HEALING PAIN ONLINE PROGRAM RECIPES DRESSINGS Basic Salad Dressing Makes 1/2 cup 1/2 cup extra virgin olive oil 2 tablespoons vinegar (apple cider, red wine, balsamic) 1/2 teaspoon sea salt 1/2 teaspoon freshly cracked black pepper 1. Whisk all ingredients together. Lemon Olive Oil Vinegrette Makes 3/4 cup 3 tablespoons fresh lemon juice 3/4 cup extra-virgin olive oil Pinch of sea salt and freshly ground black pepper to taste 1. Whisk all ingredients together. Creamy Lemon Olive Oil Vinegrette Makes 3/4 cup 3 tablespoons fresh lime or lemon juice 1/2 teaspoon Dijon mustard 3/4 cup extra-virgin olive oil Pinch of sea salt and freshly ground black pepper to taste 1. Whisk all ingredients together. Artichoke Olive Tapenade Makes 2 cups 20 black olives, pitted 20 green olives, pitted 7 artichoke hearts (from a can) 1 anchovy 1 clove garlic, minced 3 tablespoons basil leaves, shredded 2 tablespoons extra virgin olive oil 2 tablespoons fresh-squeezed lemon juice 1. Place all ingredients in a food processor and blend until combined. Serve on Flax Crackers (see recipe).
BREAD/CRACKERS Flax Crackers Flax seeds are rich in ALA omega-3 fatty acids, which, along with the turmeric in this recipe, provide a nice anti-inflammatory punch. It s preferable to grind flax seeds at home rather than buying them already ground. Makes 12 crackers 2 cups flax meal (ground flax seed) 3/4 cup water 1/2 teaspoon sea salt 1 teaspoon turmeric Pinch of black pepper Preheat oven to 400 F. Mix all ingredients together in a food processor, adding a little extra water if necessary in order to achieve a dough-like consistency. Spread out onto a sheet of parchment paper on a baking sheet, until the dough is 1/4-inch thick or less. Carefully score the crackers (make a mark where the crackers will evenly break off after baking and cooling). Bake for 20-30 minutes or until crisp and golden. When cool, break into individual crackers.
Buckwheat Bread Makes 1 loaf 1 1/4 cups buckwheat flour 1 cup flax meal (ground flax seed) 1/2 teaspoon baking soda 1/2 teaspoon sea salt 1/4 cup ground chia seeds 1 1/2 cups warm water 2 tablespoons extra virgin olive oil 1 tablespoon honey 1 tablespoon apple cider vinegar Preheat the oven to 350 F. Combine the buckwheat flour, flax meal, baking soda, and sea salt in a bowl, mixing with a whisk or fork. Separately, combine the ground chia seeds and warm water in a blender and allow to sit for a minute. Then blend the olive oil, honey, and apple cider vinegar with the chia mixture. Pour the wet ingredients into the bowl with the dry ingredients, and stir until combined. Grease a bread pan or baking dish with olive oil or coconut oil and then pour in the batter. Bake for 30-40 minutes, or until a skewer inserted comes out clean. SALADS Dr. Joe s Favorite Salad Serves 1-2 3 cups 50/50 mixed greens (50% spinach/50% mixed lettuce) 1/4 cup blueberries or other berry, such as strawberries 1/2 cup crumbled walnuts or almonds 1/2 ripe avocado, cubed Combine all ingredients in a large bowl and toss with Lemon Olive Oil Vinaigrette Add protein such as grilled chicken breast or salmon if serving as a main dish!
Connecticut Kale Salad Serves 2 3 cups chopped kale 1/4 cup toasted pine nuts or walnuts 1/4 cup mixed strawberries and blueberries 1/4 cup diced cucumber 1/4 cup diced carrot 1. Combine all ingredients in a large bowl and toss with Vinaigrette Dressing. Green Salad with Pomegranate Seeds & Toasted Walnuts Serves 2 3 cups mixed greens 1/2 cup pomegranate seeds 1/2 cup crumbled walnuts 1 ripe avocado, cubed Creamy Salad Dressing (see recipe) Combine greens, pomegranate seeds, walnuts, and avocado in a large bowl. Top with Creamy Salad Dressing and toss to combine. Roasted Beet & Orange Salad Serves 4 12 small beets, cubed 1/2 cup extra virgin olive oil, divided 3 oranges, peeled and cut into bite-sized pieces (catch and reserve the juice) 4 cups arugula, chopped 2 cups radicchio, shredded 4 garlic cloves, minced Preheat oven to 350 F. Toss cubed beets with 1/4 cup olive oil, and bake on a baking sheet for 20-25 minutes or until tender. In a large bowl, combine beets, oranges, arugula, and radicchio. In a smaller bowl, combine 1/4 cup olive oil, reserved orange juice, minced garlic, salt, and pepper. Drizzle over salad and toss until combined. Add extra olive oil if desired.
50/50 Mixed Green Salad with Grilled Salmon Serves 1-2 2 cups 50/50 mixed greens (50 salad/50 mixed greens) 1 cup cucumber, sliced 1/2 cup cherry tomatoes 1/2 cup celery, diced 1/2 cup sliced red onion 1/4 cup almonds or sunflower seeds Lemon Vinaigrette (see recipe) 1 (4-ounce) grilled salmon Combine first six ingredients in a large bowl and toss with Vinaigrette Dressing. Serve grilled salmon atop the salad. 1 acorn squash per person 2 tablespoons ghee Cinnamon to taste Nutmeg to taste VEGETABLE SIDE DISHES Baked Acorn Squash Serves 2 Preheat oven to 400 F. Cut acorn squash in half and scoop out seeds. Coat inside of each half with ghee (much of it will remain unmelted but will of course melt in the oven), then sprinkle with cinnamon, nutmeg, sea salt, and pepper. Place in a baking dish face up. Bake for 45-60 minutes, or until tender when pierced with a fork.
Lentil Veggie Sauté Serves 2 4 3 tablespoons ghee 1 cup lentils, soaked overnight 1 large zucchini, diced 2 carrots, diced 1 turnip, diced 1 onion, diced 4 cloves garlic, minced 4 Roma tomatoes 1 bunch spinach 4 tablespoons fresh cilantro, minced Add the ghee to a large sauté pan over medium heat, and cook the lentils for 3 minutes. Add the zucchini, carrots, turnip, onion, and garlic, plus about 1 4 cup water. Cook over low heat, covered, for about 30-40 minutes, or until the lentils are tender. Add the tomatoes and spinach and cook for an additional 3 minutes or until the spinach is wilted. Remove from heat, and add the cilantro, salt, and pepper. Eggplant Medley Serves 4 1 (1-pound) eggplant, cubed (about 5 cups) 4 tablespoons extra virgin olive oil 2 cups red onion, diced 1 cup yellow bell pepper, diced 1 cup orange bell pepper, diced 2 cloves garlic, minced 1 (14-ounce) can diced tomatoes 4 tablespoons fresh basil, minced Cube the eggplant and sprinkle with sea salt. Allow to sit for 5 minutes. Heat the olive oil in a sauté pan over medium-low heat. Add the eggplant, onion, bell peppers. Sauté for about 10 minutes, or until softened. Add the garlic and can of tomatoes (including juice), and simmer for another 5-10 minutes. Remove from heat, add freshly ground pepper to taste, and fold in minced basil.
Roasted Vegetables 2 Servings 3 cups of three or more different vegetables (broccoli, cauliflower, Brussels sprouts, asparagus, bell peppers, or eggplant. 4 tablespoons extra virgin olive oil 4 tablespoons of coconut oil Preheat oven to 400 F. Chop all vegetables into 1-inch-sized pieces. Combine all ingredients in a bowl and then spread out over a baking sheet or roasting pan. Bake for approximately 30 minutes or until done. MAIN DISHES Quinoa Pasta with Meatballs 4 servings 1 box quinoa pasta 1 pound grass-fed ground beef 1 shallot, minced 1/4 cup arugula, finely chopped 2 cloves garlic, minced 1/2 cup fresh herbs (such as oregano, basil, parsley and/or sage), minced 1 1/2 teaspoons sea salt 4 tablespoons extra virgin olive oil 2 (14-ounce) cans diced tomatoes Boil and drain pasta according to package directions. Mix ground beef in a bowl with shallot, arugula, garlic, herbs, and salt. Roll into small balls. Warm the olive oil in a sauté pan over medium heat. Brown the meatballs, turning every few minutes, then add the canned tomatoes (with juice). Continue to cook, covered, for about 8 minutes or until the meatballs are cooked through. Serve meatballs on top of pasta.
Chicken Breast with Persimmon Salsa 2 3 servings 1 pound boneless, skinless chicken breast, cut into strips 4 tablespoons olive oil 4 tablespoons fresh squeezed lemon juice 3 ripe persimmons cut into small cubes (you can also use mango 1/4-1/2 one jicama, cubed 2 tablespoons fresh cilantro, minced Juice from one lime 1/2 teaspoon cayenne pepper Marinate the chicken breast in the olive oil, lemon juice, salt, and pepper for 30 minutes to several hours. Grill or sauté over medium heat until cooked through (about 5 minutes). In a bowl, combine the cubed persimmon (or mango), jicama, cilantro, lime, and cayenne pepper. Serve on top of the grilled chicken. Colorful Quinoa and Black Bean Casserole Serves 3 4 2 tablespoons extra virgin olive oil 2 cups quinoa 1 can black beans, drained 2 cups orange and yellow bell pepper, diced 1 teaspoon cumin 2 ripe avocados 1 cup shredded Romaine lettuce 1 cup chopped tomatoes Heat the olive oil over medium heat. Add the cooked quinoa, drained black beans, bell pepper, and cumin. Cook until the bell pepper is softened but still has some crispness. Remove from heat and pour into a serving bowl. Add the sea salt, pepper, avocado, lettuce, and tomato until just combined. Serve immediately (or wait to add avocado, lettuce, and tomato until just before serving).
Turkey Patties Serves 4 1 pound ground turkey breast 1/4 cup finely diced fennel 2 cloves minced garlic 2 tablespoons finely minced fresh sage 1 teaspoon finely minced fresh thyme 1 teaspoon sea salt 1/2 teaspoon black pepper 3 tablespoons extra virgin olive oil, divided In a large bowl, mix together turkey, fennel, garlic, sage, thyme, salt, pepper, and 1 tablespoon olive oil. Shape into 4-5 patties. Heat the remaining 2 tablespoons olive oil over medium heat and brown the patties for about 4 minutes per side and fully cooked through. Spaghetti Squash Pasta with Meat Sauce Serves 4 1 spaghetti squash, halved and seeded 2 tablespoons olive oil + more for brushing squash 1 chopped onion 2 cloves garlic 1 pound lean beef 1 (28-ounce) can chopped tomatoes. 1 teaspoon oregano 5 large basil leaves, chopped Heat oven to 375 F. Brush the inside of each half with olive oil. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. Let it cool for about 15 minutes. Then using a fork pull along the squash creating long spaghetti strands. To make the sauce, place 2 tablespoons of olive oil over a low-medium flame. Add chopped onion and garlic and sauté until almost translucent. Add the ground beef and sauté until browned. Add the chopped tomatoes, oregano, and basil. Bring to boil and then simmer over low-medium flame for 30 minutes. Serve spaghetti pasta with meat sauce.
Baked Salmon with Chives 1 wild salmon fillet per person 1/2 tablespoon ghee per person 1 teaspoon chopped fresh chives per person Preheat oven to 350 F. Cut one large square of parchment paper for each fillet, and place each fillet in the center. Top fillets with a pat of ghee, fresh chives, salt, and pepper. Carefully fold the parchment paper over the fillet, tucking the edges underneath, to create an enclosed packet. Place packets on a baking sheet. Bake for 15-20 minutes (depending on thickness) until the fish flakes easily. Watch carefully so it doesn t overcook. Unwrap fish from parchment paper and enjoy. Rosemary Garlic Lamb Chops 1 lamb chop per person 1 teaspoon fresh rosemary, minced, per lamb chop 1 clove minced garlic per lamb chop 2 tablespoons ghee Rub the minced rosemary, garlic, salt and pepper on each lamb chop. Heat the ghee over medium heat in a sauté pan. Add the lamb chops and cook, covered, for about 4 minutes per side. Remove from heat when the center is just slightly pink.
Roasted Chicken and Vegetables Serves 4 6 2 tablespoons olive oil melted 3 cloves garlic, minced 1 teaspoon turmeric 1 teaspoon sea salt 1/2 teaspoon black pepper 1 organic chicken 1 large onion 1 cup chopped carrots 1 cup mushrooms 1 cup Brussels sprouts, cut in half 2 tablespoons coconut oil, melted Preheat oven to 375 F. In a small bowl, mix together the melted olive oil, garlic, turmeric, salt and pepper. Place chicken on a roasting rack, in a roasting pan, and coat the entire chicken with the ghee mixture, finishing with the chicken breast side up. Separately, in a large bowl, combine the onion, carrots, mushrooms, and brussel sprouts with the melted coconut oil, salt, and pepper. Once the vegetables are well coated, arrange them around the chicken in the roasting pan. Bake for 75-90 minutes (depending on the size of the chicken). SOUPS/STEWS Kale Sausage Bean Soup Serves 4 1 1/2 pounds pork sausage 2 medium onions 4 cloves garlic 3 tablespoons extra virgin olive oil 1 can white beans 1 can black beans 1 quart chicken broth (see recipe) 1 bunch kale, chopped 1 teaspoon fennel seeds Brown sausage, onions, and garlic in a heavy pot. Then add beans and chicken broth, and simmer, covered, for 1 hour. Then add kale, fennel seeds, salt, and pepper, and simmer for about 15 more minutes. Serve hot.
Bone Broth One Carcass from pastured chicken (or 4 grass-fed beef bones) 2 medium carrots 2 medium stalks of celery 1 onion 1 teaspoon apple cider vinegar 2 tablespoons coarse sea salt 1 tablespoon oregano 1 tablespoon thyme Fresh, filtered water The easiest way to make nutrient-dense bone broth is to use a slow cooker. Simply wash and coarsely halve/chop the vegetables, then add them and the bones to a slow cooker. Fill the slow cooker with water, and add the sea salt, oregano, thyme, and vinegar. Cook on low for 24-36 hours. Allow to cool a bit, then pour through a strainer to remove the vegetables and bones (which should be discarded). You can freeze 2-3 cup portions for future use. Slow-Cooked Beef Brisket Serves 4 6 2-3 pounds grass-fed Beef Brisket Paprika to taste Sea salt and pepper, to taste 2 carrots 2 stalks celery 2 turnips 5 mushrooms 1 large onion 1 4 head broccoli 1 4 head cauliflower 6-7 cloves garlic 1 can diced tomatoes 2 cups beef broth (see recipe) Liberally sprinkle paprika, salt, and pepper over both sides of beef brisket. Set aside. Chop all vegetables and add to slow cooker. Add garlic, chopped tomatoes, and beef broth. Place beef brisket, whole, on top of vegetables, fat side up. Cook on low for 8-10 hours. When cooking is complete, remove brisket, place on a cutting board, and cut the entire brisket into cubes. Then stir brisket cubes back into slow cooker with vegetables, and serve.
DESSERT Lemon Coconut Custard Serves 2 Gelatin (the purified protein from beef collagen) is an excellent healing food for the gut and joints. Be sure to purchase a good source from grassfed cows, such as Great Lakes brand. 2 cups unsweetened coconut milk 1 packet (1 tablespoon) unflavored gelatin (or 1 1/2 packets for a firmer consistency) 1/2 cup fresh-squeezed lemon juice 1 teaspoon vanilla extract 3/4 teaspoon stevia powder 1. Warm the coconut milk, then stir in the unflavored gelatin until fully dissolved. 2. Stir in the remaining ingredients, and then refrigerate for several hours or until fairly firm.
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