One of the best things about learning food science is that it can free us to enjoy delicious foods we may have avoided unnecessarily. Here are a few of my favorite recipes that are nutrient rich, and toxin free! This is a short list - I'll try to add more recipes soon!
Cilantro-Lime Marinated Flank Steak
Prep Time: 10 mins
1 cup of fresh cilantro
1/4 cup of fresh lime juice
2 1/2 tbsp olive oil
4 cloves of garlic
2 green onions chopped
1 serrano chile seeded if desired, chopped
3/4 tsp sea salt
1 lb flank steak
Place the cilantro, lime juice, oil, garlic, green onions, Serrano chile, and sea salt together in a bowl. Blend with an immersion blender until smooth. Place a flank steak into a large zip lock bag and pour half of the marinade into the bag. Squish the bag so the marinade is completely covering the flank steak. Place into the refrigerator and let marinate for 3-4 hours. Reserve the other half of the marinade as a dipping sauce.
Remove the steak from the refrigerator 30 minutes prior to grilling. Preheat the grill to medium high heat. Brush grill grate with oil. Grill flank steak, covered, for 7 minutes per side for medium-rare; 8 minutes per aqside if you prefer it a little less pink. Transfer to a cutting board and let the meat rest for 5-7 minutes before slicing and serving with reserved sauce. Enjoy.
Sauteed Steak with Green Peppers
3 lbs steak, 1" thick (I use 4 New York Strips)
4 oz peppercorns in brine (drain the liquid from a 4 oz jar. Plan to use all peppercorns)
4 Tbsp butter (always use high quality butter like Kerrygold - never Land-o-lakes)
- Split in half (half of this is used early - the other 2 tbsp is used for the sauce at the end)
2 Tbsp refined Coconut Oil (refined reduces coconut scent and flavor)
1/2 tssp salt
3/4 cup red wine
Press peppercorns into both sides of meat. Let sit one hour. Put 2 Tbsp butter and 2 Tbsp coconut oil into a heavy skillet over medium-high heat until the butter foam begins to subside. With grease very hot, but not burning, saute the steak on each side for 3 to 4 minutes. The steak will be medium-rare when a bit of red juice begins to ooze at the surface of the steak.
Remove steak to a hot platter and season to taste with salt. Keep warm while completing the sauce. Pour a little grease out of the skillet. Add the wine and set the skillet over high heat. Scrape up the juices with a wooden spoon while rapidly boiling down the liquid until it is reduced almost to a syrup. Remove from heat and swirl the remaining 2 Tbsp butter into the liquid until it is absorbed. The butter will thicken the liquid into a light sauce. Pour sauce over steak and serve.
Maitake Chicken Soup
Although mushrooms have many health benefits, many contain hydrazine derivatives, including agaritine and gyromitrin. These have been evaluated for carcinogenic activity. Hydrazines are heat sensitive, so we recommended cooking mushrooms for at least 45 minutes. This also helps with their overall digestibility. I generally boil mushrooms for 45 min before adding to various recipes.
Preparation Time: ~30 min
Cooking Time: 2 hours
1.5 tbsp olive oil
2.5 lbs chicken drumsticks
1.5 onion, chopped
3 stalks celery, chopped
4 med carrots, chopped
2 tablespoon butter
4 cup maitake mushrooms, chopped (I used 2 c oyster, and 2 c shitake)
8 med/large garlic cloves, minced
1 tbsp garlic salt
2-3 tsp salt
4.5 cups box chicken broth
4 large leaves kale, chopped
2 c parsley, minced
2 tbsp ginger, sliced and chopped
1 tbsp red curry powder (make sure it’s not a hot variety!)
1. Brown chicken in olive oil in large pan/pot on medium heat.
2. Add onions to pan and saute until begin to brown.
3. Add carrots and celery and saute.
4. Clear section of pan/pot. Melt butter in clearing and add mushrooms, garlic, and ginger and curry powder. Saute until soft.
5. Move ingredients to a stockpot, add broth, and bring soup to boil.
6. Add kale and parsley
7. Cook soup covered, simmer in stock pot until chicken is cooked through, and vegetables tender, about 2 hours.
Easy Garlic-Lemon Scallops
3/4 cup butter
3 tablespoons minced garlic
2 pounds large sea scallops
1 teaspoon salt
1/8 teaspoon pepper
2 tablespoons fresh lemon juice
Melt butter in a large skillet over medium-high heat. Stir in garlic, and cook for a few seconds until fragrant. Add scallops, and cook for several minutes on one side, then turn over, and continue cooking until firm and opaque.
Remove scallops to a platter, then whisk salt, pepper, and lemon juice into butter. Pour sauce over scallops to serve.
This is one of my favorite staples. I make it almost every week. It's great as a side, super as a between-meal snack, and nutritious enough to be the main course as well! The secret behind making fried rice great is cooking the rice the day before, so it can be refrigerated overnight, before adding it to the ingredients. This allows the rice to dry some so it soaks up the butter and fries better.
6 tablespoons butter, divided
5 eggs, whisked
4 medium carrots, peeled and diced
1½ white onions, diced
1½ cup frozen peas (I use ~1lb of asparagus, chopped)
6 cloves garlic, minced
~2 tspn salt and pepper
8 cups cooked and chilled rice (I prefer short-grain white rice)
6 green onions, thinly sliced
3 tablespoons soy sauce, or more to taste
Heat 1 tablespoon of butter in a large sauté pan over medium-high heat until melted. Add egg, and cook until scrambled, stirring occasionally. Remove egg, and transfer to a separate plate.
Add an additional 1 tablespoon butter to the pan and heat until melted. Add carrots, onion, peas and garlic, and season with a generous pinch of salt and pepper. Sauté for about 5 minutes or until the onion and carrots are soft. Increase heat to high, add in the remaining 3 tablespoons of butter, and stir until melted. Immediately add the rice, green onions, soy sauce, and stir until combined. Continue stirring for an additional 3 minutes to fry the rice. Then add in the eggs and stir to combine. Remove from heat, and stir in the sesame oil until combined.
Serve immediately, or refrigerate in a sealed container for up to 3 days.
4 tbsp. unsalted butter, plus more for greasing
6 cloves garlic, minced (don’t use pre-made, minced garlic)
1.5 medium yellow onions, thinly sliced
1⁄2 cup sweet rice flour
2 cups heavy cream (NO CARRAGEENAN! – the only kind I’m aware of without carrageenan is Kalona at Natural Grocers)
2 cups half and half (NO CARRAGEENAN – a few brands have offer this)
3 lb. Yukon gold potatoes, sliced thin
1 cup high quality cheddar cheese grated*
1 cup high quality gruyere cheese gated*
1.5 tspn salt
1 tspn pepper
* Make sure to use a higher quality cheese like Murray’s (at most grocery stores)
1. Put sliced potatoes in a large pot, and fill the pot with enough water to cover the potatoes. Bring water to a boil, reduce heat, and keep potatoes simmering about 20 min or until they’re a little soft. Be careful not to cook them too much; will need some firmness so they keep their shape when they are placed in the baking dish (step 8).
Do steps 2-4 while potatoes are cooking:
2. Grease a 13” x 9" baking dish with butter, and set it aside.
3. Melt butter in a large saucepan over medium-high heat. Add garlic and onion; cook, stirring occasionally, until golden, 10–15 minutes.
4. Heat oven to 350°.
5. By this time, the potatoes should be about done. When done, empty the water, and place potatoes in a colander to dry some.
6. Move the cooked onions into the large pot that was cooking the potatoes. Add cream, milk, and flour; cook over low heat, stirring, until smooth, 4 minutes. Add salt, and pepper
7. Add potatoes; cook over low heat, stirring occasionally, 8 minutes. Transfer ½ of the mixture to prepared baking dish. Using a spoon, press mixture down some, then cover the mixture with half the cheddar, and half the gruyere cheeses.
8. Transfer the remaining ½ potato mixture to the baking dish, and cover it with the remaining cheese.
9. Bake until golden, about 40 minutes.
Deserts & Snacks
Gummies ( Jello with a little more punch/protein)
These have become one of my favorite nutritional snacks for hiking, or between meal cravings. They are loaded with nutrition and they are much better than power/protein/exercise bars. Most of these contain soybean oil or another oil rich in polylunsaturated fats. This recipe is for my Orange Julius Gummies, but this can be made with many different ingredients! I like to make mine with a lot of gelatin so they are easy to hold and a little chewier ; )
Orange Julius Gummies
PREP TIME: 10 Min
SERVINGS: about 30
4 C Orange Juice
1 1/2 C Milk
3/4 C Sugar
8 Tbsp Gelatin (I prefer Great Lakes brand)
1. Coat 9 X 13 baking dish with cocout oil
2. Mix all ingredients together.
3. Separate 2 C of mixture to bring to room temperature
4. When at room temperature mix in 8 Tbsp of gelatin. Mix in 2 Tbsp at a time to avoid clumping powder. Allow gelatin to "bloom" for 5 min. If you don't know what "blooming gelatin" means, here is a link that explains it.
5. Warm up the remaining mixture amount in a pan on the stove top to hot, NOT boiling.
6. Add heated mixture to bloomed gelatin mixture and mix until smooth
7. Fill baking dish with combined mixtures and refrigerate for 5 hours
8. Cut hardened Gummies into the the size of your choice and ENJOY!
Super Groovy Yummy Gummies
PREP TIME: 10 Min
SERVINGS: about 30
6 Cups Cranberry Pomegranate Jc (any juice will work)
8 Tbsp Great Lakes Gelatin (Orange Container)
1/2 Cup sugar
1. Coat a 9X11 baking dish with coconut oil or butter.
2. Add sugar to juice and mix it in.
3. Separate the juice in half, and heat one half (3 Cups) to very hot. Do NOT boil.
4. While half the juice is heating, pour the other half into the baking dish. Slowly add, and mix in 8 Tbsp of Gelatin to the juice in the backing dish, and allow the mixture to "bloom" for 5 min. "Blooming" is the thickening process of Gelatin when added to a liquid.
5. Add the heated juice to the Gelatin mixture, and stir the mixture until it is even.
6. Refrigerate the mixture for 4-5 hours and then...it's done! Super easy. Super nutritious!
Rice Krispie Treats
Don't use regular Rice Krispie Cereal because it has barley in the ingredients. This is a gluten product, and many people can have a negative reaction to it. Kroger's Brand "Crispy Rice" is a better choice.
12 oz box Crispy Rice cereal
1/2 box (4 oz) Kerrygold Irish Butter (This butter is far better than Land-o-lakes)
16 oz bag marshmallows (regular marshmallows are better than "healthy varieties" at whole/natural food stores)
1. Use some butter to grease the side of a 9X9 baking pan.
2. Melt 4 oz of butter over medium heat in a large pot.
3. Pour in marshmallows, and continue heating and stirring until marshmallows are melted and blended with the butter.
4. Remove from heat.
5. Stir in Crispy Rice. Mix well.
6. Pour mixture into 9X9 pan and smooth it out/gentle flatten the top. I use the back of a a 1 Cup measuring Cup to flatten the mixture. You can also moisten fingers with cool water and press it down.
(You will probably have about an extra cup of mixture that doesn't fit in the pan. This will be warm and yummy, so you should probably eat it : )
Namaste Brownie Mix (available at most grocery stores)
This is a great gluten free mix! Many gluten free mixes use fillers, gums, carrageenan and fake sweeteners that can irritate stomach. This one is made without the garbage!
Use the box directions for the 9 X 12 pan, use Kerrygold butter, and add a full 10 oz bag of Ghirardelli Bittersweet Chocolate Chips.