Cold Buster Sashimi Soup

This is my go-to meal for fighting a cold. You can use any type of oily sashimi - salmon, salmon roe (pictured), mackerel, sardines, halibut (pictured), albacore tuna. This picture shows some red snapper too. The omega 3 from the fish is lubricating for the mucous membranes of the throat, anti-inflammatory and the protein content improves recovery from a virus. Depending on the thickness of the sashimi, adding raw fish to hot broth cooks it, so add it last minute as the goal is to have it as rare as possible. 

The second step is to chop up available spicy and pungeant veggies such as radish, daikon, watercress, mustard greens, arugula, radish, mustard or broccoli sprouts, broccolini, cabbage, nasturtium leaves/flowers, onions, leeks, ginger, garlic, hot peppers, jalapenos peppers, black pepper, white pepper and a big dollop of horseradish or japanese horseradish, known as wasabe (pictured).   

These veggies provide good clearing of mucous, as do all the peppery veggies. Plus they help to increase a fever, which deactivates a virus.  Immune mushrooms such as shitake are also excellent in this soup for immune boosting properties. The spicier the better, as long as you can enjoy it. 

The last step is to pour the broth - I use whatever broth I have around - it could be the potassium broth, chicken broth, veggie broth or dashi.

Ingredients: Serves 1 (needs to be prepared fresh each time, as cooked veggies lose their mucous fighting properties)

1 cups of your favorite home-made stock

1/2 pound of the freshest sushi grade oily fish you can get (from a fish market, or sushi takeout restaurant)

1/4 cup fresh shitake mushrooms, or reconstituted dried ones- finely chopped

1/3 cup chopped watercress

1/2 tsp finely chopped chili pepper (if not avoiding nightshades)

1 T chopped Scallions

1 teaspoon of finely chopped ginger

1/2 tsp of wasabi or horseradish

1 lemon wedge

1 T chopped cilantro

Other vegetables (radish, daikon, chopped garlic, etc)

Directions:

Bring broth to a simmer point

Add veggies and fish to the bowl

Ladle enough broth to cover the fish and veggies.

Garnish with cilantro, wasabi and a fresh squeeze of lemon

Eat immediately, and repeatedly.

Potassium Broth

Potassium broth is a simple way to get extra potassium into the diet, which can assist in reducing blood pressure, balancing electrolytes, and hydration.  Make it 1-2 times per week, or as part of a cleanse. This broth is versatile. Use as a base for a soup, to drink after a workout, with a meal or snack or before before to prevent leg cramps.

Ingredients: Use all organics

1 quart of filtered water

1 bunch of carrots (scrubbed with skins)

3 yukon gold or new potatoes (scrubbed, with skins and diced)

1 handful of parsley

1 yellow onion, large, (chopped)

1 tsp of salt sole or 1 tsp of Himalayan, Real or unbleached sea salt

1 bulb garlic, 1 head celery root, sweet potatoes (Optional)

Directions:

Add salt or sole to a pot of water, with the potatoes.

Bring to a boil.

Add onions, parsley, carrots and other veggies

Reduce heat and simmer until veggies are cooked.

Strain. Reserve leftover veggies for a meal, or discard.

Kitchari

This is a traditional 2 grain detox meal often made from mung bean and rice. We will stick to that version, here using high-fiber brown rice instead of white. This is one kitchari recipe that is particularly nourishing and easy to digest. Please note the options below for some alternatives.Kitchari is a Hindu meal but many cultures from around the world use variations on the name in popular dishes such as Khichdi, khichri, kedgeree and kushari. No matter if you are from South Asia, the middle East or the West, you can enjoy this class detox staple. 

INGREDIENTS

• 1/2 cup brown rice
• 1 cup Moong daal (lentils) or mung beans
• 6 cups (approx.) Water
• 1/2 to 1 inch Ginger Root, chopped or grated
• a bit of Himalayan Salt (1/4 tsp. or so)
• 2 tsp. Coconut oil or Red Palm Oil
• 1/2 tsp. Coriander Powder
• 1/2 tsp. Cumin Powder
• 1/2 tsp. Whole Cumin Seeds
• ½ tsp Mustard Seeds
• 1/2 tsp. Turmeric Powder
• 1 pinch Asafoetida (Hing)
• Handful Fresh Cilantro Leaves
• 1 and 1/2 cups Assorted Fresh Vegetables (Whatever you’ve purchased)
• Options. If you know your Ayurvedic constitution you can tailor it for you. Vata is earth. Pitta is fire. Kapha is water.
  • Vegetables such as zucchini, asparagus, sweet potato can be added
  • For Vata or Kapha conditions: add a pinch of ginger powder
  • For Pitta: leave out the mustard seeds

DIRECTIONS

• Carefully pick over rice and lentils to remove any stones. Wash each separately in at least 2 changes of water. Add the 6 cups of water to the rice and lentils and cook covered until it becomes soft, about 20 minutes.
• While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.
• In a separate saucepan, sauté the seeds in the coconut or red palm oil until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked lentils, rice, and vegetable mixture. Add the mineral salt and chopped fresh cilantro and serve.
• Caution: Kitchari mono-diet can lead to constipation if taken exclusively for several days, as it is low in fiber. To ensure proper elimination, the following may prove helpful if taken once a day, away from kitchari meals: psyllium husks or flax or chia seeds with water OR oat bran OR prune juice.

Japanese Bouillabaisse and Wasabi Rouille (Bread-free)

(Sashimi Soup for Lung Detox)

I once had the pleasure and humor of enjoying a traditional French Bouillabaisse meal – the kind you order 24 hours in advance, the fishermen catch the fish the following morning. Once you’ve been seated, the maitre’dbrings you the the whole uncooked catch of the day – so you can approve or disapprove any of the fish caught. The first course is a saffron fish broth with a crouton topped with a saffron rouille.  Rouille is a dip traditionally made from soaking stale bread in hot water and blending it to a cream with olive oil, garlic, lemon and saffron. The second course is the catch of the day broken in pieces with some sparse onion and fennel served in the same saffron fish broth.  And the third course is the main dish of fish fillet, or was it whole, braised in the broth, served with veggies on the side. I hope you’re quickly getting my point that this “piece de resistance” is peasant food like so many delectable dishes, where you preserve every bit of food and create something fantastic! Why we should all be paying attention to our traditional family faves, especially if our family tradition is healthy. If not, go back more generations and you’ll uncover something special or be able to invent something new like Japanese Bouillabaisse and Wasabi Rouille, or Sashimi Soup for Lung Detox.

As an “ode” to the bouillabaisse, I made up this recipe for my Easy Detox Class at The Open Center to highlight the pungeant flavors that detox the lung.  Any great meal contains all the flavors so this meal can easily be applied for kidney, liver and skin detox, as much as it helps clear congestion from you lungs and upper respiratory tract. It’s also the quickest broth you’ll ever make, without resorting to a bouillon cube. This soup is one of my staples because it’s a good immune tonic any time of year. I once asked a TCM professor the best food for my bronchitis and he said sashimi soup with spicy vegetables… and that’s what I’ve been taking as well as recommending to my patients ever since. As for the rouille, It’s delicious all right, but on a detox, you can’t have bread so I decided to merge it with the hummus concept and use yellow moon dal (split) for this one.

There are 3 components to the recipe

1. Dashi Stock
2. Sashimi Soup
3. Lentil Rouille (bread-free)

Japanese Bouillabaisse with Wasabi Rouille

1. Dashi Stock

This is the same broth you use to make miso soup. Once you learn how simple it is to make Dashi you’ll be stirring unpasteurized organic miso into this hot stock all day long!

Ingredients:

• 4 cups water
• 2×2-inch pieces kombu, rinsed

• 1 cup loosely packed dried bonito flakes (katsuobushi)l

Directions:

1. Warm the water and kombu over medium heat: Combine the water and kombu in a 1-quart saucepan and set over medium heat.
2. Remove the kombu as the water comes to a boil: Remove the kombu from the water just before it comes to a full boil. (Boiling the kombu can make the broth bitter and/or slimy.)
3. Add the bonito flakes and simmer: Add the bonito flakes, if using, and let the water come to a rapid simmer. Continue simmering for about 1 minute.
4. Steep the bonito flakes off the heat: Remove the pan from heat and let the bonito steep in the broth for an additional 5 minutes.
5. Strain the bonito flakes from the both.
6. Add additional water, pouring through the strained bonito, if needed to make 4 cups.
7. Use the broth immediately or refrigerate for up to a week, or frozen for up to 3 months.

Recipe Notes

• For vegetarian dashi: The dashi is ready to be used after removing the kombu. No additional boiling or steeping is necessary.
• For more deeply flavored dashi, steep the kombu in the water overnight before continuing with the recipe.
• 1 4″ piece of kombu generally has about 150 mg of sodium – under 10% of daily intake.
• Put extra stock into ice cube tray.

2. Sashimi Soup

Adding sashimi to a hot liquid cooks it, almost like lime juice cooks the fish in ceviche- the goal is to have a rare fish. The fish I recommend is the freshest wild salmon or mackerel you can get. These fishes are high in Omega 3 and soothing to mucous membranes – very soothing to throat. Also high in protein, helps with recovery – just like chicken soup. 

Ingredients:

• 1 T favorite cooking oil – I use extra virgin coconut oil – could also use avocado or extra virgin olive

• 4 cups Dashi Stock
• 1 cup fresh Shitake mushrooms, sliced
• Finely sliced Radish, finely sliced
• 1 bunch chopped Scallions
• Other vegetables (asparagus, bok choy, nappa cabbage, etc)
• Freshest Salmon or mackerel sashimi you can get, 2-3 pieces peor bwl
• 1 sheet Nori, cut into small squares

Directions:

• Add oil to a pan
• Sautee shitake mushrooms and stir for 1-2 minutes
• Bring Dashi Stock to a simmer
• Add mushrooms
• Turn off heat
• Add remaining vegetables,
• Ladle soup into bowls – dress with nori and sashimi just as about to serve
• Top with Rouille

3. Wasabi Rouille (Makes 1 1/2 cups)

Ingredients:

In the south of France, this sauce is traditionally spread on toasted croutons and dipped into bouillabaisse. This original recipe blends Japanese flavors to complement this particular soup. If oil rises to the top during storage, stir or blend the rouille in a food processor before using.

• 1 cup cooked split yellow Moong Dal – if cooked just before serving, then the rouille is warm which I prefer
• 4–6 cloves garlic, peeled
• 1 Tbs. wasabi powder (some powders are spicier than others, so if it’s mild you mild add more, if it’s too spicy, adjust to your tolerance
• 1/2 tsp Sea salt (optional)
• Juice from 1/2 lemon
• 2/3 cup olive oil
• ½ tsp sesame oil (optional)

Directions:

1. Soak Moong Dal for 3-4 hours. Drain water and add to a pot. Cover with double the amount of water. Bring to a boil and reduce heat, until the water is absorbed – about 30 minutes. Reserve.
2. Add lentils to food processor
3. Place garlic cloves and process until finely chopped. Add wasabi and lemon juice process until smooth. Process 1 minute, or until no lumps remain.
4. With motor running, add oils in a slow, steady stream until mixture is emulsified into a mayonnaise-like sauce.
5. Season with salt and sesame oil, if desired. 
6. Add a dollop to each bowl of soup

Kelp Noodle Salad with Ginger Dressing

Refreshing, from the sea, is how you get a rich source of minerals into your diet- when the soil is depleted.  Watery veggies such as cucumber flush the kidneys, as well as kelp and cilantro - master detoxifiers of radiation and heavy metals. Combine with sesame gomasio helps protect the kidneys from fluid loss.

Ingredients

• 1 package Raw Kelp Noodles

• 1 bunch asparagus, steamed

• 1 cucumber

• 1/2 bunch cilantro

• 2 tablespoons Gomasio

• Ginger dressing

Ginger Dressing

• 1 Tablespoon extra virgin olive oil
• 3 drop toasted sesame oil
• 2 Tablespoons Umeboshi Plum vinegar (or raw apple cider vinegar)
• 1 Tablespoon minced organic ginger

Toss dressing with salad and sprinkle with Gomasio. A healthy detox lunch or dinner.

Braised Cabbage

INGREDIENTS:

• Large wedge of cabbage
• Carrots
• White onion
• Grapeseed oil or Ghee
• Maldon sea salt

DIRECTIONS:

• Drizzle cabbage, carrots and onions with grapeseed oil or ghee
• Sprinkle with Maldon sea salt
• Bake at 400F for 40 minutes, or until largest pieces fork tender

•  

Barely There Dressing

1.My Mom’s Recipe: Simple, Healthy and Delicious

With your salad in front of you, douse with good quality olive oil. Dress with half as much unfiltered apple cider vinegar. Salt and pepper. Toss. Voila!  **Substitutions- instead of apple cider vinegar, use fresh squeeze of lemon. This recipe really does the trick.

2. When I was in Madrid, my friend Mindy and I could not resist asking the chef for this recipe. It’s so light and bright it’ll make you want to eat 3 cups of salad at every meal. Here’s the recipe for Barely-There Dressing; a very healthy salad dressing indeed!

TOTAL TIME 10 min

Ingredients

• 2 Tablespoons freshly squeezed lemon juice
• 1/2 teaspoon dry mustard powder
• 1/4 teaspoon of Maldon flake sea salt
• 4 Tablespoons Extra Virgin Olive Oil

Directions

1. Whisk lemon, mustard and salt together in a bowl
2. Slowly drizzle the olive oil while you continually whisk
3. Alternate recipe: Shake all ingredient together in a glass jar until emulsified

***The dressing is so healthy, you wont have guilt about the unpasteurized French cheese.

Brown Rice Pilaf with Acorn Squash and Raisins

Check out a delicious and healthy recipe for brown rice pilaf with acorn squash and raisins. This recipe serves 4-6 guests. Enjoy!

INGREDIENTS

• 1/4 cup (160 mL) olive oil
• 1 acorn squash, peeled, seeded and diced
• 1 cup (250 mL) onion, diced
• 1/2 cup (120 mL) celery, diced
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 2 cups (475 mL) long grain brown rice, rinsed
• 1 cooking apple, peeled, grated
• 4 cups (950 mL) vegetable stock [Look for allergen-free, GF brand]
• 1/2 cup (120 mL) raisins
• Pinch of salt and pepper
• 1 cup (250 mL) carrots, diced

DIRECTIONS

1. In a large heavy saucepan, heat olive oil over medium heat.
2. Add to pan squash, onion, carrots and celery. Cook for 3-4 minutes, stirring often.
3. Stir in garlic, ginger, rice and apple
4. Pour in stock, along with raisins, salt and pepper
5. Reduce heat to low, cover and cook for 40-45 minutes, until rice is tender
6. Serve as a side or enjoy as a vegetarian main course.

Traditional Congee for the American Detox

Traditional Congee is traditionally the recipe your Chinese grandfather would serve you but whether you have Chinese roots or just want a great staple for an American Detox, you’ll love this recipe. I love it because it’s a good alternative to the macrobowl while on the brown rice diet. Plus, if you’re willing to experiment there are endless variations for flavor and ingredient combinations. While meat and egg are traditionally added to overcooked white rice, this healthier version, when you keep it vegetarian or even vegan, it’s still warming comfort food. Good for the digestion, and the soul.

INGREDIENTS:

• 1 teaspoon coconut/palm or Grapeseed oil
• 2 garlic cloves, thinly sliced
• 1-inch piece ginger, thinly sliced
• 1 cup sliced fresh shiitake mushrooms (if substituting dried, pre-soak in hot water for 20 minutes)
• 1 cup long-grain brown rice, rinsed and drained
• 9 cups water or vegetable stock (home-made is best!).
• 4 ounces greens, thinly sliced (can use Chinese broccoli, broccoli raab, broccolini, bok choy, mustard greens, kale, etc.)
• Unbleached sea Salt or Wheat-Free Tamari/Bragg’s Amino sauce
• White or black pepper
• Garnishes and Condiments (Choose one, a combination or all): thinly sliced scallions, fried shallots, chopped fresh cilantro, lightly toasted pumpkin seeds, lightly toasted sesame seeds, boiled egg, real kimchi (in fridge section or homemade), real sauerkraut (in fridge section or home-made), wheat-free tamari or Bragg’s Amino Sauce
• You can also use 1 tablespoon of unpasteurized of mellow miso paste as an option to veggie stock (note on miso: Do not boil it. Separate some broth and whisk it in at the end of the cooking time.

Increase immune benefits by adding codonopsis, ginseng or astragalus slices.  Increase detox with dandelion greens, burdock root and Schizandra Berries.

DIRECTIONS

TOTAL TIME: 1 hr 25 min

• Heat the oil in a large, heavy pot over medium heat. Sauté the garlic, ginger, and mushrooms until the mushrooms are softened.
• Add the rice and water or stock and bring to a boil. Reduce to a simmer and cook, stirring occasionally to prevent the rice from sticking to the bottom.
• After 1 hour, add in the greens.
• Continue simmering for another 30 minutes or so until it reaches the consistency of porridge. Cook to your own preference; some people prefer it more soupy, others more thick. If a thinner consistency is desired, you can add more boiling water or stock during cooking.
• Season to taste with salt or Tamari and pepper.

Serve hot with the garnishes and condiments of your choice. Congee may be refrigerated for a few days, but the consistency will become thicker. Add more water or stock when reheating. Amazing Detox food or to feed your sick child or better half.

Eat breakfast, lunch, dinner and bedtime snack while you’re on the brown rice diet or simply looking for a winter immune boost!

Nutrition Facts

Amount Per Serving

Calories 230Calories from Fat 25

% Daily Value *

Total Fat 3g5%

Saturated Fat 1g5%

Trans Fat

Cholesterol 0mg0%

Sodium 580mg24%

Potassium 430mg12%

Total Carbohydrate 46g15%

Dietary Fiber 5g20%

Sugars 4g

Protein 6g

Vitamin A6%

Vitamin C20%

Calcium8%

Iron10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs

Korean Stew

Call it a hack if you like, but my Korean Stew is my own naturopathic DIY version of traditional Soondubu Jjigae  I love Korean food so much because it’s so warming. Plus, and this is a detail to treasure; the free appetizers. Not only do I love being presented with 5-6 little dishes at the beginning of my meal… even more importantly, I truly respect that Korean culture has the 5 flavors philosophy perfectly embedded into each meal.  On cold winter nights or when I feel I have something coming on, I warm myself up with this relatively quick stew.  It warms me to the bones. Use the ingredients liberally and throw in whatever veggies you have in the fridge.

Serves 4

Preheat oven to 350F

Ingredients:

1/2 jar Organic Kimchi

1 clove chopped garlic

1/2 chopped onion

1 block Wildwood Extra Firm Sproutofu with water

1 can sardines or tuna (packed in olive oil, water or their own oil)

2 big handfuls of carrots (can use celery, kale, beets, celery root, fennel, brussel sprouts, etc.)

1 T sesame seeds

optional garnish:

• Fresh chives or green onions
• Toasted sesame oil
• Powdered dulse or nori strips

water to cover

Directions:

Put all ingredients, except seaweed and sesame oil, in a stone bowl or Le Creuset casserole. Include the liquids from the kimchi, fish and tofu.  If you need extra liquid pour enough water to cover.  Cover and let stew for 30-40 minutes until tofu and veggies are cooked.

Finish with garnish of choice. You will walk away from this meal feeling healthy!

Remarkable! xox Dr. Millie

Image from a real chef

Paleo Avocado Tuna Salad

Paleo Tuna Salad (vegan or no)

I used to buy canned fish in its own oil and still will if available. Otherwise, I go for jarred tuna in olive oil when I feel like splurging. Have you noticed these days most canned fish is packed in GMO soybean oil or cottonseed oil? I didn’t even know that was edible. Gross, and thanks a lot Monsanto. Fewer healthy food options thanks to you.  The other option, under these current circumstances, is wild albacore packed in water.

Anyway, I reworked this recipe to the way I like to eat tuna, with all the fixins plus some extra options. No bread required when you use the avocado basket. Great photo from cookeatpaleo.com!

PALEO AVOCADO “TUNA” SALAD

Serves: 1-2 servings

INGREDIENTS

• 1 organic Haas avocado
• 1/2 lemon, juiced, to taste
• 1-2 teaspoons chopped onion or shallot, to taste
• 5 ounces cooked or canned wild albacore tuna
• OR 1/2 cup of firm non-GMO sprouted tofu
• 1 chopped vinegar-free brine pickle
• 1 teaspoon powdered dulse, to taste, especially vegan option
• sea salt, chopped parsley and pepper to taste
• Variation: add chopped watercress and a hard boiled egg

INSTRUCTIONS

1. Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
2. Add lemon juice and onion to the avocado in the bowl and mash together. Add rest of ingredients and stir to combine. Taste and adjust if needed.
3. Fill avocado shells with salad and serve.

Arugula Pistou

Ingredients:

• 4 cups of packed fresh arugula (preferably organic, not moldy)
• 1 tablespoon freshly minced garlic (2-3 cloves)- let sit for 10 minutes
• 2 tablespoons chopped raw walnuts plus 1 tablespoon
• 1 cup of extra virgin olive oil
• Dash of pepper and cayenne each to taste
• 1/8 teaspoon powdered vitamin C (optional) or juice from ½ small lemon

Directions:

Prepare an ice water bath in a large bowl and bring a large pot of water to a boil. Put the arugula in a fine mesh strainer or sieve and plunge it into the boiling water. Immediately immerse the arugula and stir so that it blanches evenly. Remove after 15 seconds. Shake off excess water and then plunge the arugula into the ice bath and stir again so it cools as fast as possible. Drain well.

Squeeze the water out of the arugula with your hands until very dry. Roughly chop the arugula and put it into the blender/Vitamix. Add the garlic, pepper and cayenne to taste, olive oil, 2 tablespoon walnuts and the vitamin C, if using. Blend for at least 30 seconds.

If you have not used vitamin C, squeeze juice from half a lemon into the mixture at the end. Before serving, add remaining walnuts on top.

Protein Lunch Smoothie

Talk about a liquid lunch! Instead of a mid-day rager, these options source fiber- and protein-packed ingredients that work as a wholesome meal replacement or accompaniment to lighter lunches.

Kale, Banana, Chia, and Hemp Superfood Smoothie

Protein source: Hemp and chia seeds
A sugar hack for smoothies? Pitted dates. They’re a natural, fiber-filled sweetener that will satisfy a sweet tooth without added sugars (they also break down easier in a blender when soaked beforehand) .

Papaya Ginger Smoothie

Protein source: Greek yogurt
Thanks to its high fiber content, papaya has been shown to promote digestion, says nutritionist Michelle Davenport, PhD. So if breakfast isn’t sitting well with your stomach, stick to this smoothie RX. Bonus: It also includes ginger.

Green Warrior Protein Smoothie

Protein source: Hemp hearts
A ¼ cup of hemp hearts—seeds similar to sunflower seeds and pine nuts—provides about 15g of protein, almost 3g of fiber, and may help to prevent hypertension, says Dr. Davenport. Mixing them with super fruits, like bananas and apples, makes for a sweet, creamy sip.

Peanut Butter and Jelly Smoothie

Protein source: Peanut butter, whey powder
It’s peanut-butter-jelly time! Berries, peanut butter, rolled oats, and protein powder give the bread (and taste buds) a break.

Vanilla Matcha Avocado Smoothie

Protein source: Vegan protein powder
So, those amazing benefits of green tea? Get them by sprinkling a half teaspoon of matcha powder—finely-ground green tea—into this smoothie.

Blueberry Pineapple Oatmeal Smoothie

Protein source: Protein powder, Greek yogurt
Here’s a sunny twist on a staple breakfast. But, feel free to break this recipe’s rules by adding whatever fruit or greens you have on hand.

Avocado Hand Roll

Nori handrolls are one of my favorite lunch, dinner or snacks – Full of B Vitamins, fiber and low glycemic. A great and fun way to disguise seaweed, the best food to detoxify radiation and boost your thyroid function. By combining the rice wrappers, the rolling is easier to manage, plus you get a little extra substance. 

Ingredients (serves 3)

Large bowl of hot water(let it cool after it boils so you can put your fingers in it)
9 round rice wrappers (sometimes called WonTon wrapper)
9 large Nori sheets
2 avocados
9 Romaine lettuce spears
Optional: 2 cups of any shredded veggies you wish – carrots, cabbage, daikon, cucumbers. If you’re not detoxing, you could also add shrimp cocktail, tofu cubes, leftover chicken.
6 Tablespoons Braggs vegetable aminos, coconut aminos or gluten-free tamari
3 Teaspoons of sesame seeds
3 Pinches organic wasabi powder

Directions:

You’ll need a clean surface like a no-stick cutting board (I use marble) or a bamboo sushi mat.
Dip 1 rice wrapper into the water. It should be al dente.  Place it on the clean surface or mat.
Next place the nori wrapper on top of the cooked wonton wrapper. At this point you can trim the nori if you wish to make everything round but I am low-key so I just leave it. 
Spread your fillings along the near border of the wraps. If using romaine then I add the Avocado slices and any other vegetables on top of the Romaine canoe  
As tightly and delicately as you can, wrap the fillings to the inside of the nori/wonton wrapper

Dipping sauce:
I recommend giving each place setting their own dipping bowl, so they can double dip the handrolls.
For each serving, mix 2 T of aminos or tamari with 1 pinch of wasabi (to preference) and 1 teaspoon of sesame seeds. 
Eat and Enjoy! 

Vegetarian Potassium Broth

What the heck is potassium broth? Why it’s the water that we tend to ditch after boiling vegetables. It’s worth it’s nutrition in gold because Potassium is the best kind of “salt”, you know the kind of salt that lowers blood pressure? The one that 98% of us are deficient in.

You might have drank it before, for instance, out of curiosity? And when you’re eating intuitively, like I do, you might have the desire to drink the water that you steamed your broccoli in. Add a pinch of Maldon sea  flakes or a dash of powdered dulse and a drop of olive oil (the bitter stuff). This is something I’ve always done. To take it a step further, turn your vegetable waters into a vegetarian broth.

While bone broths are healthy and nourishing, and on trend!, vegetarian broths are key to reduce blood pressure, balance electrolytes and hydrate. If I’ve said it once I’ve said it a thousand times, we need the minerals for hydration, not water alone.

Ingredients: All organics, please keep it clean folks!

Handful of organic carrots

3 stalks organic celery

3 Yukon gold potatoes (not nightshades)

1 white or yellow onion

Handful of parsley

1/4 tsp Himalayan salt or non-bleached sea salt. I like Celtic, Baleine, or Maldon. Maldon’s the best! 

Substitutions:  add 2 beets for detox. Add ginger. Add parsnips or celery root. Add spinach or cabbage for a greener broth.

Just use the peels from organic roots vegetables and potatoes (wont necessarily taste as good but is a great way to use up your vegetables clippings).

Directions:

In a pot of filtered boiling water add all vegetables and salt. Simmer for 1 hour.

Drink alone or with veggies. If you’ve used vegetables, and not clippings then you can blend it all together. Voila a cream soup!

Take it anytime, after exercise instead of coconut water and on fasting days.  Use it as a proper soup stock.

Allergy-Free Quinoa Stuffed Acorn Squash

This delicious, healthy and allergy-free recipe for quinoa stuffed acorn squash is free of gluten and all the other top allergens commonly found in food products. Here’s how to make it! This recipes serves 6 guests, or 3 as a main course.

INGREDIENTS

• 3 medium-sized acorn squash, halves and seeded
• 1/4 cup (60 mL) water
• 2 cups (475 mL) quinoa, cooked
• 2 tbsp olive oil
• 1 cup (250 mL) red or orange bell pepper, diced
• 1 zucchini, diced
• 1 small red onion, diced
• 1/4 cup (60 mL) chives, finely diced
• Pinch salt and pepper

DIRECTIONS

1. Heat oven to 350° F. Place squash on a baking sheet, cut side up. Pour water onto sheet, and cover with tin foil. Bake squash 20-25 minutes or until cooked. Remove from oven.
2. Cook quinoa (follow package instructions); place in medium-sized bowl.
3. In a sauté pan, heat olive oil on medium. Add bell pepper, zucchini, onion and chives. Season with salt and pepper, and sauté 4-6 minutes.
4. Add vegetables to cooked quinoa. Spoon mixture into cooked squash halves.
5. Return stuffed squash to oven and bake for 12-15 minutes. Remove and serve.

Pomegranate Seed Salad

Your friends will be jealous of your detox food with this unique pomegranate seed salad, tangy and refreshing.

The health benefits of pomegranate for heart, circulation and skin are well known. But pomegranate are also excellent for menopausal symptoms (like vaginal dryness -ssssh) due to their phytoestrogen quotient.

In fact all seeds are super foods, the very stuff that life is grown from.

 

Ingredients for pomegranate seed salad:

• 1 whole pomegranate, de-seeded (it’s the seeds you actually eat)
• 1 Sprig fresh mint leaves, pulled
• 1 cup baby spinach
• 1/4 tsp mustard seeds
• 1/4 cumin seeds
• 1 boiled beet, sliced (optional)
• 1 T pine nuts

Tangy lime dressing:

• 1 tablespoon extra-virgin olive oil
• 1/2 T fresh lime juice
• 1 generous pinch of mustard powder
• 1 generous pinch of Maldon sea salt flakes, or best substitute
• Dash of white pepper

Whisk all ingredients together

Directions for Pomegranate Seed Salad:

Lightly toast mustard and cumin seeds in a dry pan. Toss all items together in a bowl.  Dress. Enjoy!

This recipe and more are found in Eating for Meaning Guide to Detox by Dr. Millie Lytle, ND, available as a free gift on milliesays.com

Simmered Vegetables

Ingredients

• 1 Tablespoon olive oil
• 2 garlic cloves, minced (let sit 10 minutes before cooking)
• 2 celery stalks, chopped
• 2 carrots, peeled and chopped
• 1 sweet onion, chopped into medium slices
• 1 zucchini, cut in slices
• 1-10.8 oz bag of frozen green beans (you can use fresh if you want)
• 1-8 oz cup of herbal tea (anise, fennel, dill seed or water)
• 1 tablespoon cumin
• 1 teaspoon cinnamon
• ½ teaspoon thyme
• 1 teaspoon oregano
• Salt and pepper to taste

Instructions

• In a large pot, heat the olive oil over medium heat. Add the onion, carrots and celery and sauté until soft.
• Add the garlic and continue to sauté for two minutes.
• Add the remaining ingredients and stir to combine. Turn the heat to low and simmer for 40 minutes with the lid on the pot but slightly tilted so that air can still escape stirring occasionally.
• Add salt and pepper to taste.
• Serve warm as a side dish or over rice.

Notes
You can add whatever vegetables you like to this dish! Other ideas: yellow squash, cauliflower, broccoli, turnips.

Curried Butternut Squash Soup

Check out a delicious, healthy recipe for curried butternut squash soup. Free of common food allergens like gluten! Here’s how to make it.

 

INGREDIENTS

• 2 small butternut squash, halved lengthwise and seeded
• 2tbsp olive oil
• 1 leek, halved lengthwise, washed, diced
• 1sweet onion, diced
• 2 cloves garlic, diced
• 1½ to 2 tbsp curry paste [Look for allergen-free, g-f brand]
• 5 cups (1.2 L) chicken or vegetable stock [Allergen-free, g-f brand]
• 1½ cups (350 mL) apple juice
• Pinch salt and pepper
• 20 leaves of fresh sage

DIRECTIONS

1. Heat oven to 375° F. Lay squash halves onto a baking sheet, cut side down. Cook for 40 minutes or until cooked through.
2. In a large soup pot, heat olive oil over medium-high heat. Add leek, onion and garlic. Sauté 3-4 minutes, stirring.
3. Add curry paste and cook a further 2 minutes.
4. Scoop out squash flesh, add to soup pot, along with stock and apple juice. Add salt and pepper. Bring to a boil, then simmer 20-25 minutes.
5. In batches, purée soup in a blender until smooth. Adjust seasonings if needed.

Serve with briefly fried sage leaves and toasted fresh bread

Avocado Tofu Sandwich

The Avocado Tofu Sandwich is so weird I have been keeping it a secret for years. I don’t know about you, but I experiment with food…and as a bit of a health nut, and a professional at that, I experiment with health food. This sandwich, that I discovered intuitively, is one of my go-to comfort foods. It’s creamy refreshing, has a variety of flavor and it fills me up. It’s a balanced meal, filled with vegetarian protein, folic acid, monounsaturated fats (avocado is  the only fruit that has these heart healthy oils) and depending on the bread you use – fiber.

Ingredients:

Serves 1

1-2 slices of bread (I like to use 1/2 toasted whole wheat pita, sunflower seed bread – pictured – and Ezekiel bread)

4 slices of raw Organic Sproutofu (firm or extra firm)

1/4 avocado, sliced

raw onion, thinly sliced

Bragg’s Liquid Aminos

Directions:

Layer the tofu, avocado slices and onions on the piece of bread or in a pita pocket.

Squirt with the Liquid Aminos.

Enjoy!Avo