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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Aduki Squash Stew

Prep Time: 10 minutes

Cooking Time: 60 minutes

Yields: 4 servings

  • 1 pound winter squash (kabocha, butternut)
  • 1 1/2 cups aduki beans, soaked
  • 3 inches seaweed (kombu or wakame)
  • 5 cups of water
  • Sea salt

Directions:

  1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
  2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
  3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
  4. Uncover, add sea salt and stir until water evaporates.

Notes: Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.

 

 

Wild Rice

Prep Time: 5 minutes
Cooking Time: 60 minutes
Yields: 4 servings
  • 1 cup wild rice
  • 4 cups water
  • Pinch of sea salt
Directions:
  1. Wash and drain rice.
  2. Bring rice and water to a boil.
  3. Add salt.
  4. Turn heat to low, cover and simmer for 45-50 minutes.
  5. Grain is ready when black seeds open up.
  6. Mix and serve.
Notes:
  • Try half wild rice and half long grain brown rice.

Sunny Buckwheat

Prep Time: 10 minutes
Cooking Time: 20 minutes
Yields: 4 servings
  • 1 cup buckwheat
    2 cups water
    1/2 teaspoon sea salt
    1 small handful of green beans, chopped
    1 yellow crookneck or patty pan squash, chopped
    1/4 cup roasted sunflower seeds
Directions:
  1. Bring the buckwheat, water and salt to a boil.
  2. Turn heat down and simmer.
  3. Add beans and squash to the grain after it has cooked 10 minutes.
  4. Continue cooking 10 more minutes.
  5. Stir in sunflower seeds, fluff and serve.
Notes:
  • Try green zucchini or snow-peas instead of green beans.
  • Try pumpkin or other seed in place of sunflower seeds.

Quinoa and Millet with Hijiki

Prep Time: 2 minutes
Cooking Time: 30 minutes
Yields: 6 servings
  • 1/2 cup quinoa
    1/2 cup millet
    1/4 cup dry hijiki
    21/4 cups water
    1 pinch sea salt
Directions:
  1. Wash grains and hijiki.
  2. Bring water and salt to boil, then add grains and hijiki.
  3. Reduce heat to low and simmer covered for 20 minutes, or until grains are cooked and water is absorbed.
  4. Remove from heat, mix gently and let sit covered for 10 minutes.
Notes:
  • Experiment by pairing different grains together. Try any combination of brown rice, kamut, wheat berries, rye berries etc.

Millet-Carrot-Hijiki-Burdock

Prep Time: 5 minutes

Cooking Time: 45 minutes

Yields: 6 servings

  • 2 stalks scallions, sliced
  • 2 tablespoons olive oil, divided
  • 2 carrots, shredded
  • 3-inch piece thinly sliced burdock root
  • 1 cup millet
  • 1/4 cup hijiki, soaked and rinsed
  • 6 cups water
  • Gomasio to garnish

Directions:

  1. In a sauce pan sauté scallion in 1 tablespoon of olive oil.
  2. Add carrots and sauté for 4 minutes.
  3. Add sliced burdock, millet and hijiki and sauté for about 3 minutes.
  4. Add water and bring to a boil. Cover and cook low heat for 30 minutes.
  5. Mix and let sit covered for 5 minutes.
  6. Add remaining olive oil, sprinkle with gomasio and serve.

Millet with Roasted Sunflower Seeds

Prep Time: 5 minutes

Cooking Time: 45 minutes

Yields: 4 servings

  • 1 cup millet
  • 1/2 cup sunflower seeds
  • 3 cups water
  • Pinch of sea salt
  • Directions:
  • Wash and drain millet.

Directions

  1. Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes.
  2. Bring water to boil and add millet and seeds.
  3. Cover and simmer for 30 minutes.
  4. When done, fluff and let sit for 10 minutes. Mix, serve and enjoy.

Notes: If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.

 

 

Buckwheat with Carrot and Arame

Prep Time: 5 minutes

Cooking Time: 25 minutes

Yields: 4 servings

  •  1/2 cup arame
  • 1 cup raw buckwheat
  • 1 2/3 cups water
  • 1 large carrot, shredded

Directions

  1. Soak arame and rinse.
  2. Dry-toast buckwheat until its nutty and golden brown.
  3. Bring water to boil.
  4. Slowly add buckwheat and bring back to a boil.
  5. Reduce heat and cover.
  6. Simmer for 15 minutes.
  7. Remove pot from heat and let sit for 5 minutes.
  8. Combine all ingredients in a large bowl.
  9. Add toasted sesame oil and sprinkle with fresh scallion.

 

 

Ginger Halibut with Shredded Daikon Radish

Prep Time: 5 minutes

Cooking Time: 35 minutes

Yields: 2 servings

  •  2 8-ounce halibut fillets 1 tablespoon tamari
  • 1 tablespoon sesame oil
  • 1 teaspoon fresh ginger juice
  • 1/2 cup water
  • 1 tablespoon olive oil
  • 1 cup daikon radish, shredded

Directions

  1. Wash fish and place in a shallow baking dish.
  2. Mix tamari, sesame oil, ginger juice and water in a small bowl.
  3. Cover fish with marinade and refrigerate for 20-30 minutes.
  4. Heat olive oil in a pan.
  5. Add fish and cook for about 7 minutes until fish is almost done.
  6. Add remaining marinade and cook until fish is completely cooked and marinade is heated.
  7. Serve with shredded daikon radish.

 

 

Tofu Whipped Cream

Prep Time: 5 minutes
Cooking Time: 5 minutes
  • 1 package silken tofu
  • 3 tablespoons maple syrup
  • 1-2 teaspoons vanilla extract
  • 1-2 tablespoons almond or cashew butter

Directions

  1. Blend all ingredients into a blender or food processor until smooth.
  2. Place in fridge to chill.

 

 

Chocolate Covered Pomegranate Seeds

Prep Time: 10 minutes

Cooking Time: 60 minutes

Yields: 8 servings

  •  2 pomegranates (seeds only)
  • 1 10 oz bag of high quality organic dark chocolate

Directions

  1. Melt chocolate on stove.
  2. Mix in pomegranate seeds until fully covered in chocolate.
  3. Spoon out in droppings onto a parchment lined baking sheet.
  4. Place in the refrigerator for at least 1 hour.

 

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