Hyman Detox

DR.
MARK HYMAN
THE BLOOD SUGAR SOLUTION
10-DAY
DETOX
DIET RECIPE GUIDE
The Meal Plan
soups are comforting and filling, and are great for those of you who like
to be creative with your vegetable intake. They provide loads of fat-
busting nutrients and energy to restore your vitality. Be sure to make
enough so you can enjoy soup several times throughout the week;
stored in sealed glass containers, these soups can last three to four days
in the refrigerator (or up to six months in the freezer).
Both the salad and soup options need a satisfying serving of protein
to go along with them to maintain your energy and maximize detoxifi-
cation. Be sure to add 4 to 6 ounces of protein of your choice
(when possible, use sustainably raised, grass-fed, or organic): chicken,
turkey, salmon, omega-3 eggs, tofu, or tempeh, either mixed in or on
the side (for simple protein preparation instructions, take a look at the
“Cooking the Basics” section on pages 258–61). You can mix your
salad ingredients in advance, put the protein and the dressing in sepa-
rate containers, and bring it all to work. Toss together right before you
are ready to eat; otherwise, your salad will be soggy.
Dinner
As with lunch, each day you can choose from the Core Plan or Adven-
ture Plan dinner. Or, if you prefer, you can make a simple protein and
vegetable according to the instructions in the “Cooking the Basics”
section.
Whichever dinner option you choose, remember you can always
augment with as many nonstarchy vegetables as you like. The more
vegetables, the better.
10-DAY DETOX STAPLES SHOPPING LIST

The following is a list of the basics you should have in your kitchen to
enable you to make a wide variety of healthy meals for these ten days —
and long after. Some of these ingredients may not necessarily appear in
the detox recipes, but they are great to have on hand for quick meals you
can make according to the “Cooking the Basics” guidelines on page 258.
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BloodSugarSolu_HCtext2P.indd 257 12/5/13 3:02:41 AM

T H E B LO O D S U G A R S O LU T I O N 1 0 - DAY D E TOX D I E T
■ Extra virgin olive oil

■ Extra virgin coconut butter (often called coconut oil; at room tem-
perature it is solid, but at warm temperatures it may be liquid)
■ Other healthy oils that you like (walnut, sesame, grape seed, flax, or
avocado)
■ Nut butters (raw if possible; choose from almond, cashew, macada-
mia, or walnut)
■ Nuts: walnuts, almonds, pecans, macadamia nuts
■ Seeds: hemp, chia, flax, pumpkin, sesame
■ Tahini (sesame seed paste — great for salad dressings and in sauces for
vegetables)
■ Canned full fat coconut milk
■ Unsweetened hemp or almond milk
■ Canned or jarred Kalamata olives
■ Almond meal
■ Apple cider vinegar
■ Balsamic vinegar
■ Low-sodium, gluten-free tamari
■ Low-sodium broth (vegetable or chicken)
■ Dijon mustard
■ Sea salt
■ Black pepper (peppercorns that you can freshly grind)
■ Detoxifying and anti-inflammatory herbs and spices, including tur-
meric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage,
oregano, onion powder, cinnamon, coriander, cilantro, paprika, and
parsley
COOKING THE BASICS

Below are a few basic cooking techniques that will allow you to make
quick meals if you choose to replace any of the lunches or dinners from
the 10-Day Detox.
258

The Meal Plan
Cooking Vegetables
Steam or sauté your vegetables and add some fresh or dried herbs or spices.
To steam:
■ In a large saucepan, bring 1 cup of water to a boil.
■ Place a steaming rack or basket over the water (you can get one at any
grocery store for about $2).
■ Chop your veggies. Place them in the steaming rack, cover, and
steam for 4 to 8 minutes, depending on the vegetable and your
desired level of tenderness. They should still be crunchy and bright
colored.
■ Add your favorite seasonings and drizzle with olive oil and a little salt
to taste. You can cook almost any vegetable this way. It’s easy. It’s
delicious. And it takes almost no time at all.
To sauté:
■ Chop your veggies.
■ In a sauté pan, heat 1 tablespoon of extra virgin olive oil over
medium-high heat.
■ Add the veggies and sauté for 5 to 7 minutes, stirring occasionally,
until they are cooked to your desired level of tenderness.
■ You can add onions, garlic, and/or mushrooms (shiitake are particu-
larly tasty) to sautéed veggies to make them more flavorful. You
might want to sauté these vegetables with a little salt first, then add
the others.
Cooking Fish and Chicken

Fish and chicken are easy to prepare in delicious and healthy ways. Just
grill, broil, or sauté your fish or boneless, skinless chicken, then season
with extra virgin olive oil, lemon juice, rosemary, garlic, ginger, or
cilantro (I like to experiment with spices). Here’s how:
259

To grill or broil:
■ Prepare the grill or preheat the broiler.
■ Sprinkle salt and any other seasoning you choose on your fish or
chicken. You can coat it in 1 teaspoon of olive oil. Then place it on
the grill or under the broiler.
■ Cook fish until it is tender and opaque throughout, 7 to 10 minutes,
flipping it once halfway through the cooking time. Chicken will
take longer, perhaps up to 15 minutes. Again, flip it halfway. You’ll
know it’s done if it’s firm to the touch and white throughout when
you slice it. You can use a meat thermometer to be sure, but after a
while it will be second nature.
To sauté:
■ Sprinkle salt and any other seasoning you choose on your fish or chicken.
■ In a skillet or sauté pan, heat 1 to 2 tablespoons of extra virgin olive
oil over medium-high heat. Add the fish or chicken to the pan.
■ Turn fish just once while cooking, but turn chicken often to avoid
browning it too much on one side. Follow the same cooking times as
for broiling and grilling.
■ You can sauté onions, garlic, mushrooms, or other vegetables with
your fish or chicken to make it especially tasty.
■ Once it is cooked, season fish or chicken with additional salt, freshly
ground black pepper, up to 1 tablespoon of olive oil, and lemon juice
if you choose.
Tofu or Tempeh
Follow the guidelines for fish and chicken, or simply add cubed tofu or
tempeh to your vegetables before steaming or sautéing.
Spice Up Your Food

Remember to add herbs and spices to your cooking. Add fresh rose-
mary, chopped fresh cilantro, or fresh crushed garlic or fresh sliced gin-
260

The Meal Plan
ger to your vegetables. Using either dried or fresh herbs adds flavor and
incredible detoxification benefits. Place slices of ginger in the water
while you’re cooking rice (once you have transitioned off the 10-Day
Detox), or add 1 to 2 teaspoons of turmeric for delicious yellow, Indian-
style rice. These are powerful anti-inflammatories, and they give the
rice a wonderful aroma and flavor. Try different cooking styles to add
natural flavor as well. For example, roasting hearty vegetables such as
Brussels sprouts or onions brings out their natural sweetness. There is a
plethora of ways to eat your veggies — just keep trying new flavors, new
prep styles, and different vegetables until you find what you like best.
And remember, you can’t overeat these foods, so eat all the broccoli
and lettuce you want!
THE 10-DAY DETOX MEAL PL AN

Here is a recap of your 10-Day Detox Meal Plan:
Day 1
■ Breakfast: Detox Shake of your choice (page 267)
■ Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, maca-
damia nuts)
■ Lunch:
● Core Plan: Choice of soup with protein (page 273) or
Dr. Hyman’s Super Salad Bar with protein (page 271)

● Adventure Plan: Kale and Red Cabbage Slaw with Turkey
Meatballs (page 288)

■ Midafternoon Snack: Dip or spread of your choice (page 316) with
fresh vegetables
■ Dinner:
● Core Plan: Grilled Salmon with Onion Marmalade over
Greens (page 277)

● Adventure Plan: Coconut Curry with Fish or Tofu (page 300)
261

Day 2
■ Breakfast: Detox Shake (page 267)
damia nuts)
■ Lunch:
● Core Plan: Soup with protein (page 273) or Dr. Hyman’s
Super Salad Bar with protein (page 271)

● Adventure Plan: Bok Choy Salad with Tofu or Raw
Almonds (page 289)

fresh vegetables
■ Dinner:
● Core Plan: Grilled Snapper with Salad (page 278)
● Adventure Plan: Chicken Breast with Ratatouille and
Steamed Broccoli (page 302)
Day 3
damia nuts)
■ Lunch:

● Adventure Plan: Walnut Pâté with Fresh Tomato Salsa
(page 290)
fresh vegetables
■ Dinner:
● Core Plan: Asian-Flavored Chicken Skewers with Wilted
Leafy Greens (pages 279–80)

● Adventure Plan: Grilled Salmon or Tofu Vegetable Kebabs
(page 304)
262

The Meal Plan
Day 4
damia nuts)
■ Lunch:

● Adventure Plan: Cod Cakes over Mixed Greens (page 295)

fresh vegetables
■ Dinner:
● Core Plan: Stir-Fry Vegetables with Almonds (page 284)
● Adventure Plan: Bibimbap- Style Vegetables with Egg or
Tofu in Spicy Chili Sauce (page 310)
Day 5
damia nuts)
■ Lunch:

● Adventure Plan: Vegetable Rolls with Shredded Chicken
and Nut Cream (page 291)

fresh vegetables
■ Dinner:
● Core Plan: Herb- Crusted Chicken Breasts with Roasted
Garlic (page 281)

● Adventure Plan: Roast Fish Casserole with Fennel and Leeks
(page 306)
263

Day 6
damia nuts)
■ Lunch:

● Adventure Plan: Chopped Vegetable Salad with Salmon
(page 293)
fresh vegetables
■ Dinner:
● Core Plan: Baked Cod with Olive and Caper Pesto (page 282)
● Adventure Plan: Almond-Flax Crusted Chicken (page 307)
Day 7
damia nuts)
■ Lunch:

● Adventure Plan: Cucumber Salad with Sunflower Mock
Tuna (page 294)

fresh vegetables
■ Dinner:
● Core Plan: Roast Chicken Breast with Rosemary (page 283)
● Adventure Plan: Beef with Bok Choy (page 308)
Day 8
264

The Meal Plan

damia nuts)
■ Lunch:

● Adventure Plan: Arugula, Avocado, and Grilled Snapper
(page 296)
fresh vegetables
■ Dinner:
● Core Plan: Grilled Pepper Steak and Salad (page 285)
● Adventure Plan: Chicken Breast Stuffed with Sun-Dried
Tomato Pesto, with Sautéed Spinach (page 312)
Day 9
damia nuts)
■ Lunch:

● Adventure Plan: Spiced Turkey Wrap with Watercress and
Avocado (page 298)

fresh vegetables
■ Dinner:
● Core Plan: Steamed Snapper with Ginger and Scallions (page 286)
● Adventure Plan: Thai Fish Salad (page 313)
Day 10
damia nuts)
265

■ Lunch:

● Adventure Plan: Watercress and Arugula Salad with Poached
Eggs (page 299)

fresh vegetables
■ Dinner:
● Core Plan: Grilled Tofu with Cilantro Pesto (page 286)
● Adventure Plan: Chicken Encrusted with Red Chili Pesto
(page 315)
266

21
The Recipes
Food should be delightful, delicious, and nourishing to body, mind,

and soul. These recipes are all designed to create pleasure and vibrant
health. Enjoy!
BREAKFAST DETOX SHAKES
D R . HYMAN’S WHOLE - FOOD P ROTEIN SHAKE

Serves: 1 Prep time: 5 minutes
■ ½ cup frozen blueberries
■ ½ cup frozen cranberries
■ ¼ organic lemon with the rind (optional)
■ 1 tablespoon almond butter
■ 1 tablespoon pumpkin seeds (see note below)
■ 1 tablespoon chia seeds (see note below)
■ 1 tablespoon hemp seeds (see note below)
■ 2 raw walnuts (see note below)
■ 2 raw Brazil nuts (see note below)
■ ¼ avocado
■ ½ tablespoon extra virgin coconut butter
■ ½ cup unsweetened almond or hemp milk
■ ½ cup water
267

Combine all the ingredients in a blender and blend on high speed until
smooth. You can also add all ingredients to a widemouthed quart-size
Mason jar and use a hand-held immersion blender and drink it right
from the jar. Be sure to add enough water so that the smoothie is drink-
able but still thick (total liquid should be an inch or two above the other
ingredients before blending). You can also make it thicker and eat it
with a spoon.
N OT E : To activate the enzymes in the seeds and nuts in any smoothie
recipe for easier digestion, you can soak them ahead of time. Fill a bowl
with enough water to cover the seeds or nuts and soak for at least
30 minutes, preferably overnight if time permits.
Nutritional analysis per serving (1½ cups): calories 547, fat 52 g, saturated
fat 10 g, cholesterol 0 mg, fiber 13 g, protein 15 g, carbohydrate 27 g, sodium 41 mg
K IWI AND C HIA SEED SMOOTHIE

■ 1 kiwi (firm, not too soft), peeled and sliced in half
■ ¼ avocado
■ 4 tablespoons chia seeds (see note below)
■ ½ lime, juiced
■ ¼ cup packed fresh mint leaves
■ 1 cup ice
■ 2 cups water
■ 1 cup packed spinach or 1 medium kale leaf, stem removed
smooth.
Nutritional analysis per serving (1 cup): calories 265, fat 18 g, saturated fat
2 g, cholesterol 0 mg, fiber 18 g, protein 10 g, carbohydrate 31 g, sodium 58 mg
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The Recipes
G INGER AND C UCUMBER SMOOTHIE

■ ½ cup raw almonds (see note below)
■ 2 kale leaves, stems removed
■ 4 tablespoons chia seeds (see note below)
■ ½-inch piece gingerroot, peeled
■ ½ medium cucumber, peeled and seeded
■ 2 cups water
smooth.
Nutritional analysis per serving (1 cup): calories 446, fat 34 g, saturated
SPICED A LMOND SMOOTHIE

■ 1 tablespoon raw almond butter
■ ¼ avocado
■ 1 kale leaf, stem removed
■ ¼ cucumber, peeled
■ ¼ lime, peeled and seeded
■ 8 to 10 chopped fresh mint leaves
■ ½-inch piece fresh gingerroot, peeled
■ ½ teaspoon extra virgin coconut butter
■ ¼ cup hemp seeds (see note below)
■ 1 tablespoon chia seeds (see note below)
■ 1 cup water
■ 2 to 3 ice cubes, depending on how cold you like your drinks
■ optional: ¼ jalapeño chili, seeds removed
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smooth.
Nutritional analysis per serving (2 cups): 437 calories, fat 35 g, saturated
A LMOND AND STRAWBERRY SMOOTHIE

■ 1 tablespoon raw almond butter
■ 3 raw walnuts (see note below)
■ 1 cup water
■ ½ cup fresh or frozen strawberries
■ ¼ avocado
■ ½ teaspoon fresh gingerroot, peeled
■ ¼ teaspoon cinnamon
■ 1 tablespoon flaxseeds (see note below)
■ 2 to 3 ice cubes, depending on how cold you like your drinks
smooth.
THE CORE PL AN LUNCH RECIPES

Below are the instructions for creating your own salad bar, as well as
five delicious soup recipes for you to choose from. Just a reminder: Be
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The Recipes
sure to add 4 to 6 ounces of the protein of your choice: chicken,

turkey, salmon, omega-3 eggs, tofu, or tempeh, either mixed into your
soup or salad or on the side.
Dr. Hyman’s Super Salad Bar

Why go to a salad bar when you can create your own at home? To
make this easy, start your week by setting up your own salad bar
fixings.
Preparation:
■Wash veggies, cut them into convenient salad-size bits, and store
in sealed glass containers all in one location in your refrigerator. Cut
enough for two to three days and repeat throughout the ten days as
needed for freshness. Add different veggies at least twice a week for
variety.
■ Make your salad the night before so you can grab-and-go on your
way out the door. Store dressing in a separate container.

■ Store items not requiring refrigeration in small glass jars, prefera-
bly on a single shelf so they’re easy to find. Toasted and raw nuts and
seeds stay fresh for weeks when sealed in glass jars.
■ Ready, set, prep: Pick a variety of items from the list below and
add them to your shopping list each week. Start by choosing your
greens. Consider mixing various types of greens together — I like hav-
ing some romaine with arugula to balance out texture. Skip iceberg
lettuce; it is hardly green and has almost no nutrients. Then choose
your veggies, protein, healthy fats, and dressing. Select different options
each day to keep your palate happy.
Greens (2 cups per salad)

■ Arugula
■ Spinach
■ Mixed greens
■ Romaine
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■ Watercress
■ Kale
Vegetables (1 to 2 cups per salad, except as noted)

■ Cucumber
■ Peppers: red, green, yellow
■ Sprouts: sunflower, pea shoots, clover, etc.
■ Tomatoes: grape, cherry
■ Carrots
■ Beets (¼ to ½ cup)
■ Red onions (¼ to ½ cup)
■ Scallions (¼ to ½ cup)
■ Broccoli, lightly steamed
■ Cauliflower, lightly steamed
■ Cabbage: red, Napa, etc.
■ Mushrooms
■ Snap peas
■ Asparagus
■ Artichoke hearts (packed in water in glass jars)
■ Hearts of palm (packed in water in glass jars)
■ Kalamata olives
■ Zucchini
■ Roasted eggplant
■ Herbs, dried: parsley, basil, oregano, dill, cilantro, mint, etc. (1 teaspoon)
■ Herbs, fresh: mint, parsley, basil (1 cup), dill, and oregano (¼ cup)
Protein (4 to 6 ounces)
■ Canned fish (packed in water): salmon, sardines, herring, etc. (skip
tuna; it has too much mercury)
■ Chicken (baked or roasted)
■ Turkey (baked or roasted)
■ Tofu
■ Tempeh
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The Recipes
■ Hard-boiled eggs (2)

■ Cooked shrimp
■ Leftover chicken or seafood from dinner
Healthy fats (choose one)

■ Avocado (¼ to ½)
■ Nuts, raw: almonds, cashews, walnuts, hazelnuts, Brazil nuts, pecans,
etc. (¼ cup)
■ Seeds, raw: flax, chia, hemp, sunflower, pumpkin, sesame, etc. (¼ cup)
Dressing (1 to 2 tablespoons per salad)

Here is the basic principle for making simple salad dressing. You can get
creative with these ingredients; experiment and find out what you like.
Start by mixing oil with lemon (or lime) juice or vinegar, at a ratio
of ¾ oil to ¼ lemon or vinegar (or 3 to 1 oil to vinegar):
■ Oil: extra virgin olive, flax, walnut, or avocado oil

■ Lemon or lime juice, or apple cider, balsamic, or wine vinegar
■ Optional: Dijon mustard (mixed with lemon or vinegar)
■ Optional: seasonings including salt, freshly ground black pepper,
fresh or dried herbs such as basil, oregano, garlic, onion, and rosemary
■ Optional (to make your dressing creamy): avocado or tahini (sesame
paste)
The Core Plan Lunch Soups
C REAMY CAULIFLOWER S OUP

Serves: 4 Prep time: 15 minutes Cook time: 15 minutes
■ 2 tablespoons extra virgin olive oil (reserve ¼ teaspoon for serving)
■ ½ medium onion, diced
■ 2 cloves garlic, sliced
■ 1 medium cauliflower, cut into 2-inch chunks
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■ ¼ cup raw cashews

■ 2 tablespoons sesame seeds or 1 tablespoon tahini
■ ¼ avocado
■ salt and freshly ground black pepper, to taste
■ 1 tablespoon chopped fresh parsley
Heat the oil in a medium soup pot over medium heat. Add the onion
and garlic and sauté for 5 minutes, until translucent. Then add 4 cups
water and the cauliflower, cashews, and sesame seeds or tahini. Bring to
a boil, reduce the heat to low, and simmer for 10 to 15 minutes, or until
the cauliflower is tender. Let cool for 5 minutes. Transfer to a blender
(or use a hand-held immersion blender to puree the soup directly in the
pot) and blend with the avocado until smooth. Season with salt and
pepper. Drizzle with the ¼ teaspoon extra virgin olive oil and chopped
parsley. Serve warm or chilled with your favorite salad and protein of
your choice.
C HICKEN S OUP FOR THE CAUSE

Serves: 4 Prep time: 15 to 20 minutes Cook time: 55 minutes
■ 1 tablespoon extra virgin olive oil
■ 1 small chicken, cut into quarters (remove the giblets; optional to remove
skin)
■ 3 medium carrots, peeled and sliced into half-moons
■ 4 stalks celery, diced
■ 2 medium onions, diced
■ 1 quart reduced-sodium chicken stock
■ 2 thin slices fresh ginger
■ 1 cup kale or spinach
■ 1 cup chopped fresh parsley
Heat the oil in a medium soup pot over medium heat. Brown the chicken
2 to 3 minutes on each side. Remove and set aside. Add the vegetables
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The Recipes
(minus the kale or spinach) to the pot and cook for 4 to 5 minutes. Put
the chicken back in the pot, add the chicken stock, and bring to a boil.
Reduce the heat to low, cover, and simmer for about 45 minutes, until
the chicken starts to fall off the bones (you may want to add more liq-
uid). Remove the bones. Skim any grease off the top with a ladle. Sea-
son with salt and pepper and add ginger. Add the kale or spinach and
allow them to wilt. Add the parsley and serve with a green salad.
Nutritional analysis per serving (1¾ cups): calories 246, fat 7 g, saturated
Z UCCHINI AND WATERCRESS S OUP

■ 2 tablespoons extra virgin olive oil (reserve ¼ teaspoon for serving)
■ 1 medium onion, diced
■ 4 medium zucchini, diced
■ ¼ cup almond butter or ½ cup raw cashews
■ 1 quart reduced-sodium vegetable stock
■ 2 cups watercress, stems removed, chopped
In a medium soup pot, heat the oil over medium heat. Add the onion
and celery and cook for 5 minutes, until translucent. Add the zucchini
and sauté another 3 minutes. Add the almond butter or cashews and
vegetable stock and bring to a boil. Reduce the heat to low and simmer
for 5 minutes, until the zucchini is tender. Add the watercress and cook
for 3 more minutes, then turn off the heat. Using a slotted spoon, trans-
fer the vegetables to a blender with about a cup of stock and blend until
smooth. Pour back into the pot and combine. Season with salt and pep-
per. Drizzle each serving with ¼ teaspoon olive oil and serve with a
salad and protein of your choice.
Nutritional analysis per serving (1¾ cups): calories 225, fat 17 g, saturated
275

C REAMY A SPARAGUS S OUP

■ 3 cloves garlic, minced
■ 1 head cauliflower, cut into small florets
■ 2½ pounds asparagus, trimmed and cut into ½-inch pieces
■ ¼ teaspoon cayenne pepper
■ 6 cups reduced-sodium vegetable or chicken broth, or water
In a medium soup pot, heat the oil over medium-high heat. Add the
garlic and cook for 1 minute. Add the cauliflower, asparagus, and cay-
enne pepper. Cook for 4 to 5 minutes, stirring frequently. Pour in the
broth or water and bring the soup to a boil. Reduce the heat to low and
simmer until the cauliflower is fully cooked, 5 to 8 minutes. Carefully
transfer the soup to a blender and blend on high speed until smooth,
about 2 minutes (or use a hand-held immersion blender to puree the
soup directly in the pot). Season to taste with salt and black pepper. If
the soup is too thick, thin it with a little more broth or water. If adding
more liquid, return the soup to the stove, bring to a gentle simmer, and
heat to the desired temperature. Serve with a salad and protein of your
choice.
G REEN G ODDESS BROCCOLI AND A RUGULA S OUP

■ 1 teaspoon extra virgin olive oil
■ ½ medium onion, chopped
■ 2 cloves garlic, finely chopped
■ 1 large head broccoli, cut into medium florets
■ 1 cup arugula
■ 2½ cups low-sodium vegetable broth
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The Recipes
■ ½ cup unsweetened coconut milk

■ juice of ½ lemon, or more if desired
Heat the olive oil in a medium soup pot over medium-high heat. Add
the onion and garlic and cook until soft, about 3 minutes. Add the
broccoli and arugula. Stir frequently until the broccoli is bright green
and the arugula has wilted, 4 to 5 minutes. Pour in the broth and bring
the soup to a boil. Reduce the heat to low and simmer until the broc-
coli is fully cooked, 5 to 8 minutes. Carefully transfer the soup to a
blender and blend on high speed for 1½ minutes (or use a hand-held
immersion blender to puree the soup directly in the pot). Pour in the
coconut milk and lemon juice and blend for another 30 seconds. Season
with salt and pepper; add more lemon juice if desired. If the soup is too
thick, thin it with a little more coconut milk or water. If adding more
liquid, return the soup with the added liquid to the stove, bring to a
gentle simmer, and heat to the desired temperature. Serve with a salad
and protein of your choice.
Nutritional analysis per serving (1¼ cups): calories 104, fat 4 g, saturated
THE CORE PL AN DINNERS
G RILLED SALMON WITH O NION M ARMALADE

OVER G REENS

■ 2 medium red onions, thinly sliced
■ 2 tablespoons extra virgin olive oil, plus extra for brushing the salmon
■ 1 tablespoon apple cider vinegar
■ 4 salmon fillets (4 to 6 ounces each)
■ 8 cups arugula
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■ juice of ½ lemon, plus 1 lemon cut into 4 wedges

■ ¼ cup chopped fresh parsley
Prepare the grill or use a grill pan. In a bowl mix the onions, olive oil,
vinegar, and salt and pepper. Place the onions in the middle of a large
piece of foil; crimp it closed and place it on the grill or grill pan. Grill
for about 10 minutes, until the onions are soft, shaking the foil from
time to time.
Cut each salmon fillet into 2 or 3 strips, brush with olive oil, and
season with salt and pepper. Place each strip on the grill or grill pan and
cook for 2 minutes on each side, or until cooked through. Let cool.
Arrange the salmon on top of the arugula and drizzle with lemon juice.
Combine the chopped parsley with the onions and place a spoonful on
top of each salad. Serve with a lemon wedge.
Nutritional analysis per serving (4 ounces salmon, 2 cups arugula):
calories 244, fat 17g, saturated fat 2 g, cholesterol 71 mg, fiber 2 g, protein 27 g,
carbohydrate 8 g, sodium 312 mg
G RILLED SNAPPER WITH SALAD

SALAD:
■ 1 head romaine, outer leaves removed
■ 4 loosely packed cups (4 ounces) arugula
■ ½ avocado, diced
■ 1 cup sprouts
■ 6 radishes, cut in half and thinly sliced
■ 1 cup cherry tomatoes, halved
■ 2 tablespoons freshly grated carrot
■ 2 tablespoons freshly grated beets
■ 2 tablespoons extra virgin olive oil
■ juice of 1 lemon
■ 1 tablespoon Dijon mustard
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The Recipes
FISH:
■ 4 snapper fillets (4 to 6 ounces each)
■ 1 lemon, cut into 4 wedges
PREPARE THE SALAD:
Chop the romaine and arugula and combine in a bowl with the avo-
cado, sprouts, radishes, tomatoes, carrot, and beets. In a separate bowl,
whisk together the olive oil, lemon juice, and mustard. Pour the dress-
ing over the salad. Divide among 4 plates and set aside.
PREPARE THE FISH:
Prepare the grill, or use a cast-iron skillet over medium heat. Brush each
piece of fish with olive oil and season with salt and pepper. When the grill
or skillet is hot, cook the fish for 3 minutes on each side, or until cooked
through. Serve on top of the salad with a lemon wedge on the side.
Nutritional analysis per serving (4 ounces snapper, 2 cups salad
with dressing): calories 330, fat 17 g, saturated fat 2 g, cholesterol 53 mg,
fiber 7 g, protein 34 g, carbohydrate 12 g, sodium 146 mg
A SIAN - F LAVORED C HICKEN SKEWERS

Serves: 4 Prep time: 35 to 60 minutes Cook time: 10 minutes
MARINADE:
■ ½ cup low-sodium, gluten-free tamari
■ 1 teaspoon grated fresh gingerroot
■ 3 cloves garlic, crushed
■ 2 tablespoons sesame oil
■ 1½ teaspoons five-spice powder
CHICKEN SKEWERS:
■ 1½ pounds boneless, skinless chicken breasts, cut into ½-inch strips
■ twelve 12-inch bamboo skewers, soaked in water
279

PREPARE THE MARINADE:
Combine the ingredients in a large, shallow baking dish.

PREPARE THE SKEWERS:
Thread the chicken onto the skewers, leaving about 2 inches at each
end. Place the skewers in the baking dish, turning them to coat the
chicken in the marinade, cover, and refrigerate for 30 to 60 minutes.
Cover the ends of the skewers with foil so they don’t burn.
Prepare the grill or preheat the broiler (if using the broiler, place the
skewers on a broiler pan). Cook for 2 minutes on each side. Serve over
a bed of Wilted Leafy Greens (see recipe below).
Nutritional analysis per serving (3 skewers): calories 225, fat 9 g, saturated
WILTED L EAFY G REENS

■ 4 cups kale, stems removed
■ 4 cups watercress or mustard greens, stems removed
■ 8 cups spinach
■ ½ cup water
Tear the greens into 2- or 3-inch pieces. Heat a large saucepan over
medium heat and add the water, olive oil, and kale. Cover and let the
kale wilt for 1 to 2 minutes. Add the watercress or mustard greens and
allow them to wilt for another 1 to 2 minutes. Finally, add the spinach
and let wilt for another 1 to 2 minutes. Drain any excess water, add salt
and pepper, and serve.
Nutritional analysis per serving (2 cups greens): calories 128 , fat 8 g,
saturated fat 0 g, cholesterol 0 mg, fiber 4 g, protein 6 g, carbohydrate 12 g, sodium
106 mg
280

The Recipes
H ER B - C RUSTED C HICKEN BREASTS WITH

ROASTED GARLIC
■ 2 heads garlic, tops cut off
■ 4 boneless, skinless chicken breasts (4 to 6 ounces each)
■ 1 tablespoon chopped fresh rosemary
■ 1 tablespoon chopped fresh thyme
■ freshly ground black pepper
■ ½ teaspoon sea salt
■ optional: ½ tablespoon chopped fresh sage
■ ¼ cup macadamia nuts or cashews, crushed
■ 1 bunch asparagus, trimmed
■ 2 cups salad greens
Preheat the oven to 375°F. Drizzle 1 tablespoon olive oil over the heads
of garlic and roast in the oven for 30 to 40 minutes. While the garlic is
roasting, place each chicken breast in a plastic bag and pound firmly
with a meat cleaver to flatten slightly. Mix the herbs, salt, and pepper
and the nuts in a small bowl and place the mixture on a flat plate. Brush
each breast with a thin layer of Dijon mustard and coat each side with
the herb mix.
Heat 1 tablespoon olive oil in a sauté pan over medium heat. Sauté
the breasts with the smooth, rounded side down for 3 to 4 minutes.
Reduce the heat to low and turn over the breasts, cooking for another
3 minutes, until cooked through. Remove from the pan and set aside.
Heat 1 tablespoon olive oil in a new pan over medium heat. Sauté
the asparagus for 3 to 4 minutes, until tender. Remove from heat.
Slice the chicken breasts on an angle. Squeeze the roasted garlic out
of the skin and divide it evenly on top of the 4 servings of chicken.
Arrange the asparagus over the greens.
281

Nutritional analysis per serving (one 4-ounce chicken breast, about

5 spears asparagus, and ½ cup greens): calories 290, fat 16 g, saturated fat 3
g, cholesterol 65 mg, fiber 4 g, protein 28 g, carbohydrate 10 g, sodium 301 mg
BAKED C OD WITH O LIVE AND CAPER P ESTO

■ 1 cup pitted Kalamata olives
■ ¼ cup capers, drained
■ 1 tablespoon lemon zest, plus juice of 1 lemon
■ 1 cup roughly chopped fresh parsley
■ 2 cloves garlic
■ ½ cup raw walnuts
■ ¼ cup extra virgin olive oil
■ 4 fillets of cod (4 to 6 ounces each; or fish of your choice)
Preheat the oven to 350°F. In a food processor, combine the olives,

capers, lemon zest and juice, parsley, garlic, and walnuts and process for
20 seconds. Drizzle in the olive oil while the motor is running; pulse to
combine. Spread about 1 tablespoon of the olive and caper pesto onto
each fish fillet. Place the fish in a greased ovenproof dish. Bake for
20 minutes and serve alongside Broccoli Rabe with Garlic and Cherry
Tomatoes (see recipe below).
Nutritional analysis per serving (one 4-ounce cod fillet with
1 tablespoon pesto): calories 390, fat 28 g, saturated fat 3 g, cholesterol 62 mg,
BROCCOLI R ABE WITH GARLIC AND C HERRY TOMATOES

■ 4 cloves garlic, chopped
■ 2 bunches broccoli rabe, trimmed
■ ½ cup water
■ 2 cups cherry tomatoes, halved
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The Recipes
Heat the olive oil in a large saucepan over medium heat. Add the garlic
and sauté for 10 seconds, then add the broccoli rabe and sauté until
wilted slightly. Add the water and the cherry tomatoes and cover. Let
steam for 3 minutes, or until the broccoli rabe is tender. Season with
salt and pepper.
Nutritional analysis per serving (1½ cup): calories 116 , fat 8 g, saturated
ROAST C HICKEN BREAST WITH ROSEMARY

■ ¼ cup fresh rosemary, finely chopped
■ 2 tablespoons Dijon mustard
■ zest of 1 lemon
■ 1 tablespoon olive oil
Preheat the oven to 400°F. Combine the chopped rosemary, mustard,

lemon zest, and olive oil in a small bowl to make a paste and rub over
both sides of each chicken breast. Season with salt and pepper and bake
in a greased ovenproof baking dish for 5 minutes. Turn down the heat
to 350°F and cook for an additional 5 minutes or so; the chicken should
be firm but not pink inside. Use a meat thermometer to ensure that the
temperature is at least 165 degrees in the center. Be careful not to over-
cook. Serve with Baked Zucchini and Tomatoes (see recipe below).
Nutritional analysis per serving (one 4-ounce chicken breast):
calories 145, fat 5 g, saturated fat 1 g, cholesterol 60 mg, fiber 2 g, protein 24 g,
BAKED Z UCCHINI AND TOMATOES

■ 2 tablespoons extra virgin olive oil, plus extra for greasing the baking tray
■ 4 zucchini, sliced on the diagonal into ¼-inch pieces
283

■ 4 tomatoes, sliced
■ 2 onions, thinly sliced
■ 1 avocado, pitted and diced
■ 1 cup loosely packed fresh basil leaves
Preheat the oven to 375°F. Grease a baking tray with olive oil and
arrange alternate slices of the zucchini, tomatoes, and onions, making 4
layers. Drizzle with the 2 tablespoons olive oil and season with salt and
pepper. Bake for 10 minutes. Serve scattered with the diced avocado
and the basil.
Nutritional analysis per serving (1½ cups vegetables, ¼ avocado):
STIR- F RY VEGETABLES WITH A LMONDS

■ 1 tablespoon sesame oil
■ 2 stalks celery, thinly sliced on the bias
■ 1 onion, cut in half and thinly sliced
■ 2 carrots, peeled and cut into half-moons
■ 2 cups broccoli florets or sliced bok choy
■ 1 red or yellow pepper, seeded and sliced into strips
■ optional: 16 ounces organic firm tofu, cubed
■ 2-inch piece gingerroot, peeled and julienned
■ 1 jalapeño chili, seeded and thinly sliced
■ 6 mushrooms, stalks removed, thinly sliced
■ ½ cup whole raw almonds
■ ¼ cup water (more if needed)
■ 2 tablespoons low-sodium, gluten-free tamari
■ ½ cup whole basil leaves
■ 3 scallions, thinly sliced on the bias
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The Recipes
In a large sauté pan or wok, heat the olive oil and sesame oil over
medium-high heat. Add the celery, onions, and carrots and stir-fry for
2 minutes. Add the broccoli or bok choy, peppers, and tofu, if using,
and stir-fry another 2 minutes. Add the ginger, garlic, jalapeño, and
mushrooms and cook 2 more minutes. Add the almonds, a little of the
water as needed, and the tamari and continue to stir-fry until the veg-
etables are cooked but still crunchy. Toss with the basil and scallions
just before serving.
Nutritional analysis per serving (1¼ cups vegetables with 1⁄3 cup
tofu): calories 271, fat 18 g, saturated fat 2 g, cholesterol 0 mg, fiber 6 g,
protein 15 g, carbohydrate 18 g, sodium 408 mg
Nutritional analysis per serving (1¼ cups vegetables without tofu):

carbohydrate 16g, sodium 342 mg
G RILLED P EPPER STEAK AND SALAD

Serves: 4 Prep time: 10 minutes Cook time: 7 to 8 minutes
■ 4 pieces flank steak (5 ounces; or steak of your choice)
■ ¼ cup freshly ground black pepper
■ optional: 1 teaspoon ground chili pepper
■ ½ teaspoon salt
Prepare the grill or use a grill pan. Brush each piece of steak with ¼
tablespoon of the olive oil. Combine the peppers and salt in a small
bowl and rub the steaks with the mixture; let sit for 5 minutes. Grill the
steaks for 3 to 4 minutes on each side (or to desired doneness). Let stand
for 5 minutes before slicing.
Sprinkle with chopped parsley and serve with salad of your choice.
Nutritional analysis per serving (5 ounces steak, 2 cups salad,
dressed): calories 353, fat 22 g, saturated fat 7 g, cholesterol 78 mg, fiber 5 g,
protein 41 g, carbohydrate 5 g, sodium 356 mg
285

STEAMED SNAPPER WITH G INGER AND S CALLIONS

■ 4 snapper fillets (4 to 6 ounces each; or fish of your choice)
■ 8 shiitake mushrooms, cut into quarters
■ 1-inch piece gingerroot, peeled and thinly sliced
■ 1 bunch asparagus, trimmed and sliced on the bias into 2-inch pieces
■ 4 scallions, sliced on the bias into 1-inch pieces
■ 1 pint fish stock or water
■ 1 tablespoon sesame oil
Arrange the fish fillets in an 8-inch sauté pan with a lid. Add the mush-
rooms, ginger, asparagus, scallions, garlic, tamari, and fish stock or
water and cover. Turn on the heat to medium and bring to a boil.
Reduce the heat and simmer for about 7 minutes, until the fish is
cooked through. Drizzle each piece with sesame oil and serve in indi-
vidual bowls with the stock the fish was cooked in.
Nutritional analysis per serving (4 ounces fish, with vegetables):
G RILLED TOFU WITH CILANTRO P ESTO

TOFU:
■ 16 ounces organic firm tofu, cut into 8 slices
■ 2 zucchini, sliced on the bias into ¼-inch pieces
PESTO:
■ 1 bunch (3 ounces) fresh basil, stems removed
■ 1 bunch (2 cups) fresh cilantro, stems removed
286

The Recipes

■ ½-inch piece gingerroot, peeled and chopped
■ 3 scallions, trimmed and roughly chopped
■ ¼ cup pine nuts or raw walnuts
■ ½ cup extra virgin olive oil (reserve 1 tablespoon for serving)
■ 4 ounces arugula or other favorite greens
PREPARE THE TOFU:
Prepare the grill, or use a grill pan. In a large bowl, combine the tamari
and sesame oil; add the tofu and zucchini slices and marinate for
10 minutes. Grill the zucchini first, about 2 minutes on each side, then
the tofu for about 3 minutes on each side. Set aside.
PREPARE THE PESTO:
Place all the ingredients except the arugula or other greens, the salt and
pepper, and the reserved 1 tablespoon of olive oil in a food processor
and pulse until smooth. If necessary, add 2 tablespoons of water for a
thinner consistency. Season with salt and pepper.
ASSEMBLE THE DISH:
Toss the arugula or other greens lightly with the remaining tablespoon
of olive oil; divide among 4 plates, placing on one side of the plate.
Arrange the tofu and zucchini on the other side of each of the 4 plates
and drizzle with the pesto.
Nutritional analysis per serving (2 pieces tofu, ¼ zucchini,
2 tablespoons pesto): calories 456, fat 42 g, saturated fat 6 g, cholesterol 0 mg,
287

ADVENTURE PL AN LUNCH OPTIONS
K ALE AND R ED CABBAGE SLAW WITH

TURKEY M EATBALLS
KALE AND CABBAGE SLAW:

■ 2 bunches kale, stalks removed, thinly sliced
■ ½ red cabbage, thinly sliced
■ ¼ cup raw sunflower seeds
■ juice of ½ lemon
■ ¼ teaspoon salt
■ optional: 1 avocado, pitted and sliced
TURKEY MEATBALLS:
■ 1 pound ground turkey
■ ½ onion, finely diced
■ ¼ cup celery, finely diced
■ 1 tablespoon tomato paste (plus ½ cup to top each meatball with
1 teaspoon)
■ 1 egg
■ 1 teaspoon dried thyme
■ 1 teaspoon dried sage
■ 1 teaspoon dried rosemary
■ ½ teaspoon freshly ground black pepper
PREPARE THE SLAW:
Combine all the ingredients in a bowl and divide among 4 plates. If

desired, garnish with ¼ avocado per portion.
288

The Recipes
PREPARE THE MEATBALLS:
Preheat the oven to 350°F. In a large bowl, combine all the ingredients
except the additional tomato paste to top the meatballs. Using an ice
cream scoop, form into golf-ball-size balls and place on a baking tray
(the recipe should yield 12 to 16 balls). Top each meatball with 1 tea-
spoon of tomato paste. Bake for 20 minutes, turning once. Serve along-
side the slaw.
Nutritional analysis per serving (4 meatballs with 1½ cups slaw):
B OK C HOY SALAD WITH TOFU OR R AW A LMONDS

■ 2 heads medium bok choy, thinly sliced
■ 1 cup wakame, covered with just enough water to soften
■ 2 tablespoons white sesame seeds
■ 1 cup asparagus, trimmed and thinly sliced on the bias
■ 2 stalks celery, thinly sliced
■ 1 small carrot, peeled and thinly sliced on the bias
■ 4 scallions, thinly sliced on the bias
■ 4 medium red radishes, thinly sliced to make ½ cup
■ 2 tablespoons grated fresh gingerroot
■ ½ cup cilantro, roughly chopped
■ 2 tablespoons apple cider vinegar
■ juice of 2 limes, plus zest of 1 lime
■ ¼ cup low-sodium, gluten-free tamari
■ ½ teaspoon cayenne pepper
■ 1 avocado, pitted and cubed
■ 16 ounces firm tofu, cubed, or 1 cup raw whole almonds
Toss all the ingredients together in a large bowl. For maximum flavor,
allow the salad to sit for 30 minutes before serving.
289

Nutritional analysis per serving (1½ cups salad with tofu): calories
252, fat 14 g, saturated fat 2 g, cholesterol 0 mg, fiber 7 g, protein 15 g, carbohydrate
20 g, sodium 444 mg
Nutritional analysis per serving (1½ cups salad with almonds):

WALNUT PÂTÉ WITH F RESH TOMATO SALSA

WALNUT PÂTÉ:
■ 2 cups raw walnuts
■ ½ red onion, finely diced
■ 1 teaspoon fresh thyme
■ 1 tablespoon lemon zest
■ 1 teaspoon freshly ground black pepper
■ ¼ teaspoon salt
TOMATO SALSA:
■ 3 ripe tomatoes, seeded and diced
■ juice of 1 lime
■ ½ cup cilantro, chopped
■ ½ red onion, diced
■ ¼ teaspoon cayenne pepper or ½ jalapeño pepper, seeded and finely
minced
■ ½ teaspoon cumin
■ 4 romaine leaves
290

The Recipes
PREPARE THE PÂTÉ:
Place the walnuts in a food processor and pulse for 20 seconds. Add the
celery and onion and pulse again for 20 seconds. Add all the other
ingredients and pulse for another 10 seconds. Transfer the pâté to a
bowl.
PREPARE THE SALSA:
Toss all the ingredients except the romaine together in a medium bowl.
To increase the heat, add more cayenne or chili as desired.
ASSEMBLE THE DISH:
Serve the pâté on the lettuce leaves and top with the salsa.
Nutritional analysis per serving (¾ cup pâté with 2 tablespoons
salsa): calories 406, fat 36 g, saturated fat 2 g, cholesterol 0 mg, fiber 6 g, protein
15 g, carbohydrate 14 g, sodium 324 mg
VEGETABLE ROLLS WITH SHREDDED C HICKEN AND

NUT C REAM
VEGETABLE MIXTURE:
■ 1 medium carrot, peeled and thinly sliced or shredded
■ 3 medium zucchini, thinly sliced or shredded
■ ½ Napa cabbage (or other white cabbage), shredded
■ ¼ red cabbage, shredded
■ 1 cup fresh mint, julienned
■ ½ cup scallions, sliced on the bias
POACHED CHICKEN BREASTS:

■ 4 cups water
■ 1 sprig fresh thyme
■ 1 sprig fresh rosemary
■ 1 teaspoon salt
291

NUT CREAM:
■ 1 cup pine nuts or raw cashews
■ ½ cup fresh lemon juice
■ pinch of salt
■ optional: ¼ teaspoon cayenne pepper
COLLARD WRAPS:
■ 8 collard leaves, stems removed, halved lengthwise
■ 2 cups boiling water
PREPARE THE VEGETABLE ROLL MIXTURE:
Combine all the ingredients in a large bowl.

PREPARE THE CHICKEN:
In a large saucepan, bring the water to a boil. Add the thyme, rosemary,
and salt. Turn the heat down to a simmer and carefully add the chicken
breasts. Cover and simmer for about 10 minutes; remove from the heat
and let rest, covered, for about 10 minutes. When the breasts are cool,
shred with a fork or by hand.
PREPARE THE NUT CREAM:
Place all the ingredients in a blender and blend until smooth but thick,
adding water if needed.
ASSEMBLE THE ROLLS:
Lay the collard leaves on a baking tray and slowly pour the boiling
water over them to soften the leaves; drain, let cool, and pat dry. Com-
bine the nut cream, shredded chicken, and vegetable mixture. Lay one
collard leaf smooth side down and spoon about ½ cup of filling onto
one end, then wrap tightly. Continue until all the rolls are made and
serve two to a person.
Nutritional analysis per serving (4 collard wraps with
1½ tablespoons nut cream per wrap): calories 455, fat 26 g, saturated fat
292

The Recipes
C HOPPED VEGETABLE SALAD WITH SALMON

SALMON:
■ 4 salmon fillets (4 to 6 ounces each)
DRESSING:
■ 1 teaspoon Dijon mustard
SALAD:
■ 1 head romaine, outer leaves and core removed, cut into ½-inch pieces
■ 1 cucumber, peeled, seeded, and diced
■ ½ small red onion, diced
■ 6 radishes, trimmed and diced
■ 2 medium tomatoes, halved and seeded
■ 1 yellow pepper, seeded and diced
■ ¼ cup fresh parsley, chopped
■ ½ cup fresh basil leaves, chopped
■ ¼ cup fresh dill, chopped
■ ¼ cup capers, drained, or pitted Kalamata olives, rinsed and cut in half
PREPARE THE SALMON:
Prepare the grill or use a grill pan. Brush the salmon lightly with olive
oil and season with salt and pepper. Grill, covered, for 3 minutes on
each side, until firm to the touch or cooked through. When cool, break
the salmon up with a fork.
PREPARE THE DRESSING:
In a small bowl, whisk together the lemon juice, olive oil, and mustard.
293

PREPARE THE SALAD:
Combine all the ingredients in a large bowl and add the salmon. Toss
with the dressing and serve.
Nutritional analysis per serving (2 cups salad, 4 ounces salmon):
C UCUMBER SALAD WITH SUNFLOWER MOCK TUNA

■ 1 cup raw almonds
■ 2 cups raw sunflower seeds
■ 2 zucchini, peeled and cut into 1-inch cubes
■ 2 tablespoons chopped red onion
■ ¼ cup chopped celery
■ 1 tablespoon grated fresh gingerroot
■ ¼ cup lemon juice
■ 1 tablespoon low-sodium, gluten-free tamari
■ ¼ cup cilantro, finely chopped
■ ¼ cup parsley, finely chopped
■ optional: pinch of cayenne pepper
■ optional: dulse flakes or thinly sliced nori
CUCUMBER AND TOMATO SALAD:

■ 3 to 4 cups quartered fresh organic tomatoes (or cut chunky)
■ 2 medium cucumbers, seeded and diced
■ juice and zest of 1 lemon
■ ¼ cup fresh basil, julienned
PREPARE THE MOCK TUNA:
Place the almonds in a food processor and pulse for 30 seconds. Add the
sunflower seeds and pulse again for 20 seconds. Add the zucchini, onions,
294

The Recipes
and celery and pulse for another 20 seconds (until everything looks rice-
size). Pour into a bowl and add the ginger, lemon juice, tamari, and fresh
herbs. Add cayenne for desired heat. Mix well and season with the salt
and pepper. Optional: Sprinkle with dulse flakes or thinly sliced nori.
PREPARE THE SALAD:
Toss all the ingredients together in a bowl and serve alongside the Sun-
flower Mock Tuna (on a bed of greens, if you like).
Nutritional analysis per serving (½ cup mock tuna, 1 cup cucumber
salad): calories 405, fat 32 g, saturated fat 3 g, cholesterol 0 mg, fiber 9 g, protein
C OD CAKES OVER M IXED G REENS

COD CAKES:
■ 4 cod fillets (4 to 6 ounces each)
■ ½ cup pumpkin seeds or macadamia nuts
■ 1 egg
■ 1 tablespoon chopped parsley
■ ¼ cup red onion, diced
■ 1 tablespoon lemon zest, plus 1 teaspoon lemon juice
■ 1 teaspoon Dijon mustard
■ pinch of cayenne pepper
SALAD:
■ 8 cups mixed greens of your choice
■ 2 medium tomatoes, cut into wedges
■ 1 tablespoon lemon juice
295

PREPARE THE FISH:
Into a steamer or a saucepan, put about ¼ inch of water, and bring to a

boil. Add the cod fillets, cover, and cook over medium heat for about
7 minutes, or until translucent. Let cool. Using a fork, break up the fish
into flakes.
In a spice grinder or food processor, grind the pumpkin seeds or
macadamia nuts to the size of medium bread crumbs. Alternatively,
you can place the nuts in a plastic bag and crush them using a rolling
pin.
In a large bowl, whisk the egg and add the herbs, onion, lemon zest,
and lemon juice. Add the fish flakes, mustard, cayenne, salt, and pepper.
Form into 4 patties. Spread the ground pumpkin seeds or macadamia
nuts on a plate and coat the patties on all sides.
Heat the olive oil in a sauté pan over medium heat. Cook the cod
cakes for 3 minutes on each side.
ASSEMBLE THE DISH:
Serve each cod cake alongside or on top of the greens, garnish with
tomato wedges, and drizzle with olive oil and lemon juice.
Nutritional analysis per serving (1 cod cake with salad): calories 322,
fat 17 g, saturated fat 3 g, cholesterol 103 mg, fiber 3 g, protein 33 g, carbohydrate
10 g, sodium 482 mg
A RUGULA , AVOCADO, AND G RILLED SNAPPER

FISH:
■ 4 snapper fillets (4 ounces each)
■ 4 lemon wedges, for garnish
296

The Recipes
SALAD:
■ 4 ounces arugula, large stems removed
■ 1 head romaine, outer leaves and core removed
■ ½ avocado, pitted and diced
■ 1 cup sprouts
■ 6 red radishes, halved
■ 1 tablespoon freshly grated carrot
■ 1 tablespoon freshly grated beets
DRESSING:
■ freshly ground black pepper, to taste
PREPARE THE FISH:
Prepare the grill or use a cast-iron skillet. Brush each fish fillet with
olive oil. When the grill is hot (if using a skillet, heat on medium),
cook the fish for 3 minutes on each side. When the fish is cooked
through, remove from the heat and season with salt and pepper.
PREPARE THE SALAD AND DRESSING:
Combine the salad ingredients in a bowl. In a separate small bowl,

whisk the dressing ingredients together. Drizzle over the salad and toss.
Divide the tossed salad among 4 plates.
ASSEMBLE THE DISH:
Place a fish fillet on top of each portion of salad and garnish with a
wedge of lemon.
Nutritional analysis per serving (2½ cups salad, 4 ounces fish):
297

SPICED TURKEY WRAP WITH

WATERCRESS AND AVOCADO
SPICED TURKEY:
■ 1 cup extra virgin olive oil
■ 2 medium yellow onions, thinly sliced
■ 2-to-4-inch piece fresh gingerroot (depending on the degree of spice you
like), peeled and minced
■ 4 medium carrots, peeled and shredded
■ 1 tablespoon cayenne pepper
■ 1 tablespoon plus 1 teaspoon ground coriander
■ 1 tablespoon plus 1 teaspoon ground turmeric
■ ½ tablespoon ground cinnamon
■ 1¼ pounds lean ground turkey
■ ½ cup low-sodium chicken broth
■ ¼ cup finely chopped fresh cilantro
WRAPS:
■ 16 large romaine leaves
■ 2 avocados, peeled, pitted, and mashed
■ 2 cups baby spinach
■ 2 cups watercress
■ 1 lime, cut into wedges
PREPARE THE SPICED TURKEY:
Heat the oil in a wok or large cast-iron skillet over medium-high heat.
Sauté the onions, garlic, and ginger, stirring constantly, until aromatic
and softened, 3 to 4 minutes. Add the carrots, cayenne, coriander, tur-
meric, and cinnamon. Season to taste with salt and pepper and mix
well. After a minute add the turkey, using a fork or wooden spoon to
crumble it into separate pieces. Gently stir the mixture together until
298

The Recipes
the turkey is browned and cooked through, 6 to 8 minutes. Pour in the

chicken broth and stir, scraping the bottom of the pan to release any
tasty browned bits. Turn off the heat and fold in the cilantro. Transfer
the turkey mixture to a small bowl.
ASSEMBLE THE DISH:
Lay the romaine leaves out on a plate and spread a heaping teaspoon of
the mashed avocado on each leaf. Add some spinach and watercress to
each wrap. Top with small piles of the spiced turkey and roll up. Serve
with the lime wedges on the side.
Nutritional analysis per serving (4 wraps): calories 566, fat 36 g, saturated
WATERCRESS AND A RUGULA SALAD WITH

POACHED E GGS
SALAD:
■ 4 cups arugula
■ 4 cups watercress
■ ½ cucumber, thinly sliced
■ ½ avocado, pitted and chopped or sliced
DRESSING:
EGGS:
■ 8 omega-3 eggs
■ optional: freshly ground black pepper or cayenne pepper
299

PREPARE THE SALAD AND DRESSING:
Toss the arugula, watercress, tomatoes, cucumbers, and avocado together

in a bowl. In a separate bowl, whisk together the olive oil, salt, pepper,
and lemon juice. Drizzle over the salad and toss. Divide the tossed salad
among 4 plates.
PREPARE THE EGGS:
Add 1 inch of water and ½ teaspoon of salt to a 10-inch saucepan. Bring

to a boil, then lower the heat to medium and keep at a simmer. Break
2 eggs into a small bowl. Carefully pour the eggs into the hot water and
repeat until all the eggs are in the saucepan. Cover and let the eggs
poach for about 3 minutes.
ASSEMBLE THE DISH:
Using a slotted spoon, remove the eggs from the water and place
directly on the salad. Sprinkle with black pepper (or cayenne if you like
it spicy hot).
Nutritional analysis per serving (2¼ cups salad, 2 eggs): calories 263,
6 g, sodium 389 mg
ADVENTURE PL AN DINNERS
C OCONUT C URRY WITH F ISH OR TOFU

COCONUT CURRY:
■ 3 tablespoons extra virgin coconut butter
■ 1 teaspoon mustard seeds
■ 1 teaspoon fenugreek seeds
■ 1 to 2 fresh chilies, thinly sliced
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The Recipes
■ 1-inch piece gingerroot, peeled and coarsely chopped

■ optional: 6 curry leaves
■ 2 medium onions, coarsely diced
■ ½ teaspoon chili powder
■ ½ teaspoon turmeric
■ 6 medium tomatoes, seeded and coarsely diced, or 1 (15-ounce) can low-
sodium diced tomatoes
■ 4 cups low-sodium vegetable stock
■ ½ cup unsweetened coconut milk
■ salt, to taste
FISH OR TOFU:
■ 4 cod fillets (4 ounces each) or four 4-ounce portions firm tofu
VEGETABLES:
■ 1 cup cauliflower florets
■ 1 cup sliced zucchini
■ 1 cup chopped baby bok choy
■ 1 cup spinach
GARNISH:
■ ½ cup chopped raw almonds or raw cashews
■ ½ bunch fresh cilantro, stems removed
PREPARE THE CURRY SAUCE:
In a large saucepan, heat 2 tablespoons of the coconut butter over

medium heat. Add the mustard seeds and reduce the heat to low. When
the seeds start to pop, add the fenugreek, chilies, ginger, garlic, and
curry leaves if using. Stir for about 3 minutes, then add the diced onions
and cook 5 minutes until they are soft and slightly brown. Add the chili
powder, turmeric, diced tomatoes, and vegetable stock and bring to a
boil. Reduce the heat and simmer for 15 minutes. Add the coconut
milk and simmer for an additional 5 minutes. Season with salt and stir
in the remaining coconut butter just before serving.
301

PREPARE THE FISH OR TOFU:
If you are using fish, add it to the sauce and cook for an additional 5 to
7 minutes, or until the fish is opaque inside. If you are using tofu, sim-
mer for an additional 5 minutes.
PREPARE THE VEGETABLES:
Bring ½ cup of water to a boil in a saucepan or sauté pan. If you are

using a saucepan, place the vegetables in a metal or bamboo steamer
inside the pan and cover the pan with a lid. Steam for 3 to 5 minutes,
until the vegetables are soft. If you are using a sauté pan, place the veg-
etables in the pan and cover. Turn the heat down to medium and let the
vegetables steam for 3 to 5 minutes.
ASSEMBLE THE DISH:
Divide the vegetables evenly among 4 plates and serve the curry on top.
Garnish with almonds or cashews and fresh cilantro.
Nutritional analysis per serving (1 cup curry sauce, 1 cup vegetable
medley, and 4 ounces fish): calories 463, fat 25 g, saturated fat 16 g,
cholesterol 62 mg, fiber 9 g, protein 25 g, carbohydrate 28 g, sodium 207 mg
Nutritional analysis per serving (1 cup curry sauce, 1 cup vegetable

medley, and 4 ounces tofu): calories 423, fat 29 g, saturated fat 17 g,
C HICKEN BREAST WITH R ATATOUILLE AND

STEAMED BROCCOLI
CHICKEN:
302

The Recipes
RATATOUILLE:
■ 1 small eggplant, cut into ½-inch pieces (peeling is optional)
■ 1 teaspoon salt
■ 2 zucchini, diced into ½-inch pieces
■ 2 red peppers, seeded and cut into ½-inch pieces
■ 2 medium onions, cut into ½-inch pieces
■ 4 cloves garlic, finely chopped
■ 1 (15-ounce) can low-sodium diced tomatoes
■ optional: 1 cup low-sodium vegetable stock
■ ¼ cup chopped parsley
■ 1 teaspoon finely chopped fresh thyme
BROCCOLI:
■ 2 medium heads of broccoli, cut into florets
Combine the olive oil, garlic, thyme, and parsley in a large bowl, and add
the chicken. Marinate for at least 15 minutes. Heat a skillet or grill pan
over medium-high heat for 1 minute. Turn the heat down to medium
and brown the chicken for 2 minutes on each side, or until golden brown.
PREPARE THE RATATOUILLE:
Sprinkle the eggplant with salt and place in a strainer. Set aside for 10
minutes. After the eggplant has rested, rinse it with water and pat dry.
In an 8-inch saucepan, heat 2 tablespoons of the olive oil over medium
heat. When the oil is shimmering, add the eggplant to the pan. Lightly
cook the eggplant for 5 minutes, until it browns slightly. Remove from
the pan and set aside. Add 1 tablespoon olive oil and the zucchini and
cook for 3 minutes, until it browns slightly. Remove from the pan, and
set aside. Add the red peppers and sauté for 5 minutes, until they soften.
Remove from the pan and set aside. Add 1 tablespoon of the remaining
olive oil, sauté the onions for 5 minutes until softened, then add the
303

garlic and cook for 2 more minutes. Add the tomatoes and cook for
another 5 minutes. Return the eggplant, zucchini, and peppers to the
saucepan and simmer for 20 minutes. Add the stock (if you prefer a
thinner consistency), parsley, and thyme, season with salt and pepper,
and simmer for another 10 minutes. While the ratatouille is simmering,
prepare the broccoli.
PREPARE THE BROCCOLI:
Boil approximately 1 inch of water in a pot. Add the broccoli, cover the
pot, and steam for about 3 minutes, until just tender, but not soft. Drain
the broccoli.
ASSEMBLE THE DISH:
Divide the ratatouille among 4 plates. Cut each chicken breast into 3
slices and place each breast on top of a plate of ratatouille. Serve with
broccoli on the side.
Nutritional analysis per serving (6 ounces chicken, 1¼ cups
ratatouille, and 1 cup broccoli): calories 418, fat 18 g, saturated fat 3 g,
G RILLED SALMON OR TOFU VEGETABLE K EBABS

■ 1 onion, cut into large chunks
■ 1 red or yellow pepper, seeded and cut into 1-inch chunks
■ 12 button or cremini mushrooms, stems removed
■ 1 zucchini, sliced into half-moons
■ 16 ounces salmon or 16 ounces tofu, cut into 1-inch cubes
■ four 12-inch bamboo skewers, soaked in water
■ ¼ cup almond butter
304

The Recipes
■ ½ chili pepper, seeded

■ 2 tablespoons lime juice
■ 8 ounces water
Alternate the vegetables and fish or tofu on each skewer, making sure to
push the pieces together firmly. Combine the olive oil, thyme, and
garlic in a large, flat baking dish and add the skewers; marinate for
30 minutes or more. Prepare the grill or use the broiler; while waiting,
combine the almond butter, vinegar, chili, lime juice, and water in the
blender and blend until smooth (add more chili if desired). Drain the
kebabs and season them with salt and pepper. Cook on the grill or
under the broiler 7 to 10 minutes if using salmon, depending on the
thickness of the fish, or 3 to 5 minutes on each side if using tofu, until
the kebabs are cooked, and serve with Collard Greens (see recipe
below).
Nutritional analysis per serving (1 skewer with salmon): calories 308,
12 g, sodium 104 mg
Nutritional analysis per serving (1 skewer with tofu): calories 279,

fat 20 g, saturated fat 3 g, cholesterol 0 mg, fiber 4 g, protein 15 g, carbohydrate 14 g,
sodium 23 mg
C OLLARD G REENS
■ 2 bunches collard greens, stems removed
■ 2 cloves garlic, thinly sliced lengthwise
Layer the greens and roll them up, then slice thinly. Heat a sauté pan
over medium heat, add the olive oil and garlic, and cook for 30 seconds.
Add the collard greens and cook until they are wilted and soft, about 7
minutes. Season with salt and pepper.
305

Nutritional analysis per serving (1 cup greens): calories 67, fat 5 g,

saturated fat 0 g, cholesterol 2 mg, fiber 1 g, protein 1 g, carbohydrate 5 g, sodium 43 mg
ROAST F ISH CASSEROLE WITH F ENNEL AND L EEKS

FISH:
■ 4 bass or cod fillets (4 to 6 ounces each)
■ 2 medium fennel bulbs, trimmed and thinly sliced
■ 2 leeks, sliced (white part only)
■ 1 pint low-sodium vegetable stock
■ 4 medium tomatoes, diced
■ 6 sprigs thyme (or lemon slices); reserve 4 for garnish
■ ¼ cup fresh parsley, chopped
■ ½ cup pitted Kalamata olives, halved and rinsed
SPINACH:
■ 12 cups fresh spinach
PREPARE THE CASSEROLE:
Preheat the oven to 350°F. Heat an ovenproof 8-inch saucepan over

medium heat and add 1 tablespoon of the olive oil. Season the fish with
salt and pepper and place in the pan. Brown each piece for about 2 min-
utes on each side. Remove from the pan and set aside.
To the same pan, add the remaining olive oil. Add the fennel, leeks,
and garlic and cook over low heat for 5 minutes. Add the stock and
tomatoes and cook for another 5 minutes. Carefully return the fish to
the pan and add 2 of the thyme sprigs (or lemon slices), the parsley, and
the olives. Cover and cook in the oven for 20 minutes.
306

The Recipes
PREPARE THE SPINACH:
While the fish is cooking, heat ¼ cup water in a saucepan over medium
heat. Add the spinach and cover for about 2 minutes. Drain in a strainer
and divide among 4 bowls.
ASSEMBLE THE DISH:
Carefully remove the casserole from the oven. Using a slotted spoon,
place the fish fillets on top of the spinach in each bowl and spoon the
vegetables and the broth over the top. Garnish with sprigs of fresh
thyme (or slices of lemon if you prefer).
Nutritional analysis per serving (4 ounces fish, 1¼ cups greens):
A LMOND - F LAX C RUSTED C HICKEN

Serves: 4 Prep time: 35 minutes Cook time: 20 to 30 minutes
■ 1 tablespoon almond butter
■ 1 teaspoon lemon juice
■ 1 teaspoon salt
■ pinch of cayenne pepper
■ 1 teaspoon chopped fresh parsley
■ 1 teaspoon paprika
■ ⁄1
3 teaspoon onion powder
■ 3 tablespoons ground flaxseed
■ ½ cup almond meal (see note below)
Preheat the oven to 350°F. Rinse the chicken and pat dry with a paper
towel. Place the chicken breasts between sheets of wax paper and pound
with a meat cleaver until thin. In a small bowl, combine the olive oil,
almond butter, lemon juice, and all the seasoning (you can also use a
small food processor to mix the ingredients). Spread the mixture on the
307

chicken breasts (if you have time, allow the chicken to sit for 10 to 15
minutes, or up to 24 hours to enhance the flavor).
Combine the flaxseed and almond meal in a small bowl and set aside.
Place the chicken breasts on a lightly oiled baking tray. Sprinkle half
the almond-flax mixture evenly over one side of each chicken breast.
Pat each chicken piece with your hand to make the “crust” stick to the
chicken. Carefully turn over each chicken piece and repeat the process,
using the remaining half of the almond-flax mixture. Place the chicken
in the center of the oven and bake for 20 to 30 minutes, or until an
instant-read thermometer reaches 165 degrees on the thickest part of
the chicken, or until the juices run clear.
N OT E : Almond meal can be found in many grocery stores in the
organic or baking section. Alternatively, you can make your own by
finely grinding whole, sliced, or crushed raw almonds in a food
processor until they have the same consistency as the ground flax.
Nutritional analysis per serving (one 4-ounce chicken breast):
B EEF WITH B OK C HOY

■ 2 cloves garlic, thinly sliced
■ 2 tablespoons finely chopped fresh rosemary
■ salt, to taste
■ 1½ pounds flank steak, cut into 4 equal portions
VEGETABLES:
■ 4 carrots, peeled and quartered
■ 8 cups bok choy, sliced into ¼-inch pieces
308

The Recipes
SAUCE:
■ ½ cup low-sodium beef stock
PREPARE THE STEAK:
Combine the olive oil, garlic, pepper, 1 tablespoon of the rosemary, and
the mustard and rub the mixture over each piece of steak. Let rest for
about 30 minutes. Season with salt. Heat a griddle or grill pan to very
hot, then lower to medium-high heat and sear each piece of steak to
your desired degree of doneness; for medium-rare, this would be about
3 minutes per side. Remove the steak from the pan and allow to rest for
a few minutes, then slice each piece into 4 equal pieces.
Place about an inch of water in an 8-inch saucepan and bring to a boil

over medium heat. Add the carrots and steam, covered, for about 5
minutes. Add the bok choy and steam for 2 to 3 minutes, until all the
vegetables are fork-tender.
PREPARE THE SAUCE:
Add the beef stock and tamari to the pan you cooked the meat in. Bring
to a boil, scraping up all the browned bits, lower the heat, and reduce
for 3 to 4 minutes, until the sauce has a syrup-like consistency.
ASSEMBLE THE DISH:
Divide the bok choy among 4 plates and place the slices of steak on top.
Pour the sauce over the meat and garnish with the remaining fresh
rosemary. Steamed cauliflower is a nice side for this dish.
Nutritional analysis per serving (6 ounces beef, 3 cups vegetables):
309

BIBIMBAP - STYLE VEGETABLES WITH E GG OR

TOFU IN SPICY C HILI SAUCE
■ ½ head cauliflower, trimmed and cut into florets
■ 1 zucchini, sliced
■ 1 bunch spinach
■ 4 sheets nori seaweed
■ 1 cucumber, sliced
■ 16-ounce package organic firm tofu or 4 omega-3 eggs
■ grape seed oil
■ 2 teaspoons sesame oil
■ ½ tablespoon low-sodium, gluten-free tamari
■ 4 tablespoons sesame seeds, lightly toasted
■ 1 tablespoon chili sauce
■ 1 bunch scallions, roughly chopped
■ 1 cup kimchi, store-bought or homemade (page 311)
PREPARE THE “BAP”:
Bap means rice. In this recipe, we’ll use steamed cauliflower to create a
ricelike dish. In a saucepan over medium heat, place ½ inch water, add
the cauliflower florets, cover, and let steam for 3 minutes. Drain in a col-
ander and let cool. Place in a food processor and pulse until the cauli-
flower has a ricelike texture.
In the same way you steamed the cauliflower, lightly steam the zucchini
for 2 minutes so it still has crunch. Drain and set aside on a flat tray.
Then lightly steam the spinach in the same fashion for 2 minutes. Drain
and set aside on the same tray. With kitchen scissors, cut the nori into
3-inch strips and set aside on the same tray. Add the sliced cucumber to
the tray.
310

The Recipes
PREPARE THE TOFU OR EGGS:
If using tofu, slice into ¼-inch-thick pieces. Heat 1 teaspoon of the

sesame oil and the olive oil in a sauté pan over medium heat. Sauté for
about 3 minutes on each side until slightly golden.
If using eggs, scramble the eggs in a bowl. Heat a little grape seed oil
in a nonstick pan over medium heat and pour the eggs into the pan.
Cook for 2 minutes, stirring once or twice, and remove from the heat.
ASSEMBLE THE DISH:
Divide the cauliflower “rice” among 4 bowls. Arrange the vegetables

on top and drizzle with tamari.
Divide the tofu or egg equally among the 4 bowls, then add the nori
and sesame seeds.
Drizzle with chili sauce and the remaining sesame oil, if desired.
Garnish with scallions and 1 to 2 tablespoons of kimchi and serve.
Nutritional analysis per serving (1 omega-3 egg, 1⁄3 cup “rice,”
1 cup vegetable mixture, 2 tablespoons kimchi): calories 236, fat 13 g,
saturated fat 2 g, cholesterol 175 mg, fiber 5 g, protein 14 g, carbohydrate 17 g,
sodium 439 mg
Nutritional analysis per serving (4 ounces tofu, 1⁄3 cup “rice,” 1 cup
vegetable mixture, 2 tablespoons kimchi): calories 235, fat 13 g, saturated
HOMEMADE K IMCHI
Makes: 2 to 3 cups Prep time: 20 minutes, to be done 48 hours before serving time
■ 1 head Napa cabbage, cored and sliced into 1- or 2-inch pieces
■ ½ cup coarse salt
■ 2-inch piece gingerroot, peeled and sliced thinly
■ 1 bunch scallions, cut into 1-inch pieces
■ 1 cup medium-heat dried red peppers, roughly ground
■ optional: sliced cucumbers, Daikon radish, red cabbage, turnip
311

Place the cabbage in a bowl, sprinkle with the salt, and allow to sit for a
couple of hours. Drain off excess liquid and stir in the remaining ingre-
dients. Place in a glass jar with a lid and leave in a warm place
for 48 hours, then store the container in the refrigerator for up to
3 months.
Nutritional analysis per serving (¼ cup kimchi): calories 23, fat 0 g,
saturated fat 0 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 4 g,
sodium 523 mg
C HICKEN BREAST STUFFED WITH SUN - D RIED

TOMATO P ESTO, WITH SAUTÉED SPINACH
■ 1 cup sun-dried tomatoes, rinsed (see note below)
■ 2 cloves garlic
■ ½ cup raw walnuts or cashews
■ 1 tablespoon extra virgin olive oil, plus 1 tablespoon if using sun-dried
tomatoes without oil
SAUTÉED SPINACH:
■ 8 cups spinach
Preheat the oven to 350°F. In a food processor, combine the sun-dried
tomatoes, garlic, and walnuts or cashews to make a chunky pesto. Sea-
son with salt and pepper. Place the chicken breasts between waxed
paper and lightly pound them with a meat cleaver. Make a 2-inch slit or
pocket in the thicker end of each breast and stuff 1 to 2 tablespoons of
the pesto into it. Secure each pocket with a toothpick (or just squeeze
shut tightly).
Heat an ovenproof skillet to medium heat. Add the oil and sauté the
312

The Recipes
chicken for 3 minutes on each side. Place the pan in the oven for about
12 minutes, or until the chicken is cooked through. Slice each breast
into 3 pieces and serve with sautéed spinach.
PREPARE THE SPINACH:
Heat a skillet over medium heat and add the olive oil and garlic. Heat
for 1 minute, then add the spinach. Cook just until the spinach wilts.
Season with salt and pepper.
N OT E : Sun- dried tomatoes come either in a jar with oil or dry. If using
dried tomatoes, soak them in warm water for 5 minutes to reconstitute.
Drain and discard the water and add 1 tablespoon olive oil before
making the pesto. If you use tomatoes soaked in olive oil, drain off the
oil first; you may use the olive oil in the pesto.
Nutritional analysis per serving (4 ounces chicken, ½ cup spinach):
THAI F ISH SALAD

FISH:
■ 4 snapper or bass fillets (4 to 6 ounces each)
■ 1 pint fish stock
■ 1-inch piece fresh gingerroot, peeled and grated
■ 2 tablespoons thinly sliced lemongrass (if available)
DRESSING:
■ ½ cup lime juice, plus zest of 1 lime
■ 1-inch piece fresh gingerroot, peeled and grated
■ ½ teaspoon green curry paste (more, if desired)
313

SALAD:
■ ½ cup fresh cilantro
■ 1 medium bok choy, thinly sliced
■ 1 medium carrot, peeled and thinly sliced
■ 1 cucumber, peeled, seeded, thinly sliced
■ 6 asparagus spears, cut on the bias into 1-inch pieces
■ 2 cups bean sprouts
■ 4 scallions, sliced on the bias
■ ½ cup fresh mint leaves
GARNISH:
■ 1 lime, thinly sliced
■ 1 cup Thai basil leaves (any basil will work)
PREPARE THE FISH:
In an 8-inch sauté pan, place the fish in ½ inch of fish stock with ginger
and lemongrass; heat slowly over medium heat and cover. Poach for
3 to 4 minutes, until the fish is cooked through. Remove the fish from
the stock with a slotted spoon and allow it to cool on a plate.
PREPARE THE DRESSING:
Whisk all the ingredients together in a bowl (or shake in a jar).

PREPARE THE SALAD:
Toss the salad ingredients in a bowl with half the dressing. Divide
among 4 bowls.
ASSEMBLE THE DISH:
Place the fish on top of the salad and drizzle with the remaining dress-
ing. Garnish with the lime slices and basil.
Nutritional analysis per serving (4 ounces fish, 1¼ cups salad):
314

The Recipes
C HICKEN E NCRUSTED WITH R ED C HILI P ESTO

CHILI PESTO:
■ 6 dried ancho chilies
■ 2 to 3 cups boiling water
■ 1 cup raw pumpkin seeds
■ ¼ cup fresh lime juice
■ 6 cloves garlic
■ ¼ cup cilantro, plus extra for garnish
CHICKEN:
■ 1 tablespoon extra virgin olive oil or grape seed oil
■ 4 lime wedges, for garnish
PREPARE THE CHILI PESTO:
Immerse the dried chilies in boiling water until reconstituted, about 30

minutes. Drain and remove the stems and seeds. Place the chilies,
pumpkin seeds, lime juice, garlic, and cilantro in a food processor and
blend until smooth. Slowly drizzle in the olive oil while the food pro-
cessor is running, until the pesto is emulsified. Season with salt and
pepper. (The pesto can be made ahead of time and stored in an airtight
glass container in the refrigerator for up to 4 days. Leftover pesto is
great with fresh vegetables as an afternoon snack.)
Heat the olive or grape seed oil in a sauté pan over medium-low heat.
Sauté the chicken about 4 minutes on each side, until cooked through,
or until the internal temperature reaches at least 165 degrees.
315

ASSEMBLE THE DISH:
Spread about 1 tablespoon of red chili pesto over one side of each
chicken breast and bake under the broiler until the pesto is crispy, 1 to 2
minutes. Garnish each plate with a lime wedge and a sprinkling of
cilantro. Serve with Sautéed Watercress and Spinach (see recipe below).
Nutritional analysis per serving (4 ounces chicken, 1 tablespoon
pesto): calories 211, fat 12 g, saturated fat 2 g, cholesterol 66 mg, fiber 1 g, protein
SAUTÉED WATERCRESS AND SPINACH

■ 2 cups fresh watercress
■ 8 cups fresh spinach
■ salt, to taste
In a large sauté pan, heat the olive oil over medium heat. Add the water-
cress and sauté until tender, about 3 minutes. Remove pan from the
heat and stir in the spinach to wilt. Season with salt.
G RILLED TOFU WITH CILANTRO P ESTO

■ 16 ounces organic firm tofu, cut into 8 slices
■ 2 medium zucchini, sliced on the bias into ¼-inch slices
■ 1 bunch (approximately 3 cups) fresh basil
■ ½-inch piece fresh gingerroot, peeled and chopped
■ 3 scallions, chopped
■ ¼ cup raw pine nuts or walnuts
316

The Recipes
■ ½ cup extra virgin olive oil (reserve 1 tablespoon)

■ 4 ounces arugula or other salad greens
PREPARE THE TOFU AND ZUCCHINI:
Combine the tamari and sesame oil in a shallow bowl. Place the tofu
slices and zucchini in the bowl and let marinate for 10 minutes. Heat a
grill or grill pan to medium heat and cook the zucchini first, about
2 minutes on each side. Set aside. Grill the tofu for about 3 minutes on
each side and set aside.
PREPARE THE PESTO:
Combine the basil, garlic, ginger, scallions, pine nuts or walnuts, and
olive oil (reserving 1 tablespoon of the oil) in a food processor and pulse
until smooth. If the consistency is too thick, thin it with a little water.
Season with salt and pepper.
ASSEMBLE THE DISH:
Toss the arugula or other salad greens with the reserved 1 tablespoon
olive oil and divide among 4 plates. Arrange the tofu and zucchini on
top and drizzle with the pesto.
Nutritional analysis per serving (2 slices tofu, ¼ zucchini):
DIPS AND SPREADS
HOMEMADE O LIVE TAPENADE

Makes: 2 cups Prep time: 5 minutes
■ 2 cups pitted Kalamata olives
■ 3 cloves garlic
317


■ 1 teaspoon chopped fresh thyme
■ 1 teaspoon chopped fresh rosemary
■ zest of 1 lemon, plus juice of ½ lemon
■ freshly ground black pepper, to taste
Place all the ingredients in a food processor and process for about 2 min-
utes. Store in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): calories 172, fat 19 g, saturated
TAHINI D IPPING SAUCE

Makes: 1½ cups Prep time: 5 minutes
■ ½ cup tahini (raw if available)
■ 1 clove garlic
■ ½ cup extra virgin olive oil
■ ½ cup water
■ salt, to taste
■ optional: 2 tablespoons fresh dill, finely chopped
Blend all the ingredients in a blender about 2 minutes, until smooth.

Store in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (2 tablespoons): calories 191, fat 21 g,
107 mg
SPINACH AND WALNUT P ESTO

Makes: 1½ to 2 cups Prep time: 5 minutes
■ 2 to 3 cups spinach
■ 1 cup fresh basil leaves
■ ½ cup fresh parsley
■ ½ cup raw walnuts or pine nuts
318

The Recipes
■ 1 clove garlic
Place all the ingredients in a food processor and pulse to a slightly
chunky consistency. Store in an airtight container in the refrigerator for
up to 5 days.
Nutritional analysis per serving (2 tablespoons): calories 107, fat 11 g,
156 mg
SUN - D RIED TOMATO D IP

■ 1 medium-to-large fresh tomato, cut into chunks
■ 1 cup sun-dried tomatoes, diced (see note below)
■ 1 clove garlic
■ 1 tablespoon raw pine nuts
■ ½ teaspoon salt and ½ teaspoon freshly ground black pepper; adjust to taste
Blend all the ingredients in a blender until smooth, about 2 minutes.

Store in an airtight container in the refrigerator for up to 5 days.
N OT E : Sun- dried tomatoes come either in a jar with oil or dry. If using
dried tomatoes, soak them in warm water for 5 minutes to reconstitute.
Drain and discard the water and add 1 tablespoon olive oil before
making the pesto. If you use tomatoes soaked in olive oil, drain off the
oil first; you may use the olive oil in the pesto.
M ISO D IPPING SAUCE

■ 3 tablespoons gluten- and wheat-free white or red miso paste
■ ½ cup extra virgin olive oil
319

■ 1 clove garlic
■ ½ cup water
■ 1-inch piece fresh gingerroot, peeled
Blend all the ingredients in a food processor until smooth, about 2 min-
utes. Store in an airtight jar in the refrigerator for up to 5 days.
320

Resources
At www.10daydetox.com/resources, you will find all the resources

listed below, and more, for support during and long after the Blood
Sugar Solution 10-Day Detox.
Health and Testing Resources

Basic lab testing guidelines
The Blood Sugar Solution Diabesity Quiz
The How to Work with Your Doctor to Get What You Need
downloadable guide
Testing tools (including glucose monitors, FitBit Wi-Fi Smart Scale
or Wiithings scale, blood pressure monitors, and personal
movement trackers)
Symptoms Tracking Chart (to test gluten and dairy)
The 10-Day Detox Online Health Tracker
The 10-Day Detox supplements
10 -Day Detox Communit y Resources

The 10-Day Detox Online Course
The 10-Day Detox Online Community
How to lead a 10-Day Detox Group
321

Resources
How to find a local food co-op

Life coaching resources
Lifest yle Resources

Fitness resources
The UltraCalm guided relaxation program
Meditation resources
Herbal resources
Stress-busting tools
Food
Brand recommendations for 10-Day Detox Staples Shopping List
Brand recommendations for Emergency Life Pack
The Restaurant Rescue Guide
Other Resources
I encourage you to explore my website, www.drhyman.com for more
articles, videos, and guidance on how to create health and well-being.
I also encourage you to get a copy of The Blood Sugar Solution and
The Blood Sugar Solution Cookbook (www.bloodsugarsolution.com).
These will help you transition from the 10-Day Detox to build a plan
for long-term health.
322

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DR.

THE BLOOD SUGAR SOLUTION

10-DAY DETOX STAPLES SHOPPING LIST

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■ Extra virgin olive oil

COOKING THE BASICS

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Cooking Fish and Chicken

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Spice Up Your Food

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THE 10-DAY DETOX MEAL PL AN

Dr. Hyman’s Super Salad Bar with protein (page 271)

Meatballs (page 288)

Greens (page 277)

BloodSugarSolu_HCtext2P.indd 261 12/5/13 3:02:41 AM

Super Salad Bar with protein (page 271)

Almonds (page 289)

● Adventure Plan: Chicken Breast with Ratatouille and

Steamed Broccoli (page 302)

Super Salad Bar with protein (page 271)

Leafy Greens (pages 279–80)

BloodSugarSolu_HCtext2P.indd 262 12/5/13 3:02:41 AM

Super Salad Bar with protein (page 271)

■ Midafternoon Snack: Dip or spread of your choice (page 316) with

● Adventure Plan: Bibimbap- Style Vegetables with Egg or

Tofu in Spicy Chili Sauce (page 310)

Super Salad Bar with protein (page 271)

and Nut Cream (page 291)

Garlic (page 281)

BloodSugarSolu_HCtext2P.indd 263 12/5/13 3:02:41 AM

Super Salad Bar with protein (page 271)

● Adventure Plan: Almond-Flax Crusted Chicken (page 307)

Super Salad Bar with protein (page 271)

Tuna (page 294)

● Adventure Plan: Beef with Bok Choy (page 308)

BloodSugarSolu_HCtext2P.indd 264 12/5/13 3:02:41 AM

■ Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, maca-

Super Salad Bar with protein (page 271)

● Adventure Plan: Chicken Breast Stuffed with Sun-Dried

Tomato Pesto, with Sautéed Spinach (page 312)

Super Salad Bar with protein (page 271)

Avocado (page 298)

● Adventure Plan: Thai Fish Salad (page 313)

BloodSugarSolu_HCtext2P.indd 265 12/5/13 3:02:41 AM

Super Salad Bar with protein (page 271)

Eggs (page 299)

● Adventure Plan: Chicken Encrusted with Red Chili Pesto

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Food should be delightful, delicious, and nourishing to body, mind,

BREAKFAST DETOX SHAKES

D R . HYMAN’S WHOLE - FOOD P ROTEIN SHAKE

■ ½ cup frozen cranberries

■ ¼ organic lemon with the rind (optional)

■ 1 tablespoon almond butter

■ 1 tablespoon pumpkin seeds (see note below)

■ 1 tablespoon chia seeds (see note below)

■ 1 tablespoon hemp seeds (see note below)

■ 2 raw walnuts (see note below)