Basic Cream Soup (Dairy Free)

from Lighthouse Recipes p. 13

1 medium Onion, chopped
1 medium Celery Stalk, chopped
1 medium Garlic Clove, minced
1 Tbsp. Extra Virgin Olive Oil
4 cups Vegetable of choice, chopped in 1/2 - 1 inch pieces (Broccoli, Cauliflower, Asparagus, or other)
5 cups Water, boiling
2 Tbsp Light Miso or 2 Vegetable Bouillon (no MSG!)
1 1/2 Tbsp. Tahini
Freshly Ground Pepper

Heat oil in large soup pot over medium heat.  Add onion, celery, and garlic.  Cook and stir 1 minute, then add your vegetable of choice.  Continue cooking and stirring 1 minute longer.

Add 5 cups boiling water & bring everything to a boil.  Stir breifly and reduce heat to medium.  Cover and cook 8 minutes.  Lift cover, stir in miso and continue cooking and stirring for another 2 minutes, until miso is dissolved and vegetables are tender.

Pour soup into a bowl to cool.  Remove 1/2 cup of broth from soup and stir remaining soup to cool it.  While soup is cooling, place tahini and the 1/2 cup of broth in blender.  Blend until smooth and set aside.

Place three-fourths of the soup in blender and liquefy to a cream.  Pour into original soup pot.  Place remaining one-quarter of unblended soup in blender.  Pulse-blend for 2 -3 seconds, allowing mixture to remain textured.  Pour it into creamed portion of the original soup pot.

Place soup over medium heat and stir in tahini mixture.  Gently reheat soup, taking care not to let it boil, and stirring frequently.  Add pepper to taste.

(4-5 Servings)

Chicken Cacciatore

½ cup plus 2 Tbsp. extra virgin olive oil
2 garlic cloves, pressed
2 Tbsp Balsamic vinegar
1 ½ Tbsp Worcestershire sauce
1 tsp. crushed red pepper flakes
3 tsp. fresh rosemary, 5 sprigs stripped and leaves chopped
4 large portabella mushroom caps, wiped clean
1 ½ pounds 4 boneless, skinless breasts
Coarse black pepper
Kosher salt
2 thinly sliced and seeded Italian light green peppers-cubanelle
1 medium red onion, thinly sliced
1 28-oz. can fire roasted diced or crushed tomatoes – (lightly drained)
Handful flat-leaf (Italian) parsley, chopped

Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both chicken and mushrooms. In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes, rosemary then whisk in about ½ cup extra virgin olive oil. Run the mushrooms through the marinade and transfer to plate to reserve. Add chicken to remaining marinade and coat evenly. Let sit for 2 - 3 minutes. Season 1 side of the chicken with salt and pepper. Season the cap of mushroom with pepper only until done grilling then add salt. Place both mushrooms and chicken season side down. Place a heavy skillet on the mushroom caps to cook quickly, approximately 3 - 4 minutes per side until dark, tender, and well marked.
While chicken and mushrooms cook, add 1 Tbls. olive oil into a hot skillet. Add garlic, pepper and onions to skillet and season with salt and pepper. Cook and toss frequently for approximately 7-8 minutes. Add tomatoes and parsley and heat through, approximately 1 minute. Remove from heat.
Thinly slice mushrooms and chicken and arrange on platter. Cover with the sauce mixture and serve.

Primavera Vegetables

2 medium zucchini, sliced
2 stalks celery, diagonally sliced
1 red pepper, seeded and cut into strips
1 yellow pepper, seeded and cut into strips
½ green pepper, seeded and cut into thin strips
1 ½ cup broccoli florets, fresh or frozen
2 Tbs. olive oil
3-4 garlic cloves, sliced
¾ cup fresh basil leaves or 3Tbsp. dried
1 cup flat leaf Italian parsley, slightly chopped
1 (15 oz.) can fire roasted or regular crushed or diced tomatoes
Salt and pepper to taste
Parmesan cheese (sprinkle sparingly if recommended)

Prepare all the vegetables. Heat pan or wok over high heat. Add olive oil and sliced garlic. Stir fry 1 to 2 minutes. Add zucchini, celery, and broccoli while constantly stirring just until vegetables soften approximately 6-7 minutes. Add the peppers, basil, parsley, salt, pepper, and entire can of tomatoes. Cover and reduce heat to medium high for 2-3 minutes.
Remove from heat and sprinkle with parmesan cheese. Serve as a side dish or top on fish, chicken, or cooked and shredded spaghetti squash.

Fresh Spring Rolls

2 romaine leaves, stems removed and cut in half lengthwise or 4 raw spring roll wraps
12 whole basil leaves
12 whole spearmint leaves
40 bean sprouts
½ avocado or meat of 1 young Thai coconut cut into thin strips (divided into 4)
½ lb. sunflower greens

Place the romaine halves (or spring rolls) on a cutting board. Close one end of each leaf. Place 4 basil leaves, 4 spearmint leaves, 10 bean sprouts, 1/4 of the reserved avocado or coconut, and 1/4 of the greens. Roll up the ingredients and place a toothpick through the middle to hold it together. Place the rolls upright on a plate. Enjoy!

Herb Salmon

4 salmon fillets, about 6 oz. each
4 Tbsp. fresh lemon juice
Celtic Sea Salt® and ground pepper
½ cup Dijon mustard
1 tsp. extra-virgin olive oil
3 Tbs. chopped fresh dill
3 Tbs. chopped fresh basil

Heat broiler with rack 4 inches from the heat. Rinse salmon and pat dry with paper towels. Place salmon on a broiler pan and drizzle 2 tablespoons of lemon juice over the top. Season with salt and pepper. Broil until salmon is just cooked but still moist, 8 to 9 minutes. Remove the salmon's skin. In a medium bowl, stir together the mustard, remaining 2 Tbsp. lemon juice, oil, dill, and basil. Spoon the sauce over the salmon and serve immediately.

Vinaigrette Dressing

1/3 cup olive or flax oil
1 Tbsp Dijon mustard
1/4 cup Balsamic Vinegar or Lemon Juice
1 clove Garlic, minced
1/4 cup Water
Herbs to taste

Mix all ingredients together and refrigerate in a sealed container. Let dressing sit out for a few minutes before using.

Apple Cider Vinaigrette

3 Tbs. organic apple cider vinegar
1/2 cup extra-virgin olive oil
1/4 tsp. Celtic Sea Salt®
1 tsp. oregano
1/8 tsp. freshly ground pepper

Mix all ingredients together and refrigerate in a sealed container. Let dressing sit out for a few minutes before using.

Garlic Flax Oil Dressing

2 cloves of organic garlic
1/8 tsp. Celtic Sea Salt®
Juice from half of a freshly squeezed lemon
¹⁄3 cup flax oil

Mash garlic cloves with Celtic Sea Salt®. Squeeze lemon juice into the mixture. Taste–if needed, add more salt, garlic, or juice. Add flax oil.  Mix all ingredients together and pour over salad.

Green Bean Salad

2 ¼ cup of green beans, cut in 2-inch pieces
2 ½ tsp. fresh lemon juice
½ tsp. fresh mint, minced
2 tsp. olive oil
½ tsp. dried dill
1 cup of celery, sliced diagonally in ¼-inch pieces
Sea salt
Freshly ground pepper
2 tsp. fresh parsley, chopped
1 ripe tomato, cut in wedges

Steam-cook green beans until crisp-tender. Run them under cold water to stop the cooking process; set aside. Combine lemon juice and mint; reserve. In a large skillet heat olive oil and stir-cook dill for 20 seconds. Add green beans, celery, and salt and pepper to taste; saute for 2 minutes. Transfer vegetables to a bowl, stir in the lemon/mint mixture and parsley; refrigerate. Before serving, garnish with tomato wedges.

Beet and Orange Salad with Citrus Vinaigrette

4 medium beets, stems trimmed to 1 inch
1 large navel orange
8 large Boston lettuce leaves
1-2 Tbsp. diced red onion

Arrange beets in one layer in steamer. Cover tightly and set pot over high heat. When water boils, reduce heat and simmer beets 45 minutes. Transfer beets to plate and let cool just enough to handle. Cut tops and root tip off beets. With your fingers, pull and slide off beet skin. Cut each beet crosswise into 6 slices. Grate 2 teaspoons zest from orange and set aside. Cut off top and bottom of orange. Setting orange on one of its cut sides on your work surface, slice off peel in strips, letting knife follow the curve of the fruit. Cut orange crosswise into 8 slices.

To assemble, line 4 salad plates with lettuce. On each plate, arrange 6 beet slices and 2 orange slices on top of lettuce. Sprinkle each with one-fourth of onions.

For the dressing:

¼ cup orange juice
1 Tbsp. lemon juice
2 tsp. balsamic vinegar
½ tsp. salt
Freshly ground black pepper
1 Tbsp. extra-virgin olive oil

In a small bowl, whisk together orange and lemon juices, vinegar, salt and pepper until salt dissolves. Whisk in oil and add zest. Spoon dressing over the salad. Serve immediately.

Raw Corn Salad

2 cups Corn
1 cup Tomato, chopped
½ cup Celery, minced
½ cup Onion, minced
½ c. Orange Bell Pepper, minced
1 cup Cashew Sour Cream
1 Tbsp Vegesalt, Spike, or Herbanaire
½ tsp Cayenne Pepper or freshly ground Black Pepper

Mix together and enjoy!
 
Cashew Sour Cream:
1 cup Cashews
1 cup water
lots of lemon juice!
 
Blend together.

Veggie Fajita Salad

1 Tbsp. Cumin
2 tsp. Chili Powder
Sea Salt and Ground Pepper to taste

Mix in small bowl together.

If you can have meat on your diet:
4 chicken breast cut into 1/2" strips - dip in mixture until coated.
1 Tbsp Extra Virgin Olive Oil - heat in skillet and saute chicken until almost done.

1 Tbsp. Fresh Lime Juice
1 Red Bell Pepper - julienned
1 Green Bell Pepper - julienned
1 small Zuchinni - julienned
1 small Yellow Crookneck Squash - julienned
1/2 pound fresh mushrooms - sliced
1 small onion - halved and sliced
1 medium carrot - julienned

Add to chicken and saute 5-7 minutes or til crisp-tender.  Enjoy as a topping on a big green salad, or just by itself!

Asian Style Coleslaw

1 large Carrot - peeled and sliced thinly (or grated)
1 cup Red Cabbage - sliced thinly
1 1/2 cups Green Cabbage - sliced thinly
1 cup Napa Cabbage - sliced thinly
3 oz. Snow Peas - sliced thinly lengthwise

Combine in a large salad bowl.

Dressing:
3 tsp. Rice Wine Vinegar
1 tsp. Dry Mustard
1/2 tsp. Ground Ginger
2 Tbsp. Olive Oil
1 Tbsp. Asian Sesame Oil
2 tsp. Wheat Free Tamari Sauce (optional)
Sea Salt and Ground Pepper to taste

Stir together until well blended.  Pour over salad and enjoy!
(Try adding cucumbers and bell peppers thinly sliced!)

Raw Cucumber Avocado Soup

1 Granny Smith Apple, cut into 4ths
1 medium cucumber, peeled
1 small avocado - peeled and pitted
1 lime - cut the ends off and peel the outside green off (leave the white)
1 pinch of salt
1 pinch of cayenne pepper

Add all to blender and blend well.  Add water if needed to make consistency of soup.

1-2 Tbsp. fresh mint - add to blender at end (blending herbs too much makes them bitter)

Enjoy!

Avocado Crunch

Cilantro - chopped
Avocado - diced
Red Onion - Chopped
Lemon - juice it fresh
Cherry Tomatoes - sliced
Garlic - pressed
Cayenne Pepper - to taste
Sea Salt - to taste

Mash it all together with a fork and enjoy!

If you always do what you've always done...

...then you will ALWAYS get the SAME RESULTS! 
So…change the way you eat! Here’s a new way to think about your meals for the day.

Breakfast: To begin, start the day off right with a healthy shake. Make yourself a Mlis shake and add banana or other fruits.  Or go green and try a Green Smoothie Girl smoothie!

Lunch and Dinner: Rethink these meals. In order to lose your weight and keep your weight off you’ll need to change your habits.

One thing that you can change forever is your reliance on breads, pastas, potatoes and meats and the staples or themes around which you prepare meals.  Replace those heavy starches and meats as your meal base with a fresh salad as your base. 

Learn to live on “Main Course Salads.” Instead of thinking, “What can I put on rice?”…think “What can I put on a salad?” 

Instead of a pasta dish, make a big salad and top it with whatever you would have put on your pasta.  Instead of a sandwich made of two pieces of bread, try a delicious veggie filling wrapped up in a big lettuce leaf or collard green.  You can get very creative with this! This will take some creativity, but once you figure this out, you’ll love this new way of eating.  Salads will satisfy your desire for fresher more nutritious foods. They give you less of what you shouldn’t eat and more of what you should eat.

Create Your Own "Main-Course Salad"

Decide the theme of your salad. What additions do you wish to put in your salad? What do you crave? How can you work that into your salad? What does your body need to stay balanced? Keep in mind that your finished product will not and should not look like an ordinary salad. Be creative. You’ll find a lot of satisfaction with this new mindset and new way of eating.

8 cups lettuce of your choice
2 cups spinach, watercress or other green
1 to 2 cups alfalfa or clover or sunflower or radish sprouts
2 cups raw vegetables such as:

sliced or cubed tomatoes
sliced cucumbers
shredded carrots
minced celery
cubed or sliced avocado
shredded red cabbage
sliced or minced onions
raw sliced mushrooms

Add assorted steamed vegetables such as:

Artichoke hearts
Asparagus
Beets
Broccoli
Carrots
Cauliflower
Corn
Peas
String beans
Yellow squash
Zucchini

Top with any dressing you like.  One suggestion is:

6 Tbs. extra-virgin olive oil
2 Tbs. lemon or lime juice
¼ teaspoon pressed garlic or garlic powder
1 ½ teaspoons tahini or ½ teaspoon Dijon-style mustard
2 Tbs. water, if using tahini
Ground rock salt, seasoned salt (NO MSG)
Freshly ground pepper (optional)

Variations for Main-Course Salad:

While keeping within your calorie guidelines, you can also add the following in moderation to your Main-Course Salad:

Potatoes, broiled, roasted, sautéed or steamed
Whole grains such as brown rice, couscous, quinoa, barley, millet
Beans
Olives
Sautéed onions and mushrooms
Sea vegetables, particularly nori
Sesame seeds
Sun-dried tomatoes
Sunflower seeds