Curried Chicken and Vegetables

Makes 6 servings 

• 2 large chicken breasts (or 4 thighs) cut into 1-inch chunks 
• 2 medium-large onions, diced
• 1 tablespoons coconut or olive oil
• 4 medium carrots, scrubbed and sliced
• 2 cups water
• 1 small head cauliflower, broken into bite-sized pieces
• 1 bunch baby bok choy (or other greens), chopped
• 1 cup green beans, cut into 1-inch pieces 
• ½ onion, chopped
• 2–3 teaspoons grated fresh ginger (or ½ tsp dried)
• 1–2 teaspoons curry powder
• 2 teaspoons ground turmeric
• 1 can (15-ounces) coconut milk
• 1–2 tablespoons red curry paste, for those who prefer a zippier taste
• ½  teaspoon sea salt

Directions

1. Saute chicken and onion in oil for 3–4 minutes over medium heat in a large, heavy soup pot.

2. Add garlic and saute another minute.

3. Now add carrots, and 2 cups water. Bring to a simmer and cover. Cook for about 10 minutes.

4. Add the cauliflower, bok choy, green beans, ginger, and spices. Cover and continue simmering gently for about 10–15 minutes, until veggies are tender.

5. Now stir in the coconut milk and the curry paste, if using, being sure that the paste is well mixed in.

6. Allow to simmer (on low heat) for 5–10 minutes and then turn off heat and let sit to blend flavors until ready to serve. Just before serving, stir in defrosted frozen baby peas (at about room temperature), adding some sea salt to taste if needed.

Curry Baked Tilapia

4 servings

• 4 6-8 oz tilapia fillets (or use hake, cod, halibut or other whitefish of choice)
• 2 Tbsp extra virgin coconut oil, melted (or use unsalted butter)
• 2 tsp turmeric
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp ginger
• ½ tsp cardamom
• ¼ tsp cinnamon
• ¼ tsp pepper
• ¼ tsp anise
• ¼ tsp garlic powder
• ¼ tsp caraway seed
• ½ tsp salt, to taste

Directions

1. Preheat oven to 375°F.  Line a baking sheet with parchment paper, tin foil, or a silicone liner.
2. Combine all of the seasoning together.  If using any whole spices (typically anise and caraway), grind in a mini food processor,  a spice grinder, a coffee grinder or use a mortar and pestle.
3. Place seasoning mix into a spice shaker (you can also dust using a sieve if you don’t have a spice shaker).
4. Melt coconut oil and coat fish with either a pastry brush or the back of a wooden spoon (if your fish is still cold, which it probably is, the coconut oil with solidify fairly quickly after you coat the fist and that’s okay).
5. Sprinkle seasoning generously over both sides of your fish (it should stick nicely to the coconut oil).  Place on you prepared baking sheet and bake for 10 minutes (the rule of thumb is 20 minutes per inch thick, so for thicker fillets you’ll need to adjust your baking time).

Lemon Basil Chicken Kabobs

4 servings

• 1/3 cup extra virgin olive oil
• Zest of 1 lemon
• 2 tbsp. minced garlic
• 2 tbsp. minced fresh flat-leaf parsley
• 2 tsp. kosher salt, plus more to taste
• 1 tsp ground pepper, plus more to taste 
• 2 pounds boneless, skinless chicken breasts, cut into ¾ inch pieces
• Optional vegetables
• Juice of one lemon
• ½ cup extra virgin olive oil
• 1 large red onion, cut into 1-inch chunks
• 2 red bell pepper, seeded and cut into 1-inch chunks

Directions

1. To prepare chicken; in a bowl whisk together 1/3 cup olive oil, lemon zest, garlic, parsley, salt and pepper.  Add chicken and stir to combine.
2. Cover bowl and refrigerate for at least 2 hours or up to 8 hours.
3. Preheat grill to medium heat.  If planning to use wooden skewers, soak them in water for 20 minutes.
4. To prepare vegetables whisk together ½ cup olive oil, lemon juice, salt and pepper to taste.  Set aside. Thread onion, pepper and any other vegetable of choice onto skewers.
5. Remove chicken from marinade; discard marinade.  Thread chicken onto separate skewers, making sure not to pack pieces too tightly onto the skewer.
6. Brush vegetables with olive oil/lemon juice mixture.  Place skewers on grill.  
7. Close lid and cook.  Turn skewers every few minutes to even out cooking.  Cook until chicken is no longer pink and vegetables are soft and starting to brown, approximately 8-12 minutes.   Serve immediately.

Mediterranean Tuna

4 servings

• 4 6-ounce Yellowfin tuna steaks (about 3/4 inch thick) 
• 1/2 teaspoon salt, divided 
• 1/2 teaspoon ground coriander 
• 1/8 teaspoon black pepper 
• 1/4 cup chopped green onions 
• 3 tablespoons chopped fresh parsley 
• 1 tablespoon capers, drained 
• 1 tablespoon extra virgin olive oil 
• 1 tablespoon lemon juice 
• 1/2 teaspoon bottled minced garlic 
• 12 chopped pitted kalamata olives 
• Dash Olive Oil

Directions

1. Heat a large skillet over medium-high heat. Coat pan with olive oil. 
2. Sprinkle fish with 1/4 teaspoon salt, coriander, and pepper. 
3. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness.
4. While fish cooks, combine remaining 1/4 teaspoon salt, and remaining ingredients. Serve mixture over fish.

Taco Filling

4 servings

• 1 pound lean ground turkey meat
• 1 tsp chili powder
• 2 tsp cumin
• 1 tsp garlic powder
• 1 tsp salt
• ¼ tsp pepper
• (for spicier taco filling add ¼ tsp ground chipotle pepper powder - not flakes)

Directions

1. Brown turkey meat in a large skillet over medium heat.
2. Combine spices and sprinkle over turkey meat.  Stir well to coat turkey evenly with spice mix.

Mushroom and Pepper Sauté with Arugula

Makes 4 servings

• 3 tablespoons olive oil, divided
• ½  pound crimini mushrooms, cut in half or 2 medium portobellos,thinly sliced
• 1 large or 2 small yellow, red, or orange bell peppers, sliced very thin
• 2 cloves garlic, minced
• 1 tablespoon balsamic vinegar
• 1 tablespoon lemon juice
• ¼ cup fresh basil leaves, chopped (or 1 tablespoon dried)
• 1 pinch sea salt
• 4 cups arugula leaves (or any combination of mixed greens)

Directions

1. Heat 2 tablespoons olive oil over medium heat in a large skillet.

2. Add mushrooms and bell peppers and saute until tender, about

7–10 minutes.

3. Add garlic and saute for 1 more minute.

4. Stir in the fresh or dried basil (if using), along with a pinch of salt if needed.

5. Divide the greens among 4 plates, and drizzle with remaining 1 tablespoon olive oil. Top with warm peppers and mushrooms. Serve immediately.

Nut Crusted Tilapia

4 servings

• 4 tilapia fillets
• 1/3 cup ground pecans (or nut of choice) (not for the first round of “detox”)
• ¼ tsp salt
• ¼ tsp pepper
• 1/8 tsp garlic powder
• 1 tbsp. olive oil
• (For a spicier option consider substituting ½ tsp or to taste of Cajun seasoning for salt, pepper, and garlic powder)

Directions

1. Combine ground pecans, salt, pepper, and garlic powder in a Ziploc bag.
2. Place fish fillets one at a time in the bag, seal, and shake to coat.
3.  Heat olive oil over medium heat in a large pan.  Add tilapia and cook about 4-5 minutes per side, or until light and flakey.

Nut Crusted Chicken Fingers

4 servings

1 ½ pounds chicken tenders

½ cup almonds (or nut of choice) (not for the first round of “detox”)

½ cup pecans (or nut of choice) (not for the first round of “detox”)

1 tsp smoked paprika

¼ tsp garlic powder

¾ tsp salt (or to taste)

1 cup canned coconut milk

Directions

1. Preheat oven to 350°.
2. Combine nuts in a food processor and process until finely ground.  Add in spices and pulse a few times to mix well.
3. Spread nut mixture on a large plate and set aside.
4. Place chicken in a bowl and pour coconut milk over chicken. Let stand for 10 minutes.
5. To assemble chicken, remove from coconut milk; letting excess drip off, then dip in nut mixture to coat.
6. Place chicken on a parchment lined baking sheet and bake at 350 for 20-25 minutes, or until internal temperature reaches 160 degrees.

Turkey Burgers

4 servings

• 1 ¼ pound lean ground turkey
• ½ cup finely chopped shallots
• ¼ cup chopped fresh cilantro
• 4 tbsp. olive oil, divided
• 1 tsp. cayenne powder - not flakes (optional)
• 1 tsp. ground cumin
• 1 tsp. salt
• ½ tsp black pepper
• 4 butter lettuce leaves

Directions

1. Mix ground turkey, shallots, cilantro, 3 tbsp. olive oil, cayenne (optional), cumin, salt and pepper in a large bowl.  Shape turkey mixture into 4, 3 ½-4 inch diameter patties.
2. Heat 1 tbsp. oil in a large non-stick pan over medium high heat.  Add burgers and cook until brown, about 3 minutes per side.
3. Reduce heat to low. Saute burgers until they are cooked through, about 4 minutes, turning occasionally.
4. Use lettuce leaves as a wrap for the burgers.