2 tbsp olive oil
4 cloves of garlic, peeled and minced
1 bunch chard, stems removed and coarsely chopped
1/2 cup basil leaves, rolled and sliced at an angle (chiffonade style)
1 cup ricotta cheese
20 kalamata olives, halved
sea salt
freshly ground pepper
Parmesan cheese, grated
12 oz. brown rice penne pasta

Boil a pot of water for pasta
In a large skillet, heat oil and cook garlic over medium heat until soft and beginning to brown. Add chard and stir occasionally until greens are just wilted and bright green. Remove immediately from heat and liberally sprinkle with fresh pepper and salt.

Cook pasta according to package directions and drain. Toss pasta with greens, basil, olives and ricotta cheese. Sprinkle grated cheese atop each serving.

Wild Pacific Salmon is rich in omega 3 fats and free-radical fighting carotenoids, making this dish one of the healthiest protein sources available. When choosing salmon, always go wild caught – preferably Alaska, as it is swimming in the cleanest waters. Farmed salmon is fed pesticide laden, food dyed pellets and is not an environmentally friendly or healthy choice. Due to their diet, they lack fewer omega-3 fats then their wild counterparts, and their pale pink color comes from the food dye in their fish chow. (MmMMmm, tasty!)

This recipe is an excellent meal during spring and fall – when it’s cool enough that you want a heartier meal but warm enough you don’t want something too heavy. Serve with steamed bok choy or salad in springtime and bamboo rice or Asian style root veggies in the fall.

Serves 4

4 Wild Salmon fillets (8 oz each)
2 tbsp. dijon mustard
1 tsp powdered wasabi
Furikake or Osaka Sea Salt to taste (a Japanese seasoning found in Asian markets – look for one without MSG)*
4 sheets nori seaweed

Preheat oven to 450. Mix mustard and wasabi powder together and spread on nori. Sprinkle the salmon with salt, pepper, and furikake or Osaka sea salt. Place salmon face down in the middle of the nori sheet and wrap like a package so that fish is fully covered. The nori will stick to itself and the fish. Place wrapped fish in a slightly oiled baking dish. The general rule for fish is to cook it 10 minutes for each inch of thickness. The nori will lightly flavor the fish and seal in the juices. 

*Hey, Seattleites! Try Osaka Sea Salt available at World Spice Market near Pike St. Market – It’s excellent!

Dairy Free Chicken with Mushroom Cream Sauce

4 six ounce boneless skinless chicken breast halves
2 -3 tablespoons olive oil – use divided
1 medium onion – chopped
2 cloves garlic – minced
8 ounces mixed wild mushrooms – cleaned and sliced
½ cup plus 2 tablespoons gluten free chicken broth – use divided
1 cup coconut milk
1 tablespoon fresh tarragon – finely chopped
1 tablespoon fresh thyme – finely chopped
Kosher or Sea Salt & pepper
2 tablespoons arrowroot or cornstarch
Additional tarragon or thyme for garnish – optional

Heat two large skillets over medium–high heat. Add enough olive oil to each pan to coat the bottom (between 1 and 1 ½ tablespoons).

Liberally season chicken breast with salt and pepper. Add to one skillet and cook for about 5 minutes on one side. Turn the heat down to medium, flip the chicken breasts over and cook the other side until browned on the outside and cooked through about 3-4 minutes. Remove to a plate to rest a few minutes while finishing the sauce.

In the other pan add the chopped onions. Turn heat down to medium low and cook until onions are soft and starting to caramelize, about 5 minutes. Add the chopped garlic and cook for 30 seconds. Add the mushrooms and cook for about 5 minutes until browned. Season with a good pinch of salt and pepper. Turn up the heat to medium high and add the ½ cup chicken broth. Cook for about 1 minute until the chicken broth has reduced by half. Add the coconut milk and heat through about 2 minutes. Add the chopped tarragon and thyme. Taste for seasoning and add more salt and pepper if needed.

Make a slurry by mixing the remaining 2 tablespoons of chicken stock with the arrowroot or cornstarch. Add to the sauce and cook for about 30 seconds until sauce thickens.

Slice the chicken breasts diagonally in about 1 inch slices and put on a platter. Spoon sauce over the chicken breasts. Garnish with fresh herbs if desired.

Serve 4.

By the way, if you don’t have two large skillets or don’t want to dirty two up, cook the chicken then cover with foil on a plate to keep warm and just use the same skillet for the sauce. Just add a little more olive oil to the pan and continue as above.

Holy basil is a variety of basil revered for it’s effect on calming the nerves and reducing irritation and inflammation throughout the body while boosting immunity and facilitating the body’s ability to adapt to stressors.  Scallops and shrimp are high in tryptophan and contain appreciable amounts of omega-3 fatty acids, making this a sure-fire mood lifting meal.

Enjoy!

Thai Sea Goddess Saute’

This recipe is adapted from a recipe I found on CHOW.com

• 1 tbsp.  peanut or coconut oil
• 1 tbsp. minced garlic or 1/4 cup garlic cloves, peeled and thinly sliced
• 1 cup lotus root, sliced thinly and quartered
• 1¼ pounds raw bay scallops
• 1 small zucchini, quartered and chopped
• 2 tablespoons Sriracha chili sauce
• 2 tablespoons cilantro leaves, sliced fine
• 2 tablespoons scallions, tops only, sliced fine
• 1/2 pound frozen cooked shrimp, thawed
• 1 tablespoon Thai fish sauce (nam pla)
• 3 tablespoons  holy basil leaves (you can use Thai basil instead)
• Holy basil florets or stem tips, for garnish

1. All advance preparation may be found in the ingredient list.
2. Add the oil to a very hot wok or skillet and swirl to coat. Add the garlic and lotus root and  sauté until garlic is light golden. Immediately add the scallops, and zucchini and stir-fry 1 minute.
3. Add the chile sauce and sauté quickly until fragrant.
4. Reduce the heat and add the cilantro, scallions, shrimp, and fish sauce. Cook for 1 minute, then remove from the heat. Just before service, add the holy basil leaves and stir to incorporate.
5. Serve over brown rice or quinoa. Even better — rice or quinoa that has been cooked in coconut milk.  Incredible!

This recipe was adapted from Tosca Reno’s Eat Clean Diet.
The kalamata and balsamic offer depth and richness to a very light and satisfying dish. This can be served in either summer or winter, paired with a rosemary quinoa pilaf or roasted potatoes.

Serves 4

• 1 pound boneless, skinless chicken breasts or thighs
• salt, pepper, and olive oil to taste
• 2 cups arugula leaves, torn
• 2 tsp fresh sage leaves
• 1 tbsp. dried Italian seasoning
• 4plum tomatoes, chopped (about 2 cups)
• 1/4 cup kalamata olives, diced
• Balsamic vinegar
• 4 stalks asparagus, chopped (optional)

Preheat oven to 450 degrees

Lightly rub olive oil on the bottom of a small baking dish.  Gently massage a touch of olive oil onto the chicken pieces, then sprinkle with salt and pepper. Line the baking dish with arugula leaves and top with chicken. Sprinkle sage leaves, Italian seasoning, tomatoes, olives and asparagus atop chicken and lightly sprinkle with vinegar. Cover with parchment paper and foil and bake for 20 minutes. Let rest 10 minutes before serving.

Yield: 8 Servings

Ingredients

• 3 lb swiss chard
• 2 tbsp. extra-virgin olive oil
• 1 1/2 tbsp minced or pressed garlic
• 6 chopped anchovies (WITH bones for extra calcium)
• 3 tbsp. balsamic vinegar
• 1 tsp. salt & pepper

Instructions

Trim stem ends of chard. Thinly slice stems crosswise up to base of leaves; set slices aside. Reserve a few whole leaves to line serving dish; coarsely chop remaining leaves. In a 6 to 8 quart pan over medium-high heat, stir oil, garlic and anchovies until garlic is slightly softened, about 2 minutes. Add chard stems; stir until softened, about 2 minutes. Stir in chopped leaves (a little at a time if pan if full), cover, and cook until wilted, about 4 minutes. Mix in vinegar; season to taste with salt & pepper.
Garnish a serving dish with reserved chard leaves; spoon greens atop these leaves and serve.

Fettuccine with Swiss Chard, Walnuts and Lemon

Makes 2 servings

Ingredients:

• 8 ounces rice fettuccine
• 2 tbsp. extra virgin olive oil
• 1 garlic clove, sliced
• kosher salt, pepper, and crushed red pepper to taste
• pinch of fresh chopped rosemary
• 3 cups Swiss chard, washed
• 4 ounces clear vegetable or chicken stock
• 4 tablespoons halved walnuts
• 1 tablespoon white wine
• juice of half a lemon
• OPTIONAL: 1/2 cup grated parmesan cheese

Preparation:

Bring a large pot of lightly salted water to a boil.
Over high heat, place the oil and garlic in a large sauté pan and gently cook until the garlic turns golden brown. Add  roughly 3 pinches of salt, 2 pinches of black pepper, and 2 pinches of crushed red pepper to the oil, or flavor to your liking. Add the rosemary and Swiss chard. Sauté for 1 to 2 minutes.

Drop the pasta into the boiling water and cook until it is tender but still has a bit of bite to it (al dente).
While the pasta is cooking, add the stock to the Swiss chard and steam-fry for 1 to 2 minutes until reduced in size. Add the walnuts and cook for 30 seconds. Add the lemon juice and olive oil. Taste for seasoning.
Strain the pasta from the water and add it to the Swiss chard. Toss it all together until most of the liquid is absorbed by the pasta. Add the cheese (if using).
The pasta should be slightly creamy, and no extra sauce should be apparent. Divide into two bowls and serve.

Swiss Chard Dahl

Ingredients

• 2 lbs Swiss chard
• 1/2 teaspoon cumin
• 1/4 teaspoon turmeric
• 1 teaspoon coriander
• 1 large Onion, chopped
• 3 cloves Garlic, minced
• 1 fresh red chili
• 1 teaspoon ground black pepper
• 1 cup red lentils
• 1/2 cup stock
• 1 can peeled tomatoes
• salt to taste
• 1 small can tomato puree (to thicken)

Instructions

Chop the old stems tips off the swiss chard and compost. Slice the stems into 1/4 inch pieces.  Steam them in a large frying pan with a little water with add the chopped chili, garlic and the onion. When the onion is tender add the black pepper, cumin, turmeric, and coriander.  Cover and simmer for ten minutes. Meanwhile, coarsely chop the remaining chard leaves and add to the pot with the stock. Add the red lentils and simmer for a couple of minutes more, then add the canned tomatoes; continue to simmer for about 10 minutes. The lentils should be soft but still intact. Add about half a can tomato puree and salt to taste. Simmer for another couple of minutes till the dahl has thickened.
Serve with brown rice.

BISCUIT CRUST
2 cups whole wheat pastry flour
1 cup unbleached white flour
3 tsp. baking powder
1 tsp. baking soda
3 tsp. sweetener of choice
3/4 tsp. salt
1 cup non-dairy cream soup base or hemp milk
3 tsp. vinegar
2 tbsp. Earth Balance, palm oil or coconut oil

Preheat oven to 300 degrees. Sauté onion in water until clear. Add potatoes and carrots and cook until they begin to soften. Add all remaining veggies and cook for 3-5 minutes. Reduce heat, and add nutritional yeast, tamari, and seasonings. Dissolve broth powder and arrowroot/cornstarch in soup base and pour mixture into steaming veggies. Stir and continue cooking until mixture thickens slightly.
Spoon mixture into a 9×13 baking dish. Cover with crust and bake until crust is browned, about 30 minutes.
For Crust:
Sift flour(s), soda and powder, salt and sweetener. Cut the margarine into the mixture until it becomes coarse. Mix the vinegar with the soup base and let sit for approximately 3 min. Pour soured milk into flour mixture and mix with a fork until moist. Knead dough in bowl and turn out onto floured cutting board. Roll dough to fit the top of the casserole and lay it over the veggies.

2 tsp. olive oil
1 medium red onion, chopped
2 tsp. chipotle powder (or 3 dried chipotle chilies ground in a spice mill)
1 tsp. cumin
2 cups vegetable broth (or water)
1 large garnet yam, peeled and diced
2 large zucchini, chopped
1 cup corn kernels, fresh or frozen
1 14oz. can crushed tomatoes, preferably fire roasted
1 15oz. can No Salt Added pinto beans, drained
1 tsp. orange zest
1 tsp. lime juice
4 tbsp. cilantro, chopped, and more to garnish, if desired.

Heat olive oil on med-high. Add onion and sauté until golden brown, about 5 minutes. Add chili powder and cumin and cook, stirring for one minute. Add vegetable broth and yams. Cover and simmer for 10 minutes, until yam is softened. Add corn, zucchini, tomatoes with their juices, and beans. Cook, uncovered, for 10 more minutes, until chili thickens and yam is very tender. Stir in orange zest, lime juice and cilantro. Spoon into bowls and garnish with additional cilantro, if desired.

Serves 4.

Recipe taken from Pioneer Organics Healthy Home Delivery Newsletter, week of 11/08/04

250 calories, 6.6 grams of protein, 47 grams carbs, 4 grams of fat per serving (a recipe makes 4 servings)

Two readers requested a gluten-free, dairy-free lasagna recipe. Surprising as it may seem, not all tomato, marinara or pasta sauces are gluten-free and some even contain dairy, so be sure to read the label carefully before making your selection. For those who cannot tolerate soy, this recipe can be made soy free by eliminating the tofu. Simply increase the number of eggs to four. Distribute the egg mixture in equal parts over each layer of noodle and top with sauce as per recipe instructions.

Serves 6 to 8

• 1 (14-ounce) package soft tofu (not silken), drained (omit for soy-free)
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 pound ground turkey or chicken (I used grass-fed ground beef)
• 3/4 pound button mushrooms, thinly sliced
• 3 cloves garlic, finely chopped
• 1 teaspoon chopped fresh oregano leaves or 1/2 teaspoon dried
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 1 bunch spinach, stemmed, cleaned and coarsely chopped
• 1 bunch fresh basil, stemmed and coarsely chopped
• 4 cups gluten-free tomato or marinara sauce
• 2 large eggs, beaten
• 2 tablespoons garbanzo or fava bean flour (any gluten-free flour will be fine)
• 1 (16-ounce) package gluten-free lasagna noodles
• (always an improviser, I added carrots, broccoli, zucchini, and red peppers to my lasagna mix in place of the tofu.)

To prepare the filling, coarsely crumble tofu onto two layers of a lint-free dish towel. Wrap tofu in the towel and lightly press out excess moisture; set aside.

Heat olive oil in a large skillet over medium-high heat and sauté onion until tender, about 4 minutes. Add turkey and cook, stirring frequently, until just brown, about 8 minutes. Add mushrooms, garlic, oregano, 1/4 teaspoon salt and pepper. Cook, stirring occasionally, until the liquid has evaporated, about 10 minutes. In two batches, add the spinach and cook until just wilted, about 2 minutes each. Stir in basil and tomato sauce. Decrease the heat to low, cover, and simmer for about 15 minutes. Taste and adjust seasoning.

Whisk eggs and remaining 1/4 teaspoon salt together in a medium bowl. Add flour and whisk until well blended and slightly thickened, about 1 minute. Unwrap tofu, crumble it into small pieces and add it to egg mixture. Stir to fully coat. Set aside.

Meanwhile, cook lasagna noodles according to package directions in salted boiling water, but reduce the cooking time by 5 minutes. The noodles should be slightly firm, as they will continue cooking in the oven. Drain, rinse with cold water, and drain again.

To assemble the lasagna, preheat oven to 350° F. Ladle 1/4 cup of the sauce into the bottom of a 13x9x2-inch baking dish and spread it out evenly. Place 3 lasagna sheets on top of the sauce. Place 1/3 of the tofu mixture on the lasagna sheets along with about a 1/4 of the sauce, distributing it evenly. Repeat layering two more times with 3 lasagna sheets, 1/3 of the tofu mixture and 1/4 of the sauce. (If going soy-free, pour a little of the beaten eggs over each layer as well) Finish with a final layer of noodles and remaining sauce, taking care to spread the sauce evenly all the way to the corners. Cover the dish tightly with aluminum foil and bake for 45 minutes. Remove the lasagna from the oven and let stand 15 minutes before slicing.

Nutrition Info

Per serving (About 16.5oz/472g-wt.): 570 calories (170 from fat), 18g total fat, 3.5g saturated fat, 30g protein, 69g total carbohydrate (6g dietary fiber, 2g sugar), 115mg cholesterol, 880mg sodium

• 12 oz. fresh halibut*
• 1/3 cup forbidden black rice, ground into flour with a Vitamix or coffee grinder
• 1 tsp. each kosher salt and black pepper
• 1 tbsp. high quality olive oil
• 1 tbsp. unsalted butter** (or coconut oil)

Preheat the oven to 450 degrees.

Comine black rice flour, salt and pepper. Place it upon a saucer and plunk the fish down into the flour mixture. Turn fish over, and coat all sides in flour. Shake off excess.

Heat an oven-proof skillet (like a cast iron skillet) until a drop of water sizzles upon the surface. Add the oil and butter to the pan. When the butter begins to foam, but hasyet to brown, add the fish. Cook for 2-3 minutes or until the rice flour begins to form a crust on the fish. Flip the fish over and slip the skillet into the oven. Cook for5 minutes or until the internal temperature reads 120 degrees on a meat thermometer.

* You may substitute black cod or true cod for the halibut if you wish. Purchase thick cuts of fish for this recipe. If the fish is cut near the tail (and therefore thinner) saute’ the fish in the pan rather than searing it in the oven.

**Butter is used to make the coating crispier.