energy matters 21 Days to Better Health

RECIPES FOR BETTER HEALTH

© 2012 Energy Matters Acupuncture | October 2013 energy matters 21 Days to Better Health

Table of Contents

Beverages 3

Bone Broth 3

Dressings and Sauces 4

Lentils and Grains 5

Sauerkraut/KimChee 7

Shakes 8

Snacks/Desserts 9

Soups 10

Vegetables 13 energy matters 21 Days to Better Health 3

Beverages

Ginger Tea

Add 2-3 Tbsp grated fresh ginger to 2 cups water. Bring to a boil then simmer for 10 minutes. Strain and drink warm, or cool. Ratios of ginger and water can be adjusted to your preference.

Bone Broth

Chicken Broth Beef Broth

• 1 whole pastured chicken or 2-3 lbs. • about 4 lbs beef marrow and knuckle bones chicken necks, backs and wings • 4 quarts cold waters (cut into pieces) and/or bones • 1/2 cup vinegar • Gizzards and/or feet (optional) • 3 large onion, coarsely chopped • 4 quarts cold water • 3 carrots, coarsely chopped • 2 Tbsp vinegar • 3 celery sticks, coarsely chopped • 1 large onion, coarsely chopped • several sprigs of fresh thyme, tied together • 2 carrots, coarsely chopped • 1 bunch parsley • 3 celery sticks, coarsely chopped • 1 bunch parsley Place bones in large pot with water, vinegar and vegetables. Let stand 1 hour. Bring to a boil, remove If using a whole chicken, remove neck and wings and foam that appears at top. Reduce heat, add thyme, cut those into several pieces. Place chicken and/or cover and simmer for at least 12 hours and as long as chicken parts in a large stainless steel pot with all 48 hours. Add parsley, cook 10 more minutes. Cool, ingredients except the parsley. Let stand 30 minutes strain and store in refrigerator or freezer. to one hour. Bring to boil, remove foam that forms at the top. Reduce heat, cover and simmer for 6-24 hours (longer makes a richer stock). Add parsley, simmer for 10 more minutes. Cool, strain and store in refrigerator or freezer. energy matters 21 Days to Better Health 4

Dressings and Sauces

Basic Vinaigrette Lime Cumin Vinaigrette

• 1 Tbsp vinegar • 1 garlic clove • unrefined salt • unrefined salt • fresh ground pepper • grated or minced zest of 2 limes • 3 Tbsp olive oil • 2-3 Tbsp fresh lime or lemon juice to taste • 2 Tbsp chopped scallion or finely diced shallot Mix first three ingredients in a small bowl. Whisk in • 1/2 jalapeno chile, seeded and minced oil. Additions: dijon mustard, minced fresh green herbs • 1/2 tsp cumin seeds (basil, parsley, cilantro, oregano etc.), minced garlic • 1/2 tsp coriander seeds • 1/4 tsp dry mustard Curry Vinaigrette • 1/3 cup olive oil • 2 Tbsp chopped cilantro • 1 clove garlic • 1/2 tsp unrefined sea salt Pound the garlic with 1/8 tsp. salt in a mortar until • 2 tsp curry powder smooth, then combine it in a bowl with the lime zest, • 1/2 tsp fresh ginger, grated juice, scallion and chili. • 2 Tbsp lemon juice or red wine vinegar • 4 Tbsp olive oil Toast the cumin and coriander seeds in a small dry skillet until fragrant, then immediately remove them to Pound garlic in a mortar with sea salt. Add curry plate to cool. Grind to a powder in a spice mill, then add powder and ginger, work into a paste. Stir in lemon them to the juice mixture. Whisk in the mustard and oil. juice/vinegar, then whisk in oil. Taste and adjust the balance if needed. Let the dress- ing stand for at least 15 minutes; add the cilantro just This is delicious on beets (roasted or boiled and sliced) before using. or cauliflower (steamed). Probably good on just about anything! Red Pepper and Ginger Salad Dressing

Lemon Vinaigrette • 1/2 cup olive oil • 1 red pepper, seeded and chopped into big pieces • juice (approx 3 Tbsp) and zest of one large lemon • 1 lime, juiced • 1/4 tsp paprika • 3/4 inch piece of ginger (approximate) • pinch cayenne pepper • 2 Tbsp apple cider vinegar or balsamic vinegar • 1 clove garlic, minced • 1 clove garlic • 1/4 tsp unrefined salt • 6-8 Tbsp virgin olive oil Blend all ingredients thoroughly in a food processor or blender. Done! Stir all but oil together, then whisk in oil. Makes a delicious lentil salad. energy matters 21 Days to Better Health 5

Ginger Vinaigrette Lentils and Grains • grated fresh ginger (about 1.5 Tbsp) • fresh squeezed juice of 1 organic orange Lentil Salad • 1/4 cup rice or white vinegar (if using rice vinegar, • 1 cup lentils (small French lentils are particularly be sure it is not Mirin, which has sugar in it) good for this) • 1/4 cup olive oil • 1/2 onion, diced small • unrefined salt and pepper to taste • 1 carrot, diced small • 4 cups water Mix first three ingredients. Whisk in oil, add salt and pepper. Dressing: • 3 Tbsp olive oil • 1 tsp lemon juice (or vinegar) Marinara Sauce • I small clove garlic, minced or pressed • 2 Tbsp olive oil • unrefined salt and pepper to taste • 2-3 cloves garlic, sliced or minced Put salad ingredients in a small pot, bring to boil, then • 1 medium onion, finely chopped simmer for about 25 minutes. Make dressing while • 3-4 cups fresh tomatoes, chopped lentils are cooking. Don’t overcook the lentils. Drain. • 1 cup fresh Italian flat leaf parsley, chopped Dress lentils while warm. Eat room temperature or cold. • 1/2 cup fresh basil leaves, rolled and thinly sliced • unrefined salt and pepper Lemony Lentils Heat pan on medium high heat. Add olive oil, garlic and onions. Sauté until soft then add remaining • 2 Tbsp butter or olive oil ingredients. Stir occasionally and reduce heat to simmer • 3 cloves garlic for 10-15 minutes. Salt and pepper to taste. Serve over • 2 cups yellow or brown lentils, sorted and rinsed spaghetti squash. • 4 cups chicken broth or water Other options: • 1 Tbsp minced fresh ginger Serve over kale, broccoli, and portabella mushrooms. • grated peel from 1 lemon • 1/4 cup lemon juice • unrefined salt and pepper • chopped cilantro and lemon wedges

Melt butter in a 3-quart pan over medium high heat. Add garlic and stir until just beginning to brown, about 1 minute.

Add lentils and stir to coat with butter, then add broth/ water. Simmer, covered, until lentils are tender, but not mushy, 20 to 30 minutes. They will thicken as they cool. Stir in ginger, lemon peel, juice, salt and pepper to taste. Serve with chopped cilantro and lemon wedges on the side. energy matters 21 Days to Better Health 6

Herbed Quinoa Roasted Mushrooms with Quinoa

Ingredients • 1/2 lb cremini mushrooms, chopped • 2 3/4 cups chicken stock, water or a combo • 1/2 lb oyster mushrooms, chopped • 1/4 cup fresh lemon juice • 3 shiitake mushrooms, stemmed, chopped • 1 1/2 cups quinoa • 1/2 cup plus 2 Tbsp extra-virgin olive oil • Unrefined Kosher salt and fresh-ground pepper Dressing: • 1/4 cup balsamic vinegar • 1/4 cup extra-virgin olive oil • 2 tsp finely chopped fresh marjoram • 1/4 cup fresh lemon juice • 1 cup quinoa • 3/4 cup chopped fresh basil leaves • 4 ounces mesclun greens • 1/4 cup chopped fresh parsley leaves • 1 Tbsp chopped fresh thyme leaves Heat oven to 400 degrees. Place mushrooms in a • 2 tsp lemon zest roasting pan, toss with 2 Tbsp olive oil and season with salt and pepper. Roast, stirring a few • unrefined salt and freshly ground black pepper times, until golden brown, 25 minutes. For the quinoa: In a medium saucepan, add the chicken Whisk together the remaining 1/2 cup oil, vinegar, stock, lemon juice and quinoa. Bring to a boil over marjoram and parsley. Season with salt and pepper. medium-high heat. Reduce the heat to a simmer, cover Reserve 3 Tbsp of the vinaigrette. the pan and cook until all the liquid is absorbed, about 12 to 15 minutes. Add the warm mushrooms to remaining vinaigrette, season with salt and pepper, and stir to combine. Let For the dressing: In a small bowl, mix together the olive marinate at room temperature for at least 30 minutes. oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste. Rinse the quinoa in a fine-mesh strainer under cold running water for 1 minute. Drain well. Transfer to Pour the dressing over the quinoa and toss until all the a medium saucepan. Add 2 cups cold water and ingredients are coated. Transfer the quinoa to a bowl. 1 tsp. salt; cover and bring to a boil. Reduce Season with salt and pepper, to taste, and serve. heat to low; cook until quinoa is tender and water has evaporated, 18 minutes.

Turn off heat and let stand, covered, for 10 minutes. Stir quinoa into mushrooms.

Toss the greens with the reserved vinaigrette. Top with the quinoa-mushroom salad. energy matters 21 Days to Better Health 7

Sauerkraut/KimChee

Basic Sauerkraut Grandma’s Kimchee

• 1 liter glass jar with plastic lid or spring lid • 1 large Napa cabbage • 1 cabbage medium sized • 1 medium yellow onion chopped • 2 Tbsp unrefined sea salt • 1/2 carrot peeled and chopped • 1 Tbsp of caraway seeds or fresh chopped dill • 3 cloves garlic chopped • 1 Tbsp ginger chopped Grate cabbage with a hand grater or process in a food • 1 Tbsp dry Korean chili pepper processor, then mix with salt and caraway seeds or dill • unrefined salt to taste in a large food grade plastic bucket (get them at a hard- ware store) or a large bowl. Wash outer leaves of cabbage. Cut cabbage into 1/2 inch pieces, or grate. Combine cabbage with Pound with a meat mallet or wooden pounder of some other ingredients and process as directed in Basic kind. Pound until the juices cause suction when you pull Saurkraut Recipe. the pounder out of the mix.

Press the mixture into a clean glass jar using a wooden spoon. Press firmly until the juice rises to the top and covers the mixture, which it will do when it is pounded enough. Leave at least one inch or more of space at the top of the jar to allow for expansion.

Cover the kraut and store the jar in a cupboard for 3-5 days (depending on the ambient temperature) before transferring to the refrigerator. The sauerkraut may be consumed after a couple of weeks, though if you allow the fermentation process to continue for a month or so in the refrigerator, you will be well rewarded with a most delicious flavor.

As with all fermenting, follow your nose. If it smells putrid or you have any doubts about the quality, then discard the sauerkraut and start again. energy matters 21 Days to Better Health 8

Shakes

For all Shakes Fruit Shake

• 2 scoops SP Complete and 1-2 scoops Whey Pro • 1/4 cup of berries OR 3 scoops SP Complete Dairy Free instead of • 1/4 banana SP Complete/Whey Pro • 8 ounces water (more or less depending on how thick you like your shake) Spinach Avocado Shake • 1/2-1 cup fruit and/or unlimited vegetables • fresh spinach leave, several handfuls • ice (optional) • 1/4-1/2 small avocado • 1 Tbsp Flax or Olive oil (optional) • 1/4 banana • some people enjoy using herb tea (steep and let cool • squeeze of lemon to room temperature or chill) as the liquid base. • add all the ingredients into a blender and blend. Spinach Ginger Apple Shake

Spinach Shake • fresh spinach leave, several handfuls • 1/4 apple • lots of fresh spinach, rinsed • a chunk of ginger (more or less to taste) • 1/8-1/4 banana • squeeze of half a lemon • squeeze of lime • a nub of fresh ginger (optional) Mango Kale

• 1/2 cup fresh mango Spinach-Plus Shake • 1 cup kale

• lots of fresh spinach, rinsed • 1/4-1/2 avocado • 3-4 cherry tomatoes • juice of 1/4-1/2 lemon • 1/2 jalapeno • cube of caramelized onions and mushrooms

energy matters 21 Days to Better Health 9

Snacks/Desserts

Kale Chips Basic Baked Sweet Potato

Snack food genius! A great way to eat your greens, Scrub sweet potatoes, bake in 400 degree oven until these kale chips stand out from the rest thanks to a tender. Split open, add dab of organic butter. simple single ingredient: cider vinegar. It gives these For a treat: add cinnamon – yum! veggie crisps a nice tang that balances kale’s bold flavor. You can also leave the vinegar out. Try it both ways. Watch them towards the end that they don’t get Steamed Sweet Potato over cooked. If the cookie sheet is crowded, give them a stir halfway through. In a hurry? Slice a sweet potato into 1/2 inch slices, steam for 5-10 minutes. Dress with olive oil or butter • 1 bunch kale, washed, dried & torn into 2” pieces and sea salt. Almost instant! • 1 Tbsp olive oil • 1 Tbsp cider vinegar • unrefined salt Sweet Potato Fries

• 1-2 sweet potatoes, cut into fries Preheat oven to 300 degrees. Whisk oil and vinegar. Toss kale in the dressing until thoroughly coated. Line • 3 Tbsp olive oil a baking sheet with parchment paper. Place kale in a • unrefined salt single layer and sprinkle with salt. • cayenne pepper (optional)

Bake until crispy, about 30-40 minutes. Preheat oven to 350 degrees. Or use a dehydrator. Cut sweet potatoes into fries. Place fries into a bowl, drizzle with olive oil, add salt, pepper, cayenne and toss Guacamole together, making sure the fries are well coated. Place on baking sheet and put into oven. Bake for 35-45 minutes, • 3 medium avocados until sweet potatoes are golden crispy on the outside • 1 lime, juiced and tender on the inside. (Depending on your oven it can take longer.) • 1/2 tsp unrefined sea salt • 1/2 tsp ground cumin • 1/2 tsp cayenne • 1/2 med onion, diced • 1 clove garlic, minced • 1 Tbsp chopped cilantro • 1 small tomato, if in season • raw veggies – carrots, celery, jicama, etc.

Cut avocados in half, remove seeds and mash with a potato masher. Add juice and spices, mash some more. Stir in onion, garlic and cilantro. Enjoy with the raw veggies. energy matters 21 Days to Better Health 10

Soups

Borscht (Beet Soup) Roasted Tomato Zucchini Stew

• 8 cups beef broth • 1.5 lbs fresh tomatoes (not cherry tomatoes) • 1 lb slice of meaty bone-in beef shank (optional) • 4 Tbsp olive oil, divided • 1 large onion, peeled, quartered • unrefined salt and freshly ground black pepper • 4 large beets, peeled, chopped • 1/2 yellow onion, diced • 4 carrots, peeled, chopped • 4 medium zucchini • 2 cups thinly sliced cabbage • 2 cloves garlic, minced • 3/4 cup chopped fresh dill • 1/4 cup fresh basil, minced or cut into thin strips • 3 Tbsp red wine vinegar or apple cider vinegar (chiffonade) • unrefined salt and pepper to taste Heat the oven to 350 degrees. Bring 4 cups of the beef broth, the beef shank, and on- ion to boil in large pot. Reduce heat, cover, and simmer Slice the tomatoes into thick wedges. Place the wedges until meat is tender, about 1 hour 30 minutes. on a parchment- or foil-lined baking sheet, skin-side down; you want the flesh of the tomatoes exposed to Transfer meat to work surface; trim fat, sinew and bone the hot air inside the oven. Drizzle with 2 Tbsp olive oil and discard. Chop meat; cover and chill. Cool broth slightly. and sprinkle with salt and pepper. Bake the tomatoes Chill in pot until cold, at least 4 hours and up to 1 day. about 90 minutes, or until they are starting to shrivel and brown around the edges. They won’t be dry - you Spoon fat from top of chilled broth and discard. Add re- just want to get some of the water out of them and con- maining 4 cups broth, beets, carrots, and potato; bring centrate the flavors. to boil. Reduce heat, cover, and simmer until vegetables are tender, about 30 minutes. Meantime, slice two of the zucchini into thin half- moons. Grate the other two. The grated zucchini will Stir in meat, cabbage and 1/2 cup dill; cook until cab- melt into the stew and give it body, while the sliced bage is tender, about 15 minutes. Season to taste with zucchini will stay more or less intact. salt and pepper. Stir in vinegar. When the tomatoes are done, start the stew: Heat Ladle soup into bowls. Top with remaining 1/4 cup dill. the remaining 2 Tbsp olive oil in a large skillet or saucepan over medium-high heat and add the onion. When the onion has softened, raise the heat a little and add the sliced zucchini. (Zucchini has a lot of water, so it’s important to raise the heat at this point you want the zucchini to brown, not steam.) Sauté the zucchini until most of it is golden brown, then add the garlic. Sauté one minute, then add the tomatoes and shredded zucchini. When the mixture is bubbling, turn down the heat. Simmer uncovered about an hour, or until the stew no longer looks watery. Sprinkle with basil. Serve warm or at room temperature. energy matters 21 Days to Better Health 11

Spicy Cauliflower Soup Lentil Soup

• 1/4 cup olive oil • 2 cups lentils • 1 onion, diced • 1 stalk celery • 1 carrot, diced • 1 small sweet potato • 1 tsp coriander • 1 carrot • 1 tsp cumin • 1 small onion • 1 tsp chili powder • 2 bay leaves • 1/4 tsp turmeric • 2-3 Tbsp olive oil • 1/4 tsp dried chili flakes • 8 cups water or chicken broth or beef broth • unrefined sea salt • fresh ground pepper Chop veggies. Put everything in a soup pot, bring to boil • 6 cilantro sprigs, coarsely chopped and then simmer on medium-low until lentils are soft but not mushy (25-40 minutes, depending on type of • 1 large head of cauliflower, trimmed and lentil). Add 1 tsp. salt and enjoy! A splash of balsamic coarsely chopped vinegar is a nice finish. • 6 cups water (or homemade chicken broth)

Heat olive oil in soup pot. Add and cook onion, carrot Red Lentil Soup with Lime and spices over medium heat, stirring often. When soft, add remaining ingredients. Raise heat, bring to a boil, • 2 cups red lentils then reduce to simmer until cauliflower is very tender, • 1 Tbsp turmeric about 30 minutes. Use a spoon or whisk to coarsely • 4 Tbsp butter puree. Adjust seasonings as needed. • unrefined salt • 1 large onion (or 2 small), finely diced, about 2 cups Simple Butternut Squash Soup • 2 tsp ground cumin • 1.5 tsp mustard seeds or 1 tsp ground mustard • 2 Tbsp olive oil • 1 bunch chopped cilantro, about 1 cup • 2 onions, sliced thin • juice of 3 limes or to taste • 3 or 4 fresh sage leaves • 1 large bunch spinach leaves, chopped into • 1 bay leaf small pieces • 1 med butternut squash, peeled, seeded and cut into 1/2 inch cubes Put the lentils in a soup pot with 2.5 (or just 2) quarts • unrefined salt water, the turmeric, butter, and salt. Bring to a boil, then lower the heat and simmer, covered, until the lentils

are soft and falling apart, about 20 minutes. Purée for a Heat oil in a heavy-bottomed pot. Add onion, sage and smooth and nicer-looking soup. [An immersion blender bay leaves and cook over medium heat until tender, is a great plus here.] about 15 minutes. Add squash and salt. Cook 5 minutes. Add 6 cups water (substitute up to 3 cups homemade While the soup is cooking, prepare the onion flavoring: chicken broth). Cook at a simmer until squash is very In a medium skillet over low heat, cook the onion in soft. For a very smooth soup, remove sage and bay 2 Tbsp of the remaining butter with the cumin leaves and puree. and mustard, stirring occasionally. When soft (or even energy matters 21 Days to Better Health 12 slightly caramelized), about the time the lentils are • 1 longish red bell pepper cooked or after 15 minutes, add the cilantro and cook for • few sprigs fresh thyme a minute more. Add the onion mixture to the soup, then • unrefined salt and pepper add the juice of 2 limes. Taste, then add more if needed to bring up the flavors. The soup should be a tad sour. Preheat oven to 375 degrees. Just before serving, add the last Tbsp of butter to a wide Pour tomato puree into bottom of an oval baking dish, skillet. When foamy, add the spinach, sprinkle approximately 10 inches across the long way. Drop the with salt, and cook just long enough to wilt. (Skip the sliced garlic cloves and chopped onion into the sauce, rice and yogurt parts.) Serve the soup, divide the stir in one Tbsp of the olive oil and season the sauce spinach among the bowls. generously with salt and pepper.

Trim the ends off the eggplant, zucchini and yellow Okra/Tomato Stew squash. As carefully as you can, trim the ends off the red pepper and remove the core, leaving the edges • 1 Tbsp cumin (I use more because I am so fond of it) intact, like a tube. • 1/2 tsp unrefined salt • 1/2 tsp pepper On a mandoline, adjustable-blade slicer or with a very • 2-3 cloves minced garlic sharp knife, cut the eggplant, zucchini, yellow squash and red pepper into very thin slices, approximately • 2 medium or 1 large tomato, chopped and 1/16-inch thick. keeping juice • 15+ pods of okra with only the tops sliced off Atop the tomato sauce, arrange slices of prepared vegetables concentrically from the outer edge to the Heat pan with cumin, salt and pepper – no oil until inside of the baking dish, overlapping so just a smidgen cumin becomes fragrant. Add garlic and just enough of each flat surface is visible, alternating vegetables. water to keep from burning. When garlic is softened, You may have a handful leftover that do not fit. add tomato and juice. Add okra and cover. Keep on low heat for about 15 minutes or until okra is tender. Drizzle the remaining Tbsp olive oil over the vegetables Serve over brown or wild rice. and season them generously with salt and pepper. Remove the leaves from the thyme sprigs with your fingertips, running them down the stem. Sprinkle the Ratatouille fresh thyme over the dish. Cover dish with a piece of parchment paper cut to fit inside. (Tricky, I know, but the • 1/2 onion, finely chopped hardest thing about this.) • 2 garlic cloves, very thinly sliced Bake for approximately 45 to 55 minutes, until vegeta- • 1 cup tomato puree (with fresh tomatoes or bles have released their liquid and are clearly cooked, homemade tomato sauce) but with some structure left so they are not totally limp. • 2 Tbsp olive oil, divided They should not be brown at the edges, and you should • 1 small globe eggplant or 2 japanese eggplants see that the tomato sauce is bubbling up around them. • 1 smallish zucchini • 1 smallish yellow squash energy matters 21 Days to Better Health 13

Vegetables

Raw Beet Salad with Lime Broccoli with Lime-Cumin Dressing Cumin Vinaigrette • 1 bunch of broccoli • 2-3 medium beets • 1 tsp grated lime zest • 1 Tbsp lime juice Vinaigrette: • 1/2 tsp ground cumin • 1 garlic clove • 1/2 tsp unrefined sea salt • unrefined salt • dash of cayenne • grated or minced zest of 2 limes • 3 Tbsp olive oil • 2-3 Tbsp fresh lime or lemon juice to taste • 1/4 cup minced red onion • 2 Tbsp chopped scallion or finely diced shallot • 1/2 jalapeno chili, seeded and minced Steam broccoli for 4-5 minutes, until just tender. Mix • 1/2 tsp cumin seeds together lime zest, lime juice, spices and olive oil. Stir in • 1/2 tsp coriander seeds onion. Toss broccoli with dressing. Serve hot or at room temperature. • 1/4 tsp dry mustard • 1/3 cup olive oil • 2 Tsp chopped cilantro Glazed Butternut Squash and Brussels Sprouts Peel and grate the beets. You can blanch them briefly in boiling salted water, then drain and towel-dry. I used • 3 Tbsp olive or untoasted sesame oil them raw. If blanching, dress while warm with the Lime • 1 lb brussels sprouts, stems trimmed and – Cumin Vinaigrette. cut vertically in half • 1 lb butternut squash, peeled and cut into Vinaigrette: 1/2 inch chunks (about 2 cups) Pound the garlic with 1/8 tsp. salt in a mortar until • 1 large shallot, sliced smooth, then combine it in a bowl with the lime zest, • pinch of unrefined sea salt juice, scallion and chile. Toast the cumin and coriander • 1 cup vegetable stock seeds in a small dry skillet until fragrant, then imme- • 2 tsp chopped fresh rosemary diately remove them to a plate to cool. Grind to a pow- der in a spice mill, then add them to the juice mixture. Place olive oil, Brussels sprouts, squash, and shallot in Whisk in the mustard and oil. Taste and adjust the large, deep skillet with a tight fitting lid. Add stock and balance if needed. Let the dressing stand for at least 15 sprinkle with sea salt, and bring to a boil over medium minutes; add the cilantro just before using. high flame. Cover pan and reduce heat to a simmer; cook 5-10 minutes, until sprouts and squash are just tender. Remove lid. Add rosemary, raise heat to medium high, and cook off remaining liquid. Allow the squash and Brussels sprouts to lightly brown. Do not stir more than once or twice. Serve warm or room temperature. energy matters 21 Days to Better Health 14

Cabbage Salad Discard any inedible parts of the greens, such a kale stems and tough ribs. Set the leaves in a steamer—the • 1 cup finely shredded green cabbage tougher ones on the bottom, the most tender on top • 1 medium size shredded carrot and cook until tender. Or boil each type separately in • 1/4 cup chopped grapes salted water, then drain. Chop into pieces about 1 inch square. *(I just chopped the beet greens and kale and Ginger vinaigrette: put into pan without steaming or boiling)* • 1.5 tsp grated fresh ginger • fresh squeezed juice of 1 orange Pound the garlic with 1/2 teaspoon salt in the mortar • 1/4 cup rice vinegar (if using rice vinegar, be sure until smooth, then work in the parsley and cilantro and it is not Mirin, which has sugar in it) pound them briefly to release their flavors. • 1/4 cup olive oil • unrefined salt and pepper to taste Warm the oil with the paprika and cumin in a wide skil- let over medium heat until they release their fragrances. Mix cabbage, carrots, and grapes together. Toss with Don’t let them burn. Stir in the garlic, then add the vinaigrette to taste. greens and cook until any extra moisture has evaporat- ed. Taste for salt. Pile into a dish and garnish with lemon Disappearing Carrot Salad and tomato.

• 2 cups grated carrot • 1 apple, grated Kale Salad • 1-2 tsp grated ginger • zest and juice of 1/2 a lemon • one bunch of dinosaur kale, sliced very, • 1/3 cup fresh squeezed orange juice very thinly (across the leaves) • dash of unrefined salt • 6 radishes, varying types, very thinly sliced • 1/2 Tbsp olive oil Mix everything together and serve. Using a Cuisinart • juice of 1-2 meyer lemons to grate the carrot, apple and ginger makes this really • 1 Tbsp olive oil quick to assemble. • 1 cup slivered (cooked) beets, red and orange • 1 small red onion, finely sliced

Mixed Greens with Cumin and Paprika Mix oils and juices and mix in just before serving.

• 12 cups mixed greens (kale, broccoli rabe, chard or beet, escarole, mustard greens) • 4 large garlic cloves • 1 cup chopped parsley • 1 cup chopped cilantro • 3 Tbsp olive oil • 2 tsp paprika • 2 tsp ground cumin • for garnish: wedges of lemon and tomato energy matters 21 Days to Better Health 15

Kale Salad with Red Pepper and Braised Leeks Ginger Dressing • 4-6 leeks • 5 big stalks of kale • 1 garlic clove, minced • 1/2 avocado, cubed • 3-4 Tbsp unsalted butter • 1 carrot, peeled and sliced into strips with a • unrefined salt vegetable peeler • 2 tsp fresh thyme or 1 tsp dried • 3 Tbsp purple cabbage, chopped • 1 bay leaf • 1 Tbsp cilantro, roughly chopped • 1 cup bone broth or vegetable stock • 1 Tbsp red onion, thinly sliced • 1/4 cup parsley, chopped

Pull the kale leaves off from the tough stem, and break Cut off the ends of the leeks until you get to the shank; into small, bite sized pieces. Sprinkle with sea salt and a little of the light green part is fine, but not too much of massage the leaves for a couple of minutes, meaning it. If you want, you can save the unused portion of the that you should scrunch handfuls of kale in your palms, leeks in the freezer for making stock later. Slice through release, repeat. The kale will become darker in color and the shank of the leek lengthwise until you get to the more fragrant. This step improves the taste of raw kale. root end—do not cut through the root just yet. Clean the leeks under cold running water, as leeks are Throw the kale into a bowl, drizzle in the salad dressing usually dirty. Once the leeks are free of any dirt or grit, (don’t skimp), and toss thoroughly. Add the avocado, cut through the root to make two long pieces of leek. carrots and cabbage. Top with cilantro. Enjoy! Get a sauté pan large enough to hold the leeks in one Red Pepper and Ginger Salad Dressing: layer and heat the butter in it over medium-high heat. • 1/2 cup olive oil When the butter has melted and begins to foam, turn the heat down to medium and add the minced garlic • 1 red pepper, seeded and chopped into big pieces and then the leeks, cut side down. Cook for 1-2 minutes, • 1 lime, juiced just to get them a little browned and to let the butter • 3/4 inch piece of ginger (approximate) get into the leeks. Turn over and sprinkle with salt, then • 2 Tbsp apple cider vinegar or balsamic vinegar cook the other side for 1-2 minutes. • 1 clove garlic Turn the leeks back over so the cut side is down, Blend all ingredients thoroughly in a food processor or sprinkle the leeks with the thyme leaves and a touch blender. Done! more salt. Add the broth and the bay leaf and bring to a gentle simmer. Cover and cook 35-45 minutes over medium-low heat.

When the leeks are tender enough so that a knife blade pierces them easily, uncover the pot and bring the braising liquid to a rolling boil. Let this reduce by half, then turn off the heat. Add the parsley, swirl it around and serve.

Goes well with lentils! energy matters 21 Days to Better Health 16

Lettuce Wraps Roasted Onions

• lettuce of your choice • 1 onion per person • 1 cup bean sprouts • olive oil • 1 carrot, shredded • sea salt • 1 beet, shredded • pepper • 1 celery stalk, chopped • 2 portabella mushrooms, sliced Move oven rack to lowest level. Heat oven to 400 de- • olive oil/coconut oil for cooking grees. Use oil to coat a baking sheet. Cut a small “x” in the stem end and in the root end of each onion. Cut each

onion in half through the “equator”, but do not peel. Dressing: Place cut side down on baking sheet. Roast until tender • 5 Tbsp olive oil when pierced with a fork, about 30 minutes. Remove • 2 Tbsp balsamic vinegar from oven and let sit for about 5 minutes. Skins should • 1 nub, about 1 inch, ginger, grated come off easily. Serve warm, seasoned with salt and • juice of 1/4 of an orange pepper. Delicious just as they are, but you can drizzle balsamic vinegar reduction over them (simmer 1/2 cup Grilled or sauté sliced mushrooms in coconut or olive balsamic vinegar until reduced to 1/4 cup). You can also oil. Add salt and pepper to taste. Take a piece of lettuce let them cool and slice thinly and add to salads. and add vegetables, add dressing, and enjoy.

Dressing: Mashed Rutabagas Mix all ingredients together. • 3-4 medium rutabagas • homemade chicken broth Portobello Mushrooms and Greens • 2-4 Tbsp butter, melted • sea salt • 2 Tbsp olive oil or organic butter or a combo of the two • pepper • 1 small onion or 1 medium leek, sliced thin • 2 large portabella mushrooms, stems removed Peel rutabagas and dice into 1/2 inch cubes. Place in and sliced into chunks a steamer basket and steam until tender, about 30 • 1 bunch of beet greens or kale or chard, de-veined, minutes. Purée, adding melted butter and broth to thin washed and spun-dry to the consistency of mashed potatoes. Season with salt and pepper. • sea salt • pepper

Heat oil on medium-high heat. Add onion/leek and salt. Sauté five minutes. Add mushrooms. Cook until almost tender (you may need to add more oil while cooking the mushrooms). Add the greens, sauté until just tender. Add pepper and more salt if needed to taste. energy matters 21 Days to Better Health 17

Spaghetti Squash Spaghetti Squash Accompaniment or Mix-In (optional) • 1 large spaghetti squash • roasted garlic Use as a side accompaniment or add to spaghetti • unrefined sea salt and pepper squash mixture. • butter • 1 large tomato, chopped Preheat oven to 350 degrees. • cup chopped fresh basil • tsp olive oil Cut spaghetti squash in half length-wise. Place on • tsp garlic, minced baking sheet and bake 25-30 minutes until tender. • unrefined salt and pepper to taste Remove from oven and shred squash with a fork. It will look like spaghetti. Add some roasted garlic, butter Mix all ingredients together. and/or salt and pepper to taste.