Roasted Root Vegetables

by admin

I’m one of those people who’d rather eat a plate of steak tips or whole roasted chicken instead of a salad or raw veggies any meal of the week. My husband Jesse has to remind me to “eat my colors.” But this vegetarian recipe is so delicious I could eat it for days on end. This is a great fall dish to bring to potlucks or Thanksgiving celebrations. Make a bunch extra and use the leftovers to serve with some eggs for breakfast. Special thanks to my buddy, Pete, for introducing me to this doozie at our Friends’ Thanksgiving party a few years back.

parsnips
carrots
yams of all varieties
turnips
sweet potatoes
onions
garlic bunches
rosemary
fresh sage
sea salt
fresh ground pepper
coconut oil

  • chop all the spuds, being sure to gouge out the eyes and shave off all the green skin (I like to take the skin off the sweet potatoes and yams completely, which can reduce the saponin content). I like to cut them into finger food sizes, like an extra stubby steak fry.
  • get a pot of water boiling, 1/3 to half full
  • once it’s boiling, add the sweet potatoes and yams and let them parboil. Don’t overcook, otherwise they will be too soft. They should be a bit undercooked when you strain them.
  • vital behavior: save the water to use as a vegetable stock for soup. Yummy minerals!
  • cut the onions into eights: first in half so you see the rings, then each half into quarters so each quarter has a little bit of the root to hold it together.
  • cut the garlic into half so that you can lay them open on the baking sheet.
  • when the spuds are strained and cooled, put all your chopped root vegetables in a bowl. Add some melted coconut oil and stir it up. I like to use my hands to make sure everything is coated properly.
  • chop all the spices. Put the veggies on a cookie sheet and spice them up (optional secret ingredient: cinnamon. It counters the sweetness of the yams and naturally inhibits insulin release!).
  • bake everything at 400 until the tops are slightly brown.
  • if you want, go in there and stir everything up a bit halfway through.
  • when they look done, they’re done.
Optional horseradish sauce:
While that’s all cooking you could make this easy dip. Mix one container of full-fat sour cream and one jar of fresh horseradish to taste. I like it strong, myself.

Steamed Broccoli

by admin

 

This is as simple as it gets. Also, very nutritious. Be careful to not overcook the broccoli.

Fresh organically grown broccoli

  • Place steamer insert into medium sauce pan (with cover)
  • Pour purified water only to bottom of steamer insert
  • Place pan over medium heat
  • Once water begins to boil, place broccoli onto steamer – broccoli should not be submerged; COVER and reduce heat to low-medium
  • Cook for only about 7 minutes – remove lid to keep broccoli from continuing to cook and from losing its bright green color

Pear Walnut Salad

by drpaul

This fantastic salad was featured in Gourmet Magazine many years ago (maybe even 1987). It’s a favorite in our house; we often serve it when we have company with when we’re serving something special like Rack of Lamb.  – Dr. Paul

1-2 heads of red leaf lettuce (or mixed with green leaf lettuce)
1/3 firm, but ripe pear, per person
1/8 cup raw walnuts, per person

  • In a pie pan, toast walnuts (9-10 minutes @350 F in toaster oven – watch them closely so they don’t burn)
  • Tear lettuce into small-medium size pieces and place in salad bowls
  • Slice pears into thin slices; arrange on top of lettuce in a radial
    pattern
  • Drizzle vinaigrette dressing over lettuce and pears
  • Sprinkle toasted walnuts over salad and serve

Simple Vinaigrette Dressing
1 cup extra virgin cold-pressed olive oil
Just less than ¼ cup red wine vinegar
2 teaspoon sea salt
1 teaspoon fresh ground pepper
1 teaspoon of Dijon mustard
1 crushed garlic clove (not diced, left semi-intact)
Optional: add dried basil or Italian seasoning

  • Mix together in jar or cruet

 

Bonfire Fiesta Salad

by admin

The Bonfire diet style is “plant-driven” (no, that doesn’t mean vegetarian; it means plant centric). This means regularly eating large vegetable salads – they  are essential to eating and being healthy. They should be eaten with lunch AND dinner. You can make and store large ‘batches’ of salad for use over 2-3 days.

Red leaf, green leaf, and romaine lettuce
Spinach
Raw broccoli
Cucumber
Red bell pepper
Celery
Chopped squash (zucchini, crook neck, etc.)
Avocado (add before serving, not in ‘batch’)
Carrots (shredded or sliced/chopped)
Ttomato (add before serving, not in ‘batch’)
Optional: olives (Kalamata, black, green), marinated artichoke hearts, raw or fresh toasted walnuts (8 minutes at 350° on a pie pan in a toaster oven)

The washing and prep time for this may seem like a chore, but the payoff is HUGE – you’ll have great salad at your fingertips for days at a time. Don’t short yourself on this vital behavior!

  • Wash all veggies
  • Drain in colander
  • What you don’t cut up for this large batch of salad, store wet in Tupperware or plastic bags (and use in green smoothies!)
  • Cut, chop, or shred all ingredients
  • Add dressing of your choice. Only add and toss with dressing just before eating it, or else you will have soggy veggies that go to waste
  • To make into a meal, top with leftover chicken, fish, ???, steamed broccoli, egg salad – the  possibilities are endless!

Raw Chocolate Coconut Macaroons

by admin

These macaroons always create a buzz because they are so rich, delicious and healthy. Skip the nuts and substitute coconut flour for almond flour if nut allergies are a concern.

3 cups shredded coconut
1 cup chopped walnuts [skip with nut allergies]
1/2 cup almond flour (1 cup if adding walnuts – skip with nut allergies)
1 cup unsweetened cocoa powder (1-1/4 if adding walnuts)
1/2 cup pure maple syrup (3/4 cup if adding walnuts)
1/2 cup coconut oil (warmed to liquid – 3/4 cup if adding walnuts)
1/2 tablespoon real vanilla extract
1/4 teaspoon sea salt

  • Combine coconut, cocoa powder, salt and optional almond flour, and walnuts in a large bowl and mix thoroughly
  • Warm the coconut oil to liquid
  • Mix maple syrup, coconut oil, and vanilla extract
  • Combine the wet and dry ingredients and mix completely using wooden spoon
  • Let sit at room temperature for 5-10 minutes to let the allow the oil and liquids to soak into mix
  • Using a small ice cream scoop or spoon (or use your hand) to form into 1”-2” balls onto a cookie sheet lined with parchment paper; cover with plastic wrap
  • Place into the refrigerator or freezer to “set” (solidify) 10– 20 minutes
  • Keep refrigerated or frozen; coconut oil is a solid at room temperatures, it will melt at about 76°F.
  • Serve cold or put out a few minutes early to let them warm up to just below room temp (still slightly cool) which helps the flavor; if they get warm, they get pretty gooey, but still delicious – just not great in the car with kids

Raw Cashew “Parmesan Cheese”

by admin

This topping literally takes two minutes to make. It’s an amazingly delicious and nutritious on salads – Dr. Stephen rarely eats a salad without it.

2 cups raw cashews
1-2 cloves garlic
1 ½ teaspoon sea salt

  • Combine all ingredients into food processor and  pulse until coarsely granular
  • Store in jar, Tupperware or Ziploc baggie and refrigerate

 

 

Simple Vinaigrette Dressing

by drpaul

1 cup extra virgin cold-pressed olive oil
Just less than ¼ cup red wine vinegar
2 teaspoon sea salt
1 teaspoon fresh ground pepper
1 teaspoon of Dijon mustard
1 crushed garlic clove (not diced, left semi-intact)
Optional: add dried basil or Italian seasoning (you can also dramatically change the flavor by using Fine Herbs mix instead of Italian herbs)

  • Mix together in jar or cruet
  • Refrigerate

Dr. Paul’s Paleo Yambanana Bread

by drpaul

This is such a delicious nutritious snack. It can be served warm (really good fresh out of the oven), topped with almond milk, fresh peaches, strawberries, blueberries – use your imagination! Make a batch on Saturday or Sunday, cut it into serving sizes and store in Tupperware in the freezer. Dr. Paul regularly eats this with almond milk poured over it as his mid-morning snack.

Add or subtract ingredients depending on what you like or have on hand; also, if nut allergies are an issue (or if your kid’s school considers it an act of bioterrorism to bring anything made with nuts to school), substitute coconut flour for the almond flour and skip the nuts.

2 large or 3 medium yams
4-5 bananas (not overly ripe)
8-10 organic eggs
3 tablespoons coconut oil (liquefied)
1-2 Tablespoon vanilla
4 teaspoons cinnamon
Pinch of nutmeg (optional)
1 ½ cup chopped walnuts
1 cup shredded coconut
1 cup almond flour
1/4 cup pure maple syrup
1/4 cup flax seed meal (optional)
1 teaspoon sea salt
Optional: add raisins, shredded carrot, and/or substitute frozen pineapple bits (thawed); you can also substitute canned pumpkin for the yams and add pumkin pie spices.

  • Steam yams until soft; let cool – can be done ahead (leave skins on)
  • Preheat oven to 350° F
  • Butter or coconut oil  9 x 14 baking dish; or line with parchment paper
  • Mash yams and bananas by hand in large bowl or pot, or blend in food processor
  • Add liquefied coconut oil and stir to mix
  • In separate bowl, beat eggs
  • Add vanilla, cinnamon, nutmeg and sea salt to egg mixture
  • Add egg mixture to yam/banana mixture & mix
  • Add almond flour and flax seed meal; stir to mix
  • Add walnuts and coconut; stir to mix
  • Pour mixture into buttered baking dish
  • Bake for 45 minutes until fork comes out clean

 

Flax Date Muffins

by admin

1 egg
1/3 cup molasses
1 cup almond milk
3/4 cup ground flaxseed meal (available at Trader Joe’s)
1/2 teaspoon salt
1 cup chopped dates
1 1/2 cups almond flour or mix of almond and coconut flour
1 teaspoon baking soda
Optional: 1/2 teaspoon cinnamon; 1 teaspoon grated orange; 1 teaspoon vanilla extract

  • mix wet ingredients
  • mix dry ingredients
  • combine wet and dry ingredients and put into muffin tins
  • bake at 375 till golden brown!

Carrot, Flax and Almond Flour Muffins

by admin


DRY INGREDIENTS:
1 cup almond flour
1/4 cup organic raisins or currants
2-3 tablespoon shredded organic coconut
1/3 cup walnuts, chopped
1 teaspoon baking soda
1 tsp cinnamon
1/4 teaspoon allspice
1/4 teaspoon sea salt

FLAX MIXTURE:
1-½ tablespoon freshly ground flax seeds (you can buy them as flax meal or blend them yourself in a coffee grinder or a Vita Mix blender.)
1/3 cup unsweetened organic apple juice
1 teaspoon vanilla

WET INGREDIENTS:
2 Tbsp coconut oil
1 1/2 C finely shredded carrots
5 tablespoons raw honey

  • Preheat oven to 375F.
  • Lightly coat a cupcake baking pan with coconut oil spread evenly with a paper towel. Combine apple juice and ground flax
  • Let mixture sit to get sticky,
  • Grate carrot and prepare the remaining ingredients
  • Mix all DRY ingredients to a large mixing
  • Add the wet ingredients to the flax mixture and stir together
  • Add wet and dry ingredients and mix thoroughly
  • Pour/spoon batter into muffin pans and bake for 10-12 minutes