Recipes for a Whole-foods Diet

Steel Cut Oats Porridge
1 cup steel cut oats
3 ½ cups water
Optional: cinnamon, fresh fruit, nuts, or honey; soy milk

In a large saucepan, bring water to a boil; stir in oats. Cook 20 to 25 minutes, stirring often, until tender. When done, sprinkle with cinnamon, top with sliced fruit or nuts, or drizzle with honey. You can also top with soymilk. Dried fruit can be added prior to cooking.

The following whole-foods recipes are adapted from The New Detox Diet by Daniella Chace and Elson Hass, MD (Celestial Arts, 2005).

Stuffed Bell Peppers
4 bell peppers, rinsed and drained
2 teaspoons sesame oil
1 to 2 cloves garlic, minced or pressed
1 cup albacore tuna or 1 cup cooked beans
2 cups cooked brown rice
2 green onions, chopped finely, including greens
2 tablespoons chopped fresh cilantro or 1 teaspoon coriander
1 to 2 tablespoons salsa
sea salt to taste
fresh ground black pepper

Preheat oven to 400º. Cut tops from peppers and set the tops aside. Scoop out seeds and ribs and discard. Combine remaining ingredients and fill the peppers with the mixture. Place the peppers on a baking sheet, replace their tops, and bake 30 minutes.

Optional: About 5 minutes before they have finished baking, top each pepper with 1 tablespoon grated cheese.

Oriental Cucumber Salad
Recipe developed by Tobin Jutte

1 cucumber, peeled and sliced
1 tablespoon diced red bell pepper
1/4 cup rice wine vinegar
1/4 cup water
1 tablespoon pure maple syrup
Optional: Pinch of five-spice powder and cayenne pepper

Combine all ingredients in a bowl, let sit for 15 minutes, then serve.

Herbed Soup
10 cloves of garlic, peeled and minced
½ cup chopped Italian parsley or cilantro
2 bay leaves
1 teaspoon powdered dried sage
5 whole cloves
pinch of crushed dried thyme
1/4 teaspoon freshly ground pepper
2 quarts vegetable broth
14-ounce can stewed tomatoes
1-pound can cooked white beans
pinch of saffron threads
sea salt to taste
Optional: Lime or lemon

Place all ingredients except the saffron in a large stockpot and bring to a boil. Stir well, cover, reduce heat, and simmer for 30 minutes.

While the soup is cooking, warm a skillet over low heat. Add the saffron, gently stirring constantly for 3 minutes to release the oils. Add to the soup. Add salt to taste. Remove soup from heat and let sit for 5 minutes. Optional: garnish with lime or lemon wedge. Serve warm. Serves 8.

Avocado Dressing
2 medium avocados, pits and skins removed
juice of 1 lemon
1 teaspoon salt or tamari
½ cup water
1/8 teaspoon cayenne pepper
1 clove garlic

Purée ingredients in a blender and toss with green salad. Serve immediately.

Creamy Garlic Sauce
15 cloves garlic, peeled and left whole
1/8 teaspoon dried sage
1/8 teaspoon dried thym
1 ½ cups water
2 tablespoons dry white wine
juice of half lemon
sea salt to taste
2 tablespoons minced parsley
cayenne to taste

Simmer garlic, sage, and thyme in water and wine for 30 to 40 minutes. Purée in blender until soft. Add lemon juice and salt. Stir in parley and cayenne and heat before serving. This sauce is excellent over steamed vegetables, baked potatoes, or grains.