Coconut Chips Crunch
1 cup coconut chips
1/2 tsp. kosher salt
1/2 tsp. sweet paprika
1/2 tsp. sugar, optional
Preheat the oven to 300°F. Toss the coconut with the salt, paprika, and sugar, if using, in a large bowl. Spread on a rimmed baking sheet and bake until the color of cornflakes, 5 to 7 minutes. Let cool completely before storing. This will keep in airtight container at room temperature up to 3 months.
Pudding Cake in a Mug for One
2 T. (28 g) butter
2 T. (10 g) cocoa powder
1 1/2 T. (22 g) erythritol blend
1 pinch of salt
1 egg yolk
2 T. (30 ml) heavy cream
1/4 tsp. vanilla extract
12 pieces Lily’s sugar-free chocolate chips (optional)
Coat a mug with cooking spray. This cake doesn’t rise much. A shallower mug might work better. Put the butter in it and microwave for 30 seconds to melt it. Add the cocoa powder, erythritol, salt, egg yolk, heavy cream, and vanilla and use a whisk or a fork to stir it all up until you have a uniform batter. If you’re using the chips, sprinkle them over the top and let them sink in a bit. Microwave on High for 90 seconds. Let it cool until you can handle it safely, then tip it out onto a plate.
Instant Pot Bacon Cheddar Egg Bits
5 eggs
1/2 cup cottage cheese
1/2 cup cheddar cheese
1/4 cup milk
6 slices of bacon crumbled
Salt and pepper to taste
Pour 1.5 cups water into the Instant Pot. Add eggs, cottage cheese, cheddar cheese, and milk to a food processor. Process until the mixture is smooth and combined. Divide bacon crumbles evenly between egg molds. Pour egg mixture over bacon. Place silicon egg mold onto the trivet and carefully lower into the Instant Pot. Place foil loosely over the top. Set the Instant Pot to Steam for 8 minutes, Let the pressure release naturally for 10 minutes and then quick release any remaining pressure. The egg bites may puff up a bit and look like they are going to pop out of the mold, this is normal, they will settle back down into the mold,
Zucchini “Linguine†with Pistachios and Mint
1 pound zucchini or yellow summer squash
2 tablespoon shallots, minced
2 tablespoon olive oil
juice of one lemon
2 teaspoon lemon zest
salt and pepper, to taste
parmesan cheese, to taste
½ C. pistachios, chopped
2 tablespoon mint leaves, chopped
Getting the long thin “linguini†like strands of zucchini is vital to the success of this recipe. The thin threads are served raw and the acid in the dressing cooks the “pastaâ€. You may use a peeler with a julienne blade, or also a mandoline. If you have good knife skills you may even use a chef’s knife. Whatever process you use just make sure the strands are as long and thin as you can reasonably achieve. To make the dressing mix the shallots, olive oil, lemon juice and zest together with some salt and pepper. Shake or whisk well to emulsify. Pour this mixture over the zucchini threads and toss well. Season with more salt and pepper to taste. Shave long thin strips of Parmesan cheese over the zucchini, followed by the pistachios and mint. Serve immediately.
Nutritional Yeast Vinaigrette Salad Dressing
¼ C cashews
¼ C nutritional yeast
2 tsp. Worcestershire sauce
1 ½ tsp. apple cider vinegar
2 cloves garlic, chopped
1 tsp. miso
1/3 C olive oil
2 tsp. water, give or take as needed
Put the cashews, nutritional yeast, Worcestershire sauce, apple cider vinegar, garlic, and miso in the bowl of a food processor. Blend until the cashews are ground up and you have a uniform paste. With the motor running, add the olive oil in a thin, steady stream until the mixture is creamy. It will be fairly thick, so add water until the dressing has loosened up a bit.
Steakhouse Wedge Salad with Blackened Flatiron ‘Croutons’
1 ½ T. smoked paprika
1 T. garlic powder
1 T. onion powder
1 T. dried thyme leaves
1 tsp. dried oregano
½ tsp. freshly cracked black pepper (plus more for seasoning)
1/8 tsp. cayenne pepper (or more to taste)
1 small shallot (minced)
3/4 C. sour cream (or more as needed)
½ C. buttermilk (or more as needed)
1 T. white wine vinegar
1 C. crumbled blue cheese (divided)
1 pinch kosher salt (as needed for seasoning)
1 flat iron steak (about 2 plus pounds) marinated if you like
¼ C. olive oil (divided)
1 head iceberg lettuce
1 C. grape or cherry tomatoes (halved)
½ C. thinly sliced red onions
½ C. thinly sliced radish
¼ C. minced chives
Make the spice mixture: Combine the paprika, garlic powder, onion powder, thyme, oregano, black pepper and cayenne pepper in a bowl until evenly mixed. Can be made up to 1 week in advance. Store in an airtight container in a cool, dry place. Make the dressing: Whisk shallot, sour cream, buttermilk, and white wine vinegar in a small bowl; fold in ½ C. crumbled blue cheese. Adjust consistency with more sour cream or buttermilk, if needed. Season with salt and pepper to taste. Can be made up to 3 days in advance. Store covered and chilled. Blacken the steak: Cut the steak into 1‑inch cubes. Set aside at room temperature. Place the spice mixture in a shallow bowl. Coat the cubes of steak in the mixture. Set aside in a single layer. Place a large cast iron skillet over medium high heat. Add 2 T. oil and let it get quite hot, almost smoking. Once the oil in the pan is hot (it should shimmer) add a few chunks of steak to the pan. Do not crowd them, work in batches. Quickly blacken the meat on all sides, turning often. Cook each one about 2 minutes total for medium rare. Move them to a paper towel lined plate to drain as they finish. Continue cooking the meat in batches until it is all blackened. You will need to refresh the oil once or twice during the process. Let it become hot again before continuing. Assemble the salad: Peel a few of the outer layers away from the head of iceberg lettuce. You should be left with a tight, compact ball about 7‑inches in diameter. Locate the stem end and cut through it to form 4 equal-sized wedges. Place each wedge on a serving plate with several blackened flatiron ‘croutons’ scattered around each wedge. Divide the tomatoes, onions and radishes between each plate; drizzle the salads with a few T. dressing. Garnish with remaining blue cheese and chives. Season with more black pepper if you like.
IQS Breakfast Casserole
coconut oil or butter for greasing
3 turnips, peeled (or 2 rutabagas or 1 large sweet potato)
2 sausages or a large handful of ground pork or beef
3 scallions, green parts only, chopped
4 eggs, beaten
½ C. shredded Cheddar or Gruyere
Preheat the oven to 375F and grease a small glass or ceramic baking dish. Grate the turnips, using a food processor. if you have one. If using sausages, remove the meat and discard the casings. Brown the meat with a little oil in a large hot frying pan until not quite cooked through, breaking it up into small pieces with a spoon or spatula. Toss in the rest of the ingredients and stir, then spoon into the baking dish. Top with cheese. Bake for 45 minutes. Let it stand for a few minutes so the casserole sets before you cut into it. Serve warm.
Chickpea Crepe / Omelet
1 C. chickpea flour
2 T. ground flax seeds
1/2 tsp. baking powder
1/2 tsp. salt
1/2 tsp. turmeric powder
1/2 tsp. garlic powder
1 1/2 C. water
Whisk the ingredients together in a bowl until smooth. Set aside and let sit for 5-10 minutes while you prepare a filling. Spray a 10-inch non-stick pan generously with cooking spray and heat the pan on medium-high heat. Spoon a ladleful of the omelet batter into the pan, using your other hand to swirl the pan in a circular motion, so the batter spreads out evenly on the pan. Let cook on medium heat for 3-4 minutes until golden brown on the bottom. Add your filling to the omelet, then fold in half over the filling..
(Pictured filling is sautéed garlic and shallots, wilted spinach and fresh shelled peas)
Breakfast Lettuce Cups
1 lb. breakfast sausage
4 large eggs plus one egg yolk
Salt and pepper
3 green onions thinly sliced
1/2 C. diced sun-dried tomatoes packed in oil, diced
1 head Butter lettuce
In a small skillet over medium heat, cook sausage until lightly browned, breaking up in small bits. Remove sausage from skillet, leaving a little of the rendered fat in the skillet. Whisk eggs and yolk together and pour into skillet. Season with salt and pepper. Stir constantly, cooking the eggs until cooked through and fluffy, about 2 minutes. Remove eggs from skillet. Spoon the sausage, eggs, green onions and diced sun-dried tomatoes into washed and dried butter lettuce leaves. Enjoy
Ginger Miso Zoodle Bowl
1/2 tsp. olive oil
1 tsp. minced garlic
1 zucchini
1 box Ginger Miso Broth
1 C. sliced mushrooms
Salt and pepper to taste
In a soup pot, heat olive oil. Add minced garlic, and sauté for 1 minute. Add ginger miso broth. Spiralize the zucchini. Add zucchini noodles (“zoodles”) to the ginger miso broth along with mushrooms. Bring to a boil, then turn down and let simmer 5 minutes. Season with salt and pepper to your personal taste. Serve and Enjoy
Dr. Fuhrman’s Thai Peanut Stir Fry
1 C. soy or almond milk
3 Medjool or 6 regular dates, pitted
¼ C. natural, unsalted peanut butter
2 T. hemp seeds
2 T. unsweetened shredded coconut
1 tsp. minced ginger
1 T. lime juice
1 tsp. red curry powder
¼ tsp. ground turmeric
1/2 tsp. lemon grass paste
1 C. chopped onions
6 C. broccoli florets
1 C. thinly sliced red bell pepper strips
2 C. trimmed snow peas
2 C. sliced shiitake mushrooms
2 C. shredded Chinese cabbage
Blend Thai peanut sauce ingredients together for sauce. Heat 1/4 C. water in a large wok or skillet. Heat 1/4 C. water in a large non-stick wok or skillet, then add chopped onions and broccoli, cover and cook for 3 minutes stirring occasionally and adding additional water as needed to prevent sticking. Remove cover and add pepper strips, snow peas, shiitake mushrooms and cabbage and cook for an additional 3 – 4 minutes or until vegetables are crisp-tender. Add desired amount of sauce and continue to stir fry for 1-2 minutes to heat through.
Cheesy Biscuits
These use coconut flour, so they are chewy and dense.
1/2 C. almond meal, hempseed meal or another nut meal
3 eggs
4 T. butter, melted
a good grind or two of salt
generous shake of chili flakes or paprika
2 C. grated Cheddar cheese
½ – 3/4 C. coconut flour, sifted
chopped cherry tomatoes and basil leaves, to serve
Preheat the oven to 4000 F and line a baking pan with parchment paper. Blend the almond meal, eggs, butter, salt, chili flakes and cheese. Add 1/2 C. of the coconut flour and knead the dough until moist and the consistency of Play-Doh. Add a little more flour if necessary. If the dough seems too dry, add another egg, extra melted butter or a little coconut water. Form the dough into walnut-sized balls and put on the pan. Flatten each ball until V2 in. thick (or less if you want thin crackers). Bake for 15 minutes, until golden and crisp, turning once. Serve with chopped cherry tomatoes and basil leaves.
“Salted Caramel†Haloumi Cheese and Apple
1/4 x 1/4-in.-thick slices haloumi
1 green apple, cored and cut into 1/4-in. wedges
pinch of salt
sprinkle of ground cinnamon (optional)
Place the haloumi and apple slices in a hot non-stick frying pan. Jiggle the pan a little so the fat from the haloumi coats the apple. Cook on both sides for 1-2 minutes, until both the apple and haloumi are a lovely caramel color. Sprinkle with salt and cinnamon (if using) and serve.
Turmeric-Braised Halibut Steaks with Garlic
Fresh turmeric roots look similar to their cousin, ginger. Unlike ginger, turmeric presents with a deep golden tone that adds a bright yellow color to curries and sauces. Turmeric’s vibrant orange flesh is earthy, peppery, and slightly bitter. Some claim that turmeric possesses soothing and anti-inflammatory qualities for what ails the body.
Four 8-oz halibut steaks
2 1/2 tsp. fine sea salt
2 T. grapeseed or other neutral oil
1/4 cup peeled and minced fresh turmeric
12 medium-sized garlic cloves, minced
1 1/2 C. unsweetened coconut milk
4 serrano chiles, stems removed but seeds intact, cut in half lengthwise
1 tsp. freshly ground black pepper
Blot the fish steaks dry with paper towels and place on a large plate. Season both sides of the fish with 1 tsp. of the salt. Heat oil in a 12-inch frying pan over medium-high heat. Add fish and sear until golden brown on both sides, turning once, about 3 minutes per side. Remove the fish to a plate. Add the turmeric and garlic, and sauté, stirring constantly, until the aromatics are soft but not brown, about 1 minute. Add the coconut milk, chiles, pepper, and remaining 1 1/2 tsp. salt. Bring to a simmer. Reduce the heat to low and return the fish to the pan. Spoon the sauce over the fish. Cover and cook, spooning the sauce over the fish once or twice, until the fish flakes easily when pierced with a knife, about 8 minutes. Arrange the fish on warm dinner plates, spoon some of the sauce over each fillet, and serve immediately.
Spot Prawns with Garlic, Sorrel, and White Wine
Lemony sorrel brightens the flavor of spot prawns, large shrimp that can be served with the head and tail on or peeled. To remove the shell, use scissors to cut down the back to the tail tip. Like all shrimp, prawns only take a minute or two to cook, and after that can become tough. Millet provides a fluffy bed that soaks up the sauce. Start this recipe the night before serving so that the millet can soak.
1 C. millet, soaked in cold water for 1 to 12 hours and drained
1/2 C. almonds, coarsely chopped
7 T. olive oil
Salt and freshly ground black pepper
2 shallots, thinly sliced
1 bunch green Swiss chard, stems removed and coarsely chopped
1 bunch sorrel, trimmed
1/4 C. white wine
1/4 C. vegetable or chicken stock
1 1/4 lb. spot prawns, peeled, deveined, and thawed
2 cloves garlic, minced
1/2 tsp. red pepper flakes
1 T. unsalted butter
In a saucepan or teakettle, bring 2 C. water to a boil. In a separate saucepan, heat the millet over medium heat, stirring frequently, until it is mostly dry. Stir in the almonds, 3 T. of the olive oil, and 1 1/2 tsp. salt. Add the boiling water to the millet. Decrease the heat and simmer, covered, for 30 minutes. Turn off the heat and let the millet rest, covered, for 5 minutes. Fluff with a fork and set aside. Heat a skillet over medium-high heat and add 2 T. of the olive oil. Add the shallots and cook until they begin to brown, then add the chard and sorrel and cook until slightly wilted, about 1 minute. Add the wine and stock and bring to a boil. Decrease the heat slightly and simmer, uncovered, for 5 minutes, to let the liquid reduce and thicken. Season to taste with salt. Transfer the greens and cooking liquid to a large bowl. Heat the skillet over high heat and add the remaining 2 T. olive oil. Add the prawns and cook for 1 minute, undisturbed, until the bottoms turn pink. Season the prawns with salt. Add the garlic and red pepper flakes and cook for 1 minute, stirring constantly. Add the greens to the prawns and cook everything together for 30 seconds. Turn off the heat and stir in the butter. Taste and season. To serve, put a few heaping spoonfuls of millet on each plate, followed by the prawns. Pour the sauce over the top and season with pepper.
Sprouted Spicy Nuts
2 C. walnuts.
2 C. almonds.
3/4 tsp. each ground cinnamon, ground coriander and ground cumin.
1/2 tsp. ground turmeric.
2 T. salt.
Soak the nuts or seeds overnight in a pot of water with the salt. Drain and toss through all of the spices. Lay out on a baking tray and “heat†in the oven at the lowest temperature possible (less than 65ºC/150°F, or for gas ovens, on the pilot light) for 12-24 hours. Store and eat straight from the fridge. You can also store activated nuts in the freezer.
Variations
SALT AND VINEGAR ALMONDS Toss ¼ C. apple cider vinegar and 1 T. salt over 1½ C. of almonds just before you put them in the oven.
MEXICAN PUMPKIN SEEDS Toss the juice of 2–3 limes, 3 tsp. chili powder and 1 T. salt over 1 C. of pumpkin seeds just before you put them in the oven.
TAMARI PUMPKIN SEEDS After sprouting the pumpkin seeds, toss 1 C. of the seeds into a frying pan over medium-low heat. Add a splash of tamari and stir. The seeds will become a gooey, caramel glob pretty quickly, so remove from the heat almost immediately.
Diabetic Detox Tea
1 fresh lemon
1/2 inch ginger root
1 cinnamon stick
3-4 whole cloves
Dash of cayenne pepper
1 T. organic honey
Peel and cut the lemon into chunks. Peel and grate the ginger. Combine all ingredients in a pot or a coffee press, add boiling water, cover, allow to cool down, and enjoy.
Celery and Coconut Cleansing Soup
Celery is an excellent source of vitamin C as well at least a dozen other types of antioxidant nutrients that help protect us against unwanted oxygen damage to our cells, blood vessels, and large organ systems in our bodies. In addition to that, celery contains active compounds called phthalides which allow blood vessels to dilate. Studies have shown that celery can reduce blood pressure. Phthalides also reduce stress hormones which can cause blood vessels to constrict. Celery contains phytochemical compounds known as coumarins. Studies have shown that they are effective in cancer prevention and are capable of enhancing the activity of white blood cells. Celery may help to lower cholesterol and prevent cancer by improving detoxification. This simple quick recipe is excellent for liver cleansing
1 small onion
1 small carrot
1 celery rib
1 inch fresh ginger
2 T. coconut oil
2 C. low-sodium vegetable stock
Fresh lemon juice, to taste
Peel and finely chop onions, carrots, celery and ginger. Heat the oil in a saucepan over medium heat. Sauté onions until tender, approximately 5 minutes. Slowly stir in carrots, celery and ginger, and continue cooking until carrots are tender. Stir in vegetable broth and bring to a boil. Reduce heat to simmer and continue cooking for 10 minutes. Serve with a sprinkle of your favorite fragrant herbs.
Dr. Joel Fuhrman’s Szechuan Sesame Stir-Fry
1/4 C. unhulled sesame seeds, lightly pan toasted
1 C. unsweetened soy, hemp or almond milk
6 or 12 Medjool or Deglet Noor dates, pitted
1/2 T. minced ginger
4 cloves garlic, peeled
1/4 tsp. red pepper flakes, or to taste
2 C. broccoli florets
1 1/2 C. cauliflower florets
1 red bell pepper, cut into 1-inch pieces
1 C. fresh snow peas
1/2 C. baby corn, each broken in half
2 C. cooked brown, black or wild rice
In a high-powered blender, purée all sauce ingredients until smooth. Set aside. Heat 1/4 C. of water in a wok or large sauté pan. Add broccoli and cauliflower; cover and steam for 8 minutes. Remove cover and add bell pepper, mushrooms, snow peas and corn and stir-fry for an additional 5 minutes or until vegetables are crisp-tender. Add small amounts of water as needed to prevent sticking. Add sauce to veggies and continue to stir fry for 1 to 2 minutes to heat through.
Red Lentil Sauce
1/2 C. red lentils
1 medium onion, chopped
1 clove garlic, chopped
1 C. carrot juice
1 T. VegiZest or other no-salt seasoning blend
1 tsp. cumin
1/2 tsp. balsamic vinegar
1/2 C. water
1.4 C. chopped pecans
Add lentils, onions, garlic, and carrot juice to a saucepan over high heat. Bring to a boil, cover, and simmer until the lentils are soft and pale (20-30 minutes). Add more carrot juice if needed. Put the cooked lentil mixture into a food processor or blender with VegiZest, cumin, and balsamic vinegar and blend to a smooth puree. Add additional water if it is too thick. Serve with steamed broccoli, cauliflower, or other vegetables. Top with chopped pecans.
Yield: 4 servings
Calories: 176
Fat: 5.4g
Fiber: 9.1
Carbs: 25g
Herbed White Bean Hummus
1 2/3 C. cooked white beans or 1 (15-ounce) can, no salt added, drained
1 T. lemon juice
2 T. un-hulled, raw sesame seeds
2 T. red wine vinegar
1/2 tsp. Dijon mustard
2 T. water
1/4 C. chopped fresh basil
2 T. fresh thyme
Place beans, lemon juice, seeds, vinegar, mustard, and water in a high-powered blender or food processor. Blend until smooth. Add basil and thyme and pulse very briefly. Do not over process herbs; they should be visible in small pieces. Serve, or refrigerate in an airtight container for up to 4 days.
Yield: 2 servings
Calories: 180
Fat: 2.7g
Fiber: 7.1g
Carbs: 30g
Picadillo with Bell Pepper Noodles
1 T. extra virgin olive oil
2 bell peppers (Spiralized with Blade A)
3/4 pound ground beef lean
1/2 cup chopped white onions
2 cloves of garlic minced
1/2 cup canned tomato sauce
1/4 tsp. ground cinnamon
1/2 tsp. ground cumin
1/2 tsp. dried oregano
salt and pepper to taste
3 T. golden raisins
1/4 cup quartered pitted green olives
Place a large skillet over medium-high heat and add in the olive oil. Once heated, add the bell peppers and season with salt and pepper. Cook for 5 minutes or until al dente (cook longer if you want them softer.) Remove the peppers from the skillet with tongs and transfer to a bowl and set aside. Immediately place in the onions and garlic to the skillet and cook for 5 minutes or until onions soften. Add in the ground beef and cook for 10 minutes or until it browns, crumbling the meat with a wooden spoon. Add in the tomato sauce, cinnamon, cumin, and oregano, season with salt and pepper and stir to combine. Lower the heat, cover and let the mixture simmer for about 5 minutes. Uncover the pan and fold in the raisins and olives, cover and cook for another 5 minutes. Divide the bell pepper noodles into bowls and top with picadillo.