Day 1

Start the day with 1 teaspoon peptide functional food powder mixed with 6 ounces water or Maitake Fraction D or Fraction-SX. Exercise for the day. After cleansing, apply neuropeptide cream to face and throat.

BREAKFAST

1 soft boiled egg

½ cup cottage cheese topped with 1 tablespoon flaxseed

1/8 – ¼ Cup (Measure BEFORE cooking) old-fashioned oatmeal with ½ teaspoon cinnamon.

¼ cup berries

8 ounces of green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement.

LUNCH

¾ cup Ginger Chicken or Tofu Salad (See recipe in appendix)

2 cups chopped, cooked, chicken breast or firm tofu

¼ cup chopped red onion

½ stalk celery

1 teaspoon sunflower seeds

¼ teaspoon finely minced fresh ginger

1 ½ tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

Romaine lettuce

1 Kisi Fruit

8 ounces of water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement.

SNACK

6 ounces plain yogurt or kefir mixed with 1 serving acai

3 almonds

8 ounces of water

DINNER

Hazlenut-Encrusted Wild Salmon Fillets on Bed of Wilted Greens

½ cup hazelnuts

¼ cup chopped fresh parsley

1 tablespoon grated organic lemon zest

Dash of sea salt

4 skinless salmon fillets, 6 ounces each

2 tablespoons olive oil

4 cups mixed organic baby greens

Lemon Wedges

2 inch wedge cantaloupe

8 ounces water

2 high-quality Norwegian Fish Oil Capsules

BEDTIME

1 Hard-boiled egg

1 apple

3 walnuts

8 ounces water

Day 2

BREAKFAST

Omelet made with 2 whole eggs, 2 egg whites, and fresh herbs

Yogurt or Kefir smoothie (6oz plain yogurt, 1 TBLspoon ground flaxseed, ¼ cup mixed beries and 1 serving acai)

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Greek Salad topped with Grilled Chicken, Salmon, Shrimp or Tofu (see the recipe in Appendix A)

1 apple

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

½ cup cottage cheese topped with 1 tablespoon ground flaxseed

1 pear

8 ounces water

DINNER

1 bowl RICH LENTIL and TURKEY SAUSAGE SOUP

2 cups lentils

8-10 cups vegetable broth or water

2 tablespoons extra-virgin olive oil

4 cloves garlic, minced

1 large onion, chopped

2 celery stalks, chopped

1 pound all-natural turkey or chicken sausage

2 tomatoes, peeled, seeded, and chopped (or 1 can, 15 oz, chopped or crushed tomatoes

1 teaspoon turmeric, or to taste

1 teaspoon ground cumin

Leaves from 1 spring fresh thyme, or ½ teaspoon dried thyme

Pinch of dried red pepper flakes

Sea salt, to taste

Plain Yogurt, for garnish

½ cup chopped fresh parsley, (flat-leafed, if available) for garnish

1 cup dark green leafy salad with 3-6 ounces grilled chicken dressed with olive oil and lemon juice to taste and ½ cup sprouts

8 ounces water

2 High quality Norwegian fish oil capsules

BEDTIME

1-2 ounces sliced roast turkey or chicken breast

1 tablespoon raw pumpkin seeds

2-inch wedge honeydew melon

8 ounces water

Day 3

BREAKFAST

4-8 ounces grilled or smoked salmon

½ cup cooked barley with ½ teaspoon cinnamon topped with 1 tablespoon berries

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Jumbo Shrimp Cocktail

For the cocktail sauce

½ cup ketchup (Use Westbrae unsweetened ketchup)

1 ½ or 1 tablespoons fresh lemon juice

3 tablespoons drained bottled horseradish, or to taste

¼ teaspoon Tabasco sauce

½ avocado

1 apple

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

6 ounces plain yogurt mixed with 1 serving acai

1 tablespoon sunflower seeds

8 ounces water

DINNER

Chicken Almond Ding MARINADE

3 tablespoons low-sodium tamari

3 tablespoons dry sherry

3 cloves garlic, minced

2 tablespoons minced fresh ginger

1 tablespoon extra-virgin olive oil

2 pounds chicken breasts, skinned, boned, and cut into ½ inch strips

FOR THE STIR-FRY

3 tablespoons extra-virgin olive oil

3 cups broccoli florets

¼ pound mushrooms, cleaned and cut into ¼ inch slices

3 celery stalks, cut into ¼ inch diagonal slices

1/8 pound pea pods, trimmed

3 scallions, thinly sliced 9use both the bulb and the green leaves)

1 cup lightly toasted almonds*

1 teaspoon Asian (toasted) sesame oil (available in natural food stores)

½ cup fruit salad with mixed berries, kiwi, and pear

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

¼ cup Hummus 1 ½ cups cooked or canned chickpeas plus ½ cup bean liquid

3 cloves garlic, peeled

¼ cup sesame tahini (ground sesame seeds)

2 tablespoons extra-virgin olive oil

Juice of 1 lemon

1 teaspoon sea salt

Lettuce leaves

Cayenne pepper or paprika

1 Celery Stalk

8 ounces water

Day 4

BREAKFAST

Feta Cheese omelet – (2 whole eggs, 2 egg whites, ½ ounce crumbled feta, and ¼ teaspoon dry or fresh dill weed)

2-inch wedge cantaloupe

8 ounces green tea or fresh water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Crab or Lobster Cocktail

For the cocktail sauce

½ cup ketchup (Use Westbrae unsweetened ketchup)

1 ½ or 1 tablespoons fresh lemon juice

3 tablespoons drained bottled horseradish, or to taste

¼ teaspoon Tabasco sauce

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Kefir smoothie mixed in blender (6 ounces unsweetened kefir, ¼ cup mixed berries, 1 teaspoon ground flaxseed and 1 serving acai)

8 ounces water

DINNER

Curried Chicken Tofu

1 ½ pounds skinless, boneless, chicken breasts or firm tofu, cubed

Juice of 1 lime

3 tablespoons olive oil

3 small onions

2 cloves garlic, minced

2 quarter-sized pieces fresh gingerroot, peeled and minced

1-2 tablespoons curry powder, to taste

3 large tomatoes, chopped, plus 1 cup tomato juice, or 1 undrained can (14 ounces)

½ cup cooked barley

Cool and Creamy cucumber Salad

1 ½ cups yogurt

3 cucumbers, peeled, seeded, and diced fine

1 clove garlic, minced

1 tablespoon extra-virgin olive oil

2 tablespoons fresh lemon juice

Dash of sea salt and pepper, to taste

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

1-2 ounces sliced turkey or chicken breast

¼ cup cherries

3 almonds

8 ounces water

DAY 5

BREAKFAST

1 soft-boiled egg

2 slices turkey bacon

Yogurt or Kefir mix in blender (6ounces plain yogurt or kefir, ¼ cup mixed berries, and 1 serving acai)

8 ounces green tea

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Chicken, Turkey, or Tofu Salad Wrap

FOR THE WRAP:

1 ½ cups cubed cooked chicken or turkey breast or firm tofu

½ stalk celery, chopped

1 small apple, cored and chopped

4 walnuts, chopped

1 tablespoon fresh lemon juice

½ cup alfalfa or broccoli sprouts

2 large, washed cabbage leaves

FOR THE DRESSING:

1 cup yogurt

1 tablespoon lemon juice

1 teaspoon chopped fresh parsley

1 teaspoon chopped fresh or dried dill

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

1 hard-boiled egg

3 cherry tomatoes

3 olives

8 ounces water

DINNER

Salmon Teriyaki

2 pounds of Alaskan Salmon (sockeye salmon)

¼ cup reduced-sodium tamari

¼ cup dry sherry

1 tablespoon sesame oil

1 tablespoon freshly grated gingerroot

2 garlic cloves, put through a garlic press

½ cup steamed asparagus

½ cup lentils

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

½ cup cottage cheese

1 tablespoon chopped pumpkin seeds

8 ounces water

Day 6

BREAKFAST

2 slices Canadian or Turkey bacon

½ Cup Cottage Cheese ½ Cup Buckwheat Cereal

1 cup buckwheat groats

1 apple, cored and chopped

¼ cup sunflower seeds

1 teaspoon cinnamon

¼ cup yogurt

1 Kiwi

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

½ cup Hummus 1 ½ cups cooked or canned chickpeas plus ½ cup bean liquid

3 cloves garlic, peeled

¼ cup sesame tahini (ground sesame seeds)

2 tablespoons extra-virgin olive oil

Juice of 1 lemon

1 teaspoon sea salt

Lettuce leaves

Cayenne pepper or paprika

4-6 Ounces Broiled Chicken

2 Celery Stalks

1 Apple

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Yogurt or Kefir-mix in blender (6 ounces plain yogurt or kefir and 1 serving acai)

DINNER

Grilled Indian Chicken 1 cup plain yogurt

1 teaspoon turmeric

1 teaspoon paprika

¼ teaspoon cardamom

1 tablespoon freshly squeezed lemon juice

1 tablespoon freshly squeezed lime juice

2 tablespoon Extra Virgin Olive Oil

1 tablespoon finely grated ginger

4 large cloves garlic, minced

½ teaspoon ground cumin

4 scallions, green included, minced

½ cup Baked Barley ½ cup sunflower seeds

3 shallots, peeled and minced, AND 1 one, AND 1 leek

3 tablespoons extra virgin olive oil

½ pound mushrooms, sliced

3 celery stalks, chopped

1 cup barley

1 teaspoon dried thyme, 1 tsp rosemary, 1 tsp marjoram (all)

2 tablespoons low-sodium all-natural tamari

2-inch wedge cantaloupe

2 High quality Norwegian fish oil capsules

BEDTIME

1-2 ounces sliced turkey or chicken breast

¼ cup chopped pumpkin seeds

½ cup cherries

Day 7

BREAKFAST

3-6 ounces broiled or smoked salmon

1/8 to ¼ Cup Oatmeal (measured BEFORE cooking, old-fashioned oatmeal with ½ teaspoon cinnamon.)

1 kiwi

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Turkey Burger 1 ½ pounds ground organic free-range turkey

¼ cup coarsely ground oatmeal (put in blender and pulse until the consistency of bread crumbs)

1 egg

¼ cup minced celery

¼ cup milk, soy milk, or stock

1 teaspoon sea salt

1 garlic clove, minced

3 tablespoons, chopped fresh parsley

Green Salad dressed with olive oil and lemon juice to taste

½ cup berries

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

½ cup cottage cheese topped with 2 tablespoon ground flax seed

DINNER

Savory Halibut with Braised Red Peppers and Leeks

1 ½ pounds halibut

2 red bell peppers, cored, seeded and cut into thin strips

3 medium leeks, white part only, sliced thin and washed well

For the Marinade

3 tablespoons extra-virgin olive oil

2 tablespoons low-sodium tamari (soy sauce available at health food stores)

2 tablespoons fresh lemon juice

2 tablespoons dry white wine

2 cloves garlic, minced

2 quarter sized pieces fresh gingerroot, peeled and minced.

½ cup Buckwheat Pilaf 2 tablespoons extra virgin olive oil

1 onion chopped

1 cup uncooked whole buckwheat

3 ½ cups chicken stock

¼ cup teaspoon oregano

1 tablespoon grated orange rind

1/3 cup finely chopped pecans

Salt and Pepper to taste

2 tablespoons chopped parsley

¼ cup freshly grated Pecorino Romano cheese

2 inch wedge cantaloupe

2 high-quality Norwegian fish oil Capsules

BEDTIME

1-2 ounces sliced turkey or chicken breast

3 Olives

3 Strawberries

Day 8

BREAKFAST

Omelet made with 2 whole eggs, 2 egg whites, and fresh herbs

Yogurt or Kefir smoothie (6oz plain yogurt, 1 TBLspn ground flaxseed, ¼ cup mixed berries, and 1 serving acai)

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Jumbo Shrimp, Crab, or Lobster Cocktail

Green Salad dressed with extra virgin olive oil and lemon to taste

½ avocado

1 pear

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

½ cup cottage cheese topped with 1 tablespoon sunflower or sesame seeds

1 apple

8 ounces water

DINNER

Lemon Chicken (see the recipe in appendix A)

1 teaspoon sea salt

¼ teaspoon ground pepper

½ cup ground sunflower seeds or walnuts

2 pounds, free range, all natural chicken breast, boneless, halved, skinned, pounded to ¼ inch thick

3 tablespoons olive oil

¼ cup dry white wine

¼ cup fresh lemon juice

1 tablespoon butter

2 tablespoons minced parsley

1 lemon, thinly sliced

Saffron-Scented Oat Pilaf with Parsley

2 cups water or broth

1/8 teaspoon saffron, crushed

2 tablespoons extra-virgin olive oil

1 shallot or large clove garlic, minced

1 medium yellow onion, diced

1 cup whole oat groats (they look like brown rice-available at natural food stores)

½ cup fresh parsley

Leaves from 2 stalks fresh rosemary, or 1 teaspoon dried rosemary

4 tablespoons, Parmesan or Romano cheese (for superior flavor, use imported cheese and grate it yourself.)

Mixed fruit plate with thinly sliced melon, kiwi, apple

8 ounces water

2 High quality Norwegian fish oil capsules

BEDTIME

1-2 ounces sliced roast turkey or chicken breast

3 almonds

¼ cup blueberries

Day 9

BREAKFAST

Omelet made with 2 whole eggs, 2 egg whites ½ cup sautéed onions and mushrooms.

2 inch wedge of homey dew melon

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Hearty Chicken Soup

6 cups low-salt chicken broth

1 cup uncooked whole oats or barley

2 tablespoons chopped fresh thyme or 2 teaspoons dried crumbled

1 tablespoon olive oil

1 onion, chopped

2 celery stalks, chopped

2 scallions, thinly sliced

3 large cloves garlic, chopped

1 ½ pounds dried cooked chicken breast

Salt and Pepper

Chopped fresh parsley

1 pear

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

1-2 ounces turkey breast

3 walnuts

1 apple

DINNER

Baked Scrod with Tomato-Basil Sauce (see the recipe in appendix A)

2 Pounds scrod, cut into 4 serving pieces

2 cups chopped, fresh basil

3 large cloves garlic, chopped

½ teaspoon sea salt

¼ teaspoon ground pepper

1/8 teaspoon cayenne pepper

3 tablespoons extra virgin olive oil

2 tablespoons red wine vinegar

2 cups minced plum tomatoes

Spinach with Garlic and Ginger

1 ½ pounds spinach

2 tablespoons extra virgin olive oil

3 cloves garlic, minced

1 tablespoon minced, peeled fresh ginger

1/8 teaspoon dried pepper flakes

¼ cup water

Toasted Sesame seeds for garnish

½ Cup Baked Barley

¼ cup berries

2 High-quality Norwegian fish oil capsules

BEDTIME

½ cup cottage cheese with 1 Tablespoon ground milled flax seed

¼ cup cherries

8 ounces water

Day 10

BREAKFAST

3-6 ounces grilled or baked salmon fillet or lox

Yogurt or Kefir smoothie (6oz. unsweetened kefir, ¼ cup berries and 1 serving acai)

3 macadamia nuts

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Chicken, Turkey, or Tofu Salad Wrap

Large green salad with sliced tomatoes

2-inch wedge cantaloupe

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

½ cup Hummus

2 celery stalks

3 almonds

8 ounces water

DINNER

Curried Shrimp (See the recipe in Appendix A)

½ cup salad of mixed baby greens and ½ avocado, dressed with EVOO and lemon juice to taste

8 ounces water

2 high-quality Norwegian fish oil capsules

BEDTIME

1-2 ounces sliced chicken or turkey breast

¼ cup pumpkin seeds

1 apple

8 ounces water

Day 11

BREAKFAST

Omelet made with 2 whole eggs, 2 egg whites, fresh herbs, and 1 ounce feta cheese

1/8 – ¼ Cup Oatmeal

1 Kiwi Fruit

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Salmon Burger on a Bed of Baby Greens

1 apple

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Yogurt and Kefir smoothie (6 oz. unsweetened kefir, ¼ cup mixed berries, 1 teaspoon ground flaxseed and 1 serving acai)

8 ounces water

DINNER

Two-Bean Turkey or Tofu Chili 2 tablespoons extra-virgin olive oil

2 large Spanish onion, chopped

3 cloves garlic, minced

1 red and 1 yellow pepper (or 2 red peppers), chopped

2 pounds freshly ground turkey or firm tofu, cubed

1 tablespoon ground cumin

2 tablespoons chili powder

2 ¼ cups cooked kidney or pinto beans, drained, or 1 can (15 ounces)

1 can (28 ounces) plum tomatoes, chopped, with liquid.

1 tablespoon balsamic vinegar

Tabasco sauce or cayenne pepper, to taste

Chopped black olives, scallions, and 1 tablespoon grated Parmesan or Romano cheese per serving

½ cup green salad, dressed with extra virgin olive oil and lemon juice to taste

1 pear

8 ounces water

2 high-quality Norwegian fish oil capsules

BEDTIME

½ cup cottage cheese topped with 1 tablespoon flaxseed

¼ cup berries

8 ounces water

Day 12

BREAKFAST

2 links turkey or tofu sausage

2 soft-boiled eggs

½ cup cooked barley topped with 1 tablespoon yogurt and ¼ cup berries

3 macadamia nuts

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Mediterranean Turkey Soup

3 walnuts

2-inch wedge cantaloupe

8 ounces

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Yogurt or Kefir smoothie (6 oz. unsweetened kefir, ¼ cup mixed berries, 1 teaspoon ground flaxseed and 1 serving acai)

8 ounces water

DINNER

Simple and Savory Winter Fish Stew (see the recipe in appendix A)

½ cup green salad dressed with extra-virgin olive oil and lemon juice to taste

8 ounces water

2 high-quality Norwegian fish oil capsules

BEDTIME

1 hard-boiled egg

3 cherry tomatoes

3 macadamia nuts

8 ounces water

Day 13

BREAKFAST

Omelet made with 2 whole eggs 2 egg whites, and fresh herbs

Yogurt Smoothie

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Salmon Salad

1 pound cooked salmon, cubed, or 1 can 15 oz salmon, drained

Juice of 1 large lemon

1 cup cooked or canned white beans, drained

1/3 cup extra virgin olive oil

Chopped fresh tarragon leaves, from several springs

1 cup cherry tomatoes, halved

¼ cup chopped scallions

¼ cup minced fresh basil leaves

¼ cup minced fresh parsley leaves

Salt and freshly ground black pepper, to taste

4 cups romaine lettuce torn into bite sized pieces

2-inch wedge cantaloupe

8 ounces water c

SNACK

1 hard-boiled egg

1 apple

3 walnuts

8 ounces water

DINNER

Mediterranean Stuffed Peppers 2 tablespoons extra virgin olive oil

1 large onion, minced

1 ½ pounds ground turkey

1 cup whole barley

1 ¾ cups water

6 medium red or green bell peppers

½ cup sunflower seeds

¼ cup freshly ground Pecorino Romano cheese

¼ cup fresh mint, minced

¼ cup fresh parsley, minced

¼ cup fresh lemon juice

¼ cup dry white wine

½ teaspoon ground cinnamon

Sea salt and freshly ground pepper, to taste

Green salad tossed with extra-virgin olive oil and lemon juice to taste

8 ounces water

2 high-quality Norwegian fish oil capsules

BEDTIME

½ cup cottage cheese topped with 1 tablespoon chopped sunflower seeds

1 kiwi fruit

8 ounces water

Day 14

BREAKFAST

2 slices turkey bacon

2 soft-boiled eggs

½ cup Buckwheat Cereal

2 cups water

1 cup buckwheat groats

1 apple, cored and chopped

¼ cup sunflower seeds

1 teaspoon cinnamon

¼ cup yogurt

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Caesar Salad and Grilled Chicken or Shrimp

2-inch wedge cantaloupe

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Yogurt and Kefir smoothie (6oz. plain yogurt, 1 TBLspn ground flaxseed, ¼ cup mixed berries, and 1 serving acai)

8 ounces water

DINNER

Chicken-Walnut Salad with White Beans and Artichokes

2 pounds skinless and boneless chicken breasts, cubed

¼ cub thinly sliced red onion

3 stalks celery, sliced

½ cup walnuts, chopped

1 cup artichokes hearts, halved

10 cherry tomatoes

2 cups mixed baby greens

3 tablespoons chopped fresh parsley

33 tablespoons extra virgin olive oil

1/3 cup fresh lemon juice

1/3 cup freshly grated Pecorino Romano cheese

Sea salt and pepper to taste

1 cup cooked or canned white or garbanzo beans

1 pear

8 ounces water

2 high-quality Norwegian fish oil capsules

BEDTIME

1 ounce sliced turkey breast

3 olives

3 cherry tomatoes

8 ounces water

Day 15

BREAKFAST

1 soft-boiled egg

½ cup cottage cheese topped with 1 tablespoon ground flax seed

1/8 – ¼ cup Oatmeal (measure BEFORE cooking) old-fashioned oatmeal with ½ teaspoon cinnamon

¼ cup berries

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

¾ cup Ginger Chicken or Tofu Salad

2 cups chopped cooked chicken breast or firm tofu

¼ cup chopped red onion

½ stalk celery

¼ teaspoon finely minced fresh ginger

1 ½ tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

Romaine lettuce

1 kiwi fruit

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Yogurt or Kefir smoothie (6oz. plain yogurt, 1 tablespoon ground flaxseed, ¼ cup mixed berries and 1 serving acai)

8 ounces water

DINNER

Hazlenut-Encrusted Wild Salmon Fillets on a Bed of Wilted Greens

½ cup hazelnuts

¼ cup chopped fresh parsley

1 tablespoon grated organic lemon zest

Dash of sea salt and fresh pepper

4 skinless salmon fillets, 6 ounces each

2 tablespoons olive oil

4 cups mixed organic baby greens

Lemon Wedges

2-inch wedge cantaloupe

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

1 hard-boiled egg

1 apple

3 walnuts

8 ounces water

Day 16

BREAKFAST

Omelet made with 2 whole eggs, 2 egg whites, and fresh herbs

Yogurt or Kefir Smoothie (6oz. plain yogurt, 1 tablespoon ground flaxseed, ¼ cup mixed berries and 1 serving acai)

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Greek Salad topped with Grilled Chicken, Salmon, Shrimp or Tofu

1 apple

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

½ cup cottage cheese topped with 1 tablespoon ground flax seed?

1 pear

8 ounces water

DINNER

1 bowl Rich Lentil and Turkey Sausage Soup

2 cups lentils

8-10 cups vegetable broth or water

2 tablespoons extra-virgin olive oil

4 garlic cloves, minced

1 large onion, chopped

2 celery ribs, chopped

1 lb all-natural turkey sausage or chicken sausages (or ground turkey)

2 tomatoes, peeled, seeded, and chopped (or 1 can, 15 ounces chopped or crushed tomatoes)

1 teaspoon turmeric (to taste)

1 teaspoon ground cumin

1 sprig fresh thyme, chopped or 1/2 teaspoon dried thyme

1 pinch dried red pepper flakes

sea salt, to taste

plain yogurt for garnish

1/2 cup chopped fresh parsley, for garnish (flat leaved, if available)

1 cup dark green leafy salad (with 3-6 ounces grilled chicken dressed with olive oil and lemon juice to taste and ½ cup sprouts)

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

1-2 ounces sliced roast turkey or chicken breast

1 tablespoon raw pumpkin seeds

2-inch wedge honeydew melon

8 ounces water

Day 17

BREAKFAST

4-8 ounces grilled or smoked salmon

½ cup cooked barley with ½ teaspoon cinnamon topped with 1 tablespoon berries

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Jumbo Shrimp Cocktail

½ avocado

1 apple

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

6 ounces plain yogurt mixed with 1 package pure acai

1 tablespoon sunflower seeds

8 ounces water

DINNER

Chicken Almond Ding MARINADE

3 tablespoons low-sodium tamari

3 tablespoons dry sherry

3 cloves garlic, minced

2 tablespoons minced fresh ginger

1 tablespoon extra-virgin olive oil

2 pounds chicken breasts, skinned, boned, and cut into ½ inch strips

FOR THE STIR-FRY

3 tablespoons extra-virgin olive oil

3 cups broccoli florets

¼ pound mushrooms, cleaned and cut into ¼ inch slices

3 celery stalks, cut into ¼ inch diagonal slices

1/8 pound pea pods, trimmed

3 scallions, thinly sliced 9use both the bulb and the green leaves)

1 cup lightly toasted almonds*

1 teaspoon Asian (toasted) sesame oil (available in natural food stores)

½ cup fruit salad with mixed berries, kiwi, and pear

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

¼ cup Hummus 1 ½ cups cooked or canned chickpeas plus ½ cup bean liquid

3 cloves garlic, peeled

¼ cup sesame tahini (ground sesame seeds)

2 tablespoons extra-virgin olive oil

Juice of 1 lemon

1 teaspoon sea salt

Lettuce leaves

Cayenne pepper or paprika

1 Celery Stalk

8 ounces water

Day 18

BREAKFAST

Feta Cheese omelet – (2 whole eggs, 2 egg whites, ½ ounce crumbled feta, and ¼ teaspoon dry or fresh dill weed)

2-inch wedge cantaloupe

8 ounces green tea or fresh water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Crab or Lobster Cocktail

For the cocktail sauce

½ cup ketchup (Use Westbrae unsweetened ketchup)

1 ½ or 1 tablespoons fresh lemon juice

3 tablespoons drained bottled horseradish, or to taste

¼ teaspoon Tabasco sauce

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Kefir smoothie mixed in blender (6 ounces unsweetened kefir, ¼ cup mixed berries, 1 teaspoon ground flaxseed and 1 serving acai)

8 ounces water

DINNER

Curried Chicken Tofu

1 ½ pounds skinless, boneless, chicken breasts or firm tofu, cubed

Juice of 1 lime

3 tablespoons olive oil

3 small onions

2 cloves garlic, minced

2 quarter-sized piees fresh gingerroot, peeled and minced

1-2 tablespoons curry powder, to taste

3 large tomatoes, chopped, plus 1 cup tomato juice, or 1 undrained can (14 ounces)

½ cup cooked barley

Cool and Creamy cucumber salad

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

1-2 ounces sliced turkey or chicken breast

¼ cup cherries

3 almonds

8 ounces water

DAY 19

BREAKFAST

1 soft-boiled egg

2 slices turkey bacon

Yogurt or Kefir mix in blender (6ounces plain yogurt or kefir, ¼ cup mixed berries, and 1 serving acai)

8 ounces green tea

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Chicken, Turkey, or Tofu Salad Wrap

FOR THE WRAP:

1 ½ cups cubed cooked chicken or turkey breast or firm tofu

½ stalk celery, chopped

1 small apple, cored and chopped

4 walnuts, chopped

1 tablespoon fresh lemon juice

½ cup alfalfa or broccoli sprouts

2 large, washed cabbage leaves

FOR THE DRESSING:

1 cup yogurt

1 tablespoon lemon juice

1 teaspoon chopped fresh parsley

1 teaspoon chopped fresh or dried dill

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

1 hard-boiled egg

3 cherry tomatoes

3 olives

8 ounces water

DINNER

Salmon Teriyaki

2 pounds of Alaskan Salmon (sockeye salmon)

¼ cup reduced-sodium tamari

¼ cup dry sherry

1 tablespoon sesame oil

1 tablespoon freshly grated gingerroot

2 garlic cloves, put through a garlic press

½ cup steamed asparagus

½ cup lentils

8 ounces water

2 high-quality Norwegian fish oil Capsules

BEDTIME

½ cup cottage cheese

1 tablespoon chopped pumpkin seeds

8 ounces water

Day 20

BREAKFAST

2 slices Canadian or Turkey bacon

½ Cup Cottage Cheese ½ Cup Buckwheat Cereal

1 cup buckwheat groats

1 apple, cored and chopped

¼ cup sunflower seeds

1 teaspoon cinnamon

¼ cup yogurt

1 Kiwi

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

½ cup Hummus 1 ½ cups cooked or canned chickpeas plus ½ cup bean liquid

3 cloves garlic, peeled

¼ cup sesame tahini (ground sesame seeds)

2 tablespoons extra-virgin olive oil

Juice of 1 lemon

1 teaspoon sea salt

Lettuce leaves

Cayenne pepper or paprika

4-6 Ouncea Broiled Chicken

2 Celery Stalks

1 Apple

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

Yogurt or Kefir-mix in blender (6 ounces plain yogurt or kefir and 1 serving acai)

DINNER

Grilled Indian Chicken 1 cup plain yogurt

1 teaspoon tumeric

1 teaspoon paprika

¼ teaspoon cardamom

1 tablespoon freshly squeezed lemon juice

1 tablespoon freshly squeezed lime uice

2 tablespoon Extra Virgin Olive Oil

1 tablespoon finely grated giner

4 large cloves garlic, minced

½ teaspoon ground cumin

4 scallions, green included, minced

½ cup Baked Barley ½ cup sunflower seeds

3 shallots, peeled and minced, AND 1 one, AND 1 leek

3 tablespoons extra virgin olive oil

½ pound mushrooms, sliced

3 celery stalks, chopped

1 cup barley

1 teaspoon dried thyme, 1 tsp rosemary, 1 tsp marjoram (all)

2 tablespoons low-sodium all-natural tamari

3 cups vegetable stock if available, otherwise use water

2-inch wedge cantaloupe

2 High quality Norwegian fish oil capsules

BEDTIME

1-2 ounces sliced turkey or chicken breast

¼ cup chopped pumpkin seeds

½ cup cherries

Day 21

BREAKFAST

3-6 ounces broiled or smoked salmon

1/8 to ¼ Cup Oatmeal (measured BEFORE cooking, old-fashioned oatmeal with ½ teaspoon cinnamon.)

1 kiwi

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Turkey Burger 1 ½ pounds ground organic free range turkey

¼ cup coarsely ground oatmeal (put in blender and pulse until the consistency of bread crumbs)

1 egg

¼ cup minced celery

¼ cup milk, soy milk, or stock

1 teaspoon sea salt

1 garlic clove, minced

3 tablespoons, chopped fresh parsley

Green Salad dressed with olive oil and lemon juice to taste

½ cup berries

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

½ cup cottage cheese topped with 2 tablespoon ground flax seed

DINNER

Savory Halibut with Braised Red Peppers and Leeks

1 ½ pounds halibut

2 red bell peppers, cored, seeded and cut into thin strips

3 medium leeks, white part only, sliced thin and washed well

For the Marinade

3 tablespoons extra-virgin olive oil

2 tablespoons low-sodium tamari (soy sauce available at health food stores)

2 tablespoons fresh lemon juice

2 tablespoons dry white wine

2 cloves garlic, minced

2 quarter sized pieces fresh gingerroot, peeled and minced.

½ cup Buckwheat Pilaf 2 tablespoons extra virgin olive oil

1 onion chopped

1 cup uncooked whole buckwheat

3 ½ cups chicken stock

¼ cup teaspoon oregano

1 tablespoon grated orange rind

1/3 cup finely chopped pecans

Salt and Pepper to taste

2 tablespoons chopped parsley

¼ cup freshly grated Pecorino Romano cheese

2 inch wedge cantaloupe

2 high-quality Norwegian fish oil Capsules

BEDTIME

1-2 ounces sliced turkey or chicken breast

3 Olives

3 Strawberries

Day 22

BREAKFAST

Omelet made with 2 whole eggs, 2 egg whites, and fresh herbs

Yogurt or Kefir smoothie (6oz plain yogurt, 1 TBLspn ground flaxseed, ¼ cup mixed berries, and 1 serving acai)

8 ounces green tea or water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

LUNCH

Jumbo Shrimp, Crab, or Lobster Cocktail

Green Salad dressed with extra virgin olive oil and lemon to taste

½ avocado

1 pear

8 ounces water

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

SNACK

½ cup cottage cheese topped with 1 tablespoon sunflower or sesame seeds

1 apple

8 ounces water

DINNER

Lemon Chicken (see the recipe in appendix A)

1 teaspoon sea salt

¼ teaspoon ground pepper

½ cup ground sunflower seeds or walnuts

2 pounds, free range, all natural chicken breast, boneless, halved, skinned, pounded to ¼ inch thick

3 tablespoons olive oil

¼ cup dry white wine

¼ cup fresh lemon juice

1 tablespoon butter

2 tablespoons minced parsley

1 lemon, thinly sliced

Saffron-Scented Oat Pilaf with Parsley

2 cups water or broth

1/8 teaspoon saffron, crushed

2 tablespoons extra-virgin olive oil

1 shallot or large clove garlic, minced

1 medium yellow onion, diced

1 cup whole oat groats (they look like brown rice-available at natural food stores)

½ cup fresh parsley

Leaves from 2 stalks fresh rosemary, or 1 teaspoon dried rosemary

4 tablespoons, Parmesean or Romano cheese (for superior flavor, use imported cheese and grate it yourself.)

Mixed fruit plate with thinly sliced melon, kiwi, apple

8 ounces water

2 High quality Norwegian fish oil capsules

BEDTIME

1-2 ounces sliced roast turkey or chicken breast

3 almonds

¼ cup blueberries

Grilled Asparagus

½ pound fresh asparagus

1 teaspoon extra virgin olive oil

Freshly ground black pepper

1 teaspoon finely chopped fresh parsley

Place asparagus on a plate, drizzle with olive oil, and season with pepper to taste
Roll asparagus to coat each stalk with oil
Place on very hot ridged grill or in a broiler and cook until stalks start to brown. Turn and ook other side.
Remove to serving plate and garnish with parsley.

Sautéed Zucchini or Summer Squash

2 cloves garlic, slivered

2 teaspoons extra virgin olive oil

2 medium zucchini, sliced lengthwise

1 tablespoon fresh dill

In –inch pan quickly sauté’ the garlic in the olive oil over medium heat.
Add the sliced zucchini and toss until covered with oil and garlic.
Add fresh dill, lower the heat, and cover pan for a few minutes to cook through.
Yield: 3 servings

Oven-Roasted Brussels Spouts with Apples

1 pint brussels sprouts, cleaned and left whole

1 apple, peeled, cored, and cut into eighths

1 teaspoon extra virgin olive oil

Preheat oven to 375 F
Ina large bowl, toss brussels sprouts, apple, and oil together.
Cover a cookie sheet with aluminum foil: spread apple-brussels sprout mixture evenly.
Roast uncovered for 20 minutes
YIELD: 2 servings

Oven Roasted Cauliflower

1 head cauliflower, separated into florets

1 teaspoon extra virgin olive oil

1 tablespoon finely chopped fresh parsley

Preheat oven to 375 F.
In a bowl toss cauliflower and olive oil.
Cover a cookie sheet with aluminum foil: spread cauliflower evenly over it.
Roast for 15 minutes. Turn cauliflower pieces and continue cooking for another 15 minutes.
YIELD: 4 servings

Roasted Eggplant

3 skinny purple eggplants

2 teaspoon extra virgin olive oil

Fresh ground black pepper

3 cloves garlic

2 fresh plum tomatoes, chopped, or one 8-ounce can of chopped plum tomatoes

1 tablespoon grated Parmesan cheese

1 tablespoon dried oregano

Preheat oven to 137F.
Cut off stem end of each eggplant; slice into 2 inch chunks and place in a casserole dish.
Sprinkle with olive oil and top with freshly ground black pepper.
Cut each garlic clove in half and nestle among the eggplant pieces.
Layer tomatoes atop eggplant and garlic.
Top with cheese.
Roast for 15 minutes. Turn and continue cooking for another 15 minutes.
Top with oregano
YIELD: 2 servings

Sautéed Spinach

2 pounds fresh spinach

1 tablespoon extra virgin olive oil

1 clove garlic, minced or extruded through a garlic press

Juice of ½ fresh lemon

Red pepper flakes (optional)

Thoroughly wash spinach leaves; remove stems
Heat oil in sauté’ pan.
Add garlic and cook briefly
Toss spinach in a box oil-garlic mixture, cover, and cook until wilted. (should take only a minute or two).
Remove from heat, place in serving bowl, and sprinkle with freshly squeezed lemon juice.
Sprinkle with red pepper flakes if desired.
YIELD 4 servings

Mediterranean Tomato Salad

2 large tomatoes, thinly sliced

1 tablespoon fresh chopped basil

1 small red onion, thinly sliced

1 clove garlic, finely chopped

1 tablespoon extra virgin olive oil

juice of one large lemon

Freshly ground black pepper

Place tomato slices on serving plate
Arrange basil and onion atop tomato slices
In a bowl mix garlic, olive oil, and lemon juice and pour over vegetables.
Sprinkle with ground pepper to taste. For fullest flavor, prepare ahead of time and let mixture marinate for about an hour before serving-although this still tastes great served immediately.
YIELD 4 servings.

Mediterranean Chopped Salad

1 cucumber, peeled and diced into ¼ inch cubes

1 red bell pepper, diced into ¼ inch cubes

3 stalks celery, diced into ¼ inch cubes

1 cup cherry tomatoes, quartered

2 tablespoons chopped red onion

2 tablespoons finely squeezed lemon juice

6 black olives, pitted and quartered

2 ounces crumbled feta cheese

2 tablespoons extra virgin olive oil

1. Mix all ingredients together in large nonmetallic bowl and serve.

2. YIELD: 4 servings.

Pacific Rim Salad

3 cups Napa cabbage, thinly sliced

1 cup snow peas, slivered

1 red bell pepper, slivered

¼ cup scallions, chopped

2 tablespoons chopped fresh cilantro

2 tablespoons lime juice

2 tablespoon chopped green onions

½ tablespoon low sodium soy sauce

¾ teaspoon grated fresh ginger

1 clove crushed garlic

1 teaspoon sesame oil

2 tablespoons extra virgin olive oil

1 tablespoon hazelnuts, chopped

Toss together all cabbage, snow peas, bell pepper, scallions, and cilantro
Whisk together limejuice, onions, soy sauce, ginger, garlic, and sesame and olive oils.
Pour over salad and toss
Top with hazelnuts
YIELD 4 servings

Italian Summer Salad

½ cup cherry tomatoes

1 green bell pepper, slivered

1 head romaine lettuce, torn into bite-size pieces

½ cup finely chopped fennel

¼ cup red onion, sliced into rings

6 black olives, pitted and sliced

4 radishes, thinly sliced

2 tablespoons extra virgin olive oil

Juice of one lemon

1 clove garlic, crushed

1 pinch dried oregano

Freshly ground black pepper

Mix together first seven ingredients
Whisk together olive oil, lemon juice, garlic, and oregano
Pour dressing over salad, toss lightly, and season with freshly ground black pepper to taste.
YIELD 4 servings

Chickpea Salad

15 ounce can chickpeas, drained and rinsed

1 clove garlic, crushed

1 tablespoon extra virgin oil

1 teaspoon fresh rosemary, chopped

Mix all ingredients together in nonmetallic bowl.
Let mixture sit for at least one hour at room temperature to allow flavours to mingle
YIELD 4 servings.

Nutrition Facts

Serving Size 111 g

Amount Per Serving

Calories 419

Calories from Fat 89

% Daily Value^*

Total Fat 9.8g 15%

Saturated Fat 1.1g 6%

Cholesterol 0mg 0%

Sodium 26mg 1%

Total Carbohydrates 64.9g 22%

Dietary Fiber 18.6g 75%

Sugars 11.4g Protein 20.6g

Vitamin A 2%	•	Vitamin C 8%
Calcium 12%	•	Iron 38%

Nutrition Grade A

* Based on a 2000 calorie diet

Cuban Black Bean Salad

15 ounce can black beans, drained and rinsed

½ cup yellow bell pepper, chopped

½ cup red bell pepper, chopped

½ cup chopped celery

2 tablespoons red onion, chopped

1 tablespoon chopped fresh parsley

2 tablespoons freshly squeezed lemon juice

1 clove garlic, crushed

¼ teaspoon ground cumin

2 tablespoon extra virgin olive oil.

Toss together beans, yellow and red bell peppers, celery, onion, and parsley
Whisk together lemon juice, garlic, and cumin.
Lightly toss salad with dressing and serve.
YIELD 4 servings.

Three bean Salad

15 ounce can chickpeas

15 ounce can kidney beans

15 ounce can black beans

2 cloves garlic, minced

Juice of one freshly squeezed lemon

2 tablespoons extra virgin olive oil

Mix beans together in a salad bowl.
In a cup combine garlic, lemon juice, and olive oil.
Toss beans with dressing and serve
YUELD 8 servings
NOTE for easy and delicious variations, add bell peppers, onions, parsley, celery, or other seasoning.

Mediterranean Chicken-Vegetable Soup

2 cups chopped onions

3 cloves garlic, chopped

2 tablespoons chopped fresh parsley

1 tablespoon extra virgin olive oil

2 cups shredded Savoy cabbage

1 cup green beans, cut into ¼ inch pieces

½ cup diced celery

1 cup canned navy beans, drained and rinsed

1 cup canned diced tomatoes

1 cup diced zucchini

2 boneless skinless chicken breasts

6 cups chicken broth, add more as desired

1 cup shredded fresh spinach

Pesto (Perricone’s Recipe, Please)

Sauté’ onions, garlic, parsley, and olive oil over medium heat
Add cabbage and cook until softened.
Transfer to soup pot. Add green beans, celery, navy beans, tomatoes, zucchini, broth, and chicken.
Simmer for 30 minutes over low heat. Keep lid on to preserve flavor and to avoid losing nutrients in the stream. Add spinach and cook on low heat for another minute.
Ladle into bowls and top each serving with 1 tablespoon of pesto.
YIELD 8 servings

Cuban Black Bean Soup

¼ cup extra virgin olive oil

½ cup chopped onion

½ medium green bell pepper, chopped

1 teaspoon dried parsley (or 1 tablespoon fresh)

4 cloves garlic, minced

1 ½ quarts low-salt chicken broth

5 ounces dry black beans, sorted, rinsed, and soaked overnight.

½ teaspoon dried oregano leaves

½ teaspoon ground cumin

½ teaspoon cayenne pepper

In a large, heavy soup pot, heat oil over medium-high heat. Add onion, green pepper, parsley, and garlic and sauté’ for six minutes
Add chicken broth, black beans, oregano, cumin, and cayenne pepper.
Bring to a boil. Reduce heat to low and let soup simmer for 55 minutes or until beans are tender. Remove from heat and let soup cool.
Purée about half the soup, 2 cups at a time, in a blender at slow speed or in a food processor.
Return purée to pot, stirring into remaining soup. Stir over low heat until heated.
YIELD 4-6 serving

Chicken-Vegetable Soup

3 pounds skinless, boneless chicken breasts

1 red or green bell pepper

1 onion, diced

1 cup raw or frozen broccoli

1 cup raw mushroom

2 stalks celery, diced

4 sprigs fresh parsley

2 bay leaves

½ teaspoon thyme

2 tablespoons chopped fresh dill

2 whole cloves garlic

1 tablespoon each virgin olive oil

15 ounce can pinto beans

Cut up chicken and place in large soup pot; add enough water to cover.
Bring to a boil, then simmer uncovered 35 minutes
While chicken is simmering, lightly sauté’ pepper, onions, broccoli, mushrooms, celery, herbs, and garlic in oil.
Add sautéed vegetable mixture to soup, and cook 1 ½ hours covered.
Add beans for final 15 minutes of coking
YIELD 8 servings

Manhattan Clam Chowder

2 cups finely chopped onions

1 cup chopped celery

2 tablespoons extra virgin olive oil

4 cups clam broth

1 teaspoon thyme

1 bay leaf

35 ounce can peeled, chopped tomatoes

½ cup fresh parsley

2 15 ounce cans chopped clams

Sauté’ onions and celery in olive oil over low heat until tender.
Add everything except the clams and simmer partially covered for 30 minutes
Add clams and cook additional 5 minutes over low heat.
YIELD 4 servings

FISH Category

Salmon with Pesto

4 to 6 ounce salmon filet

2 tablespoons pest (Use Perricone’s Please)

3 cherry tomatoes, halved

Preheat oven to 375 F
Cover a cookie sheet with aluminum foil
Place salmon on foil and spread with a thin layer of pesto
Top with tomato halves
Bake 20 minutes
YIELD 1 serving

Salmon Teriyaki

2 tablespoons low-sodium soy sauce

1 tablespoon chopped fresh ginger

½ cup minced scallions

1 teaspoon minced garlic

8 ounce salmon filet

Whisk together soy sauce, ginger, scallions, and garlic in a nonmetallic bowl.
Place salmon filet in shallow dish and cover with soy-ginger sauce. Allow to marinate for 30 minutes.
Cover baking sheet with foil.
Place fish on foil and top with any remaining marinade
Broil 5 to 7 minutes
YIELD 1 large or 2 small servings

Garlic Shrimp

8 cloves garlic, slivered

1 tablespoon extra virgin olive oil

½ cup freshly squeezed lemon juice

1 pinch cayenne pepper

1 pound large shrimp

½ cup chopped parsley

Combine garlic with lemon juice, cayenne pepper, and shrimp
Marinate shrimp for 1 hour in refrigerator
Heat olive oil and sauté’ shrimp 3 minutes each side
Sprinkle with parsley and serve
YIELD 3-4 servings.

Sole Baked in Foil

Three 6-ounces fillets of sole

Large tomato, thinly sliced

12 fresh basil leaves

1 tablespoon extra virgin olive oil

Preheat oven to 425F
Place fish on 12 inch square piece of aluminum foil
Top with tomato and basil
Drizzle with olive oil
Fold oil over fish to form an envelope, crimp edges to close
Bake on cookie sheet for 15 minutes
YIED 3 servings

Scallops with Garlic and Parsley

1 tablespoon extra virgin olive oil

2 cloves garlic, finely chopped

1 pound scallops, drained

2 tablespoons chopped fresh parsley

Sauté oil and garlic in oil, add scallops.
Sauté scallops until lightly browned; turn onto serving plate.
YIELD 3-4 servings.

Steamed Mussels

3 pounds fresh mussels

1 tablespoon extra virgin olive oil

3 tablespoons finely chopped shallots

4 cloves garlic sliced

1 cup dry white wine

4 tablespoons chopped fresh parsley

Scrub and rinse mussels in clean, cold water
Heat oil in two-quart saucepan
Add shallots, garlic and sauté until translucent
Gently add mussels
Pour on white wine and parsley.
Cover pan and cook 5 minutes until mussels open. Discard any mussels that do not open.
YIELD: 4 servings.

Poultry

Grilled Chicken Breasts

1 teaspoon extra virgin olive oil

1 teaspoon freshly squeezed lemon juice

1 clove garlic, slivered

1 tablespoon chopped fresh parsley

1 boneless, skinless whole chicken breast, split in two and flattened

Whisk together olive oil, lemon juice, garlic, and parsley.
Pour over chicken breasts and marinate in refrigerator for two hours.
Cook on grill pan or broiler for 5 minutes each side.
YIELD: 2 servings

Chicken Teriyaki

1 tablespoons low-sodium soy sauce

1 teaspoon Chinese sesame oil

1 teaspoon grated fresh ginger

1 clove garlic, chopped

1 boneless, skinless whole chicken breast, split and flattened

Whisk together all the ingredients except the chicken.
Pour over chicken, cover with plastic wrap, and marinate in refrigerator for at least four hours.
Preheat broiler for 5 minutes
Place chicken on aluminum foil covered cookie sheet
Broil 4 inches from flame for 3 minutes each side, or until done.
YIELD: 2 servings.

Middle Eastern Chicken Kebabs

1 tablespoon extra virgin olive oil

½ teaspoon ground cumin

½ teaspoon ground coriander

½ teaspoon ground turmeric

1 tablespoon finely chopped fresh parsley

2 tablespoons freshly squeezed lemon juice

1 large clove garlic, minced

1 boneless, skinless whole chicken breast, cut into 1 inch chunks

4 green onions, cleaned and cut into 2 inch pieces

Combine olive oil spices, lemon juice, and garlic.
Pour over chicken cubes, stir, cover with plastic wrap, and marinate in the refrigerator for at least 1 hour.
Thread chicken on skewers, alternating with pieces of green onion.
Grill for 4 minutes on each side under hot broiler.
YIELD: 3 servings.

Perfect Roast Turkey Breast

3 pounds boneless turkey breast

2 tablespoons extra virgin olive oil

3 teaspoons dried thyme

Freshly ground black pepper

1 pound onions cut into quarters

½ cup low sodium chicken broth

Preheat oven to 375 F
Rub turkey breast with one tablespoon of olive oil and massage with thyme and pepper.
Toss onions with remaining oil and place in roasting pan.
Put turkey breast on top of onions, add chicken broth
Roast in oven for one hour or until meat thermometer registers 170 F Baste occasionally with pan juices.
YIELD 7-8 servings.

Basil Pesto

¼ cup pine nuts

3 large cloves garlic

1 ½ cups fresh basil leaves

2 tablespoons grated fresh Parmesan cheese

1 tablespoon grated Romano cheese

½ cup extra virgin olive oil

Put pine nuts and garlic in food processor and process until minced. Add basil and cheese

Hazelnut-Encrusted Wild Salmon Fillets on Bed of Wilted Greens

Almonds or sunflower seeds may also be used in place of hazelnuts.

INGREDIENTS

1/2 cup almonds

1/4 cup chopped fresh parsley

1 Tbsp. grated organic lemon zest (use organic lemons to avoid non-organic lemon rind which is treated with fungicide)

4 6-oz. skinless salmon fillets

2 Tbsp. extra-virgin olive oil

4 cups mixed organic baby greens (arugula, mesclun, spinach, etc.)

Dash of sea salt and fresh pepper

Lemon wedges

Grind the almonds in a coffee grinder or food processor—do not overgrind and turn into a paste.
Mix almonds, parsley, lemon peel, salt and pepper on plate.
Dry the salmon; dredge salmon on both sides in the almond mixture.
Heat the oil in a large skillet over medium heat.
Add the salmon and cook about 5 minutes on each side, making sure that the salmon is cooked through.
Arrange one cup of greens per plate.
Transfer the hot salmon fillets to plates.
Garnish with lemon wedges and serve immediately.

Nutrition Facts

Serving Size 227 g

Amount Per Serving

Calories 488

Calories from Fat 305

% Daily Value^*

Total Fat 33.9g 52%

Saturated Fat 5.6g 28%

Cholesterol 107mg 36%

Sodium 421mg 18%

Total Carbohydrates 4.0g 1%

Dietary Fiber 2.3g 9%

Sugars 0.8g

Protein 41.1g

Vitamin A 64%	•	Vitamin C 36%
Calcium 9%	•	Iron 12%

Nutrition Grade A-

* Based on a 2000 calorie diet

Mediterranean Turkey Soup

Serves 4

INGREDIENTS

1 Tbsp. olive oil

1 green or red bell pepper, diced

1 yellow onion, chopped

2 ribs of celery, chopped

3 large garlic cloves, chopped

1 Tbsp. dried basil

2 tsp. fennel seeds

1/4 tsp. dried crushed red pepper

6 cups low-salt chicken broth

28-oz. can plum tomatoes, chopped and drained

1 15 oz. can of white beans

1 1/2 cups diced cooked turkey

Grated Parmesan or Romano cheese

Heat oil in heavy large saucepan over medium heat.
Add bell pepper, onion, celery, garlic, basil, fennel seeds and crushed red pepper and sauté vegetables about 10 minutes or until tender. Add tomatoes and broth.
Cover pot and simmer 10 minutes.
Add turkey and beans and until heated through, about 1 minute.
Garnish each soup bowl with one tablespoon of cheese; add salt and pepper to taste.

Nutrition Facts

Serving Size 744 g

Amount Per Serving

Calories 607

Calories from Fat 104

% Daily Value^*

Total Fat 11.6g 18%

Saturated Fat 3.4g 17%

Cholesterol 46mg 15%

Sodium 1326mg 55%

Total Carbohydrates 75.4g 25%

Dietary Fiber 19.3 77%

Sugars 7.9g

Protein 52.4g

Vitamin A 37%	•	Vitamin C 45%
Calcium 40%	•	Iron 76%

Nutrition Grade A

* Based on a 2000 calorie diet

BUCKWHEAT CEREAL

Serves 2

2 cups water

1 cup buckwheat groats

1apple, cored and chopped

¼ cup sunflower seeds

1 teaspoon cinnamon

¼ cup yogurt

Bring 2 cups of water to a boil. Add the buckwheat. Return to a boil. Stir once. Add the apple, seeds, and cinnamon. Turn the heat to low and cook, uncovered, for 20 minutes or until grain is cooked.

Serve hot topped with yogurt.

HUMMUS

Makes 2 ½ cups total

Makes a great dip with celery stalks and other raw vegetables. This is great lunch dish or snack, with protein, fiber, antioxidants, and calcium. Adapted from THE WHOLE FOOD BIBLE.

1 ½ cups cooked or canned chickpeas plus ½ cup bean liquid. (use water if you don’t have any bean liquid.)

3 cloves garlic, peeled

¼ cup sesame tahini (ground sesame seeds, available at health food store and in the natural food section of supermarkets.)

2 tablespoons extra-virgin olive oil

Juice of 1 lemon

1 teaspoon sea salt

Lettuce leaves

Cayenne pepper or paprika

Place the chickpeas and garlic in a blender or food processor. Puree until the beans begin to break down.

Add a quarter to half of the reserved liquid or water (depending on the desired consistency), the tahini olive oil, lemon juice, and the salt. Continue to puree until all the ingredients are well blended and the mixture has a smooth consistency. Chill for at least 2 hours.

Serve on a bed of lettuce. Garnish with a sprinkle of cayenne pepper or paprika.

CHICKEN, TURKEY, OR TOFU SALAD WRAP

serves 2

For the Wrap:

1 ½ cup cubed cooked chicken or turkey reast or firm tofu

½ stalk celery, chopped

1 small apple, cored and chopped

4 walnuts, chopped

1 tablespoon fresh lemon juice

½ cup alfalfa or broccoli sprouts

2 large, washed cabbage leaves

Mix all the ingredients (except the cabbage leaves) together in a small bowl. Divide the mixture into two portions and spread each leaf with half. Roll up the cabbage leaf and tuck in the ends as if making an egg roll.

For the Dressing

1 cup yogurt

1 tablespoon lemon juice

1 teaspoon chopped fresh parsley

1 teaspoon chopped fresh or dried dill

Mix the yogurt, lemon juice, and herbs into a dressing and serve on the side.

SALMON BURGERS ON A BED OF BABY GREENS

Makes 3 burgers

1 can (14.75 ounces) wild Alaskan salmon

3 scallions, minced

1 tablespoon finely grated peeled fresh ginger

1 large egg white

1 tablespoon soy sauce

1 tablespoon olive oil

1 ½ cup baby greens

Drain the salmon and then stir it together with the scallions and ginger in a large glass or ceramic bowl until well combined.

Beat together the egg white and soy sauce in a small bowl and stir into the salmon mixture; form into 3 (1/2 inch thick) patties.

Heat the olive oil in a 12-inch skillet over medium heat. Add the patties and cook, carefully turning once, until golden brown and cooked through, approximately 6 to 7 minutes.

Arrange greens on plates. Place hot burgers on the greens and serve immediately.

SALMON SALAD

Makes 2 servings

1 pound cooked salmon, cubed or 1 can (15 ounces) salmon, drained.

Juice of 1 large lemon

1 cup cooked or canned white beans, drained

1/3 cup extra-virgin olive oil

Chopped fresh tarragon leaves from several sprigs

1 cup cherry tomatoes, halved

¼ cup chopped scallions

¼ cup minced fresh basil leaves

¼ cup minced fresh parsley leaves

Salt and pepper, to taste

4 cups romaine lettuce torn into bite-sized pieces

Gently toss the salmon with the lemon juice, beans, and olive oil. Add the remaining ingredients and continue to toss until the dressing is evenly distributed.

GINGER CHICKEN OR TOFU SALAD

Adapted from THE WHOLE FOOD BIBLE

Serves 2

2 cups chopped cooked chicken breast or firm tofu

¼ cup chopped red onion

½ stalk celery

1 teaspoon sunflower seeds

¼ teaspoon finely minced fresh ginger

1 ½ tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

Romaine lettuce

Toss all the ingredients together until fully coated with olive oil and lemon juice. Serve on a bed of romaine lettuce.

TURKEY BURGERS

The recipe can be used for burgers or cooked in a loaf pan like a traditional meat loaf. Adapted from THE WHOLE FOOD BIBLE.

Makes 4 burgers or 1 loaf

1 ½ pounds ground organic free-range turkey

¼ cup minced onion

¼ cup coarsely ground oatmeal (put in a blender and pulse until the oatmeal is the consistency of bread crumbs)

1 egg

¼ cup minced celery

¼ cup milk, soy milk, or stock

1 teaspoon sea salt

1 garlic clove, minced

3 tablespoons, chopped fresh parsley

Mix all the ingredients well. Form into 1-inch thick patties and place in a lightly oiled skillet. Cook the burgers over medium heat for about 5 minutes, or until browned and crispy. Flip the burgers carefully and cook for 5 minutes longer, or until golden brown and a thermometer inserted in the center registers 165F and the meat is no longer pink. Serve burgers hot.

If you’re making a loaf, preheat the oven to 350F Form the mixture into a loaf and pack into a lightly oiled 8x4 inch baking pan. Bake the loaf for approximately 45 minutes, or until the loaf begins to pull away from the pan.

JUMBO SHRIMP, CRAB, OR LOBSTER COCKTAIL

Many of today’s finer supermarkets will cook the shrimp, carb, or lobster for you, making this simple yet delicious meal even easier.

Arrange 4 to 6 shrimp or 4 to 6 ounces of lump crabmeat or lobster meat chunks in a small bowl. Garnish with lemon wedges. Serve with cocktail sauce.

COCKTAIL SAUCE

¾ cup ketchup (Preferablly, use Westbrae unsweetened ketchup, available at natural food stores or in the natural food section of the supermarket.)

1 – 1 ½ tablespoons fresh lemon juice

3 tablespoons drained, bottled horseradish. (or include more or less depending upon your taste)

¼ teaspoon Tobasco sauce

Blend all the ingredients together with a fork. Serve chilled.

MEDITERRANEAN TURKEY SOUP

Makes 4 servings

1 tablespoon olive oil

1 green or red bell pepper, diced

1 yellow onion, chopped

2 ribs celery, chopped

3 large cloves garlic, chopped

1 tablespoon dried basil

2 teaspoons fennel seeds

¼ teaspoon dried crushed red pepper

6 cups low-salt chicken broth

1 can (28 ounces) plum tomatoes, chopped and drained

1 can (15 ounces) white beans

1 ½ pounds diced cooked turkey

Grated Parmesan or Romano cheese

Salt and Pepper

Heat the oil in heavy large saucepan over medium heat. Add the bell pepper, onion, celery, garlic, basil, fennel seeds, and crushed red pepper. Sauté for about 10 minutes or until tender.

Add the broth and tomatoes. Cover the pan and simmer for 10 minutes. Then, add the beans and turkey and cook until heated through, about 1 minute. Garnish each soup bowl with 1 tablespoon of cheese, adding salt and pepper to taste.

HEARTY CHICKEN SOUP

Makes 4 servings

6 cups low-salt chicken broth

1 cup uncooked whole oats or barley

2 tablespoons chopped fresh thyme or 2 teaspoons dried, crumbled

1 tablespoon olive oil

1 onion, chopped

2 celery stalks, chopped

2 scallions, thinly sliced

3 large cloves garlic, chopped

1 ½ pounds deiced cook chicken breast

Salt and freshly ground pepper

Chopped fresh parsley

In a large stockpot or Dutch oven, bring the chicken broth to a boil. Add the oats or barley and thyme. Return the soup to a boil. Reduce the heat to medium and simmer the soup, uncovered until the oats are tender, stirring occasionally, about 30 minutes.

In a large skillet, heat 1 tablespoon of olive oil. Sauté the onion, celery, scallions, and garlic over medium heat until translucent. Transfer the vegetables to the chicken broth.

Add the chicken and simmer until heated through, thinning with additional broth if desired. Season with salt and pepper. Garnish with parsley and serve.

GREEK SALAD TOPPED WITH GRILLED CHICKEN, SALMON, SHRIMP OR TOFU

Makes 2 generous servings

2 tablespoons extra-virgin olive oil

2 teaspoons fresh lemon juice

1 clove garlic, minced

1 cup baby spinach leaves or romaine lettuce torn into bite-sized pieces

1 small green bell pepper, chopped

½ cucumber, chopped

½ red onion, sliced

1 cup cherry tomatoes, halved

½ cup Greek or kalamata olives

2 teaspoons finely chopped fresh oregano

3 tablespoons chopped fresh Italian parsley

1 (6 ounce) piece feta, quartered

½ cup chickpeas

Freshly ground black pepper, to taste

8-12 ounces grilled chicken, salmon, shrimp, or tofu

Whisk the olive oil, lemon juice, and garlic together in a small bowl. Set aside.

Combine the rest of the ingredients in a large wooden salad bowl. Ad the dressing and gently toss until all ingredients are coated.

CEASAR SALAD WITH GRILLED CHICKEN OR SHRIMP

Make 2 servings

2 cups romaine lettuce torn into bite-sized pieces

1 large clove garlic, minced

¼ cup extra-virgin olive oil

Salt and freshly ground pepper, to taste

½ teaspoon Worcestershire sauce

Juice of 1 lemon

¼ cup freshly grated Pecorino Romano cheese

8-12 ounces grilled chicken breast, cut into strips or 8 jumbo shrimp

Wash and dry the lettuce.

With a wooden spoon, mash the garlic in a large wooden salad bowl. Add the lettuce and olive oil and toss until the lettuce is thoroughly coated wit the oil. Add the seasonings, Worcestershire sauce, and lemon juice and continue to toss. Add the grated cheese and toss gently until evenly distributed over the lettuce.

Arrange the chicken or shrimp on top of the salad.

SAVORY HALIBUT WITH BRAISED RED PEPPERS AND LEEKS

This is a simple dish to make, but it will taste as if you’ve spent hours on it. Cod, sole, or another firm fish can be substituted for the halibut. This dish can be cooked on the grill or under a broiler. Serve with a grain such as barley or oats to soak up the marinade. Adapted from THE WHOLE FOOD BIBLE.

1 ½ pounds halibut

2 red bell peppers, cored, seeded, and cut into thin strips

3 medium leeks, white part only, sliced thin and washed well.

For the marinade

3 tablespoons extra-virgin olive oil

2 tablespoons low-sodium tamari (soy sauce available at health food stores)

2 tablespoons fresh lemon juice

2 tablespoons dry white wine

2 cloves garlic, minced

2 quarter-sized pieces fresh gingerroot, peeled and minced

Wash the halibut and pat dry. Combine the marinade ingredients and place the fish and marinade in a non-reactive dish such as a GLASS or CERAMIC dish. Marinate for 1 hour in the refrigerator, turning several times.

Light the grill (if you’re using charcoal or wood as opposed to gas) 45 minutes prior to cooking, or preheat the broiler 15 minutes before cooking.

Remove the fish from the marinade and set aside. Put the marinade into a large skillet and heat. Add the red pepper and leeks and sauté over medium heat for 15 minutes, or until tender. Do not brown.

Add the vegetables have sautéed for 5 minutes, place the halibut over white coals, or under the broiler 4 to 6 inches from the heat. Cook for 4 to 5 minutes on each side or until the flesh of the fish is opaque throughout and flakes easily. Place the fish on serving plates and top with the braised red peppers and leeks.

CURRIED SHRIMP

Curry, ginger, and garlic combine in this easy recipe to create a delicious meal. Serve with a side dish of whole oats or barley prepared as you would brown rice. Adapted from THE WHOLE FOODS BIBLE.

Makes 4 serving

1 ½ pounds shrimp, shelled and deveined

Juice of 1 lime

3 tablespoons olive oil

3 small onions, coarsely chopped

2 cloves garlic, minced

2 quarter-size pieces fresh gingerroot, peeled and minced

1-2 tablespoons curry powder, to taste

3 large tomatoes, chopped, plus 1 cup tomato juice, or 1 un-drained can (14 ounces) tomatoes

Sprinkle the shrimp (or chicken or tofu) with the lime juice and set aside. Heat the oil in a large skillet. Ad the onions, garlic, and ginger. Cook over medium heat, stirring often, until the onions and translucent, about 5 minutes. Do not brown.

Add the curry powder, stir well, and continue to sauté the mixture for 3 more minutes, stirring frequently. Add the tomatoes and juice. Stir, cover, and let simmer for 15 minutes, stirring occasionally.

Uncover the skillet and add the shrimp. Stir well and cook over medium heat for 3 to 5 minutes, until the shrimp turn pink. Serve immediately.

SALMON TERIAYKI

The teriyaki sauce in this recipe can also be used with chicken or tofu. If you are using wooden skewers, be sure to soak them in water first to keep them from scorching. Adapted form THE WHOLE FOOD BIBLE.

Makes 4 servings

For the Teriyaki Sauce

¼ cup reduced-sodium tamari (soy sauce)

¼ cup dry sherry

1 tablespoon sesame oil

1 tablespoon freshly grated gingerroot

2 garlic cloves, put through a garlic press

For the Fish

2 pounds wild Alaskan salmon steaks or fillets

Lemon wedges

Combine the ingredients for the sauce.

Place the fish in a non-reactive dish such as a GLASS or CERAMIC dish, pour the marinade over, and marinate in the refrigerator for 2 hours.

Light a fire in the grill or preheat the broiler. Remove the fish from the marinade and transfer to a plate. Grill the fish over white coals (or under the broiler), basting with the marinade, for 3 to 4 minutes. Turn the fish over and continue to grill, basting again, for another 3 to 4 minutes. Do not overcook. Any leftover marinade can be reheated and served with the fish. Garnish with lemon wedges.

SIMPLE AND SAVORY WINTER FISH STEW

The Mediterranean-style fish stew uses lots of tomatoes and garlic. A variety of different types of seafood can be used, all with great success, although my favorite choice is the wild Alaskan salmon. Serve with a crisp gren salad. Adapted form THE WHOLE FOOD BIBLE.

Makes 4 servings

1 can (28 ounces) plum tomatoes plus juice

2 tablespoons extra-virgin olive oil

2 onions, chopped

5 cloves garlic, chopped

2 cups dry white wine

3 tablespoons chopped fresh basil, oregano, and thyme

4 cups water

2 cups fish stock or clam juice

A few threads of saffron

1 can (15 ounces) organic Great Northern or other white beans

2 pounds salmon, halibut, scrod, or cusk, cut into bite-sized cubes

Sea salt and freshly ground pepper, to taste

Dash of cayenne pepper, to taste

Drain and chop the tomatoes, reserving the juice, and set aside. In a large soup pot, heat the olive oil and gently sauté the onions and garlic over medium heat until translucent about 5 minutes. Do not brown. Add the wine, tomatoes, tomato juice, and herbs, and continue sautéing for another 5 minutes.

Add the water and stock or clam juice and bring to a boil. Add the saffron and gently simmer for 5 to 8 minutes. Add the beans and fish and gently simmer, covered, for 10 minutes. Season with salt, pepper and cayenne to taste, and serve.

(Remember, once wine boils, usually, its alcohol content evaporates.)

BAKED SCROD WITH TOMATO-BASIL SAUCE

This recipe couldn’t be simpler or more delicious. Baked barley is an excellent accompaniment, along with a crisp green salad. Adapted from THE WHOLE FOOD BIBLE.

Makes 4 servings

2 tablespoons extra-virgin olive oil

2 pounds scrod, cut into 4 serving pieces

For the Sauce:

2 cups chopped fresh basil

3 large cloves garlic, chopped

½ teaspoon sea salt

¼ teaspoon ground pepper

1/8 teaspoon cayenne pepper

2 tablespoons extra-virgin olive oil

2 tablespoons red wine vinegar

2 cups minced plum tomatoes

Preheat the oven to 400 F Sprinkle 2 tablespoons olive oil over the bottom of an ovenproof casserole large enough to hold the fish. Place the fish on top of the oil. Place the basil, garlic, salt, pepper, cayenne, 2 tablespoon olive oil, and vinegar in a blender or food processor. Puree for 10 seconds. Add the tomatoes and blend until the tomatoes are chopped but not pureed. Spoon the sauce over the fish, cover, and bake for 15 to 20 minutes, or until the flesh is opaque and flakes easily.

LEMON CHICKEN

Adapted from THE WHOLE FOOD BIBLE.

Makes 4 generous servings

1 teaspoon sea salt

¼ teaspoon ground pepper

½ cup ground sunflower seeds or walnuts

2 pounds free-range, all-natural chicken breasts, halved, skinned, boned, and pounded to ¼ inch thick

3 tablespoons olive oil

¼ cup dry white wine

¼ cup fresh lemon juice

1 tablespoon butter

2 tablespoons minced fresh parsley

1 lemon, thinly sliced

Mix the salt and pepper into the ground seeds or nuts. Dredge the chicken pieces in the mixture. Shake off the excess and set aside.

In a large skillet, heat the oil over medium heat. Sauté the chicken breasts until lightly browned, about 3 minutes per side. Remove from the pan and place on a paper towels, turning once to absorb excess oil.

Combine the wine and lemon juice and pour into the skillet. Bring to a boil and scrape down any bits of chicken stuck to the sides of the pan. Add the chicken pieces and simmer in the liquid for 5 minutes. Remove to a heated platter.

Raise the heat to high, bring the liquid to a boil, and reduce the liquid to ¼ cup. Whisk in the butter and pour over the chicken. Garnish with parsley and lemon slices.

CHICKEN ALMOND DING

Don’t let the list of ingredients intimidate you; stir-frying is a quick and easy way to put together a meal. Serve over cooked whole oats or barley. Adapted from THE WHOLE FOOD BIBLE.

Makes 4 generous servings

MARINADE

3 tablespoons low-sodium tamari

3 tablespoons dry sherry*************************--------------

3 cloves garlic, minced

2 tablespoons minced fresh ginger

1 tablespoon extra-virgin olive oil

2 pounds chicken breasts, skinned, boned, and cut into ½ inch strips

FOR THE STIR-FRY

3 tablespoons extra-virgin olive oil

3 cups broccoli florets

¼ pound mushrooms, cleaned and cut into ¼ inch slices

3 celery stalks, cut into ¼ inch diagonal slices

1/8 pound pea pods, trimmed

3 scallions, thinly sliced 9use both the bulb and the green leaves)

1 cup lightly toasted almonds*

1 teaspoon Asian (toasted) sesame oil (available in natural food stores)

[To toast almonds, place in a preheated 350F oven for 8-10 minutes, or until lightly browned.]

MARINADE instructions

In a non-reactive dish such as a medium glass or ceramic bowl, combine all the ingredients for the marinade. Add the chicken and let sit at room temperature for at least 15 minutes and up to an hour.

STIR FRY instructions

Heat a wok or large skillet. Add 1 tablespoon of the olive oil. Stir-fry the broccoli over medium heat until it turns a bright color, 3 to 4 minutes. Remove from the pan and set aside.

Reheat the wok. Add 1 tablespoon of the olive oil. Stir-fry the mushrooms, celery, and pea pods for 2 to 3 minutes. Remove from the wok and set aside.

Reheat the wok. Add the remaining tablespoon of the olive oil. Remove the chicken from the marinade with a slotted spoon, add to the wok, and stir-fry until the chicken is opaque throughout, about 5 minutes. Add all the vegetable along with the scallions and almonds, and stir to mix well. Remove from the heat. Sprinkle with the toasted sesame oil. Serve immediately over cooked whole oats or barley.

GRILLED INDIAN CHICKEN

Serve with a crisp salad and your favorite rice dish, substitute barley or oats for the rice. Adapted from THE WHOLE FOOD BIBLE.

Makes about 4 servings

2 pounds of skinless, boneless chicken breast are needed.

Marinade

Marinade Ingredients

1 cup plain yogurt

1 teaspoon turmeric

1 teaspoon paprika

¼ teaspoon cardamom

1 tablespoon freshly squeezed lemon juice

2 tablespoons freshly squeezed lime juice

2 tablespoons extra-virgin olive oil

1 tablespoon finely grated ginger

4 large cloves garlic, minced

½ teaspoon ground cumin

4 scallions, greens included, minced

¼ teaspoon sea salt

White or red pepper to taste

Lemon or lime wedges for garnish

Cut the skinless chicken breast into 1-inch pieces. Place in a medium bowl.

In another bowl, combine the yogurt, turmeric, paprika, cardamom, lemon and lime juices, olive oil, ginger garlic, cumin, scallions, salt and pepper. Pour the marinade over the cubed chicken and mix well with your hands to coat the pieces evenly. Marinate in the refrigerator for 2 hours.

Thread the chicken onto skewers and cook over a medium-hot fire for 5 to 7 minutes, turning frequently. Baste the chicken with leftover marinade after turning. Serve with the lemon or lime wedges.

RICH LENTIL AND TURKEY SAUSAGE SOUP

This soup is rich enough to be served as a main dinner course. It has protein and fiber, and is rich in antioxidants. Adapted from THE WHOLE FOOD BIBLE.

Makes 6 servings

2 cups lentils

8-10 cups vegetable broth or water

2 tablespoons extra-virgin olive oil

4 cloves garlic, minced

1 large onion, chopped

2 celery stalks, chopped

1 pound all-natural turkey or chicken sausage

2 tomatoes, peeled, seeded, and chopped (or 1 can, 15 oz, chopped or crushed tomatoes

1 teaspoon turmeric, or to taste

1 teaspoon ground cumin

Leaves from 1 spring fresh thyme, or ½ teaspoon dried thyme

Pinch of dried red pepper flakes

Sea salt, to taste

Plain Yogurt, for garnish

½ cup chopped fresh parsley, (flat-leafed, if available) for garnish

Wash and pick over the lentils (to make sure there are no stones) and bring to a boil in the broth or water in a large soup pot. Lower the heat and simmer for 10 minutes.

Meanwhile, heat the olive oil in a large skillet. Sauté the garlic, onion, celery, and sausage for 5 minutes over medium heat. Add the tomatoes and sauté for another 5 minutes.

Add the vegetable-sausage mixture and seasons to the lentils. Simmer for 20 to 30 minutes, or until the lentils are tender but not mushy. Serve with a dollop of plain yogurt and chopped parsley for garnish.

CURRIED CHICKEN OR TOFU

Curry, ginger, and garlic combine in this easy recipe to create a delicious meal. Serve with a side dish of whole oats or barley prepared as you would with brown rice. Adapted from THE WHOLE FOOD BIBLE.

Makes 4 servings

1 ½ pounds skinless, boneless, chicken breasts or firm tofu, cubed

Juice of 1 lime

3 tablespoons olive oil

3 small onions, coarsely chopped

2 cloves garlic, minced

2 quarter-sized pieces fresh gingerroot, peeled and minced

1-2 tablespoons curry powder, to taste

3 large tomatoes, chopped, plus 1 cup tomato juice, or 1 undrained can (14 ounces)

½ cup cooked barley

Sprinkle the chicken or tofu with the lime juice and set aside.

Heat the oil in a large skillet. Add the onions, garlic, and ginger. Cook over medium heat, stirring often, until the onions are translucent, about 5 minutes. Do not brown.

Add the curry powder, stir well, and continue to sauté the mixture for 3 mote minutes, stirring frequently. Add the tomatoes and juice. Stir, cover, and let simmer for 15 minutes, stirring occasionally.

Uncover the skillet and add the chicken or tofu. Stir well and cook over medium heat or 10 to 15 minutes or until the chicken is thoroughly cooked; if you’re using tofu, 3 to 5 minutes should be enough cooking time. Serve immediately.

MEDITERRANEAN STUFFED PEPPERS

Either red or green bell peppers work in this recipe, the red being sweeter. (Red bell peppers also contain a high degree of Vitamin C)

Makes 3 main-course servings, or 6 side-dish servings

2 tablespoons extra virgin olive oil

1 large onion, minced

1 ½ pounds ground turkey

1 cup whole barley

1 ¾ cups water

6 medium red or green bell peppers

½ cup sunflower seeds

¼ cup freshly ground Pecorino Romano cheese

¼ cup fresh mint, minced

¼ cup fresh parsley, minced

¼ cup fresh lemon juice

¼ cup dry white wine

½ teaspoon ground cinnamon

Sea salt and freshly ground pepper, to taste

Preheat the oven to 350F In a 2 or 3 quart saucepan, heat the olive oil and sauté the onion and ground turkey over medium heat for about 10 minutes. Add the barley and sauté, stirring often, for a few minutes. Add the water, bring it to a boil, then reduce the heat, and simmer for 45 minutes or until all the water is absorbed.

Bring a large pot of water to boil. Meanwhile, cut off the tops of the peppers with care-they will be used later. Gently remove the cores and seeds to create an empty cavity. Blanc the peppers in the boiling water for 5 minutes. Remove from the water and place upside down on paper towels to drain.

Roast the sunflower seeds on a baking sheet in the preheated oven for about 5 minutes, shaking the pan often. Remove and set aside, leaving the oven on for the peppers.

When the barley is done, toss it with the sunflower seeds, cheese, herbs, lemon juice, wine, cinnamon, salt, and pepper in a large bowl. Mix well and adjust the seasonings to taste. Stuff the peppers with the mixture, put the tops back on, and place the peppers in a baking dish just large enough to hold them upright. Bake for 25 to 30 minutes, or until the barley mixture is heated through. Serve immediately.

TWO BEAN TURKEY OR TOFU CHILI

Use canned beans for a quick meal on the table. Mix and match varieties- kidney, pinto, black, and so on.

This recipe adapted from THE WHOLE FOOD BIBLE.

Makes 6 servings

2 tablespoons extra-virgin olive oil

2 large Spanish onion, chopped

3 cloves garlic, minced

1 red and 1 yellow pepper (or 2 red peppers), chopped

2 pounds freshly ground turkey or firm tofu, cubed

1 tablespoon ground cumin

2 tablespoons chili powder

2 ¼ cups cooked kidney or pinto beans, drained, or 1 can (15 ounces)

1 can (28 ounces) plum tomatoes, chopped, with liquid.

1 tablespoon balsamic vinegar

Tabasco sauce or cayenne pepper, to taste

Chopped black olives, scallions, and 1 tablespoon grated Parmesan or Romano cheese per serving

In a 5 to 6 quart soup pot, heat the olive oil and sauté the onions, garlic, and peppers for 10 minutes over medium heat. Add the turkey or tofu and sauté for another 5 minutes. Add the cumin and chili powder and cook for 5 minutes more.

Add the cooked beans, chopped plum tomatoes and their liquid, and balsamic vinegar. Cook covered, for 15 minutes. Serve piping hot garnished with chopped olives, scallions, and grated cheese.

CHICKEN-WALNUT SALAD WITH WHITE BEANS AND ARTICHOKES

Makes 4 servings

2 pounds skinless and boneless chicken breasts, cubed

¼ cub thinly sliced red onion

3 stalks celery, sliced

½ cup walnuts, chopped

1 cup artichokes hearts, halved

10 cherry tomatoes

3 tablespoons chopped fresh parsley

3 tablespoons extra virgin olive oil

1/3 cup fresh lemon juice

1/3 cup freshly grated Pecorino Romano cheese

Sea salt and pepper to taste

1 cup cooked or canned white or garbanzo beans

In a large wooden salad bowl, gently toss the chicken, onion, celery, walnuts, artichoke hearts, tomatoes, greens, and parsley. Add the olive oil and continue to toss until ingredients are lightly coated.

Add lemon juice and toss lightly. Add the grated cheese, salt, pepper, and beans, and continue to toss lightly until the cheese is evenly distributed.

Garnish with lemon and serve.

SPINACH WITH GARLIC AND GINGER

Adapted from THE WHOLE FOOD BIBLE

Makes 4 servings

1 ½ pounds spinach

2 tablespoons extra-virgin olive oil

3 cloves garlic, minced

1 tablespoon minced, peeled fresh ginger

1/8 teaspoon dried red pepper flakes

¼ cup water

Toasted sesame seeds, for garnish*

Wash the spinach thoroughly. Heat the oil in a large skillet. Add the garlic, ginger, and red pepper flakes. Cook over medium heat for 30 seconds, stirring often. Add the spinach and stir for 1 minute to blend. Add the water and continue to sauté, stirring, until the spinach is completely wilted.

Remove the spinach to a platter with a slotted spoon. Garnish with sesame seeds.

* To toast sesame seeds, stir them in a dry pan over medium heat until lightly browned.

BAKED BARLEY

Barley is an ancient and healthy grain. It takes well to baking, remaining firm and chewy. Baked barley can be enjoyed with seafood and chicken dishes, and the leftovers can be turned into a hearty grain salad. Adapted from THE WHOLE FOOD BIBLE.

Makes 6 side-dish servings

½ cup sunflower seeds

3 shallots, peeled and minced

1 onion, minced

1 leek, well cleaned and thinly sliced

3 tablespoons extra virgin olive oil

½ pound mushrooms, sliced

3 celery stalks, chopped

1 cup barley

1 teaspoon dried thyme

1 teaspoon rosemary

1 teaspoon marjoram

2 tablespoons low-sodium all-natural tamari

3 cups boiling vegetable stock or water

Preheat the oven to 350F. Toast the sunflower seeds in the oven for about 7 minutes, or ntil lightly browned; remove from the oven, leaving it at 350F.

In a large skillet, sauté the shallots, onion, and leek in the olive oil for about 5 minutes over medium heat. Add the mushrooms, celery, sunflower seeds, barley, herbs, and tamari and continue sautéing for 5 more minutes, stirring frequently rather than occasionally. Then, add the vegetable stock or water to the barley mixture. Bring to a boil and transfer the mixture to a casserole dish. Bake, covered, for 1 ¼ hours.

SAFFRON-SCENTED OAT PILAF WITH PARSLEY

Adapted from THE WHOLE FOOD BIBLE.

Makes 4 servings

2 cups water or broth

1/8 teaspoon saffron, crushed

2 tablespoons extra-virgin olive oil

1 shallot or large clove garlic, minced

1 medium yellow onion, diced

1 cup whole oat groats (they look like brown rice-available at natural food stores)

½ cup fresh parsley

Leave from 2 stalks fresh rosemary, or 1 teaspoon dried rosemary

4 tablespoons Parmesan or Romano cheese (for superior flavor, use imported cheese and grate it yourself.)

Boil ½ cup of the water or broth and pour it over the saffron. Set aside.

Heat the oil in a large saucepan. Sauté the shallot and onion over medium heat for about 5 minutes. Add the oats and stir to coat all the grains. Cook over medium heat for about 5 minutes, stirring frequently. Add the remaining 1 ½ cups of water or broth, then add the saffron mixture and bring to a boil. Reduce the heat to a simmer and cook covered, for about 45 minutes, or until all the water is absorbed.

Remove the cover, fluff the oats with a fork, fold in the herbs, and serve immediately. Top each serving with 2 tablespoon grated Parmesan or Romano cheese.

BUCKWHEAT PILAF

Makes 4 servings

2 tablespoons extra virgin olive oil

1 onion chopped

1 cup uncooked whole buckwheat

3 ½ cups chicken stock

¼ cup teaspoon oregano

1 tablespoon grated orange rind

1/3 cup finely chopped pecans

Salt and Pepper to taste

2 tablespoons chopped parsley

¼ cup freshly grated Pecorino Romano cheese

Heat the olive oil in large saucepan and sauté the onion until translucent. Add the buckwheat. Stir well. Add the chicken stock, cover, and cook for approximately 20 minutes or until all the liquid is absorbed. Add the oregano, orange rind, pecans, and salt and pepper. Stir and serve. Perhaps top each of the servings with parsley and cheese.

COOL AND CREAMY CUCUMBER SALAD

This salad is cool and refreshing and makes a great accompaniment to a spicy dish. Adapted from THE WHOLE FOOD BIBLE.

Makes 4 salad servings

1 ½ cups yogurt

3 cucumbers, peeled, seeded, and diced fine

1 clove garlic, minced

1 tablespoon extra-virgin olive oil

2 tablespoons fresh lemon juice

Dash of sea salt and pepper, to taste

Mix all the ingredients well and chill in the refrigerator for about 2 hours.

Perricone Stuff

Monday, January 21, 2008

Supplements: Daily supplement Regimen: 2 high quality Norwegian fish oil capsules, 1 neuropeptide supplement

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