"Let food be your medicine." - Hippocrates
"Approach love and cooking with reckless abandon." - Dalai Lama
Eating well can improve your health and will ultimately reflect in the skin. Eat a variety of fresh foods that are the least processed. Organic groceries are preferable, although not necessary. After consulting with Kathryn, a dietary list of do's and don'ts will be clear. Use the following recipes if they meet your diet requirements but don't be affraid to substitute and create your own dishes. These recipes are easy and designed for busy people who do not want to spend hours in the kitchen but would like to eat well. Enjoy!
- Aram's Favorite Cookies
- Brown Basmati Rice
- Regular Pilaf
- Fassoulyah (Armenian Style Green Beans)
- Turkey Kebobs-Yum!
- Salad (for those clients who think this might be a challenge)
- Delicious Salad Dressing
- Sauteed Chicken (Plain or Fancy)
- Yummy Pureed Broccoli
- Stir Fry
- Maple Blueberry Muffins
- Divine Turkey Meatloaf
- Kathryn and Jan's Favorite Molasses Cookies
- Yummy Healthful Pumpkin Muffins
Aram's Favorite Cookies (Heart Smart)
Pulse in Food Processor:
2 c. almonds
2 c. spelt flour
2 c. oats
1/2 tsp cinnamon
1 c. canola oil
1 c. real maple syrup
Pulse to make a dough. Form into 1 inch balls. Bake on a greased cookie sheet at 350 until browned. They are delicious and good for you!
Ghee (clarified butter)
Use this like regular butter but be advised that it will contain no salt so season accordingly.
4 Sticks Unsalted Butter (preferably organic)
Place unsalted butter in a medium sized pot. Simmer on stove until it starts to foam. Stir often. Simmer at least 30 minutes until lightly brown and the foam sinks to the bottom. Cool 5 minutes then strain through a fine sieve into a plastic container. Refrigerate until ready to use.
The solids at the bottom of your pot are to be discarded.
Brown Basmati Rice
2 c. Brown Basmati Rice (Whole Foods)
4 c. Chicken Broth
2 TB. Olive Oil
1 Medium Onion, Minced
1 Tsp. Tumeric
Black Pepper to Taste, If Permitted
Throw ingredients into a medium sized pot. Use a tight fitting lid. Bring ingredients to a fast hard boil. Reduce to low heat and slowly simmer until the rice is opened up. It should take about 45 minutes. Add a bit of water if the liquid boils away and the rice is not yet open.
After you have mastered this easy recipe, be creative! Add chopped vegetables, chicken, canned beans, sliced almonds, dried fruit etc., as long as it is permitted. This can become a one pot meal.
Handful of rice noodles
2 TB. Ghee or Butter
1 C. Rice
2 C. Chicken Broth
Plain Salt and Pepper, if permitted (I use only Pepper)
Brown noodles in ghee or butter in a medium pot. Add rest of ingredients and cover with a tight lid. Bring to a fast hard boil then reduce flame to low. Simmer until all liquid is absorbed and rice is opened. Add extra water if necessary to open rice.
Fassoulyah (Armenian Style Green Beans)
2 LB. Fresh Green beans, Cleaned with ends removed (You can use frozen in a pinch.)
2 Onions, Chopped
1 Clove Garlic Minced
4 (Or Less) TB. Olive Oil
16 Oz. Canned Tomato Sauce
1 tsp.Dried Dill
1 TB. Dried Coriander
Plain Salt and Pepper to Taste
Juice from Fresh Lemon
Saute onion and garlic in olive oil for 5 minutes. Add rest of ingredients except lemon. Simmer in a pot with a tight fitting lid for about 20 minutes until the green beans are tender. Adjust seasonings. Add lemon. Serve hot or cold.
Mix in the food processor:
1.25 lb. ground turkey
3/4 tsp salt
3/4 tsp ground pepper
3/4 tsp allspice A large handful of fresh parsley or 1/4 cup dried parsley
2 TB coriandar
1/4 tsp cloves
1 large onion quartered
Shape into your favorite shape (Footballs, patties, hearts, etc)
Saute in some olive oil until cooked through and enjoy!
Make a lot. You will love these.
Make more and freeze after they are cooked so you can pull them out of the freezer, nuke them, and eat like a god/goddess.
Salad (For those clients who think this might be a challenge)
Use a bag of cut up lettuce-fancy or plain or romaine lettuce ripped up by you. Pour it into a bowl. Drizzle with a good quality olive oil- use enough-it is good for you! Mix. Squeeze 1/2-1 fresh lemon juice (Do not even THINK of going near bottled lemon juice-if you are tempted, look at the floating particles in the bottom. Mix. Add salt and pepper. Taste. Adjust seasonings. (Now, wasn't that simple?)
So perhaps you might want to get more creative? Add: Tomatoes? Peppers? Onion? Scallions? Apples, berries, or other fruit? Nuts? Olives? Carrots? Cucumbers? Whatever you want or have in the fridge?
Add canned tuna, sliced chicken, turkey, beef, etc and call it a meal!
Delicious Salad Dressing
1.5 c olive oil
1/2 c. fresh squeezed lemon
3/4 tsp. non-iodized salt
6 pressed garlic cloves
3 tbsp. dry mustard
bit less than 1/8 tsp. cayenne pepper (optional)
After blending, wait at least 20 minutes for dry mustard to "bloom" then taste to adjust seasonings.
Sauteed Chicken (Plain or Fancy)
1 LB Boneless Chicken Breasts, cut into approximately 2 inch chunks
1/4 c. Spelt flour
2 TB. Olive Oil
Plain Salt and Pepper
Season chicken and dust with spelt flour. Saute in hot oil to brown.
Note: The chicken is yummy at this point. If you want to get fancier, continue. While the chicken is hot, throw in 2-3TB. of FRESH SQUEEZED lemon and 2-3 TB. of dry Vermouth or dry wine. It will sizzle and make a light sauce. Experiment with a white fish like cod. You could first toast sliced almonds in a dry frying pan and then put on top of fish or chicken.
Yummy Pureed Broccoli (use a food processor)
2 LB. Fresh Broccoli (Washed, Trimmed, and Cut into Medium Sized Pieces)
2 TB. (or more!) Ghee
Plain Salt and Pepper (To Taste)
Steam Broccoli in 1/2 inch of water, using a pot with a tight fitting lid. Cook until tender but still bright green If you overcook broccoli, that will be the reason you think you don't like it. Drain. Throw into a food processor with the other ingredients to puree. Taste for seasonings and adjust. It will look like baby food but appeal to most grownups.
Stir Fry (A Really easy version)
Stir fry vegetables of your choice (zucchini, green beans, broccoli, onions, etc.) in olive oil. Throw in a protein (cooked beef, chicken, turkey, tofu, nuts, etc.). Add salt and pepper or tamari sauce (if permitted) and stir fry until done. Do not over cook vegetables.
Note: If you want to get fancier, start with sauteing fresh ginger and/or garlic.
Maple Blueberry Muffins
Mix in a Large Bowl:
3/4 c. oats
2 c. spelt flour
1/2 Tsp Baking Soda
1 1/2 Tsp. Baking Powder
1/4 Tsp. Plain Salt
1 Tsp. Cinnamon
1/2 C. Real Maple Syrup
1 C. Regular Plain or Plain Sheep's Milk Yogurt (Check Your Food Lists)
1/4 C. Canola Oil
2 Tsp Freshly Grated Orange or Lemon Zest
1 Tb. Orange or Lemon Juice
1 tsp. Pure Vanilla
1/2 C. Fresh or Frozen Blueberries (OK. I use more! You can use raisins instead.)
Whisk first six ingredients in a large bowl.
Whisk the next seven ingredients in a small bowl.
Add wet to dry and mix until just blended. Fold in berries.
Bake in 12 muffins tins that have been spraying with Baker's Joy or similar.
Bake at 400 Degrees until lightly browned (18-22 minutes?)
Eat with joy and good health!
Divine Turkey Meatloaf
Blend in Food Processor or Hand, if Necessary:
2 Packages of Ground Turkey (About 1.3 lbs. each)
6 Cloves of Pressed Garlic
1 C. Oatmeal (Dry)
2 TB Olive Oil
4 Tsp Worcestershire Sauce
1/2 Tsp Allspice
Bit Less Than 1 1/2 Tsp Plain Salt
1 Tsp Ground Pepper
1/2 C. Catsup (I like organic)
1 Tsp. Chili Garlic Sauce (optional)
Add and Blend a Bit More:
1 Large Onion Chopped
Press Mixture into an Oiled Square Cake Pan, Drizzle with a bit More Olive Oil and Bake at 400 Degrees Until Well Browned. This freezes well for future meals and Makes great sandwiches!
Kathryn and Jan's Favorite Molasses Cookies
Mix in a large bowl:
9 TB Date Sugar
2 TB Water
8 TB Canola Oil
1/2 Teaspoon Vanilla
2 TB Unsulphered Molasses
1 C Spelt Flour
1/2 Teaspoon Baking Soda
1/2 Teaspoon Cinnamon
1/2 Teaspoon Ground Ginger
1/4 Teaspoon Plain Salt
1 1/2 Cups Old Fashioned Rolled Oats
1/2 Cup Cut up Prunes or Raisins
1 1/2 Cups Raw Nuts
Using wet fingers, shape cookies and place on parchment paper on a cookie sheet and bake for about 13 minutes (?) in a 350 Degree Oven.
Note: These are nutritious enough to eat for breakfast!
Yummy Healthful Pumpkin Muffins
2 c. canned pumpkin (365 brand or Libby's)
1/2 c. organic canola oil
3/4 c. honey
1/4 c. maple syrup
1 tsp. vanilla
Mix together then add to wet mixture:
2 c. spelt flour
1/2 tsp. non-iodized salt
1 tbsp. cinnamon
1 tsp. baking powder
1/2 tsp. baking soda
1 to 1 1/2 c. nuts
Bake 350 degrees until done. Enjoy with no guilty feelings!