Health Supportive Recipes

Serves 4

Ingredients

1 lb of ground turkey (can use a mixture of white and dark meat)
1 medium size white onion, diced
¼ cup of rolled oats
¼ cup rice milk
1 bell pepper
1 egg, slightly beaten
1 teaspoon of Bragg’s liquid aminos
¼ cup organic unsalted tomato sauce
3-4 Roma tomatoes, quartered
1 tablespoon of fresh parsley, roughly chopped
¼ teaspoon sea salt
¼ teaspoon ground pepper

Directions

1. Preheat the oven to 400*F.
2. In a small bowl, mix together the rice milk and oats and let it soak for at least 15 minutes.
3. Wash the pepper, dry it and roast it in the oven till skin is soft, about 15 minutes. Wrap it in aluminum paper.
4. Season the tomatoes with salt and pepper and drizzle with olive oil.  Using a roasting pan, arrange them in a single layer, and roast them in the oven (can be done while roasting the pepper) till they start to caramelize. Set aside.
5. Lower the oven temperature to 350*
6. Using a frying pan, sauté the onions till translucent.  Add a pinch salt.  Set aside.
7. When the pepper is cool enough to handle, peel the skin, seed it and dice half it.  Reserve the other half for other uses. Add it to a salad for example.
8. In a bowl, combine the ground turkey, caramelized onions, oats mixture, diced bell pepper, egg, Braggs liquid, tomato sauce, salt and pepper.
9. Place the mixture in a baking dish that holds 3 cups, like a 7x5-inch dish.
10. Peel the skin of the roasted tomatoes and arrange them in a single layer on top of the turkey mixture.
11. Bake it a 350* for about 45 minutes or till meat thermometer inserted in the middle reads 160*.
12. Let it rest, for about 15 minutes, before cutting it into squares. Garnish with chopped parsley and serve.

Recipe adapted from the book The Food You Crave by Ellie Krieger

Serves 4

Ingredients

4 8-oz wild salmon fillets
2 sprigs of each: fresh dill, parsley, thyme, marjoram, oregano
2 bay leaves
1 cup dry white wine
2 cups of water
1 teaspoon salt
5 garlic cloves finely sliced
1 lemon, thinly sliced
8 cups baby spinach
1/4 cup slivered and roasted almonds
2 – 3 tablespoons extra virgin olive oil

Directions

1. Place medium sized skillet over low heat. Add white wine, water, all herbs, 1/3 of garlic, ½ of the sliced lemon and salt. Bring to a simmer. Add salmon. Cover the skillet and let it cook for about 7 minutes. Using a large spatula, transfer fish to a plate.
2. While salmon is cooking, place small saucepan over medium heat. Add extra virgin olive oil and the rest of garlic.
3. When garlic turns light golden brown add almonds, spinach and salt. Stir until spinach wilts or for less than 1 minute.

Serve salmon over sautéed spinach with brown rice on the side.

Adapted by Health Supportive Chef Federico Saldivar

Serves 4

Ingredients

½ cup hulled pumpkin seeds
5 tablespoons olive or vegetable oil
1 medium-sized onion, diced
3 garlic cloves, crushed
3 jalapenos, seeded and diced
4 cups fresh spinach
1/2 cup dried hoja santa* leaves (optional)
1/8 cup dried epazote* leaves (optional)
1 – 2 cups vegetable stock or water
1 cup frozen fava beans
1 cup fresh corn
10 patty pan squash

Directions

1. Place medium-sized skillet over medium heat. Add pumpkin seeds to toast, stirring constantly until seeds puff and pop, about 5-8 minutes. Then remove from heat and set aside.
2. Heat 2 tablespoons of olive oil in the same skillet, and add onion, garlic and jalapenos. Cook until onions are translucent, about 5 to 7 minutes.
3. Remove onion mixture and place in blender. Add toasted pumpkin seeds, spinach, hoja santa leaves, epazote leaves and salt to taste. Blend until smooth.
4. Pour remaining olive oil into same pan. Add corn and sauté it for 4 to 6 minutes then slowly pour blended pumpkin seed mixture. Add vegetable stock and bring to a boil.
5. Lower heat and simmer uncovered.
6. Stir stew frequently for ten minutes.
7. Add fava beans to stew. Simmer for about 5 minutes. Add patty pan squash. Continue simmering for another 5 minutes. Adjust seasoning before serving.

Adapted by Health-Supportive Chef Federico Saldivar

Serves 4

Ingredients

Salad
1 medium jicama, peeled and finely shredded
¼ napa cabbage, finely shredded
¼ red cabbage, finely shredded
3 medium carrots, peeled and finely shredded
1 mango (not too ripe), peeled and cut into matchsticks
1/4 cup finely chopped cilantro leaves

Dressing
1 lemon, freshly squeezed
2 tablespoons apple cider or rice vinegar
1 teaspoon honey or other natural sweetener
1 clove of garlic, peeled and crushed
1 teaspoon sea salt
Dash of pepper
¼ cup olive oil

Directions

1. Place jicama, cabbage, carrots and mango in a large bowl.
2. In a medium bowl (or blender), whisk together the lemon juice, vinegar, honey, garlic, salt and pepper
4. Mix in the olive oil and blend until well combined. Taste and adjust seasoning
3. Pour the dressing over the vegetable mixture and toss to coat well.
4. Fold in the cilantro.
5. Let sit at room temperature for 15 minutes before serving.

Recipe by Health Supportive Chef Ruth Fehr

Serves 4

Ingredients

Salad
1 ripe pineapple, peeled diced into small cubes
1 bunch about ¼ cup of finely chopped cilantro (can also use fresh basil or mint)
1 head of red-leaf lettuce

Dressing
1 lemon, freshly squeezed
2 tablespoons apple cider or rice vinegar
1 clove of garlic, peeled and crushed
¼ teaspoon honey or other natural sweetener
1 teaspoon sea salt
Dash of pepper
1 teaspoon Dijon mustard
¼ cup olive oil

Directions

1. Place pineapple and cilantro in a large bowl.
2. In a medium bowl (or blender) mix together the lemon juice, vinegar, garlic, honey, salt and pepper. Blend in well.
3. Add olive oil and blend until well combined.
4. Pour in dressing over the salad and coat well.
5. Arrange lettuce leaves on a plate, and place pineapple salad over it.

Recipe by Health Supportive Chef Ruth Fehr

Serves up to 4

Ingredients

Filling:
2-3 large organic apples (Cortland or McIntosh), unpeeled, cored and sliced
1 tablespoon maple syrup
¼ teaspoon ground cinnamon
½ cup dried pitted cherries, chopped
1 tablespoon brown rice flour

Crisp:
½ cup rolled oats
¼ cup brown rice flour
½ teaspoon ground cinnamon
Pinch of sea salt
¼ cup raw walnuts, soaked in water
¼ cup maple syrup
2 tablespoons coconut butter or coconut oil
     

Directions

1. Preheat oven at 350 degrees
2. In a large bowl, combine, sliced apples, cherries, cinnamon, and maple syrup.  Fold in flour.
3. To make the topping. Mix the oats, flour, cinnamon and salt. Using a sieve rinse walnuts and rub them against the sieve to remove some of their papery skin.  Add to dry ingredients. Add maple syrup and butter. Mix well.
4. Place apple-cherry filling in a baking dish. Press the crisp over fruit evenly.
5. Bake it covered for 30 minutes. Then uncovered for another 10 minutes. The apples should be soft and the top should look golden.

Can be served with a dollop of Greek yogurt.

Adapted by Health-Supportive Chef Ruth Fehr

Serves 8

Ingredients

3 cups of rolled oats (not instant or quick cooking)
1 cup of mixed nuts & seeds: raw almonds (slivered), raw white sesame seeds, raw sunflower seeds, raw walnuts (chopped into pieces)
½ teaspoon ground cinnamon
¼ teaspoon salt
½ to ¾ cup maple syrup or agave (or a combination of both)

Directions

1. Pre-heat oven to 325 degrees F.
2. In a medium bowl, combine the oats, nuts, seeds, cinnamon, salt and maple syrup. Mix well until all the ingredients are well coated with the syrup.
3. Plate it on a ½ sheet pan and bake for about 30-45 minutes. Stir every 10 minutes so that it bakes and browns evenly.
4. Add dry fruit, mixing well, just 10 minutes before total baking time.
5. Cool completely, stirring frequently.
6. Transfer to a sealed container and store in a cool place.
7. Serve with a dollop of yogurt and choice of seasonal fresh fruit. This can be served for breakfast or anytime snack.

Adapted by Health-Supportive Chefs Ruth Fehr and Federico Saldivar

Serves 4

Ingredients

2 tablespoons olive oil
8 ounces of organic skinless chicken breast, diced
1 medium onion, diced
1 teaspoon ground cumin
2 cups of butternut squash, peeled and diced
2 cups of swiss chard, rinsed, stems removed, and chopped fine
4 cups chicken broth or vegetable broth
1 tablespoon fresh lemon juice
Salt and pepper to taste

Directions

1. Heat 1 tablespoon of olive oil in a soup pot over medium heat.  Season chicken with salt and pepper, add it to the pot and cook till just cooked through, about 8 minutes. Transfer chicken to a dish and set aside.
2. Add the remaining oil to the pot; add the onion, pinch of salt and cumin and sauté onion are soft, about 5 minutes.  Add squash and sauté, till vegetables are tender.
3. Add the broth. Bring it to boil. Return chicken to the pot. Add swiss chard. Lower heat to simmer and let it cook for about 10 minutes. Add a bit more salt if needed, add a few grinds of pepper, adjusting to your taste. Add lemon juice and serve.   

Serves 4

2 medium carrots, peeled and cut into ½ inch rounds
2 beets, peeled and cut into large dice
1 tablespoon extra virgin olive oil
1 medium white onion, medium diced
1 sprig fresh rosemary
1 sprig fresh oregano ½ cup dried red lentils
1 bay leaf
4 cups chicken stock
2 tablespoons chickpea miso
1 sprig of fresh dill, for garnish

Directions

1. Heat the oil in a medium pot.
2. Add the onion and a pinch of salt. Sweat until onions are softened, about 8 minutes.
3. Add carrots and beets. Cover pot and cook over low heat for about 5-7 minutes. Stir to prevent browning.
4. Add rosemary and oregano sprigs and bay leaf. Then add stock.
5. Wash and drain lentils and add them to the pot.
6. Raise heat and bring to a boil. Reduce heat to low and simmer for about 30 minutes. Remove sprigs and bay leaf.
7. Puree soup, preferably in a blender.
8. Return soup to the pot.
9. Dissolve miso in ½ cup of stock and add to soup. Add additional stock to desired consistency. Gently reheat, but do not let it boil. Adjust seasoning. Garnish with fresh dill and serve.

Adapted by Health Supportive Chef Ruth Fehr

Serves 6

Ingredients

2 tablespoons extra virgin olive oil
1 large yellow onion, cut into medium dice
1 teaspoon sea salt
2 lbs carrots, peeled and cut into ½ inch rounds
5 cups vegetable or chicken stock
¼ cup Arborio rice
1 ½ teaspoons ginger juice
1 teaspoon lemon juice
2 tablespoons fresh dill, chopped for garnish

Directions

1. In a medium pot, heat oil over medium heat. Add onions and salt. Sweat until onions are softened (about 8 minutes). Stir often to prevent browning.
2. Add carrots, cover pot and cook over low heat for about 5-6 minutes. Stir to prevent browning.
3. Add stock and rice to the pot. Raise the heat and bring to a boil. Reduce heat to low and simmer 30 minutes, covered, until carrots are very tender.
4. Blend the soup (use a blender preferably). Add additional stock to desired consistency.
5. Add lemon and ginger juice. Readjust seasonings.
6. Garnish with dill and serve.

Recipe Source: Natural Gourmet Institute – Chef training program

Serves 4

Ingredients

1 cup garbanzo beans (soaked overnight)
1 medium yellow onion, medium diced
2 garlic cloves, finely minced
2 medium-sized plum tomatoes, coarsely chopped
½ cup vegetable broth
2 tablespoons extra virgin olive oil
½ teaspoon cumin seeds
½ teaspoon ground cumin
1 teaspoon ground coriander seeds
1/4 teaspoon chili powder
½ teaspoon turmeric powder
1 teaspoon sea salt
4 medium sized acorn squash

Directions

1. Bring 5 cups of water to boil, add a pinch of salt and soaked garbanzos. Cook garbanzo beans until they are soft but firm. About 20 minutes. Drain and set aside.
2. Place large skillet on medium high heat, add olive oil, add diced onion, minced garlic and cumin seeds to oil. Sauté until onions are translucent.
3. Add all dry ingredients to onion mixture. Then add chopped tomatoes (if mixture is too dry add a dash of vegetable broth). Add salt as needed.
4. Simmer tomato base for about 15 minutes, then add garbanzo beans. Mix garbanzo beans well so that the paste coats the beans.
5. Pour one cup of vegetable broth over garbanzo beans, mix and simmer for 15 minutes, and adjust seasoning.

Directions for Acorn Squash

1. In a large skillet bring salted water to a boil.
2. Slice acorn squash open 2 inches from the top. Scoop out all seeds and threads.
3. Add squashe to boiling water and cook for 7 – 10 minutes.
4. Drain and set aside to cool.
5. Stuff each acorn squash with the garbanzo beans. Garnish with sprigs of fresh coriander.
6. You may serve with brown rice, or any other grain of choice.

Adapted by Health-Supportive Chef Federico Saldivar