1 pound green beans trimmed and cut into 2-inch pieces (PT), or yellow squash, julienned (CT)
1 tablespoon unrefined extra virgin coconut oil
2 cloves garlic, minced
2-inch piece of ginger, minced
3 tablespoons tamari soy sauce
¼ cup fresh lemon juice
Sesame seeds
Sea salt and freshly ground pepper
1. Heat a medium heavy bottom sauté pan over medium high heat. Add oil and heat until glistening. Add green beans and cook for 2 minutes.
2. Add the garlic, ginger and tamari and continue to cook until beans are tender-crisp, about 4 minutes. Remove from heat and add lemon juice. Add salt and pepper to taste.
3. Put in a serving bowl and sprinkle with sesame seeds.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 345 20 38 15 325 19 38 13 361 20 41 17
¾ cup raw whole milk (PT), or low-fat milk (CT) ¼ cup water
2 medium garlic cloves, minced
1 tablespoon butter
1½ tablespoons arrowroot
2 pounds spinach, steamed (PT), or 2 pounds chard, steamed (CT), drained
¼ cup grated Parmesan cheese
¼ teaspoon ground nutmeg
Sea salt and freshly ground pepper
1. In a medium saucepan, combine milk, water and garlic. Heat slowly until very hot and steamy. Let stand, covered, for 5 to 10 minutes. This allows the garlic to soften.
2. Melt butter in another medium saucepan over medium high heat. Whisk in flour, then add hot milk mixture, whisking until smooth. Stir in spinach or chard, and cook until sauce is thick and bubbly and the spinach is tender but still green, about 6 minutes.
3. Stir in cheese and season with nutmeg, salt and pepper. Serve immediately.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 130 Protein 140 6 14 9 7 13 11
2 cloves garlic, minced
1 tablespoon olive oil
1 medium onion, cut into thin wedges
1 pound of eggplant, peeled and cut into 3/4-inch cubes* (CT), or portabella mushrooms (PT)
2 14½-ounce cans of vegetable broth (no MSG)
1 15-ounce can navy, cannellini, or Great Northern beans, rinsed and drained
3 tablespoons tomato paste
2 teaspoons fresh marjoram
½ teaspoon ground black pepper
Parsley sprigs for garnish
1. In a large saucepan cook and stir garlic in hot olive oil over medium heat for 30 seconds. Add onion. Cook for another 2 minutes. Stir in eggplant. Cook for another 3 minutes.
2. Stir in vegetable broth, beans, tomato paste, marjoram, and pepper. Bring to boil; reduce heat. Simmer, covered, until eggplant is tender, about 5 minutes.
3. Serve with fresh parsley sprigs.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
340 7 55 16
345 7 57 16
335 7 54 16
4 artichokes
1 cup carrots, quartered lengthwise
1 cup fennel or celery, thinly sliced
¼ cup olive oil
¼ cup melted coconut oil
¼ cup fresh lemon juice
1 teaspoon fennel seeds
2 tablespoons or more fresh dill, chopped
½ teaspoon salt
Black pepper
1. Trim the tips of the leaves and cut off the stems of the artichokes, so they sit upright.
2. Place in a large pot, add water to cover, and bring to a boil. Cover, reduce heat, and simmer until just barely tender, about 15 minutes. Drain.
3. Preheat the oven to 350°F.
4. Mix the carrots, fennel, and celery. Spread evenly in a baking dish with a lid. Place the artichokes upright on top of the vegetables.
5. Mix the olive oil, coconut oil, lemon juice, fennel seeds, dill, salt, and a few sprinkles of black pepper. Pour over artichoke mixture.
PT: This is a high starch dish, so eat in small amounts and combine with a protein and fat meal.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Protein 342 28 24 6
1 pound green beans, stem ends removed
2 tablespoons olive oil
2 medium cloves of garlic, minced
2 teaspoons lemon zest
Sea salt and freshly ground pepper
1 tablespoon lemon juice
2 tablespoons chopped Italian parsley
1. Bring a large pot of salted water to boil. Add green beans and cook until tender but still crisp, about 4 minutes. Drain and set aside.
2. In the same pot, heat 1 tablespoon of oil over medium low heat. Add the garlic and cook until it begins to soften, about 2 minutes. Return the beans to the pot. Add the lemon zest, remaining 1 tablespoon oil, and season with salt and pepper. Remove from heat and stir in the lemon juice and parsley. Toss to coat and serve.
PT: Sprinkle with 1/4 cup almonds, toasted and chopped, and sprinkle with raw cheese of choice.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
1 large bunch collard greens (about 1.5 pounds) (CT), or spinach (PT)
2 tablespoons olive oil
1 medium clove garlic, chopped
½ teaspoon dried chili flakes
Sea salt and pepper, to taste
Juice of 1 lemon
Feta cheese (PT)
2. Heat a large sauté pan over medium high heat. Add the oil and heat until shimmering. Add the garlic and cook only until it just begins to brown, about 30 seconds. Add the collard greens and chili flakes and cook only until the greens wilt. Add salt and pepper to taste and remove from heat.
3. Add the lemon juice and transfer to a serving bowl. PT: Sprinkle raw feta cheese on top.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein
70 7 3 2
62 6 3 1
78 7 2 2
1 cup hijiki (seaweed found in Asian stores)
3 cups water
1 medium onion, sliced
1 carrot, sliced into matchstick
1 tablespoon toasted sesame oil
2 shiitake mushrooms, sliced
1 cup apple juice
2 tablespoons tamari soy sauce
1 teaspoon fresh ginger, grated
1. Soak the hijiki for 10 minutes in water. Strain and keep water.
2. Sauté onions and carrots in sesame oil until onions are transparent.
4. Bring to a boil, cover and simmer gently for 45 minutes. 5. Stir in tamari and juice from ginger. Simmer until most of the liquid is evaporated, about 15 minutes.
6. Serve warm or chilled.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 99 4 14 4
6 heads baby bok choy
1½ tablespoons seasoned rice vinegar
1½ tablespoons tamari soy sauce
1 tablespoon mirin*
½ teaspoon honey
2 tablespoons toasted sesame oil
1 tablespoon olive oil
1 pinch red pepper flakes
3 cloves garlic
1 tablespoon minced ginger
2 scallions
1 teaspoon lemon juice
1 tablespoon toasted sesame seeds
Note: Have all ingredients ready as the stir frying is rather quick.
1. Cut the bottoms off bok choy heads. Separate the leaves and cut across into small pieces, keeping stems and leaves separate.
2. Mix together the vinegar, tamari, mirin, honey and toasted sesame oil in a bowl and set aside.3. Over high heat, warm the sauté pan or wok, add the olive oil, making sure it covers the pan. Add the bok choy, red pepper flakes, scallions, garlic and ginger. Stir fry for 30 seconds.
Continued on page 1074. Add sauce mixture and cook for about 1 minute, until mixture thickens. Add bok choy leaves and for cook another 30 seconds, until the bok choy is wilted.
5. Place the bok choy in a serving bowl, add a squeeze of lemon and sprinkle with sesame seeds. Serve immediately.*Can be found in the Asian food aisle at the grocery store or in an Asian market.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
1 pound snow or sugar snap peas
¼ cup tamari soy sauce
¼ cup brown rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon sugar
1 teaspoon rice wine (sake)
¼ cup chopped fresh mint
2 tablespoons sesame seeds (PT)
1. Snap ends off the peas and remove the strings. Bring a medium pot of salted water to a boil and add peas. Cook for about 2 minutes, or until tender-crisp. Drain in a colander and rinse in cold water to stop the cooking. Lay out on paper towels and blot dry.
2. In a medium bowl, whisk together the tamari, rice vinegar, sesame oil, sugar, and rice wine. Add the peas and mint and toss to coat. Can be served hot, at room temperature, or chilled.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)1 eggplant, sliced into chunks
2 pounds zucchini, sliced into chunks
1 red pepper, sliced into strips
2 medium onions, sliced
4 medium tomatoes, diced
1 cup olive oil
2 garlic cloves
½ cup pesto sauce
Pesto:
2 cups fresh basil (CT), or spinach (PT)
2 garlic cloves, sliced
T cup olive oil
¼ cup pine nuts
2. Heat olive oil in a medium saucepan. Add eggplant, zucchini, red pepper, and onions. Sauté over medium heat in small batches, so there is enough olive oil remaining for all the vegetables.
3. Heat the oven to 350°F. Place the sautéed vegetables in a baking dish, leaving the oil used for the vegetables in the saucepan. 4. Add the tomatoes to the oil in the saucepan, press the garlic cloves into the pan, and add salt and pepper to taste.5. Pour tomato mixture and pesto over the vegetables. Place in the oven and bake for 45 minutes or longer for a more crispy texture.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 566 55 20 51 medium red onion, sliced into half moons
1 tablespoon olive oil
1 bunch chard, chopped finely (CT), or spinach (PT)
1 tablespoon tamari soy sauce
1 teaspoon lemon juice
2. Add the chard, cook for another 2 minutes, then add tamari and lemon juice. Cook for another 2 minutes.
3. Place into a medium-sized bowl and serve.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 75 4 9 3 80 4 10 3 66 4 6 3
Salad:
¼ teaspoon sea salt
2 cups red pepper, matchstick sliced
2 cups broccoli, stems and florets (CT), or cauliflower (PT) Dressing:
¼ cup olive oil
1 teaspoon umeboshi plum*
¼ teaspoon ground fresh pepper
4 sprigs fresh tarragon
1. Bring water to boil and add salt. Quickly blanch the broccoli stems and florets (to blanch, place veggies in the boiling water for about 1–2 minutes, remove and plunge into ice water. Once the broccoli has cooled, remove and drain). The broccoli should be bright and crunchy.
2. Arrange red peppers and broccoli in clear bowl.3. Mix dressing ingredients and toss with veggies. Let stand for 5–10 minutes so the dressing can marinade the veggies. 4. Garnish with tarragon leaves and serve.
*Can be found in the Asian aisle at the grocery store or in an Asian market.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 165
Carb 169
Protein 167
14 11 3
14 11 3
14 11 4
1 bunch asparagus, trimmed
2 medium oranges, sliced thinly
1 medium fennel bulb
1 cup orange juice
¼ cup olive oil, plus 2 tablespoons
2 tablespoons sherry vinegar, or apple cider vinegar ¼ teaspoon fennel seeds,* toasted and crushed in mortar and pestle or spice grinder
½ teaspoon honey (optional)
½ teaspoon sea salt
¼ teaspoon black pepper, freshly ground
1 tablespoon pistachio nuts, chopped
2. Toss asparagus with the 2 tablespoons of olive oil and a pinch of salt. Line an oven safe dish with parchment paper and spread the asparagus out in a single layer. Roast until tender, about 8–10 minutes.
3. Peel and section oranges over a bowl, to reserve juice. 4. Trim brown ends from the fennel bulb and cut vertically, into very thin slices.5. To make dressing, bring 1 cup of orange juice to a boil over high heat. Reduce heat to medium low and simmer until juice is reduced by half, about 20 minutes. Transfer to a small bowl and cool. When cool, slowly add olive oil, whisking constantly. When blended, add vinegar, fennel seeds, honey, salt, and pepper. Whisk to blend. Continued on page 113 6. Place oranges and fennel in a large bowl and toss with dressing.
7. Serve and garnish with pistachio nuts.*Can be found in the spice aisle of the grocery store, health food store, or Indian market.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
1 large head cauliflower (CT), or broccoli (PT)
1 bulb celeriac (celery root)*
2 tablespoons olive oil
1 clove garlic, pressed
2 tablespoons dulse granules
1 tablespoon fresh rosemary, chopped
Salt and pepper to taste
2. Wash the cauliflower and cut into florets. Thinly slice the celeriac bulb.
3. Toss the celeriac with the olive oil, garlic and sprinkle with dulse. 4. Place the cauliflower and celeriac in a casserole dish and bake until brown. About 45 minutes.
5. Remove from oven and season with salt and pepper.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 125 5 11 5 128 7 15 5 112 2 7 5
1 ½ pounds Brussels sprouts (CT), or cauliflower, chopped (PT)
2 tablespoons butter
1 cup low-fat coconut milk*(CT), or regular coconut milk (PT) 1 tablespoon fresh rosemary, chopped
1. Remove the ends and any tough parts from the Brussels sprouts. Slice crosswise and lengthwise to shred.
2. Melt the butter in a large pan. Add the rosemary and the Brussels sprouts. Sauté over medium heat, stirring constantly until tender.
3. Add the coconut milk. Cook over high heat for about 1–2 minutes. Stir constantly until the coconut milk is slightly reduced. 4. Remove from heat and serve immediately.*Half and half can be used in place of coconut milk.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed Carb
Protein 140 12 7 4 146 12 9 4 133 12 7 3
8 ripe Roma tomatoes
6 cloves of garlic
2 tablespoons olive oil
6 teaspoons thyme
Salt and pepper
2. Core out each tomato and cut a 3/4 inch deep X in the end of each tomato.
3. Sprinkle inside of tomatoes with salt and pepper.
4. Stuff each tomato with 1 clove of garlic and 1 teaspoon of thyme.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 66 5 6 1
2 pounds spinach (PT), or Swiss chard/collard/kale (CT), chopped
2 tablespoons butter
2 cloves garlic, chopped coarsely
2. Add spinach and cook for 2 minutes, or until the leaves are wilted.
Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)
Mixed 40 4 1 1
Carb 40 4 1 1
Protein 40 4 1 1
1 pound Brussels sprouts, ends trimmed
2 tablespoons balsamic vinegar
2 tablespoons maple syrup
1 teaspoon Dijon mustard
2 tablespoons coconut oil
½ cup peanuts
Sea salt and freshly ground pepper, to taste
1. In a medium saucepan of boiling salted water, cook Brussels sprouts until tender but still slightly crisp, about 7 minutes. Drain and cut into quarters.
2. In a medium bowl, add the vinegar, syrup, and mustard. Whisk to combine then slowly drizzle the coconut oil until fully emulsified. Add the Brussels sprouts, peanuts, salt, and pepper. Toss to coat. Serve immediately.
CT: Reduce oil and nuts by half.Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)