1 cup brown lentils, rinsed well
1 bay leaf
¼ cup arame, (seaweed)
¼ cup toasted sesame seeds
2 tablespoons minced parsley
1 carrot, shredded
1. Put the lentils in a saucepan, add the bay leaf, and cover with cold water. Bring to a boil, skim off any foam, cover and reduce heat to simmer. Simmer for 30 minutes or until lentils are tender. 2. Drain the water from the beans and discard the bay leaf. Set aside to cool.
3. When lentils are at room temperature, combine the remaining ingredients, mix well, and serve with red pepper sauce. Red Pepper Sauce:
4 large red peppers
2 tablespoons lemon juice
1 jalapeno pepper, seeded
1 teaspoon dried basil
2 tablespoons olive oil
Pinch of cayenne
2. Let rest in a bowl for 10 minutes. Peel skins, remove stems and seeds. Rinse.
3. Blend the red peppers with the remaining ingredients in a blender. CT: Lentils are better for PT’s but CT’s can have them occasionally.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Protein 337 14 43 18
2 tablespoons extra virgin olive oil
1 medium yellow onion, finely sliced
4 cloves garlic, finely minced
1 teaspoon chili powder
1 teaspoon salt
1 teaspoon paprika
1 28-ounce can crushed tomatoes
2 14-ounce cans chickpeas (garbanzo beans), drained and rinsed
2 cups baby spinach leaves (PT), or 2 cups chard (CT)
1 tablespoon lemon juice
1. Heat oil in a medium saucepan over medium heat. Add onion and garlic to pan; cook, stirring frequently, until onions are soft.
2. Add the chili powder, salt, and paprika. Stir for 1 minute.3. Add undrained tomatoes and chickpeas, stir until combined. Bring to a boil, reduce heat and simmer 10 minutes, until flavors blend and chickpeas are tender. Stir in spinach (or chard) in handfuls until wilted.
4. Remove from heat. Stir in lemon juice and serve.PT: For a full meal, stir in cooked, diced and warm dark meat chicken before serving.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
539 14 84 25
546 14 86 25
532 14 83 24
2 tablespoons olive oil
4 tablespoons coconut oil or butter
2 shallots, chopped
3 garlic cloves, crushed
1½ pounds mixed mushrooms (chanterelle, shiitake, maitake) (PT), or broccoli (CT)
4 pieces of sun-dried tomatoes in oil, drained and chopped
6 tablespoons white wine
1 15-ounce can of red kidney or pinto beans, drained (PT), or half can beans (CT)
3 tablespoons Parmesan cheese, grated (optional)
2 tablespoons fresh parsley, chopped
Salt and black pepper
2. Add the garlic and mushrooms to the pan and sauté for 3–4 minutes.
3. Stir in the sun-dried tomatoes, and wine. Add salt and pepper to taste.
4. Stir in the beans and cook for about 5–6 minutes, until most of the liquid has evaporated and the beans are soft. 5. Stir in the cheese. Remove from heat and sprinkle with parsley.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
463 23 51 18
425 23 39 18
500 23 62 17
½ cup dried lentils
1½ cups vegetable stock
Bouquet garni (ingredients and instructions follows) Salt and pepper, to taste
1 tablespoon olive oil
2 leeks, washed and cut into ½ inch dice
4 cloves garlic, minced
¼ cup vegetable stock
2 parsnips, cut into ½ inch dice
1 small butternut squash, cut into ½ inch dice
1 small celery root bulb, peeled and cut into ½ inch dice, or
1 cup of sliced fennel, or 1 cup of sliced celery
1 tablespoon fresh thyme
1 tablespoon fresh marjoram
1 tablespoon fresh sage
½ teaspoon ground nutmeg
½ cup vegetable stock
1½ cups cooked wild rice (about ½ cup uncooked)
1 package filo dough, thawed
Olive oil for brushing filo
1. To assemble bouquet garni put 1 bay leaf, 1 teaspoon black peppercorns, 3–4 fresh sprigs of thyme, marjoram and sage together in a bundle using cheesecloth and tie closed. This allows the herbs and seasoning to add flavor without leaving small bits in the lentils.
Continued on page 1992. In a medium saucepan with a tight-fitting lid, combine lentils, stock, and bouquet garni and bring to a gentle boil. Lower heat, cover, and simmer until lentils are tender but not mushy, about 30 minutes. Remove from heat, drain, remove and discard bouquet garni, and season with salt and pepper to taste. Set aside to cool.
3. In a large saucepan, heat olive oil over medium heat. Cook the leeks, garlic, and stock until the vegetables are softened, about 10 minutes. Add the parsnips, turnips, squash, celery root, thyme, marjoram, sage, nutmeg, salt, and stock. Cover and simmer until the root vegetables are just tender, about 15 minutes. Remove from heat, stir in the wild rice and lentils, and let cool.
4. To assemble: Preheat the oven to 350°F. Remove 2 filo sheets and place them on a flat work surface. Place a damp towel over the remaining filo to keep it moist. Brush the two sheets with olive oil, then cover with 2 more sheets and brush with oil again.
5. Spread the filling on the bottom third of the filo stack in a bed about 2 inches deep and 2 inches thick. Starting at the bottom, roll the stack into a tight cylinder. Cut it into four portions, transfer them to a baking sheet, and bake for 20 minutes, or until crust is golden.
6. When done, slice each roulade in half diagonally so each piece of filo looks like a triangle. Place two filo triangles in the center of the plate. Pour a large spoonful of Orange-Ginger Sauce (recipe follows) over the roulades and sprinkle a garnish of fresh herbs.
Note: For a wheat-free substitution, you can use brown rice lasagna noodles instead of filo dough.Orange-Ginger Sauce:
2 cups orange juice (5–6 oranges)
1 tablespoon freshly grated ginger root
1 tablespoon unrefined coconut oil
1 tablespoon honey
Pinch of fresh thyme
4 teaspoons kudzu, or arrowroot (corn and wheat-free thick
eners), dissolved in 2 tablespoons cold water 1½ teaspoons tamari soy sauce
1. In a small saucepan, heat all the ingredients except the dissolved kudzu. Bring to a boil and then whisk in the kudzu mix. Cook for another minute. Serve hot.
PT: Add meat of choice to fillingRecipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 412 9 77 13
4 cups grated zucchini
1 head cauliflower
1 medium onion, thinly sliced
4 eggs
3 tablespoons mint, chopped
1 tablespoon sea salt
1 tablespoon black pepper
2 tablespoons butter
2 tablespoons coconut oil
½ cup raw yogurt
1. Mix the zucchini in a bowl with the salt and let stand for 1 hour. Rinse well, place zucchini in a tea towel (or clean cloth) and wring out the water.
2. Cut the cauliflower into florets and steam until soft. Drain, cool, and mash.3. Squeeze as much liquid as possible from the cauliflower with the tea towel.
4. Heat the butter and 1 tablespoon oil in a medium size frying pan over low heat. Add the onions and cook for about 5–10 minutes.
5. Combine the zucchini, cauliflower, and onions in a bowl. Add the eggs and mint. Season with salt and pepper. Mix well.6. Over medium heat, add remaining tablespoon of olive oil to pan. Spoon out individual patties and cook until browned on each side, about 8 minutes. Serve with a dollop of yogurt.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 181 13 11 91. Preheat oven to 350°F. Rinse squash, poke with fork or metal skewer in about six places, and place in shallow baking pan with sides.
2. Bake for 90 minutes or until fork tender. Allow squash to cool about 10 minutes, then transfer to cutting board. Cut in half lengthwise. Remove seeds and pulp with a large spoon or an ice cream scoop; discard. Using a fork, rake flesh onto a large platter or bowl to create spaghetti-like strands.
3. Toss the squash with Wicked Good Sauce. Serve warm. Wicked Good Sauce:¼ medium-sized onion, chopped
1 teaspoon extra virgin olive oil
1 clove garlic
½ teaspoon minced ginger
¼ green bell pepper
1 tablespoon almond butter
1 tablespoon tamari soy sauce
½ cup water (or more)
2 tablespoons chopped celery leaves
2 Tablespoons Toasted Pumpkin Seeds
1. Sauté onion in oil with the whole garlic. When the onion is tender, smash the garlic with a fork. Add the ginger and bell pepper and cook gently a minute more.
2. Stir in the almond butter and tamari, and then add the water and celery leaves. Stir until smooth; then simmer about 5 minutes. Add the pumpkin seeds and heat through.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 153 6 26 41 cup dried aduki beans, or 2 cups canned
3 tablespoons olive oil
1 medium onion, finely chopped
2 garlic cloves, crushed
2 tablespoons fresh thyme, chopped
8 large portobello mushrooms, stalks removed and chopped
1 cup spelt bread crumbs (CT), or ¾ cup ground almonds or walnuts (PT)
Juice of 1 lemon
¾ cup goat cheese, crumbled (optional)
¼ pound fresh spinach (PT), or kale (CT)
1. If using fresh beans, soak overnight, then drain and rinse well. Place in a saucepan, add enough water to cover and bring to a boil for 10 minutes. Reduce heat and cook for another 30 minutes until tender. Drain and set aside. If using canned, drain, rinse, and set aside.
2. Preheat oven to 400°F. Heat the olive oil in a large frying pan. Add the onion and garlic. Sauté until onions are soft. 3. Add the thyme and mushroom stalks, cook for 3 minutes more, stirring occasionally.4. Stir in the beans, bread crumbs, and lemon juice. Add salt and pepper to taste and cook for 2 minutes until heated through. 5. Mash about two-thirds of the beans with a fork or potato masher, leaving the remaining beans whole.
Continued on page 205
6. Brush a baking dish and the base and sides of the mushroom tops with olive oil. Then fill each mushroom with a spoonful of bean mixture. Place mushrooms in the baking dish, cover with foil, and bake for 20 minutes.
7. Remove the foil. Top each mushroom with some of the goat cheese and bake for another 15 minutes or until the cheese is bubbly and mushrooms are tender.
8. Serve with a bed of steamed spinach (PT), or steamed kale (CT).Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 516 21 72 14 474 14 76 13 560 27 67 16
1 cup broccoli, cut into florets (CT), or asparagus, cut into 1-inch pieces (PT)
1 cup cauliflower, cut into florets
1 zucchini, sliced thin
1 celery stalk, sliced thin
1 cup mushrooms, sliced thin
2 whole green onions, sliced thin
2 tablespoons chopped fresh dill
4 large eggs
2½ cups grated Parmesan cheese
¼ cup olive oil
¼ teaspoon salt
¼ teaspoon pepper
2 cups bread crumbs
Additional salt and pepper, to taste
2. Steam the broccoli, cauliflower, zucchini and celery until just tender, about 5 minutes. Place in a colander and run under cold water to stop the cooking. Set aside.
3. Combine the uncooked mushrooms, green onions, and dill in a bowl.Continued on page 207
4. In a small bowl beat the eggs until blended. Whisk in the Parmesan cheese, olive oil, and salt and pepper.
5. In an oiled shallow casserole dish arrange a layer of steamed vegetables, then a layer of the uncooked vegetable mixture, and a layer of the egg-cheese mixture. Continue to layer until all ingredients are used. Cover with bread crumbs and a little more salt and pepper. Bake until set and firm, and the bread crumbs are browned, about 40 minutes.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein 362 19 27 21 363 19 27 21 362 19 27 21
1 ¼ cups dried green lentils, rinsed well
3 cloves of garlic
3 bay leaves
3 medium carrots, peeled, and finely diced
1 teaspoon salt
¼ cup olive oil
2 tablespoons fresh lemon juice
1 medium celery stalk, diced finely
3 medium radishes, diced finely
2 tablespoons fresh dill, minced
8 cups mesclun salad mix (CT), or spinach (PT)
5 ounces feta cheese, crumbled (optional)
2. Reduce heat and simmer for 15 minutes.
3. Stir in carrots and 1 teaspoon salt. Continue cooking until carrots and lentils are tender (not mushy), about 10 minutes. 4. Drain and discard the bay leaves and garlic.
5. Meanwhile, whisk the olive oil, lemon juice, and salt to taste, together in a bowl.
Continued on page 209
6. Add the lentils, celery, radishes, and dill to the lemon juice mixture.
7. Toss and combine, adjusting taste adding salt and pepper. Allow the lentil salad to cool for 10 minutes.
8. Sprinkle with feta cheese and serve.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 224 17 12 8 225 17 13 8 224 17 12 8