Heirloom Tomato Salad with Mint

Nothing is as refreshing to me as the flavors of fresh, vine-ripe tomatoes and freshly chopped mint. Add a drizzle of virgin olive oil and a light sprinkle of salt... and you're done! Well, this recipe adds two B's to raise the taste-bud orgy...basil and balsamic vinegar.

3 Tbs. Balsamic vinegar 1 Tbs. extra virgin Olive oil 3 lbs. mixed organic heirloom Tomatoes, firm 3 Tbs. fresh organic Mint, chopped 3 Tbs. fresh organic Basil, chopped Salt and cracked black pepper Shredded rice or almond cheese (if you can eat dairy, use Asiago shavings)

In a small bowl, mix/whisk together oil and vinegar.

Rinse and core tomatoes, and slice 1/3" thick. Arrange on a platter in layers drizzling dressing over tomatoes and sprinkle mint, basil, salt, pepper and cheese evenly over each layer.

Cover and chill at least 30 minutes or up to 4 hours.

~ Cheers! ♥

Barley, Veggie Stew - Nutrient Packed!

A powerhouse of healthy foods! This is an excellent immune boosting dish. Make enough to last a few days. You can alternate the protein to break the monotony, or sprinkle a new spice on top each time you have some... cinnamon, thyme..etc.

This is a satisfying meal, good on cool evenings. Serve with a salad and 4 oz. cold water fish.

• 2 tsp. Virgin Olive Oil
• 1 1/2 c. diced organic Onions
• 1 1/2 c. diced organic Carrots
• 1 1/2 c. diced Celery
• 3 small cloves Garlic, minced
• 1/2 lb. of assorted organic Mushrooms, cleaned and sliced
• 2/3 c. of Pearl Barley, rinsed
• 4 c. organic Veggie Broth
• 1 Bay Leaf
• 1/2 tsp. Sea Salt
• 1/8 tsp. ground Black Pepper
• 4 shakes of Cayenne Pepper (to taste)
• 2 organic Bell Peppers, 1 Red, 1 Green, diced
• 3 Tbs. of fresh organic Parsley, chopped

On medium-low heat, sauté the onion, carrots and celery in 2 teaspoons of olive oil for 4 minutes.

Add the garlic, stir for a minute and then the mushrooms. Cook until they soften, about 5 to 8 minutes.

Add the barley, veggie broth, bay leaf, salt, black pepper and cayenne (NOT the peppers) and bring to a boil. Lower the heat, cover and cook for 35 minutes.

Add the peppers and cook an additional 15 to 20 minutes or until the barley is tender and much of the broth is absorbed.

Remove the bay leaf and garnish each bowl with ½ Tbs. of parsley.

Enjoy! ♥

Curried Quinoa and Greens with Coconut Dressing

This recipe contains ingredients that enhance Cellular Damage Control! Quinoa contains the amino acid lysine, which is essential for tissue growth and repair.

Quinoa, once called "the gold of the Incas, is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

The recipe below adds Kale, another 'fantastic food'.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidants, and sulphur-containing phytonutrients. If you make the recipe with Green Tea instead of the other suggested liquids, you'll dramatically increase the Antioxidant benefits!

Curried Quinoa and Greens

Makes 6-7 servings about ½ c. each

• 2/3 c. red Quinoa
• 2-½ c. Water, Green Tea or no-sodium Veg Broth
• 3 c. young Kale, lower stems removed, and chopped into bite size pieces
• 1 tsp. Curry powder
• Pinch Sea Salt

Coconut Dressing

• 3 Tbs unsweetened light Coconut Milk
• 2 tsp. fresh squeezed Lime juice
• ¼ tsp. Curry powder
• 1/2 tsp. Stevia
• ¼ c unsalted, dry roasted Almonds

Toast the quinoa for 5-6 minutes in a 4-quart sauté pan over med heat, until fragrant, gently stirring from time to time.  Add water or broth, kale, curry and salt; cover and raise temp to high.  Bring to a boil.

Lower heat and simmer until the quinoa and kale are tender, the quinoa ‘tails’ have popped, and liquid is absorbed, about 15 mins.

Remove pan from heat and transfer mixture to a large bowl.

In a small bowl, place the coconut milk, lime juice, ¼ tsp. curry and stevia, and whisk together briskly.  Pour the coconut mixture over the quinoa and toss to combine.  May be served warm, or chilled.

Sprinkle with almonds just before serving.

~ Bon Apetit! ♥

'Curl up with a Book' Dairy Free Hot Chocolate

Yes, there are treats we can have on this diet!  Just gotta stay in the guidelines... :o) If you want a sweeter version you may add 2 tsp. Xylitol or a packet of Stevia.

• 1 can unsweetened Coconut or Almond Milk
• 1-1/4 oz. finely chopped Dark Chocolate (75% cocoa+)

Heat milk in small pot until hot - not boiling.  Add chocolate and stir until it is completely melted.  Sprinkle with Cinnamon. (opt.)

~ Yum! ♥

Fasoulia (Lima Bean Stew)

This is one of my all-time favorite comfort foods! Mom made Fasoulia practically every other week, because we loved it. It's the Lebanese equivalent of Chili, except we serve it over rice. I often omit the meat for a tasty vegetarian version. Traditionally either Lima or Pinto beans are used, but my family ask for Kidney beans.

This recipe is high in fiber and protein, and is rich in lycopene...a cancer fighter, especially for prostate cancer.

Fasoulia or Lebanese Lima Bean Stew

• 1 Tbs. extra Virgin Olive Oil
• 1 medium white organic Onion, chopped
• 6 oz. grass-fed Beef or Lamb, cut into 1/2" cubes (omit for Vegan version)
• 1 1/2 c. boiling Water or hot Green Tea
• 4 cups organic Lima, Kidney or Pinto beans (boiled or canned)
• 2 Tbs. organic Tomato Paste
• 1 tsp. Allspice
• 1/2 tsp. Cinnamon
• 1/4 tsp. Black pepper
• 1 - 1-1/2 tsp. Sea Salt (to taste)
• 1/4 tsp. Cayenne Pepper (optional)

Place medium size pot over medium heat for 1 minute. Add olive oil to pot and wait 2 minutes. Add the onion and gently saute, stirring, until they turn translucent. (Remember to turn heat down a little if the onions start to really sizzle, we don't want to burn the oil.)

Add the cubed meat, and stir until meat is no longer pink on the outside. Add boiling water, cover and simmer on low heat for 25 -30 minutes, until meat is tender.

Add the beans, tomato paste and spices.  Return heat to medium.

If needed add another 1/2 c. of water to keep liquid level with beans. Stir well. Once stew begins to bubble, cover and simmer for another 20 minutes. Taste and adjust salt.

Serve over Brown and Wild Rice or Whole Wheat Bulgur Pilaf.

~ Sahtein (double health)! ♥

Authentic Hummus

I grew up in the Lebanon, the home of Hummus. (The word literally means garbanzo in Arabic). This recipe is authentic. Hummus is a power food! Garbanzo beans are high in the best type of  fiber.

Studies have shown that people who consume garbanzo beans regularly have better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Read about the Garbanzo Bean here.

It's best if you soak your own organic garbanzo beans.  If that is not practical, or you decide to make Hummus on the spur of the moment, canned organic beans will do fine, just rinse them well.

Authentic Lebanese Hummus

To Prepare ahead: Soak 1 cup beans and 1/2 tsp baking soda  in 3 cups of water, overnight. The next day rinse beans, add 5 cups of water to large pot, add beans and bring to a boil. Turn heat down to medium-low and simmer until tender (30 - 45 mins). You should have around 3 cups of beans. Cool before processing.

• 3 c. organic Garbanzo beans

• 1/4 c. of Water, plus or minus

• 3 cloves organic Garlic

• 2 tsp. Sea salt

• 2/3 c. Lemon juice

• 2/3 c. Sesame Tahini (Alwadi, Cortas and Joyva are good brands)

Place garbanzo beans and water in a food processor using metal blade.Process for 2 minutes, scraping down sides.

Crush garlic with salt in mortar and pestle until smooth. Doing it in this way ensures you get the full flavor of the garlic, and that it will be well macerated due to the grit of the salt (no little chunks in your hummus). Add lemon juice and stir to incorporate. 
Pour lemon-garlic mixture onto beans and pulse 5 times just to mix it in. Now, pour Tahini sauce through feed tube and process until well blended. Add enough water to reach this consistency. It should be thick enuogh to sit atop a carrot stick. :)

Scoop hummus into a shallow bowl or platter using a spatula. Smooth the surface making a raised edge at the perimeter. Drizzle with virgin olive oil. You may decorate with chopped parsley, pomegranate seeds, mint leaves and/or a few garbanzo beans. Serve, or cover and refrigerate for an hour to thicken before serving.

Sahtein! (double health)

hummus deco

When I have company I turn the Hummus plate into a scene, like my Mother used to.  Hers was much more elaborate.

Serve with whole wheat pita bread, or raw veggies.  Delicious as an afternoon snack with a cup of tea!

~ Sahtein! (double health to you) ♥

Boost Your Immnue System with Mushroom Soup

This homemade soup captures some of the anti-cancer features of more expensive immune-enhancing soups.  Unlike Sun Soup, it is inexpensive and tasty. Medicinal mushrooms have been shown to improve specific immune markers and contribute significantly to healing processes by stimulating the body’s immune system. They contain high concentration of fiber and act as prebiotic, antioxidant, and antibiotics. They hold anti-hyperlipidemic, hypotensive, and hypoglycemic ability in addition to helping many health conditions such as asthma, ulcers, and kidney inflammation.

Read more about the health benefits of mushrooms here.

Mega Power Mushroom-Lentil Soup

• 1/4 lb. shiitake mushrooms
• 1/4 lb. maitake mushrooms
• 1/4 lb. oyster mushrooms
• 1 1/2 c. dried mung beans (pre-soak)
• 1 1/2 c. dried French lentils (pre-soak)
• I/4 head green cabbage, sliced in strips
• 1 large onion, diced
• 2 leeks, chopped
• 5 cloves of garlic, crushed and peeled
• 2 carrots, peeled and sliced
• 1 Tbs. olive oil
• 4 c. purified or spring water
• Sea salt or Tamari to taste

NOTE: If you cannot find fresh mushrooms, dried mushrooms are widely available, in the market or over from the Internet. Pre-soak until they are soft, then sliced. Also pre-soak the mung beans and lentils.

Peel the garlic cloves, crush them with flat side of knife.  Wait 10 minutes, and then mince them.

Add the garlic and all the remaining ingredients and cook at a slight boil for two hours, stirring occasionally. Season with reduced-sodium tamari (soy sauce). Try pureeing in a blender. Refrigerate surplus after eating.

Consume one cup of this soup per day, 3-4 times per week.  You may add any other fresh, organic vegetables.

~ Bon Apetit! ♥

A Delicious Fruit Salsa

I was looking for a tasty but out of the ordinary appetizer to serve at a function and stumbled on this recipe.  It was a big hit and fit with my diet beautifully so I want to share it with you. If you are not partial to spicy foods, omit the jalapeno.

This makes about 4 cups, and since it doesn't store very well, you may halve the recipe.

Spicy Strawberry Kiwi Peach Salsa

• 2-1/2 ripe organic Peach - peeled, pitted, and diced
• 2-1/2 organic Kiwi, peeled and diced
• 10 fresh organic Strawberries, diced
• 1 Jalapeno pepper, seeded and diced
• 2 Tbs. and 1-1/2 tsp. Lime juice
• 2-3 organic Green onions, chopped
• 1/4 c. and 1 Tbs. chopped fresh organic Cilantro
• 2-1/2 pinches Sea Salt

Combine the peach, kiwi, strawberries, jalapeno pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.

Very tasty on whole grain crackers or as a salsa with a mild fish, or roasted chicken.

~ Enjoy! ♥