The Diaeta WayRecipes
Arugula Pesto
2 garlic cloves, cut in half, green shoots removed ⅓ to ½ cup extra virgin olive oil, as needed 2 heaped tablespoons pumpkin seeds 4 ounces arugula, stemmed, washed and dried: 2 cups leaves, tightly packed ½ tsp. salt ⅓ to ½ cup freshly grated Parmesan, to taste In a food processor, add garlic and […]
Autumn Harvest Soup
Serves 12 1/2 cup olive oil or butter 2 leeks 2 onions 3 carrots 3 ribs celery 2 pounds pumpkin or winter squash, seeded and cut up into 2” pieces 8 cups stock (veggie, chicken or beef) 6 sprigs thyme 4 cloves minced garlic 1 bunch Swiss chard 6 medium tomatoes, or 2 cups tomato […]
Chard Smoothie
Chard is an antioxidant, anti-inflammatory, and detox agent. Polyphenol antioxidants boost heart health and regulate blood sugar. This easy-to-grow vegetable is also a good source of vitamins A, C, E, and K, as well as calcium, iron, copper, manganese, magnesium, sodium, and alkalizing chlorophyll for bone and lung health. Nutrients in chard help to build blood, regenerate cells, and boost immunity. […]
Cranberry Smoothie
1 cup cranberries, preferably frozen 1 avocado 2 cups Swiss chard 1 whole orange 1 tsp. stevia 1 cup water Blend everything together. Add water if too thick and sweetener if too tart for your taste.
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 […]
