Wild Rice and Grouper Soup

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Serves 2-3

You will need:

1/2 lb wild-caught grouper cheeks

1/4 cup uncooked wild rice

1 medium onion, diced

1 large tomato, diced

2 medium white potatoes, diced

1 tbsp chili powder

1/2 tbsp ginger powder

3 cloves garlic, minced

1 tsp garlic powder

3/4 tbsp turmeric powder

1 tbsp tamarind paste

1-2 tbsp coconut palm sugar

2 tbsp chopped chives

3/4 tbsp chopped cilantro

coconut oil

Sea salt and fresh ground pepper

1.  Cook rice, set aside.

2.  Meanwhile, in a large sauce pan/pot, heat 1 tbsp oil and cook onion for a few minutes, then add 6-8 cups of filtered water and bring to a mild boil.

3.  Add potatoes and cook for about ten minutes.  Then add tomatoes, spices (not the fresh green herbs) and more water if needed.  Season with sea salt and water.

4.  Add fish pieces and keep the water at a simmer for about 10-15 minutes, until fish is fully cooked.  Add rice, fresh cilantro and chives, serve hot.

 

Vegan Lasagna

Most people don’t even know this is a meatless lasagna until they are told!  And as the picture shows, you can make smaller portions, cover it with plastic wrap, and heat it up later for a quick meal!

This recipe includes two types of vegetables that are healthy for you cooked or uncooked…tomatoes and carrots.  Both contain lycopene, but tomatoes contain the most.  The American Cancer Society states on its website that “tomatoes are the most concentrated food source of lycopene…studies that looked at lycopene levels in the blood found that levels were higher after people ate cooked tomatoes than after they ate raw tomatoes or drank tomato juice. This suggests that lycopene in cooked tomato products such as tomato sauce or paste may be more readily absorbed by the body than lycopene in raw tomatoes.” Eating lycopene-rich vegetables and fruits together with a small amount of oil or fat such as coconut oil increases the amount of lycopene absorbed by the intestines.

This dish is gluten-free, dairy-free, and meat-free.  The only oils used in it are coconut and palm oil.  As always, try to use organic ingredients!

You will need:

4-5 medium tomatoes, diced

1 vidalia onion, chopped

3 medium carrots, sliced into 1/4 inch pieces

large handful of raw wild mushrooms, diced into small pieces

1 package of ToFurky “ground beef” (sold at most health food stores, near the tofu)

“Tinkyada” brown rice lasagna sheets (sold at most health food stores, and some upscale grocery stores)

2 large handfuls of raw spinach, chopped

Italian seasoning

fresh herbs such as basil, oregano, fennel seeds

sea salt

“Galaxy Nutritional Foods” vegan cheese ( get a package of both mozzarella and cheddar cheese of possible.

Directions:

(Grease a glass lasagna pan with either coconut oil or palm oil.  Use enough pasta sheets according to the size of your pan.  This recipe was good for one full 4×8 inch loaf pan and 4 small individual containers.)

1.   Cook diced carrots in boiling water until almost soft.  At the same time, saute the onions and tomatoes in the coconut oil in a large skillet over medium heat, season with Italian seasonings and sea salt.  Additionally, cook the brown rice pasta according to instructions and time it so that the pasta is ready to use when the tomato and onion mixture is still hot.

2.  When carrots are almost soft, drain them out of the water with a slotted spoon and put into the onion/tomato mixture, and add the diced mushrooms.  Add the ToFurky ground beef, and toss until everything evenly mixed.  Allow to cook for about 3 minutes, tossing after each minute.  Turn off heat.  Add some of the carrot water if it seems too dry.  Season with fresh herbs.

3.  When pasta is ready, layer the pasta and tomato sauce, sprinkling the chopped spinach and various vegan cheeses on top of each layer.  End the last layer with a hefty topping of cheese and a sprinkle of Italian herbs and sea salt.  Use what is left over to fill up additional ceramic individual containers and wrap with plastic wrap, freeze or refrigerate, and use at a later date by simply heating until hot.

4.  Bake what you plan to eat at about 300 degrees F until cheese is melted.

Chipotle tempeh and carrot tacos


You will need:

A batch of the the “Chipotle Tempeh and Carrot Dish” recipe, as follows:

1 sweet onion, diced

coconut oil

2 garlic cloves

1 package of your favorite organic chipotle seasoning

1 small tomato, seeded and diced

1 8oz package of tempeh

4 carrots, shredded

2 tbsp freshly snipped chives

3 tbsp freshly snipped scallions

organic corn taco shells

1.  Cook onion until it just starts to turn soft.  Add garlic and diced tomato and cook for 2 minutes longer, tossing often.  Using the larges-sized blades on a basic food grater, grate the tempeh onto a plate creating a large pile that resembles ground beef.

2.  Add chipotle seasoning to the onion and tomato, toss and cook for one minute.  Add the grated tempeh and toss and cook for 2 minutes longer.

3.  Add carrots and toss for 30 seconds.  Then add the scallions and chives, remove from heat and toss several times.

Make the tacos:

4. Add this tempeh filling to ORGANIC corn tacos shells.  (anything that is not organic is probably GMO, especially with corn)

5. Top with your favorite vegan cheese (look for these next to the tofu products at your grocery store)

diced tomatoes, guacamole, olive, romaine, spinach, etc.

(The tacos pictured are served with yellow squash that  has been cut into thin strips to make a “spaghetti,” and tossed with a basil-pesto sauce.)

Millet Bread with Vegan “Cream Cheese” and Quinoa/Vegetable Topping


(serves 4)

You will need:

1 cup uncooked quinoa, any color

1 tbsp Jamaican Curry Seasoning, or any curry-type seasoning of your choice

1 red onion, diced

2 garlic cloves, minced

coconut oil

3 carrots, shredded

4 tbsp chives, finely chopped

2 tbsp basil, finely chopped

“Galaxy Nutritional Foods” Vegan Cream Cheese 

See this link – http://www.galaxyfoods.com/galaxy-products/soy-cheese/veggie/cream-cheese/

(available at Publix and Whole Foods)

8 slices of “Food For Life” Millet Bread 

See this link – http://www.foodforlife.com/product-catalog/gluten-free-and-wheat-free/gluten-and-wheat-free/breads/166C6-Wheat-Free-and-Gluten-Free-Millet-Bread

(Usually available at Publix, and at Whole Foods and other health food stores.  If not, ask your local grocery store to get it for you.)

1 zucchini

sea salt

For the dressing:

1 /4 cup olive oil

1 tbsp lime juice

1/2 tsp dried basil

sea salt

To make dressing, combine all ingredients, add sea salt to taste, whisk and set aside.

1.  Cook the quinoa in simmering water for about 10 minutes (according to package instructions), set aside.  Add the curry seasoning and a pinch of sea salt to the water as the quinoa cooks, to flavor it.

2.  Cook the onion in 1-2 tbsp coconut oil until it just starts to turn soft, then add the garlic and shredded carrot.  Toss and cook for an additional 1 minute.

3.  Add quinoa to the onion/carrot mixture and toss.  Then add the chives and basil and toss again. Turn off heat and let flavors saturate the dish, tossing once or twice every 30 seconds or so.

4.  As the chives and basil flavors are released, gently toast the millet bread.

5.  Spread the toasted millet bread with the vegan cream cheese, top with the quinoa mixture, and garnish with shredded zucchini.  Drizzle the olive oil dressing over the top, serve with half of a freshly-cut avocado!

Grass-fed Beef Strips w/t Brown Rice Pasta and Vegetables


(serves 4)

By keeping the meat portion less than 20%, and by using grass-fed beef, you end up with an alkaline meal that is rich in Omega-3.  Using coconut oil to cook with is an incredible healthy choice with a story all of it’s own.  Finally, by using brown rice pasta (gluten-free) and adding fresh vegetables that are not cooked for too long, you end up with a meal that feeds the body and pleases the soul!

You will need:

4 servings brown rice spiral pasta

100% pure olive oil

1 lb organic, grass-fed sirloin steak

1 sweet onion, chopped

2 medium tomatoes, chopped

coconut oil

sea salt/fresh ground pepper

freshly chopped (or dried) oregano, basil, marjoram, parsley

1 cucumber, sliced into 1/2 inch slices, then halved

1 green bell pepper, cut into strips

15-20 sugar snap peas

1.  Cook brown rice pasta according to instruction on packages.  When fully cooked, strain and toss with 2 tbsp olive oil.  Set aside.

2.  Meanwhile, heat 1 tbsp coconut oil, then pan-fry the beef on both sides until meat is rare.  Season with sea salt and freshly ground pepper while cooking.  Remove from heat, let rest for a few minutes, then cut into 1/2 inch strips. While meat is resting, add one more tbsp coconut oil to the hot pan and saute the diced onion.

3.  When onions start to soften, add the diced tomatoes.  Cook for 2-3 minutes, tossing often.

4.  Add the beef strips, toss often for one minute.

4.  Add pasta and herbs, toss several times for 1 minute, then add the cucumber, bell pepper, and sugar snap peas.  Immediately remove from heat, serve.