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Education Center - Recipes
Each month we feature a healthy recipe in our free newsletter.
Sign up today for free recipes in your email each month! Here
are some suggested recipes from past issues to help you prepare
healthy, delicious foods for you and your family! GF
denotes Gluten Free.
Almond Crusted Chicken
Ingredients
3/4 cup dry bread crumbs made from almond flour or ground
almonds
Coarse salt and freshly ground pepper
2 large eggs
2 teaspoons water
2 whole boneless skinless chicken breasts (1 1/2 to 2
pounds)
1 1/2 cups sliced almonds, broken into pieces
2 tablespoons unsalted butter
2 tablespoons olive oil
Instructions
Preheat oven to 400 degrees. In a medium bowl,
season bread crumbs with salt and pepper. Place eggs in
a small bowl with 2 teaspoons water, and beat lightly.
Dip chicken in egg, wiping away excess with your
fingers, and dip in bread-crumb mixture. Dredge until
lightly coated. Dip in egg again, and coat thoroughly
with almonds.
Heat butter and oil in a 12-inch ovenproof skillet
(I used a cast iron skillet) over medium heat. Sauté
chicken until nicely browned, about 3 minutes, and turn
over. Cook 1 minute more; then transfer pan to oven, and
bake until chicken is cooked through, about 10 minutes.
Asparagus and Tuna Salad
From http://www.scdrecipe.com
Ingredients:
1 fresh bunch asparagus spears
1 red chili pepper, chopped
10-12 leaves lettuce
1 clove shallot, chopped
1 can tuna, in water
8 sundried tomatoes, chopped
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 tablespoons Balsamic Vinegar
freshly grated parmesan cheese
Instructions:
Chop asparagus spears into 1 inch pieces and
sauté with the red chili pepper.
Tear apart lettuce and place in salad bowl.
Add chopped shallot, tuna, and sundried tomatoes.
When the asparagus has cooled, add to the
salad.
Mix the mustard, oil, and SCD Balsamic
vinegar. Pour over the top of the mixture.
Sprinkle grated parmesan over the top, then
toss to mix thoroughly.
Black Bean Summer Salad
Serves 4-6
Ingredients:
2 cups of freshly cooked black beans
½ cup of chopped green onions
2 avocados, peeled, seeded and chunked
¼ cup of fresh basil, chopped
2 fully ripened large tomatoes, chopped
2 cups corn
¼ cup fresh cilantro, chopped
1 lime, juiced
1 tablespoon olive oil
Sea salt
Pepper
Grated mozzarella cheese
Directions:
Drain the freshly cooked black beans; set aside and
cool. After the beans have cooled, use a large bowl
and combine the black beans, green onions, avocados,
basil, tomatoes, corn, cilantro, juice of one lime,
olive oil, sea salt and pepper. Chill.
Top with shredded mozzarella cheese. Serve.
Cinnamon Orange
Squash
"Take Two Apples and Call Me in the Morning" Page 302
Ingredients:
1 large Winter Squash or Buttercup, Butternut or Hokkaido
6 Tablespoons frozen Orange Juice Concentrate
2 teaspoons Cinnamon
Directions:
Preheat oven to 375'. Wash the squash. Cut
in half from the stem end and scoop out all the seeds and
membrane. Place Orange Juice Concentrate in medium size bowl
to soften.
Place halves, cut-side down on a cookie
sheet with edges or in a baking dish. Add enough water to
barely cover pan bottom.
Cover pan with foil and bake about 40
minutes until squash pierces easily with fork through skin.
Remove from oven and allow to cool enough to handle.
Scoop squash from skin into bowl with Orange
Juice Concentrate. Add Cinnamon and stir to distribute
evenly.
1/2 cup serving = 37 kcal; 9g carbohydrate (1g fiber)
Crab Quiche
Ingredients:
1/2 cup carrot, grated
2 Tablespoons butter
1/4 cup green onions, diced or cut in 1/2 inch slices
1 teaspoon fresh dill
1 tablespoon fresh basil
16 oz. fresh crabmeat
1 can evaporated milk
5 eggs
2 Tablespoons dry sherry
1 Tablespoon prepared mustard
1/2 teaspoon salt
Directions:
Preheat oven to 350 degrees. Sauté carrot in butter until
tender. Add green onions, dill and basil; cook one minute.
Remove from heat and stir in the crab. Cover the bottom of a pie
plate or quiche pan with the crab mixture. If you have too much
of the crab mixture, make a second smaller quiche.
Beat the eggs, evaporated milk, sherry, mustard, and salt. Pour
over crab mixture in pans. If you are making a second quiche,
reserve enough of the egg mixture to cover the crab in the
second dish. Bake until the quiche is set, about 45 minutes.
Serves 4-6
Curried Celery Soup
This soup is loaded with anti-inflammatory compounds!
Ingredients:
4 tablespoons olive oil
8 celery stalks, diced
1 medium onion, diced
2 garlic cloves, minced
2-inch piece gingerroot, peeled and finely diced
1 to 2 teaspoons turmeric powder
2 tablespoons prepared yellow mustard
1 teaspoon dried oregano OR 2 teaspoons minced fresh oregano
1 teaspoon dried rosemary OR 1 tablespoon minced fresh rosemary
4 to 6 cups water or vegetable stock
Hot pepper sauce or powder, to taste
Black pepper, to taste
Directions:
Heat oil in a large soup pot over medium heat. Sauté celery,
onion and garlic until vegetables soften and onion becomes
translucent. Add spices, mustard and herbs and sauté another
minute. Add water or stock; bring to a boil, then lower heat and
simmer 30 minutes. Add peppers before serving.
Curried Cream of
Cauliflower Soup
"Take Two Apples and Call Me in the Morning" Page 274
Ingredients:
2 teaspoons Butter
1/2 cup chopped Onion
1 tablespoon Curry Powder
1 teaspoon Turmeric
1/2 cup Golden Delicious or other sweet Apple, seeded & chopped
3 cups Cauliflower Florets
2 cups Vegetable or Chicken Broth - warmed
1/2 cup Coconut Milk
Directions:
Melt butter in heavy pot over medium heat.
Sauté onions, curry and turmeric for 2 minutes stirring
often.
Add apple and sauté another 5 minutes.
Add cauliflower, warm stock, salt & pepper
to taste. Bring to boil, then reduce to simmer and cook
until cauliflower is tender, 15-20 minutes.
Add coconut milk and simmer until hot.
Transfer in batches to a blender and puree until smooth.
3/4 cup = 73 kcal; 2g protein; 9g carbohydrate (3g fiber);
4g fat (2g saturated)
Easy Holiday Nog
- Gluten & Egg Free
Cinnamon, nutmeg and vanilla - this shake has the taste of eggnog
without the eggs.
Ingredients:
1 banana, mashed
1 cup organic vanilla yogurt
1/2 cup organic whole milk
1/2 teaspoon real vanilla extract
1/4 teaspoon rum extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Directions:
Mash the banana well.
Put the other ingredients into a blender and blend until smooth.
Add the banana and blend further until thoroughly mixed.
Dust with additional nutmeg for garnish.
Gravy
"Eating without Heating" Page 57
This is a wonderful substitute for gravy during the holiday seasons.
Ingredients:
2 cups pecans, soaked and drained
2 cups water
1/2 cup dehydrated onion
1 tablespoon poultry seasoning
2 tablespoons extra virgin olive oil
salt to taste
Directions:
Blend all ingredients thoroughly to a gravy consistency. Serves
6.
Greek Salad
From "Recipes for the Specific Carbohydrate Diet" Page 64**
Salad Ingredients:
1 orange bell pepper, finely chopped
1/2 large cucumber, peeled and finely chopped
1/2 red onion, peeled and finely chopped
20 black olives, finely chopped
2 Roma tomatoes, finely chopped
1/4 cup crumbled blue cheese, or to taste
Dressing Ingredients:
1 1/2 teaspoons red wine vinegar
3/4 teaspoon olive oil
Directions:
Combine all the ingredients in a salad bowl, except the vinegar
and olive oil. When you are ready to serve, add in those
ingredients, and toss the salad.
Yield: 4 servings
Note: The blue cheese can have a very strong aftertaste -
you can replace it with dry curd cottage cheese, if desired.
Greek Salad
Dressing
(Makes 1 cup)
From "Take Two Apples and Call Me in the Morning" - Judy Stone
Ingredients:
5 Tablespoons Olive Oil
1/4 Cup Water
2 Tablespoons White Wine Vinegar
1 Tablespoon Oregano
2 Tablespoons Fresh Lemon Juice
1/2 Teaspoon Sea Salt
1/2 Teaspoon Black Pepper
2 Cloves Garlic, Crushed
Directions:
Combine all ingredients in jar. Shake well. Make ahead of time to allow
flavors to develop.
Heather's
Amazing Apple Pie
From http://www.rawtimes.com/
Crust
1/4 Cup pecans
1/4 Cup walnuts
4 Medjool dates
Mix in a food processor, then spread thin (or thick, make more
than above) on plate.
Filling
1 or 2 apples chopped in food processor
1/4 tsp cinnamon
1/8 tsp tspn nutmeg
1/2 tsp lemon juice (optional)
Directions
Spread mix over crust.
Chop 3/4 Cup pecans and spread around the
circumference of pie, Takes about 5 minutes to make.
Lemon Cookies
The risky part about this recipe is that you can eat the
batter as well as the final product. Enjoy!
Ingredients:
4 tablespoons Butter, melted
1/3 cup Honey
1 teaspoon Lemon Zest
1/8 teaspoon Baking Powder
2 1/4 cups Almond Flour
Instructions:
Preheat oven to 350' F. Grease a cookie sheet. Mix all
ingredients together in a bowl. The batter should be moist.
Roll the batter into small 1/2 inch balls. Place the balls on
the greased cookie sheet, evenly spaced apart. Press down and
flatten. Bake until golden brown, 10-15 minutes. Allow to
cool. Yield: 25-30 cookies.
Lentil Salad
Ingredients:
1 pound brown or green lentils, approx. 2 1/2 cups
1 small onion, halved
1 large clove garlic, halved
1 bay leaf
1 teaspoon kosher salt
1/2 cup red wine vinegar
1/4 cup olive oil
2 teaspoons Dijon mustard
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup finely chopped fresh parsley leaves
1 teaspoon finely chopped fresh thyme leaves
6 to 8 slices thick-sliced bacon, cooked and chopped
Instructions:
Pick over the lentils, rinse and drain. Place the lentils along with the onion, garlic, bay leaf, and salt into a large 6-quart saucepan and cover with water by 2 to 3 inches. Place over high heat and bring just to a rolling boil. Reduce the heat to low, cover and simmer until the lentils are tender, approximately 25 to 30 minutes. Drain any remaining liquid and discard the onion, garlic, and bay leaf.
Whisk the vinegar, olive oil, mustard, salt, pepper, parsley and thyme together in a large mixing bowl. Add the warm lentils and bacon and stir to combine. Serve warm or at room temperature.
Mango Salsa
 Ingredients:
1 Ripe Mango, peeled, pitted and diced (about 1
1/2 cup)
1/2 Medium Red Onion, finely chopped
1 Jalapeno chile, minced (including ribs and seeds for a hotter
taste if desired)
1 Small Cucumber, peeled and diced (about 1 cup)
3 TBL fresh Cilantro leaves, chopped
3 TBL fresh Lime Juice
Salt and Pepper to Taste
Also good with diced red bell pepper and jicama.
Instructions:
Combine all
of the ingredients in a bowl. Season to taste with salt
and pepper. If the salsa ends up being a little too hot or
acidic for your taste, you can temper it by adding some diced
avocado.
Mediterranean Chicken
Ingredients:
2 boneless/skinless chicken breasts
1/2 cup grated parmesan cheese
6 Kalamata olives (these are the key)
1/2 teaspoon dried basil
2 tablespoons olive oil
Instructions:
Cut
each olive into 4-6 pieces, throwing away the pit.
Heat
the oil in a skillet over medium heat.
Add
1/4 teaspoon of the basil and then put the chicken in.
Cover the chicken with 1/4 cup of the cheese and simmer
covered (over low heat) for about 15 minutes (until chicken
is done).
Flip
the chicken over and put 1/4 teaspoon of the basil on the
chicken.
Then
put the olive pieces on the chicken, finally covering them
with the remaining cheese.
Cook
covered for another 5 minutes and then enjoy.
Mediterranean
Seven Layer Dip
Ingredients:
One can of white or Northern beans
1 clove garlic
1 tsp Olive oil
½ cup of basil leaves finely chopped
2 Roma tomatoes
1 can sliced olives
1 cup shredded mozzarella
1 roasted pepper – chopped
¼ cup of raw pine nuts
Instructions:
Drain
and rinse beans. Puree with garlic and olive oil.
In a
serving dish, spread and layer the following ingredients in
concentric smaller circles:
1. Bean puree
2. Cheese
3. Chopped peppers
4. Chopped basil
5. Tomatoes
6. Olives
7. Pine Nuts
Nutty Tomato Bowls
Ingredients:
2 large, ripe tomatoes
2 T mashed avocado
2 T mashed parsley
2 T mashed celery
2 T chopped pecans
4-6 Bibb lettuce leaves
or 2 C alfalfa sprouts
Directions:
Cut the top lid off from the tomatoes. Scoop out
the pulp and drain off the juice. Put the pulp and juice in a
bowl and mix with the avocado, parsley, and celery. Fill the
tomato bowls with the mixture. Top with a T of the chopped
pecans, and place on top of the lettuce leaves, or use the
sprouts as a bed. For 2 bowls. For more flavor, mash a pinch of
cayenne and kelp onto the avocado. Radish sprouts also add zest.
Orange & Date Dessert
Quinoa
Ingredients:
 4
oranges, divided
1 1/2 – 1 3/4 cups water
2 tablespoons agave nectar
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1/2 teaspoon kosher salt
1/8 teaspoon ground cardamom
1 cup quinoa, rinsed well
1 tablespoon unsalted butter
6 large Medjool dates, pitted
Greek yogurt for serving (optional)
Toasted, sliced almonds for serving (optional)
Directions:Squeeze the juice from one of the oranges into a 2
cup liquid measuring cup. Set the remaining oranges aside. Add
enough water to the freshly squeezed juice to make two cups.
Place orange water into a 4 quart sauce pan. Add the agave,
cinnamon, vanilla, salt, and cardamom to the water. Cover and
bring to a boil. Add the rinsed quinoa to the boiling water,
cover, and bring back up to a boil then reduce to a simmer.
Cook covered for 20 minutes, or until all the liquid is
absorbed. Stir in butter.
While the quinoa is cooking, cut the peel off of the orange
and segment. Make sure to catch any juice over a bowl and
squeeze the extra juice from the leftover pith part of the
orange into a bowl as well. Cut the segments into 4 or 5 pieces
each, depending on the size of your oranges. Cut the dates into
sliced and then cut each slice into several pieces.
Transfer the cooked quinoa to a bowl, stir in the extra
orange juice, the orange pieces, and the date pieces. Serve
warm or at room temperature topped with Greek yogurt and toasted
almond slices if desired.
Serves 4-6
Parmesan Rice Crisps
These crunchy crisps are a fabulous with hummus, salsa and just by
themselves!
Ingredients:
4 to 5 gluten-free brown rice tortillas
Olive oil
Sea salt
Garlic powder
Parmesan, grated fine with a microplane grater (or omit cheese)
Dried basil or Italian Herbs
Directions:
Preheat the oven to 400ºF.
Brush the tortillas generously with olive oil on both sides and
arrange them on baking sheets in a single layer. Sprinkle with
sea salt. Dust them with garlic powder, to taste; then sprinkle
on the Parmesan and dried basil.
Bake until crisp and slightly golden around the edges, about 7
to 10 minutes. Allow the tortillas to cool a bit. Using a pizza
cutter, slice the tortillas into triangles and arrange the
crisps around a bowl of Roasted Tomato Salsa [recipe follows].
Serves 3 to 4.
Pear &
Parsnip Soup
This Pear & Parsnip Soup is a lovely combination of sweet pears,
spunky parsnips and just a hint of exotic from cardamom. An
excellent course for any Christmas or New Years Dinner.
Ingredients:
2 tablespoons olive oil
1 small white or yellow onion, chopped
1 garlic glove, minced
1 teaspoon ground cardamom
3 large Bosc pears, peeled, cored and chopped
1 ½ pounds parsnips, peeled and chopped
4 cups gluten-free vegetable stock
1 cup apple juice or apple cider
1 tablespoon apple cider vinegar
1 teaspoon kosher or fine sea salt
½ teaspoon pepper
¼ teaspoon crushed red pepper flakes
Garnish (optional)– finely sliced pears that have been soaked in
water with the juice of 1 lemon
Directions:
Heat olive oil in a Dutch oven over medium heat. Add the onions
and cook until tender, about 5 minutes. Add the garlic, cardamom
and pears and cook for 1 minute. Add the remaining ingredients,
bring to boil, cover and simmer for 30 minutes or until the
parsnips are fork tender.
Place half the mixture in a blender that has the center piece
removed from the lid. Cover the top with a towel to prevent
splattering and blend until smooth. Pour through a strainer into
a bowl or pitcher. Repeat with remaining mixture. Can be made
ahead and re-heated before serving.
Pecan Pate
"Eating without Heating" Page 80
Ingredients:
3 cups raw pecans, soaked overnight & drained
1/2 cup dates
3 cloves garlic
1/4 cup lemon juice
1/4 cup olive oil
1 bunch fresh cilantro
1 teaspoon sea salt
Directions:
Mix all ingredients in food processor until
finely chopped.
Use the pate to stuff bell peppers, cabbage
leaves, nori rolls, etc. Serves 5-6
Raw
Cashew Hummus
Ingredients:
1 cup soaked raw cashews*
1 tablespoon raw organic tahini (sesame paste)
Juice from 1 fresh lemon, or to taste
2 tablespoons extra virgin olive oil
1/4 teaspoon organic onion powder
1/2 teaspoon organic garlic powder
Pinch of sea salt, to taste
Directions:
Combine the soaked cashews, raw tahini, lemon juice, extra
virgin olive oil, onion, powder, garlic powder, and sea salt in
a Vita-Mix or food processor and blend until smooth and creamy.
Taste test. If needs more body, add a little more extra virgin
olive oil. If you like a stronger tahini taste, add another
tablespoon of tahini. Adjust the seasonings to your liking.
Store in the refrigerator in a covered glass bowl or storage
container. The flavors improve as it chills. Chilling the hummus
also thickens it.
Use as a dip for fresh crisp veggies such as carrot sticks,
cucumber sticks, zucchini sticks, yellow squash sticks, red
pepper strips and broccolini.
Serves four to six.
*TO SOAK NUTS:
Rinse the cashews in a colander and place them in a glass or
ceramic bowl. Cover them with fresh filtered water.
Cover the bowl with a clean tea towel and let them soak for two
hours.
Drain and use in recipes.
Red Pepper & Tomato Soup
(Featured on Page 56 of
"Recipes for the Specific Carbohydrate Diet" available in our
office or on our website at
http://www.docredd.com/store.htm )
 Ingredients
2 red peppers
7 Roma tomatoes
1 Tablespoon olive oil
1 red onion, thinly sliced
1 Teaspoon salt
1 Cup chicken stock
Instructions:
Preheat oven to broil. Lightly oil a baking sheet.
Bring a pot of water to a boil.
Cut each red pepper into four sections and deseed them.
Place them on the lightly oiled baking sheet and broil
until the skin starts to wrinkle, 10 to 15 minutes.
Turn them over and roast for 5 more minutes. Chop into
large pieces and set aside.
Remove the tomato skins by dipping the tomatoes into the
pot of boiling water for 30 to 40 seconds. Remove the
tomatoes from the pot and dip them into cold water. The
peels will slip off. Chop the tomatoes into large
pieces. Set aside.
Heat the olive oil over medium heat. Sauté the onion in
the oil until golden, 3-5 minutes. Place the red
pepper, tomatoes, onion, and salt in a food processor
and blend to a smooth consistency. Pass through a
sieve. Pour the strained mixture into a pot.
Add the chicken stock to the tomato-pepper mixture and
bring to a boil. Lower the heat and simmer for 5
minutes. Serve.
Ricotta Crepes with
Blueberry Sauce
Ingredients:
For Crepes:
2 large eggs
2 tablespoon water
Pinch salt
For filling:
1 1/3 cup ricotta cheese – part skim or full fat
2 tablespoons sour cream
Zest of 1 lemon
Pinch salt
For Sauce:
1 ½ cups blueberries – frozen or fresh
3 tablespoons water
3 tablespoons honey
Juice of ½ a lemon
Pinch salt
Directions:
For crepes please see my previous post on egg crepes for full
instructions on how to make – note you need to make 2 batches of
the basic crepe recipe for a total of 6 crepes.
For filling mix ricotta cheese, sour cream, lemon zest and salt
together until well blended.
For sauce heat blueberries with water, lemon juice, Agave syrup
and salt until hot and syrupy.
To assemble put 1/6th of the filling in each crepe, roll like a
cigar and top with blueberry syrup.
Make 6 gluten free crepes.
Roasted Butternut
Squash & Lentils
Great warm or cold. To keep the flavor intense, don't add the
dressing until you are ready to serve the dish.
Ingredients:
1 cup French lentils
1 lb butternut squash, cut into 1/2" cubes
4 Tbls extra-virgin olive oil, divided
2 Tbls country dijon mustard
1 Tbls red wine vinegar
2 Tbls minced red onion
1 tsp honey
1/2 tsp sea salt
Freshly ground black pepper
1/4 cup chopped walnuts
Directions:
Preheat the oven to 400 degrees F. In a large pot, bring the
lentils and enough water to cover by 2" to a boil. Simmer until
just tender, 18-20 minutes. Drain and return to the pot. Cover
and keep warm.
Meanwhile, toss the butternut squash in 1 Tbls of the olive oil.
Roast on a rimmed baking sheet until tender, about 15 minutes.
Whisk together the mustard, vinegar, onion, honey and remaining
3 Tbls of olive oil. Gently toss with the lentils and squash.
Season with up to 1/2 tsp of sea salt and plenty of pepper.
Sprinkle with the walnuts. Serves 4.
Roasted Red Pepper Hummus
Forget store bought hummus that's been sitting in the deli case -
hummus is such an easy treat to make at home, and tastes so much
better fresh. It only takes five minutes!
Ingredients:
1 16-oz. (or 14-15-ounce) can chilled chickpeas or garbanzo
beans, drained
Juice of one fresh lemon
2 tablespoons sesame tahini, sunflower seed or nut butter
4 cloves fresh garlic, peeled
1/3 cup roasted red peppers (if using jarred, drain the peppers)
3 tablespoons tasty extra virgin olive oil
2 tablespoons fresh parsley or basil, roughly chopped
Pinch of sea salt, to taste
Directions:
Combine all of the ingredients in a food processor until creamy
smooth.
Taste test and adjust the olive oil and seasoning to your
liking. Cover and chill until serving.
Scrambled Eggs with Rice
Ingredients:
1/4 cup chopped onion
1/4 cup butter
6 eggs
2/3 cup cooked rice
1/2 cup half & half
salt and pepper to taste
1 cup grated cheese of choice
Directions:
Cook onion in butter until
golden. Beat eggs and milk until foamy. Add cheese, rice and
seasoning. Pour over cooked onion. Cover and cook over low heat
until set. Stir frequently.
Shepherd's Pie
From "Recipes for the Specific Carbohydrate Diet" Page 151
Ingredients:
1 1/2 tablespoons olive oil - divided
1 pound ground beef
1/2 teaspoon cumin powder
1 teaspoon salt
1/2 teaspoon pepper
10 spring onions, finely chopped
2 tablespoons lime juice
1 medium-size head cauliflower, cut into florets
2 tablespoons butter
3/4 cup grated Cheddar cheese
Parsley leaves, for garnish (optional)
Directions:
Preheat oven to 325'. Grease an
ovenproof baking dish with 1/2 tablespoon of the olive
oil.
In a stovetop pan, heat the remaining 1
tablespoon olive oil and sauté the ground beef for 1 to
2 minutes.
Add the cumin powder, salt and pepper
and cook over low heat until the ground beef is cooked
through, another 15 to 20 minutes.
Add the spring onions to the mixture and
stir for about 2 minutes or until they soften slightly.
Removed the pan from the stove and mix in the lime
juice. Place the mixture in the ovenproof baking dish.
Meanwhile, steam the cauliflower florets
until tender. Puree or blend the cauliflower with the
butter in a food processor until smooth. Then spread it
evenly on top of the cooked ground beef. Add the grated
cheese on top.
Bake for 15 to 20 minutes. Garnish with
parsley leaves if desired.
Yield: 6 to 8 servings
Shrimp
Seviche
(Page 86 - "Recipes for the
Specific Carbohydrate Diet")
Ingredients:
1 pound shrimp (peeled &
deveined)
2 tablespoons salt
3 limes, juiced
3 lemons, juiced
1 Serrano chili
1/2 small red onion, peeled
1/2 cucumber, peeled
1/2 stick celery
1 Roma tomato
1/4 cup fresh cilantro, chopped
Instructions:
Bring 1 to 2 quarts of water to boil in a deep pot on the
stovetop, and add the shrimp and salt. Allow the shrimp to
cook for 3 to 5 minutes, or until done. Do not allow it to
overcook, as the shrimp will turn rubbery.
Remove the
shrimp from the water and place in a bowl with ice so they
cool down immediately and stop cooking.
Remove the tails from the shrimp, and slice the shrimp
horizontally (down the center) into 2 halves. Chop the
shrimp into smaller pieces, if desired. Put the cut shrimp
in a glass bowl, add the citrus juices, and mix together.
Cover the bowl with plastic wrap and place in the
refrigerator for 30 minutes.
Meanwhile, remove the spine and seeds from the chili and
chop into very fine pieces.
Chop the red onion, cucumber,
celery, and tomato and set aside. Mix all the chopped items
into the bowl that has the shrimp, and chill in the
refrigerator for another 30 minutes.
When
ready to serve, add the freshly chopped cilantro.
Yield 4
to 6 servings
Simple Chicken &
Broccoli Salad
There is more vitamin C in broccoli than in oranges!
Salad Ingredients:
1/2 cup diced cooked chicken
1 large head broccoli, cut into florets
1 chopped small red onion
1/2 cup sunflower seeds or slivered almonds
Dressing Ingredients:
Pepper to taste
1 1/2 cups mayonnaise
3 tablespoons lemon juice
Optional Garnish
Bacon bits
Directions:
Toss all Salad Ingredients in large
bowl.
In small bowl, whisk together Dressing
Ingredients until well combined.
Serve salad with dressing already
incorporated or on the side for individual taste.
Garnish with bacon bits if desired.
South
African Chicken
Ingredients:
2 limes, juiced
1 tsp grated lime zest
1/4 tsp salt
1/4 tsp white pepper
1/4 tsp chili powder
2 pounds boneless chicken breasts cut into 1" cubes
1 Tbl olive oil
1 red onion, finely chopped
3 cloves garlic, minced
2 tomatoes, finely chopped
2 tsp minced ginger
1 cup coconut milk
Directions:
Combine lime juice, zest, salt, pepper and chili powder and
marinate chicken in mixture for 2 hours.
Heat olive oil in pan. Saute red onion and garlic on medium
heat for 5-10 minutes. Add chicken and cook until almost
done - approximately 10 minutes.
Reduce the heat, mix in tomatoes and ginger, and stir for 3
to 5 minutes.
Finally, add coconut milk and simmer over low heat ,
stirring frequently, for 10-15 minutes or until chicken is
fully cooked.
Yield 6-8 servings
Southwestern Chicken Lasagna
Ingredients:
8-10 uncooked Rice Lasagna
1 pound coarsely ground chicken
1 egg
2 cups low fat ricotta or cottage cheese
1 cup cheddar or Monterey Jack cheese
2 cups cooked beans (kidney or pinto), mashed
1/2 cup water
1 teaspoon cumin
1/2 teaspoon garlic powder
1 cup prepared picante sauce, divided in half
1 small can chopped green chilies
2 cups crushed stewed tomatoes
Directions:
Mix egg and both cheeses in a bowl. Sauté chicken in skillet
until cooked. Add coarsely mashed beans, water, cumin,
garlic powder, 1/2 cup picante sauce and the chilies. In
separate bowl, mix tomatoes and remaining 1/2 cup picante
sauce. In 9x13 inch pan, layer as follows: tomato sauce,
noodles, chicken/bean mixture, cheese mixture. Then repeat.
COVER and bake at 350 degrees for 1 hour or until done.
Serves 4
Spinach Pesto
Ingredients:
2 bunches of spinach
1 bunch fresh basil
½ lemon, juiced
2-4 cloves of garlic
1 cup pine nuts
½ teaspoon sea salt
½ cup olive oil
Directions
Clean and wash greens, blend garlic in a food processor,
add remaining ingredients, and blend again. Serve as a
dip or over pasta.
Stuffed
Portobello Mushrooms
Although wonderful as a side dish, these quinoa stuffed
mushrooms really shine with a couple scrambled eggs at
breakfast!
Ingredients:
1 large Portobello mushroom per person
Olive oil
Balsamic vinegar
Sea salt and ground pepper, to taste
For the stuffing:
Chopped fresh garlic, to taste
About 1/3 to 1/2 cup of cooked quinoa per mushroom cap
A handful of yellow and red grape or cherry tomatoes, halved
or quartered depending upon size
1 scallion (spring onion) per person, sliced
A sprinkle of raisins
A sprinkle of toasted pine nuts
Sea salt and ground pepper, to taste
Fresh chopped parsley, basil or mint
Directions:
Preheat the oven to 350 degrees F. Lightly oil the bottom of
a baking or gratin dish.
Gently clean off the mushroom caps; slice off the stems and
using a sharp teaspoon carefully scrape out the gills. Place
the caps in the baking dish. Drizzle with a scant amount of
olive oil and a touch of balsamic vinegar. Season with a
little sea salt and pepper.
Pre-bake the mushrooms for about 15 minutes to soften a bit.
In a skillet, heat a little olive oil and toss in the
garlic. Stir for a minute. Add in the cooked quinoa,
tomatoes, scallions, raisins, pine nuts. Season to taste
with sea salt and ground pepper. Stir to combine. Moisten
with more olive oil, as needed. Gently heat through,
briefly. Remove from heat. Add in the fresh chopped herbs.
Stuff each mushroom cap. Bake in the oven for 15 to 20
minutes, till the mushroom cap is tender. Tent with foil to
keep it moist.
You can also assemble these ahead of time, and refrigerate.
Bake at 350 degrees F. for 30 minutes or more, as needed.
Cook time: 1 hour
Yield: Serves 1 per person
Sweet Potato
Black Bean Enchiladas
 Quickie Green
Chile Sauce:
1 cup light
vegetable broth
1 tablespoon
arrowroot starch dissolved in a little cold water
1 generous cup
chopped roasted green chiles- hot or mild
2-3 cloves
garlic, minced
1 teaspoon cumin
or chili powder, hot or mild, to taste
For the filling:
1 15-oz can
organic black beans, rinsed, drained
3-4 cloves
garlic, minced
Fresh lime juice
from 1 big juicy lime
2 heaping cups
cooked sweet potatoes, smashed a bit, but still chunky
[I cube mine, then soften just a little]
1/2 cup chopped
roasted green chiles
1/2 teaspoon
ground cumin
1/2 teaspoon
chili powder, or curry, mild or spicy, as you prefer
Sea salt and
black pepper, to taste
2 tablespoons
chopped fresh cilantro
To Assemble:
2-4 tablespoons
light olive oil or vegetable oil, as needed
8 white corn
tortillas (Use Mission gluten-free tortillas)
Shredded
Monterey Jack cheese, or vegan cheese, if desired
Preheat your
oven to 350 degrees F. Choose a baking dish that would
hold 8 enchiladas.
Make your
Quickie Green Chile Sauce by combining the broth,
dissolved arrowroot, green chiles, garlic and spices in
a sauce pan and heating over medium-high heat. Bring to
a high simmer. Simmer until thickened. Taste test. Set
aside.
In the meantime,
using a mixing bowl, combine the drained black beans
with minced garlic and lime juice. Toss to coat the
beans and set aside.
In a separate
bowl combine the lightly smashed sweet potatoes with the
chopped green chiles; add the spices. Season with sea
salt and pepper.
Pour about 1/4
cup of the Quickie Green Chile Sauce into the bottom of
the baking dish.
Grab a skillet
and heat a dash of oil. Lightly cook the corn tortillas
to soften them - one at a time - as you stuff each one.
Lay the first hot tortilla in the sauced baking dish;
wet it with the sauce. Spoon 1/8 of the sweet potato
mixture down the center. Top with 1/8 of the black
beans. Wrap and roll the tortilla to the end of the
baking dish. Repeat for the remaining tortillas. Top
with the rest of the sauce. If you like, top with a
sprinkle of shredded Monterey Jack cheese. Bake for 20
to 25 minutes, until the enchiladas are piping hot and
the sauce is bubbling around the edges.
Serve with a
crisp salad of baby greens and herbs spiked with
oranges, strawberries, watermelon or halved grapes.
Serves 4.
Sweet
Potato & Purple Cabbage Soup
Adjust the red pepper flakes to your tastes - add a lot and
really turn up the heat!
Ingredients:
1 tablespoon extra virgin olive oil OR coconut oil
1 1/2 teaspoons hot or mild curry paste, or cumin, to
taste
1 medium red onion, peeled, diced
4 cloves garlic, minced
1 large sweet potato or yam, peeled, diced
1/2 head purple cabbage, shredded
1 large yellow bell pepper, cored, seeded, diced
1 large Anaheim or Cubanelle pepper, seeded, diced
1 14-oz. can white or pinto beans, rinsed, drained
2 cups vegetable broth
1/3 cup natural peanut butter (or sunflower seed butter)
melted in a half cup of boiled water or broth
1 14-oz. can light coconut milk
2 tablespoons golden balsamic vinegar
1/4 to 1/2 teaspoon crushed red pepper flakes, for heat,
or to taste
2-3 tablespoons chopped fresh cilantro
Sea salt and black pepper, to taste
For garnish:
Chopped fresh cilantro or chopped peanuts
Fresh lime slices
Directions:
Heat the oil in large soup pot. Add the curry paste
and stir for a minute to infuse the oil with spice. Add
the onion, garlic, sweet potato, cabbage, yellow pepper
and Anaheim pepper. Stir and cook the veggies for 5 -7
minutes, until softened.
Add the beans, broth, peanut butter, coconut milk,
balsamic vinegar, red pepper flakes and cilantro.
Bring the soup to a high simmer, cover, and lower the
heat; keep the soup on simmer and cook until the
vegetables are tender, about 25 to 30 minutes.
Stir in the lime juice and taste test for seasoning
adjustments. Add a little brown sugar, if needed. Season
with sea salt and ground pepper, to taste. Warm through.
Serve with a sprinkle of chopped cilantro or peanuts.
Serves 4 as a hearty meal.
Tabouli
Ingredients:
3/4 cup minced fresh parsley
1 tablespoon minced frest hint
1/2 Roma tomato, seeded and diced
1 tablespoon chopped green onion
1 1/2 teaspoon fresh lemon juice
1 1/2 teaspoon extra-virgin olive oil
1/8 teaspoon sea salt
Instructions:
Place all the ingredients in a mixing bowl and toss
well. Stored in a sealed container in the refrigerator,
Tabouli will keep for three days. Yield 1 serving.
Tarragon Turkey Burgers
These
burgers are delicious and not much more trouble than making beef
burgers!
Ingredients:
1 lb
ground turkey
1/2 cup coarsely shredded zucchini
1/4 cup chopped red onion
1 Tbsp fresh or dried tarragon leaves
2 Tsp Dijon-style mustard
1/2 Tsp Spike Vegetable Seasoning or Sea Salt
3 grinds black pepper
2 large eggs
Directions:
Preheat
broiler or grill. In a large bowl, combine all ingredients
and shape into patties. Cook 5 minutes per side, or until
browned. Do not overcook. Serves 4.
Tomato & Green Bean Soup
Ingredients:
1 cup chopped onion
1 cup chopped carrots
2 teaspoons butter
6 cups chicken broth
1 pound fresh green beans, cut into 1 inch pieces
1 garlic clove, minced
3 cups diced fresh tomatoes
1/4 cup minced fresh basil
1/2 teaspoon salt
1/4 teaspoon pepper
Directions:
In a large saucepan, sauté onion and carrots in butter for 5
minutes. Stir in the broth, beans and garlic; bring to a
boil. Reduce heat; cover and simmer for 20 minutes or until
vegetables are tender. Stir in the tomatoes, basil, salt and
pepper. Cover and simmer 5 minutes longer.
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