Recipes

Chicken Cacciatori
1 lb boneless, skinless chicken breasts
1 each red, yellow and green pepper, cut in strips
1 small package of mushrooms, sliced
1 zucchini, sliced
1 onion, sliced
1 carrot, peeled and sliced
2-4 garlic cloves
1 Tbsp grapeseed oil
1/4 red wine
1-28 oz can crushed tomatoes or 6+ whole fresh tomatoes, peeled and chopped
a handful of fresh parsley, basil, oregano and chives

In a cast iron skillet heat 1 Tbsp of grapeseed oil. Brown the chicken on both sides and add all of the vegetables. Saute until the vegetables are tender. Add 1/2 cup red wine. Season to taste with a little sea salt and crushed pepper corns. www.metamorphosisbodymindspirit.com
Pasta/Chicken/Vegetable Salad

Pasta, potato and egg salads are usually full of calories and fat, especially those that use ingredients such as mayonnaise, sour cream and cheese. You can make your traditional recipes much healthier by replacing the starch with whole-wheat pasta, or healthy, alternative grains such as couscous, quinoa pasta or brown rice pasta. To give your pasta salad some flavor, color and nutrients, steam and dice vegetables such as broccoli, cauliflower, carrots, zucchini, peppers and squash, and add them in generous amounts to create a 3-to-1 veggie-to-pasta (or grain) ratio. Avoid using mayonnaise — which spoils quickly in heat — as well as heavy, calorie-filled dressings, and flavor your side dish with light vinaigrettes instead. You can make a pasta salad into a meal! I am heading out to a Memorial Day picnic and one thing I am taking with me is a Pasta Chicken Salad, my own recipe that everyone loves.
Pasta Chicken Salad Ingredients
■12 to 16 oz whole wheat, brown rice or quinoa pasta or tri colored whole grain pasta
■1 lb grilled chicken or marinate chicken breasts and brown them in a cast iron skillet (marinate in grape seed oil, fresh chopped garlic and fresh herbs)
■3 peppers roasted or grilled, cut in strips
■1 lb fresh broccoli, cut in bite sized pieces
■4 – 6 organic carrots, peeled and sliced thin or shredded
■1 can large olives, pitted and rinsed
■can artichoke hearts, rinsed
■2-3 vine ripened tomatoes, chopped or 1-2 cups grape tomatoes
■4 oz shredded cheddar cheese (optional)
■1 cup fresh peas (optional)
■1/2 cup red onion, chopped (optional)
■1/2 cup olive oil, fresh chopped garlic, herbs, fresh lemon/vinegar, to taste

Directions
1.Boil the pasta and set aside to drain.
2.Par boil the broccoli and drain. Peel and slice vegetables. Rinse any canned items.
3.Grill the chicken until done. Slice thin or cut into bite size pieces.
4.Toss all ingredients together.
5.Add the dressing just before you are ready to serve. This is a great meal any time! You can substitute grilled shrimp or scallops or fresh lobster.

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Soothing Shitake Gravy

Prep Time: 5 minutes

Cooking Time: 15 minutes

Yields: 6 servings

  • 8 medium shiitake mushrooms, dried
  • 2 1/2 cup boiling water
  • 2 cups mushroom soaking liquid
  • 2 tablespoons soy sauce
  • 2 teaspoons olive oil
  • 1 small onion, thinly sliced
  • 1/2 dried thyme
  • 2 cups button mushrooms, sliced
  • 3 tablespoons flour
  • 1/2 cup parsley, finely chopped

Directions:

  1. Place shiitake mushrooms in a bowl and add boiling water, cover and set aside for 30 minutes.
  2. Drain mushrooms and reserve soaking liquid.
  3. Remove and discard stems from mushrooms and then slice into strips.
  4. Take 2 cups of mushroom soaking liquid and add soy sauce.
  5. In a medium sauce pan heat oil over medium heat and add onion, cook until golden brown, about 9 minutes.
  6. Add thyme, button mushrooms, shiitake mushrooms and cook about 4 minutes.
  7. Add flour and reserved mushroom liquid.
  8. Cook for 5 minutes or until mixture is thickened.
  9. Stir in parsley and serve hot.

Notes:

This is a great alternative to turkey gravy for vegetarians.

Pumpkin Seed Dressing

Prep Time: 5 minutes

Yields: 4 servings

  • 1 cup roasted pumpkin seeds
  • 2 tablespoons fresh parsley, minced
  • 3 tablespoons scallions
  • 2 teaspoons umeboshi paste
  • 1/2 cup water

Directions:

  1. Place all ingredients in a blender and purée until creamy.

Notes:

Serve over steamed vegetables, salad, or noodles.

 

 

Olive Paste

Prep Time:5 minutes

Yields:4 servings

  • 8 ounces of your favorite olives
  • 1/4 block soft tofu
  • 3 garlic cloves, minced
  • 3 scallions, chopped
  • Juice of lemon

Directions:

  1. Place all of the ingredients in a food processor or blender and purée.
  2. Season with sea salt and pepper if desired.

 

 

Golden Gravy

Prep Time: 5 minutes

Yields: 4 servings

  • 1 medium onion, finely diced
  • 1 cup vegetable stock
  • 3 tablespoon olive oil
  • 3 tablespoons whole wheat or potato flour
  • 2 ounces ghee
  • Sea salt
  • Freshly ground pepper to taste

 

Directions:

  • In a skillet, sauté the onion in the olive oil until brown.
  • Add the ghee and lower heat.
  • As the ghee melts, add the flour, stirring constantly to keep it from burning.
  • After the flour browns, add vegetable stock until gravy thickens.

 

 

Stuffed Roasted Acorn

Prep Time: 10 minutes

Cooking Time: 45 minutes

Yields: 4 servings

  • 2 acorn squash
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced or pressed
  • Sea salt and pepper
  • 1/2 cup toasted pumpkin seed, chopped
  • 1/2 cup parsley, chopped

Stuffing:

  • 1 tablespoon olive oil
  • 1 onion, finely diced
  • 1 tablespoon curry
  • 1/4 cup golden raisins or currants
  • 1 cup cooked whole grain (quinoa, brown rice, millet, barley)
  • 1/2 cup parsley, chopped
  • 1 zucchini, diced

Directions:

  1. Preheat the oven to 375 degrees.
  2. Cut acorn squash in half and clean out seeds and fibers. Cut a very thin slice off bottom, so that acorn squash halves can sit flat like soup bowls.
  3. Brush with olive oil and distribute garlic evenly over 4 halves.
  4. Sprinkle with sea salt and pepper, place on a baking sheet and bake for 35 minutes.
  5. While squash is baking prepare stuffing.
  6. In a skillet heat oil and sauté onions, curry and raisins for 3 minutes. Add cooked grains and stir for 5 minutes.
  7. Remove skillet from heat and mix in parsley and zucchini.
  8. Fill each squash cup with stuffing and top with chopped pumpkin seeds.
  9. Bake in the oven for 15-20 minutes or until the squash is soft (when a butter knife sinks into the squash with ease).
  10. Garnish with parsley and serve.

Satisfying Sesame Burdock

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yields: 3 servings

  • 1 large burdock root
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon Bragg liquid aminos
  • 1 teaspoon tahini
  • 1/2 teaspoon umeboshi vinegar

Directions

  1. Slice burdock into 1/2-inch rounds.
  2. Heat the sesame oil in a sauté pan and add burdock.
  3. Sauté for 5 minutes, stirring frequently.
  4. Add a little water, cover and steam for 5 minutes.
  5. Combine Braggs, tahini and vinegar in a medium sized bowl.
  6. Add the burdock to the bowl and mix to coat with the sauce.

Notes:

Chop fresh spinach or dandelion greens and add during the last 2 minutes of cooking.

 

 

Roasted Rutabaga with Celery Root

Prep Time: 10 minutes

Cooking Time: 40 minutes

Yields: 6 servings

  • 1 rutabaga
  • 1 celery root
  • 2 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1 teaspoon fresh rosemary

Directions:

  1. Preheat oven to 400 degrees.
  2. Wash and scrub vegetables. Cut them into 1-inch, thick rounds.
  3. Mix with oil, salt and rosemary.
  4. Cover and bake for 30 minutes.
  5. Turn vegetables over and bake uncovered for 10 more minutes.

Roasted Kabocha Squash

Prep Time: 5 minutes

Cooking Time: 60 minutes

Yields: 4 servings

  • 1 whole kabocha

Directions:

  1. Preheat oven to 450 degrees.
  2. Scrub the squash. Cut in half and scoop out the seeds.
  3. Place halves on a lightly oiled baking dish and cover, baking for 45 minutes.
  4. Uncover and bake for 15 more minutes.

Notes:

The skin of the squash is packed with great nourishment and can be eaten when baked. If you do not want the skin, peel the squash and cut into cubes.

Sprinkle your favorite spice on the squash before baking such as cinnamon, thyme, rosemary, curry, cumin or sage.

 

 

Quick Daikon Pickles

Prep Time: 8 minutes

Yields: 15 servings

  • 1 large daikon radish
  • 1/4 cup mirin
  • 1/8 cup umeboshi vinegar
  • Water

Directions:

  1. Wash and peel daikon and slice into half circles that are 1/2-inch thick.
  2. Place daikon in a container.
  3. Add mirin, umeboshi and just enough water to cover the daikon.
  4. Cover, shake and store in the fridge.
  5. The pickles will be ready in 30 minutes and will stay good in the fridge for weeks.

Parsnips with Sea Palm

Prep Time: 5 minutes

Cooking Time: 25 minutes

Yields: 4 servings

  • 1 small yellow onion
  • 2 medium parsnips
  • 2 teaspoons toasted sesame oil
  • 1 handful sea palm pieces
  • 1/4 cup water
  • 1 teaspoon tamari
  • 1 teaspoon mirin

Directions:

  1. Slice onion into thin strips.
  2. Slice parsnips into 1/2-inch rounds.
  3. Heat oil in large sauté pan.
  4. Add onions and parsnips and sauté 5 minutes, stirring often.
  5. Add sea palm and1/4 cup water, cover and cook over low heat another 15-20 minutes, until parsnips are tender.
  6. Remove cover, add tamari and mirin.
  7. Mix gently, and serve.
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