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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Kinpira Burdock-Lotus-Carrots

Prep Time: 10 minutes

Cooking Time: 15 minutes

Yields: 8 servings

  • 1 carrot
  • 1 burdock root
  • 1 small lotus root
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon tamari
  • 1 tablespoon brown rice vinegar
  • 1 tablespoon sesame seeds

Directions:

  1. Wash vegetables.
  2. Slice carrot and burdock into matchsticks.
  3. Peel the lotus root, slice off the ends and slice into 1/2-inch thick, half rounds.
  4. Heat oil in sauté pan.
  5. Sauté vegetables together over medium-high heat, about 3 minutes.
  6. Add just enough water to half cover the veggies and cook on medium heat for 5-10 minutes, until most of the liquid has evaporated.
  7. Add tamari and rice vinegar and cook another 2 minutes.
  8. Remove from heat, plate and add sesame seeds before serving.

Notes:

Kinpira is a Japanese cooking style that means sautéing and then simmering.When purchasing burdock, look for one that is firm, not wiggly. If you can’t find fresh lotus root, use organic dried lotus root, which can be found in the Asian foods section at your local health food store.

 

 

Grilled Endive with Sage Vinaigrette

Prep Time: 8 minutes

Cooking Time: 8 minutes

Yields: 4 servings

  • 4 heads endive
  • 1 tablespoon olive oil

Dressing:

  • 1 tablespoon balsamic vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon chopped fresh sage
  • 1/2 teaspoon Dijon mustard
  • Salt and pepper to taste

Directions:

  1. Wash endive heads, slice in half and remove cores.
  2. Whisk together dressing ingredients in a bowl.
  3. Heat outdoor grill or stovetop grill pan.
  4. Brush endive with olive oil and grill for 3-4 minutes on each side.
  5. Place on serving dish and drizzle vinaigrette on top.

Notes:Try this with radicchio or hearts of romaine.

 

 

Delicata Tahini Squash

Prep Time: 5 minutes
Cooking Time: 30 minutes
Yields: 4 servings
  • 2 delicata squashes (about 7 inches long)
  • 3 tablespoons tahini
  • 1 tablespoon tamari
  • Pinch of cayenne (optional)
  • 1 tablespoon water
  • Black pepper
Directions:
  1. Preheat oven to 375 degrees.
  2. Slice squash in circular discs about 1/8 inch thick, leaving seeds.
  3. In a small bowl mix tahini, tamari, cayenne and water, adding a bit of water to get a creamy consistency.
  4. In a large bowl, mix squash slices in sauce until each piece is coated.
  5. Place on a non-stick baking sheet, sprinkle with pepper and place in the oven for 15 minutes.
  6. Flip pieces and bake another 15 minutes, or until the squash is soft and tender.

Carrot Burdock Strengthener

Prep Time: 10 minutes

Cooking Time: 20 minutes

Yields: 6 servings

  • 1 onion
  • 1 large burdock root
  • 1 large carrot
  • 1 tablespoon olive oil
  • Pinch of sea salt
  • Toasted sesame seeds or fresh parsley, as garnish

Directions:

  1. Wash and chop the vegetables into odd shapes.
  2. Heat oil in a skillet.
  3. Sauté veggies together with a pinch of salt on medium heat for 5 minutes.
  4. Add 1/2 inch of water to the skillet, cover and simmer for 10-15 minutes on low heat.

 

Brussels Sprouts with Chestnuts

Prep Time: 8 minutes

Cooking Time: 35 minutes

Yields: 4 servings

  • 2 cups Brussels sprouts, ends cut off
  • 1/2 teaspoon salt
  • 1/2 pound shelled chestnuts
  • 1 cup chicken or vegetable stock
  • 1 tablespoon olive oil

Directions:

  1. Pre-heat oven to 350 degrees.
  2. In a medium sized sauce pan boil 2 inches of water.
  3. Add Brussels sprouts to boiling water with a pinch of sea salt.
  4. Boil for 5 minutes.
  5. Drain Brussels sprouts and add to a baking dish with chestnuts and stock.
  6. Sprinkle olive oil and salt on top.
  7. Bake uncovered for 20 minutes.

Baked Caraway Sweet Potato with Rosemary

Prep Time: 10 minutes

Cooking Time: 50 minutes

Yields: 6 servings

  • 3 medium sweet potatoes
  • 2 tablespoons olive oil
  • 1/2 cup fresh rosemary
  • 1/2 tablespoon caraway seeds

Directions:

  1. Preheat oven to 400 degrees.
  2. Scrub sweet potatoes under running water and cut into big chunks.
  3. Place sweet potatoes in a baking dish and coat with oil.
  4. Add rosemary and caraway seeds.
  5. Mix all ingredients together.
  6. Cover and bake for 50 minutes.

Notes:

Rosemary and caraway seeds can be substituted with cinnamon and 2 tablespoons of maple syrup or 1 tablespoon of ground cumin and a couple dashes of cayenne pepper.

 

 

Artichoke with Dipping Sauce

Prep Time: 5 minutes

Cooking Time: 35 minutes

Yields: 2 servings

  • 1 artichoke
  • Juice of 1/2 lemon

Sauce:

  • 1/2 cup your favorite mustard
  • 2 tablespoons cider vinegar
  • 2 tablespoons tamari
  • 2 tablespoons honey

Directions:

  1. Heat 2 inches of water in a pot.
  2. Wash artichoke, and cut about 1/2 inch off the top and bottom of the choke.
  3. Squeeze lemon juice all over artichoke and place in boiling water.
  4. Cover and boil 25 minutes, until leaves pull off easily.
  5. While the choke cooks, whisk together sauce ingredients in a bowl.
  6. Remove choke and drain over sink.
  7. To eat, pull off a leaf, dip in sauce and pull meat off with your teeth.

Acorn Squash with Applesauce

Prep Time: 10 minutes

Cooking Time: 45 minutes

Yields: 2 servings

  • 1 acorn squash
  • 1 tablespoon olive oil
  • 1 cup apple sauce
  • Cinnamon

Directions:

  1. Preheat oven to 350 degrees.
  2. Cut squash in half and remove seeds with a spoon.
  3. Place squash halves skin side down on a baking sheet.
  4. Rub olive oil over squash halves.
  5. Fill squash halves with applesauce.
  6. Sprinkle cinnamon on top of each.
  7. Bake for 45 minutes, or until a fork inserts smoothly through squash meat.

 

Notes:Try different flavors of apple sauce.

 

 

Shitake Dashi* with Rice Noodles

Prep Time:10 minutes

Cooking Time:15 minutes

Yields:4 servings

  • 8 dried shiitake mushrooms
  • 6-inch piece kombu
  • 8 cups water
  • 1/2 carrot, thinly sliced
  • 1/2 daikon, thinly sliced
  • 1/2 pound thin rice noodles
  • 1 tablespoon brown rice vinegar
  • 1 teaspoon tamari
  • 2 scallions, sliced

Directions:

  1. Soak shitakes and kombu in a large bowl and soak for 30 minutes.
  2. Remove shiitakes, discard stems, slice caps and add to a pot with 8 cups of water.
  3. Bring to a boil and add kombu.
  4. Add carrots and daikon and boil for 5 minutes.
  5. Add rice noodles, vinegar and tamari and turn heat to low, cooking another 3 minutes until the noodles are soft.
  6. Remove the kombu.
  7. Serve in soup bowls, garnished with sliced scallions.

Notes:*a simple Japanese stock

 

 

Creamy Parsnips Soup with Polka Dots

Prep Time: 10 minutes

Cooking Time: 25 minutes

Yields: 4 servings

  • 4-6 parsnips, cut into chunks
  • 1 large yellow onion, cut into chunks
  • 1/2 teaspoon nutmeg
  • 1 teaspoon sea salt
  • 4 cups water
  • 1 cup green peas

Directions:

  1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.
  2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.
  3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.
  4. Add green peas and mix with a spoon.
  5. Once peas are heated through, serve in individual bowls

Notes:

Use 2 cups rice or soy milk and 2 cups water for a more silky texture. Replace some of the parsnips with carrots.

 

 

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