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Healthy Recipes

The following healthy recipes and eating alternatives are designed to help patients improve their health and wellness. The recipes incorporate alternative ingredients, such as non-hydrogenated oils, natural salts, sweeteners and herbs, enabling patients to meet their current dietary and food allergy requirements.

Balanced Meal 1

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  • Baked Cod fish with Sesame seeds and Lemon:
    • 2 cloves garlic (crushed)
    • 1 medium red onion (diced)
    • 1 green pepper (diced)
    • 1 tomato (diced)
    • 1 small cayenne pepper (optional depending on allergies and preferences)

    Preheat the oven to 350 degrees. Pour olive oil over 2 pieces of cod fish in a Pyrex baking dish. Sprinkle the fish with sesame seeds. Bake fish for 20 minutes.

  • Health Benefits:
    • cayenne pepper increases the circulation of the blood
    • garlic is antibacterial, antifungal and ant parasitic
    • fish: Omega 3 fatty acids (essential fats)
    • sesame seeds prevent the inflammatory cascade reaction

     

  • Baked Zucchini:
    • slice the zucchini in half
    • score the zucchini crosswise with knife
    • 1 Tablespoon of organic olive oil on each slice
    • crush garlic clove over each slice
    • sprinkle sesame seeds on top
    • garnish with parmesan cheese (optional depending on allergies)
    • Slice fresh cut tomatoes on top

    Preheat the oven to 350 degree. Cover and bake for 30 minutes. Remove cover and bake for an additional 15 minutes (the time is dependant on the size and thickness of the zucchini halves).

  • Colorful Coleslaw (two tablespoons):
    • Handful of kale
    • Handful of parsley
    • 6 raw organic carrots
    • 1 large head of orgabic cabbage
    • 3-4 teaspoons Veginase(grape seed extract mayonnaise alternative)
    • Celtic sea salt, to taste

    Shred first four ingredients in food processor. Mix in Veginase and salt.

  • Health Benefits:
    • lots of fiber to clean the colon
    • good Omega fatty acids found in the grape seed oil Veginase
    • minerals in the Celtic sea salt which is unbleached and not ionized
    • good way to cleanse phase II of the liver with the cabbage, kale and parsley
    • B-vitamins in kale and parsley
    • Vitamin A in carrots and cabbage
  • Potato Salad (2 tablespoons):
    • 1 Large Vidalia onion
    • 4 stalks of celery
    • 12 hard boiled eggs (shelled and finely chopped)
    • 3 lbs organic baby red potatoes (sliced)
    • 4-5 Tablespoons Veginase (or desired texture)
    • Celtic sea salt

    Chop first two ingredients in food processor. Mix with rest of ingredients in large mixing bowl and chill in refrigerator before serving.

    Health Benefits:

    • lots of fiber to cleanse colon (the average person needs 35 grams of fiber daily)
    • the eggs add a complete protein which slows down the spike in insulin that would ordinarily occur with carbohydrates
    • Veginase has a healthy balance of Omega 6 and Omega 9 fatty acids which are essential fats.
  • Broccoli
  • Peas

This meal has the proper ratio and balance of protein, fatty acids, and carbohydrates. The vegetables are also properly proportioned according to low glycemic and high glycemic index carbohydrates. The high amounts of fiber that are contained in the coleslaw and potato salad as well as the balance of the fatty acids and the protein will prevent any spike in insulin as a result of consuming the higher glycemic index foods. The olive oil is an Omega 9 fatty acid. The fish oil is an Omega 3 fatty acid. The Veginase is an Omega 6 fatty acid.
These are essential fats which mean they must be consumed in the diet in order to maintain a healthy balance of fatty acids in the body.

The vegetables are high in fiber and keep the body alkyne, which assists in keeping candida and other degenerative disease states from destroying the body’s natural eco-system.

 

Balanced Meal 2

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  • Cornish Game Hen:In a pyrex dish place:
    • Cornish game hen (organic – Bell & Evans from Whole Foods)
    • 3 small red potatoes (cut in quarters)
    • 2 stalks celery
    • 1 large vadilia onion
    • 1 cup baby carrots
    • 2 tablespoons olive oil and ½ cup water at the bottom of the dish

    Heat oven to 350 degrees and bake until hen is cooked completely.

  • Sauteed Vegetables:In a wok or non-stick pan
    • 1 tablespoon Coconut or Olive Oil (both organic from omega nutrition)
    • sliced zucchini
    • snow peas
    • Pinch of celtic sea salt

    Sautee and toss until slightly brown yet crisp

  • Side Salad:
    • mixed greens
    • shredded cabbage
    • avocado
    • cucumber
    • tomatoes
    • sesame seeds and celtic sea salt sprinkled
    • lemon and 1 tablespoon essential balance oil

    This meal has the proper ratio and balance of protein, fatty acids, and carbohydrates. The vegetables are also properly proportioned according to low glycemic and high glycemic index carbohydrates. The high amounts of fiber that are contained in the coleslaw and potato salad as well as the balance of the fatty acids and the protein will prevent any spike in insulin as a result of consuming the higher glycemic index foods. The olive oil is an Omega 9 fatty acid. The fish oil is an Omega 3 fatty acid. The Veginase is an Omega 6 fatty acid.
    These are essential fats which mean they must be consumed in the diet in order to maintain a healthy balance of fatty acids in the body.

    The vegetables are high in fiber and keep the body alkyne, which assists in keeping candida and other degenerative disease states from destroying the body’s natural eco-system.

Balanced Lunch

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Salad

  • Shredded cabbage
  • Mixed greens
  • Cucumbers
  • Tomatoes
  • Avocado
  • Chicken (previously baked and finely chopped in the food processor with it’s own juice for moisture)
  • 1-2 tablespoons of Essential Balance Oil
  • 1 squeezed lemon
  • Sesame seeds
  • Sprinkle celtic sea salt to taste.

Health Benefits:

  • avocado is healthy fat, it keeps the body from becoming hungry too quickly as it does with plain salads
  • The Essential Balance Oil is a perfect ratio and blend of Omega 3, 6 and 9 fatty acids
  • Dark leafy greens and cabbage are not only excellent fiber that are loaded with B-vitamins but they also assist in cleaning out the liver from any residual build-up of toxins.
  • The protein on the salad as well as the fiber and the Essential oils slow down any insulin spike reaction the body would have if carbohydrates were eaten alone.
  • The fiber helps clean out the colon and move the bowels regularly, preventing weight gain.
  • The sesame seeds contain sesamin which blocks the pathway to inflammation in the body
  • Celtic sea salt is loaded with essential minerals, it is not iodized nor is it bleached like other salts
  • Lemon keeps the body alkyane and healthy. It’s also loaded with Vitamin C

 

 

Balanced Breakfast Pleaser

  • ½ pint blueberries
  • Mixed organic sunflower seeds, almonds, walnuts pecans
  • ¼ cup organic coconut milk

Health Benefits:

  • Balanced amounts of carbohydrates, protein and fat
  • Organic nuts contain carbohydrates, protein and lots of omega 6 fatty acids
  • Coconut milk is a healthy stabilized fat that has omega 3, 6 and 9 fatty acids
  • Blueberries contain phyto nutrients and vitamin

 

 

Chicken Salad

Prebake : 4 breasts of chicken in a pyrex dish with a little olive oil, water and crushed garlic on top.

Chop chicken breasts in the food processor and add the juice from the baked chicken for moisture and flavor.

Separately chop in food processor:

  • 4 stalks celery
  • ½ vadilia onion
  • 1 organic carrot

Mix chicken and vegetables together and add

  • Juice of one lemon
  • 1 tablespoon of oral electrolytes (e-lyte)
  • ½ cup of Vegenaise “follow your heart” (grape seed oil)

 

 

Beef and Vegetable Meatloaf

meatloaf

  • 2 lbs. Ground Beef (coleman or organic chopmeat)
  • 1/2 teaspoon celtic sea salt to taste
  • 2 medium sized tomatoes
  • 1 large vadilia onion
  • 3 stalks organic celery
  • 1/2 cup italian parsley leaves
  • 2 organic carrots
  • 1 jumbo organic egg

Chop vegetables in food processor and add to meat with the egg. Pack mixture in a glass pyrex baking dish making a mound in the middle.

Put a little water and a couple of tablespoons organic olive oil at the bottom of the pan to prevent it from sticking. Heat oven to 350 degrees. Bake uncovered until richly browned and no longer soft. About 1 hour and 20 minutes.

 

Ultimate Detox Recipe

Easy Wilted Garlic-Sesame Salad
Toss dark, leafy greens in hot, garlicky oil for a cleansing and delicious dish

  • 4 servings, about 65 calories each
  • 1 Tsp. olive oil
  • 1 clove garlic, minced
  • 1 lb. spinach, stemmed,
  • or 1 lb. Swiss chard, stems sliced, leaves torn
  • or 1 lb. mixture of spinach and watercress
  • Celtic Sea Salt and freshly ground pepper to taste
  • 1 Tsp. sesame seeds for garnish

Warm oil in large skillet over medium-high heat. Add garlic and stir until lightly browned, about 45 seconds. Add greens (do in two batches, if necessary) and toss until just wilted, 2 to 4 minutes. Season to taste with salt and pepper. Sprinkle with sesame seeds.