3 bunches arugula (CT), or spinach (PT)
2½ cups asparagus, trimmed and cut into 1–inch pieces
1 cup kalamata olives (or any other Greek olive) ½ cup toasted pine nuts
Dressing:
½ cup olive oil
2 cloves garlic, pressed
1 teaspoon red pepper flakes
2 tablespoons fresh cilantro, chopped
Juice of 1 lemon
1. Quickly blanch asparagus and set aside.
2. Deseed the olives by cutting down the center lengthwise.
3. Combine the arugula, asparagus, and olives in a bowl.
4. Roast the pine nuts in a shallow pan at 325°F until brown.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 333
Carb 318
Protein 323
34 8 4
33 5 3
33 6 4
Salad:
Salt and pepper, to taste
½ cup cooked quinoa
½ cup canned black beans (PT), or reduce to 1/4 cup (CT)
3 medium tomatillos
1 orange pepper, chopped
2 cups watercress (CT), or spinach (PT)
Vinaigrette:
1 chipotle chili
1 tablespoon fresh lemon juice
1 tablespoon champagne vinegar
1 tablespoon sun-dried tomatoes
½ teaspoon ground cumin
¼ teaspoon ground coriander
1 tablespoon cilantro, chopped
¼ cup flax seed oil
Salt and pepper
1. Preheat oven to 350°F. Season the fish with salt and pepper, place in an oven safe pan with 1 tablespoon coconut oil, bake for 25–35 minutes.
2. Place one cup of quinoa in a pan with two cups water. Bring to boil and simmer for 15 minutes covered. When all the water is gone the quinoa is cooked. Use half a cup and save the rest for another quinoa recipe. Continued on page 51
3. Mix together the black beans and quinoa, set aside. Blend all ingredients for vinaigrette in a food processor until well combined.
4. Mix together the white fish, tomatillos, orange pepper and watercress or spinach.5. Then add the black beans and quinoa.
6. Pour vinaigrette over mixed vegetables and fish.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 505 17 40 50 413 10 32 49 599 24 48 50
Salad:
1 pound lean rare roast beef, thinly sliced
2 cups English cucumber, thinly sliced
1 small red onion, thinly sliced
¼ cup parsley, chopped
3 tablespoons capers
½ tomato, thinly sliced
Lettuce for garnish
Dressing:
½ lemon, juiced
1 clove garlic, minced
½ teaspoon salt
1 teaspoon sugar
½ teaspoon ginger powder
2 teaspoons Dijon mustard
¼ cup olive oil
1. Dressing: Add all dressing ingredients to a bowl except for the oil. Gradually whisk in oil. Makes 1/3 cup.
2. Combine salad ingredients. Cover and refrigerate for 1–3 hours.
3. Put a lettuce leaf on each plate and top with a serving of the salad. Cooking Tips:
PT: May decrease cucumber to 1 cup if desired.
CT: Use 1/2 pound roast beef or use slivered turkey breast.
Mixed Carb
Protein
347 22 7 30
268 19 7 20
343 22 6 30
2 cups water
¼ teaspoon salt
1 cup brown rice
1 cup fresh grapes, cut in halves (CT), or pears, chopped (PT) ½ cup red pepper, chopped (CT), or asparagus, sliced (PT)
2 celery ribs, chopped
½ cup cucumber, chopped
¼ cup red onions, chopped finely
1 tablespoon chives, chopped
1 tablespoon olive oil
3 tablespoons lemon juice
2 tablespoons apple cider vinegar
1. Bring water to boil with salt. Add brown rice and briefly return to a boil, then reduce the heat and cover pot, simmer for 40–45 minutes. Set aside. Allow to cool at room temperature.
2. Combine grapes, bell pepper, celery, red onion, oil and lemon juice or vinegar. Stir in brown rice and serve.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
161 3 31 3
85 3 15 1
82 3 14 1
2 pounds boneless chicken
2 tablespoons olive oil
1 tablespoon coconut oil
2 tablespoons fresh tarragon, chopped
2 tablespoons fresh mint, chopped
2 tablespoons fresh rosemary, chopped
2 tablespoons fresh oregano, chopped
2 tablespoons fresh chives, chopped
2 tablespoons fresh cilantro, chopped
1 red bell pepper, deseeded and chopped
2 cucumbers, chopped (CT), or 8 oz. mushrooms, sliced (PT)
2 small oranges, peeled and sliced (CT), or green apple (PT)
1 red onion, chopped
4-6 cups fresh salad greens (CT), or spinach (PT) ½ cup toasted almonds or sesame seeds
Dressing:
½ cup sherry wine
1 tablespoon Dijon mustard
1 teaspoon kosher salt
2 shallots, finely chopped
½ cup extra virgin olive oil
¼ teaspoon freshly ground black pepper
1. In a medium saucepan, over medium heat, add the olive oil and coconut oil. Add the chicken breasts to the heated oil. Cook the chicken on both sides, until brown. About 10 minutes per side. Continued on page 55
2. Remove from pan and set aside to cool.3. Meanwhile, mix the dressing ingredients in a covered jar and shake.
4. Slice the cooled chicken lengthwise into strips.
5. In a large bowl, combine the herbs, veggies, and salad greens. Toss gently. Add the chicken strips and dressing. Toss gently. 6. Top with toasted almonds and sesame seeds. Serve immediately. CT: Eat only the white meat (breast).
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 646 49 22 32 655 49 24 32 639 49 21 32
½ head red cabbage, chopped finely
½ head white cabbage, chopped finely
½ red onion, chopped
½ cup chopped cilantro
½ jalapeno pepper, minced (optional)
Dressing:
1 teaspoon gomasio (ground sesame with salt)
1 cup almond butter
½ cup cilantro, chopped
1 tablespoon toasted sesame oil
1 tablespoon minced fresh ginger
½ jalapeno pepper, chopped (optional)
½ lemon, juiced
1 tablespoon apple cider vinegar
1 tablespoon seasoned rice vinegar
1 cup olive oil
1 tablespoon white miso paste* (optional)
1. Mix the cabbage with the chopped onions. Add cilantro and jalapeno.
2. Place all the dressing ingredients into a food processor and blend briefly. Mix into salad mix and serve.
Salad:
1 head butter lettuce
1 whole avocado, chopped into chunks
1 cup sunflower seed sprouts
1 medium tomato, chopped into small pieces
1 medium cucumber
¼ cup toasted pine nuts
Dressing:
¼ cup olive oil
[ cup balsamic vinegar
1 clove garlic, crushed
1 teaspoon Dijon mustard
1. Rip or cut up the lettuce leaves and place in big bowl.
2. Cut up remaining vegetables and place in the bowl with lettuce
4. Whisk together the olive oil and vinegar, then add the crushed garlic, pour over salad and serve immediately.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 370 34 16 8
Salad:
½ bulb fennel, thinly sliced
2 cups napa cabbage, sliced thinly
½ cup bean sprouts
Dressing:
1 lemon juiced
1 tablespoon mirin*
[ teaspoon sesame oil
1 teaspoon apple cider vinegar
1 teaspoon tamari soy sauce
2 tablespoons olive oil
¼ teaspoon maple syrup
2. Mix all the ingredients for the dressing together and dress the salad.
*Can be found in the Asian aisle at the grocery store, or at an Asian market.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 197
Carb 209
Protein 218
17 13 3
17 16 3
17 17 5
Salad:
1 pound French beans, ends removed (PT), or zucchini, sliced (CT)
4 medium green onions, finely sliced
2 tomatoes, chopped
4 tablespoons walnuts, chopped
Dressing:
1 clove garlic, crushed
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon raw honey
½ cup olive oil
1. Blanch the beans by putting beans into a pan of boiling water and cooking for about 3 minutes. Immediately transfer to a bowl of ice water, allow the beans to cool. Remove, drain, and place in a bowl.
2. Place the beans in a large bowl and add the green onions, tomatoes, and walnuts.3. In a small bowl whisk all the ingredients for the dressing. Pour over the salad
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 724 336 633
34 73 22
32 12 4
34 67 20
Salad:
1 bunch dandelion greens, chopped (CT), or spinach (PT)
1 medium lime, juiced
[ teaspoon sea salt
1 medium celeriac, shredded
10 medium basil leaves, chopped finely
1 medium tangerine, sliced
¼ cup pine nuts, toasted
Dressing:
1 medium tangerine, juiced
3 tablespoons olive oil
1 tablespoon lime juice
½ teaspoon tangerine zest
1 teaspoon maple syrup (optional)
2. Pour lime juice into the chopped leaves and add the salt. 3. Massage the dandelion leaves with the lime juice and salt for up to 3 minutes or until the leaves are wilted.
4. Add the shredded celeriac, basil leaves and tangerine. Add the toasted pine nuts and mix everything together.
Continued on page 61
5. Use a grater or microplane to zest the tangerine, whisk together all ingredients for dressing and pour over the salad (if you are using later save the dressing until you are going to eat the salad otherwise it will ruin the salad.)
6. Garnish with extra tangerine slices and serve.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 197 16 13 3 209 17 16 3 218 17 17 5
1 package of nitrate-free, dark turkey strips
2 tablespoons olive oil
1 tablespoon coconut oil
3 large bundles of collard greens, chopped (CT), or spinach (PT)
2 cups canned black-eyed peas
1 medium onion, chopped
2 cloves of garlic, minced (CT), or 1 clove garlic (PT)
1. In a medium saucepan, over medium heat, add 1 tablespoon olive oil and coconut oil. Add the turkey strips, cook for 3–5 minutes. Turn to cook evenly.
2. Reduce heat to low, remove turkey strips from the pan, and cover with a paper towel. Set aside.3. In the same pan, over medium heat, add the remaining olive oil. When oil is hot, add the onion and garlic, sauté for about 2 minutes.
4. Add the canned beans; stir into the onion and garlic mixture.5. Add about half of the collard greens to the pan. Lower heat, cover and let steam for about 1 minute. Add the other half of the greens, water to moisten, cover and steam again until all greens are steamed.
Continued on page 636. While greens are steaming, cut turkey strips into 1-inch pieces. Stir in the strips to the bean and greens mixture to warm again. 7. Divide equal amounts of mixture to a plate and garnish with parsley.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 504
Carb 508
Protein 503
14 72 32 14 73 29 15 68 32
5 ounces baby arugula (CT), or 5 ounces spinach (PT)
2 grapefruits, peeled and sectioned (CT), or 1 grapefruit (PT)
1 avocado, sliced
Dressing:
2 tablespoons white wine vinegar
1 tablespoon grapefruit juice
1 tablespoon grated fresh ginger
1 teaspoon grated grapefruit zest
½ teaspoon sea salt
¼ cup extra virgin olive oil
Freshly ground black pepper
1. Grate 1 teaspoon of zest from the grapefruit, reserving for the salad dressing. Peel the grapefruits by cutting off each end then working your knife around the perimeter. This method removes the membrane from all outside edges. Hold the peeled grapefruit in one hand over a bowl. Use a paring knife and in a sawing motion cut each segment from the membrane on both sides. Let the juice drip into the bowl and place segments in another bowl. When all segments have been removed from both grapefruit squeeze the remaining juice from the membranes and reserve 1 tablespoon of the juice for the dressing.
Continued on page 652. To prepare the dressing, combine all ingredients except the oil in a bowl. Whisk to combine then slowly drizzle in the oil, whisking constantly until fully emulsified. Set aside.
3. To prepare the salad, place the arugula (or spinach) in a large salad bowl. Toss with about half the dressing. Divide the greens among 4 salad plates; top with grapefruit segments and sliced avocado. Drizzle with the remaining dressing.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein 267 21 19 3 263 21 19 3 254 22 16 4
Salad:
Champagne-Citrus Vinaigrette:
1 tablespoon champagne vinegar
½ teaspoon Dijon mustard
1½ teaspoons freshly grated orange peel
½ teaspoon sea salt, or to taste
½ teaspoon freshly ground black pepper, or to taste
½ teaspoon honey
S cup extra-virgin olive oil
1. Preheat the oven to 350°F. Spread the chopped almonds in a single layer on an oven safe tray and toast until lightly browned, about 5 minutes. Set aside and allow to cool.
2. Grate 2 teaspoons of peel from the oranges, reserving for the salad dressing. Peel the oranges. Hold the peeled orange in one hand over a bowl. Use a paring knife and in a sawing motion cut each segment from the membrane on both sides. Let the juice drip into the bowl and place segments in another bowl. When all segments have been removed from both oranges squeeze the remaining juice from the membranes and reserve 1 tablespoon of the juice for the dressing.
Continued on page 673. Whisk the vinegar, orange juice, mustard, orange peel, salt, pepper, and honey together in a small bowl. Slowly drizzle in the oil, whisking constantly, until the mixture is completely emulsified. Taste, and adjust seasonings if necessary.
4. Place the spring greens in a large salad bowl, and toss with the vinaigrette. Season to taste with salt and pepper.5. Divide the greens onto 4 salad plates. Toss the oranges in the salad bowl in the remaining dressing, and then add them to the salads. Sprinkle with chopped almonds and serve.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)Mixed Carb
Protein 333 28 17 8 331 28 18 7 335 28 18 8
5 whole beets (about 2 inches in diameter)
¼ cup fresh chives, minced
3 cups celery root, peeled and grated
2 tablespoons fresh lemon juice
2 tablespoons fresh Italian parsley, minced
½ teaspoon celery salt
3½ cups grated carrots
2 tablespoons fresh tarragon, minced
Shallot-Mustard Vinaigrette:
¼ cup minced shallots
¼ cup red wine vinegar
1 tablespoon Dijon mustard
1 small clove garlic, pressed
¼ cup olive oil
2. Cook beets in a pot of boiling salted water until tender when pierced with a small sharp knife, about 30 minutes. Drain and let cool. Peel and grate beets.
3. Mix beets, chives and 1/3 cup of the Shallot-Mustard Vinaigrette in a medium bowl.4. Combine celery root, lemon juice parsley, and celery salt in a second medium bowl. Mix with 1/3 cup Shallot-Mustard Vinaigrette.
Continued on page 695. Mix carrots, tarragon, and 1/3 cup Shallot-Mustard Vinaigrette in a third medium bowl. Season each salad with salt and pepper.
6. Cover and chill salads for at least 1 hour. (Salads can be prepared 1 day ahead. Keep them separate from each other until ready to serve so that colors stay clean. Keep chilled.)
7. Arrange salads on a platter, placing the beet mix on the bottom, then layer the celery root mix on top of the beets, finishing with the carrot mix on top. Serve immediately.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 185 11 21 3
2 tablespoons coconut oil
1 teaspoon black mustard seeds
1 teaspoon turmeric
4 cups white or red cabbage, shredded
1 teaspoon salt
1. In a heavy skillet over medium heat, heat coconut oil.
2. Add mustard seeds and turmeric, sauté for 1 minute.
3. Stir in cabbage; add salt, stir-fry for a couple more minutes.
5. Remove from heat and serve.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 86 7 6 1
4 medium red beets, shredded or grated
1 medium red onion, chopped finely
1 medium red pepper, chopped coarsely
1 carton sunflower sprouts
4 ounces goat or sheep feta cheese, crumbled
1 lemon, juiced
3 tablespoons flax seed oil
1. Peel the beets, then grate or shred them in a food processor. Place in large bowl. Add the onion, red pepper, sunflower sprouts, and feta cheese.
2. In a separate bowl, mix the lemon juice and flax seed oil. Pour over beet mixture and serve.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 380 27 24 16
1 large head red cabbage, shredded
1 pound spinach
2 cups packed sunflower sprouts
1 bunch fresh cilantro, chopped
1 cup toasted sunflower seeds
Basil-Cider Vinaigrette:
¼ cup apple cider vinegar
¼ cup olive oil
2 tablespoons water
1 tablespoon Dijon mustard
1 garlic clove, pressed
2 tablespoons fresh basil, chopped
Salt and pepper to taste
2. Place sunflower seeds in a rectangular glass dish and place in oven to brown. About 10 minutes.
3. Meanwhile, combine and mix all of the dressing ingredients in a separate bowl.
4. Place the cabbage, spinach, sunflower sprouts, and cilantro in a large bowl. Mix with dressing and toasted sunflower seeds. Serve immediately.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 558 43 38 17Salad:
2 cups watercress, trimmed, use sprigs
2 cups spinach, rough chopped
1½ pounds pears, (1 large or 2 medium)
Salt and pepper, to taste
1 carrot, shredded
1 tablespoon sesame seeds, toasted
Dressing:
1 tablespoon fresh ginger, roughly chopped
¼ cup seasoned rice vinegar
¼ cup smooth almond butter
1½ tablespoons sugar (or raw honey)
2 tablespoons water, or more if needed
½ teaspoon chili paste, or to taste
½ teaspoon salt
3 tablespoons toasted sesame oil
2. Cut pears into thick matchstick like slices. Toss gently with the watercress and spinach. Season with salt and pepper to taste. 3. Place all dressing ingredients in a blender and blend until smooth.
4. Drizzle dressing over salad an