Whole Food Recipes

Forbidden Black Rice and Sweet Potato

Ingredients

  • 1 cup chinese black rice
  • 2 cups water
  • 3/4 teaspoon salt
  • 3 tablespoons olive oil
  • 8 scallions, whites and greens, chopped
  • 2 tablespoons fresh ginger, minced
  • 1 1/2 large sweet potatoes, peeled and cut into 1/4 inch dice

Instructions

  1. Rinse black rice under cold water.
  2. Place in water with salt and boil for 30 minutes.
  3. Cover and let stand in water for 10 minutes.
  4. In a separate skillet, heat olive oil.
  5. Saute, ginger, scallions and sweet potato.
  6. Drain rice and toss with sweet potato mixture.
  7. Serve warm.
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Wild Rice and Chicken

Ingredients

  • 2 cups wild rice
  • 5 cups water
  • 4 teaspoons Better Than Bouillon
  • 1/2 cup chopped dried apricots
  • 1/2 cup dried cranberries
  • 2 chicken breasts cooked (grilled or baked)
  • Mixed greens

Instructions

  1. Place wild rice in water.
  2. Add Better Than Bouillon paste.
  3. Bring to a boil and simmer for 45 minutes, until tender.
  4. Drain, rinse and add dried fruit.
  5. Serve with chicken breasts over a bed of mixed greens.
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Ruth's Oatmeal White Chocolate Cookies 80/20

Ingredients

  • 1 cup brown sugar
  • 1/4 cup white sugar
  • 1/3 cup canola oil
  • 1/3 cup coconut oil
  • 2 eggs
  • 2 tablespoons milk
  • 2 teaspoons vanilla
  • 2 1/2 cups oats
  • 1 3/4 cups white flour
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 1 cup dried cranberries
  • 1 cup white chocolate chips

Instructions

  1. Mix wet ingredients together
  2. Mix dry ingredients together (reserving cranberries and chocolate chips)
  3. Add the two
  4. Add cranberries and chocolate chips
  5. Dough will be crumbly
  6. Make 2 inch balls with melon scoop
  7. Bake at 350 f for 14 minutes
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Buckwheat Pancakes

Serve pancakes with grade B maple syrup. For a lower glycemic sweetener, use agave nectar or top with your favorite fruit.

Ingredients

  • 1 cup buttermilk
  • 1/2 cup shredded coconut
  • 1 egg
  • 3 tablespoons butter
  • 4 tablesppons all purpose flour
  • 8 tablespoons buckwheat flour
  • 1 tablespoon agave
  • 1/2 teaspoon salt
  • 1 teaspoon baking soda

Instructions

  1. Whisk together buttermilk, egg, butter and agave.
  2. In separate bowl, mix together flour salt and baking soda and coconut.
  3. Combine ingredients in two bowls and whisk together.
  4. Heat a griddle and brush with butter.
  5. Spoon out 4 inch pancakes out of batter.
  6. Cook until done.
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Barley with Fennel and Beets

You can also use canned beets, well drained.

Ingredients

  • 1 cup barley, rinsed
  • 2 1/2 cups water
  • Pinch of sea salt
  • 1 tablespoon olive oil
  • 1 cup diced fennel bulb
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1/2 cup cooked beets, cut into matchstick strips
  • 1/2 cup chopped cashews
  • Black pepper to taste

Instructions

  1. Cook barley in water, simmer for 45 minutes
  2. Drain and let sit, covered for 10 minutes
  3. Combine fennel and barley
  4. Add olive oil, lemon juice, black pepper and cashews
  5. Top with cooked beets
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Brown Rice, Bok Choy and Chicken

Great as leftovers.

Ingredients

  • 2 cooked chicken breasts, cut into 1 inch pieces
  • 2 cups cooked brown rice
  • 4 baby bok choy (leaves and stem), cut into 1 inch pieces
  • 6 tablespoons olive oil
  • Pinch of sea salt
  • 1 teaspoons of Indian curry (optional)

Instructions

  1. Place olive oil in large frying pan.
  2. Add bok choy and saute until bright green.
  3. Add rice, chicken and curry.
  4. Stir well.
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Tuscan Bean Salad

Adapted from Mark Hyman MD Ultra-metabolism recipes.

Ingredients

  • 1 can rinsed northern white, cannelli or garbanzo beans
  • 2 cloves garlic, mashed
  • 1/4 cup finely chopped cilantro
  • 4 tablespoons olive oil
  • A pinch of sea salt
  • 1 good squeeze of lemon...or to taste

Instructions

  1. Rinse and drain beans.
  2. Place in a bowl.
  3. Toss in other ingredients.
  4. Done.
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Breakfast Amaranth

Adapted from Mark Hyman MD Ultra-Metabolism

Ingredients

  • 1 cup amaranth
  • 3 cups plain soy milk
  • 1/2 teaspoon cinnamon
  • 1 large apple, skin on, diced
  • 1/2 cup chopped walnuts

Instructions

  1. Place all ingredients except walnuts in a saucepan.
  2. Bring to a boil.
  3. Reduce to low simmer for 25 minutes.
  4. Top with walnuts.
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Raspberry Vinaigrette Dressing

Ingredients

  • 6 tablespoons good quality balsamic vinegar
  • 6 tablespoons olive oil
  • 3 tablespoons water
  • 1 rounded tablespoon Pollander All Fruit Raspberry Jam
  • 12 walnuts quartered

Instructions

  1. Serve over mixed greens.
  2. Top with walnuts.
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Quinoa Vegetable Salad With Beans

You may use red, black or white quinoa for this recipe. We recommend red which has a nuttier flavor. It tastes even better the next day, so refrigerate overnight. This recipe has a protein punch from black beans and quinoa.

Ingredients

  • 2 cups quinoa
  • 4 cups water
  • 1 cup chopped cilantro
  • 1 large red bell pepper diced
  • 1 can black beans, rinsed
  • 6 scallions, white and green parts, sliced
  • DRESSING
  • 1/2 cup lime juice
  • 1/4 cup olive oil
  • 2 teaspoons ground cumin
  • 1 teaspoon sea salt

Instructions

  1. Rinse quinoa under warm water, several times, to remove saponin which is a bitter natural pesticide found on quinoa.
  2. Cook quinoa in water with a pinch of salt until the seeds sprout a white tendril.
  3. Drain and set aside.
  4. Make the dressing.
  5. Place quinoa in a large bowl.
  6. Stir in dressing.
  7. Add cilantro, onions, red pepper and black beans.
  8. Serve at room temperature.
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MVL's (Audrey' Mom) Dijon Salad Dressing

Ingredients

  • 1/2 cup good quality balsamic vinegar
  • 1/4 cup olive oil
  • 2-3 tablespoons dijon mustard
  • 1-2 teaspoons maple syrup or agave nectar
  • 1/4 cup water

Instructions

  1. Whisk and serve over mixed greens.
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Audrey's Amazing Tuscan Tomato Sauce

This is soooo easy and soooo good. It can be served with pasta, farro or seved as a tomato soup.

Ingredients

  • 6 tablespoons olive oil
  • 1 large yellow onion, cut in eighths
  • 2 cans stewed tomatoes
  • 1 tablespoon basil or 6 fresh basil leaves
  • salt and pepper to taste

Instructions

  1. Saute onions in olive oil until translucent.
  2. Add two cans stewed tomatoes.
  3. Add basil.
  4. Sea salt and pepper to taste.
  5. Simmer for ten minutes.
  6. Puree in blender or using hand blender.
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Roasted Asparagus

Ingredients

  • 8-10 spears of asparagus
  • 3 tablespoons olive oil
  • 3-4 crushed garlic cloves
  • sea salt to taste

Instructions

  1. Pre heat oven to 375 f.
  2. Place asparagus on aluminum foil on cookie sheet.
  3. Brush with olive oil.
  4. Cover with crushed garlic.
  5. Roast for 12 minutes or until bright green.
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The Best Guacamole

To prevent guacamole from turning brown. Place two avocado seeds in the bottom of the bowl.

Ingredients

  • 4 avocado's
  • 1 jalapeno de-seeded
  • 1/4 cup fresh cilantro
  • 1/2 cup chopped onions
  • 6 tablespoons squeezed lime juice
  • 2 teaspoons sea salt

Instructions

  1. Combine all of the above.
  2. Serve with pita chips.
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Chocolate Truffles

Ingredients

  • 1 avocado peeled and seed removed
  • 6 level tablespoons of good quality unsweetened cocoa powder
  • 12 medjool dates
  • 1 teaspoon water

Instructions

  1. Combine ingredients in food processor or high speed blender.
  2. Blend until smooth and creamy.
  3. Add water as needed.
  4. Scoop out (with melon scooper) round balls.
  5. Place in a single layer in tupperware.
  6. Store in refrigerator up to 4 days.
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Carrot Soup

Harissa is a Moroccan chile paste than has a mellow heat.

Ingredients

  • 2 leeks
  • 4 tablespoons olive oil
  • 8 carrots
  • 6 cups water
  • 6 teaspoons "Better Than Bouillion"
  • sea salt
  • 1-2 teaspoons harissa paste (optional)

Instructions

  1. Cut leeks into disks and saute in olive oil.
  2. Cut carrots into disks.
  3. Add to leeks and cook until soft, about 12 minutes.
  4. Add 6 cups of water and 6 teaspoons Better Than Bouillon paste.
  5. Simmer for 10 minutes.
  6. Puree mixture in blender or hand blender.
  7. Add Harissa and salt to taste.
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Sweet Potato Fries

This is a great substitute for french fries.

Ingredients

  • 1 large Sweet Potato cut into thin strips
  • 1 16"x12" parchment paper on cookie sheet
  • Kosher Salt
  • Olive Oil
  • 1 quart Ziploc plastic bag

Instructions

  1. Put 1/4 cup olive oil into plastic bag
  2. Add strips of sweet potato, shake and coat with olive oil
  3. Lay potato strips in a single layer onto parchment paper
  4. Sprinkle with Sea Salt
  5. Bake at 425 for 14-16 minutes
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African Chicken Peanut Soup

11 servings

1 cup

Ingredients

  • 1 1/2 cups cubed, peeled sweet potatoes
  • 1/2 cup chopped onion
  • 1/2 cup diced red pepper
  • 2 garlic cloves minced
  • 2 cups cooked chicken breast, approximately 8 oz.
  • 1 cup bottled salsa
  • 1/2 tsp ground cumin
  • 2- 16 oz containers organic, fat free chicken broth
  • 2 cups cooked brown rice
  • 1-15 oz can black beans drained and rinsed
  • 1/2 cup cup creamy peanut butter

Instructions

  1. Saute' sweet potato, onions, pepper, garlic for 5 minutes.
  2. Stir in cooked chicken and the next 5 ingredients.
  3. Bring to a boil, reduce heat and simmer for ten minutes.
  4. Reduce heat, stir with a whisk. Cook two additional minutes.
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Tomato Lentil Soup

Lentils are a great source of cholesterol lowering fiber.They are also a good source of protein and folic acid.

Ingredients

  • 1 cup lentils, picked and rinsed
  • 4 garlic cloves, peeled
  • 1 bay leaf
  • 5 cups water
  • 3 tablespoons extra virgin olive oil
  • 2 medium onions, chopped
  • 1 celery stalk, chopped
  • 2 large ripe tomatoes, peeled, seeded and chopped or 1- 14 ounce can chopped tomatoes with juice
  • 1 sprig fresh thyme
  • 1 handful fresh basil leaves, slivered or chopped
  • Salt and fresh ground pepper
  • 1/2 cup soup pasta (elbows or other)
  • 1/4 cup freshly grated Parmesan or Gruyere cheese

Instructions

  1. Place lentils in a soup pot with one of the garlic cloves and the bay leaf.
  2. Add 4 cups water and bring to a boil.
  3. Reduce heat, cover and simmer.
  4. Drain through a strainer , set over a bowl. Rinse the lentils with cold water and set aside withe the cooking water.
  5. Discard the bay leaf.
  6. Mash the cooked garlic clove with the remaining 3 garlic cloves and set aside.
  7. Heat 2 tablespoons oil in a heavy soup pot or Dutch oven over medium heat and add onions and celery. Cook until tender, stirring constantly, about five minutes.
  8. Add tomatoes, mashed garlic and the lentils. Stir and cook for about 5 minutes.
  9. Add the cooking water from the lentils, along with the remaining cup of water, thyme and a few basil leaves. Salt and pepper to taste.
  10. Bring to a simmer and cover for 30 minutes cooking on low heat. Lentils should be tender , but intact.
  11. Add pasta and continue cooking for about 5 minutes.
  12. Add the remaining basil and 1 tablespoon olive oil.
  13. Sprinkle with Parmesan or Gruyere and serve.
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Tomato and Herb Farro Salad

Farro is one of the first grains used by civilized man. It is also known as spelt. It has a unique texture, similar to brown rice, but more nutty in flavor and can be served either hot or cold. It can be found in most health food stores.

Ingredients

  • 4 cups water
  • 10 ounces farro (about 1 1/2 cups)
  • 2 teaspoons salt or to taste
  • 1 pound tomatoes, seeded and chopped
  • 1/2 sweet onion chopped
  • 1/4 cup, snipped fresh chives
  • 1/4 cup Italian parsley leaves, chopped fine
  • 1 large garlic clove, minced
  • 2 tablespoons balsamic vinegar
  • Fresh ground black pepper
  • 1/4 cup extra virgin olive oil
  • 1 cup feta cheese (crumbled)
  • 1 can black olives (cut in half)

Instructions

  1. Combine water and farro in a medium saucepan.
  2. Add 2 teaspoons of salt. Bring to a boil over high heat. Reduce heat to medium low and cover. Simmer until the farro is tender, about30 minutes.
  3. Drain well and transfer to a large bowl to cool.
  4. Add the tomatoes, onions, chives, olives and parsley to the farro. Toss to combine.
  5. Whisk together the garlic, vinegar, salt, pepper and olive oil.
  6. Add the vinagrette to the salad and toss to coat.
  7. Add feta cheese
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Fennel Summer Salad

Fennel is a low calorie vegetable that has a hint of licorice flavor. It resembles an onion bulb with long delicate green fronds and is often used in Italian cooking.

Ingredients

  • 2 Fennel bulbs, green fronds removed
  • 2 Large raw zucchini
  • 1/2 Small red onion
  • 4 Tbsp lemon juice
  • 6 Tbsp extra virgin olive oil
  • 3/4 Tsp salt
  • 1/4 Tsp fresh ground pepper
  • 3/4 Cup shredded Manchego, Asiago or Pecorino cheese (Optional)

Instructions

  1. Shave fennel, zucchini and red onion as thin as possible on a mandoline.
  2. In a separate bowl, mix together lemon juice, olive oil, salt and pepper.
  3. Pour over zucchini/fennel/red onion.
  4. Top with cheese (optional)
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Frittata (Italian Omelette)

Ingredients

  • 3 Eggs, toss one yolk...give extra yolk to the dog, scramble remaining eggs
  • 1/4 Cup red pepper diced
  • 1/4 Green pepper diced
  • 1/4 Small onion diced
  • 3 tbsp olive oil

Instructions

  1. Pre heat oven to 350
  2. In small 8 inch frypan, heat olive oil
  3. Add peppers and onions
  4. Cook for 2 minutes
  5. Pour scrambled egg mixture over vegetables and cook till set.
  6. Place entire frying pan into the oven (but not if it has a plastic handle!) and bake until firm.
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Greek Yogurt- Your Way

Ingredients

  • 1 Cup greek yogurt, plain low fat
  • 1 Cup frozen blueberries, mixed berries or any fresh fruit
  • 1 tbsp chia seeds
  • 1 Package truvia
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Awesome Oatmeal

Ingredients

  • 1 Cup oatmeal (don't you dare use instant oatmeal!)
  • 2 Cups water
  • 1 Cup dried blueberries, cranberries, chopped apples or half a banana
  • 6 Walnuts or 6 almonds
  • 1/2 Cup 2% milk
  • 3-4 tbsp Agave nectar

Instructions

  1. Cook Oatmeal
  2. Add remaining Ingredients
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Audrey's Trail Mix

Ingredients

  • 1 Cup shaved coconut (Any health food store)
  • 1 Cup dried wild blueberries (Available at Costco)
  • 1 Cup whole almonds
  • 1 Cup dark chocolate (64% or bittersweet) morsels

Instructions

  1. Mix together and store in a Ziploc bag.
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Quinoa Burgers

Ingredients

  • 2 Portabello Mushrooms
  • 2 Large zucchini (green)
  • 2 Cups cooked quinoa
  • 2 Shallots minced
  • 1 Clove garlic
  • 3 tbsp A-1 Sauce
  • 3 tbsp Worcestershire Sauce
  • 1 Egg
  • 1-1/2 to 2 cups whole wheat bread crumbs

Instructions

  1. Food process or shred the mushrooms and zucchini
  2. Saute the mushrooms and zucchini
  3. Add quinoa and garlic
  4. Add A-1 and Worcestershire
  5. Make into patties
  6. Let stand in refrigerator for 2 hours
  7. cook on grill or in frying pan
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Leek Soup

Ingredients

  • 5-6 Large leeks (Cut off ends and dark green leaves)
  • 1 Large yellow onion chopped
  • 6 Garlic cloves crushed
  • 5-6 Cups of vegetable bullion (Or use "Better Than Bouillon" 2 tbsp per 6 cups hot water

Instructions

  1. Cut leeks into rings , wash in cold water.
  2. Add leeks, garlic and onion into bullion.
  3. Bring to a boil and simmer 25-30 minutes.
  4. Remove half of the vegetables and put in blender and blend.
  5. Return blended vegetables to soup.
  6. It will keep 2-3 days, covered in the refrigerator. Leeks are high in Vitamin C and folic acid. They are a natural diuretic and laxative. Leeks are in the onion and garlic family and may be helpful in lowering blood pressure.
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A Cleansing Snack

Ingredients

  • 3 Celery Stalks
  • 2 Apples Peeled
  • 1 Thumb size Peeled Ginger
  • 1 Cucumber Peeled
  • Juice from the following:
  • 1 Lemon, 1 Lime, 1 Orange
  • Truvia to taste

Instructions

  1. Put all ingredients in a blender and pulse until consistency of applesauce.
  2. Truvia is a brand name for a natural sweetener that is made from the leaves of the Stevia plant.One packet equals two teaspoons of sugar. Natural and zero calories.
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