Gail's Favorite Recipes

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Stir-Fried Rice Vermicelli

Red Beans & Rice (Japanese Style)

Gail’s Recipes (recipes in RED Gail eats a lot)

(Gail has created these recipes to enhance her weight loss goals. Most cookbook recipes have ingredients too expensive, are too time consuming, or are fattening. These recipes I created are quick and easy, taste good, and not expensive. You don’t have to be rich to stay trim. Remember to eat 50% RAW every day! Any recipe with rice or quinoa or avocado or nuts need to be eaten in SMALL AMOUNTS (save for next day if you must), this is especially true of rice and nuts. Bananas should be restricted to twice a day. WATCH THE OILS (use as little as possible, consider avocado an OIL, which means if you eat avocado, skip all other oils for the day, like don’t put any oils in your smoothie). This may take some getting used to, but you’ll love your waistline and how much energy raw food gives you. Eat slowly, chew your food well, and eat small amounts frequently throughout the day. Try not to eat at least two hours before bedtime. Drink at least 8 glasses of water a day (can include plain tea as part of this). Remember to soak your beans the night before if you need to cook more rice and beans, so you’ll always have some form of beans, rice and/or quinoa to eat every day.) QUINOA is your power food, try to eat it with rice in all recipes that call for rice. NUTS must be in moderation!! No more than ¼ C nuts a day (from all sources). NOTHING HERE IS MEANT TO REPLACE THE ADVICE OF A HEALTH PROFESSIONAL. FOR INFORMATIONAL PURPOSES ONLY.

BE CAREFUL WITH VITAMIN/MINERAL SUPPLEMENTS: For instance, no one should take more than 50 mg of Vitamin B6 at a time.

For instance, my multivitamin/mineral formula has too much vitamin B6, so I shall take one tablet a day instead of two tablets a day (which is the recommended dosage). On days that I take my supplemental nutritional yeast (fortified with extra B vitamins), I shall skip the multivitamin/mineral supplement altogether, because otherwise, I will be getting too many B vitamins. The recommended dosage of the yeast is 3 tbsp. which gives me 700% of my daily recommended dosage of vitamin B6. I shall take no more than a tsp. of the yeast at a time and no more than twice a day.

Also, be aware that calcium and magnesium have a tendency to cancel each other out, so they should be taken in appropriate amounts. All fat soluble vitamins need to be taken only in the amounts recommended daily and no more.

HERE’S THE RUNDOWN ON VITAMINS and supplements (if you don’t need it, don’t take it). Best to get nutrition from FOOD:

Vitamin A: Avoid during pregnancy. Greater than 50,000 I.U. per day is toxic. Smaller doses can produce problems in those with liver issues. However, supplementing with beta-carotene does not produce any significant toxicity, despite high doses.

Vitamin D: Great danger of toxicity. Sunlight best source. Supplementation greater than 400 I.U. per day not recommended. Too much, causes increased blood concentration of calcium, resulting in stones (like kidney stones) and over the long haul contributes to heart disease and atherosclerosis, possibly as a result of decreasing magnesium absorption.

Vitamin E: Although a fat-soluble vitamin, it has an excellent safety record. Vitamin E improves use of Vitamin A and may be necessary in the conversion of vitamin B12 to its most active form.
Vitamin K: No known toxicity or side effects.

Vitamin C: Extremely safe in most people. Vitamin C increases the absorption of iron, decreases the absorption of copper, and interferes with blood tests for vitamin B12. No known adverse interactions with vitamin C and any drug.

Thiamin (Vitamin B1): Good food sources are yeast, wheat germ, nuts (especially peanuts), beans, brown rice, soybeans. Deficiency can result in leg/foot cramping. Thiamin is not associated with any toxicity. It is intricately involved with other B vitamins in energy metabolism. Magnesium is required in the conversion of thiamin to its active form. Alcohol, Dilantin, and possibly other drugs may inhibit thiamin.

Riboflavin (Vitamin B2): No toxicity or side effects have been demonstrated. It interacts quite closely with thiamin.

Niacin (Vitamin B3): Most common and bothersome side effect is the skin flushing that typically occurs 20 to 30 minutes after taking the niacin. Other occasional side effects include gastric irritation, nausea, and liver damage. Sustained-release versions allow the body to absorb niacin gradually, reducing the flushing reaction. However, although these forms reduce skin flushing, they are more toxic to the liver. Can impair glucose tolerance, so diabetics should probably not take it. Should not be used in patients with pre-existing liver disease or elevation in liver enzymes; gout; or peptic ulcers.

Pyridoxine (Vitamin B6): Good plant sources include whole grains, asparagus, legumes, bananas, seeds and nuts, walnuts, bananas, avocados, kale, turnip greens, Brussels sprouts, cauliflower. Vitamin B6 is one of the few water-soluble vitamins associated with some toxicity when taken in large doses or moderate dosages for long periods of time. Doses greater than 2,000 mg per day can produce symptoms of nerve toxicity (tingling sensations in the feet, loss of muscle coordination, and degeneration of nerve tissue) in some individuals. Do NOT take yeast AT ALL if you are eating a lot of the vitamin B6 fruit and vegetables (see above). Chronic intake of dosages greater than 500 mg daily can be toxic if taken daily for many months or years. There are also a few rare reports of toxicity occurring at chronic long-term dosages as low as 150 mg a day. Researchers believe the toxicity is the result of supplemental pyridoxine overwhelming the liver’s ability to add a phosphate group to form the active form of vitamin B6 (pyridoxal-5-phosphate). As a result, they speculate that either pyridoxine is toxic to the nerve cells or it actually acts as an antimetabolite by binding to pyridoxal-5-phosphate receptors, thereby creating a relative deficiency of vitamin B6. Again, it appears to make sense to limit dosages to 50 mg. If you desire more than 50 mg, then spread out the dosages throughout the day.

Riboflavin and magnesium are necessary to convert pyridoxine to pyridoxal-5-phosphate. Vitamin B6 interacts significantly with magnesium and zinc; supplementation with B6 may increase the intracellular concentrations of these essential minerals. There are many B6 antagonists, including food colorings (especially FD&C yellow #5), certain drugs (isoniazid, hydralazine, dopamine and penicillamine), oral contraceptives, alcohol and excessive protein intake.

Biotin: Extremely safe. Works synergistically with other B-vitamins and coenzyme Q10 and carnitine. Alcohol and antibiotics may decrease biotin levels because of destruction of  biotin-producing gut bacteria.
Pantothenic Acid (Vitamin B5) and Pantethine: Safe. Works together with carnitine and coenzyme Q10 in fatty-acid transport and utilization.

Folic Acid: Folic acid supplementation should always include vitamin B12 supplementation, because B12 deficiency causes neurological symptoms. Works together with vitamins B12 & B6, SAM, and choline. Estrogens, alcohol, various chemotherapy drugs (especially methotrexate), sulfasalazine, barbiturates, and anticonvulsant drugs all interfere with folic acid absorption or function.

Cobalamin (Vitamin B12): Safe. Vitamin B12 and folic acid are intricately involved in chemical processes. Since vitamin B12 works to reactivate folic acid, a deficiency of B12 results in a folic acid deficiency if folic acid levels are only marginal. A high intake of folic acid may mask a vitamin B12 deficiency because it prevents the changes in the red blood cells gut does not counteract the deficiency in the brain.

Vitamin B12 also influences melatonin secretion. The low levels of melatonin in the elderly may be a result of low vitamin B12 status. Vitamin B12 (1.5 mg of methylcobalamin per day) produces good results in the treatment of sleep-wake rhythm disorders, presumably as a result of improving melatonin secretion.

Calcium: Supplementation usually not recommended, especially if you are eating calcium rich foods. Skip a vitamin/mineral supplement, if you are eating a lot of the following calcium rich foods, though you can take yeast instead (to get the B vitamins – but do NOT overdose on B6). The primary source of calcium is dairy products, kelp, cheese, carob flour, dulse, collards, turnip greens, almonds, yeast, parsley, yogurt, wheat bran, broccoli, soybeans, miso, romaine lettuce. Plant foods rich in calcium include tofu, kale, spinach, turnip greens and other green leafy vegetables. Calcium absorption from kale is superior to that of milk. Since ounce for ounce kale is higher in calcium than milk, it is a good alternative. Other members of the cabbage family (turnip, collard, and mustard) are as beneficial as kale. When there is an excess influx of calcium the body reduces calcium absorption. Calcium interacts with many nutrients, especially vitamin D, K and magnesium. High dosages of magnesium, zinc, fiber, and oxalates negatively affect calcium absorption. Caffeine, alcohol, phosphates, protein, sodium and sugar increase calcium excretion. Aluminum-containing antacids ultimately lead to an increase in bone breakdown and calcium excretion.

Magnesium: Good food sources are kelp, wheat bran, wheat germ, almonds, cashews, yeast, nuts, tofu, cooked soybeans, brown rice. People with kidney disease or severe heart disease should not take magnesium (or potassium) except by physician’s orders. Magnesium can cause a loose stool. Magnesium, calcium, potassium and other minerals interact extensively, and dosages of other minerals reduce the intake of magnesium and vice versa. Vitamin B6 works together with magnesium in many enzyme systems and increase the intracellular accumulation of magnesium. A high calcium intake and a high intake of dairy foods fortified with vitamin D result in decreased magnesium absorption. There are many drugs that adversely affect magnesium status, particularly many diuretics, insulin and digitalis.

Potassium: Most people can handle any excess of potassium. The exception is people with kidney disease, who may experience heart disturbances and potassium toxicity. Potassium interacts with many body systems with magnesium. Supplementation usually not recommended in those on many prescription drugs. This mineral is important for healthy blood pressure.

Boron: Extremely safe. No known interactions with boron and any nutrient or drug. Useful in the prevention of osteoporosis and arthritis.

Chromium: Very important for proper blood sugar levels. It has gained a great deal of attention as a weight-loss aid. Meats and whole grains are the best sources of chromium. Good sources are yeast, calf liver, whole-wheat bread, wheat bran, rye bread, potatoes, wheat germ, green pepper, apple, butter, parsnips, banana, carrots, orange, blueberries. Those on vegetarian diets, should probably supplement with yeast (but be careful not to overdo the vitamin B6). One of the key methods for enhancing weight loss is to increase the sensitivity of the body’s cells to the hormone insulin. Chromium lowers body weight yet increases lean body mass, presumably because of increased insulin sensitivity. Chromium picolinate increased muscle mass, which means greater fat-burning. Extremely safe, but too much can cause diminished sleep requirements. Refined sugars, white flour products, and lack of exercise can deplete chromium levels, and calcium carbonate and antacids may reduce chromium absorption.

Iodine: 150 mcg daily is the requirement. Too much actually inhibits thyroid gland synthesis.
Iron: Deficiency can cause restless legs syndrome. There are two forms of dietary iron, heme and nonheme. Heme iron is bound to hemoglobin and myoglobin. It is in animal products and is the most efficiently absorbed form of iron. Decreased iron absorption is often caused by a lack of hydrochloric acid secretion in the stomach. Beef liver is a great source of iron. For deficiency, take 30 mg. Too much iron supplementation is associated with increased risk for heart attacks. High intakes of other minerals, particularly calcium, magnesium, and zinc, can interfere with iron absorption. Vitamin C enhances iron absorption. Anti-inflammatory drugs like aspirin and ibuprofen may contribute to iron loss via gastrointestinal bleeding.

I don’t know about you, but I love getting fresh strawberries. When we have some time on a weekend morning, my wife and I make pancakes and put some sliced strawberries on top before dousing it with maple syrup. It’s a delicious breakfast item but hardly the only way to enjoy fresh strawberries. These versatile berries are good for many things from breakfast to dessert and even as an add-in to some salads. And if you’re like me, you like to stock your fridge with fresh fruits and vegetables. And why should you? But strawberries can spoil and then you waste your money. However, expert farmers revealed a revolutionary tip to help you make your strawberries last longer.

Strawberries are a delicious way to add some nutrition into your diet. They’re loaded with Vitamin C, folate, potassium, fiber, manganese, magnesium and tons of cancer-fighting antioxidants. They’re a great way to get a much-needed nutritional boost.

Strawberries have been linked to improving brain function, boosting eyesight, reducing high blood pressure, decreasing symptoms of arthritis, and even lowering the risk of some cardiovascular diseases. If you’re not eating strawberries on a regular basis, you’re missing up on a great boost to your diet. You should definitely buy some this week. And after learning this tip, you’ll be able to ensure they last longer than usual.

While strawberries might be on sale some seasons of the year, they’re usually pretty expensive. So it’s a shame when you forget about them and then they spoil. It can sometimes deter you from buying them again. But don’t fear – there is a way to help them last longer.

Help keep your strawberries fresher in the fridge for longer.

To make your red berries last longer, you just need some white vinegar.

Simply mix one part white vinegar with 5 parts water in a large bowl. Think about using ½ cup vinegar with 2 ½ cups of water. Mix the liquids together then soak your berries in the vinegar mix for a few minutes.

After that, the strawberries shouldn’t spoil for a while. The vinegar helps get rid of mold spores and other bacteria that start to rot away the fruit before you’re ready to eat them.

While you might be a little squeamish around using vinegar, don’t worry – it doesn’t make your strawberries taste any different. Instead it just cleans them better than water alone.

Once you’ve soaked them in the white vinegar solution for a while, drain them out in a colander or a salad spinner. And when they’re all clean, pop them into a container and store them in your fridge like you normally would. But if you really want to make them last, dry them thoroughly then place them onto a paper towel inside your fridge.

Another tip: If you notice a moldy strawberry in the bunch, remove it immediately. This can help prevent the mold spores from traveling to other berries and running more of them.


The Following Recipes from Joseph Mercola’s Healthy Recipes are good (modify for yeast allergy):
Beef And Cucumber Salad
Brown Rice and Fresh Veggies
Cabbage Crunch
Sunflower Power Salad
Creamy Zucchini-Cashew Soup
Tuscan Bean and Kale Soup
Spicy Miso Kale Soup
Spinach-Basil Green Minestrone Soup
Ginger Baby Bok Choy
Mint Snap Peas
Rainbow Chard with Red Onions
Spinach with Butter and Garlic
Fresh Herb and Garlic Beef Tenderloin
Coconut Kale with Sesame Crusted Salmon
Chicken Burgers with Red Peppers
Cinnamon Flax Fruit
Cumin Spiced Lettuce Roll
Garlic Hummus with Celery and Pita Crisps

Snacks are no longer just for kids. In fact, they are a very important piece of the Take Control Of Your Health Program. Choosing healthy foods is as important at snack time as at mealtime. Snacks can add fiber and nutrients to your diet without unwanted calories. They can give you an energy boost during the day and prevent you from overeating at meals, and they can also stabilize your blood sugar. The trick to snacks is to plan ahead so that you do not get yourself into a situation where you are too hungry, and ready to grab anything to eat, good or bad. Think of a snack as a “mini meal” that will help you have a healthy diet, rather than as an opportunity to consume treats. With proper portions and the correct food choices, snacking will enhance, not hinder, your diet. In addition to the snack recipes in this section, please also remember that any leftovers that remain from any of the other recipes you have prepared, would make excellent snack choices. In fact, it is recommended that you prepare more than you need for any given meal, in order to have extra portions of already prepared food on hand. This will not only save time preparing additional snacks, it will ensure that you have something healthy to grab between meals. Of course planning your snacks is the key to success. It is not wise to wait until you are starving to look for a snack. In addition to leftovers, now that you know your individual metabolic type, you can be sure to have snack food on hand that is easily transportable, such as cut up organic vegetables, cubes of raw cheese, small containers of salad-ready lettuce and salad dressing, or hummus. In addition to the recipes shared in this book, below is a list of snack ideas:

  • Fresh organic fruit or a handful of dried fruit
  • Fresh raw organic vegetables—such as cut up carrots, celery, red and green pepper, with nut butter or yogurt.
  • Whole grain or rice crackers with nut butter or cheese
  • Yogurt and berries
  • A handful of raw nuts and/or seeds
  • Hummus and carrot sticks
  • A homemade smoothie with yogurt, raw egg, fruit, and/or whey powder
  • A piece of cold leftover chicken or turkey with raw veggie of choice
  • Roast beef slices with Dijon mustard and cucumber
  • Hard boiled eggs
  • Romaine lettuce leaves with turkey and avocado

Almond Butter
All you have to do is place your almonds in a food processor and process them until they’re as fine as possible. Add coconut oil, a little at a time, until you get the desired consistency for your butter.

Dilled, Turmeric Eggplant
1 tsp. oil
1 tbsp. turmeric
2 tbsp. dill spice
1 big eggplant, cut into 1/4 in. slices and into strips
1/2 C lean ground beef
about 4 tbsp. spring water
1 medium onion, diced
1 clove garlic, minced
freshly ground pepper
2 1/2 tsp. organic high lignan flax oil

Add olive oil to pan and lightly coat pan. Combine ground beef, onion, garlic, turmeric into a wok or large cast iron fry pan. Sitr fry all ingredients together until meat is no longer pink. Throw in the eggplant, dill, miso paste and enough spring water to keep the contents from sticking to the pan. Stir fry all ingredients together until eggplant is just cooked, about eight to ten minutes. Grind fresh black pepper over everything, and top with flax oil. Do NOT cook the flax oil.

This is a more vegetarian dish with a Middle Eastern/Asian flavor. The beef is used to create a stock to flavor the eggplant, and is used more as a spice than as a main ingredient.

I often can’t find recipes tailored to my unique medical conditions, so I have to make my own recipes. I am sharing them with the public, especially anyone on Seroquel or who is struggling with weight gain. When the liver works better, you lose weight. Ingredients like turmeric, dill, etc, are very good for the liver.

I’m going more vegetarian, because I am creating liver friendly recipes. I am hoping that by nurturing my liver, I can lose a couple pounds. Too much red meat, nuts, oils, refined carbs, are bad for the liver.

You can buy miso at an Asian food store.

If I can’t go below 140, I won’t sweat it, though. Going more vegetarian will also help my budget. 

Lemon Salad dressing
½ C fresh lemon juice
1 tbsp. extra virgin olive oil
2 cloves garlic, minced
½ tsp. salt
ground black pepper
Shake all ingredients together.


My own personal recipe. I do a lot of this. Been cooking for a loooong time.

2 cups brown rice, washed
one piece of dried kelp, cut into squares
1 cup azuki or red beans, washed and soaked 6 to 8 hours
4 1/2 cups spring water, including water used to soak red or azuki beans
small pinch of sea salt
organic flax oil (1 tsp.)

Drain the water from the soaked red or azuki beans and set aside. Place the beans, kelp, and brown rice in a pressure cooker. Add the water used to soak the beans plus fresh water, according to the amount suggested above. Mix the brown rice, kelp, and beans. Place the uncovered pressure cooker over a low heat until the water just begins to boil. Add the sea salt, cover, and turn the heat to high. Reduce heat to medium low when the pressure is up. Heat at medium low for 35 to 40 minutes. Remove from heat, allow the pressure to come down, and remove the cover. Allow the rice and beans to sit for 4 to 5 minutes before serving. Add about 1 tsp. of oil of your choice on top of your dish and a bit of sea salt for flavoring, mix together. Yummy.
You can buy dried kelp (kombu) and azuki beans at an Asian grocery store. Some organic health food stores sell this, too. But just about all health food stores sell it.

Boneless, skinless chicken breast
Cut in half, right down the middle, to make two thin slices
Season with salt and pepper and granulated garlic
Heat up pan, add little bit of olive oil
Want to hear a sizzle when the chicken hits the pan
Cook until nice and golden brown
Turn it over, splash with chicken broth.
Turn over, turn heat down, add lid, steam to finish in 5 minutes.
Don’t let pan get dry, add more broth if necessary
Dice or chop for salads, pasta, etc. Or use as a sandwich.

Bok Choy Chicken Salad
½ C chicken breast, cubed (see recipe above for chicken breast)
1 bok choy
2 carrots
2 celery stalks
non-yeast paste
1 tsp. extra virgin olive oil
1 tsp. sesame oil
3 tbsp. distilled vinegar (or lemon juice)
½ tsp. extra virgin olive oil
freshly ground pepper
Marinate chicken breast in a non-yeast paste.
Cut carrots, bok choy, and celery into strips. Mix all together.
Mix olive oil, sesame oil, non-yeast paste and rice vinegar or lemon juice for dressing. Mix dressing into the salad.
Saute chicken breast in cast iron pan with ½ tsp. olive oil, add water as necessary to keep chicken from sticking to pan. Add cooked chicken to the salad.
Eat salad in bowls and add a tsp. more distilled vinegar or lemon juice if needed for dressing. Top each bowl with freshly ground pepper. 

Baked Fish Steak
4 fish steaks or fillets, such as salmon (about 4 oz. each)
1 to 2 tsp. extra-virgin olive oil
4 slices lemon or fresh lemon juice
1 tbsp. chopped parsley (I freeze this and use it)
distilled vinegar and/or lemon juice
black pepper to taste

Preheat oven to 400 degree F or start fire in grill.
Lay each fish piece in a glass bakeware. Drizzle each piece with olive oil. Season each piece with lemon juice, capers (optional), parsley, a dash of vinegar and/or lemon juice, and pepper. Tightly cover the bakeware with aluminum foil or wrap each fish piece in aluminum foil (if using the grill).
If using foil, fold the bottom and top of each sheet toward the center. Then fold In the sides until the fish is completely enclosed. If using foil, place on a baking sheet and bake for 15 minutes. If using glassware, put glassware in the oven. On the grill, wait till packets puff up from the trapped steam or fish flakes easily with a fork. Or grill foil packets about 4 inches from heat over gray, ash-coated coals for about 10 minutes per side. Test fish after 15 minutes and check to see if fish flakes easily with a fork.

Yeast Free Mayonnaise
Author: Tennille Jordan
Recipe type: Condiment
Prep time:  2 mins
Cook time:  8 mins
Total time:  10 mins
Serves: 16


  • 1 egg
  • 2 tablespoons fresh lemon juice
  • 1 cup olive oil
  • 1 teaspoon dry mustard
  • 1 teaspoon salt


  1. Use blender or hand mixer
  2. Beat egg at low speed for about 2 minutes
  3. While continuing to beat egg add lemon juice, dry mustard and salt
  4. Continue to blend and SLOWLY drip in oil
  5. The mixture will begin to thicken
  6. Mayonnaise is ready after all oil is added
  7. Spoon into air tight jar and store in refrigerator for no more than one week

Tip 1: When making mayonnaise it is very important to drizzle the oil into the egg mixture very slowly. The mayonnaise will not emulsify, take form, if you add the oil too fast. If you do not add the oil slowly you will have a jar full of white liquid. I am speaking from experience. Tip 2: Homemade mayonnaise spoils very quickly. It will usually keep for about a week in a refrigerator but you should inspect it very closely before each use for signs of spoilage.
Nutrition Information
Serving size: 1 tbsp Calories: 125 Fat: 14g Carbohydrates: 0g Sugar: 0g Sodium: 145mg

Broccoli or Cabbage Slaw 
6 to 7 C broccoli or cabbage sliced thinly
2 to 3 medium carrots sliced thinly
1/4 C yeast free mayonnaise
1 tsp. lemon juice
2 tsp. distilled vinegar

Wedges from 4 mandarin oranges, tangerines, or oranges opened with seeds removed and cut in half
sea salt, pepper, minced garlic clove, basil, parsley and celery seed, to taste – about ½ tsp. each

Whisk the yogurt, wedges, mustard, lemon juice, vinegar and spices together until creamy.
Pour over shredded broccoli or cabbage and toss well.
Store in frig for at least 1 hour or overnight to let flavors meld.

SMOOTHIES WITH EVERYTHING (only have one cup a day, save the other cup for another day)

Making The Smoothie
First blend 1 cup of water with some celery, watermelon, cucumber or other high water content food. Then add remaining ingredients in small increments so as not to overwhelm your blender. This helps blend more smoothly. Add water as needed to reach desired consistency. Blend for longer than you think is necessary and then blend a little more.

The Green Smoothie Formula
I take the suggested amount from each category below and get creative. And of course use a little of your sweet flavour combining intuition when it comes to green smoothies. A little cabbage is good, a lot is disgusting. Cayenne and watermelon? I’ve never tried it but I imagine it’s an acquired taste. Be sensible and if it is awful what’s the worst thing that happens? Your garden gets some sweet goodness or you force it on your friends or partner telling them to drink up and that it’s good for them. And refer to this list if you are limited in what you buy organic.

Green Veggies: Choose 2 1/2 –3 cups
Kale, Collards, Beet Greens, Dandelion Greens, Parsley, Mint, Fennel, Avocado, Cucumber, Zucchini, Spinach, Romaine Lettuce, Green Cabbage, Turnip Greens, Celery, Sprouts (Pea Shoot and/or Sunflower sprouts recommended)

Fruits and Sweet Veggies:  1 fruit/sweet veg or about 1-1/2 – 2 cups
Apples, Bananas, Pear, Blueberries, Strawberries, Raspberries, Blackberries, Pineapple, Papaya, Mango, Pomegranate, Cranberries, Kiwifruit, Figs, Watermelon, Lemon, Carrots, Sweet Potato, Beets

Optional Superfood Additions: 1 tsp – 1 Tbs of 3-4 of these
Raw Cacao, Flax Oil, Hempseed Oil, Walnut Oil, Almonds, Goji Berries, Dates, Coconut Oil, Bee Pollen, Coconut (fresh or dry), Hempseeds, Chia Seeds, Spirulina, Ginger, Cayenne, Stevia, Sesame Seeds, Pumpkin Seeds, Nut/Seed Butters are good options if you have a weaker blender

Additional Optional Liquids
• Ice (if you like it cold)
• Vegetable Juice (100% veggie)
Coconut Water (not to be confused with coconut milk)
Nut or Seed Milk
Herbal tea (such as peppermint or ginger tea)
• Food grade essential oils

Yeast Free Yellow Mustard
Author: Tennille Jordan
Recipe type: Condiment
Cuisine: American
Prep time:  15 mins
Cook time:  24 hours
Total time:  24 hours 15 mins
Serves: 8


  • ½ cup ground mustard
  • ½ cup filtered water
  • ¾ tablespoons fresh lemon juice
  • 1 teaspoon yeast free all-purpose flour mix or brown rice flour
  • ¾ teaspoons salt
  • ⅛ teaspoon turmeric
  • ⅛ teaspoon paprika
  • ⅛ teaspoon garlic


  1. In medium sauce combine all ingredients and whisk until smooth
  2. Set to medium heat and bring to a boil
  3. Reduce heat to low and simmer for 10 minutes stirring frequently
  4. Remove from heat and allow mustard to cool uncovered
  5. Transfer mustard to a jar or small coverable bowl and refrigerate for at least 24 hours before serving

24 fresh asparagus spears
1/2 tsp. coconut or grapeseed oil
¼ tsp. lemon zest (omit if lemons are not organic)
1 tbsp. fresh lemon juice
1 tbsp. chicken broth
¾ tsp. yeast free mustard
1/2 tsp. extra virgin olive oil
dash of black pepper
Preheat oven to 500 degrees F.

Snap off and discard woody bases of asparagus spears. Arrange asparagus in a single layer on a baking sheet. Coat asparagus with ½ tsp. coconut or grapeseed oil. Bake asparagus for 10 minutes, or until crisp-tender and lightly browned. Remove from oven.

Meanwhile, combine remaining ingredients in a screw-top jar. Cover and shake until well-combined.

Drizzle vinaigrette over asparagus and toss gently to coat. Serve at once, let cool, or chill.

1 frying (free range or not raised with antibiotics) chicken (2 ½ to 3 pounds), skin removed (as much as possible), cut into serving pieces
2 tbsps. fresh lemon juice
1 clove garlic, crushed or minced
freshly ground black pepper

In a bowl, combine lemon juice, garlic and pepper. Arrange chicken in a shallow casserole or baking pan, and pour over it the lemon mixture. Cover and bake at 350 degrees F, until tender, about 40 minutes, basting occasionally. Uncover casserole and bake 10 minutes longer to allow chicken to brown. When chicken cools, cut up chicken meat into cubes, and use as a spice on your salads. You can treat yourself to one chicken piece with a meal, if you want and just cut the rest for salads. Freeze or refrigerate chicken pieces (depending on when you will use the chicken).

2 C organic brown rice and quinoa, washed (using a strainer)
1 C black-eyed peas (organic preferred), washed and soaked 6 to 8 hours, discard water used for soaking
2 tbsp. celery, diced
2 tbsp. onion, diced
2 tbsp. carrots, diced
several squares of kombu (kelp)
4 1/4 C spring water
small pinch of sea salt
organic flax oil (1 tsp.)

Place all ingredients in a pressure cooker, except flax oil. Cover the cooker and place over a high flame (heat). When up to pressure, reduce flame to medium-low. Pressure cook for 35 to 40 minutes. Remove from the flame and allow the pressure to come down. When the pressure is down, remove the lid and let the rice, quinoa and beans sit for 4 to 5 minutes before serving. Add about 1 tsp. of organic flax oil (shake the bottle well first or stir it with a stick) on top of your dish and a bit of sea salt for flavoring, mix together. Yummy. You NEVER cook flax oil. Always add it FRESH from the bottle.

Yeast Free Chili Powder
Author: Tennille
Recipe type: Seasoning
Cook time:  5 mins
Total time:  5 mins
Serves: 8


  • 2 tablespoons paprika
  • 2 teaspoons oregano
  • 1¼ teaspoons cumin
  • 1¼ teaspoons garlic powder
  • 1 teaspoon onion powder
  • ¼ teaspoon cayenne pepper


  1. In a medium bowl and all ingredients
  2. Mix thoroughly and store in spice or other air tight jar

Nutrition Information
Serving size: 1 Tablespoon

½ C black turtle beans, washed and soaked 6 to 8 hours or overnight, discard water used for soaking
1 tsp. extra virgin olive oil
1 onion chopped
3 cloves garlic, peeled and chopped
2 1/2 C organic brown rice with quinoa or brown rice, washed (you will need a strainer)
6 C spring water
1 tsp. ground cumin
¼ tsp. chili powder
sea salt and pepper to taste
2 tbsp. celery, diced & 2 tbsp. carrots, diced
¼ C chopped fresh cilantro (optional)

Coat medium sauce pan with olive oil and saute onion and garlic until lightly browned. Place all ingredients except cilantro (if using) into a heavy pot. Mix and place the uncovered pot on a low flame until the water begins to boil. Add the sea salt, cover the pot and reduce the flame to medium-low and simmer for 35 to 40 minutes (if using rice and quinoa) and for 60 minutes (if using rice only). About five minutes before the time is up, add the cilantro (if using). Remove from flame and allow the beans and rice to sit for 4 to 5 minutes before placing in a serving bowl.

How to Hard Boil an Egg (use vegetarian fed hens or organic, free-range, cage-free versions):

  1. Place eggs that are at least 5 days old (NOT fresh from the farm!) in a single layer in the bottom of a pot, and fill the pot with water that covers two inches above the eggs.
  2. Place the pot on the stove and turn the burner to high. You can walk away for a few minutes but make sure you check on it to see when it begins to boil.
  3. Once the water starts boiling, PUT THE LID ON THE POT (can you tell that’s important?) and take the pot off the stove.
  4. Set a timer for 10 minutes and let the covered pot of eggs sit. (This is a good time to wash dishes or something)
  5. When the timer goes off, your eggs should be done. Use tongs or a slotted spoon to remove eggs from the hot water.
  6. Place the eggs in a small bowl and place in the sink then run cold water over the eggs. (Don’t skip this step!  The steam it creates inside the shell makes it easier to remove the shell later)

TOMATO AND SPINACH SALAD (great way to use eggs or tofu, don’t fry your eggs ever) or BRUSSEL SPROUTS SALAD
3 C washed and dried baby spinach or other salad mixes with spinach, can also use fresh brussel sprouts, cut thinly (shredded)
2 small tomatoes or 8 cherry tomatoes (local grown or organic), OMIT tomatoes if using brussel sprouts
2 boiled eggs (cooled and peeled) or about ½ lb. of organic tofu (firm is preferred) squared, OMIT EGGS if using brussel sprouts
¼ C distilled vinegar
1/2 tsp. extra virgin olive oil
1 tbsp. fresh squeezed orange or tangerine juice (from real orange or tangerine, just mash some wedges and get the juice out, then throw the skin into the salad)
½ tsp. sea salt
freshly ground pepper (if using brussel sprouts)

Tear spinach and salad greens into bite sized pieces and arrange on dinner plate as a main dish or several salad plates as a side. Cut tomatoes and eggs into wedges and arrange on top of salad greens.

In a bowl or jar, whisk together vinegar, oil, and orange juice. Drizzle dressing over salads and sprinkle each with a little sea salt.

For brussel sprouts, just cut into shreds and drizzle dressing over the sprouts with freshly ground pepper

LIVER APPLE SALAD (this recipe is good for the adrenal glands, good for stress relief) 
2 C spinach alone or with other salad greens
½ C berries (except strawberries and blueberries)
¼ to ½ C nuts of your choice (hazelnuts are great)
1 green apple cut into slices
1 large white or yellow onion
¾ C chicken or beef livers (chopped into 1 in. pieces)
1 tsp. coconut oil
¼ C lemon juice
3 tbsp. fresh fruit juice (from freshly squeezed orange, pineapple, etc.)
2 tbsp. fresh thyme or 1 tsp. dried thyme
1 clove garlic (crushed or minced)
1 tsp. extra virgin olive oil
salt and pepper to taste

Toss the salad ingredients into a large bowl (except the livers). Coat skillet with coconut oil. Fry livers in skillet on medium heat, stirring often until golden brown. In the meantime mix all the dressing ingredients together and whisk well. Toss livers into the salad and pour the dressing over the salad in your bowl (according to your taste).

1 small head green cabbage, cored and shredded
1 carrot peeled and shredded
1 small green pepper, seeded and chopped OR 2 stalks celery, chopped
¼ C chopped onion
3 tbsp. yeast-free mayonnaise
2 tbsp. distilled vinegar
2 tbsp. pineapple or orange juice (from fresh or frozen)
¼ tsp. sea salt
½ C chopped chicken (leftover from lemon chicken-see recipe above)

In a large bowl whisk together the cabbage, carrot, green pepper (or celery) and onion. In a small bowl, whisk together the rice vinegar, Greek yogurt, fruit juice and salt. Pour over the cabbage mixture and toss to coat. Cover and refrigerate for at least 4 hours or overnight. Toss chopped chicken into the mixture just before serving.

2 tbsp. distilled vinegar
2 tbsp. fresh pineapple or orange juice (can use juice from frozen pineapple)
1½ tsp. yeast-free mustard
1½ tsp. chopped fresh dill (preferred) or 1 tsp. dried dill
1 tsp. poppy seeds
1 tsp. extra virgin olive oil
¼ tsp. sea salt
¼ tsp. freshly ground pepper
1 C thinly sliced green cabbage
1 C thinly sliced red cabbage
½ C pre-cut matchstick carrots (you can pre-cut it yourself)
Combine first eight ingredients (through pepper) in a bowl. Add cabbage and carrots. Toss to coat.

KELP DASHI STOCK (kelp is found at Asian grocers), use wakame seaweed instead of kelp if you want.

Wipe kelp with a damp cloth (do not wash, or much of the flavor will be lost), soak in 4 cups of water, and let sit for an hour. Heat to the boiling point, but remove the kelp just before the water actually boils. Leftover dashi stock may be stored in the frig for 2-3 days or frozen.

1 lb. chicken breast
2 T sake
1 t salt
mayonnaise, lemon juice plus mustard

Prick with fork to keep from shrinking while steaming. Sprinkle salt on both sides. Place chicken in a heat proof dish and sprinkle with sake. Place dish in a steamer and cover. Steam for 13-15 minutes over high heat; check to see if done with fork or knife. Slice into 3/8 in. thicknesses. Mix yogurt, lemon juice plus mustard and dip chicken into it as you eat. Only eat part of this, cut up the chicken and throw some of it in salads.

14-16 oz. beans

A ingredients:
2 tbsp. fresh orange juice
pinch of salt
½ T sake
1 tsp. non-yeast paste

1 cucumber
1 medium carrot
½ C wakame seaweed (soaked and chopped)
mandarin orange wedges from 1 orange, or other orange/tangerine wedges (seeds removed and halved)

In a 2 quart saucepan, boil tofu in a generous amount of water for 2-3 minutes. Drain well.

Beat cooked tofu with egg beater, add A ingredients, blend well and smooth.
Slice cucumber and carrot thinly into 1 ½ in. (4 cm) long pieces and mix vegetables with oranges wedges with the tofu. 

1 2/5 oz. dried wakame seaweed
2 cucumbers
¼ C nihaizu (distilled vinegar and lemon juice)
4 t toasted white sesame seeds

A ingredients:
2/3 C water
1 t salt

Soak dried wakame seaweed in cold water until soft about 20 minutes. Cut away any hard ribs, chop coarsely. Rinse in hot water, then plunge into cold water to retain texture and color. Drain and squeeze.

Peel cucumber if waxed. Do not peel Japanese cucumbers. Slice very thinly. Soak in A a few minutes; drain and squeeze. Coat wakame seaweed and cucumber strips with nihaizu and toss lightly. Serve wakame seaweed and cucumber slices in small bowls with toasted sesame seeds.

2 Japanese eggplants or 1 large eggplant
1/4 green pepper or 1 celery stalk

Dressing ingredients:
1/8 tsp. non-yeast paste
1/8 T sesame oil
1 T distilled vinegar
1 T toasted sesame seeds
½ T mirin
1 t fresh ginger root, grated

Cut eggplants in half lengthwise. Remove stems.

With the point of a knife, score each eggplant 1/8 in. (5 mm) deep lengthwise. Each cut should start at just below the stem and extend to the bottom. Steam eggplants for 7 minutes over high heat. Let stand to cool; keep in refrigerator until serving time.

Chop green pepper (celery). Arrange chilled eggplants on large platter; sprinkle with chopped green pepper and serve with dressing.

8 dried shiitake mushrooms, softened, (reserve soaking liquid)
½ head cabbage

Simmering Stock:
1 1/4 C reserved liquid from shiitake mushrooms
1/3 C mirin
3 ½ T soy sauce
Soften shiitake mushrooms in lukewarm water until soft. Cut into quarters. Cut cabbage into 1 ½ in. (4 cm) squares.

In Dutch oven or large pot, heat simmering sauce over moderate heat to boiling. Add shiitake and continue to cook over moderate heat 4-5 minutes.
Add cabbage and continue to cook until cabbage is tender.

organic brown rice and quinoa (2 cups)
As a general rule, equal amounts of rice and water are sufficient. Use 3 C of spring water.
small pinch of sea salt
Measure rice carefully.

Wash rice & quinoa in a strainer. Rub grains gently; wet grains break easily.
Repeat this step three more times or until water is almost clear.

Set rice & quinoa aside for at least 30 min in summer and 1 hour in winter. This allows ample time for rice to absorb the water.
In cooking pot, add rice and correct amount of water. Cover with lid.
Place the brown rice, quinoa, water and sea salt in a pressure cooker. Cover, place on high flame, and bring up to pressure. Reduce the flame to medium-low and cook for approximately 45 to 50 minutes. Remove from flame and allow the rice and quinoa to sit for 10 minutes. Rice absorbs enough water.

During this 10 minutes the grain are allowed to “settle”, and the cooking process is completed by the heat retained in the rice and the walls of the pot.

Prepare a non-metallic tub, preferably a wooden or glass (make sure its not polished since the vinegar will remove the wax polish).
Wash mixing tub well. Dry with kitchen towel.
Put cooked rice mixture into mixing tub and spread evenly over the bottom of mixing tub.

Sprinkle vinegar mixture of 2T vinegar, ½ T sugar (can omit sugar if you are calorie conscious), and 1t salt already mixed and ready, and sprinkle vinegar mixture generously over rice. You may not need all the vinegar mixture. Do not add too much liquid. With a large wooden spoon, mix rice with a slicing motion. While you mix, use a hand, or an electric fan. This is not to cool sushi rice, but to puff the extra liquid away. Keep sushi rice in the wooden tub, covered with a damp cloth.

CALIFORNIA ROLL (I’m allergic to shellfish, so I only use imitation crab, which is made from fish) 
plastic wrap
bamboo mat (in Asian grocers)
½ cucumber
vegetable peeler
sharp knife
cutting board
ripe Hass avocado or avocado
4 imitation crab sticks or ¼ lb. cooked shredded crab, with each strip cut in half lengthwise
2 C sushi rice
2 nori sheets
1 tbsp. sesame seeds OR masago (seasoned capelin roe, TRY TO OMIT THIS if you need to lose weight)
small spoon
damp kitchen towel
bowl of clean water
lemon juice (optional)

Cut a large piece of plastic wrap, a little more than twice the size of your bamboo mat and place on table. Place bamboo mat on top and encase it in the plastic by smoothing the wrap evenly over both sides. Set the mat aside.
Peel cucumber and scoop out seeds with small spoon. Cut cucumber half into thin strips about 1/8 to ¼ in. wide and set aside.

Cut Hass avocado in half lengthwise knife twisting around pit in middle until avocado separates. Cut half without pit into two lengthwise quarters. Remove skins with knife by pulling with knife from top to bottom. Set slices aside. Clean your hands and knife with damp kitchen cloth. Cut into four lengthwise slices per each quarter. Set aside. To prevent avocado from turning brown, squeeze on some fresh lemon juice on cut avocadoes.
Lay sheet of nori, shiny side down, on cutting board. Moisten hands with a little water and spread a cup of prepared sushi rice on top of nori very thinly, so that you can see “holes” in the layout.

Spread and pat the rice across the nori, leaving a two inch margin uncovered at the bottom and top edge. Don’t use too much rice, you should be able to see nori through it. Sprinkle sesame seeds over the rice (omit this step if using masago or if you want to make it less fattening).

Lay plastic wrapped bamboo in front of you.

Put plastic covered mat atop the nori, smashing down the mat onto the rice all over. Flip mat over, so that seaweed in on top. The nori should be in the middle of the mat.

Lay a strip of shredded crab or crab sticks across the middle of the nori, add a strip or two of cucumber next to it and lay avocado slices and pickled ginger on top.

Use bamboo mat to roll bottom edge of nori over the filling in the center, tucking it over firmly so the filling is enclosed, not all the outside of the roll will be covered with rice.

Pull the mat back and lay it over the roll again. This time continue to roll forward, applying even pressure and tightening as you roll, using your mat as leverage.

Once it’s taken shape, take the roll off the mat and lay the mat over it. Press and smooth the roll, pressing it tightly and evening out the ends. If using masago, using a spoon sprinkle masago on the outside of the roll that has rice after it’s shaped.

With a very sharp knife (dipped in water if using masago), use a delicate, but firm sawing motion to cut the roll in half. Lay each half side by side, then with knife (dipped in water if using masago) going over the two, cut each half into three equal pieces.

Repeat the process with your remaining half of nori,  layering it lightly with rice, adding the filling and rolling and cutting the sushi.

Make enough to last for several days. Do not make this a meal. Eat it as a dessert and save the rest for later. You will need to use lemon juice on the avocado.

MICROWAVE AIR POPPED POPCORN (promise yourself you will ONLY eat one bag a day and perhaps no more than one or two bags a week, consider this a DESSERT). If you are trying to lose weight, you should not eat this very often. Maybe like once a year! If you must, be SURE you get non-GMO corn.

¼ C whole grain popping corn
paper lunch bag

Pour ¼ C popping corn into brown paper lunch bag. Fold bag over 3 or 4 times to about half way down. You want some space in the bottom. Place bag upright in the microwave. Set microwave for 2 minutes or slightly over 2 minutes. When popping slows down and there’s about a second between pops, pull it out. It’s HOT. Give the bag a good shake. Open the bag, and pour into big bowl. Can put a tad of extra virgin olive oil on it after it’s cooked. If you add oil, eat this once a week at the most. You can add a tad of coconut oil to it with some salt before it’s cooked, too – your bag will be a bit messy. The problem with the popcorn is that it is taking away from your raw food intake for the day, because it’s COOKED. But, hey, you can treat yourself with this every now and then, just don’t forget to exercise and stay pretty true to the diet plan.

½ lb. winter melon (butternut, acorn squash, etc.), diced in ½ in. cubes
some diced black forest (shiitake) mushrooms (soak and rinse mushrooms first)

Remove hard outer skin and seeds. Dice in ½ in (1.5 cm) cubes. Add some diced black forest mushrooms for color and flavor. (Soak and rinse mushrooms first). Bring soup stock to a full boil, add all ingredients, cover and cook slowly for 10 minutes.

1 head romaine lettuce
½ lb. fresh button mushrooms (omit)
1 pound cherry tomatoes
1 small head cauliflower
1 lb. very young raw asparagus spears

Remove outer leaves of romaine, separate stems from mushrooms, and snap off stem ends of tomatoes. Break cauliflower into florets, and trim stalk end from asparagus.

Wash all vegetables except mushrooms. Drain well. Wipe mushrooms with a paper towel.

Place inner leaves of romaine upright, around the sides of a deep round salad bowl. Arrange remaining ingredients neatly in the center. Chill until serving time. Serve with your favorite low oil, low sugar dressing.

1 bunch thin asparagus spears, about 1 lb., trimmed and bottom half peeled if stalked aren’t pencil thin
1 tsp. non yeast paste (organic, non-GMO preferred)
1 tbsp. distilled vinegar
½ tsp. raw honey (can omit if want to reduce calories)
½ tbsp. olive oil
1 ½ tbsp. spring water
¼ C walnuts (best nuts to use), lightly toasted (can use other nuts if you prefer)

Working with one asparagus spear at a time, slice spears on the diagonal to create very thin slices. Transfer to a medium bowl (snap off tips as you get to the end of the bowl and throw in bowl). Shave mushroom with mandolin or grater to create paper thin slices. Add mushrooms to bowl.

Combine miso, rice vinegar, honey, oil and water in a small bowl and briskly whisk until well blended and a pourable consistency (add more water if necessary).

Drizzle miso dressing over shaved mushrooms and asparagus and toss to coat.

Divide asparagus salad among plates. Top with toasted walnuts or nuts and serve.

1 cup dried wakame seaweed (soaked and chopped)
4 to 5 organic carrots (peeled and chopped into squares)
½ chopped tomato (store this in a separate container and add to salad when it’s eaten)
10 fresh asparagus stalks (bottom rough part removed, and broken up into 2 in. pieces)
hard boiled egg (chopped)
organic celery (chopped)
organic or romaine lettuce (broken up into small pieces)

DRESSING: Use several tablespoons of nonfat sour cream mixed with Hidden Valley Ranch Dressing (dry mix, about 1 tsp.)

Mix all salad ingredients together, except egg and tomato. When salad is to be eaten, add the egg and tomato to salad mix, and top with prepared ranch dressing above. If organic ingredients are not available, use non-organic.

6 oz. brussel sprouts, washed
1 tbsp. extra virgin olive oil
juice of one large lemon or lemon with apple cider or rice vinegar
kosher or sea salt and fresh cracked pepper to taste
With a large sharp knife, trim off the stems. Cut the brussel sprouts in half lengthwise, then place side down on the board and finely shred the sprouts. Place in a large bowl and toss with lemon juice, olive oil, salt and pepper to taste.

Chicken & Brussels Sprouts Salad
I rely on this Paleo chicken salad recipe for an easy way to use up leftover roasted chicken from my weekly meal prep!
1/2 pound of brussels sprouts (2-ish cups once sliced)
1/2 Granny Smith apple
1/2 cup quartered green grapes
1/2 cup chopped almonds
2 chicken breasts, chopped
1/2 white onion, finely diced
2 TBSP distilled vinegar
1 TBSP yeast free mustard
1 TBSP avocado oil
1 TBSP raw local honey
1/2 tsp Celtic sea salt
few grinds of black pepper

Cut the brussels sprouts in half and thinly slice. Do the same with the Granny Smith apple, slicing into matchsticks. The peel doesn’t bother me, so I keep it on. Grab a handful of grapes and quarter them, you should end up with about a half cup. Chop the half cup of almonds. Finely dice the white onion. Scallions would work too if you prefer a more mild onion flavor… though the white did not overpower.

I picked up a rotisserie chicken this week and used the thigh and leg meat in my Garden-Topped Portobellos.  I was hoping to make a chicken salad with the breasts, getting two meals from one $5 pre-cooked chicken. Remove the breasts and chop into bite-sized pieces. Combine all of these ingredients into a large bowl and gently toss the Brussels sprouts salad.
Whipping up the vinaigrette takes seconds.  Add all ingredients to a small bowl and whisk until smooth. Pour over the Brussels sprouts salad and toss to bring together.

Clean, fresh and flavorful… and won’t get nasty if it sits in your fridge for a day. Great to-go lunch material!

Avocado-Cucumber Salad with Carrot-Sesame Dressing

Author: The Scrumptious Pumpkin
Recipe type: Healthy Soups, Salads, and Sandwiches
Total Time: 20 minutes Prep: 15 minutes Cook: 5 minutes Yield: 4 servings
2 teaspoons sesame seeds (if already toasted, don’t need to toast)
1 head Bibb or Romaine lettuce (can omit if you do not have it)
2 avocados, halved, peeled, pitted, and sliced
2 small cucumbers, peeled, halved, seeded, and sliced
2 small carrots, roughly chopped
½ small shallot (or onion with a pinch of garlic or green onion), roughly chopped
1 tablespoon ginger
2½ tablespoons distilled vinegar
2 tablespoons honey or mirin (if using pickled ginger, don’t need this)
1 tablespoon water
4 tablespoons sesame oil (substitute 3 tbsp. water and only use ½ tbsp. sesame oil)
Salt and freshly ground black pepper

Preheat the oven to 350 degrees F.
Arrange the sesame seeds on a baking sheet and toast for about 5 minutes, or until seeds are lightly golden. Watch carefully as seeds burn quickly!
Meanwhile, prepare the dressing. In a food processor, add the carrot, shallot, ginger, vinegar, honey, and water. Pulse until smooth and creamy. Season to taste with salt and freshly ground black pepper. Add the sesame oil and pulse again, until well combined.
Break the lettuce leaves off the head and arrange the lettuce on serving plates. Top with cucumber and avocado slices. Drizzle on plenty of dressing. Top with toasted sesame seeds, and serve.


This Asian Broccoli Salad recipe is made with fresh and simple ingredients, and topped with a delicious peanut sauce.



1 large head broccoli, cut into small florets
1 cup shelled cooked edamame (can omit, if you do not have it)
1/2 cup thinly-sliced green onions
1/2 cup peanuts
1 batch peanut sauce (recipe below)
sesame seeds, for garnish


1/4 C peanuts
1 tablespoon distilled vinegar
1 tablespoon Bragg Liquid Aminos
1 tablespoon honey or agave nectar
1/8 teaspoon sesame oil
1-2 tablespoons hot water, as needed to thin the sauce



Heat a large pot of water until it is boiling. Try to eat this raw, if you can. Add in the broccoli florets and boil for 30 seconds.  Use a strainer to transfer them into a bowl of ice water, which will immediately halt the cooking process.  Drain.  Then add the remaining ingredients and toss until combined.  Serve immediately, garnished with sesame seeds if desired.


Blend all ingredients in a blender if using peanuts. If the dressing is too thick, whisk in hot water a tablespoon at a time until it reaches the consistency you desire.

Broccoli Smoothie

1 frozen banana
6 frozen berries (except blue and strawberries)
4 raw broccoli florets
1/2 tablespoon smooth peanut butter or equivalent nuts
1/4 cup cold water


Add ingredients to a blender and blend until smooth. Enjoy immediately!
Dip fillets in brown rice flour and saute’ them in oil, turning once and basting after turning. When the fish is done, remove to a heated platter, squeeze raw garlic through a press into the cooking oil, add lemon juice and pour over the fish.

Chinese-style Steamed Eggplant with Sesame Oil

1 large globe eggplant, or 2 long Chinese or Japanese eggplants
2 tablespoons olive oil
1 teaspoon sesame oil
2 teaspoons toasted sesame oil
2 to 3 teaspoons lemon juice
1 medium clove garlic, minced or grated with a microplane grater (about 1 teaspoon)
Kosher salt
2 to 3 teaspoons olive oil (optional)
Finely chopped scallions or cilantro
Toasted sesame seeds

Halve eggplants and place in a steamer. Steam until flesh feels soft and saturated with moisture, about 20 minutes. Remove from steamer and let cool. When the eggplants are cool enough to handle, scoop out the flesh in long segments, leaving out as best you can the pockets of seeds in the eggplant.

Meanwhile, whisk together olive oil, sesame oil, toasted sesame oil, lemon juice, garlic, 1/2 teaspoon salt, and 2 to 3 tsp. olive oil more (if needed). Toss the eggplant in the dressing, then taste add more salt, or lemon juice as desired. Garnish with scallions, cilantro, and/or toasted sesame seeds.

Dill Butternut Squash Fries (this is a DESSERT, only eat AFTER you’ve had your protein and carb veggies first)

1 butternut squash
1 tbsp. coconut oil, melted
2 tbsp. chopped fresh dill (or about 2 tsp. dried dill)
salt, to taste

Preheat the oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper.

Cut the bottom off of the butternut squash so you have an easy cutting surface. Use a sharp knife or a peeler to remove the skin of the butternut squash. Cut the squash in half, remove the seeds, and cut into fry-size strips.

Toss the fries in a large bowl with the coconut oil, dill, and salt. Place fries on the prepared baking sheet, making sure not to overlap in order to keep the fries cooking evenly.

Bake for 35 minutes, or until tender on the inside and crunchy on the outside. Remove from the baking sheet and place on a cooling rack to help retain their crunch. Eat while still warm.


1 butternut squash – peeled, seeded, and cut into 1-inch cubes
2 tablespoons coconut oil
2 cloves garlic, minced
salt and ground black pepper to taste

Preheat oven to 400 degrees F (200 degrees C).
Toss butternut squash with coconut oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.
Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.
Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.


Broccoli Salad ingredients:
1 large head broccoli, cut into small florets
1/2 cup thinly-sliced green onions
1/2 cup nuts
1 batch nut sauce (recipe below)
sesame seeds, for garnish

1/4 cup nuts
1 tablespoon lemon juice
1 tablespoon toasted sesame oil
1 tablespoon fresh squeezed fruit juice
1/8 teaspoon sesame oil
1-2 tablespoons hot water, as needed to thin the sauce

Heat a large pot of water until it is boiling.  Add in the broccoli florets and boil for 30 seconds.  Use a strainer to transfer them into a bowl of ice water, which will immediately halt the cooking process.  Drain.  Then add the remaining ingredients and toss until combined.  Serve immediately, garnished with sesame seeds if desired.

Whisk all ingredients together in blender until combined. If the dressing is too thick, whisk in hot water a tablespoon at a time until it reaches the consistency you desire.

1 C spring water
3 tsp. coconut oil
1/4 C frozen spinach or 1 C fresh spinach
2 C kale
2 medium carrots
5 frozen or fresh broccoli florets
¼ to ½ C frozen pineapple
wedges from about half an orange (seeds removed)

Blend all ingredients together. Start off with water, kale and spinach and coconut oil. Then add in broccoli, carrots, orange and pineapple.

1 large head of broccoli, sliced into strips
¼ C extra virgin olive oil
¼ C fresh lemon juice
1 tbsp. minced green onions
salt and pepper to taste

In a large bowl, whisk the olive oil with the lemon juice and green onions and season with salt and pepper. Add the broccoli, toss to coat and serve.

4 cups very finely chopped or slivered curly kale or Russian kale(about 6 ounces on the stem, or half of a 3/4-pound bunch, stemmed and washed in two rinses of water)
2 tablespoons coarsely chopped toasted almonds
1 apple, sweet, like a Fuji, or a sweet-tart, like a Gala, Braeburn or Pink Lady, cored and cut in 1/4-inch dice
2 tablespoons fresh lemon juice
Salt to taste
1 very small garlic clove, puréed
5 tablespoons extra virgin olive oil

Combine the kale, almonds, apple in a large bowl.
Whisk together the lemon juice, salt, garlic and olive oil. Add to the salad, and toss well, and serve.

Preheat oven to 225 degree F. Rinse kale thoroughly. Remove big stems. Tear kale into pieces (uniformity is more important than size–but they shrink down so don’t make the pieces too small). Place kale on a non-stick cookie sheet or a cookie sheet lined with parchment paper (they might stick to a regular cookie sheet). Sprinkle generously with spices such as sea salt, nutritional yeast (omit for yeast allergy), Old Bay seasoning (my fave), ground ginger, garlic salt or anything you like. Bake for 45-50 minutes until dark green and crispy, but be careful not to burn! Omit all spices if you have salicylate intolerance and just eat plain. These are so good, you can eat the kale plain.

MEATLOAF (very basic)

2 lbs. ground beef
1 C water
¾ C oats
2 cloves garlic minced
1 large egg beaten

Preheat oven to 350 degrees F. Mix all ingredients. Put in loaf pan and bake one hour. Drain off fat.


1½ lbs 93% ground beef
1 onion, minced
3 stalks celery & leaves, minced (optional – omit because celery will absorb fat)
2 eggs
2/3 cup oats
4 ounces skim milk (made from Great Value nonfat dry milk or .13 C dry milk plus water)
½ teaspoon sage
½ teaspoon salt
Preheat oven to 350 degrees.

Beat eggs; stir in milk, oats, sage, salt, onion and optional celery. Mix into ground beef. NOTE: Traditional meatloaf has double the salt; we like this recipe as is, but you may season to your own tastes by increasing salt or adding pepper.

Place in 9″ X 9″ pan, leaving 1/2″ empty border (makes it easy to remove any grease later).

Bake uncovered for 30 to 60 minutes at 350 degrees.

Immediately remove any grease standing in the border.

Makes 6 servings of 4 oz. ground beef each.

1 ½ C spring water
1 C washed and drained basmati rice

Put rice and then water in pressure cooker. Turn on heat, place cooker on stove top. Cover cooker and heat until it steams and boils and the pressure is up. When the pressure is up, turn off the heat, then when the steam has stopped (around 15 minutes later), open cooker and fluff with fork.

6 ounces 100% organic buckwheat soba noodles
1 tsp. light olive oil
1 onion, thinly sliced
1 large leek, thinly sliced into half circles
2 hard boiled organic eggs, peeled and quartered
sea salt to taste

Heat the olive oil in a large skillet over medium heat. Once hot, add the onions and leeks and saute for 15-20 minutes, stirring occasionally until softened and starting to brown. Meanwhile, bring a large pot of water to a boil. During the last 5 minutes of cooking time for the onions, add the soba noodles to the boiling water. Cook the soba noodles until al dente (about 4 minutes). Drain the soba noodles and add to the skillet with the onion and leek mixture. Add sea salt and put mixture on top and toss to coat all the noodles. Turn the heat off, divide the noodles into two serving bowls and top with 1 egg each. Serve immediately.


Use hormone and antibiotic free chicken breast (all skin should be removed).

Put about 1/4 inch of water in a Dutch oven or deep skillet. Set it on the burner and bring the water to a boil.

Add two chicken breasts, or however many will fit without piling them on top of one another, to the boiling water. The water should not completely cover the chicken.

Sprinkle the exposed chicken with the seasonings of your choice, such as salt and garlic.

Turn the heat on the burner down slightly, but keep the water boiling. Keep an eye on the water. If it is close to all boiling away, add more, or your chicken will burn and stick to the bottom of the pan.

Watch the chicken. When the edges start to turn white but the top that you see is still pink in the middle, about 4 minutes, turn it over. Sprinkle more seasoning on this cooked side.

Cook for an additional 3 minutes or so, then make a small slit in the chicken and see if it is cooked through. All of the meat should be white. When it is done, remove it from the water with a fork and serve hot.

1 lb. 93% lean ground beef
2 onions, minced
1/8 tsp. garlic powder
2 teaspoons chili powder
1 C tomato sauce (Great Value petite diced tomatoes blended)

Combine the first 4 ingredients with ¼ C of the tomato juice (sauce). Shape into patties. Fry in fry pan, and pour over the remaining ¼ C of tomato juice (sauce), until done, adding more tomato juice (sauce) if necessary.
Makes 4 servings of 4 oz. meat each

1.5 – 3 oz. rice vermicelli (the less vermicelli you use, the less calories)
7 oz. skinned and boned chicken breast
A Ingredients: ¼ t salt, 2 t sake (rice wine)
3 dried shiitake mushrooms

3 green peppers
2 stalks celery
5¼ oz. cabbage
B ingredients: 1 T sake, 1 t mirin, 1.5 t salt
C ingredients: ½ t sesame oil, dash of pepper
2 T vegetable oil

Bring a pot of water to a boil and soak rice vermicelli in the boiling water and cook for 2 minutes. Rinse in cold water.

Cut the rice vermicelli for easy handling. Drain thoroughly.

Marinate chicken pieces in A. Trim stems of mushrooms; slice thinly. Cut cabbage into serving size; cut peppers into quarters lengthwise (remove seeds); cut celery into diagonal slices.

Heat 1 tsp. vegetable oil in wok or 12 in. skillet; add chicken pieces and saute’ until done over high heat.

Add vegetables and stir-fry over high heat; add rice vermicelli and ingredients B and stir-fry until all vegetables are tender.

Add ingredients C just before turning heat off. Toss lightly.


Though still alcoholic, mirin is a suitable substitute for sake in a recipe and will help to retain much of the intended flavor. Essentially a sweetened rice wine, mirin can be substituted equally in a recipe for sake, though it will impart a slight sweetness to the finished dish. If any added sugar is necessary in the recipe, skip it if you substitute mirin so that you do not over-sweeten the dish. This is the closest substitute for sake and if alcohol is not a problem, choose mirin for your dish. Find mirin in Asian markets or in the Asian section of major grocery stores.
Sweet Sherry or Chinese Shiaoxing Wine

These common cooking wines are both sweetened so you will want to omit additional added sugar when substituting with these. Cooking sherry is found in most grocery stores, while Chinese shiaoxing wine can be found at Asian markets and the Asian-food section of major grocery stores. Both types of cooking wine can be substituted in equal proportion to the amount of sake called for in a recipe to marinate your meat or vegetables.

White Grape Juice and Lemon Zest
White grape juice is another viable substitute for sake and is non-alcoholic. Add a pinch lemon zest to each tablespoon of white grape juice substituted to provide a little tang and better match the complexity of sake. Substitute white grape juice mixed with lemon zest in equal proportion for the sake called for in your recipe. This is the best substitute for sake in a marinade for those individuals that cannot have any alcohol in their diets.

Skip the Sake
If you must avoid alcohol for health or religious reasons, one easy solution is to just skip it altogether. To create a marinade that has a similar consistency, add the same amount of water in exchange for the sake called for in the recipe. While this does not add the same flavor, it does ensure that your meat or vegetables are well-coated with the marinade and able to absorb the other flavors that make it up.
However, if you find yourself wanting to make a recipe that calls for sake, but not wanting to run to the store to grab some (or have problems finding sake in your local grocery store or Asian market), a fortified white wine, like dry vermouth, will do the trick.

You can also use Chinese rice wine, or dry sherry if the recipe only calls for a small amount (1 to 2 tablespoons) of sake. Or if you want to leave booze out of the equation all together, you can substitute rice wine vinegar mixed with water or white grape juice for the sake at a 1 to 3 part ratio. For example if a recipe calls for 1/4 cup sake, I would substitute 1 tablespoon rice wine vinegar mixed with 3 tablespoons water or juice.

Round steak or any low-fat steak
1 tsp. extra light olive oil
2 tsp. minced garlic
salt & pepper to taste

Coat cast iron fry pan with olive oil. Heat on medium heat until oil is hot. Add steak with garlic and season with salt and pepper. Cook steak until desired doneness. Gail prefers medium rare, and serve. 


2 tbsp. miso paste
3 cups spring water
soaked and chopped wakame seaweed (about ¾ C dried seaweed)
chopped green onions or leeks (about 2 spring onions)
chopped hard boiled egg
fresh organic flax oil with particulate (if desired)

Add miso paste to spring water in a stainless steel pot. Heat mixture over medium heat until water boils. Add seaweed and/or green onions or leeks. Heat over medium low heat until all ingredients are heated through. Serve with egg and flax oil (optional) and eat. Depending on Gail’s total fat intake for the day, Gail adds flax oil, if she has not pigged out on peanuts.

FOR SNACKS, Gail eats honey roasted peanuts in 2 tbsp. increments, fresh fruit (strawberries, with nonfat sour cream; chopped watermelon in 1 cup increments; medium sized granny smith apple, or whatever is cheap and a low calorie fruit). Sometimes she has half a banana with her strawberries, depending on whether she has had good magnesium and potassium sources during the day. 

Gail logs all her food into and this helps her determine what to eat next, and which foods she needs to eat to have a balanced intake of protein, carbs, fats and sugars for the day. She tends to go low on carbs, and a bit higher on the protein, sugars and fat. Fruit and  honey roasted peanuts are a weakness. To compensate, she works out more on her indoor Tony Little’s glider. 

2½ C brown rice with quinoa
½ C great northern beans, washed and soaked for 6 to 8 hours or overnight, discard water used for soaking
½ C sweet corn
kelp squares
4 ½ C water
small pinch of sea salt

Mix the rice, beans, kelp squares, and corn in a pressure cooker. Add the water and place the uncovered cooker over a low flame until the water just begins to boil. Add the sea salt, place the lid on the cooker, and turn the flame up to high. When the pressure is up, reduce the flame to medium-low. Cook for 35 to 40 minutes. Remove the cooker from the flame and allow the rice, quinoa and beans to sit for 4 to 5 minutes before  placing in a serving bowl.

1 cup chickpeas
1 inch piece kombu
½ C carrots
½ C onions
3 C water
pinch of sea salt

Soak chickpeas for 6-8 hours or overnight with a little kombu. Dice carrots and onions. Layer kombu on the bottom of the pressure cooker and place chickpeas on top. Add the water, including the soaking water, if desired. Bring mixture to a boil without a lid, reduce the flame, and cook for 30 minutes. Discard any foam that rises to the surface. Cover the pressure cooker and bring to pressure on a low flame. Cook with low pressure for about 40 minutes. Allow pressure to come down completely and remove the cover. Remove the beans and layer the carrots and onions on the bottom of the pot. Place the beans on top of the vegetables. Bring to a boil, cover with a heavy regular lid (it is better not to pressure-cook the vegetables), reduce heat, and cook on a medium flame for about 1 hour until the beans are 80 percent done. Add a pinch of sea salt and continue cooking until the beans are well done, but not mushy and most of the liquid has evaporated. Transfer to a serving dish.

2 ½ C brown rice with quinoa
½ C black turtle beans, washed and soaked 6 to 8 hours or overnight, discard water used for soaking
6 cups water
small pinch of sea salt

Place the rice & quinoa, beans, and water in a heavy pot. Mix and place the uncovered pot on a low flame until the water begins to boil. Add the sea salt, cover the pot, and reduce the flame to medium-low. Place a flame deflector under the pot and simmer for 30 minutes. Remove from the flame and allow the rice and beans to sit for 4 to 5 minutes before placing in a serving bowl.

1 tsp. vegetable oil
2 cloves garlic, minced
1 lb. shredded cabbage
½ tbsp. miso paste or soy sauce
1 tbsp. rice wine

Heat the vegetable oil in a wok or large skillet over medium heat. Stir in the garlic, and cook for a few seconds until it begins to brown. Stir in the cabbage until it is coated in oil; cover the wok, and cook for 1 minute. Pour in the soy sauce, and cook and stir for another minute. Increase the heat to high, and stir in the Chinese cooking wine. Cook and stir until the cabbage is tender, about 2 minutes more.

4 C water
1 C lean ground pork
1 can water chestnuts, drained and chopped, ~ ½ C chopped
1 t salt
3 sheets of dried seaweed (tear into small pieces)
1 egg
1 green onion (I freeze and chop these in advance)
1 t sesame seed oil

Bring water to boil. Add about ½ C of boiling water to the ground pork to break up meat. Add to the boiling water in the pot and stir to break up meat. Add salt, chopped water chestnuts, simmer 5 min. Add seaweed and cook 2 min. stir in beaten egg. Add chopped green onions and sesame seed oil just before serving.

2 tsp. ground cumin
½ tsp. ground black pepper or ground coriander
2 tsp. ground turmeric
½ tsp. ground mustard
½ tsp. ground ginger
Mix and shake all together in an airtight jar.

1 to 1¾ lbs. chicken thighs or cut-up broiler-fryer chicken or chicken breast with rib-meat
salt and pepper to taste
2 onions or one large onion
7.5 oz. canned diced tomatoes drained (about the size of one tomato) or 1 tomato
coconut oil (1 tsp.)
1 C water or just enough to create a sauce
½ C nonfat sour cream or plain yogurt
1.5 tbsp. homemade mild curry powder
garlic (chopped) or about ½ tsp. garlic powder

Cut chicken into serving size; sprinkle with salt and pepper. Set aside. Chop onions and garlic (or use garlic powder). Chop tomato coarsely (if using tomato instead of canned tomato).

Heat coconut oil in large skillet or Dutch oven and add garlic or garlic powder and chopped onion. Saute’ until color turns amber.

Add chicken and reduce heat to medium low; cover with a lid and cook chicken until half done.

Add homemade mild curry powder and chopped tomato; stir and continue to cook adding 1 C water. Cook 1 hour over low heat. Add more water if necessary and add nonfat sour cream or yogurt during the simmering process, stirring constantly.

Pour the chicken curry in a large serving bowl and serve with cooked rice.

Recipe for Turmeric-Ginger Tea


1 cup water
1/4 tsp. ginger powder
½ tsp. turmeric powder
Honey to taste
Slice of lemon or lemon juice to taste
Pinch of black pepper
½ tsp. coconut oil


In a small saucepan, bring water to a boil, add the ginger and turmeric root, then simmer for 10-15 minutes, then add honey to taste and a wedge of lemon. Also add the coconut oil and the pinch of black pepper, both of which make the turmeric more easily absorbable and maximize its health benefits. 


Main Ingredients:
Dried Wakame seaweed: 3/4 ounce (20 grams or 2 1/2 cups soaked)
Chia seeds: 1 tbsp
Black pepper: 1/2 tsp
Rice vinegar: 3 tbsp
Miso paste: 1-2 tsp
Honey: 1 tsp 
1. Soak dried seaweed in cold water for 20 minutes or until soften. Drain and cut off any hard spine. Chop and set aside. 
2. Mix miso paste, rice vinegar and honey together well. Taste and adjust the miso paste and honey. 
3. Pour the dressing over seaweed and mix. 
4. Sprinkle chia seeds and black pepper over the salad, and serve. 

Tomato Tofu Egg Drop Soup

As this soup is made by tomato, tofu and eggs, the taste is very light, without any intensive flavors, yet very healthy of course. If you still want to entertain your taste buds, you might like to use good quality, flavorful stock. Any stocks will work, like fish, chicken, beef or vegetable soups will add a depth of flavor into it. Homemade stock is the best for this. Yet, you can use homemade or canned soup to your liking.
The egg drop is an interesting point of enjoying this soup. Don’t overcook the eggs. When pouring in the whisked eggs, don’t let them sit in one place, and gently stir them around.
Prep time: 10 mins
Cook time: 10 mins
Yield:  2 to 3 serves


  • 2 tomatoes or ¼ C canned tomatoes
  • 150 gm tofu
  • 1 to 2 eggs, whisked
  • 2 cups water
  • 1 cup vegetable stock or chicken stock
  • salt, to taste


  • SKIP THIS STEP IF USING CANNED TOMATOES. Rinse the tomatoes if using fresh tomatoes. Soak in boiling water for a few minutes and remove the skin if desired. Cut into smaller pieces and remove the seeds. Set aside.
  • Cut tofu in to 1 to 1.5cm cubes.
  • Use a large pot, pour in water and the stock, then bring to boil over medium-high heat. Add the tomatoes and cook until tender. Lower the tofu carefully. Once it boils again. Turn off the heat. Steadily pour in the whisked egg and gently stir around with chopsticks, a large spoon or a fork. The egg should immediately turn into ribbons. Season with salt. Serve hot.


Tofu with Black Bean Sauce is for vegetarian/vegan guests, or for the occasional meatless Monday. Trust me, you won’t miss the meat.
Recipe type: Tofu
Cuisine: Chinese
Serves: 2 to 4 servings


  • 1 box firm tofu, about 15 ounces
  • 3 tablespoons oil, divided (cut the oil for calories)
  • 2 cloves of garlic, minced
  • 2 tablespoons dried fermented black beans, rinsed
  • 2 scallions, cut into large pieces, whites and greens separated
  • A few dried (or fresh) red chilies, deseeded and chopped (optional)
  • 1 tablespoon Shaoxing wine (use rice wine or mirin)
  • ½ tablespoon light soy sauce
  • ½ teaspoon sesame oil
  • ¼ teaspoon ground white pepper
  • ¼ teaspoon sugar (skip, if using mirin)
  • 1 teaspoon cornstarch, dissolved in 2 tablespoons water 

Cut the tofu into ¼-inch thick squares. Pat each piece of tofu dry with a paper towel, and set aside.