Lunch & Dinner

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• 1 lb cucumbers (preferably Persian), diced
• 1 lb fresh tomatoes, diced, seeds and juice removed
• ½ cup minced fresh parsley
• 3 tbsp extra virgin olive oil
• 3 tbsp fresh-squeezed lemon juice
• ½ tsp Himalayan pink salt
• Optional:  a pinch of black pepper to taste; ½ red onion, chopped fine; 4-5 oz. crumbled feta cheese;  ½ each of red and yellow peppers; ½ tsp thyme and oregano; 5-6 fresh mint leaves, minced

1. Place all ingredients in a large mixing bowl.
2. Mix to coat vegetables with parsley, oil, lemon juice, and seasonings.
3. Served fresh or chilled.

    Yields:  2-3 servings  

• 3/4 lb. Butternut Squash, chopped in 1″ pieces
• 5 Carrots, chopped in 1/2″ rounds
• 2 tbsp. Extra Virgin Olive Oil
• 1/4 c. Parsley, finely chopped
• 1/2 tsp. Garlic Powder
• 1/2 tsp. Coriander
• 1/2 tsp.Paprika
• 1/4 – 1/2 tsp. Sea Salt
• 1/4 tsp Ground Pepper

• Preheat oven to 425 F.
• Line a roasting pan or dish with heavy duty aluminum foil, then parchment paper.
• Place all ingredients in a mixing bowl and toss to combine vegetables with seasonings and oil
• Place vegetable/seasoning mixture on roasting pan
• Bake for approximately 30 minutes, or until vegetables have softened and browned.

Yield:  1 head cauliflower  

• 1 medium-sized head of cauliflower
• 1/4 c. + 2 tbsp. olive oil
• 1 tsp sea salt
• 1 tbsp. fresh-squeezed lemon juice
• 2 garlic cloves, minced
• 1/2 tsp. ground black pepper
• 1 c. cilantro leaves

• Preheat oven to 450 degrees F with rack in the middle position.
• Lightly oil a baking dish (pie-sized or square).
• Remove green leaves and core cauliflower.
• Place cauliflower head in pan, core side down.
• Drizzle 2 tbsp. olive oil over the top of the cauliflower and sprinkle with 1/2 tsp. salt.
• Bake for 1- 1.25 hours until cauliflower is tender.
• Whisk lemon juice, minced garlic, pepper, and remaining 1/2 tsp. sea salt in a small bowl.  Add the remaining 1/4 c. olive oil to the mixture.
• Surround cauliflower with cilantro leaves and drizzle cauliflower and cilantro with dressing.

Credit: adapted from www.epicurious.com

Yields: 3 servings

Prep Notes:  This recipe can be made with any wild-caught white fish.

• 1 ib. wild-caught white fish
• 1 lb. white fish of choice
• 1/8 tsp. sea salt
• 2 Tbsp. coconut or olive oil
• 1 medium yellow onion, chopped
• 2 medium carrots, sliced into strips or rounds
• 1 parship, sliced into strips or rounds
• 1 bulb fennel, sliced thin
• 1 c. organic chicken stock
• 1 lemon, juiced
• ½ bunch greens, roughly chopped (kale, chard, spinach)
• Sea salt and ground pepper to taste

• Preheat oven to 400°F .
• Rinse and pat fish dry, and place in a rectangular baking dish.
• Sprinkle generously with sea salt.
• In a large skillet, heat oil over medium heat and sauté onion, carrot, parsnip, and fennel until soft, for 8–10 minutes until softened.
• Add stock and lemon juice; simmer for a 2-3 minutes.
• Add chopped greens; simmer 3 more minutes.
• Pour vegetable and stock mixture over fish.
• Place in oven and bake for 30 minutes until cooked through and fish flakes apart.
• Add salt, pepper, and more lemon juice to taste. 

Credit:adapted from Andrea Nakayama, ReplenishPDX  

Yields: 4-6 servings

Ingredients 

• 1 lb. ground meat
• 6 or more c. firm veggies (e.g. carrots, green beans, broccoli)
• ¾ c. dry quinoa
• 3-4 garlic cloves, minced or chopped 
• 5 tbsp Tamari
• 2 tbsp raw honey
• 2 tbsp rice vinegar
• 1 tbsp. fresh grated ginger
• 1 tsp chili flakes
• 1 tsp. cumin
• Salt and pepper to taste 

• Take 1 lb of any ground meat (beef, bison, turkey, chicken, or lamb) and stir-fry it with 3-4 finely chopped garlic cloves in 1-2 tbsp. avocado or MCT oil until browned. 
• Cut up lots of veggies (6+ cups) that are firm (asparagus, broccoli, onions, cauliflower, green beans, Brussel sprouts, bell peppers, carrots)....and stir-fry them in a separate pan with 1 - 2 tbsp. avocado or MCT oil. Allow them to steam covered for a few minutes until they are soft.
• Cook up 3/4 c. dry quinoa in vegetable or chicken broth.
• Prepare a sauce: 5 tbsp Tamari 2 tbsp. raw honey; 2 tbsp. rice vinegar; 1 tbsp. fresh ginger, grated; 1 tsp chili pepper flakes; and 1 tsp. ground cumin.
• Combine all ingredients into a large pan and cook for a few minutes until the flavors meld.

Yields: 4+ servings

Ingredients 

• 2 tbsp extra virgin olive oil
• 2 leeks (white part only), diced
• 2 fennel bulbs, diced
• 3-4 garlic cloves, minced or chopped 
• 3-4 large handfuls baby spinach
• splash of chicken broth
• 3/4 tsp dried thyme
• 1/4 cup fresh cilantro,  chopped
• Salt and pepper to taste 

• In a large saute pan, heat the olive oil
• Add the chopped leeks and saute for 7-8 minutes over a medium flame until the leeks just start to brown
• Add the chopped fennel and continue to saute until the fennel is softened.
• Add in the garlic and saute for one minute, then season with salt, pepper, and thyme.
• Add in the chicken broth, spinach, and cilantro.  Saute until spinach turns bright green.

Serve as an accompaniment to chicken, fish, turkey, lamb, liver, eggs, brown rice, etc.

Yields: 4+ servings

Ingredients 

• 4 tablespoons extra-virgin olive oil, divided
• 1 medium red onion, cut in small chuunks
• 4 garlic cloves, roughly chopped
• 1/2 cup dry white wine
• 8 oz. bottle clam juice 
• 2 1/2 cups water or chicken broth
• 1/2 lb. red or gold potatoes, diced
• 1 red bell pepper, diced
• 1 14 oz. can diced tomatoes (or 1 1/2 cups diced fresh tomatoes), with their juices
• 1 tsp pink salt 
• 1/2 tsp black pepper
• pinch of red pepper flakes to taste
• 1.5-2 lbs. boneless, cod and salmon filets, cut into 2″ pieces
• 2 tablespoons fresh lemon juice (from about 1 lemon)
• 2 tablespoons chopped fresh dill or 2+ tsp dried dill

1. Use the “sauté function on your instant pot or pressure cooker to cook the onions in 2 tablespoons of olive oil, until browned and translucent (about 3 minutes).
2. Add the garlic. Sauté until fragrant (about 30 seconds).
3. Add the white wine to deglaze,  until about half the wine has evaporated (about 1 minute).
4. Add the clam juice, broth, potatoes, red peppers, tomatoes, salt, pepper, and red pepper flakes.
5. Turn the “sauté” function off, cover and seal your Instant pot, and set manual pressure to “high” for 5 minutes.
6. Open the instant pot and turn the “sauté” function back on. Once soup is simmering, add the fish pieces and simmer for about 5 minutes, until fish is just cooked and flakes apart easily.
7. Turn off “sauté” function and stir in the lemon juice and fresh dill, along with the remaining 2 tablespoons extra-virgin olive oil. Taste and adjust seasoning if necessary.
8. Serve immediately over quinoa or jasmine rice.

This can also be made on the stove top of in a slow cooker.