Edamame, Seaweed and Tofu Salad

   It is a light, low calorie salad, yet highly nutritious. The seaweed helps reduce inflammation and is an important source of trace minerals. The real star of this salad is the edamame, which is filled with protein and cholesterol lowering properties and it has also been found to help prevent breast and prostate cancer.

   4 servings
DRESSING
⅓ cup rice vinegar
1½ tablespoons walnut oil
1½ teaspoons low-sodium soy sauce
1 teaspoon grated fresh ginger
½ teaspoon toasted sesame oil
Small pinch cayenne pepper
SALAD
1 pound extra-firm tofu, cubed
½ small daikon radish, peeled and sliced into matchsticks
¼ ounce wakame seaweed, soaked in water for 1 hour
1½ teaspoons sesame seeds
2 cups frozen shelled edamame, thawed, rinsed, and patted dry
1 tablespoon chopped fresh cilantro
   1. To make the dressing, in a large bowl, whisk the vinegar, walnut oil, soy sauce, ginger, sesame oil and cayenne together until well combined. Gently fold in the tofu and radish until coated and set aside to marinate for 30 minutes.
   2. Meawhile, bring a small saucepan of water to a boil and add the seaweed; boil for 15 minutes, until soft and drain well. Put the sesame seeds in a small, dry skillet over medium low heat and toast, swirling the pan, for about 3 minutes, or until golden and fragrant. Pour the seeds out onto a plate and cool.
   3. Remove the tofu from the marinade and set aside on a plate. Add the drained seaweed and edamame to the dressing and toss well to combine. Gently fold the tofu back into the salad until evenly combined and transfer it to a serving plate.
   4. Sprinkle the toasted sesame seeds over the top, garnish with chopped cilantro and serve immediately.

    Often found floating in miso soup, wakame looks like slippery spinach, but as you see here, it can also easily become a salad. It is a diuretic, which means it helps reduce the amount of water in the body. Because it prevents bloating and is packed with osteoporosis preventing calcium and magnesium, wakame is sometimes referred to as the womens seaweed. But the wakame benefits dont end there this seaweed is also high in important trace minerals and is one of the few non animal sources of vitamin B12.

Stuffed Sardines with Pesto

   Sardines happen to be the cleanest and the healthiest seafood available; they contain the lowest amount of mercury and the highest content of omega-3 fatty acids. This dish is a powerful inflammation fighter and contains plenty of other benefits for your longevity.

   4 servings
STUFFING
1 tablespoon grapeseed oil
1 cup coarse corn grits (cornmeal)
2 tablespoons dried cranberries, soaked in water and chopped
SARDINES
12 medium fresh whole sardines
2 tablespoons olive oil
1 teaspoon Heart Spice Blend, (cinnamon, fennel, clove, star anise, white pepper, parsley, ginger, cayenne, and turmeric)
Salt and freshly ground pepper
Fresh mint leaves, for garnish
PESTO
Small handful (about 1 ounce) fresh basil leaves
Small handful (about 1 ounce) fresh flat-leaf parsley leaves
1 clove garlic, crushed
¼ cup pine nuts, lightly toasted
⅓ cup olive oil
1 lemon, cut into wedges, for garnish

   1. Preheat oven to 400°F.
   2. To make the stuffing, heat the grapeseed oil in a skillet over medium heat. Stir in the grits and cook, stirring, until golden brown. Stir in the cranberries, remove from the heat, and cool to room temperature.
   3. To prepare the sardines, slit each sardine along the belly with a sharp knife and carefully remove the spine; wash and pat the sardines dry. Fill the sardine cavities with the stuffing and transfer them to a baking sheet. Drizzle olive oil over the sardines and sprinkle some herb seasoning over each one. Bake until the fish is cooked through, 10 to 12 minutes. Add the Heart Spice Blend 1 minute before removing from the oven. Remove from the oven and let stand about 5 minutes before serving.
   4. Meanwhile, to make the pesto, put the basil, parsley, garlic, pine nuts, and olive oil into a blender or food processor and puree until smooth.
   5. Transfer the sardines to a serving dish and drizzle the pesto over them. Garnish with lemon wedges.

   With their high levels of omega-3 fatty acids, sardines protect your heart and brain health. They are also high in phosphorus, calcium, and potassium, all of which help support your bone health and regulate blood pressure. Small fish like sardines tend to have lower levels of mercury, so they are a smart choice for your health.

Banana Buckwheat Pancakes

   Pancakes in a longevity cookbook? Absolutely, as long as the main ingredient is buckwheat! Buckwheat makes this Southern recipe quite healthy with its high content of fiber and cholesterol lowering properties. 

   4 servings
¾ cup buckwheat flour
½ cup gluten-free rolled oats
½ cup cornmeal
1 teaspoon baking powder
½ teaspoon baking soda
1 banana
2 tablespoons vinegar
2 cups almond milk
½ cup fresh blueberries
1 tablespoon grapeseed oil
Maple syrup, for serving

   1. In a medium bowl, whisk the flour, oats, cornmeal, baking powder, and baking soda together until combined. In a small bowl, mash the banana with the vinegar until smooth; whisk in the almond milk until well combined. Add the wet ingredients to the flour mixture and stir until just combined; do not overmix. Gently fold in the blueberries.
   2. Heat the oil in a large nonstick skillet or griddle over medium heat. Ladle the batter, about ½ cup per pancake, onto the hot pan. Cook for 2 to 3 minutes, until bubbles appear on the surface and the underside is golden brown. Flip the pancakes and continue cooking until set and golden brown on the bottom, about 2 minutes more. Transfer the pancakes to a plate and cover to keep warm. Continue making pancakes until the batter is used up.
   3. Serve the pancakes warm with maple syrup.

Buckwheat is not really a grain, but actually a fruit seed. A great source of fiber, manganese and magnesium and packed with B vitamins, buckwheat is also a good quality protein, containing the eight essential amino acids, including lysine, which is usually lacking in grains. With their rich contents of magnesium and fiber, whole grains like buckwheat can significantly lower your risk of cardiovascular disease, obesity, insulin resistance and type 2 diabetes.

Millet Pilaf

   Millet is an under appreciated grain in America, but very popular with the centenarians of China. If you have never tried this little yellow grain, you are in for a treat! Millet is nutritionally richer than wheat and has the bonus of being gluten free. This recipe is a popular one among many centenarians, which is not surprising, as it is a nice balance of nutrients and healthy oils with beneficial herbs and spices.
   

  
    4 servings
1¼ cups vegetable stock
1 onion, chopped
1 clove garlic, minced
1 cinnamon stick
2 bay leaves
1 teaspoon ground cardamom
1 cup millet
¾ cup frozen peas, thawed
1 cup frozen fava beans, thawed
½ cup pumpkin seeds
2 tablespoons finely chopped fresh parsley
1 tablespoon finely chopped fresh mint
   1. Heat ¼ cup of the vegetable stock in a large saucepan over medium heat. Add the onion and garlic and sauté for 4 to 5 minutes or until softened. Add the cinnamon stick, bay leaves, and cardamom and cook for a few more minutes. Remove the cinnamon stick and bay leaves and discard. Stir in the millet and remaining vegetable stock and bring to a boil. Reduce the heat to medium low, cover and simmer for 20 minutes. Check occasionally and add water if the pan is dry.
   2. Stir the peas and fava beans into the millet, cover, and cook for another 5 to 7 minutes. Uncover the pan and fluff the millet with a fork. Stir in the pumpkin seeds, parsley and mint and transfer the millet to a serving bowl.
   3. Serve warm or at room temperature.
   Though technically a seed, millet is categorized as a grain from a culinary perspective. A good source of magnesium and fiber, millet can significantly lower the risk of cardiovascular disease, obesity, insulin resistance and type 2 diabetes. Millet contains a phytonutrient called plant lignans, which may help protect against breast cancer and heart disease. All this and gluten free, too!

Halibut Crudo

   Crudo means raw in Italian and in the fishing villages of Italy, thin slices of raw fish are often served with whatever is on hand such as olive oil, lemon and basil. The raw fish is marinated and cooked by the citric acid of lemon juice. It is then seasoned with herbs and spices that make the fish easily digestible not to mention delicious. No wonder it has become wildly popular in hip restaurants throughout the US!

   4 servings
1½ pounds very fresh, sushi-grade skinless, boneless halibut fillet
2 tablespoons freshly squeezed lemon juice
1 tablespoon freshly squeezed ginger juice
1 teaspoon sea salt
¼ cup extra virgin olive oil
3 red radishes, thinly sliced
6 black olives, pitted and chopped
8 fresh basil leaves, chopped
1 small jalapeño pepper, sliced paper thin

   1. Cut the halibut fillet into very thin slices and transfer the slices to a shallow dish. Season the fish with salt and drizzle the lemon, ginger juice and 3 tablespoons of the olive oil over the top. Cover the dish with plastic wrap and let it marinate in the refrigerator for 30 minutes.
   2. Meanwhile, mix the radishes, olives, basil and remaining olive oil together in a small bowl. To serve, divide the radish mixture among 4 salad plates and arrange it on one half of each plate. Arrange one quarter of the halibut slices on the empty side of each plate, drizzle some of the marinade over the fish and garnish each plate with the jalapeno slices.

   While the omega rich halibut is the star of this recipe, basil plays an important supporting role in the flavor and healing benefits. Basil is filled with luteolin, a bioflavonoid that is considered one of the best protective substances of cell DNA from radiation. These potent antioxidants help combat the effects of aging and protect against cancer. Basil is a great herb to grow in a sunny kitchen window during the bright summer months, so you can have easy access to its tasty leaves while cooking.

Lemon Chicken with Artichoke Hearts

   This recipe prominently features artichokes, which are very high in potent antioxidants that support liver and gall bladder function while helping to prevent cancer. This simple and tasty chicken dish is quick to prepare and great for your health.

   4 servings
½ cup rice flour
1 teaspoon salt
¼ teaspoon freshly ground pepper
4 boneless, skinless chicken breasts
¼ cup extra virgin olive oil
2 cups chicken broth
 Juice of 1 lemon
1 (10-ounce) jar marinated artichoke hearts, drained and coarsely chopped
2 tablespoons fresh minced sage leaves
Cooked Brown Rice with Pine Nuts, for serving
Fresh vegetables, for serving

   1. Combine the flour, salt, and pepper in a resealable plastic storage bag. Place 1 chicken breast at a time in the flour mixture, seal the bag and shake to coat, transfer to a plate. Repeat with the remaining chicken.
   2. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning once, until browned and cooked through, about 8 minutes total. Transfer the chicken to a warmed platter and cover to keep warm.
   3. Add the broth and lemon juice to the same skillet; bring to a boil. Boil until the liquid is reduced to about 1 cup. Stir in the chopped artichokes and simmer until very hot.
   4. Transfer the chicken to 4 serving plates and pour the sauce over. Serve with brown rice sprinkled with pine nuts and fresh vegetables.

   Artichoke native of the Mediterranean, the artichoke belongs to the thistle tribe of the sunflower family. The artichoke vegetable that we eat is actually the plants flower bud. Artichoke is considered a potent liver protector due to its content of a flavonoid called silymarin, which has potent antioxidant properties. Nutritionally, the artichoke is a good source of vitamin C, folate and potassium. This diuretic vegetable also helps improve digestion and reduce cholesterol levels.

Energy Smoothie

   This smoothie is fantastic for promoting energy and is packed with nutrition. The base for this high protein, low calorie beverage is antioxidant rich blueberries and potassium rich bananas mixed with almond milk, which not only adds flavor, but also essential fatty acids and calcium. If you opt to use the High Performance Powder and Five Elements Powder which includes 44 potent Chinese herbs, chlorophyll and fiber you will be benefiting from over 50 Chinese herbs in there that are specifically meant to increase vital energy and longevity.

  2 servings
1½ cups almond milk
1 banana
½ cup fresh or frozen blueberries
½ cup plain coconut yogurt
2 tablespoons wildflower honey
2 tablespoons High Performance Powder
2 tablespoons Five Elements Powder
   Put all of the ingredients into a blender and blend until smooth. Divide between two glasses and serve immediately.

   Of all fruits, blueberries have one of the highest levels of antioxidant activity, helping to reduce the risk of certain cancers and bringing anti aging benefits. Blueberries have neuroprotective properties that can delay the onset of age-related memory loss by shielding brain cells from damage by chemicals, plaque or trauma. They have also been shown to lower blood cholesterol and lipid levels. They are high in manganese and vitamin K and have a very low glycemic load, making them an ideal fruit for diabetics. All this and delicious, too!

Grilled Portobello Mushrooms with Goat Feta

   Goats milk or sheeps milk dairy is high in protein and is much easier to digest than cows milk. The portobellos, like all mushrooms, benefit the immune system. The feta cheese flavors combine so well with the portobello that you practically dont have to season this dish.

   4 servings
4 medium portobello mushrooms, washed and patted dry
½ cup olive oil, plus more for garnish
2 tablespoons freshly squeezed lemon juice
2 cloves garlic, crushed
1 tablespoon fresh oregano leaves
1 tablespoon fresh mint leaves
1 red chili, seeded and minced
½ cup crumbled goat’s milk feta cheese
1 handful flat-leaf parsley, chopped, for garnish


   1. Place the mushrooms on a baking sheet. Put the olive oil, lemon juice, garlic, oregano, mint and red chili into a blender or food processor and pulse until it forms a thick sauce. Brush the sauce on both sides of the mushrooms.
   2. Preheat a stovetop grill pan over medium high heat. When it starts to smoke, grill the mushrooms, turning once, until grill marks appear and the mushroom is softened and releasing juice, about 10 minutes.
   3. Transfer the mushrooms to a serving platter, scatter the cheese over the warm mushrooms, drizzle a little oil over each, garnish with parsley and serve immediately.

Black Bass with Coriander

   Originally created for the emperors and empresses of China to support their health and longevity pursuits, this dish was very popular with Emperor Qianlong of the Qing Dynasty who lived to 89 years of age a rarity in the 1700s and among Chinese royals. Secret ingredients make this bass dish a special treat! Coriander and other spices will boost your circulation and lower your cholesterol, as well as make your hair, nails, tendons and ligaments strong and flexible. 

   6 servings
CORIANDER SPICE MIX
½ teaspoon ground coriander
½ teaspoon finely ground black pepper
½ teaspoon ground cloves
½ teaspoon ground cinnamon
½ teaspoon ground fennel seed
½ teaspoon ground star anise
½ teaspoon ground turmeric
1 (3-pound) skin-on black bass fillet, washed and patted dry
2 large banana leaves
2 tablespoons chopped fresh cilantro
3 cloves garlic, chopped
1 tablespoon grated fresh ginger
1 teaspoon salt
1 tablespoon light soy sauce
Cilantro sprigs, for garnish
Orange wedges, for garnish

   1. To make the spice mix, stir all of the spices together in a small bowl.
   2. Put the fish in a shallow dish, rub the spice mix evenly over the flesh and refrigerate for 1 hour.
   3. Preheat the oven to 375°F. Lay a large sheet of parchment paper on a work surface, stack the banana leaves and set them on the paper. Put the bass fillet on the center of the leaves and sprinkle the cilantro, garlic, ginger and salt over the fish. Drizzle the soy sauce over the fish. Wrap the fish tightly in the banana leaves, then wrap the packet tightly in the paper. Transfer to a baking dish and bake for 25 minutes.
   4. Unwrap the fish, discard the paper and set the packet on a serving platter. Open the banana leaves, exposing the fish and garnish with cilantro sprigs and orange wedges. Serve immediately.


   This coriander spice mix packs a punch of flavor and healthy benefits! Coriander seeds have possible antidiabetic, antiinflammatory and holesterol lowering properties and peppercorns promote intestinal health. Cinnamon has been linked to lowered blood sugar, helpful for improving insulin sensitivity and lowering cholesterol. Cloves and star anise improve digestive function, while fennel seeds boost production of gastric juices and soothe the nervous system. Turmeric boasts antiinflammatory, antioxidant and antitumor properties. If you are on medication, speak with your physician to make sure these spices arent interfering with your medicine.

Mango Avocado Salad

   You can count this among one of the great tried and true longevity dishes and summertime favorites! Mango and avocados, very abundant in that part of the world, have many health benefits.
   4 servings
1 large mango, peeled, pitted and diced
1 large avocado, peeled, pitted and diced
1 cup peeled and diced jicama
2 tablespoons chopped, toasted almonds
1 tablespoon dried cranberries
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
   

   Toss the mango, avocado, jicama, almonds and cranberries together in a medium bowl. Drizzle the lemon juice and olive oil over the fruit, toss gently to combine and serve immediately.

Asian Chicken and Chili Soup

   4 servings
6 cups chicken broth
2 red bell peppers, thinly sliced
2 tablespoons tamari soy sauce
1-3 teaspoons Asian hot chili sauce
3 cups poached chicken breast, diced or chicken thighs/legs
1 bunch watercress, large stems trimmed or spinach
2 scallions, thinly sliced

   1. In a 3-quart saucepan, bring broth, bell peppers, tamari and chili sauce to a simmer; cook until peppers are crisp-tender, about 6 minutes.
   2. Add chicken and watercress (or spinach); cook 1 minute. Ladle into bowls and top with scallions.

Moroccan fish tagine with tomatoes olives and preserved lemons

   Fish baked in a clay pot takes beautifully to long, slow simmering in the famous complex Moroccan herb and spice sauce called charmoula. Ingredients that include garlic, cumin, cilantro, hot pepper and preserved lemon permeate the flesh of most any type of fish. Add time to the equation and
you have a dish that is bright, savory and exciting to eat. Serve the fish at table directly from the clay
baking dish.
   Ingredients
2 teaspoons cumin seeds
3 garlic cloves
1 teaspoon coarse salt
1 tablespoon sweet paprika
1½ teaspoons crushed hot red pepper
2 tablespoons coarsely chopped flat-leaf parsley
2 tablespoons chopped fresh cilantro
4 wedges preserved lemon, rinsed, pulp and peel separated
3 tablespoons fruity extra virgin olive oil
1 pound monkfi sh fi llet or thick slabs of halibut
1 large carrot, very thinly sliced
2 celery ribs, stringed and very thinly sliced
1 pound red ripe tomatoes, peeled with a swivel
serrated peeler and sliced into thin rounds
1 small green bell pepper, sliced into very thin rounds
2 dozen Moroccan red (see Note) or picholine
olives, rinsed and pitt ed
2 imported bay leaves
   Fresh cilantro sprigs for garnish.

   1. Early in the day, or a day in advance, toast the cumin seeds by tossing them in a hot, dry conventional skillet over medium heat for about 1 minute. Grind to a powder and set aside. Make the charmoula: In a mortar or blender, combine the garlic, cumin, salt, paprika, parsley, cilantro, the pulp of the preserved lemon and the olive oil. Puree to a smooth sauce.
   2. Rinse the fish and pat dry with paper towels. If using monkfish, cut away the gray membrane and divide the fish into 4 even chunks. Rub half of the charmoula all over the fish and let stand for 1 hour at room temperature or up to 24 hours in the refrigerator. Add ½ cup water to the remaining charmoula, cover and refrigerate separately.
   3. About 1½ hours before serving, preheat the oven to 300°F. Spread 2 tablespoons of the reserved charmoula sauce over the bott om of the tagine. Scatter the carrot and celery on top. Add half of the tomatoes and bell peppers; sprinkle with a little sauce. Lay the fish over the vegetables and cover with the remaining tomatoes and peppers. Spread the remaining charmoula on top. Scatter the diced preserved lemon peel and the bay leaves around the fish. Cover the dish tightly with a sheet of foil and bake for 1 hour.
   4. Pour off the liquid from the dish into a small nonreactive saucepan. Bring it to a boil over moderately high heat and boil until it is thickened and reduced to ½ cup. Pour back over the fish.
   5. Meanwhile, raise the oven temperature to 500°F. Baste the fish with the pan juices and bake, uncovered, in the top third of the oven for 10 minutes or until a nice crust has formed over the vegetables. Transfer the tagine to a wooden surface or folded kitchen towel to prevent cracking. Garnish with cilantro sprigs. Serve warm or hot.

Chicken Stew

   8 servings
2 whole chickens, cut into pieces
2 cups white wine
3 tablespoons raw butter
3 tablespoons coconut oil
2 cups flour
2 teaspoons each sea salt and pepper
3 tablespoons raw butter
4 cups chicken stock
4-5 sprigs thyme, chopped
1 teaspoon lemon zest
1 teaspoon dried black peppercorns, crushed
1 medium cauliflower cut into florets or ½ medium cabbage, sliced
1 pound fresh mushrooms, sliced
2 pounds medium boiling onions
4 tablespoons raw butter
4 tablespoons olive oil
2 tablespoons parsley, finely chopped
   1. Marinate the chicken pieces in wine for 4–12 hours.
   2. Remove chicken from marinade and pat dry with paper towels. Reserve marinade. On a plate, mix flour, salt and pepper. Melt butter and oil in large casserole dish. Cover chicken in flour mixture and brown on both sides in butter and coconut oil over medium heat, just a few at a time, reserving on a plate. Pour out browning fat and melt 3 tablespoons butter in the casserole.
   3. Add 3/4 cup of the flour mixture and cook, stirring constantly, for several minutes, until flour becomes slightly browned. Add wine marinade and chicken stock to casserole, stirring often. Bring to a boil and skim.
   4. Add thyme, peppercorns, lemon zest and chicken pieces to pot, cover and bake at 325°F for about 2 hours. Add the cauliflower or cabbage to the casserole about 40 minutes before serving.
   5. Meanwhile, sauté the sliced mushrooms in 2 tablespoons olive oil and butter. Peel the onions and sauté them gently in butter and olive oil for about 20 minutes. Directly before serving, add mushrooms and onions to the casserole and stir in chopped parsley.

Chicken Soup with Yellow Lentils

   4 servings
1 whole chicken, cut up (marinate overnight in lemon juice if you have time)
2 tablespoons olive oil
1 medium onion, chopped
1 can crushed tomatoes
3 tablespoons apple cider vinegar
1 tablespoon balsamic vinegar
½ cup yellow lentils, soaked overnight
4 cups chicken stock
½ head medium cabbage, chopped or ½ lb spinach
4 cloves garlic, minced
   1. Heat a large pot over medium heat and add olive oil. Place chicken in pot and brown each side for 5 minutes. Remove and set aside.
   2. Place onions in the pot and sauté for 4-5 minutes. Add the tomatoes and sauté for another 5-10 minutes. Add both vinegars, lentils, stock and chicken. Simmer for 1 hour on low heat.
   3. Remove chicken and take off skin and bones. Then return the chicken to the pot.
   4. Add the cabbage and cook for 15 minutes. Add the garlic and spinach (if using). Cook for another 10 minutes.
   5. Serve over brown rice or alone with some parmesan cheese sprinkled on top.

Bass with Avocado Sauce

   4 servings
1 small ripe avocado, coarsely chopped
1/4 cup heavy cream
1 tablespoon lime juice
1 clove garlic, minced
1 dash hot sauce
2 tablespoons lemon juice
1 tablespoon light soy sauce
1 teaspoon lemon rind, grated
1 teaspoon Dijon mustard
16 ounces bass fillets
1/3 cup pork rinds, crushed
Vegetable cooking spray
   Combine the first 5 ingredients in a blender; cover and process until smooth. Set mixture aside. Combine lemon juice and next 3 ingredients in a shallow dish; dip fillets in lemon juice mixture and dredge in bread crumbs. Place on a baking sheet coated with cooking spray. Bake at 450 degrees F for 7 minutes; turn fillets over and bake an additional 7 minutes or until fish flakes easily when tested with a fork. Transfer fillets to a serving platter, and top with avocado sauce.
   Alternate Fish: jumbo cod, orange roughy, grouper.

Moussaka

   5 servings
2 eggplants, sliced
2 tablespoons butter
1 pound ground lamb (grass-fed) (PT), or ground chicken (CT)
1 large onion, chopped
1 jalapeno pepper, chopped
1 tablespoon tomato paste
1 teaspoon cumin
½ teaspoon cinnamon
2 tablespoons chopped parsley
¼ cup red wine
¼ cup water
1 egg, beaten
¼ cup Gruyere cheese, grated
¼ cup bread crumbs from spelt or other wheat-free bread
3 tablespoons butter
3 tablespoons flour
1½ cups warm milk
2 egg yolks
   1. Slice eggplant into ½ inch slices; salt, cover and set aside. Melt butter and sauté the lamb until browned. Add onion, jalapeno, tomato paste, cumin, cinnamon, parsley, wine and water.
   2. Simmer until liquid is absorbed. Stir in egg, cheese, and half the bread crumbs. Preheat oven to 350°F.
   3. To prepare sauce, melt 3 tablespoons butter on low heat. Add flour, stir, and remove from heat. Stir in milk - return to heat. Cook sauce till thick, add salt, and pepper. Combine egg yolks with a little of the sauce and then stir into the rest of the sauce mixture. Cook for 2 minutes on low heat.
   4. Brown eggplant slices on both sides in hot oil. Grease casserole dish. Sprinkle bottom with remaining bread crumbs, cover with layer of eggplant, then a layer of meat. Keep going until all is used. Finish with eggplant and cover with sauce, sprinkle with grated cheese and bake for 1 hour at 350°F.

Cabbage Crunch

   6 servings
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.

Mango Avocado Salad

   SERVES 4
1 large mango, peeled, pitted, and diced
1 large avocado, peeled, pitted, and diced
1 cup peeled and diced jicama
2 tablespoons chopped, toasted almonds
1 tablespoon dried cranberries
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
  
   Toss the mango, avocado, jicama, almonds, and cranberries together in a medium bowl. Drizzle the lemon juice and olive oil over the fruit, toss gently to combine and serve immediately.

  
   Originally from Asia, mangoes were brought to South America in the fifteenth century. According to traditional Chinese medicine, the mango regenerates the bodys fluids, stops coughs and strengthens digestion. Indeed, they are especially rich in digestive enzymes and help detoxify the body. Mangoes also help strengthen the metabolisms function, which encourages weight loss and benefits cardiovascular health, helping to prevent high cholesterol, high blood pressure and insulin resistance. Mangoes have been found to have incredible anti-inflammatory properties, hormone-regulating vitamin E, blood-building iron and bone-strengthening minerals.

Cream of Asparagus soup with Morels

   4 Servings
8 Thin green asparagus spears
6 Fat green asparagus spears, about 10 cm (4 in) long
1 Shallot, medium-sized
100 g Fresh morels (3 1/2 oz) or 15 g (1/2 oz) dried ones
100 g Unsalted butter (3 1/2 oz)
200 ml Double cream (scant 1/2 pint, Salt, Pepper, Cayenne
   Preparation
   Clean the asparagus spears and cook the thin ones for about 5 minutes and the fat ones for about 10 minutes in boiling salted water. Drain both kinds and reserve the water in which they cooked. Cut off the tips of the eight thin spears and set them aside for the garnish.
   Peel and chop the shallot finely. Wash the morels CAREFULLY and cut them into quarters (if you are using dried ones, soak them in water for at least half an hour before this step).
   Heat half the butter in a saucepan. Add two-thirds of the chopped shallot and colour in the butter. Add the six fat asparagus spears and 200 ml (a scant 1/2 pint) of their reserved cooking water. Bring to the boil.
   Add the cream and reduce it by boiling fast for 2 minutes. Liquidise the soup with 30g (1 oz) of the remaining butter. Wash out the saucepan. Strain the liquidized soup through a fine sieve. Season with salt, pepper and cayenne, and return it to the cleaned saucepan. Set it aside.
   Finishing
Reheat the thin asparagus tips by warming them through in a little of their cooking liquid. Reheat the asparagus soup. Put the morels, the rest of the chopped shallot and the remaining 20 g (3/4 oz) butter into a small saucepan. Season with a little salt and cook gently. The morels will excludea little liquid. Leave them to cook until they have given off all their liquid, at which stage they will be done. Take them off the heat.
   Serving
Put a ladleful of the soup into each soup-plate. Garnish the centre of each one with a share of morels and two asparagus tips.

Smoked Red Bell Pepper Soup

   Hickory chips, soaked in water 30 minutes and drained
8 medium red bell peppers (about 3 pounds)
6 cups (or more) chicken stock
1 1/2 pounds whole chicken breasts with ribs
2 tablespoons butter
2 celery stalks, diced
1 medium onion, diced
4 thyme sprigs
1 bay leaf
2 cups whipping cream (or milk) salt and freshly ground pepper
   Prepare covered barbecue grill with medium-low fire on one side of grill. Sprinkle hickory chips over coals. Place disposable aluminum pan under grill rack on side away from fire. Grease grill rack and arrange peppers on rack over pan. Cover and smoke peppers until cooked through, turning every 15 minute and adding more chips as necessary, about 1 1/2 hours. Peel, core and dice peppers.
   Bring 6 cups stock to boil in medium saucepan. Reduce heat so liquid is barely shaking. Add chicken breasts and simmer until firm to the touch, about 12 minutes. Drain, reserving stock. Skin and bone chicken, then dice. Refrigerate.
   Melt butter in heavy large saucepan over medium-low heat. Add celery and onion and cook until tender, stirring occasionally, about 10 minutes. Add peppers and stir 3 minutes. Add reserved stock, thyme and bay leaf and simmer, stirring occasionally, until reduced to 4 cups, about 1 hour.
   Add cream to soup and simmer until reduced to 4 1/2 cups, about 40 minutes. Remove thyme and bay leaf. Puree soup in blender. Strain through sieve into medium saucepan. Season with salt and pepper. Rewarm over low heat, adding more stock if thinner consistency is desired. Add diced chicken and heat through. Serve immediately.

Pumpkin Soup

   Ingredients
1/4 c. butter
1/4 c. minced shallots
1/2 c.onions
3 c. chicken stock
2 c. cooked pumpkin puree
1 t. paprika
1/2 t sugar
1/8 t. crushed dried chilies salt and pepper to taste
1 c. cream
   Saute shallots and onions in butter until golden.
Add stock everything else but the cream and simmer 15 minutes. Cool slightly and puree in batches in blender.
Return to saucepan add cream taste and adjust salt and pepper. Simmer 5 min. but do not boil.
Serve with a dollop of whipped cream and sprinkle with paprika.

Swordfish with Red Potatoes

   Makes 2 servings
2 T + 11/2 T lemon juice
1 t + 1 t olive oil
1 t herbal salt substitute
4 bay leaves
2 swordfish steaks, 3/4 to 1" thick
2 red potatoes, partially cooked and halved
1 t snipped fresh parsley
   In a shallow baking dish, combine 2 tablespoons of the lemon juice, 1 teaspoon of the oil, the herbal seasoning, and the bay leaves. Add the fish and turn to coat both sides. Cover with plastic wrap and refrigerate, turning occasionally, for 2 to 4 hours.
   Coat the grill rack with cooking spray. Grill the fish and potato halves over medium heat, brushing with the marinade, for 5 to 7 minutes on each side or until the fish is cooked through and the potatoes are tender.
   In a cup, combine the remaining 1 1/2 tablespoons of lemon juice, the remaining 1 teaspoon of oil and the parsley. Drizzle the seasoned juice over the fish and potatoes before serving.

Tuna Steaks with Chive and Dill Sauce

   Makes 4 servings
2/3 c fat-free chicken broth
1 T finely minced fresh chives
1 T finely minced fresh dill
or 1 t dried
1 t coarse-grain mustard
1 T olive oil
4 tuna steaks, 5 oz. each
   In a large nonstick skillet, combine the broth, chives, dill and mustard. Bring to a boil over high heat, whisking frequently. Continue to boil and whisk for about 3 minutes or until the sauce has been reduced to half its volume. Transfer the skillet to the side of the grill rack to keep the sauce warm.
   Rub the oil over the surface of each steak. Then grill about 5 1/2" from medium heat for 4 to 5 minutes per side or until the fish is opaque throughout (test with a sharp knife).
   Remove from the grill, then drizzle the sauce over the tuna.

Lemon Scallops with Parsley

   Servings
1 tablespoon coconut oil
2 pounds sea scallops (PT), or a CT fish suitable for (CT), cut in pieces
3/4 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1 tablespoon butter
1 teaspoon minced garlic
1/4 cup finely minced yellow onion
1/3 cup dry white wine
2 tablespoons fresh lemon juice
1 tablespoon chopped flat-leaf parsley
   1. In a large skillet, heat oil over medium high heat. Add scallops and sprinkle with salt and pepper. Saute 2 minutes per side. Remove from pan and set aside.
   2. In the same pan, melt butter. Add the garlic and the shallots and saute for about 1 minute. Add wine and cook for 2 minutes more. Return the scallops to the pan and toss to coat. Remove from heat and add the lemon juice and parsley.

PT: Serve over steamed spinach. CT: Serve over steamed chard.

Chocolate Cake

   8 servings
1 ½ cups spelt flour
½ teaspoon xanthan gum (can be purchased at health food store)
½ cup unsweetened cocoa powder
¼ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
⅔ cup ground almonds (soaked overnight, dehydrated)
¾ cup butter
1 cup sugar
2 eggs, beaten
1 ½ teaspoons vanilla extract
1 cup chocolate milk
   1. Preheat oven to 350°F.
   2. Prepare two 8-inch round cake pans and grease.
   3. Sift flour, xanthan gum, cocoa, baking powder, baking soda, and salt in medium bowl.
   4. Mix in the ground nuts. Set aside.
   5. Using a food processor blend the butter and add the sugar. Add eggs and vanilla. Then add the milk and flour mixture. Blend well, but not too much.
   6. Pour batter into prepared cake pans and bake for 25–30 minutes. Test for doneness with a toothpick, if it comes out clean its done.
   7. Let stand for 10 minutes before turning out onto wire rack. Can be frosted or served plain.

Zucchini and Tomato Casserole

   Ingredients
2 Medium Zucchini squash
2 Medium Tomatoes (diced)
1/2 Purple onion
3 Cloves garlic
1/2 Bell pepper
1 tbsp. Virgin olive oil
1 Sprig fresh basil and oregano
1 oz. Jack Cheese
1 oz. Mozzarella cheese
   A very easy meal to prepare and quite nutritious.
   1. Dice up the onion, garlic, and bell pepper. Sauté in virgin olive oil at a low heat.
   2. Add zucchini and tomatoes along with fresh basil and oregano, place in a casserole dish.
   3. Grate cheese and add on top of the vegetable mixture.
   4. Bake at a medium low oven (300 degrees) for an hour.

Vegetable Quiche Crustless

   Ingredients
1 yellow onion
2 cloves garlic
1/2 lb. mushrooms
2 tomatoes
2 zucchini squash
1 medium carrot
4 oz. low-fat hoop or farmers cheese
5 fertile eggs
1/2 c. non-fat milk
   1. Dice onion, garlic, and mushrooms; grate zucchini, carrots and cheese.
   2. Mix all ingredients and place into a slightly buttered 6" x 9" casserole.
   3. Beat egg and milk adding 1 tsp. dry mustard powder and 1/2 marjoram powder.
   4. Pour over casserole and bake in a pan of water at 375 degrees F. in a pre-heated oven. When done an inserted knife will come out clean.
   5. Allow to cool for 15 minutes. This is also an excellent cold dish.

Vegetable Chili Con Carne

   Chili Base
2 Large onion finely chopped
8 Large cloves garlic, minced
4 Teaspoons olive or canola oil
2 Pounds very lean ground beef (may use game meat,
Moose, Buffalo, Caribou, Elk, Venison, etc.)
2 28 ounce can tomato in puree
2 1/2 cups cooked kidney beans
2 Jalapeno peppers finely chopped or 2 cups of canned
greened chili peppers (diced)
2 Cups sliced carrots
2 Cups diced celery
2 Cups corn kernels (fresh or frozen)
   Seasoning
4 Tablespoons brown sugar
4 Tablespoons mild chili powder
1 Tablespoon ground cumin
1 Tablespoon of oregano leaves, crumbled
1 Teaspoon ground coriander
1/4 Teaspoon ground cloves
1/4 Teaspoon ground allspice
   1. In a large skillet or Dutch oven saute the onion and garlic in the oil until the vegetable are soften    2. Add the meat browning and stirring it, to break up the pieces. Drain off any fat that accumulates in the pan.
   3. Add the tomatoes, and all the seasoning. Heat the mixture until it is bubbling, reduce the heat, cover the pan and simmer for 30 minutes.
  4. Add the kidney beans, jalapeno pepper, green peppers, carrots, and celery. Simmer the chili covered about 20 minutes longer or until the carrots are soften. Add the corn kernel after 10 minutes.

Vegie Burgers

   Ingredients
1 c. Mung bean sprouts (finely cut)
3/4 c. Wheat germ
1/2 Grated jack cheese
1/4 c. Minced parsley
1 Egg
1 oz. Almonds (finely ground)
1 oz. Sunflower seeds (finely ground)
1 tsp. Oregano leaves
1/4 tsp. Vegetable herbs or kelp powder
5 Cloves garlic
1/2 c. Yogurt
5 Sprouted grain hamburger buns
   1. Dice up sprouts and mix with all the ingredients. Refrigerate for 4-6 hours so that the flavors will blend.
   2. Make into patties and pan fry, without any oil, in a Teflon or seasoned non-stick pan. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown.
   3. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. Use one tablespoon for each bun.
   As good tasting as any greasy hamburger, and so much better for and to your body. Makes 5 vegetable burger patties.

Tortilla and Squash Casserole

   Ingredients
1 doz. Corn tortillas
2 Yellow onions
4 Cloves garlic
2 Zucchini squash
1 Crook neck squash
1 tbsp. Virgin Olive oil
8 oz. Grated Jack cheese
16 oz. Red Chile sauce
   1. Cut old corn tortillas into 2" pieces.
   2. Dice onions, garlic and squash. Sauté with the tortillas.
   3. Grate cheese.
   4. Layer the tortilla mixture, sauce, and cheese in alternating layers. Cover the top with remaining cheese.
   5. Bake in 325 degree F. oven for 45 minutes.
   6. Allow to cool for 10 minutes.
   This dish is a popular Mexican peasant’s dish and is usually made with goat cheese. Makes 8 servings.

Tamale Pie

   Ingredients
I. 2 c. Cooked pinto beans
2 c. Cooked kidney beans
3 tbsp. Tomato paste
2 tbsp. Chile powder
II. 1 tbsp. Virgin olive oil
1/2 c. Onion (chopped)
3 Cloves garlic
1/2 Green pepper (diced)
1/4 c. Cilantro or parsley
1/4 c. Olives (sliced)
1/2 c. Fresh corn
1 lg. Stalk celery
III. 1 1/2 c. Corn meal
2 1/2 c. spring water
1/2 tsp. Chile powder
1 tsp. Light salt
   1. Combine dry beans and cook in spring water until tender. This will make approximately 4 cups of cooked beans.
   2. Saute group II and add to group I. Simmer slowly for 30 minutes.
   3. Stir group III and cook in a heavy skillet. Bring to a boil, stirring constantly and remove from the heat.
   4. Pour bean mixture into a deep baking dish (8x9); spread batter by spoonful on top of beans. Bake in a pre-heated oven at 350 degrees F. for 40 minutes.
   This can also be made with lean ground beef or lean ground pork.

Cheddar Cheese Soup

   Ingredients
3 cups milk
1 cup chicken broth
6 slices bacon, diced
1/4 cup finely diced red onion
1/4 cup finely diced celery
1/4 cup chopped scallion
3 Tablespoons all-purpose flour
2 cups shredded Canadian white cheddar cheese
1/2 teaspoon Tabasco sauce, or to taste
1/2 teaspoon Worcestershire sauce
12 teaspoon salt, or to taste
1/8 teaspoon freshly ground pepper, or to taste
   Snipped fresh chives or minced scallions for garnish.
   In a 2-quart saucepan, heat the milk and the chicken broth over medium-low heat. Meanwhile, in a 4 or 5 quart Dutch oven, cook the bacon, stirring, over medium heat for about 5 minutes, or until lightly browned. Add the red onion, celery, and scallion and cook, stirring, until the onion has softened, about 5 minutes. Add the flour and cook, stirring constantly, for 3 minutes. Remove the Dutch oven from the heat, add the heated milk mixture, and whisk until well blended. Return to the heat and cook, whisking constantly, until the mixture comes to a boil. Boil for 1 minute, or until thickened. Remove the Dutch oven from the heat and stir in the cheese, Tabasco sauce, salt, and pepper until the cheese is melted and the soup is smooth. Serve the soup hot, garnished with chives.

Stuffed Baked Potatoes with Vegetables and Cheese

   Ingredients
2 Medium Russet baking potatoes
1/2 Bunch fresh broccoli
1 Carrot
1 Zucchini squash
4 oz. Mushrooms
1/4 Red onion
2 lg. Cloves garlic
2 oz. Sharp cheddar cheese
   Spices and herbal salt to taste
This is a very simple and complete meal to prepare, is economical and full of nutrients.
1. Bake two Russet potatoes until you can squeeze the potato and it feels done.
2. Slice the potato in half (lengthwise) and scoop out the potato, leaving the skin intact.
3. Cook Broccoli and vegetables in 3 ounces of water until very tender.
4. Chop vegetables very fine and add to potatoes with remaining liquid.
5. Grate 2 ounces of low-fat cheese and mix into the potato mixture.
6. Stuff back into the potato skins and bake in 350 degree F. oven for 15-20 minutes or until the top starts to brown.
  Makes 4 large servings.

Stringbean and Mushroom Quiche

    Ingredients
   Filling
1/2 lb. Mushrooms
1/2 lb. String beans
3/4 c. Swiss cheese (grated)
2 oz. Almonds (slivered)
   Custard
1 c. Milk
1 Fertile egg + 2 yolks
   Crust
1 c. Milk
1 Cup Pastry Flour
1/4 cup Butter
Mix until you have a pie like crust
1. Cut fresh String Beans into one inch pieces, slice mushrooms and steam together with almonds for 4 minutes.
2. Mix custard of milk and eggs and add a pinch of light salt, cayenne, and nutmeg. Mix with vegetables and set aside.
3. If making crust less pour above ingredients into a baking dish and sprinkle with the cheese. Bake at 325 degrees F. for 35-40 minutes or until set.
4. Roll pie crust on a 9" pie pan and add filling. Bake at 375 degrees F. for 35-40 minutes, or until firm.

Salsa Mexican Kitchen Sauce

   Ingredients
4 Tomatoes
4 lg. Green chilies
1/2 Small Bell Pepper
4 Small green/yellow chilies
4 Cloves garlic (minced)
1/2 Bunch green onions
4 Sprigs cilantro
  This very basic salsa is made throughout Mexico as standard fare for all preparation of food. The common name is “salsa de la cocina” (kitchen sauce). What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A.
   1. Simply dice all ingredients and place in a bowl and allow to age for several hours. In Mexico it is accustomed to add some flat beer. It gives it a nice taste and helps preserve it. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. It keeps nicely for about 10 days. If you are going to keep it around longer add 1 tablespoon of virgin olive oil.

Tarragon Chicken with Cream

   4 servings
4 chicken whole legs or breasts
2 tablespoons coconut oil
Salt and pepper to taste
½ cup onions, chopped
½ cup dry white wine (optional), or water
1 ¼ cups chicken stock
1 tablespoon Dijon mustard
¼ cup raw, organic cream
3 tablespoons crème fraiche
1 tablespoon fresh tarragon, minced
   1. Heat the coconut oil in pan over medium high setting. Season the chicken with salt and pepper. When pan is hot, place chicken in pan. Let the chicken cook for 3 minutes on each side until chicken is brown and crusty. Remove from pan, cover, and set aside.
   2. Remove all but 1 teaspoon of fat from pan. Reduce heat to medium low. Add onions and cook for 2 minutes, add the wine or water and reduce until almost dry, about 3 minutes.
   3. Add the stock, mustard, cream and half the tarragon and mix well. Add chicken to the sauce, cover and cook until chicken is cooked through, about 15–20 minutes.
   4. When done, remove chicken and stir in creme fraiche. Put the chicken on a plate and pour sauce over top. Sprinkle with remaining tarragon.

Sweet and Spicy Chicken

   4 servings
2 pounds organic skinless, boneless chicken breasts or thighs
2 tablespoons olive oil
2 tablespoons raw butter
1 teaspoon chili powder
1 clove garlic, minced
⅓ cup orange juice
2 tablespoons lime juice
¼ cup white wine
Toasted sesame seeds
   1. In a medium saucepan, over medium heat, melt the butter and oil.
   2. Sprinkle the chicken with chili powder on both sides and add to pan.
   3. Cook the chicken for 1 minute on each side.
   4. Reduce the heat to medium, add the garlic, and stir for 1 minute.
   5. Add the orange juice, lime juice, and wine to chicken.
   6. Cook another 2–3 minutes, evenly on each side.
   7. Remove from pan and sprinkle with toasted sesame seeds.

American Flag Cake

   Boiled Icing
1 cup white sugar
1/3 cup water
1 tablespoon light corn syrup
1/8 teaspoon salt
2 egg whites
1 teaspoon vanilla extract
3 tablespoons confectioners sugar
   Combine sugar, water, corn syrup, and salt in a saucepan, stir until well blended. Boil slowly without stirring until mixture will spin a long thread when a little is dropped from a spoon (hold the spoon high above saucepan), or reaches 238F - 242F. In a large bowl, beat egg whites with a mixer until they are stiff, but still moist. Pour hot syrup slowly over egg whites while beating. Continue until mixture is very fluffy, and will hold its shape. Add vanilla, and beat until blended. If icing does not seem stiff enough, beat in 2 or 3 tablespoons confectioners sugar 1 tablespoon at a time until stiff enough to hold its shape. De-stem the strawberries and cut in half. Spread boiled icing on cake. In the top left hand corner of the iced cake, make a four inch tall by five inch wide rectangle with the blueberries. Lightly press the berries into the icing. Fill in the rectangle with remaining blueberries in rows. The white space in between will resemble stars. Place strawberries cut side down in rows going across horizontally. The bottom stripe is red, so start with that row. Be sure to press the berries lightly into the frosting.

Braised Beef Moroccan Style

   6 servings
3 tablespoons coconut oil
2½ pounds chuck roast, or ostrich/chicken breast cut into ¾ inch cubes
2 cups chopped shallots
4 cloves garlic, chopped
½ tablespoon ground coriander
1 tablespoon paprika
1 teaspoon ground cumin
½ teaspoon turmeric
½ teaspoon cayenne pepper
1 cup red wine
½ cup sherry
2 cups beef broth
1 can diced tomatoes in juice
1½ cups golden raisins
Salt and pepper, to taste
   1. Heat a large pot, add 2 tablespoons coconut oil. Sprinkle meat with salt and pepper. Add meat to pot, saute until no longer pink, about 5 minutes. Transfer meat to bowl.
2. Heat 1 tablespoon oil in same pot. Add shallots and saute till brown, about 8 minutes.
3. Stir in garlic and next 5 ingredients.
4. Add wine and sherry, boil until reduced to glaze, stirring occasionally, 8-10 minutes.
5. Add broth, tomatoes with juice, and raisins. Stir to blend. Add beef and juices, heat to simmer.
6. Reduce heat to medium low. Simmer uncovered, stirring occasionally, until sauce is thick and beef tender, about 1 hour and 15 minutes.
7. Season with salt and pepper.

Shrimp Curry

   Ingredients
1 lb. shrimps, peeled and deveined
1 onion, pureed
1 tsp. ginger paste
1 tsp. garlic paste
1 tomato, pureed
1 tsp. turmeric powder
1 tsp. chilli powder
1 tsp. cumin powder
1 ts
1 tsp. salt or to taste
1 tsp. lemon juice
Cilantro/coriander leaves
1 tbsp. oil
   Method
  Heat oil in a non-stick frying pan and fry the onion, tomato, ginger and garlic, together with cumin and coriander powders and cilantro/coriander leaves for five minutes on medium low heat. Add shrimp, turmeric and chilli powders and salt together with half a cup of lukewarm water and cook on medium low heat for twenty five minutes. Keep the pan covered with a lid. Stir well to let the shrimps blend with the spices. Season with lemon juice, garnish with cilantro/coriander before serving.
   Using pre-cooked, peeled and deveined shrimp available in the grocery store to reduce preparation time.

Caldeirada de Peixe

   Ingredients
1/2 pound fish or shellfish, any kind
1/2 teaspoons salt
4 tablespoons olive oil
2 onions, chopped
8 tomatoes, peeled & chopped
1 green pepper, seeded & chopped
4 large cloves garlic, crushed
1 pinch nutmeg
1/2 teaspoon ground allspice
3 teaspoons piri−piri sauce (recipe follows)
1 small glass dry white wine
1/2 ounce cilantro, chopped
4 slices of bread with the crusts cut off
   Clean the fish and cut into fairly small pieces, removing as many bones as possible. Sprinkle the salt over the fish and leave while you make the following sauce. Heat 2-3 Tbsp of the oil in a saucepan and stir in the onions, tomatoes and pepper. Cook gently until they start to soften, then put in the garlic, nutmeg, allspice and piri-piri sauce. Add the wine and a little water. Cook for about 5 minutes, stirring frequently, then remove from the heat. Lightly oil the bottom of a shallow, ovenproof dish (preferably earthenware). Put in a layer of fish followed by a layer of sauce and sprinkle with coriander. Continue with these layers until the ingredients are used up. Cover the top of with the bread and sprinkle well with the remaining oil or dot with a little butter. Cook in a pre-heated oven at 350F for about 30 minutes or until the fish is tender. Serve with boiled or sliced and fried potatoes, bread and a slad to make a substantial main meal. If you cannot obtain coriander leaves, you can use fresh parsley instead, but this will alter the flavor of the dish.
   Piri−Piri Sauce
1 1/4 cups olive oil
8 chilli peppers with tops removed
1 small piece lemon rind
   Pour the oil into a small, screw-top jar and add the chilli peppers, bay leaf and lemon rind. Screw on the top and shake. Leave to stand in a warm place for at least 24 hours before use. It will keep at room temperature indefinitely.

Chicken Stew

   8 servings
2 whole chickens, cut into pieces
2 cups white wine
3 tablespoons raw butter
3 tablespoons coconut oil
2 cups flour
2 teaspoons each sea salt and pepper
3 tablespoons raw butter
4 cups chicken stock
4-5 sprigs thyme, chopped
1 teaspoon lemon zest
1 teaspoon dried black peppercorns, crushed
1 medium cauliflower cut into florets, or  ½ medium
cabbage, sliced
1 pound fresh mushrooms, sliced
2 pounds medium boiling onions
4 tablespoons raw butter
4 tablespoons olive oil
2 tablespoons parsley, finely chopped
   1. Marinate the chicken pieces in wine for 4–12 hours.
   2. Remove chicken from marinade and pat dry with paper towels. Reserve marinade. On a plate, mix flour, salt, and pepper. Melt butter and oil in large casserole dish. Cover chicken in flour mixture and brown on both sides in butter and coconut oil over medium heat, just a few at a time, reserving on a plate. Pour out browning fat and melt 3 tablespoons butter in the casserole.
   3. Add 3/4 cup of the flour mixture and cook, stirring constantly, for several minutes, until flour becomes slightly browned. Add wine marinade and chicken stock to casserole, stirring often. Bring to a boil and skim.
   4. Add thyme, peppercorns, lemon zest and chicken pieces to pot, cover and bake at 325°F for about 2 hours. Add the cauliflower or cabbage to the casserole about 40 minutes before serving.
   5. Meanwhile, sauté the sliced mushrooms in 2 tablespoons olive oil and butter. Peel the onions and saute them gently in butter and olive oil for about 20 minutes. Directly before serving, add mushrooms and onions to the casserole and stir in chopped parsley.

Beef Bourguignon

   Ingredients for this beef stew recipe
3 pounds of round steak, cut into 1 inch "cubes" and floured
3 tablespoons of olive oil
3 tablespoons of butter
1/2 pound bacon, diced and blanched
15 pearl onions
2 large carrots, chopped
3 stalks celery, chopped
2 cloves garlic, finely minced
1 small can tomato paste
One 10 ounce can beef bouillon
1 bottle of burgundy wine (save some for cooking, please)
3 tablespoons parsley, chopped
2 pounds peeled, cooked potatoes
1 pound whole white mushrooms
1 bay leaf
1 pinch of thyme or a whole branch
Salt and pepper to taste
   Instructions
In a skillet, brown the meat in combination with olive oil and butter
Set aside meat
In another skillet, cook two of the pearl onions that have been finely chopped with the carrots, celery and garlic
Remove from heat and add 1 tablespoon of the tomato paste and 3 tablespoons of flour, put back on heat and stir mixture until brown
Add 1/2 bottle of burgundy and the can of bouillon slowly while cooking and stirring
Strain the vegetables out of the sauce and discard
Bring to a boil and pour over meat
Now add parsley, bay leaf, pinch of thyme, salt and pepper
Bake covered in 350 degree F oven for 2 1/2-3 hours
While meat is baking, peel potatoes and cook
Fry blanched bacon and add remaining whole pearl onions and a little more wine and cook to thicken sauce
Add to casserole
Wipe mushrooms clean with paper towel and saute in butter until they quit giving off moisture
Add potatoes and mushrooms to meat and serve
Option for this beef stew recipe: Omit potatoes and serve over pasta of your choice.
Preparation time: 3 1/2 hours because of slow cooking process. Recipe serves 8.

Clam and Tomato Stew

   4 servings
¼ cup extra virgin olive oil
1 medium red onion, cut into 1/2-inch dice
1 ½ cups tomato sauce (recipe follows)
½ cup dry white wine
24 littleneck clams, scrubbed and chipped (instructions fol-
low)
   Tomato Sauce:
¼ cup extra virgin olive oil
1 medium onion, cut into 1/4-inch dice
4 cloves of garlic, minced
3 tablespoons chopped fresh thyme
2 28-ounce cans whole tomatoes
   Salt to taste
   Chipping clams:
It is no fun biting into a clam and chewing on sand. Chipping clams gets them to expel sand that is in their shell. Place the live clams in a large bowl and cover with water. Add 2 tablespoons of cornmeal and let stand for 1 hour. Every 15 minutes gently shake the bowl. The clams think they are being fed and end up purging any sand that was in their shell. Carefully lift the clams out of the water so the sand stays at the bottom of the bowl.
   1. To prepare the tomato sauce: In a 3-quart saucepan, heat the olive oil over medium heat. Add onion and garlic. Cook until softened and light brown, about 8 minutes.
   2. Add thyme and tomatoes with their juice and bring to a boil, stirring often.
   3. Lower the heat and simmer until thickened a bit, about 30 minutes. Season with salt, to taste. Keep warm until ready to add the rest of the dish.
   4. In a large heavy-bottomed pan, heat the olive oil over medium high heat until it is glistening.
   5. Add the onion and cook until softened, about 5 minutes.
   6. Add tomato sauce, white wine, clams and cover. Cook until clams are open, about 8 minutes.
   7. Divide clams and broth among 4 bowls and serve immediately.

Sweetbreads in Cream and Wine Sauce

   4 servings
1 pound sweetbreads (organ meats)
2 quarts water
2 tablespoons salt
2 tablespoons fresh lemon juice
2 tablespoons butter
2 tablespoons arrowroot
1 ¼ cup milk
½ teaspoon sea salt
Freshly ground pepper, to taste
¼ cup dry white wine
¼ cup chopped flat-leaf parsley
   1. Rinse the sweetbreads and place in a medium saucepan. Cover with about 2 quarts of water; add 2 tablespoons salt and 2 tablespoons lemon juice. Bring to a boil, and cook for 25 minutes. Drain liquid and set meat aside to cool. Once cool enough to handle, pull the outer membranes from the meat.
   2. In a medium saucepan over medium low melt the butter. Add arrowroot and whisk in until combined into a paste-like consistency. Add milk and stir constantly until mixture is thick and bubbly. Add salt and pepper and cook gently 2 minutes.
   3. Add sweetbreads and cook until reheated, about 5 to 10 minutes. Add wine, stir and serve. Garnish each serving with 1 tablespoon of parsley.

Americanas Viagens

Asparagus and Cauliflower Soup

   4 servings
1 tablespoon olive oil
1 tablespoon coconut oil
2 small onions, thinly sliced
1 garlic clove, pressed
4 cups asparagus, cut into 1” pieces
4 cups chicken stock
¼ cup organic unsweetened coconut milk
2 tablespoons butter
1 head cauliflower, steamed
   Salt and pepper to taste
1. In a medium saucepan, over medium heat, heat olive and coconut oil.
2. Add onion, garlic, and asparagus until soft.
3. Add chicken stock and bring to a boil. Lower heat and simmer for additional 15–20 minutes.
4. Add coconut milk and butter. Boil for 2 minutes and remove from heat.
5. In a food processor, puree the entire mix. Add half of the steamed cauliflower and puree again.
6. Return to pot, warming and stirring the mix. Return to processor again, adding a ¼ of the remaining steamed cauliflower and puree.
7. Return the puree to the pot, adding the remaining ¼ of the cauliflower as is. Over low heat, stir the soup until warm and serve.