Curry Chicken in Spicy Tomato Broth

Ingredients:

• 1 1/ 2 lb. of boneless, skinless chicken breast, cut into medium sized chunks
• 1 can of stewed tomatoes, chopped (or crushed tomatoes)
• 1 can of fat-free chicken broth
• 3 cloves of garlic
• 1/ 2 small onion
• 1 bay leaf
• 1 tablespoon of curry powder
• 1 tablespoon of turmeric powder
• 1 tablespoon of dried parsley
• 3/ 4 teaspoon of dried basil
• 3/ 4 teaspoon of dried ore g a n o
• 3/ 4 teaspoon of dried cumin
• 1/ 4 teaspoon of ground coriander
• Salt and pepper to taste
• Garnish with 1/ 2 cup of coarsely chopped cilantro

Preparation:

Clean and wash chicken with filtered water. In a large Pyrex bowl (with oven-safe cover), mix all ingredients, excluding the cilantro. Marinate chicken in the bowl (with cover on) overnight in the refrigerator. Marinating overnight is optional. Preheat oven to 375° F. Cook for one hour in a Pyrex bowl with an oven-safe cover. Serve garnished with chopped cilantro. This meal goes very well with steamed carrots, zucchini and broccoli. Starches that most complement this meal are mashed butternut squash, pumpkin, sweet potatoes, mashed potatoes, sweet yellow corn and rice.

Fish and Eggplant in Curry Tomato Sauce

Ingredients:

• 1 1/ 2 lb. of white fish fillet (sole, flounder, turbot)
• 1 can diced or crushed tomatoes (14.5 oz.)
• 2 medium or large eggplants, peeled and cut into medium size chunks
• 1 tablespoon olive oil
• 3 cloves of garlic
• 1/ 2 small onion (optional)
• 1 tablespoon curry powder
• 1 tablespoon caraway seeds (optional)
• 3/ 4 teaspoon oregano
• 3/ 4 teaspoon thyme
• Salt and cayenne pepper to taste (optional)
• 1/ 2 cup chopped fresh cilantro or parsley for garnish

 

Prepare the sauce in a large Pyrex bowl (with cover) mix all ingredients excluding the cilantro, parsley and eggplant.

Preparation:

Clean and wash the fish fillet with filtered or spring water. Place the eggplant chunks in a steamer and cook until they are soft (about 15 minutes). Marinate the fish in the Pyrex bowl with the sauce. Preheat oven to 375° F. and cook the fish in the sauce for one hour. When done, remove from oven, add the steamed eggplant and mash it all together with a fork. Garnish with chopped, fresh cilantro or parsley. This meal also mimics an old tradition of warrior cooking. You'll be surprised how big this dish looks; however, it's very light and delicious. Fish meals go very well with steamed carrots, broccoli, cauliflower, rice, millet, and corn.

Egg-White Omelet with Tomato Sauce (high protein meal)

Ingredients:

• 16 egg whites with 3-4 yolks
• 1/ 4 cup of tomato sauce or crushed tomatoes
• 1/ 4 small onion, diced (optional)
• 1 tablespoon olive oil
• Salt and cayenne pepper to taste
• Garnish with chopped parsley or cilantro

Preparation:

Preheat olive oil in a large, deep skillet. Add diced onions and sear until browned. Slowly add tomato sauce, mix with onions. When sauce is boiling, add the eggs. Scramble and mix the eggs while cooking. When mixture thickens, remove from the stove, put in a large bowl and cover. Garnish with the chopped parsley or cilantro. Those people who like mushrooms can steam shiitake or Portabella mushrooms, or sauté them in olive oil, and put them on top of the omelet. Or you can cook them with the omelet. Egg omelets go very well with steamed zucchini, butternut squash, steamed pumpkin, sweet peas and black bean soup, which you can also put on top of the omelet.

Egg-White Omelet with Black Beans (high protein meal)

This is the same preparation as the egg-white omelet with tomato sauce, only here you use black bean soup instead of tomato sauce. You can use a half can of organic black bean soup, which is available in most health-food stores and supermarkets.

Egg White Omelet with Lentil and Bean Chili (high protein meal)

This is the same preparation as the other omelets, only here you use a half can of organic chili, which is available in most health food stores and supermarkets.

Oatmeal and Eggs (high carbohydrate meal)

I used to eat this meal years ago, when I was a student. This was one of my so-called "poor man" meals, since my budget at that time was very limited. Regardless, I always enjoyed it, and still do.

Ingredients:

• 2-3 cups oatmeal (rolled oats or steel-cut oats)
• 6-12 egg whites with 2-4 yolks
• 1/ 4 teaspoon turmeric (optional)
• 1/ 4 teaspoon cumin (optional)
• Salt and pepper to taste
• 1/ 2 cup coarsely chopped cilantro for garnish

Preparation:

If you choose steel-cut oats, soak them overnight in purified, steam-distilled or spring water (to cut down on cooking time).In a large pot, fill 4-5 cups water and bring to a boil. Add oatmeal and spices. Rolled oats need half the time that steel-cut oats need. Check the preparation instructions on the box. Reduce heat and let it cook until almost done. Make sure you mix it, to avoid clumping. When you notice that very little water is left, add the eggs and slowly mix it all together while still cooking. Once the eggs are thickening, turn the stove off, cover, and let it simmer for a couple of minutes. Garnish with cilantro and serve.

This meal goes very well with buttermilk or kefir, which will supply additional protein to this high-carbohydrate meal, as well as beneficial bacteria. They can be used as a cool sauce you put on top. Oatmeal and eggs also go well with steamed broccoli and cauliflower.

If you'd like to make this dish spicy, you can add curry or cumin. It can also be garnished with scallions or chopped onions. Use your imagination. With trial and error, you'll find what's best for you.

Rice 'n' Eggs (high carbohydrate meal)

This was my second favorite meal during my student days. Once you taste it, you'll realize that a poor man's meal isn't necessarily poor. It is, in fact, rich in flavor, delicious, and very nourishing.

Ingredients:

• 2 cups uncooked brown rice, or, if accessible, sweet brown rice. If you prefer, use white rice instead (sushi rice is best).
• 1 clove chopped garlic
• 1/2 teaspoon curry
• 1/2 teaspoon cumin
• 1/2 teaspoon basil
• 6-12 egg whites and 2-4 yolks
• Chopped cilantro, onions or scallions as garnish

Preparation:

Rinse the rice with purified water. In a large pot, add 4 cups of water with the garlic and spices. Bring to a boil. Stir in the rice, reduce heat, cover and simmer until water is almost absorbed. Add the eggs and mix it with the rice while it's still cooking. When the eggs start to thicken with the mixture, remove from the stove, cover and let sit for a few minutes. Garnish with cilantro, onions or scallions and serve.

This meal goes very well with cucumber and dill salad. It also goes well with black bean soup that can be used as a sauce on top of the meal. Those who like to experiment can try grated Parmesan cheese on top, or goat cheese as a side dish.

Angel Hair Rice Pasta with Eggs (high carbohydrate meal)

Ingredients:

• 1 package of angel hair rice pasta
• 1/ 2 to 1 can of tomato sauce
• 2 cloves crushed garlic
• 3/ 4 teaspoon dried basil
• 3 / 4 teaspoon dried ore g a n o
• 6-12 egg whites and 2-4 yolks
• Salt and pepper to taste
• Parsley or cilantro as garnish

Preparation:

Cook pasta until done. Drain and place the pasta in a large bowl. Mix tomato sauce, garlic and spices in a large pot and cook on medium-high heat. Add pasta. When hot, add the eggs and mix it all together. When eggs start to thicken, remove from the stove and serve, garnished with cilantro.

You can opt to prepare pasta and eggs without the tomato. In this case, use olive oil as a base to simmer the pasta and eggs in a large, deep pan or pot. Pasta and eggs, done without tomatoes, can be served with buttermilk or kefir as a cool sauce on top of this hot meal. It also goes very well with steamed carrots, zucchini or broccoli.

If you'd like to increase the amount of protein in this meal, you can add low fat, organic cottage cheese on the side, or goat cheese on top.

Grilled Chicken

Ingredients:

• 2 packages of boneless skinless chicken thighs
• Juice of two lemons
• 3 large cloves of garlic
• 1 small onion
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh thyme (leaves only, not the stem)
• 1 tablespoon fresh oregano
• 1 tablespoon fresh parsley
• 2 tablespoons fresh basil
• 3 tablespoons olive oil
• Salt and pepper to taste

Preparation:

Combine garlic, onion, mustard, thyme, oregano, parsley, basil and olive oil in a food processor. Pulse until all ingredients are finely chopped. Season with salt and pepper to taste. Set aside in the fridge for approximately 45 minutes to an hour.

To prepare the chicken for outdoor grilling :

Wash and clean chicken thoroughly. In a bowl, combine lemon juice and the mustard mixture with the chicken. Mix well. Let it sit in the fridge for 30 minutes, or until ready to grill. If you don't want to grill, the broiler works fine, too. Grill for approximately 15 minutes on each side on a low to medium flame (check sooner if you're broiling). Just make sure the chicken juices run clear.

Baked Red Snapper

Ingredients:

• 1 medium whole red snapper
• 2 large onions, sliced
• 3 ripe tomatoes sliced
• 5 lemons
• 4 cloves of garlic, finely chopped
• 3 tablespoons olive oil
• Salt and pepper to taste

Preparation:

Make sure the fish is properly cleaned of all scales. Preheat oven to 375° F. Place 1/ 3 of the onion and tomato slices on the bottom of a baking pan. Sprinkle a portion of the garlic on the onion and tomatoes .Squeeze the juice of one lemon. Before placing fish on the onion and tomatoes, rub fish with salt and pepper. Stuff 1/ 3 of the onion, tomato and garlic inside the belly of the snapper. Place the remaining onion, tomato and garlic on top of the snapper. Take one lemon; cut into slices and spread over the top of fish. Squeeze the remaining lemon on top of the fish. Drizzle olive oil over the fish. Cover with aluminum foil. Cook for 40--50 minutes (depending on the size of the fish). To test for doneness: Poke fish with a fork–the meat should be flaky.

Potato-Onion Tomato Soup

Ingredients:

• 2 lbs. potatoes, peeled and cut into chunks
• 1 35-oz. can plum tomatoes with juice, coarsely chopped (total of 4 cups)
• 1 qt. chicken stock
• 1/ 2 teaspoon coarse sea salt
• 1/ 4 teaspoon freshly ground black pepper
• 3 tablespoons extra virgin olive oil
• 4 medium onions, thinly sliced

Preparation:

In a four-to six-quart non-aluminum saucepan, combine the potatoes, tomatoes and chicken stock. Season with salt and pepper. Bring to a boil, then reduce heat and simmer gently, partly covered. Stir occasionally, for one-and-a-half hours, or until tender.

Meanwhile, in a skillet, warm olive oil over medium heat and sauté the onions until translucent. To finish soup, break up potatoes, mashing slightly with a wooden spoon. Add onions to tomato/potato mixture, and simmer together for five minutes, stirring occasionally. Add chicken stock as necessary to slightly thin out the soup. Garnish and serve with fresh basil.

Miso Soup

Miso is made from un-pasteurized fermented soybeans. Miso soup is high in minerals and is a wonderful alkalizer. Miso, unlike processed soy foods, is also believed to be a very nutritious food, which can protect against radioactive pollution. It's rich in enzymes and lactic-acid producing bacteria–which is highly beneficial for digestion and elimination.

Ingredients:

• 1 tablespoon of miso paste (from organic un-pasteurized fermented soy)
• 1/ 2 small onion
• 1/ 2 oz. dried wakame ornori seaweed (optional)
• 2 cups purified or spring water

Preparation:

In a medium pot, combine all ingredients.

Bring to a boil for 5 minutes.

Serve warm.

Miso Meals (shellfish, fish, or meats)

You can opt to add seafood or chunks of fish to the soup, but then you have to let it cook for 30-45 minutes. If you use miso as a base for a whole meal, taste it to determine whether it's too salty. If so, add more water. Miso is high in enzymes, so when marinating fish or seafood with miso, it'll make the meat tenderer.

Pumpkin Cheesecake

Ingredients:

• 1 teaspoon ground cinnamon
• 1/ 2 teaspoon ground ginger
• 1/ 4 teaspoon ground cloves
• Pinch of salt (optional)
• 1/ 2 teaspoon vanilla extract
• 2 whole eggs
• 4 egg whites
• 1/ 4 to 1/ 2 cup of maple syrup (adjust sweetness according to taste)
• 1 15-oz. can of organic pumpkin
• 15 oz. nonfat ricotta cheese (or farmer cheese)
• 4 oz. fat-free cream cheese

 

You can substitute these cheeses with organic, low-fat cottage cheese. However, this will change the texture of the cake slightly.

Preparation:

Combine cinnamon, ginger, cloves and salt (optional) in a small bowl. Set aside. Lightly beat vanilla, eggs and maple syrup in a small bowl. Set aside. In a food processor, combine pumpkin and cheese until smooth. Add, alternating egg mixture and spice mixture, to the pumpkin and cheese mixture. (If you don't have a food processor, a blender will work, but mix eggs first, then gradually add pumpkin mixture.) Mix well, approximately three minutes.

Bake in a preheated 425° F. oven for 15 minutes. Reduce temperature to 350° F. Bake for 40 to 50 minutes or until a knife inserted near the center comes out clean. Cool and rack for about two hours. Serve room temperature or chilled. Do not freeze; freezing causes the filling to separate. Pumpkin cheesecake tastes so good that, unfortunately, it disappears too quickly. It's like an open invitation for a binge. The sweetness can be adjusted according to your taste. It goes very well with organic yogurt or low-fat sour cream. As you can see, this dessert is high in protein, low in fat, relatively low in carbs and highly nutritious.

Crepe Blintzes

Ingredients:

• 1 egg
• 8 oz. low-fat cottage cheese (small curds)
• 1 teaspoon vanilla extract
• Pure maple syrup to taste
• 1 package prepared crepes
• Cooking spray (butter- flavored)

Preparation:

Preheat oven to350° F. Combine cottage cheese, egg, vanilla and maple syrup in a small bowl. Take individual crepe, place on a flat surface, spoon one and a half tablespoons of cottage cheese onto center. Fold all four sides together to secure cottage cheese mixture.

Place each crepe on a nonstick cookie sheet, folded side down. Repeat until cottage cheese mixture is finished. Spray each crepe with butter-flavored spray. Bake in oven for five to eight minutes, until slightly brown. Serve warm with Live Berries.

Live Berries Dessert

Ingredients:

• 1 cup blackberries
• 1 cup sliced strawberries
• 1 cup raspberries
• 1 cinnamon stick
• Pure maple syrup to taste
• Sweet red wine
• (enough to cover berries)

Preparation:

Combine all ingredients in a small bowl and place in fridge for three to four hours to chill (may remain in fridge overnight).Serve over warm, crepe blintzes. Suggestion: Live Berries can also be served over yogurt.

This is a meal with total appeal: a feast that screams calories but really is a bounty of low fat, low-cal goodness.

E n j o y !

Milk Gelatin Dessert

I began making this treat years ago. Surprisingly it's turned out to be one of my favorites. Milk Gelatin is a good complement to the fruits and veggies you consume during the day while you go through the Undereating Phase. It's most useful to eat this on an empty stomach.

Ingredients:

• 1-2 tablespoons of organic nonfat milk powder
• 1-2 teaspoon of brown rice syrup (adjust sweetness according to taste)
• 1 packet of unflavored (if available, kosher vegetarian) gelatin
• 1-2 cups filtered or spring water. Check instructions on the box, but feel free to alter
• depending on level of intensity desire d .
• 3 tablespoons cool or cold water
• 2 tablespoons hot water
• Vanilla extract to taste (approx. 1/8 teaspoon)
• Approximately 3-10 crushed organic almonds (optional)
• 1-2 tablespoons minced, organic, un-sulfured unsweetened
• coconut (optional)

Preparation:

In a small bowl, mix the milk powder, brown rice syrup, and 1tablespoon of cool water until it turns into a thick paste. Set aside.

To prepare gelatin:

Mix gelatin in another small bowl with 2 tablespoons of cool or cold water. When it turns into a gummy paste, add 2 more tablespoons of hot water and mix. Combine gelatin mixture with milk paste and then place it in a blender with 2 cups of water. Blend for one minute. Pour mixture into several cups or one large bowl. Refrigerate for a couple of hours until it turns into gelatin form. You can opt to add more milk powder to make it thicker or more intense. You can also blend a few crushed almonds with the mixture if you want to add texture. In addition, you can do the same with minced coconut, or else sprinkle it on top once you've poured the completed mixture into a bowl or cups. When it's ready, Milk Gelatin becomes a three-layered treat with a light, white foam on top. It's quite unique. I hope you'll like it.

Papaya Gelatin Dessert

This dessert is good for digestion and detoxification. It can also be consumed as a delicious light treat during the Undereating Phase. Gelatin is a natural source of silicon and glycans, which support your skin, hair, nails and connective tissues. It's also a great detoxifying agent. Papaya contains digestive enzymes. W h e neaten on an empty stomach, Papaya Gelatin Dessert soothes your hunger while helping to eliminate toxins, fat, and cholesterol from your intestines.

Ingredients:

• 1 packet of unflavored (if available, kosher vegetarian) gelatin, which is
• equivalent to 1 level tablespoon
• 1 cup of papaya puree (no sugar added). This is sold in glass juice bottles in some
• health food stores and supermarkets. Or you can puree a fresh papaya yourself.
• Peel, remove seeds, and cut papaya. Place papaya slices in a blender with a little
• water and blend until pureed.
• 1/ 2 cup hot water (filtered or spring water)
• 3 tablespoons cool or cold water
• 2 tablespoons hot water
• 1 teaspoon of maple syrup (optional)
• 1 tablespoon minced organic un-sulfured, unsweetened coconut (optional)

Preparation:

Heat water on stove. Meanwhile, mix gelatin with 2 tablespoons of cool or cold water in a small bowl. When it turns into a gummy paste, add 2 tablespoons of hot water and mix again. Pour this mixture, plus 1 cup of papaya puree (per packet of gelatin puree), and 1 cup of hot water into a blender. Blend for 30 seconds or so. Pour mixture into glass cups or a large bowl. Refrigerate for a couple of hours until it turns into "Jell-o" form. Enjoy! You can also blend 1 tablespoon of minced coconut to the mixture if you want to add texture, or sprinkle it on top once you've poured the completed mixture into a bowl or cups.

Warm Raspberries and Yogurt

This is a wonderful dessert that combines and polarizes sweet and sour, warm and cold tastes. It's very delicious, and can also be used as a nourishing treat during the Undereating Phase.

Ingredients:

• 1 cup of fresh or frozen raspberries
• 1 teaspoon of honey or maple syrup
• 1 cup of organic, nonfat plain yogurt

Preparation:

In a small pot, add raspberries and honey (or maple syrup). Turn on the stove to a medium heat and stir. When the mixture turns fluid and begins to boil, reduce the heat and simmer for a few minutes. Take off heat and set aside for a minute. Put yogurt in a small bowl. Slowly pour the warm berries on top of the yogurt. Enjoy! Note: You can substitute the raspberries with blueberries or blackberries. Adjust the sweetness according to your taste.