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Lunch recipes - Restorative Health Challenge (RHC)- Washington DC
Millet and Sweet Vegetables: Body Ecology, Donna Gates
Serves: 2
Ingredients
- 2 cups millet, rinsed and dry roasted in skillet
- 2 medium onions, finely chopped
- 3 carrots, diced
- 1 small butternut squash, with skin cut off and cubed
- 1 tsp. sea salt
- 5 ½ cups water
- 1 T. unrefined coconut oil, ghee or butter
- Several pinches of herbs may be added such as thyme, rosemary, sage, and celery seed
Into pressure cooker place millet, vegetables, sea salt, and water. (This dish can also be prepared in a sauce pan. Increase the amount of water to 6 cups and follow the same directions.)
Dissolve sea salt into water and gently pour water around sides of millet and vegetables.
Close cover and bring up to pressure and cook on low flame for 30 minutes.
Reduce pressure and open lid. Fold in oil, ghee or butter. Stir well and serve.
Optional: To create a creamier consistency, puree the millet/vegetable mixture with oil, ghee or butter in a blender.
Optional: Add 3 inch strips of kombu ocean vegetable in the pressure cooker with the millet and vegetables. The dish will not be as sweet, but it will have extra minerals.
Cherry Tomato and Brown Rice Salad with Artichoke Hearts: Physicians committee for Responsible Medicine
Serves: 6
Ingredients
- 3 cups warm brown basmati rice
- 6 ounces marinated artichoke hearts, rinsed in hot water, drained, and sliced
- 1 cup chopped scallions
- 1 ½ pounds red, yellow, or mixed cherry tomatoes, halved
- ½ cup chopped fresh basil
- ½ cup fat-free Italian dressing
- 3 T. lemon juice
- 2 cloves garlic, crushed
- ¼ tsp. salt
- Freshly ground black pepper to taste
- 1 head crisp lettuce
Place the rice in a large salad bowl and add the artichoke hearts, scallions, tomatoes, and basil. Mix gently.
Combine the Italian dressing, lemon juice, garlic, salt, and pepper in a small bowl or jar. Whisk or shake until well blended. Pour over the salad and mix gently. Serve on beds of lettuce on individual plates.
Quinoa Tabouleh: Integrative Nutrition, Joshua Rosenthal
Serves: 6
- 1 cup brown quinoa
- 2 ¼ cups water
- 1 cucumber
- 1 tomato
- 1 bunch mint
- ½ bunch parsley
- 2 T. lemon juice
- 3 T extra virgin olive oil
- Sea salt to taste
Wash quinoa and add to boiling water with a pinch of sea salt.
Reduce heat to low and simmer covered for 20 minutes or until grains are fluffy and water is absorbed.
Fluff with a fork, cover and let sit for 10 minutes.
Prepare the veggies while the quinoa is cooking.
Seed and dice the cucumber and tomato.
Mince the mint and parsley. (You can also chiffonade the mint, meaning roll up the leaves and slice in very thin strips.)
Transfer the quinoa into a large bowl and combine all ingredients.
Mix gently and taste, adjusting the lemon juice, olive oil and salt to your taste.
Hummus: Physicians committee for Responsible Medicine
Serves: 2 cups
- 1 can garbanzo beans, drain and reserve liquid, rinse beans
- 2 T. tahini (sesame butter)
- ¼ cup lemon juice
- 3 scallions, chopped
- 1 T. garlic, chopped (about 3 cloves)
- 1 tsp. cumin
- ¼ tsp. black pepper
- Optional: ½ cup roasted red peppers
Put all ingredients in food processor and process until smooth. Add reserved bean liquid for a smoother consistency. Spread on whole-wheat pita bread, or serve as a dip for vegetables.
Serve with organic low sodium blue corn chips or low sodium gluten-free crackers or vegetables.
Collard Wraps with Nut Cheese: The Raw Food Institute, Lisa Wilson
Nut cheese
- ½ cup chopped cashews
- 1T. sesame oil
- ½ tsp. sea salt
- ½ cup lemon juice
- 2 T. chopped ginger
- 1 T. chopped red chile
- 1 ½ T. Bragg's Amino Acid or Tamari
- 1 cup raw almond butter
In a small bowl, mix the cashews, sesame oil and salt and set aside.
Then in a high speed blender or food processor, puree lemon juice, ginger, red chili, and Bragg's.
Add the almond butter and blend at a low speed to combine. Add water to thin if necessary. You want a cake batter consistency.
Cut out the enter rib of each collard leaf, dividing the leaf in half.
Place 1 half leaf on a cutting board with the underside facing up.
Arrange a few tablespoons of the nut cheese across collard leaf. Top with any vegetables you like, slice along the length of the vegetable to fit it in the leaf.
Sprinkle with chopped cashews mix.
Whole grain vegetable sandwich: Melissa Windsor, DC and Karen Threlkel, ND
Serves: 1
Sprouted whole grain (Ezekiel, Shiloh Farms, Genesis in frozen section) or non-gluten bread or whole grain wrap.
Your choice of vegetables/fruit thinly sliced or julienned, for example: avocado, sprouts, tomato, onion, cucumber, carrot, lettuce, pickle, olive, roasted red pepper, hummous
Super Food Salad
Serves: 1
Mixed greens
Super foods: dried blueberries, goji berries, hemp seed, dulse
Choice of vegetables/fruit: avocado, sprouts, tomato, onion, cucumber, carrot, broccoli, cauliflower, celery
Consider: fresh cilantro, parsley, dill
Consider: steamed Brussels sprouts, asparagus, snow peas, snap peas, heart of palm
Consider: cooked whole grain (quinoa, couscous, wheat berries, millet, amaranth)
Consider: pickles, olives, sauerkraut
Consider: raw sunflower seeds, sliced or chopped almond, walnut
Salad dressing: 2 T. sesame oil, 1 T. Balsamic vinegar, sea salt and black pepper to taste
Salad dressing: 2 T. extra virgin olive oil, 1 T. Balsamic vinegar, fresh lemon juice, sea salt and black pepper to taste
Salad dressing: Chinese salad dressing, Kamto Lee, ND, ¼ c. extra virgin olive oil, ¼ c. sesame oil, ¼ c. flax oil, ¼ c. Tamari, 2 T. fresh chopped ginger, 2 T. chopped garlic, 4 T. apple cider vinegar, 4 T. raw honey (super food), 4 T. roasted sesame seeds, optional add 2 tsp. wasabi
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