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ASIAN COLESLAW
4 cups shredded green cabbage
1/2 cup finely sliced onion
1/2 cup finely sliced carrot
Juice of 1/2 lime
2 teaspoons low-sodium soy sauce
2 teaspoons toasted sesame oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
In a large bowl, combine the cabbage, onion, and carrot. In a small bowl, whisk together the lime juice, soy sauce, sesame oil, salt and pepper. When ready to serve, pour the dressing over the vegetables and mix well. Serves 4.
ASPARAGUS WITH RED BELL PEPPER AND GARLIC
12 stalks asparagus, peeled, trimmed, and washed
Olive oil spray
2 garlic cloves, minced
1/2 red bell pepper, finely diced
Juice of 1/2 lemon
Pinch of salt
Freshly ground black pepper
Soak the asparagus in warm water for 10 minutes and rinse. Bring an inch or two of water to a boil in a skillet or pot large enough to hold the asparagus. Place the asparagus in the steamer or on a steaming rack in the skillet and steam until fork-tender, about 5 minutes. While the asparagus is cooking, heat a frying pan and coat it with olive oil spray. Add the garlic and bell pepper and cook for 4 minutes over medium heat. If the garlic starts to brown, lower the heat.
Drain the asparagus and toss with the garlic and pepper. Finish with the lemon juice and season with salt and black pepper. Serves 2.
BABY SPINACH SALAD WITH APPLE AND ROASTED WALNUTS
Note: Leave out the egg for the fast.
8 walnut halves
3 cups baby spinach
1 medium apple, peeled, cored, and sliced
1 hard-boiled egg
Pinch of salt
Freshly ground black pepper
Preheat the oven to 350ºF. (I use my toaster oven) Spread the walnuts on a baking pan and bake, turning occasionally, for 4 to 5 minutes, or until lightly browned. Remove from the oven and let cool.
Place the spinach in a salad bowl or take-away container and spread the apple slices and walnuts over the spinach. Slice the egg in half and place it on top. Season with salt and pepper. Add dressing when you are ready to eat so the salad stays crisp. Serves 1.
Timesaving tip: You can usually find a bag of washed baby spinach in the grocery store. The leaves are tender and the perfect size for salad.
BIG VEGETABLE BOWL
Olive oil spray
4 garlic cloves, chopped
1/2 cup chopped onion
1 tablespoon peeled, minced fresh ginger
1 14-oz package firm or extra-firm tofu
2 carrots, sliced into thin rounds
1 cup sliced white button or shiitake mushrooms
2 cups broccoli florets
1/4 teaspoon turmeric
1/4 teaspoon salt
Freshly ground black pepper
4 cups baby spinach or one 10-oz pack age frozen spinach, thawed and squeezed dry
1 tablespoon low-sodium soy sauce
1 teaspoon sesame seeds, for garnish
Heat a nonstick frying pan, then coat with olive oil spray. Cook the garlic, onion, and ginger over medium heat for 3 to 4 minutes, stirring occasionally. Drain the tofu, pat it dry, and cut it into 1-inch cubes. Add the tofu, carrots, mushrooms, and broccoli to the pan; season with turmeric, salt, and pepper; then cook for 5 minutes over medium heat. Add the spinach and cook for 3 to 4 minutes more, until the spinach wilts. Place the vegetables in a large bowl and sprinkle with soy sauce and sesame seeds. Serves 2.
SOUP
IMMUNE POWER SOUP
This soup takes the edge off your hunger and is a great way to get more vegetables into your day. Make it in advance and freeze it in single-serving containers for use later on.
1 tablespoon extra virgin olive oil
2 cups sliced carrots
1 cup chopped leeks, white and light green parts only, rinsed thoroughly
1 cup chopped celery
1 cup diced onions
4 garlic cloves, minced
1 tablespoon peeled, minced fresh ginger
1 cup finely sliced shiitake mushrooms
1 cup chopped fresh parsley
1/4 cup chopped fresh basil
1 teaspoon salt
Freshly ground black pepper
1/4 cup chopped fresh chives, for garnish
Heat the extra virgin olive oil in a large pot. Add the carrots, leeks, celery, onions, garlic, and ginger and saute’ for 10 minutes over medium heat, stirring frequently.
Add the shiitake mushrooms, parsley, basil, and 8 cups water. Season with salt and pepper. Turn the heat to high and bring to a boil; then reduce the heat to medium-low and simmer, covered, for 20 minutes. Serve in a bowl or mug and garnish with chives. Serves 5.
STRAWBERRY MANGO GRANITA
1 cup chopped mango
1 cup strawberries
1 cup crushed ice
Puree the mango and strawberries in a blender. Add the ice and 5 tablespoons water and blend until smooth. Add a little more water if needed to mix well. Serve immediately or store in the freezer. (Before serving, remove from the freezer and let thaw until soft enough to break up with a fork.) Serves 2.
MEXICAN SALAD
NOTE: you can find walnut oil at Farm Fresh
1 15-oz can garbanzo beans (chickpeas)
1 15-oz can black beans
2 tomatoes, diced
1 red or yellow bell pepper, diced
1/2 cup chopped scallions
1/2 cup chopped celery
1/4 cup chopped fresh cilantro or parsley
2 garlic cloves, minced
1/4 teaspoon cumin
1/2 teaspoon salt
Freshly ground black pepper
1 tablespoon walnut oil
Juice of 1 lime
2 cups mixed salad greens
Rinse the beans with cold water and drain. In a large bowl, toss the garbanzos, black beans,
tomatoes, bell pepper, scallions, celery, cilantro (or parsley), garlic, cumin, salt, and pepper. Dress the salad with the walnut oil and lime juice, and serve over mixed salad greens, Serves 4.
DESSERTS
PINEAPPLE ORANGE GRANITA
1 cup chopped pineapple, fresh or canned
1/4 cup orange juice
11/2 cups ice cubes
Puree the pineapple and orange juice in a blender. Add the ice and blend until smooth. Serve immediately or store in the freezer. For later use, remove from the freezer and let thaw until soft enough to break up with a fork.
SESAME CABBAGE WITH CARROT, PARSLEY, AND BASIL
Note: You can purchase sesame oil at Farm Fresh
1 teaspoon toasted sesame oil
4 cups shredded green cabbage
1 cup finely sliced onion
1 cup julienned carrots
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup chopped fresh parsley
1/4 cup shopped fresh basil
Heat a nonstick skillet large enough to hold the vegetables, and add the sesame oil. Add the cabbage, onions, carrots, salt, and pepper and cook over medium heat for 5 to 6 minutes, stirring frequently, until the vegetables become slightly tender. Mix in the parsley and basil and cook for 1 minute more. Serves 2.
Dressing
POMEGRANATE LIME DRESSING
1 teaspoon extra virgin olive oil or wal nut oil
Juice of 1/2 lime
1 tablespoon unsweetened pomegranate juice
In a jar, shake together the extra virgin olive oil, lime juice, and pomegranate juice. Serves 1
Dressing
PESTO VINAIGRETTE
1 cup fresh basil leaves
2 tablespoons extra virgin olive oil
1 tablespoon vinegar
1 garlic clove
Pinch of salt
Freshly ground black pepper
Put the basil in a mini food processor, pour in the extra virgin oil and blend. Add the vinegar, garlic, salt, and pepper and blend until smooth. Serves 2
GREEK SALAD
Note: leave out the feta cheese for the fast
2 cups chopped romaine lettuce
1 tomato, chopped
1 cucumber, chopped
1/2 red onion, diced
1/4 cup pitted black olives
2 teaspoons extra virgin olive oil
Juice of 1/2 lemon
1/4 cup crumbled feta cheese
1 tablespoon chopped fresh thyme or 1/4 teaspoon dried thyme
1/4 teaspoon salt
In a salad bowl or take-away container, toss the lettuce, tomato, cucumber, onion, and olive. In a cup, whisk together the extra virgin olive oil and lemon juice and pour over the salad when you are ready to eat. Spread the feta cheese over the top. Sprinkle with the thyme and salt. Serves 2.
ZUCCHINI WITH GARLIC AND HERBS
1 teaspoon extra virgin olive oil
2 garlic cloves, minced
3 zucchini, diced
Pinch of salt
2 tablespoons finely chopped fresh parsley for garnish
4 basil leaves, chopped, for garnish
Heat a nonstick skillet. Add the olive oil and garlic and cook for 2 minutes over medium heat. Add the zucchini and salt and saute’ for 5 minutes, stirring occasionally. Remove from the heat and sprinkle the parsley and basil on top.
DINNER
FIFTEEN-MINUTE CHILI
1 15-oz can kidney beans
1 15-oz can black beans
1 tablespoon extra virgin olive oil
1 onion, diced
3 garlic cloves, minced
1 teaspoon cumin
1/4 teaspoon turmeric
1/2 teaspoon salt
Freshly ground black pepper
1 15-oz can tomato puree
1/2 cup chopped fresh parsley or cilantro, for garnish
Put the beans in a strainer and give them a quick rinse with cold water. Put the extra virgin olive oil in a large pot, then add the onion and garlic. Cook for 3 minutes over medium heat, then add the beans. Add the cumin, turmeric, salt, and pepper and cook for 2 minutes, letting the flavor get into the beans. Add the tomato puree and let the chili come to a boil, stirring often. Simmer for 5 minutes, then serve in bowls with a generous sprinkle of fresh parsley. Serves 4.
FRUIT KEBABS WITH POMEGRANATE GLAZE
Note: You will find Pomegranate Juice in the produce section of the grocery store.
Juice of 1/2 lemon
2 tablespoons unsweetened pomegranate juice
1 banana, thickly sliced
6 strawberries
6 pineapple chunks
Preheat the oven to 350ºF. Combine the lemon juice and pomegranate juice in a bowl large enough to hold the fruit. Add the banana, strawberries, and pineapple and coat well with the mixture. Thread the fruit onto skewers, set the skewers on a nonstick baking pan, and bake for 7 to 8 minutes, until the fruit is bubbly. Serves 2.
DINNER
BIG VEGETABLE BOWL
Olive oil spray
4 garlic cloves, chopped
1/2 cup chopped onion
1 tablespoon peeled, minced fresh ginger
1 14-oz package firm or extra-firm tofu
2 carrots, sliced into thin rounds
1 cup sliced white button or shiitake mushrooms
2 cups broccoli florets
1/4 teaspoon turmeric
1/4 teaspoon salt
Freshly ground black pepper
4 cups baby spinach or one 10-oz pack age frozen spinach, thawed and squeezed dry
1 tablespoon low-sodium soy sauce
1 teaspoon sesame seeds, for garnish
Heat a nonstick frying pan, then coat with olive oil spray. Cook the garlic, onion, and ginger over medium heat for 3 to 4 minutes, stirring occasionally. Drain the tofu, pat it dry, and cut it into 1-inch cubes. Add the tofu, carrots, mushrooms, and broccoli to the pan; season with turmeric, salt, and pepper; then cook for 5 minutes over medium heat. Add the spinach and cook for 3 to 4 minutes more, until the spinach wilts. Place the vegetables in a large bowl and sprinkle with soy sauce and sesame seeds. Serves 2.
All recipes - “Fat Resistance Diet” by Leo Galland, M.D.
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