FOOD SWINGER. As a food swinger, you take a schmorgas-balanced approach to food.

Transcription

1 FOOD SWINGER As a food swinger, you take a schmorgas-balanced approach to food. You won t go home with any old dish, but you re not going to swear off entire food groups, like meat or carbs, either. As a diner, consider yourself mindfully slutty. Of course you re all about healthy food, but you consider yourself a foodie who doesn t want to be deprived. You may say yes to a wonderful whole-grain pasta dish with organic chicken and veggies just as easily as you would order a vegan bean soup. For you, quality, balance, and moderation is the name of the game. Dabble your way to the following page to get your sample Food Swinger menu to keep your inner foodie satisfied yet alert and focused. heatherpierceinc.com

2 YOUR MENU Day One Breakfast Maple-Ginger Oats with Coconut, Chia Seeds & Walnuts Lunch Arugula Salad with Chicken, Black Beans, Avocado, & Honey-Lime Vinaigrette Dinner Salmon En Papillote with Asparagus & Sweet Potato Wedges Day Two Breakfast Poached Egg over Avocado, Crispy Spinach + Sprouted Toast Lunch Lemon Pasta with Broccoli & White Beans Dinner Asparagus, Broccoli, Carrot, & Quinoa Stir-Fry! heatherpierceinc.com! 2

3 Maple-Ginger Oats with Coconut, Chia Seeds & Walnuts A brain-boosting powerhouse of a breakfast. The best part is that the oats cook for you while you sleep, all you have to do is heat it up for 5 minutes in the morning! Ingredients 1/2 cup steel cut Irish oats 2 cups water 1 tsp grated fresh ginger root or 1/4 tsp ground ginger 2 tbsp chia seeds 1/4 cup chopped walnuts 2 tbsp coconut flakes (toasted, optional) 1 tbsp maple syrup splash of almond milk, optional Tools Medium saucepan Wooden spoon Liquid measuring cup Measuring spoons Dry measuring cup Chef's knife Cutting board Directions 1. Night before: Bring water to a boil, in a medium pot add oats and stir. Turn off the heat and cover. Go to bed! 2. Next morning: When you get up the oats will have been slowly cooking all night. Just turn heat on medium heat to warm up the oats.! heatherpierceinc.com! 3

4 3. Add the ginger and stir for a minute. 4. Add chia seeds, walnuts, coconut, and maple syrup and stir. The chia seeds get all nice and plump and absorb liquid so if it seems dry add a splash or almond milk or water. 5. Turn off heat and enjoy your brainboosting breakfast! Serves 1.! heatherpierceinc.com! 4

5 Arugula Salad with Chicken, Black Beans, Corn, & Avocado with Honey-Lime Vinaigrette Ingredients 4 oz organic boneless, skinless chicken breast 1 cup baby arugula or mixed greens 1/4 cup canned organic black beans, drained and rinsed 1/4 cup canned organic corn, drained and rinsed 1/2 avocado For Vinaigrette 3 tbsp olive oil 1 tbsp Dijon mustard 1 tsp raw honey juice of 1 lime Tools Measuring cup Medium bowl Cutting board and knife Fork Colander Baking sheet Tongs Directions - Chicken (can make a day ahead) 1. Take out chicken, sprinkle each side with salt and pepper, and place in a ziplock bag with 1 tbsp olive oil for 10 minutes or even up to 1 day. (NOTE: If it s a rather fat piece of chicken, place a piece of! heatherpierceinc.com! 5

6 parchment over the chicken and pound it with the bottom of a heavy pan to thin it out - it will cook faster and more evenly.) 2. Preheat broiler when ready to cook. 3. Place chicken on baking sheet and broil on each side for 3-4 minutes. 4. Take off baking sheet, place chicken on a cutting board and cover with foil for 5 minutes to let the juices settle back in. 5. When done, slice up on an angle against the grain (lengthwise). 6. Serve or store to use later for dinner, lunch, etc. Stores up to 3 days. Directions - Salad 1. Slice avocado into thin slices in it s shell and scoop out with a spoon. 2. Drain and rinse beans and corn. 3. Make dressing: whisk together olive oil, Dijon, honey, and fresh lime juice until combined and smooth. 4. Add arugula, beans, corn, and avocado to a medium-sized bowl. Drizzle with dressing and lightly toss to coat. 5. Top salad with sliced chicken and enjoy! Serves 1.! heatherpierceinc.com! 6

7 Salmon En Papillote with Asparagus & Sweet Potato Wedges I love how easy this dinner is -- a main dish and two sides all prepared in the same pan. Quick to make and SO simple to clean up. This should take you less than 25 minutes. Ingredients - Sweet Potatoes 1 small sweet potato or yam per person 2 tbsp olive oil sea salt Ingredients - Salmon & Asparagus 1 bunch of asparagus 3 tbsp whole grain or Dijon mustard (or mixture of the two) juice from 1 lemon 2 tbsp olive oil Sea salt Freshly ground black pepper 1(6-8 oz) salmon fillet per person Tools Measuring spoons Baking sheet Parchment paper Spoon Small and medium bowls Whisk Cutting board Chef s knife Tongs! heatherpierceinc.com! 7

8 Directions 1. Preheat the oven to 450 and line a baking sheet with parchment paper. 2. Slice the sweet potato in half, lengthwise. Slice each half into 5-6 wedges. 3. Add sweet potatoes to medium sized bowl with two tablespoons of olive oil and a pinch of salt. Toss to coat. 4. Lay potatoes in a single layer on the parchment-lined baking sheet and bake for 10 minutes. 5. Rinse and dry asparagus and snap off the ends. 6. In a small bowl, whisk together mustard, lemon juice, and olive oil. 7. Take a second piece of parchment, about 15 inches long, fold in half then unfold. 8. In the center of one half, layer about 4-5 asparagus spears and sprinkle with sea salt. 9. Place the salmon fillet on top of asparagus, sprinkle with salt and pepper, and spoon on 2 tablespoons of mustard sauce. 10.Fold parchment back over to cover salmon. Starting at the right hand crease, fold the parchment over itself to create a small triangle. Fold that piece over itself and continue folding to create small pleats all the way around the parchment. When you re done, you should have a half-moon or calzone shape. 11.Take out the potato wedges, push them to the perimeter of the baking sheet. Place parchment packet in the middle. 12.Lower oven heat to 400 and bake packet and potatoes for another 10 minutes. 13.Remove from oven, slice through the packet - it s ready! Top with more dijon sauce if you d like. Enjoy the easy cleanup! Serves 1.! heatherpierceinc.com! 8

9 HOW TO: Poach the Perfect Egg Once you nail this, it will become a go-to meal because it s so easy, so good for you, and sooo satisfying. Step 1. Take the egg(s) out of the fridge and let them hang out while you heat up the water so they re not freezing cold when you plunge them in the pot. The fresher the egg, the easier this is. Step 2. Fill a medium pot with about 4-5 inches of water and put on high heat. Step 3. When the water starts to bubble, turn it down to medium heat. No boiling. If any bubbles come back to taunt you, lower the heat until they simmer down. Step 4. Crack an egg into a little cup or ramekin (if you crack it on the counter or other flat surface, the less likely you ll have to fish out pieces of shell). vortex. That current you created from stirring will help the egg wrap around itself and stay in a perfect circle instead of billowing out. Step 6: Don t touch it! Let the egg gently cook (again, if you see bubbles, turn the heat down) until the white begins to set. Then you can gently cradle it with a slotted spoon to get it unstuck from the bottom of the pan. Step 7: After another minute or so, pick it up with a slotted spoon and gently touch the yolk to see if it s still super runny. Continue to cook until the egg is to your desired done-ness...i like mine nice and soft and runny so it creates a little sauce on my veggies. Step 8: Remove the egg with a slotted spoon, place it over a paper or cloth towel to blot excess water, and serve. See next page for the best poached egg dish ever. Step 5: Stir the water round-andround a few times, then gently slip the egg right in the middle of the! heatherpierceinc.com! 9

10 Poached Egg over Avocado, Crispy Spinach & Sprouted Toast Ingredients 1 slice sprouted or gluten-free bread 1 organic egg 1 cup baby spinach 1 tbsp olive oil 1/2 avocado Sea salt freshly ground black pepper chopped parsley for garnish, optional Tools Medium pot Slotted spoon Small skillet Wooden spoon Directions 1. See directions on previous page for How to Poach the Perfect Egg to get the egg started. 2. Toast the bread. 3. Meanwhile, heat olive oil in skillet over medium-high heat, add spinach and a pinch of sea salt. Stir occasionally until spinach becomes wilted then slightly crispy at the sides. 4. Cooking time of the egg varies depending on how soft you want the yolk about 3-5 minutes. When done, gently lift the egg out of the water with a slotted spoon and drain on a towel for a moment.! heatherpierceinc.com! 10

11 5. Drizzle a little olive oil or a pat of grass-fed butter on the toast, optional. 6. Layer the spinach on top of toast. 7. Slice 1/2 avocado and lay over spinach. 8. Top avocado with the poached egg. 9. Top with sea salt and freshly ground black pepper and a bit of parsley if you d like. Serves 1.! heatherpierceinc.com! 11

12 Lemon Pasta with Broccoli & White Beans Ingredients 8 oz gluten free or whole grain linguine* 2 garlic cloves 2 heads broccoli 1/4 cup olive oil sea salt 1 cup cannelini beans juice of 1 lemon about 1 tbsp of zest from lemon freshly ground black pepper or hot pepper flakes Tools Medium sized pot Large skillet Cutting board Chef s knife Grater or microplane Wooden spoon Measuring cup and tablespoon Colander Directions 1. Cook pasta 2 minutes less than suggested cooking time. Before you drain it, remember to scoop about a cup of the cooking water to reserve for later. 2. Cut broccoli florets off stem and into bite-sized pieces. Peel garlic. 3. Heat 1/4 cup olive oil over medium heat. 4. Saute garlic for 2 minutes.! heatherpierceinc.com! 12

13 5. Add bite sized broccoli florets and pinch of salt. Stir and cover for about 3 minutes. 6. Add cannelini beans, lemon juice, lemon zest and stir. 7. Pasta should be done by now, reserve a cup of water, drain, then add pasta to pan with garlic, broccoli, etc and reserved cooking water. 8. Stir to coat pasta and let it absorb - water should cook off a bit. 9. Turn off heat and serve. Top with a bit of freshly ground pepper, hot pepper flakes (optional) or parmesan cheese. Serves 2-3.! heatherpierceinc.com! 13

14 Asparagus, Broccoli, Carrot, & Quinoa Stir-Fry If you d like more protein, you can add some pre-broiled chicken breast from page 5 or add a scrambled egg to the mixture before adding the tamari. Ingredients 1 cup quinoa 2 tablespoons sesame oil 1 inch of fresh ginger root 1 head of broccoli 1 bunch of asparagus 2-3 carrots 2 tbsp tamari soy sauce toasted sesame seeds or gomasio Tools Wire mesh strainer Cutting board Chef s knife Vegetable peeler Large skillet or frying pan Wooden spoon Measuring spoon Directions 1. Cook quinoa: 1.1. Rinse 1 cup dry quinoa in a wire mesh strainer for 10 seconds Put quinoa and 2 cups of water in a medium pot and bring to a boil Reduce to a simmer, cover, and cook for 15 minutes. You! heatherpierceinc.com! 14

15 can absolutely do this a day or two ahead. 2. Peel and mince ginger. 3. Peel carrots and slice thinly on a diagonal. 4. Cut off broccoli florets from stems and slice into bite-sized pieces. 5. Snap off ends of asparagus and slice each spear into 3 pieces. 6. Heat 1 tbsp of sesame oil over medium high heat. Add ginger and stir-fry for 1 minute. 7. Add broccoli and stir-fry for 1 minute. Add carrots and asparagus and stir-fry until crisptender -- you should be able to easily pierce veggies with a force but they should still have a crunch to them. 8. Add 1 cup of cooked quinoa to the pan, top with 1 more tablespoon of toasted sesame oil and 2 tbsp of tamari. Stir to coat. 9. Take off heat and serve. Top with gomasio.! heatherpierceinc.com! 15

16 Shopping List Produce lemons (2) lime avocados (2 per person) asparagus (2 bunches) ginger root baby spinach baby arugula or mixed greens carrots (3-4) broccoli (2 bunches) fresh herbs (parsley) garlic sweet potato (1 per person) Supplements chia seeds Asian/Macrobiotic Section toasted sesame oil tamari soy sauce gomasio Refrigerated Section sprouted or gluten-free bread Refrigerated Section organic butter (look for pastured ) organic free-range eggs unsweetened almond milk 4 oz organic skinless boneless chicken (per person) 6 oz wild-caught salmon fillet per person Bulk Items, Nuts, Grains quinoa, 1 cup dry walnuts Irish or steel cut oats coconut flakes Spices, Seasonings, Sweeteners sea salt black pepper red pepper flakes (optional) raw honey pure maple syrup Dry, Canned, Jarred Items olive oil organic cannelini beans, canned organic black beans, canned organic corn, canned Dijon mustard whole grain or gluten-free linguine pasta Bionaturae or Tinkyada! heatherpierceinc.com! 16