Week 3 Recipes There is no recipe / menu planner this week. It is time to use your skills in Food Combining.

The recipes below come from the ‘The World’s Healthiest Foods’, they are not Food Combine, but easy to remove the odd ingredient or change the ingredient!

Now you have the basic concept of Food Combining, apply to your own favourite recipes.

Any Time Frittata

Don't reserve this great frittata for breakfast; it's wonderful for lunch or dinner as well! Zucchini and tomatoes provide excellent sources of health-promoting nutrients to your Healthiest Way of Eating. And you get all of this for only 85 calories!

Prep and Cook Time: 25 minutes Ingredients:

• 2 whole eggs • 4 egg whites • pinch of turmeric • 1/2 medium onion, chopped fine • 1 TBS vegetable broth • 3 medium cloves garlic, chopped • 2 cups thinly sliced zucchini • 1/2 4 oz can diced green chili • 1 small tomato, chopped with excess pulp

removed • 2 TBS chopped cilantro • salt and black pepper to taste

Directions:

1. Chop onions and garlic and let sit for at least 5 minutes to enhance their health-promoting properties.

2. Beat together eggs, egg whites, turmeric, and a pinch of salt and pepper. Set aside.

3. Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté onion, garlic, zucchini, and green chili for about 3 minutes stirring frequently.

4. After 3 minutes, add tomato, cilantro, salt, and pepper to zucchini mixture. 5. Pour egg mixture over vegetables. Turn heat to low and cover. Cook for about

10 minutes checking periodically to see if eggs are firm. When done, run a rubber spatula around edge of frittata, cut into four wedges and serve.

Serves 4 Serving Suggestions Serve with Salad

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3-Minute Scallops

For great flavour without the use of heated fats or oils, "Healthy Sauté" your scallops.

Prep and Cook Time: 10 minutes Serves 2

Ingredients:

• 1/2 lb bay scallops or sea scallops • 1 TBS vegetable broth • 2 medium cloves garlic • 1 TBS extra virgin olive oil • 1 TBS fresh lemon juice • sea salt and pepper to taste

Directions:

1. Chop garlic and let sit for 5 minutes to enhance its health-promoting benefits. 2. Heat 1 TBS broth over medium heat in a stainless steel skillet. 3. When broth begins to steam, add scallops and garlic and sauté for 2 minutes

stirring frequently. After 2 minutes, turn scallops over and let cook on the other side for 1 minute. Scallops cook very quickly so watch your cooking time. Overcooked scallops become tough. (If you are using larger sea scallops, you'll need to cook for 1-2 minutes longer.)

4. Dress with extra virgin olive oil, lemon juice, garlic, salt and pepper.

Healthy Veggie Salad

A large salad meal with veggies and beans can carry you through the entire afternoon. This recipe is just a sample of what you can create yourself with your favourite ingredients.

Prep and Cook Time: 10 minutes

Ingredients:

• 4 cups mixed salad greens • 2 oz low-fat cheddar cheese change to feta • 1/2 cup cucumber slices • 1/2 cup tomato, diced • 1/2 cup sliced red bell pepper • 1/4 cup avocado, diced • 1 cup garbanzo beans remove • 1/2 cup crimini mushrooms • 3 TBS sunflower seeds remove

Dressing

• 1 TBS extra virgin olive oil • 1 tsp lemon juice • salt and pepper to taste

Directions:

Combine all ingredients. Toss with olive oil and lemon juice. Add salt and pepper to taste. Serves 1

Pureed Sweet Peas

This is a unique way to enjoy green peas that makes a great substitute for mashed potatoes and provides you with extra flavour and nutrition at the same time. And one serving contains 53% of the Daily Value (DV) for thiamin, 48% DV for vitamin C and 48% DV for vitamin E. Enjoy!

Prep and Cook Time: 15-20 minutes

Ingredients:

• 8 oz frozen peas • 1 medium onion, chopped • 2 medium cloves garlic, chopped • 1 + 2 TBS vegetable broth • 2 TBS sunflower seeds remove • 1 TBS minced fresh herbs such as mint, basil,

chervil, or parsley • salt and white pepper to taste

Directions:

1. Chop onions and garlic and let sit for 5 minutes to help bring out their health-promoting properties.

2. Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 4 minutes, stirring frequently, until translucent. Add garlic and sauté for another minute.

3. Add 2 TBS broth, peas, and herbs and cook until tender, about 3 more minutes. Puree in blender with sunflower seeds. Season with salt and pepper and serve. Serves 2

Broiled Salmon Salad

This is great-tasting, easy-to-prepare salmon salad with a refreshing sauce. The herbs are not only flavourful, but are also full of nutrients. Feel free to add more salad ingredients to your liking.

Prep and Cook Time: 20 minutes

Ingredients:

• 3/4 lb salmon filets cut in 4 pieces • 2 TBS chopped fresh mint • 3 TBS chopped fresh basil • 2 TBS chopped fresh cilantro • 2 TBS lemon juice

• 2 TBS extra virgin olive oil • 3 TBS chopped pumpkin seeds remove • salt & pepper to taste • 1 head romaine lettuce, rinsed and chopped • 1 medium tomato, seeds and excess pulp removed and sliced • 1/2 medium avocado cut into 1 inch chunks remove • 2 TBS lemon juice • extra virgin olive oil to taste • salt & pepper to taste

Directions:

1. Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.

2. Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.

3. Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.

4. Remove pan from heat and place salmon on hot pan. Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens. Serves 4

5-Minute Cold Cucumber Salad

Stay cool with this easy-to-prepare summer salad. One serving provides 246% of your Daily Value (DV) for vitamin C and 52% DV for vitamin A.

Prep and Cook Time: 5 minutes

Ingredients:

• 1/2 medium red onion, sliced thin • 1 medium clove garlic, chopped • 1 medium cucumber, halved, seeds removed, and sliced • 1 medium tomato, cubed • 1 medium red bell pepper, diced • 1 TBS feta cheese • 6 kalamata olives, cut into halves or quarters • 2 TBS fresh lemon juice • Sea salt and pepper to taste • Fresh or dried dill (optional)

Directions:

1. Chop garlic and slice onions and let sit for 5 minutes to bring out their health-promoting properties.

2. Combine all ingredients and serve. Serves 2

Salmon with Mustard and Ginger Try this easy-to-prepare recipe not only for great taste but to add an extra boost of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy! Prep and Cook Time: 15 minutes Ingredients:

• 8 oz salmon fillet • 2 tsp + 1 TBS lemon juice • 1 TBS extra virgin olive oil • 1 clove garlic, pressed • 1 tsp yellow or Dijon mustard • 1/2 tsp soy sauce (tamari or braggs) • 2 TBS cilantro • 2 TBS grated ginger • sea salt and pepper to taste

Directions:

1. To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.

2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)

3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

4. Top salmon 1 TBS lemon juice and the remaining ingredients. Serves 2

Mediterranean Baby Spinach Salad Enjoy this fresh salad made with baby spinach for a complete lunch meal. Add the ingredients we suggest, or whatever other ingredients you have on hand to suit your personal taste.

Prep and Cook Time: 10 minutes Ingredients: • 8 cups fresh baby spinach • 1 hard boiled egg, preferably organic,

sliced in half lengthwise • 6 olives • 1/2 cup feta cheese, crumbled • 1 cup whole cherry tomatoes, chopped • 1 cup garbanzo beans remove • 2 TBS red bell pepper, sliced • 3 TBS extra virgin olive oil • 1 TBS fresh lemon juice • sea salt and pepper to taste Optional: onions, mushrooms, avocado, anchovies

Directions: Divide spinach onto two plates and top each serving with half of the remaining ingredients. Serves 2

5-Minute Healthy Sautéed Asparagus "Healthy Sauté" allows you to enjoy all of the great taste and health-promoting nutrients of asparagus while the easy Mediterranean Dressing enhances its delicate flavour.

Prep and Cook Time: 10 minutes Ingredients: • 1 lb asparagus • 3 TBS vegetable broth Mediterranean Dressing: • 3 TBS extra virgin olive oil • 2 medium cloves garlic • 2 tsp lemon juice • sea salt and pepper to taste • Optional: Sun-dried tomatoes and feta cheese

Directions: 5. Chop or press garlic and let it sit for at least 5 minutes to enhance its health-

promoting properties. 6. Heat 3 TBS broth over medium heat in a stainless steel skillet. 7. When broth is heating, snap off the woody bottom of asparagus stems, then

cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.

8. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take

about 3 minutes. "Healthy Sauté" will concentrate both the flavour and nutrition of asparagus.

9. Transfer to a bowl. For more flavour, toss asparagus with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Serves 2

5-Minute Healthy Sautéed Red Cabbage If you are used to eating green cabbage, I encourage you to try the special flavor and nutrients found in red cabbage as part of your Healthiest Way of Eating. It tastes great and you will also benefit from its rich concentration of health promoting vitamins A, C, and K. Enjoy.

Prep and Cook Time: 5 minutes Ingredients:

• 4 cups red cabbage, shredded • 1 TBS lemon juice • 5 TBS vegetable broth

Mediterranean Dressing

• 3 TBS extra virgin olive oil • 1 TBS lemon juice • 1 medium clove garlic, chopped or

pressed • Sea salt, and pepper to taste

Optional:

• 2 TBS grated ginger • 1 TBS sesame seeds remove • 5 drops soy sauce (tamari or braggs) • 1 TBS chopped cilantro • few drops of rice vinegar/rice wine remove

Directions:

1. Quarter cabbage, slice into 1/4-inch strips, and let sit for at least 5 minutes to bring out the hidden health benefits of cabbage.

2. Chop or press garlic and let sit for at least 5 minutes. 3. Sprinkle cabbage with 1 TBS lemon juice before cooking to prevent it from

turning blue. 4. Heat 5 TBS broth over medium heat in a stainless steel skillet. When broth

begins to steam, add cabbage and cover. Sauté for no more than 5 minutes. 5. Transfer to a bowl. For more flavour, toss cabbage with the dressing

ingredients and any of the optional ingredients you desire while it is still hot. (Mediterranean Dressing does not need to be made separately.) Serves 2

3-Minute Guacamole with Crudités

Enjoy a rich source of health-promoting monounsaturated fats and vitamin A from this Mexican and Southwester favourite. And his tasty version takes only 3 minutes to make!

Prep and Cook Time: 3 minutes Ingredients:

• 1/2 medium ripe avocado • 1 TBS lemon or lime juice • 1/2 cup cilantro, chopped • sea salt and pepper to taste • optional: diced tomatoes

Serve with;

• 1/2 cup carrot strips • 1/2 cup celery sticks • 1/2 cup sliced cucumbers

Directions: Combine all ingredients in a blender and blend for 1 minute. Alternatively, you can mash the avocado with a potato masher or fork and then add the rest of the ingredients. Serves 2 1-Minute Spinach Enjoy this quick and easy addition to your Healthiest Way of Eating that provides you with an excellent source of healthy promoting nutrients such as vitamin A, K, C, as well as manganese and folate.

Prep and Cook Time: 10 minutes Serves 2 Ingredients: • 1 pound fresh spinach • 1 tsp lemon juice • 1 medium fresh garlic, pressed or chopped • 1 TBS extra virgin olive oil • salt and cracked black pepper to taste

• • Optional:

• chopped tomato • kalamatta olives • cashews remove • goat cheese • a few drops soy sauce tamari or braggs

Directions:

1. Chop or press garlic and let it sit for 5 minutes to bring out its health-promoting benefits.

2. Bring lightly salted water to a rapid boil in a large pot. 3. Cut stems off spinach leaves and clean well. This can be done easily by

leaving spinach bundled and cutting off stems all at once. Rinse spinach leaves very well as they often contain a lot of soil.

4. Cook spinach in boiling water for 1 minute. 5. Drain and press out excess water. Toss in rest of ingredients while still hot.

 

 

7-Minute Butternut Squash Cooking winter squash doesn't have to take a long time. Cut into 1" cubes and healthy steam. With this recipe it only takes 7 minutes to add winter squash to your Healthiest Way of Eating. You will also enjoy a rich source of health-promoting vitamins A and C.

Prep and Cook Time: 7 minutes Ingredients:

• 2 cups butternut squash, or any variety of winter squash, cut into 1-inch cubes

• 3 TBS extra virgin olive oil • 1 tsp orange juice • sea salt and pepper to taste

Optional:

• feta cheese remove • chopped fresh rosemary • 1/2 small onion sliced thin, cooked with the squash • Also try combining 4 tsp finely minced fresh ginger, 1/2 tsp cinnamon and 2

tsp honey with the olive oil. Directions:

1. Fill the bottom of the steamer with 2 inches of water. 2. While steam is building up in steamer, peel and cut squash into 1-inch cubes. 3. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm

enough to hold its shape. 4. Transfer to a bowl. For more flavour toss squash with the oil, orange juice,

salt, and pepper while it is still hot. Research shows that carotenoids in foods are best absorbed when consumed with oils. Serves 2

5-Minute Green Beans Green beans are a rich source of vitamin K, C, and A, as well as health-promoting carotenoid phytonutrients such as beta-carotene, lutein and zeaxanthin, and one cup contains only 44 calories—great reasons to enjoy this easy-to-prepare recipe as part of your Healthiest Way of Eating.

Prep and Cook Time: 8 minutes Ingredients:

• 1 lb green beans • 2 tsp fresh lemon juice • 2 medium cloves garlic, chopped • 3 TBS extra virgin olive oil • sea salt and pepper to taste

Optional:

• 3 TBS goat cheese • 2 TBS sliced almonds remove

 

 

• 4-5 drops soy sauce tamari or braggs • 1 TBS sliced sun dried tomatoes • 2 TBS roasted red bell peppers • 1 TBS chopped basil

Directions:

1. Chop garlic and let sit for at least 5 minutes to bring out its health promoting properties.

2. Fill the bottom of a steamer pot with 2 inches of water. 3. While steam is building up in steamer, cut ends off green beans. 4. steam for 5 minutes. A fork should pierce through them easily when they are

done. 5. Transfer to a bowl. For more flavour, toss green beans with the remaining

ingredients while they are still hot. Serves 2 3-Minute Swiss Chard Swiss chard is one of our most nutrient-rich foods and one that is so easy to prepare. It is a great complement to almost any meal.

Prep and Cook Time: 15 minutes Serves 2 Ingredients:

• 1 lb Swiss chard, chopped • 1 medium clove Chopped Garlic • 1 tsp fresh lemon juice • 3 TBS extra virgin olive oil • salt and black pepper to taste

• • Optional:

• 6 kalamata olives • 1/2 cup feta cheese • 1 tsp soy sauce tamari or braggs

Directions:

1. Chop garlic and let sit for 5 minutes to bring out its health-promoting properties.

2. Use a large pot (3 quart) with lots of water. Make sure water is at a rapid boil before adding Swiss chard.

3. Cut off tough, bottom part of Swiss chard stems. 4. Add the chopped leaves to the boiling water. Do not cover. Cook for 3

minutes; begin timing as soon as you drop the Swiss chard into the boiling water.

5. Place in colander and press out excess water. 6. Transfer to serving dish and toss with rest of ingredients while it is still hot. 7. Using a knife and fork, cut Swiss chard into small pieces for better flavor.

7-Minute Sweet Potatoes Add this easy-to-prepare, great tasting recipe to your Healthiest Way of Eating, and you will also be provided with 681% of the Daily Value for health-promoting vitamin A!

 

Prep and Cook Time: 7 minutes Ingredients:

• 1 lb sweet potatoes, diced (if organic, do not peel) • 2 cloves chopped or press garlic • Sea salt and pepper to taste • 3 TBS extra virgin olive oil • 2 TBS ground pumpkin seeds remove • 2 TB fresh chopped rosemary

Optional:

• 1/2 onion slice (cook with the sweet potatoes) • 1 tsp ground cinnamon • 1/4 tsp ground nutmeg • 1/4 tsp ground cloves

Directions:

1. Fill bottom of steamer with 2 inches of water. 2. While steam is building up press or chop garlic and let sit for at least 5

minutes to bring out more of its health-promoting properties. 3. Cut potatoes in half and cut into 1/2" slices. You do not need to peel if they

are organic. 4. Steam sweet potatoes for no more than 7 minutes. 5. Transfer to a bowl. For more flavour, toss sweet potatoes with the remaining

ingredients and any of the optional ingredients you desire while they are still hot. Serves 2

5-Minute Brussels Sprouts Even if you have not been a fan of Brussels sprouts, I think you will love this Healthiest Way of Eating recipe. It not only has great flavour, but it only takes minutes to prepare. Enjoy!

Prep and Cook Time: 15 minutes Ingredients:

• 1 lb Brussels sprouts • Mediterranean Dressing • 3 TBS extra virgin olive oil • 2 tsp lemon juice • 2 medium cloves garlic, chopped or pressed • Sea salt and black pepper to taste • Optional: 1 TBS dijon mustard, 1 TBS minced parsley

Directions:

1. Fill the bottom of the steamer with 2 inches of water. 2. While steam is building up in steamer, cut Brussels sprouts into quarters or

chop into smaller pieces and let sit for at least 5 minutes to bring out their hidden health benefits.

3. Chop or press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.

 

 

4. Steam Brussels sprouts for 5 minutes. 5. Transfer to a bowl. Toss Brussels sprouts, while they are still hot, with the

ingredients for the Mediterranean Dressing. (Mediterranean Dressing does not need to be made separately.) Serves 2

15-Minute Beets The beautiful color of beets also reflects their rich concentration of health-promoting phytonutrient antioxidants, which add free-radical protection to your Healthiest Way of Eating. They are also rich in folate and manganese.

Prep and Cook Time: 5 minute prep; 15 minute cooking Ingredients:

• 3 medium beets, about 3" in diameter • 1 medium clove garlic, pressed or chopped • 2 tsp fresh lemon juice • 1 TBS balsamic vinegar • 3 TBS extra virgin olive oil • sea salt and cracked black pepper to taste

• • Optional:

• 1 TBS balsamic vinegar • 10 fresh basil leaves, chopped • 1 TBS chopped dill • 1 TBS chopped chives • 2 TBS Feta cheese

Directions:

1. Fill the bottom of a steamer with 2 inches of water. 2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root

and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel. 3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a

fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.

4. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.

5. Peel beets using a paper towel. 6. Transfer beets to a bowl and toss with remaining ingredients while they are

still hot. Serves 2

Mediterranean Cod with Tomatoes Prep and Cook Time: 20 minutes Ingredients:

• 1 lb cod fillets • 2 medium onions, sliced medium thick • 3 medium cloves garlic, chopped • 1/2 cup + 1 TBS vegetable broth • 2 cups fresh diced tomatoes • 2 TBS fresh lemon juice • 1/2 cup chopped fresh basil

 

 

• 2 tsp chopped fresh rosemary • 2 tsp chopped fresh thyme • 1 lb cod fillets, cut into 2-inch pieces • salt and cracked black pepper to taste • red chili flakes to taste

Optional:

• 1/4 cup chopped black olives • 1 TBS capers

Directions:

1. Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.

2. Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.

3. Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.

4. Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce. Serves 4