Sample menu: breakfast
Monday
A 2 egg and vegetable omelet with bell peppers, and spinach, cooked in olive oil or grapeseed oil.
Tuesday
1 turkey burger on a bed of lettuce, with avocado and sliced cucumber
Wednesday
Egg vegetable omelet
Thursday
Scrambled eggs with 1 rice cake
Friday
Feta cheese and salad with sliced avocado and olive oil
Saturday
Cottage cheese and blueberries Or yogurt (plain cow's or goat milk yogurt), with 1/2 an apple.
Sunday
Chicken or turkey breast, with mixed vegetables, and herb tea
Sample menu: lunch
Monday
turkey white meat, 2Tbsp. Dijon mustard, 1 cup spinach salad, 2 tsp. olive and flax oil each.
Tuesday
lean ground turkey meat, saut'ed with onion, garlic, basil, in olive oil, with 3 slices avocado, and a salad.
Wednesday
Salmon and a mixed salad, 3 slices avocado, 2 Tbsp. Olive oil and vinegar dressing.
Thursday
chicken salad with 2 Tbsp. Olive oil and lemon, tossed salad
Friday
grilled chicken breast with 1 Tbsp. pesto sauce, steamed spinach with rosemary, green salad with olive oil, flax oil dressing
Saturday
chicken breast, asparagus or broccoli and 1/2 cup of brown rice.
Sunday
Salmon, and a spinach salad, olive oil and lemon dressing.
Sample menu: dinner
Monday
Chicken breast sauteed in canola oil, with vegetables such as broccoli, cauliflower and garlic and onion.
Tuesday
Shrimp, broccoli, with romaine salad, with oil and vinegar dressing.
Wednesday
Turkey breast, 1 cup cooked asparagus, spinach salad, 2 Tbsp. Olive oil
Thursday
Turkey chili with mixed beans (such as pinto, kidney and black beans), celery, spices and cayenne pepper. Or Baked salmon or any other fish, 1 cup of cooked spinach, grilled onions with 2 tsp. olive oil
Friday
Turkey breast, with broccoli, and a mixed green salad, with two tablespoons of olive oil, and your favorite spices (try basil and oregano).
Saturday
2 cups of salad (romaine, spinach, or any of your favorite greens) with 6 oz. turkey, and olive oil dressing.
Sunday
Salmon, 1/2 cup of green string beans, mixed greens, 3 tsp. olive oil dressing
Sample: snacks
Plain Stoney Field yogurt, trail mix of nuts and seeds (dry roasted, low sodium, any type), yogurt, a granny smith apple with cashew or almond butter.
Recipe suggestions from Stefanie Sacks, M.S.
Baked wild salmon
1 1/2 pounds wild salmon
1 lemon,juiced
1 teaspoon salt
3 tablespoons extra virgin olive oil
1 teaspoon salt
Preheat oven to 375˚. Rub fish with lemon juice and salt. Rinse under cold water, pat dry and place in baking dish. With fingers, poke holes in salmon (on top surface) and pour olive oil over fish. Rub top of fish with hands and sprinkle salt on surface. Bake for 15 minutes (or more depending on how you like it).
Serving size: 4
Preparation time: 0:25
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Baked sole with pesto
1 1/2 pounds fillet of sole
1 lemon juiced
3 tablespoons salt
PESTO
3 bunches basil, cleaned and picked
1/4 cup mellow white miso
1/2 cup pine nuts
2 cloves garlic
1/4 cup olive oil
Preheat oven to 350˚.
Combine all pesto ingredients in food processor and pur'e; set aside.
Coat fish with juice of one lemon and salt; rinse with cold water and pat dry. Place in baking dish. Generously coat each fillet with pesto (on the top only). Cover baking dish with tin foil and bake for 15 minutes (or until sole is cooked through).
Serving size: 4
Preparation time: 0:25
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Balsamic chicken salad
4 boneless chicken breasts, cubed
2 tablespoons olive oil
1/4 cup balsamic vinegar
3 teaspoons garlic, minced
1/2 teaspoon salt
1 leek, sliced thin
3/4 cup raw almonds, crushed
1/4 cup capers
1/4 cup chives, sliced thin
1/4 cup parsley, rough chopped
to taste salt
to taste pepper
Cube raw chicken and marinate in olive, balsamic vinegar, garlic and salt for 1 hour. When done, saute leeks in olive oil until translucent (about 3-5 minutes). Add marinated chicken and saute on medium to high flame for 20 minutes; add crushed almonds and let cook with chicken for 5 more minutes; when done place in large bowl and set aside to cool. Shred chicken with hands, add capers chives and parsley and mix well. You may need to add a bit more olive oil and balsamic to moisten and improve flavor. Add salt and pepper to taste.
Serving size: 4
Preparation time: 1:30
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Grains, general
Barley: 1 cup of grain to 2 cups of water. Add both to pot, cover and bring to boil; turn to simmer and let cook (covered) for 45-50 minutes. Turn off flame and let sit for 5-10 minutes.
Buckwheat groats/kasha: 1 cup of grain to 11/2 cups of water. Bring water to boil; add groats/kasha and bring back to boil. Lower flame and cover; cook for about 10 minutes or until water is absorbed and grains burst open.
Bulghur wheat: 1 cup of grain to 1 1/2 cups water. Bring water to boil; add bulghur, cover pot and turn off heat. Set aside until all water is absorbed (20-30 minutes).
Dried corn/hominy: 1 cup of grain to 3 cups water. Bring water to boil, add grain and let simmer in covered pot for up to 3 hours (or until grain is soft).
Cous cous: 1 cup of grain to 2 cups of water. Bring water to boil; add cous cous, cover pot and turn off heat. Set aside until all water is absorbed (20 minutes).
Kamut: 1 cup of grain to 4 cups of water. Bring water to a boil; add grain and simmer in covered pot for about 2 hours or until grains burst open.
Millet: 1 cup of grain to 2 cups of water. Add both to pot, cover and bring to boil; turn to simmer and let cook (covered) for 15-20 minutes. Turn off flame and let sit for 5-10 minutes.
Oats (whole): 1 cup of grain to 1 cup of Vitasoy vanilla soy milk and 1 cup of water. Add both to pot and simmer until all liquid is absorbed.
Polenta: 1 1/2 cups of medium-grind cornmeal to 4 cups water. In a heavy bottomed pot, boil water. Add cornmeal and initially stir with a whisk then a wooden spoon constantly.
Quinoa: 1 cup of grain to 2 cups of water. Add both to pot, cover and bring to boil; turn to simmer and let cook (covered) for 15-20 minutes. Turn off flame and let sit for 5-10 minutes.
Spelt: 1 cup of grain to 4 cups of water. Bring water to a boil; add grain and simmer in covered pot for about 2 hours or until grains burst open.
Rice (brown): 1 cup of grain to 1 3/4 cups of water. Add both to pot, cover and bring to boil; turn to simmer and let cook (covered) for 45 minutes. Turn off flame and let sit for 5-10 minutes.
Rice (white): 1 cup of grain to 1 1/2 cups of water. Add both to pot, cover and bring to boil; turn to simmer and let cook (covered) for 20 minutes. Turn off flame and let sit for 5-10 minutes.
Wheat berries: 1 cup of grain to 4 cups of water. Bring water to a boil; add grain and simmer in covered pot for about 2 hours or until grains burst open.
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Guacamole
4 avocado, mashed
1 red onion, chopped fine
1 handful mint, minced
3 lemons, juiced
to taste salt
Place all ingredients in bowl and mix well. Salt to taste.
Serving size: 8
Preparation time: 0:10
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Hummus
2 14-oz cans chick peas, drained-keep liquid
4 lemons, juiced
3 tablespoons Extra virgin olive oil
1 small clove garlic, kept whole
salt to taste
Put all ingredients in food processor and pur'e. If consistency is too thick, slowly add chick pea liquid. Add salt to taste.
Serving size: 8
Preparation time: 0:10
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Lemon asparagus
1 bunch asparagus, cut bottom ends off
1 lemon, juiced
3 tablespoons olive oil
dash salt
Preheat oven to 350˚. Cut bottom ends off asparagus and place in a baking dish. Squeeze lemon over asparagus add olive oil and a dash of salt. Bake in oven for 20 minutes or until soft and browned.
Serving size: 4
Preparation time: 0:30
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Lemon cilantro roasted chicken
1 small whole roasted chicken
1 lemon, juiced
2 tablespoons salt
2 yellow onions, peeled
1 bunch cilantro, washed/ends trimmed
4 cloves garlic, peeled
3 lemons, juiced
1/4 cup extra virgin olive oil
1 teaspoon salt
Preheat oven to 375˚.
Remove neck from inside cavity of chicken and discard. Squeeze lemon juice and rub salt on chicken; rinse with water and pat dry. Place chicken in large baking dish. Peel and cut one onion in half and place inside cavity of chicken. Set aside.
In food processor, combine remaining onion, cilantro, garlic, lemon juice, olive oil and salt. Process until liquid; set aside. Place hands between the breast and the skin and carefully free the skin from the breast (and the rest of the chicken). Pour liquid into the pockets created between breast and skin; also pour liquid over chicken.
Roast for 90 minutes or until golden brown. Make sure to spoon the liquid over the chicken as it cooks to prevent it from drying out.
Serving size: 4
Preparation time: 1:45
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Lentil walnut pate
2 cups green lentils
1 piece kombu
4 cups water
1 cup walnuts, toasted (optional)
1/4 cup olive oil
1 tablespoon tamari soy sauce
1 tablespoon mellow white miso paste
2 tablespoons dulse flakes
Wash the lentils in a strainer. In pot, combine washed lentils, kombu and water. Cook uncovered on medium flame until soft; strain off excess water, if necessary. Meanwhile, spread walnuts on baking sheet; bake at 350˚ until toasted (about 15 minutes). Combine cooked lentils, walnuts and remaining ingredients in food processor and pur'e until creamy.
Serving Size: 12
Preparation time: 0:30
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Mediterranean chopped salad
1 head romaine lettuce, finely chopped
2 cucumber, peeled and chopped
4 vine ripe tomatoes, small dice
1 red onion, small dice
1 bunch scallions, sliced thin
3 tablespoons fresh mint, rough chopped
DRESSING
4 tablespoons olive oil
2 lemons, juiced
1/2 teaspoon salt
Prep all vegetables and mint and combine in bowl. In a small bowl combine dressing ingredients and mix well; add to bowl with vegetables and toss.
Serving size: 4
Preparation time: 0:15
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Pan fried chicken with balsamic shallots
4 boneless chicken breasts, washed and trimmed
1 lemon, juiced
2 tablespoons salt
3 tablespoons extra virgin olive oil
6 shallots, small dice
6 cloves garlic, minced
1/4 cup dulse flakes
1 cup vegetable broth
1/4 cup balsamic vinegar
Squeeze lemon juice and rub salt on chicken; rinse with water and pat dry.
Prep shallots and garlic. Heat 2 tablespoon of oil in large saute pan on medium to high flame. Saute shallots and garlic until soft and golden brown. Add dulse, broth and balsamic vinegar; let simmer for 5 minutes. Remove from pot and set aside in bowl.
Using same pan, heat remaining oil on medium to high flame. Cook chicken until browned on both sides (about 8-10 minutes on each side). Add shallot and garlic mixture and cook for another 15 minutes or until chicken is cooked through.
Serving size: 4
Preparation time: 0:45
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Pan fried tilapia
2 teaspoons salt
2 teaspoons ground black pepper
1 tablespoon olive oil
1 tablespoon extra virgin olive oil or ghee
Rub fish with lemon juice and salt then rinse under cold water. Pat dry with paper towel. Mix salt and pepper in small bowl and rub onto fish. In large pan, heat oil or ghee on medium flame. Pan fry fish until golden brown on both sides.
Serving Size: 4
Preparation Time: 0:25
Recipe by Culinary Nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Red lentil soup
1 cup red lentils
6 cups water
1 tablespoon extra virgin olive oil
1 yellow onion, sliced thin
2 stalks celery, sliced thin
1 14-oz can Muir Glen whole peeled tomatos*, mashed in hands
to taste salt
to taste pepper
Prep vegetables. In medium-sized pot, saute vegetables on medium flame until soft. Add lentils and water. Simmer for about 30 minutes. Add salt and pepper to taste.
Serving Size: 4
Preparation time: 0:45
*can use 4 fresh tomatoes instead
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Roasted broccoli
3 heads broccoli
3 tablespoons extra virgin olive oil
3 teaspoons salt
Preheat oven to 375˚. Trim about 1" of stem (from bottom). Cut Broccoli in half then cut stem into 1/2 moons. Tear off broccoli florets into small pieces and place pieces in a colander; rinse with cold water. Place broccoli in large baking dish and drizzle with olive oil; add salt as well. Mix well with hands then spread evenly in pan. Bake in oven for about 20 minutes or until broccoli is browned on top.
Serving size: 8
Preparation time: 0:20
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Roasted rrussel sprouts
2 pounds brussel sprouts
4 tablespoons olive oil
to taste salt
to taste pepper
Preheat oven to 350˚.
Clean brussel sprouts and cut in half; in roasting pan, combine with olive oil, salt and pepper. Bake for 30 minutes, or until soft and crispy. Make sure to turn brussel sprouts while cooking.
Serving Size: 8
Preparation Time: 0:40
Recipe by culinary nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Steamed kale with tahini dressing
1 bunch kale, washed and picked
2 teaspoons salt
DRESSING
1 cup tahini
1 tablespoon tamari soy sauce
1 tablespoon lemon, juiced
water
Wash kale and rip leaves off spine into small pieces. Place in a large pot (filled with about 3 inches of water and salt). Cook covered on low flame until wilted (about 5 minutes). Meanwhile, place all dressing ingredients in a small bowl and whisk until creamy (you may need to add water to desired consistency). Remove kale from pot and place in colander to drain. Pour dressing over kale to desired taste.
Serving size: 4
Preparation time: 0:10
Recipe by Culinary Nutritionist, Stefanie Bryn Sacks, M.S.
www.stefaniesacks.com
Salmon arrosto with rosemary
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
2 large bunches rosemary
1 large red onion
2-pound salmon fillet cut from center of fish skin on
Preheat oven to 500 degreee F.
Wash rosemary and pat dry. Place 1 bunch on shallow baking sheet. Peel onion and thinly slice. Distribute on top of rosemary.
With tweezers, remove any bones from the salmon. Season salmon with kosher salt and freshly ground black pepper. Place on onions, skin side down. Cover fish with remaining bunch of rosemary, saving a few sprigs for garnish.
Roast for 20 minutes. Fish will be moist. Do not overcook.
Remove fish from oven. Transfer to a platter with cooked onions. Serve with sprigs of fresh rosemary.
Serves 4
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Salmon demi-cult, sauce moutarde
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
Four 7-ounce salmon fillets, skin removed
3/4 cup half-and-half
2 Tablespoons plus 2 teaspoons good-quality tarragon mustard
With tweezers, remove any bones from the salmon. Rub a little coarse sea salt onto one side of each fillet. Dust with freshly ground black pepper.
Coat with vegetable spray a 12-inch nonstick skillet with cover. Heat pan until very hot and add fish, salted side up. Cook over medium-high heat for 5 to 6 minutes. The bottom of the fish will get crisp and the fish will cook from the bottom up. The top quarter of the fish will still be uncooked. Cover pan and cook for 2 to 3 minutes, until top just begins to turn opaque. Do not overcook.
Meanwhile, put half-and-half and mustard in a small skillet. Add a pinch of salt and pepper. Cook over medium heat, whisking constantly with a wire whisk about 1 minute, until sauce is just warm and has thickened.
Remove fish from pan. Spoon sauce around fish. Serve immediately.
Serves 4
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Lemon-thyme roast chicken with pan juices
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
4 1/2 pound chicken, kosher, organic, or free-range if possible
3 medium thin-skinned lemons
3 large bunches fresh thyme
Preheat oven to 375 degrees F.
Remove giblets from chicken. Discard liver, and place giblets in a small saucepan with 2 cups water. Bring to a boil. Lower heat and simmer for 25 minutes. Remove from heat and strain broth through a fine-mesh sieve. Set aside.
Wash chicken and dry well. Using a small sharp knife, make a dozen deep slits in each of two lemons and place in cavity of chicken along with half the fresh thyme. Truss chicken with kitchen string and place in a shallow roasting pan.
Mix 1 teaspoon kosher salt and 2 Tablespoons thyme leaves together. Rub mixture all over chicken. Roast for 1 hours and 20 minutes, basting frequently with pan drippings.
Transfer chicken to a cutting board. Pour off most of the fat from the pan. Add 1 cup broth to the pan and, using a spatula, scrape up browned bits from the pan. Return broth to the saucepan with remaining broth. Add juice of remaining lemon, salt, and freshly ground pepper to taste and bring to a boil. Strain sauce and serve with chicken, carved as desired. Garnish with lemons from cavity, cut into wedges, and additional springs of fresh thyme.
Serves 6
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Chicken velvet salad
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
4-pound chicken
2 Tablespoons Japanese soy sauce (shoyu or tamari)
3 1/2 Tablespoons seasoned rice-wine vinegar
Remove giblets from chicken. Discard or save for another use. Pour 2 Tablespoons vinegar in cavity of chicken. Truss chicken with kitchen string.
Place chicken in a covered pot large enough to comfortably accommodate chicken. Cover chicken completely with cold water. Add 3 Tablespoons kosher salt and 1 Tablespoon whole black peppercorns. Cover pot and bring to a boil. This will take 20 to 25 minutes. Do not lift cover: listen for the water to boil. Remove pot from heat. Do not lift cover. Let sit for 3 1/2 hours.
Remove chicken and discard skin and all fat. Remove meat from bones, being sure to remove meat from wings as well. Place in a bowl.
Mix shoyu and 1 1/2 Tablespoons vinegar together and pour over chicken. Toss lightly, adding salt and freshly ground black pepper to taste, if needed.
Place smaller pieces of chicken on a plate and cover with some thinly sliced breast meat. Serve at room temperature.
Serves 6
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Julienned snow peas with lemon oil and poppy seeds
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
1 1/4 pounds snow peas
2 Tablespoons plus 1 teaspoon lemon olive oil (see below for details)
1 1/2 teaspoons poppy seeds, plus more for garnish
Wash snow peas. Remove tips, tails, and fibrous strings. Using a sharp knife, cut each snow pea lengthwise into 4 or 5 julienned strips.
Bring a pot of water to a boil. Fit with a steamer basket. Place julienned snow peas in steamer. Cover tightly and steam over boiling water for 7 to 8 minutes until just tender, but still crunchy.
Transfer cooked snow peas to bowl. Add lemon olive oil, poppy seeds, kosher salt to taste, and a generous grinding of black pepper. Toss well. Sprinkle with additional poppy seeds if desired and serve immediately.
Note: Lemon-flavored olive oils from Boyajian or Land of Canaan (Israel) are available in many supermarkets and specialty food stores, and are kosher.
Serves 6
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Summer squash with fresh basil
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
1 3/4 pounds small yellow squash
1 large bunch basil
1 1/2 Tablespoons plus 1 teaspoon unsalted butter
Wash squash and trim ends. Grate on large holes of box grater. Place in bowl.
Was basil and dry thoroughly. Chop enough basil leaves to yield 2/3 cup, reserving remaining leaves for garnish. Add chopped basil to bowl with 1/4 teaspoon sea salt and freshly ground black pepper to taste. Stir.
In a large nonstick skillet, melt butter. Add squash mixture and cook over medium heat for 10 minutes, stirring often. Do not let squash brown. Cook until squash is soft. Add additional salt and pepper if necessary. Serve hot.
Garnish with small basil leaves.
Serves 4
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Lemon Spinach with Toasted Pistachios
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
2 pounds curly spinach
1 ounce shelled pistachio nuts, about 1/4 packed cup
1 Tablespoon plus 1 teaspoon lemon olive oil
Remove stems from spinach and discard. Wash leaves thoroughly and pat dry.
In a small nonstick skillet, toast pistachios over medium heat until they begin to turn brown and their aroma rises. Transfer to a cutting board and chop coarsely. Set aside.
In a large skillet, heat lemon olive oil. When hot, add spinach and cook over high heat until it wilts, stirring constantly. Add fine sea salt and freshly ground black pepper to taste.
Scatter nuts over spinach. Serve immediately.
Serves 4
Note: Lemon-flavored olive oils from Boyajian or Land of Canaan (Israel) are available in many supermarkets and specialty food stores, and are kosher.
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Snow peas in the french style
By Rozanne Gold
From Healthy 1-2-3 Published by Stewart Tabori & Chang
1 pound snow peas
5 large shallots, about 6 ounces
1 Tablespoon plus 2 teaspoons unsalted butter
Wash snow peas and pat dry. Remove tips, tails and fibrous strings.
Place in a steamer basket over boiling water. Cover tightly and steam for 2 minutes. Place in a colander under cold running water. Pat dry.
Peel shallots and chop finely. In a large non-stick skillet, melt butter and add shallots. Cook, stirring over medium heat for several minutes until shallots soften and become translucent. You do not want them to brown. Add snow peas and cook for 3 minutes, until tender and hot. Do not overcook; you want the snow peas to remain bright green. Season with coarse sea salt (sel gris is best) and freshly ground black pepper.
Serves 4
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