The Diaeta WayRecipes
Must-Have Foods for a Balanced Microbiome
These are the 15 best foods to eat for overall microbiome health: Beets: Cooked and raw Blackberries: Smoothies, with yogurt Carrots: Raw in salads Chia Seeds: Smoothies, baked goods, salads Collards: 2-3 cups a day, 2-3 days a week, stems are great fiber Cranberries: Smoothies Extra Virgin Olive Oil: Daily Fermented Vegetables: 1 Tbsp. 2x/day, salads Flax Seeds: Smoothies, baked goods, salads Leeks (raw is […]
How to Cook with Beets
Here are some quick tips to get more beets in your diet: Simmer beets in a small amount of water until just cooked, then peel and dice or slice to keep handy in your fridge. Spiralize raw beets for salads. Drop fresh or cooked beets in smoothies. Serve beets with chopped romaine greens, raw leeks and chopped […]
Wild Salmon with Lemon Sauce
Adding an entire lemon—skin, pith, and flesh—to the sauce is key. This versatile condiment pairs well with roasted vegetables and is great as a topping for winter stews and braises. 4 (6-oz.) skin-on salmon fillets, pin bones removed, patted dry 1/4 cup extra-virgin olive oil kosher salt pepper 1/4 cup butter – optional 1 small […]
Soup of Chard or Spinach with Puréed Leeks
Puréed leeks are great to have in the freezer. Swirled into soups or tossed with roasted vegetables or rice, they add instant flavor and texture. Whenever you have time, cook some and purée them up, then freeze in 1-quart containers. For a brilliant green taste and color, let this soup cool completely before blending in the […]
Hearty Vegetable Soup
This is one of those great soups that freeze well and go a long way. I like to ladle the hot soup into a bowl of fresh spinach leaves, then wait until they wilt and the soup cools a bit before enjoying the combination. The spinach brings a lovely freshness to this soup, whether you’ve just cooked […]
Simple Cooked Greens
1 lb. assorted greens, such as kale, collard and Swiss chard 3 tsp. olive oil 2 large cloves garlic, minced, and/or some leeks or onions 1 cup no-salt-added veggie, beef or chicken broth or stock 1 tsp. hot red pepper flakes (optional for spicy heat) Cut the greens into 2-inch lengths. Heat a heavy-bottomed skillet over medium […]
Wild Salmon Glazed with Mustard
I can hardly call this a recipe. It’s all about technique—and the right ingredients, in this case just two: wild salmon and Dijon mustard. It’s super important to get wild salmon and it is OK if it is frozen. Ask your fishmonger where it is from. We like Vital Choice for online sourcing. They have 4-oz. […]
Leek and Spinach Soup
• In the Spring, I make this same soup with watercress. If you want to make it super easy, grab a box of frozen organic spinach. • Of course you do not NEED chives and tarragon, but they sure add flavor. • For a brilliant green taste and color, let the soup cool completely before […]
Lemony Vinaigrette
1 tsp. finely grated organic lemon zest 4 Tbsp. freshly squeezed lemon juice 1 tsp. Dijon mustard 1 tsp. fine sea salt, or to taste 8 Tbsp. extra-virgin olive oil Whisk together the lemon zest, lemon juice, mustard, and fine sea salt, whisking until the sugar and salt are dissolved. Slowly add the oil in a […]
Broccoli and Cauliflower Soup
1 lb. fresh broccoli 1 head cauliflower chopped 4 cups veggie stock 4 Tbsp. extra virgin olive oil 2 minced shallots 1 cup minced leeks, whites only, well rinsed 1 Tbsp. minced garlic 1/2 tsp. sea salt Trim the woody ends from the broccoli (reserve for stock). Chop broccoli and cauliflower into 2 inch pieces. In […]
Romesco Sauce
Serve this versatile, tasty summer sauce with roasted zucchini or eggplant, chicken, eggs, fish or steak. The recipe below calls for spiralized zucchini. 2 red bell peppers, chopped (about 2 cups) 1/2 cup extra virgin olive oil 1 garden ripe tomato, chopped (about 1 cup) 6 Tbsp. almonds, hazelnuts or hemp seeds 1 Tbsp. apple […]
How to Cook Sea Bass
Black bass is in season, a great perch-like fish! Also known as sea bass, blackfish, rock bass, and tallywag, in Massachusetts it is a very sustainable fish. Caught by our local fishermen, it is usually just hours out of the water when we get it. It’s hard to recommend a sustainable fish if you are not near […]
