Onion Seed Quotes

Sorry, Bill. I just have this awful vision of being p-peeled like an onion, looking for the seeds." He grinned. "Onions don't have seeds, Cordelia." "I stand corrected," she said dryly.

BRISTOL HOTEL CUCUMBER SALAD Peel and seed halved cucumbers and slice thinly. Finely chop red onion and one chili pepper. Mix in bowl with white cider vinegar, salt, pepper, sugar, dill weed, and a drop of sesame oil. Serve chilled.

Turn that worthless lawn into a beautiful garden of food whose seeds are stories sown, whose foods are living origins. Grow a garden on the flat roof of your apartment building, raise bees on the roof of your garage, grow onions in the iris bed, plant fruit and nut trees that bear, don't plant 'ornamentals', and for God's sake don't complain about the ripe fruit staining your carpet and your driveway; rip out the carpet, trade food to someone who raises sheep for wool, learn to weave carpets that can be washed, tear out your driveway, plant the nine kinds of sacred berries of your ancestors, raise chickens and feed them from your garden, use your fruit in the grandest of ways, grow grapevines, make dolmas, wine, invite your fascist neighbors over to feast, get to know their ancestral grief that made them prefer a narrow mind, start gardening together, turn both your griefs into food; instead of converting them, convert their garage into a wine, root, honey, and cheese cellar--who knows, peace might break out, but if not you still have all that beautiful food to feed the rest and the sense of humor the Holy gave you to know you're not worthless because you can feed both the people and the Holy with your two little able fists.

I shall be taken for a walking Omelet, or some large Onion running to seed!

Although nature has proven season in and season out that if the thing that is planted bears at all, it will yield more of itself, there are those who seem certain that if they plant tomato seeds, at harvest time they can reap onions.

Diavolo! She has left such a scent upon my lips that I shall smell of garlick for this month to come! As I pass along the Prado, I shall be taken for a walking Omelet, or some large Onion running to seed!

basic Khamitic diet consisted of beans, lentils, peas, barley, millet, nuts, fruits (such as dates, melons, and pomegranates), vegetables (such as onions, cabbage, and peppers), and healing herbs such as gotu kola, nettle, aloe, garlic, and parsley. And when they were invaded by Asian nomadic shepherds, the Heq Shaasu (Hyksos), more flesh foods entered the diet, thus sowing the seeds of our ultimate deterioration.

OKROSHKA—COLD CUCUMBER SOUP Process peeled and seeded cucumbers, green onions, chopped hard boiled eggs, fresh dill, sour cream, and water to make a soup of granular consistency. Optionally add cubes of cooked ham. Season, chill, and serve garnished with dill or mint.

Although nature has proven season in and season out that if the thing that is planted bears at all, it will yield more of itself, there are those who seem certain that if they plant tomato seeds, at harvesttime they can reap onions. Too many times for comfort I have expected to reap good when I know I have sown evil. My lame excuse is that I have not always known that actions can only reproduce themselves, or rather, I have not always allowed myself to be aware of that knowledge. Now, after years of observation and enough courage to admit what I have observed, I try to plant peace if I do not want discord; to plant loyalty and honesty if I want to avoid betrayal and lies. Of course, there is no absolute assurance that those things I plant will always fall upon arable land and will take root and grow, nor can I know if another cultivator did not leave contrary seeds before I arrived. I do know, however, that if I leave little to chance, if I am careful about the kinds of seeds I plant, about their potency and nature, I can, within reason, trust my expectations.

TOP SUPER FOODS FOR SUPER IMMUNITY Kale/collards/mustard greens Arugula/watercress Green lettuce and cabbage Broccoli and brussels sprouts, Carrots and tomatoes Onions and garlic Mushrooms Pomegranates Berries (all types) Seeds (flax, chia, sesame, sunflower) The Micronutrient Revolution We have an opportunity to earn great health via what we eat.

When you eat mostly high-nutrient foods, the body ages slower and is armed to prevent and reverse many common illnesses. The natural self-healing and self-repairing ability that is hibernating in your body wakes up and takes over, and diseases disappear. A nutrient-rich menu of green vegetables, berries, beans, mushrooms, onions, seeds, and other natural foods is the key to achieving optimal weight and health.

to dry roast and grind together peppercorn, fennel seed, cardamom, cloves, and cinnamon, then throw that spice mix into oil along with mustard seed, garlic, and onions to make a masala, the foundation of any curry.

That last summer, the kitchen reeked of pickling spice, anise seed and juniper berries. Watermelon jam, lavender jellies and crystalized fennel cooled on the pantry shelves. Jars with mango pickles and pickled onions, an old habit from his days in London, were set aside in the wine cellar to cure. Honeycombs were stacked in bowls on the sideboard, draining, waiting to be melted into candles mixed with olive oil and pressed into soaps. Thunderstorms were canned along with plum jam. Memories seeped onto the pine floorboards.

The bones and shells and peels of things are where a lot of their goodness resides. It's no more or less lamb for being meat or bone; it's no more or less pea for being pea or pod. Grappa is made from the spent skins and stems and seeds of wine grapes; marmalade from the peels of oranges. The wine behind grappa is great, but there are moments when only grappa will do; the fruit of the orange is delicious, but it cannot be satisfactorily spread. “The skins of onions, green tops from leeks, stems from herbs must all be swept directly into a pot instead of the garbage. Along with the bones from a chicken, raw or cooked, they are what it takes to make chicken stock, which you need never buy, once you decide to keep its ingredients instead of throwing them away. If you have bones from fish, it's fish stock. If there are bones from pork or lamb, you will have pork or lamb stock.

Take bean sprouts and put them in boiling water and boil for FIVE TO SIX min then drain properly well and bring it back to pan. Blend in salt, then blend in sesame seeds, then blend in sesame oil, then blend in garlic, then blend in cayenne and then blend in green onions and allow to simmer for 120 seconds.

SVR GOLUBTSI Blanche cabbage leaves, cook rice. Sauté chopped onions, carrots, and peeled and seeded tomatoes until soft, incorporate with the rice and ground beef. Fold cabbage leaves around two spoons of mixture to form large square envelopes. Fry in butter until brown, then simmer for one hour in stock, tomato sauce, and bay leaves. Serve with reduced sauce and sour cream.

This is the most common misconception about speechwriting. It came up especially often in the years before I started at the White House, when I wrote for CEOs. “You seem capable,” they would tell me, “but can you really find my voice?” “I think I can manage it,” I’d reply gravely. Left unsaid is that it would be easy, because when it comes to rhetorical styling, 99.9 percent of speeches sound the same. Martin Luther King had a voice. John F. Kennedy had a voice. With all due respect, you probably don’t. What you do have are thoughts. What you need, although you may not know it, is someone to organize them. A good writer can take your ten ideas and turn them into one coherent whole. Where you see two all-beef patties, special sauce, lettuce, cheese, pickles, and onions on a sesame seed bun, a speechwriter sees a Big Mac.

Ribbons, balloons, paper flowers, candies, diapers, and dolls. An aarti tray was set up by the shrine. A long table was covered in confetti and an assortment of food: little square cakes that resembled building blocks spelling out “Welcome Baby Shah,” cups with veggie dip and long slivers of vegetables, lettuce wraps, and a watermelon carved into a baby stroller filled with fruit balls. Alongside that were silver platters of warm vegetable samosas and bowls of a dark green chutney with spicy jalapeño, and sweet date and tangy tamarind chutney. Potato and onion pakora came next, fried golden brown with hints of green herbs and creamy raita. I knew I had to get some dabeli before those went fast and plucked a small bun of what was essentially a spiced potato burger topped with peanuts and pomegranate seeds. There was, of course,

Top five tips to support your immune system Eat fermented foods, which contain helpful probiotics. Eat foods rich in a variety of prebiotic fibres, such as leeks, onions, artichokes, cabbages. Eat foods rich in polyphenols, such as colourful blueberries, beetroot, blood oranges, and nuts and seeds. Eat foods that dampen any inflammation after meals such as green leafy vegetables. Reduce consumption of meat and non-fermented dairy to occasional meals.

The room hushed as Alim introduced the first course, and everyone cooed over their plates---fresh oysters in a pool of black squid ink bouillon, served on stark-white china with a sliver of pickled onion and a bright strip of shaved Scotch bonnet on top. There was a dash of black bouillon inside the oyster shell and a rocket flower on the side, delicate and white. Feyi sipped at the accompanying drink, an expensive champagne with pomegranate seeds in it.

NUTRIENT DENSITY SCORES OF THE TOP 30 SUPER FOODS To make it easy for you to achieve Super Immunity, I’ve listed my Top 30 Super Foods below. These foods are associated with protection against cancer and promotion of a long, healthy life. Include as many of these foods in your diet as you possibly can. You are what you eat. To be your best, you must eat the best! Collard greens, mustard greens, turnip greens 100 Kale 100 Watercress 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates / pomegranate juice 30 Carrots / carrot juice 30/37 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia 25 (avg) Red grapes 24 Cherries 21 Plums 11 Beans (all varieties) 11 Walnuts 10 Pistachio nuts 9 If you are a female eating

Memories fill my mind, as though they are my own, of not just events from Gideon's life, but of various flavors and textures: breast milk running easily down into my stomach, chicken cooked with butter and parsley, split peas and runner beans and butter beans, and oranges and peaches, strawberries freshly picked from the plant; hot, strong coffees each morning; pasta and walnuts and bread and brie; then something sweet: a pan cotta, with rose and saffron, and a white wine: tannin, soil, stone fruits, white blossom; and---oh my god---ramen, soba, udon, topped with nori and sesame seeds; miso with tofu and spring onions, fugu and tuna sashimi dipped in soy sauce, onigiri with a soured plum stuffed in the middle; and then something I don't know, something unfamiliar but at the same time deeply familiar, something I didn't realize I craved: crispy ground lamb, thick, broken noodles, chili oil, fragrant rice cooked in coconut milk, tamarind... and then a bright green dessert---the sweet, floral flavor of pandan fills my mouth.

MAKES: 2 quarts COOKING METHOD: stove COOKING TIME: 20 minutes This is an all-purpose barbecue sauce, with a distinct garlic and tomato flavor. We have used this recipe to rave reviews at the James Beard Foundation and the American Institute of Wine and Food’s “Best Ribs in America” competition. Use it as a finishing glaze or serve it on the side as a dip for any type of barbecue. 2 TABLESPOONS OLIVE OIL ¼ CUP CHOPPED ONION 1 TEASPOON FRESH MINCED GARLIC 4 CUPS KETCHUP 1⅓ CUPS DARK BROWN SUGAR 1 CUP VINEGAR 1 CUP APPLE JUICE ¼ CUP HONEY 1½ TABLESPOONS WORCESTERSHIRE SAUCE 1½ TABLESPOONS LIQUID SMOKE 1 TEASPOON SALT 1 TEASPOON BLACK PEPPER 1 TEASPOON CAYENNE PEPPER 1 TEASPOON CELERY SEED Heat the olive oil in a large nonreactive saucepan over medium heat. Add the onion and garlic and lightly sauté. Stir in the remaining ingredients and heat until the sauce bubbles and starts to steam. Remove from the heat and cool to room temperature. Transfer to a tightly covered jar or plastic container and store refrigerated for up to 2 weeks.

There's a recipe from the medieval book that she wants to try- an omelet fried in oil and garlic, a stuffing of crushed walnuts, hot green chili peppers, and pomegranate seeds. She goes to the cabinets and the refrigerator and begins to work while her uncle sits at the table and opens his history of Constantinople. She stands at the table, peeling and mincing onions, then fries the omelet lightly, turning it once, and its aroma is rich and complicated. The dish is sweet, tender, and so delicious that it's virtually ephemeral, the eggs dissolving in their mouths.

Combine the mixture and oil or mayonnaise with a fork. TOMATO SOUP About 6 cups Fresh tomatoes can be grilled or roasted to add a smoky flavor. Heat in a soup pot, over medium-low heat: 2 tablespoons olive oil Add and cook, stirring, until tender but not browned, 5 to 10 minutes: 1 medium onion, coarsely chopped Stir in: 3 pounds tomatoes, peeled, seeded, and chopped, with their juices, or two 28-ounce cans tomatoes, chopped, with their juice Simmer until the tomatoes are covered in their own liquid, about 25 minutes. Puree the soup until smooth. Return to the pot and stir in: ¾ teaspoon salt ¼ teaspoon black pepper Heat through.

Tender poached egg. Creamy mashed potatoes. And the thick layer of hot, melted cheese! Those are all incredibly delicious, but what takes the cake is the roux! It's been made in a VICHYSSOISE style!" VICHYSSOISE Boiled potatoes, onions, leeks and other ingredients are pureed with cream and soup stock to make this potage. It's often served chilled. Its creation is generally credited to Louis Diat, a French chef at the Ritz Carlton in New York, who first put it on the hotel's menu in 1917. "Amazing! It looks like a thick, heavy dish that would sit in the stomach like lead, but it's so easy to eat!" "The noodles! It's the udon noodles, along with the coriander powder, that makes it feel so much lighter! Coriander is known for its fresh, almost citrusy scent and its mildly spicy bite. It goes exceptionally well with the cumin kneaded into the noodles, each spice working to heighten the other's fragrance. AAAH! It's immensely satisfying!" "I have also included dill, vichyssoise's traditional topping. Dry roasting the dill seeds together with the cumin seeds made a spice mix that gave a strong aroma to the roux." "Hm! Fat noodles in a thick, creamy roux. Eating them is much the same experience as having dipping noodles. What an amazing concept to arrive at from a century-old French soup recipe!

1 To prepare the squash, peel off the tough skin with a potato peeler. Cut the squash in half lengthwise with a sharp chef’s knife, then scoop out the seeds and goop. (You can save the seeds for a tasty snack later, if you like—see page 52.) 2 Next, slice off the stem and the very bottom of the squash and throw them away. Place each half of the squash flat side down on a cutting board. Chop each half into ½-inch slices, then cut each slice into cubes. 3 Melt the butter in a large pot over medium heat. Add the onion, bell pepper, and garlic and sauté until translucent, about 2 minutes. 4 Add the cubed squash, cumin, coriander, turmeric, and cayenne, and

The more I experimented, the more I wanted to discover flavor, texture, scent. Gently toasting spices. Mixing herbs. My immediate instincts were toward anything like comfort food, the hallmarks of which were a moderate warmth and a sloppy, squelching quality: soups, stews, casseroles, tagines, goulashes. I glazed cauliflower with honey and mustard, roasted it alongside garlic and onions to a sweet gold crisp, then whizzed it up in a blender. I graduated to more complicated soups: Cuban black bean required slow cooking with a full leg of ham, the meat falling almost erotically away from the bone, swirled up in a thick, savory goo. Italian wedding soup was a favorite, because it looked so fundamentally wrong- the egg stringy and half cooked, swimming alongside thoughtlessly tossed-in stale bread and not-quite-melted strips of Parmesan. But it was delicious, the peculiar consistency and salty heartiness of it. Casseroles were an exercise in patience. I'd season with sprigs of herbs and leave them ticking over, checking up every half hour or so, thrilled by the steamy waves of roasting tomatoes and stewed celery when I opened up the oven. Seafood excited me, but I felt I had too much to learn. The proximity of Polish stores resulted in a weeklong obsession with bigos- a hunter's stew made with cabbage and meat and garnished with anything from caraway seeds to juniper berries.

Chickpea Stew Canned chickpeas, potatoes, tomatoes, and onion flavored with rosemary cook into a chunky vegetarian main-dish stew. This also makes a great side dish for pork or lamb. SERVES 6 3 16-ounce cans chickpeas, rinsed and drained 5 medium carrots, sliced 2 medium potatoes, peeled and chopped 1 cup peeled, seeded, and chopped fresh or canned tomatoes with their juice 1 medium onion, chopped 2 teaspoons chopped fresh rosemary ½ cup Chicken Broth ([>]), canned chicken or vegetable broth, or water 2 tablespoons olive oil Salt and freshly ground pepper Combine all the ingredients in a large slow cooker. Cover and cook on low for 6 to 8 hours, or until the vegetables are tender. Serve hot or at room temperature.

SERVES 3 1 mango, peeled, pitted, and cubed 2 tablespoons chopped fresh cilantro 4 green onions, thinly sliced 1 medium red bell pepper, seeded and chopped ½ cup frozen corn, thawed, or fresh corn off the cob 3 cups cooked black beans or 2 (15-ounce) cans no- or low-salt black beans, drained and rinsed 3 tablespoons fresh lime juice 1 teaspoon minced fresh garlic 1 teaspoon dried oregano 1 teaspoon ground cumin dash chili powder 9 cups chopped romaine lettuce If using fresh corn, water sauté for 5 minutes or until tender. Mix all the ingredients except the lettuce in a bowl. Let stand for at least 15 minutes. Serve on top of the lettuce. Note: The vegetable mixture without the mango can be made a day ahead and refrigerated. Add the mango and a splash of lime juice just before serving.

Mr. Wesley Jones’s Barbecue Mop This is my adaptation of a barbecue mop innovated by Mr. Wesley Jones, a barbecue master interviewed by the WPA, and who cooked during antebellum slavery. ½ stick butter, unsalted 1 large yellow or white onion, well chopped 2 cloves garlic, minced 1 cup apple cider vinegar ½ cup water 1 tbsp kosher salt 1 tsp coarse black pepper     1 pod long red cayenne pepper, or 1 tsp red pepper flakes 1 tsp dried rubbed sage     1 tsp dried basil leaves, or 1 tbsp minced fresh basil ½ tsp crushed coriander seed     ¼ cup dark brown sugar or 4 tbsp molasses (not blackstrap) Melt butter in a large saucepan. Add onion and garlic and sauté on medium heat until translucent. Turn heat down slightly and add vinegar, water, and the salt and spices. Allow to cook gently for about thirty minutes to an hour. To be used as a light mop sauce or glaze during the last 15 to 30 minutes of barbecuing and as a dip for cooked meat.

Cacciatore means “hunter” in Italian. Allegedly, in the olden days, if a hunter were to return home empty-handed, his wife would go kill a chicken. This uncommon dish is centered on the common ingredients of chicken and vegetables. 2 tablespoons extra-virgin olive oil 3½ to 4 pounds chicken thighs 1 onion, sliced 1 red bell pepper, seeded and sliced 8 ounces button mushrooms, sliced 2 garlic cloves, sliced ⅓ cup white wine 1 (28-ounce) can plum tomatoes 2 teaspoons chopped fresh thyme 2 teaspoons chopped fresh oregano Salt Freshly ground black pepper 1 In a Dutch oven over medium heat, heat the olive oil. Working in batches, cook the chicken pieces, skin-side down, until evenly browned, about 5 minutes. Turn over and repeat. Transfer to a platter and continue with the next batch. 2 Drain off all but 2 tablespoons of fat. Add the onion, pepper, and mushrooms to the pot. Increase the heat to medium-high. Cook about 10 minutes, stirring frequently, or until the onions

THE POWER OF FIVE These portions contain roughly 5 grams of carbohydrates. Food groups are arranged in the general order in which they should be added. Vegetables 3/4 cup cooked spinach 1/2 cup red peppers 1 medium tomato 2/3 cup cooked broccoli 8 medium asparagus 1 cup cauliflower 1/3 cup chopped onions 1/2 California avocado 2/3 cup summer squash Dairy 5 ounces farmer's cheese or pot cheese 5 ounces mozzarella cheese 1/2 cup cottage cheese 2/3 cup ricotta cheese 1/2 cup heavy cream Nuts and Seeds 1 ounce of: macadamias (approximately ten to twelve nuts) walnuts (approximately fourteen halves) almonds (approximately twenty-four nuts) pecans (approximately thirty-one nuts) hulled sunflower seeds (three tablespoons) roasted shelled peanuts (approximately twenty-six nuts) 1/2 ounce of cashews (approximately nine nuts) Fruits 1/4 cup blueberries 1/4 cup raspberries 1/2 cup strawberries 1/4 cup cantaloupe, honeydew Juices 1/4 cup lemon juice 1/4 cup lime juice 1/2 cup tomato juice Convenience Foods You can select from the variety of convenience foods (bars and shakes are the two most available), but be sure to determine the actual number of digestible carbohydrate in any particular product (see Chapter 8, page 68).

With the heady scent of yeast in the air, it quickly becomes clear that Langer's hasn't changed at all. The black-and-white-checked linoleum floor, the tin ceiling, the heavy brass cash register, all still here. The curved-front glass cases with their wood counter, filled with the same offerings: the butter cookies of various shapes and toppings, four kinds of rugelach, mandel bread, black-and-white cookies, and brilliant-yellow smiley face cookies. Cupcakes, chocolate or vanilla, with either chocolate or vanilla frosting piled on thick. Brownies, with or without nuts. Cheesecake squares. Coconut macaroons. Four kinds of Danish. The foil loaf pans of the bread pudding made from the day-old challahs. And on the glass shelves behind the counter, the breads. Challahs, round with raisins and braided either plain or with sesame. Rye, with and without caraway seeds. Onion kuchen, sort of strange almost-pizza-like bread that my dad loves, and the smaller, puffier onion rolls that I prefer. Cloverleaf rolls. Babkas. The wood-topped cafe tables with their white chairs, still filled with the little gossipy ladies from the neighborhood, who come in for their mandel bread and rugelach, for their Friday challah and Sunday babka, and take a moment to share a Danish or apple dumpling and brag about grandchildren.

Pots hung from the ceiling beams, between the festoons of braided garlic, the hams, the salsicce, bunches of mountain herbs for medicine, strings of dried porcini, necklaces of dried apple rings in winter, chains of dried figs. The smell of onions, of hot lard and smoldering oak wood, of cinnamon and pepper, always seemed to hang in the air. The larder was full of meat at all times, needless to say: not small pieces, but huge joints and sides of beef and lamb, which Mamma and Carenza could never hope to use just for our household, and which were quietly passed on to the monks of Santa Croce so that they could feed the poor. Carenza made salami with fennel seeds and garlic, prosciutto, pancetta. Sometimes the air in the larder was so salty that it stung your nostrils, and sometimes it reeked of spoiled blood from the garlands of hares, rabbits, quail, thrushes and countless other creatures that would arrive, bloody and limp, from Papa's personal game dealer. Next to the larder, a door led out to our courtyard, which Mamma had kept filled with herbs. An ancient rosemary bush took up most of one side, and the air in summer was always full of bees. Sage, thyme, various kinds of mint, oregano, rocket, hyssop, lovage and basil grew in Mamma's collection of old terra-cotta pots. A fig tree was slowly pulling down the wall, and a tenacious, knotted olive tree had been struggling for years in the sunniest corner.

Foods to Embrace: Probiotics: Yogurt with active cultures, tempeh, miso, natto, sauerkraut, kefir, kimchi, kombucha, buttermilk, and certain cheeses. Prebiotics: Beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, Jerusalem artichokes, and leeks. Low-GI carbohydrates: Brown rice, quinoa, steel-cut oatmeal, and chia seeds. Medium-GI foods, in moderation: Honey, orange juice, and whole-grain bread. Healthy fats: Monounsaturated fats like olive oil, nuts, nut butters, and avocados. Omega-3 fatty acids: Fish, especially fatty fish like salmon, mackerel, tuna, herring, and sardines. Vitamins B9, B12, B1, B6, A, and C. Minerals and micronutrients: Iron, magnesium, potassium, zinc, and selenium. Spices: Saffron and turmeric. Herbs: Oregano, lavender, passionflower, and chamomile. Foods to Avoid: Sugar: Baked goods, candy, soda, or anything sweetened with sugar or high-fructose corn syrup. High-GI carbs: White bread, white rice, potatoes, pasta, and anything else made from refined flour. Artificial sweeteners: Aspartame is particularly harmful, but also saccharin, sucralose, and stevia in moderation and with caution. Fried foods: French fries, fried chicken, fried seafood, or anything else deep-fried in oil. Bad fats: Trans fats such as margarine, shortening, and hydrogenated oils are to be avoided totally; omega-6 fats such as vegetable, corn, sunflower, and safflower oil should only be consumed in moderation. Nitrates: An additive used in bacon, salami, sausage, and other cured meats.

We start with a next-generation miso soup: Kyoto's famous sweet white miso whisked with dashi made from lobster shells, with large chunks of tender claw meat and wilted spinach bobbing on the soup's surface. The son takes a cube of topflight Wagyu off the grill, charred on the outside, rare in the center, and swaddles it with green onions and a scoop of melting sea urchin- a surf-and-turf to end all others. The father lays down a gorgeous ceramic plate with a poem painted on its surface. "From the sixteenth century," he tells us, then goes about constructing the dish with his son, piece by piece: First, a chunk of tilefish wrapped around a grilled matsutake mushroom stem. Then a thick triangle of grilled mushroom cap, plus another grilled stem the size of a D-sized battery, topped with mushroom miso. A pickled ginger shoot, a few tender soybeans, and the crowning touch, the tilefish skin, separated from its body and fried into a ripple wave of crunch. The rice course arrives in a small bamboo steamer. The young chef works quickly. He slices curtains of tuna belly from a massive, fat-streaked block, dips it briefly in house-made soy sauce, then lays it on the rice. Over the top he spoons a sauce of seaweed and crushed sesame seeds just as the tuna fat begins to melt into the grains below. A round of tempura comes next: a harvest moon of creamy pumpkin, a gold nugget of blowfish capped with a translucent daikon sauce, and finally a soft, custardy chunk of salmon liver, intensely fatty with a bitter edge, a flavor that I've never tasted before. The last savory course comes in a large ice block carved into the shape of a bowl. Inside, a nest of soba noodles tinted green with powdered matcha floating in a dashi charged with citrus and topped with a false quail egg, the white fashioned from grated daikon.

Accras (Saltfish Fritters) Accras (or acrats) de morue are saltfish fritters—the French island version of Dingis’s saltfish cakes. (Morue is French for cod.) Serve them as an appetizer or a snack. 1⁄2 pound salt cod or other saltfish, preferably boneless 1 lime 1 small onion, grated 1 clove garlic, grated 1⁄4–1⁄2 hot pepper, seeded and finely minced 1 seasoning pepper or 1⁄2 green bell pepper, finely chopped 1 stalk celery, finely chopped 2 green onions, finely chopped 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme Freshly ground black pepper 1 cup flour 1 teaspoon baking powder 1⁄2 cup water (approx.) Vegetable oil for deep frying 1. The night before you want to serve the fritters, put the fish in cold water to soak. Change water 4 or 5 times, squeezing half the lime into the water during each of the last two soakings. 2. Rinse fish, drain, and remove skin and bones if necessary. In a large bowl, finely shred the fish. (See Tips, below.) Add the onion, garlic, peppers, celery, green onions, thyme, and black pepper, and mix well. 3. Combine flour and baking powder and add to fish mixture. Stir thoroughly. Slowly add enough water to make a thick paste. 4. Heat oil to 350°F in a deep fryer or pot. Drop fish mixture by tablespoons into hot oil and fry until golden on both sides. 5. Drain on paper towels and serve hot with hot pepper sauce. Serves 4 Tips • Some saltfish may not shred easily. If that’s the case, chop it finely in a food processor or by hand with a knife. Alternatively, put it in boiling water, turn off the heat, and allow it to cool in the liquid. It should then flake easily. Whichever method you use, be sure to “chip it up fine,” as Dingis says. • Before proceeding with step 2, try a little piece of the soaked fish. If it is still too salty for your taste, soak it again in fresh water.

KATHLEEN: I think I’m falling for Garner Bradford. ROSE: What! Hang on a minute. Let me pass the baby to Henry so I can concentrate on this conversation. One sec. Okay. I’m in my bedroom with the door closed. You’re falling for Garner Bradford? KATHLEEN: I’ve been trying hard not to and I’ve been doing an okay job of it, but the company held one of its family barbecue picnics this afternoon. I went and he was there with his girls and it melted me. Seeing him with them. ROSE: More details, please. KATHLEEN: I was talking with one of the women from accounting when I spotted him getting into the food line with the girls. I excused myself and hurried over because it looked like he could use an extra hand. He can’t very well hold three plates at once, right? ROSE: Right. KATHLEEN: I ended up filling his daughter Willow’s plate. ROSE: Which one is Willow? KATHLEEN: The older one. She’s four. Nora, the younger one, is two. After I carried Willow’s plate to their table, Garner was sort of honor-bound to invite me to join them. So I sat down, and when I looked across the table, I saw that Garner had a burger exactly like mine. We both chose the bun with sesame seeds. We both put tomatoes and pickles and grilled onions and ketchup and mustard on ours. ROSE: Let me guess. Neither one of your burgers had lettuce. KATHLEEN: Exactly! No lettuce. ROSE: It sounds like fate. KATHLEEN: That’s what I thought. It felt more and more like fate the longer I sat there. Willow is serious and quiet. Nora is sweet and busy. They’re gorgeous little girls, Rose. ROSE: I’m sure they are. KATHLEEN: And Garner was wonderful with them. He used a wet wipe to clean their hands. He cut their hot dogs into tiny pieces. He brought their sippy cups out of his bag. He redid Willow’s ponytail when it started to sag. The girls look at him like he hung the moon. ROSE: And by the time you finished your lettuce-free hamburger, you were looking at him like he hung the moon, too. KATHLEEN: Yes. ROSE: Mm-hmm. KATHLEEN:

GUAC AD HOC   Hannah’s 1st Note: This is Howie Levine’s guacamole recipe. He’s Lake Eden’s most popular lawyer. 2 ounces cream cheese 4 ripe avocados (I used Haas avocados) 2 Tablespoons lemon juice (freshly squeezed is best) 1 clove garlic, finely minced (you can squeeze it in a garlic press if you have one) cup finely chopped fresh oregano leaves 1 Italian (or plum) tomato, peeled, seeded, and chopped 4 green onions, peeled and thinly sliced (you can use up to 2 inches of the green stem) ½ teaspoon salt 10 grinds of freshly ground pepper (or tea spoon) ½ cup sour cream to spread on top Bacon bits to sprinkle on top of the sour cream Tortilla chips as dippers Howie’s Note: I use chopped oregano because Florence doesn’t always carry cilantro at the Lake Eden Red Owl. This guacamole is equally good with either one. Heat the cream cheese in a medium-sized microwave-safe bowl for 15 seconds on HIGH, or until it’s spreadable. Peel and seed the avocados. Put them in the bowl with the cream cheese and mix everything up with a fork. Mix just slightly short of smooth. You want the mixture to have a few lumps of avocado. Add the lemon juice and mix it in. It’ll keep your Guac Ad Hoc from browning. Add the minced garlic, chopped oregano leaves, tomato, sliced green onion, salt, and pepper. Mix everything together. Put your Guac Ad Hoc in a pretty bowl, and cover it with the sour cream. Sprinkle on the bacon bits. If you’re NOT going to serve it immediately, spread on the sour cream, but don’t use the bacon bits. Cover the bowl with plastic wrap and refrigerate it until time to serve. Then sprinkle on the bacon bits. (My bacon bits got a little tough when I added them to the bowl and refrigerated it. They were best when I sprinkled them on at the last moment.) Hannah’s 2nd Note: Mike and Norman like this best if I serve it with sliced, pickled Jalapenos on top. Mother won’t touch it that way. Yield: This amount of Guac Ad Hoc serves 4 unless you’re making it for a Super Bowl game. Then you’d better double the recipe.

A Mediterranean flatbread, the pita is baked at a high temperature so that puffy pockets form in the middle, which can then be stuffed with meat or beans. He did the same thing that Secretary Girl did with her turtle burger bun... ... picking something that would keep the meat juices from dripping out the bottom! Hmm. You used a handmade Tzatziki sauce to ameliorate the smelliness of the kebab meat and to create a mild base to make the spices stand out. And the burger patty... ... is kofta! A Middle Eastern meatloaf of ground beef and lamb mixed with onions and plentiful spices, its highly fragrant aroma hits the nose hard! Its scent and umami flavor are powerful enough to bring tears to the eyes!" W-what is going on here?! How could they eat all that greasy, heavy meat so quickly and easily?! "Here. Let me give you a lesson. Four things are required for a good burger. A bun, a patty, some kind of sauce and... ...pickles. The sharp smell and tart flavor of pickles is what highlights the meaty umami of the patty. Pickles are a hidden but key component of the best burgers! From what I could tell, you used ginger sticks as your pickle analogue... ... but that was a weak choice." "What?! Then what did you choose that's so much better?!" "The pickle type that I picked for my burger... ...is achaar." "Achaar?" "What kind of pickle is that?" ACHAAR South Asian in origin, achaar consists of fruits or vegetables pickled in mustard oil or brine, and then mixed with a variety of spices. Sometimes called Indian pickles, achaar is strongly tart and spicy. This is achaar I made with onions. The spicy scent of the mustard oil makes the meaty umami of the kofta patty really stands out. For the tartness, I used amchoor- also known as mango powder- a citrusy powder made from dried unripe mangoes. But that's just the base. I added lemon juice to bolster the citrusy flavor of the amchoor... ... and then some garlic, ginger and chili peppers to give it an aroma that tickles the nose. Cloves. Cumin seeds. Black pepper. Paprika. I even added a dab of honey to give it a hint of sweetness.

Masala paste 2 teaspoons garam masala or curry powder 2 teaspoons red pepper flakes 2 teaspoons smoked paprika 1 teaspoon cumin seeds, toasted and ground 1 teaspoon coriander seed, toasted and ground 3/4-inch piece fresh ginger, peeled and grated 1 tablespoon peanut oil 2 tablespoons tomato paste Salt and pepper A handful of fresh cilantro Curry 11/2 tablespoons peanut oil 1 red onion, diced 1 clove garlic, minced 2 tablespoons masala paste (from above) One 14-ounce/400g can diced tomatoes 1 cup/250ml vegetable stock 7 ounces/200g red lentils, rinsed 7 ounces/200g baby spinach leaves 2 tablespoons unflavored low-fat yogurt Rye Barley Roti (recipe follows), for serving Pulse the masala paste ingredients in a mini food processor till well combined and fairly smooth.

What if all Americans: ate a large bowl of green salad daily had a large serving of steamed greens daily ate a cup of beans daily had at least an ounce of raw seeds and nuts daily ate at least three fresh fruits daily had some tomatoes, peppers, onions, mushrooms, herbs, and garlic daily

A nutrient-rich menu of green vegetables, berries, beans, mushrooms, onions, seeds, and other natural foods is the key to achieving optimal weight and health.

Spicy Jambalaya Serves 6 A Creole specialty that’ll make you feel like you’re dining in New Orleans, this is a stick-to-the-ribs dish that boasts shrimp, turkey sausage, and chicken breast. Adjust the cayenne pepper according to how much heat you like in your food. If you’re following the 1,200-calorie plan, be sure to remove your portion before adding the rice to the pot. Cooking spray 2 teaspoons olive oil 1 medium onion, peeled and chopped 2 ribs celery, no leaves, chopped ½ green pepper, seeded, cored, and chopped 2 tablespoons tomato paste 1½ teaspoons dried basil ¼ teaspoon cayenne pepper 1 teaspoon salt 3 garlic cloves, peeled and chopped ½ pound turkey sausage, sliced ½ pound boneless chicken breast, cut into large cubes 2 cans (14.5 ounces each) stewed tomatoes prepared with garlic and pepper 2 ounces diced pimiento, well drained 2 bay leaves 3 cups cooked white rice ½ pound medium shrimp, peeled and deveined (thawed if frozen) 1. Spray a large heavy nonstick skillet with cooking spray. Add the olive oil, onion, celery, and green pepper. Cook over medium-high heat, stirring, for 5 minutes. 2. Stir in the tomato paste, basil, cayenne pepper, salt, garlic, turkey sausage, and chicken. Cook for 5 minutes, stirring. Add the stewed tomatoes, pimiento, and bay leaves and cook for another 5 minutes, or until the meat is thoroughly cooked. 3. Remove the bay leaves. Stir in the rice1 and the shrimp and cook for another 5 minutes, or until the shrimp is cooked and the jambalaya is thoroughly hot.

AUNT CAROL’S CRUNCHY SALAD Salad         2 tablespoons butter         1 package ramen noodles (like the $.13 package)         ½ cup or so of chopped almonds         Handful of sunflower seeds         4 to 6 cups sturdy lettuce (I like romaine)         2 cups or so of chopped broccoli         Some chopped green onions         You can add any crunchy thing: carrots, radishes, snap peas, cabbage Melt the butter in a skillet over medium-high heat. Add the uncooked ramen noodles (break them all up), almonds, and sunflower seeds, and saute until toasted light brown. Maybe 3 to 4 minutes. Let cool. Pour the dressing (recipe below) into the bottom of your salad bowl. Add the lettuce, broccoli, green onions, and toasted crunch mix. Toss when ready to serve. Vinaigrette         4 tablespoons brown sugar         1 teaspoon salt         6 tablespoons rice wine vinegar         2 to 3 drops Tabasco         ½ cup oil (olive, sunflower, walnut, whatever oil you like. Aunt Carol uses canola oil, so no need to get trendy) Mix all the vinaigrette ingredients with a whisk (or just shake this all together in a mason jar if you want to control the quantity or make extra). This is so good. Cannot deal. Add chicken or shrimp, and it is a whole meal. This is a doldrum fixer. I’m so

Kai and I head back into the kitchen, where the platters and trays are set up. Grilled vegetable skewers with a lemon dressing. Beef tenderloin, roasted medium rare, sliced thin, with a grainy mustard sauce. Orzo salad with spinach, red onion, and feta. Filled cucumbers and pickled carrots. White beans with sage. Saffron risotto with artichokes and chicken. Mini pavlovas and poached pears and poppy-seed cookies.

I put some flour, salt, and spices in a freezer bag and then put the pieces of lamb in and then went shake-shake-shake. The lamb was nicely covered with the flour. I browned the lamb and then put it aside. Then I fried some onion with cinnamon, cloves, and cardamom, added some tomatoes and then the lamb, and cooked until the lamb was all flaky. I mixed chopped lettuce, pieces of avocado, and pomegranate seeds, along with a little bit of lemon juice. I cut the pita bread open, put the lamb curry in, and then the lettuce-avocado mixture. All done!

She is never going to let me live down that stupid Thanksgiving," Kai says. I can't help but take the bait. "You made prime rib!" "It was delicious," Kai says, shrugging. "IT WAS BEEF! You can't have beef on Thanksgiving, except for appetizers like meatballs or something. You have TURKEY on Thanksgiving." Last Thanksgiving I spent with Phil and Kai, since I was orphaned and separated and Gilly couldn't make it from London. Everything was delicious, but it was like a dinner party and not Thanksgiving. The prime rib wasn't the only anomaly. No mashed potatoes or stuffing or sweet potatoes with marshmallows or green bean casserole. He had acorn squash with cippolini onions and balsamic glaze. Asparagus almondine. Corn custard with oyster mushrooms. Wild rice with currants and pistachios and mint. All amazing and perfectly cooked and balanced, and not remotely what I wanted for Thanksgiving. When I refused to take leftovers, his feelings were hurt, and when he got to the store two days later, he let me know. "Look," Kai says with infinite patience. "For a week we prepped for the Thanksgiving pickups." He ticks off on his fingers the classic menu we developed together for the customers who wanted a traditional meal without the guilt. "Herb-brined turkey breasts with apricot glaze and roasted shallot jus. Stuffing muffins with sage and pumpkin seeds. Cranberry sauce with dried cherries and port. Pumpkin soup, and healthy mashed potatoes, and glazed sweet potatoes with orange and thyme, and green beans with wild mushroom ragu, and roasted brussels sprouts, and pumpkin mousse and apple cake. We cooked Thanksgiving and tasted Thanksgiving and took Thanksgiving leftovers home at the end of the day. I just thought you would be SICK OF TURKEY!

For the sauce 4 tablespoons olive oil 2 cloves garlic, chopped 2 medium onions, sliced thinly 3 sweet bell peppers (a combination of red, green, and/or yellow), thinly sliced and slices cut in half 1⁄2 teaspoon hot pepper, seeded and finely chopped Salt and freshly ground black pepper 2 green onions, thinly sliced on the diagonal 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme 2 tablespoons cilantro, chopped 3–4 tomatoes, chopped 1⁄2 cup white wine (approx.) For the fish 2 limes 2 1⁄2–3 pounds dorado or other fish fillets 1 cup flour Salt and freshly ground black pepper 2 tablespoons butter 2 tablespoons olive oil 2 cloves garlic, thickly sliced 1. To make the sauce: In a large, heavy pan with a lid, heat the olive oil. Add the garlic and onions and cook gently over medium heat, stirring frequently, until the onions are meltingly soft and translucent (but not brown), about 10 minutes. 2. Add the sweet and hot peppers, and cook about 10 minutes more, stirring occasionally. Season with salt and pepper and add green onions, thyme, cilantro, and tomatoes. Cover and cook until the sauce has thickened a bit, about 10 minutes. 3. Add the white wine and simmer a bit longer for the flavors to blend. Taste and adjust seasoning, adding a bit more wine, stock, or water if the sauce seems too thick. Keep warm over low heat. 4. Meanwhile, squeeze the limes over the fish, and rub with the pith. Season the flour with salt and pepper and dredge the fillets in the mixture. 5. In a large skillet, heat the butter and oil. Add the sliced garlic cloves and allow them to sauté for about 5 minutes over low heat. 6. Remove the garlic and raise the heat to medium. Sauté the dorado fillets, about 4 minutes per side (if thick), turning only once. Fish is done when it just flakes. Serve with rice and the warm tomato sauce. Serves 6

BLOKHIN’S KOREAN BARBECUED RIBS Rinse flanken-style ribs in cold water. In a separate bowl, mix soy sauce, brown sugar, rice wine, sesame oil, black pepper, and cayenne. Combine onion, garlic, pears, and ginger, and process to a smooth purée, then add to the soy mixture. Add toasted sesame seeds and a splash of water to thin. Pour marinade over ribs and toss to cover. Chill overnight, then bring to room temperature and discard marinade. Grill or broil until caramelized. Serve on lettuce leaves with ssamjang paste, pickled peppers, kimchi, cucumber salad, and steamed rice.

Almond Flatbread Autophagy activators: SP, SA, SU, PO, VIT Makes 4 servings • Prep time: 5 minutes • Cook time: 25 minutes This flatbread uses high-protein almond flour instead of wheat or other grain-based flour, giving you a bread that won’t cause a spike in your blood sugar. Enjoy it with Tahini. 1 cup almond flour 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 4 tablespoons tea seed oil, plus more for brushing ½ large onion, thinly sliced 1 cup finely chopped kale 2 teaspoons chopped fresh rosemary 1. Preheat the oven to 450°F. Put a well-seasoned cast-iron skillet in the oven to preheat. 2. In a large bowl, combine the almond flour, salt, and pepper. While whisking, slowly add 1 cup lukewarm water and whisk to eliminate lumps. Stir in 2 tablespoons of the oil. Cover and let sit while the oven heats, or for up to 12 hours. The batter should have the consistency of heavy cream. 3. Carefully remove the hot pan from the oven, pour the remaining 2 tablespoons oil into the pan, and swirl to coat. Add the onion and return the pan to the oven. Bake, stirring once or twice, until the onion is well browned, 6 to 8 minutes. Add the kale and rosemary and stir to combine. 4. Carefully remove the pan from the oven and transfer the onion-kale mixture to the bowl with the batter. Stir to combine, then immediately pour the batter into the pan. 5. Bake for 10 to 15 minutes, until the edges look set. Remove from the oven and switch the oven to broil, with a rack a few inches away from the heating element. 6. Brush the top of the bread with 1 to 2 tablespoons oil. Broil just long enough for the bread to brown and blister a little on top. 7. Cut the bread into four wedges, and serve hot or warm with some grass-fed ghee or butter. Nutritional analysis per serving (¼ flatbread): fat 28g, protein 6g, carbohydrate 8g, net carbs 4g

After several courses, Dylan looked at the menu, noting that "Cheeseburger" was next up. "Okay, this is something I recognize," he said with relief. "Don't get too excited," said Grace knowingly as she sipped the last of a bright and barnyard funky Romanee-Saint-Vivant from a big-bowled burgundy stem. The waiter stepped out of the shadows and set two servings of the next course on the table simultaneously. Another server placed two very large Bordeaux stems on the table, and then carefully filled each with just one and a half ounces of wine. "This is Chef's cheeseburger," the waiter said. "Paired with the '70 Latour." The waiter and other server then backed away. Dylan and Grace leaned forward, examining the strange creation. It smelled amazing, though it looked much more like something from a science class than from a Michelin-starred restaurant-- a tiny piece of freeze-dried cheese on a teaspoon of bison tartare, lying atop a small lettuce pillow that had been filled with Vidalia onion smoke. It sat on a small warm open-face wheat bun, and the whole thing was presented on a miniature plate on which was a little pool of foamed heirloom tomato, and another of foamed mustard seed. And it was all topped with a few droplets of pureed brined Japanese cucumber. Dylan just stared at it. "I feel like it belongs in a museum." "I know. It's almost too beautiful to eat," Grace said. They were both captivated by the variety of scents coming from the presentation. It did, indeed, smell like an amazing cheeseburger. "Well, I'm gonna try," said Dylan, putting the little top bun on. Grace watched as he picked it all up with his thumb and forefinger, dapped it in the foamed tomato and mustard, and popped it in his mouth. Dylan's mouth and nose were filled to bursting with all the expected flavors and scents of a great cheeseburger-- bread, meat and cheese, ketchup and mustard, lettuce and pickle. Oh, wow, it was good. And as he chewed, he popped the lettuce pillow, adding just the right touch of sweet onion scent and flavor to the mouthful.

Red lentil soup, although quite seductive in scent, is as simple to make as its name suggests. Marjan preferred to boil her lentils before frying the chopped onions, garlic, and spices with some good, strong olive oil. Covering the ready broth, lentils, and onions, she would then allow the luscious soup to simmer for half an hour or so, as the spices embedded themselves into the compliant onion skins. In the recipe book filed away in her head, Marjan always made sure to place a particular emphasis on the soup's spices. Cumin added the aroma of afternoon lovemaking to the mixture, but it was another spice that had the greatest tantric effect on the innocent soup drinker: 'siah daneh'- love in the midst- or nigella seed. This modest little pod, when crushed open by mortar and pestle, or when steamed in dishes such as this lentil soup, excites a spicy energy that hibernates in the human spleen. Unleashed, it burns forever with the unbound desire of an unrequited lover. So powerful is nigella in its heat that the spice should not be taken by pregnant women, for fear of early labor. Indigenous to the Middle and Near Easts of the girls' past lives, nigella is rarely used in Western recipes, its ability to soothe heartburn and abolish fatigue quite overlooked.

Whether you grow your own transplants or buy them, here’s what you should plant outside as transplants and what you can grow from seed. Seeds Transplants Bean Basil Carrot Broccoli Chives Brussels sprouts Cucumber Cabbage Dill Cauliflower Lettuce Celery Okra Collards Parsley Eggplant Parsnip Kale Onion Leek Pea Pepper Pumpkin Spinach Radish Swiss chard Turnip Tomato Watermelon

Nuts, seeds, dark chocolate, red wine, olive oil and vegetables like leeks, garlic and onions are packed with the chemicals that microbes love. We should also be eating more fermented foods like live yoghurt, kimchi, sauerkraut and kefir.

So think about eating plenty of red foods to support healthy Akkermansia (sorry girls, I’m not talking about red wine here): cherries, raspberries, strawberries, pomegranate seeds, red grapes, red apples, and red peppers. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, kale, and artichokes contain compounds that help detoxify estrogen. Prebiotics and probiotic-rich foods are bacterial darlings. Gut bacteria love to munch on prebiotic foods like garlic, onion, asparagus, and bananas. Probiotic foods such as kefir, kombucha, kimchi, sauerkraut, and other fermented foods bring beneficial bacterial strains, like lactobacillus, to the gut.

FEATURES OF A NUTRITARIAN DIET •  Large green salads with seed/nut-based dressings •  Bean soups with carrot/tomato juice and cruciferous vegetables •  Green vegetables, onions, and mushrooms steamed or cooked in a wok •  Animal products limited to no more than three small servings per week •  No dairy, white flour, and white rice •  No processed foods, cold cereals, and sweets •  No sweeteners, except fruit and limited unsulfured dried fruit •  Carbohydrates with high nutritional quality such as beans, peas, squashes, lentils, and intact whole grains •  Protective foods such as walnuts, mushrooms, onions, berries, and seeds

Artichoke Hummus Serves: 6 1 (12-ounce) bag frozen artichoke hearts 1½ cups cooked garbanzo beans or 1 (15-ounce) can no-salt-added garbanzo beans 2 tablespoons raw tahini or unhulled sesame seeds 2 tablespoons MatoZest* or other no-salt seasoning blend, adjusted to taste 2 tablespoons chopped onion 1 bulb roasted garlic, skins removed (see Note) 1 clove raw garlic 1 lemon, juiced 2 tablespoons water Cook artichoke hearts according to package directions. Drain. Blend all ingredients until smooth. Add additional water if needed to adjust consistency. Use as a dip for raw veggies. Note: Garlic can be roasted with the entire bulb intact and skin on or it can be roasted using peeled and separated cloves. Roast at 300˚F for about 25 minutes or until soft. PER SERVING: CALORIES 139; PROTEIN 7g; CARBOHYDRATE 22g; TOTAL FAT 3.9g; SATURATED FAT 0.5g; SODIUM 40mg; FIBER 6.3g; BETA-CAROTENE 7mcg; VITAMIN C 11mg; CALCIUM 75mg; IRON 2mg; FOLATE 159mcg; MAGNESIUM 48mg; ZINC 1.2mg; SELENIUM 2.7mcg

Orange Sesame Dressing Serves: 3 4 tablespoons unhulled sesame seeds, divided ¼ cup raw cashew nuts or ⅛ cup raw cashew butter 2 navel oranges, peeled 2 tablespoons Blood Orange Vinegar*, Riesling Reserve Vinegar*, or white wine vinegar Toast the sesame seeds in a dry skillet over medium-high heat for 3 minutes, mixing with a wooden spoon and shaking the pan frequently. In a high-powered blender, combine 2 tablespoons of the sesame seeds, cashews, oranges, and vinegar. If needed, add orange juice for a thinner consistency. Sprinkle remaining sesame seeds on top of the salad. Serving Suggestion: Toss with mixed greens, tomatoes, red onions, and additional diced oranges or kiwi. PER SERVING: CALORIES 162; PROTEIN 5g; CARBOHYDRATE 17g; TOTAL FAT 9.6g; SATURATED FAT 1.5g; SODIUM 4mg; FIBER 3.5g; BETA-CAROTENE 82mcg; VITAMIN C 55mg; CALCIUM 133mg; IRON 2.2mg; FOLATE 43mcg; MAGNESIUM 76mg; ZINC 1.4mg; SELENIUM 5.4mcg

Butternut Breakfast Soup Serves: 6 4 cups frozen butternut squash 2 medium apples, peeled, seeded, and chopped 4 cups (packed) kale, tough stems and center ribs removed and leaves chopped, or frozen kale, chopped 1 cup chopped onion 2 tablespoons Pomegranate Balsamic Vinegar* or other fruit-flavored vinegar 5 cups carrot juice, fresh (5 pounds of carrots, juiced) or store-bought refrigerated ½ cup unsweetened soy, almond, or hemp milk ½ cup raw cashews ¼ cup hemp seeds 1 teaspoon cinnamon ½ teaspoon nutmeg Place squash, apples, kale, onion, vinegar, and carrot juice in a soup pot. Bring to a boil, lower heat, cover, and simmer for 30 minutes or until kale is tender. Purée half of the soup with the nondairy milk, cashews, and hemp seeds in a high-powered blender. Return blended mixture to soup pot. Add cinnamon and nutmeg. PER SERVING: CALORIES 314; PROTEIN 9g; CARBOHYDRATE 58g; TOTAL FAT 8.3g; SATURATED FAT 1.3g; SODIUM 167mg; FIBER 9.7g; BETA-CAROTENE 28,816mcg; VITAMIN C 106mg; CALCIUM 267mg; IRON 4.3mg; FOLATE 70mcg; MAGNESIUM 159mg; ZINC 1.9mg; SELENIUM 8.4mcg

Remember to put some cruciferous vegetables into that raw green salad: shredded red or green cabbage, baby kale, arugula, watercress, Chinese cabbage, or baby bok choy. Also, add some thinly sliced red onion or scallion, maybe some tomato or pomegranate kernels, and then top it off with one of the dressings you will learn about, made by blending whole nuts and seeds (instead of oil) with other savory ingredients. I use the Russian Fig Dressing made with almonds, tomato sauce, and fig vinegar the most.

Foods rich in prebiotic fiber include tubers, rutabagas, parsnips, radishes, roots, the chicory family (such as radicchio and endive), okra, artichokes, pressure-cooked beans and legumes, leeks, asparagus, onions, basil seeds, flaxseeds, and more. In addition, two of my preferred sweeteners are Just

For Breakfast Intact grain, such as steel cut oats, hulled barley, or buckwheat groats (cooked by boiling in water on a low flame). If you soak the grain overnight, the cooking time will be much shorter in the morning. Add ground flaxseeds, hemp seeds, or chia seeds to this hot cereal, along with fresh or frozen fruit. Use mostly berries, with shredded apple and cinnamon. Or a serving of coarsely ground, 100 percent whole grain bread with raw nut butter. Or as a quick and portable alternative, have a green smoothie, such as my Green Berry Blended Salad. For Lunch A big (really, really big!) salad with a nut/seed-based dressing (see Chapter 9 for some great choices) Vegetable bean soup One fresh fruit For Dinner Raw vegetables with a healthful dip A cooked green vegetable that is simply and quickly prepared: steamed broccoli florets; sautéed leafy greens such as kale, collard greens, or Swiss chard; asparagus, frozen artichoke hearts, or frozen peas. A vegetable dish that has some starchy component or intact grain with it, such as a bean/oat/mushroom burger on a whole wheat pita or a stir-fried dish with onions, cabbage, mushrooms, and water chestnuts with wild rice or other intact grain and a sauce such as Thai peanut sauce.

Wheat berries: A wheat berry is the entire wheat kernel, the intact whole grain, composed of the bran, germ, and endosperm. The chewy texture of wheat berries makes them an interesting, hearty addition to a variety of salads. They can also be used as an alternative to rice. Cook in boiling water for about fifty minutes or until tender. Wild rice: This is not actually rice but the seed of a semiaquatic grass that is native to North America. Wild rice is rich in antioxidants and is a good alternative to brown rice; however, attention should be placed on finding low-arsenic wild brands or naturally-growing wild rice without arsenic. Wild rice bursts open when cooked, so it is easy to tell when it is done. Combine with mushrooms, onions, and your favorite herbs for a simple side dish or add to soups and stuffing.

Singh then experimented on a vast number of species, such as com­ mon asters, petunias, cosmos, and white spider lilies, along with such economic plants as onions, sesame, radishes, sweet potatoes, and tapioca. Each of these species Singh entertained for several weeks just before sunrise with more than half a dozen separate ragas, one per experiment, played on the flute, violin, harmonium, and veena; the music lasted a half hour daily, scaled at a high pitch, with frequencies between one hundred and six hundred cycles per second. From all this experimenta­tion Singh was able to state, in the magazine of the Bihar Agricultural College at Sabour, that he had "proven beyond any shadow of doubt that harmonic sound waves affect the growth, flowering, fruiting, and seed-yields of plants.

In the refrigerated-food section, I pick up a few items, like another customer does next to me, and turn them over to read the nutritional information. I like reading the various numbers that tell me how what I am holding will transform inside a human's body. Energy: 326 cal, Fat: 16g, Carbohydrates: 38g; Protein: 11g. This meal has grains and pomegranate seeds, spring onion, olive oil, mustard seeds, garlic, and lemon. It is called a "Superfood, Super-Clean Salad.

2 large chayotes 1 brown-skinned yellow onion 2 tbsp. butter 1 cup stewed tomatoes, drained ¼ tsp. Mexican oregano Pinch of ground cloves Pinch of garlic powder Salt Freshly ground black pepper ½ lb. ground beef ½ tsp. taco seasoning mix Grated Parmesan cheese Cut the chayotes in half lengthwise. Remove the thin, flat seeds and boil the halves until tender, about ½ hour. Then scoop out the pulp, leaving the shells intact for stuffing. Chop the onion and cook in 1 tablespoon butter. Add the tomatoes and sprinkle with oregano, cloves, garlic powder, salt to taste, and pepper. Stir in the chopped chayote pulp. Brown the ground beef in 1 tablespoon butter and season with a little salt, pepper, and the taco seasoning mix. Combine the beef with the vegetables and heap the shells with this mixture. Sprinkle generously with grated cheese and bake at 350° for ½ hour. Serves 4.

WEEK#1 SHOPPING LIST   *FRUITS & VEGETABLES ALL ORGANIC AND/OR WILD *MEATS FREE RANGE, NO ANTIBIOTICS OR HORMONES ADDED *FISH OCEAN WISE & WILD *Remember to always read the ingredients and check for added sugars, chemicals and MSG etc.   1 LEMON 2 LIMES 4 MEDIUM YELLOW ONIONS 1 BUNDLE ORGANIC GREEN ONIONS 1 RED ONION 1 GINGER ROOT 2 WHOLE GARLIC 1 BUNDLE OF ASPARGUS 2 CAULIFLOWER HEADS 2 ORGANIC RED PEPPERS 2 GREEN PEPPERS 3 AVOCADOS 1 PACK BOK CHOY 15 ORGANIC TOMATOES 1 SPAGHETTI SQUASH 3 SWEET POTATOES 1 YAM 2 BUNDLES OF ORGANIC BROCCOLI 6 ZUCCHINI 4 CARROTS 3 BEETS 12-15 BROWN MUSHROOMS 1 SMALL BAG/BOX ARUGULA SALAD 1 BUNDLE OF ROMAINE LETTUCE 1 BUNDLE FRESH BASIL   2 APPLES 1 BANANA 1 SMALL PACKAGE FRESH OR FROZEN WILD BLUEBERRIES 1 ORANGE   2 PACKAGES FREE RANGE NO ANTIOBIOTIC EGGS (24 TOTAL)   1 20oz (750Ml) TOMATO SAUCE 1 CAN 14OZ TOMATO PUREE 2 8oz (250mL) CANS COCONUT CREAM 2 16oz (500mL) CANS COCONUT MILK 1 12OZ CAN PUMPKIN PUREE   JAR OF OLIVES (no sugars added)   1 - ½ LB SMALL BAG (200G) OF REAL CRAB MEAT 2 – 2 LB BAGS (400G EACH) OF FROZEN WILD SHRIMP & SCALLOP MEDLEY 1 LARGE PIECE WILD SOCKEY SALMON (FRESH) 1 LB BEEF SIRLOIN 1LB GROUND BEEF 1 ½ LB (750G) NO-ANTIOBIOTIC CHICKEN SLICES 4 NO-ANTIOBIOTIC ALL NATURAL CHICKEN BREAST 7OZ (400G) ORGANIC GROUND TURKEY 1 PACKAGE MSG-FREE, NO NITRATE BACON   100G DRIED FRUIT (BLUEBERRIES, CRANBERRIES) 200G HAZELNUTS 100G ALMONDS 100G CASHEWS 100 WALNUTS 100G SESAME SEEDS 50G PUMPKIN SEEDS   1 BOTTLE NO SULFITE ORGANIC WHITE WINE (OPTIONAL)  

Nonna’s Roast Rabbit with Apricots Serves 4   Ingredients 1 rabbit, cut up Salt and pepper 1–2 tbsp. olive oil 2 tsp. fennel seeds 7 ounces of onion, cut into eighths 3 tbsp. tomato paste 4 tomatoes, stemmed and quartered 8 fresh apricots, cut into wedges, pits removed 3 sprigs of thyme 1 cup of white wine Brown sugar to taste Cooking Instructions   Rub the rabbit parts with salt and pepper.

BLACK BEAN LETTUCE BUNDLES SERVES 4 2 cups cooked or canned no-salt-added or low-sodium black beans, drained and rinsed ½ large, ripe avocado, peeled, pitted, and mashed ½ medium green bell pepper, seeded and chopped 3 green onions, chopped cup chopped fresh cilantro cup mild no-salt-added or low-sodium salsa 2 tablespoons fresh lime juice 1 clove garlic, minced 1 teaspoon ground cumin 8 large romaine lettuce leaves In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining ingredients except the lettuce and mix. Place approximately ¼ cup of the mixture in the center of each lettuce leaf and roll up like a burrito.

medium spaghetti squash (about 2½ pounds) 4 tablespoons butter, ghee, or coconut oil, divided 2 cloves garlic, minced 1 medium carrot, diced 2 stalks celery, diced ½ medium yellow onion, minced 1 small red bell pepper, diced 1 pound ground chicken 1 teaspoon garlic powder 1 teaspoon fine sea salt ¼ teaspoon black pepper 1 cup hot sauce (I prefer Tessemae’s or Frank’s RedHot) ¼ cup Super Simple Mayonnaise (see here) or store-bought mayo (I use Sir Kensington’s or Primal Kitchen Foods) 3 large eggs, whisked chopped scallions, for garnish sliced avocado, for garnish Preheat the oven to 400°F. Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30 to 35 minutes or until the skin gives when you press your finger to it. Remove the squash from the oven and reduce the oven temperature to 350°F. Grease a Dutch oven or an 8-inch square glass baking dish with 2 tablespoons of the butter. Let the squash cool for 5 minutes, remove the seeds, and then use a fork to remove the threads and place them in the greased baking dish. In a large sauté pan over medium heat, melt the remaining 2 tablespoons of butter. Add the garlic, carrot, celery, onion, and bell pepper and cook for about 10 minutes, until the onion is translucent. Add the ground chicken, garlic powder, salt, and pepper and cook, using a wooden spatula to break up the chicken into small pieces, until the chicken is no longer pink, about 8 minutes. Remove the pan from the heat, then add the hot sauce and mayo and mix well to combine. Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads. Add the whisked eggs and mix everything together until you can no longer see the eggs. Bake for 1 hour or until the top forms a slight crust that doesn’t give when you press it in the middle. Let rest for 5 minutes before serving. Garnish with chopped scallion and avocado slices.

NUTRITARIAN DAILY CHECKLIST (Make copies of this chart and check off each point each day.)   Eat a large salad as the main dish for at least one meal.  Eat at least a half cup, but preferably closer to 1 cup, of beans.  Eat one large (double-size) serving of steamed green vegetables.  Eat at least 1 ounce of nuts and seeds if you’re female and at least 1.5 ounces of nuts and seeds if you’re male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.  Eat some cooked mushrooms and raw and cooked onions.  Eat at least three fresh fruits.

Tilapia with Mango Salsa   INGREDIENTS: 1/3 cup extra-virgin olive oil 1 tablespoon lemon juice 1 tablespoon minced fresh parsley 1 clove garlic, minced 1 teaspoon dried basil 1 teaspoon ground black pepper 1/2 teaspoon salt 2 (6 ounce) tilapia fillets 1 large ripe mango, peeled, pitted and diced 1/2 red bell pepper, diced 2 tablespoons minced red onion 1 tablespoon chopped fresh cilantro 1 jalapeno pepper, seeded and minced 2 tablespoons lime juice 1 tablespoon lemon juice salt and pepper to taste   INSTRUCTIONS: ●Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a re-sealable plastic bag. ●Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. ●Marinate in the refrigerator for 1 hour. ●Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. ●Add the lime juice and 1 tablespoon of lemon juice, and toss well. ●Season to taste with salt and pepper, and refrigerate until ready to serve. ●Preheat an outdoor grill for medium-high heat, and lightly oil grate. ●Remove the tilapia from the marinade, and shake off excess. ●Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. ●Serve the tilapia topped with mango salsa. ●Enjoy!

The five cells are silky-white within, and are filled with a mass of firm, cream-coloured pulp, containing about three seeds each. This pulp is the eatable part, and its consistence and flavour are indescribable. A rich custard highly flavoured with almonds gives the best general idea of it, but there are occasional wafts of flavour that call to mind cream-cheese, onion-sauce, sherry-wine, and other incongruous dishes. Then there is a rich glutinous smoothness in the pulp which nothing else possesses, but which adds to its delicacy. It is neither acid nor sweet nor juicy; yet it wants neither of these qualities, for it is in itself perfect. It produces no nausea or other bad effect, and the more you eat of it the less you feel inclined to stop. In fact, to eat Durians is a new sensation worth a voyage to the East to experience.

Lentil-Mushroom Burgers For any reluctant vegan who worries that nothing will ever replace the taste or texture of a juicy beef patty, consider the lentil burger. It might not matter so much that lentils are an excellent source of protein, that they are one of the fastest-cooking legumes, or that they are consumed in large quantities all over Europe, Asia, and Africa (even Idaho!). What will impress you is how tender, juicy, and “meaty” they taste. I grew up grilling over campfires, and I know burgers. These are as delicious as they come. Sometimes I’ll even take a few patties with me on long training runs and races.        1 cup dried green lentils (2¼ cups cooked)      2¼ cups water      1 teaspoon dried parsley      ¼ teaspoon black pepper      3 garlic cloves, minced      1¼ cups finely chopped onion      ¾ cup finely chopped walnuts      2 cups fine bread crumbs (see Note)      ½ cup ground flax seed (flax seed meal)      3 cups finely chopped mushrooms   1½ cups destemmed, finely chopped kale, spinach, or winter greens      2 tablespoons coconut oil or olive oil      3 tablespoons balsamic vinegar      2 tablespoons Dijon mustard      2 tablespoons nutritional yeast      1 teaspoon sea salt      ½ teaspoon black pepper      ½ teaspoon paprika   In a small pot, bring the lentils, water, parsley, 1 garlic clove, and ¼ cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35 to 40 minutes, until the water is absorbed and the lentils are soft. While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well. Sauté the remaining onion, remaining garlic, the mushrooms, and greens in the oil for 8 to 10 minutes, then set aside. Remove the lentils from the heat, add the vinegar and mustard, and mash with a potato masher or wooden spoon to a thick paste. In a large mixing bowl, combine the lentils, sautéed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15 to 30 minutes or more. Using your hands, form burger patties to your desired size and place on waxed paper. Lightly fry in a seasoned skillet, broil, or grill until lightly browned and crisp, 3 to 5 minutes on each side. Extra uncooked patties can be frozen on wax paper in plastic bags or wrapped individually in aluminum foil, making for a quick dinner or wholesome burger for the next barbecue.   MAKES A DOZEN 4-INCH DIAMETER BURGERS   NOTE: To make the bread crumbs, you’ll need about half of a loaf of day-old bread (I use Ezekiel 4:9). Slice the bread, then tear or cut into 2- to 3-inch pieces and chop in a food processor for 1 to 2 minutes, until a fine crumb results. The walnuts can also be chopped in the food processor with the bread.  

Salmon en Croute In Celtic mythology, the salmon is a magical fish that grants the eater knowledge of all things. Notes: Nonstick spray may be substituted for melted butter. Keep the phyllo covered with plastic wrap and a damp towel until ready to assemble; otherwise, it will dry out. 2 cloves garlic 1 7-oz. jar sun-dried tomatoes in olive oil 3 cups torn fresh basil leaves salt and pepper to taste 1 package 9x14 phyllo dough, thawed 1 cup melted butter 10 4-oz. salmon fillets, skin removed 2 eggs, beaten with ¼ cup water Preheat oven to 425 degrees. In a food processor, blend garlic, tomatoes with oil, basil, and salt and pepper. Set aside. Grease two large cookie sheets. Carefully lay five sheets of phyllo across each cookie sheet, overlapping and brushing each sheet with melted butter. Repeat. Divide salmon evenly between the cookie sheets and place vertically on top of phyllo, leaving a space between each fillet. Divide and spread basil mixture on top of each individual salmon fillet. Cover salmon with five sheets of phyllo, brushing each sheet with butter. Repeat. With a pizza cutter or knife, slice in between each fillet. Using egg wash, fold sides of phyllo together to form individual “packets.” Bake for 15–20 minutes. Serves 10. Lemon Zucchini Bake Use lemon thyme to add a sweet citrus flavor to everything from poultry to vegetables. If you can’t find it in your area, try chopped lemon balm, lemon verbena, or lemon basil. ¼ cup seasoned bread crumbs ¼ cup grated Parmesan cheese 2 teaspoons lemon thyme leaves 2 large zucchinis, thinly sliced 1 large Vidalia onion, thinly sliced 4 tablespoons melted butter Preheat oven to 350 degrees. Mix bread crumbs, cheese, and thyme. In a round casserole dish, layer half of the zucchini and half of the onion slices. Baste with melted butter. Add half of the bread crumb mixture. Repeat layers and bake, covered, for 20 minutes. Serves 4–6. Body Scrub Sugar scrubs are a great way to slough off stress and dead skin. For unique scents, try layering dried herbs like lavender (revitalizing) or peppermint (energizing) with a cup of white sugar and let stand for two weeks before use, shaking periodically. Then blend with a tablespoon of light oil such as sunflower seed. Slough away dead skin in the shower or tub.

Week 1: Too Busy to Cook a Nutritarian Menu Day 1 BREAKFAST Oatmeal with blueberries and chia seeds. Combine 1/ 2 cup old-fashioned oats with 1 cup water or nondairy milk. Heat in microwave on high for 2 minutes, stir and microwave an additional minute. Stir in thawed frozen blueberries and chia seeds. One apple or banana LUNCH Huge salad with assorted vegetables, walnuts, and bottled low-sodium/ no-oil dressing Low-sodium purchased vegetable bean soup One fresh or frozen fruit DINNER Carrot and celery sticks, cherry tomatoes, raw cauliflower, and red pepper slices with bottled low-sodium/ no-oil dressing Sunny Bean Burgers* on 100 percent whole grain pita with tomato, red onion, sautéed mushrooms, and low-sodium ketchup Black Cherry Sorbet* or fresh or frozen fruit

Day 4 BREAKFAST Thawed frozen blueberries or strawberries mixed with currants, crushed walnuts, and raw sunflower seeds LUNCH 100 percent whole grain wrap or pita with mixed greens, tomato, avocado, sliced onion, and Russian Fig Dressing* or bottled low-sodium/ no-oil dressing (add 2 ounces of baked chicken or turkey if desired) One fresh fruit. Always keep some apples on hand, because they don’t get crushed when traveling with you. DINNER Salad with bottled low-sodium/ no-oil dressing White Bean and Kale Soup* or low-sodium purchased vegetable bean soup with added frozen vegetables Apple Surprise* or fresh or frozen fruit

Slow Cooker Hot German Potato Salad 5 med. potatoes (about 1 3/4 lbs.), cut into 1/4" slices 1 large onion, chopped 1/3 cup water 1/3 cup cider vinegar 2 tbs. all-purpose flour 2 tbs. Sugar 1 tsp. Salt 1/2 tsp. celery seed 1/4 tsp. Pepper 4 slices crisply cooked bacon, crumbled Mix potatoes and onion in 3 1/2-6 qt. slow cooker. Mix remaining ingredients except bacon; pour into cooker. Cover and cook on LOW 8-10 hrs. or until potatoes are tender. Stir in bacon. Enjoy!

life and conditions in Virginia. It included 2 grindstones, 2 mill stones, garden seeds: parsnips, carrot, cabbage, turnip, lettuce, onion, mustard and garlic; books on "husbandry & huswifry;" 22,500 "nayles of severall sorts;" and "sives to make gunpowder in Virginia.

Serves 10 to 12 1 onion, chopped 1 small head of garlic, all cloves chopped or pressed 8 ounces mushrooms, sliced 1 head broccoli, chopped 2 carrots, chopped 2 red bell peppers, seeded and chopped 1 can corn, rinsed and drained 1 package Silken Lite tofu ½ teaspoon cayenne pepper 1 teaspoon oregano 1 teaspoon basil 1 teaspoon rosemary 2 jars pasta sauce (see E2-Approved Foods) 2 boxes whole grain lasagna noodles 16 ounces frozen spinach, thawed and drained 2 sweet potatoes, cooked and mashed 6 roma tomatoes, sliced thin 1 cup raw cashews, ground

STIR-FRY VEGETABLES WITH ALMONDS Serves: 4   Prep time: 20 minutes   Cook time: 10 minutes 1 tablespoon extra virgin olive oil 1 tablespoon sesame oil 2 stalks celery, thinly sliced on the bias 1 onion, cut in half and thinly sliced 2 carrots, peeled and cut into half-moons 2 cups broccoli florets or sliced bok choy 1 red or yellow pepper, seeded and sliced into strips optional: 16 ounces organic firm tofu, cubed 2-inch piece gingerroot, peeled and julienned 2 cloves garlic, sliced 1 jalapeño chili, seeded and thinly sliced 6 mushrooms, stalks removed, thinly sliced ½ cup whole raw almonds ¼ cup water (more if needed) 2 tablespoons low-sodium, gluten-free tamari ½ cup whole basil leaves 3 scallions, thinly sliced on the bias In a large sauté pan or wok, heat the olive oil and sesame oil over medium-high heat. Add the celery, onions, and carrots and stir-fry for 2 minutes. Add the broccoli or bok choy, peppers, and tofu, if using, and stir-fry another 2 minutes. Add the ginger, garlic, jalapeño, and mushrooms and cook 2 more minutes. Add the almonds, a little of the water as needed, and the tamari and continue to stir-fry until the vegetables are cooked but still crunchy. Toss with the basil and scallions just before serving.

Zucchini, 1 medium NUTS/SEEDS Almond butter, all natural, if desired for smoothies Almonds, 1 bag whole plus 1 bag sliced Chia seeds Flaxseed, ground Peanut butter, all natural (such as Smucker’s, Teddie, or 365 Whole Foods) Pecans Pumpkin seeds Sesame seeds Walnuts SPICES/PANTRY ITEMS Balsamic vinegar Basil Black pepper, ground Cinnamon Coconut milk, light, 1 can Cumin Curry powder (look for brands with no onion or garlic, such as Spice Appeal)

GREEK PITAS Ground beef, or a mixture of lamb and beef, can be used in these flavorful meatballs. 4 SERVINGS                    INGREDIENTS                  1 pound (454 gm) ground lamb                  ¾ cup (177 mL) fresh bread crumbs                  1 egg                  ¼ cup (59 mL) finely chopped onion                  1 teaspoon (5 mL) each: dried oregano and mint leaves                  ¾ teaspoon (3.7 mL) salt                  ½ teaspoon (5 mL) pepper                  ¾ cup (177 mL) chicken broth                  2 pita breads, halved                  Cucumber-Yogurt Sauce (recipe follows)                  4 tablespoons crumbled feta cheese 1. Combine lamb, bread crumbs, egg, onion, oregano, mint, salt and pepper; shape into 16 meatballs. Place in slow cooker with chicken broth; cover and cook on low 4 hours. Drain and discard juices, or save for another use. 2. Spoon 4 meatballs into each pita half; top meatballs in each pita half with 2 tablespoons Cucumber-Yogurt sauce and 1 tablespoon (15 mL) feta cheese. CUCUMBER-YOGURT SAUCE MAKES ABOUT ½ CUP (118 ML)                    INGREDIENTS                  ¼ cup (59 mL) each: plain yogurt, finely chopped seeded cucumber                  1 teaspoon (5 mL) dried mint leaves 1. Mix all ingredients.

LENTILS WITH SAUSAGES { LENTILLES AUX SAUCISSES } My friend Fabienne makes this dish at the drop of a hat, because it’s quick, simple, satisfying, and delicious! Traditional vegetables in a dish like this are carrots, celery, onions, and perhaps fennel, which make it so flavorful. Sometimes it’s fun to go a bit wild, though, as Fabienne says. “I use red bell pepper,” she said. “It gives the dish exciting color and flavor.” Whichever vegetables you use, be sure to dice them so they blend in nicely. This calls for a hearty red, from Cahors. NOTE: You need delicious pork for this recipe. I’ve suggested kielbasa and slab bacon; use pork belly or unsmoked bacon, salt pork that you’ve boiled in fresh water twice first, or fresh pork sausages. 1 tablespoon duck fat or extra-virgin olive oil 2 medium onions, diced 1 small red bell pepper, seeds and pith removed Sea salt and freshly ground black pepper 1 large clove garlic, green germ removed, minced 1 cup (250g) green lentils (ideally lentilles de Puy), picked over for small stones, rinsed 1 bouquet garni 1 (8-ounce; 250g) Morteau or kielbasa, cut into ½-inch (1.2cm) rounds 2 to 3 fresh sausages (about 8 ounces; 250g total), cut into 2-inch (5cm) pieces 6 ounces (180g) lean slab bacon, cut into 1-inch (2.5cm) chunks Fresh flat-leaf parsley, for garnish Grainy mustard, for serving Melt the duck fat in a medium, heavy-bottomed saucepan over medium heat. Add the onions and bell pepper and stir. Season with salt and black pepper and cook until the onions are translucent, stirring frequently so they don’t stick, about 6 minutes. Add the garlic and stir. Add the lentils, stir, and add water to cover them by 1 inch (2.5cm). Add the bouquet garni, pushing it under the water. Raise the heat to medium-high and when the water boils, reduce the heat to medium so it is simmering, partially cover, and cook until the lentils begin to soften, about 15 minutes. Add the meats, pushing them into the lentils, and additional water if necessary to make sure that the lentils are moist. Return the liquid to a boil, then reduce the heat to maintain a simmer and cook, partially covered, until the lentils are “al dente” and not too soft, 15 to 20 minutes more. Remove from the heat and ladle into four shallow soup bowls. Garnish with a generous grind of black pepper and a parsley leaf. Serve immediately with the mustard alongside. SERVES 4

BEET AND CARROT SALAD 4 to 5 whole carrots 1 small beet Peel carrots and beet. Grate all and mix together in one bowl. Makes 4 servings. CARROT GINGER SOUP (ALTERNATE RECIPE HERE) Carrot Ginger is an excellent anti-inflammatory soup. If you experience reactivity, you can always add some of this soup to your lunch to soothe your digestive system. 1½ lb carrots 1 zucchini 1 onion 2 to 3 cloves garlic Raw ginger, peeled and minced, to taste Cinnamon, cumin, onion powder to taste Freshly ground black pepper to taste 1 quart water Chop vegetables and simmer with spices in water (for thicker soup, use ½ quart of water) until soft. Puree in blender or food processor. Makes 6 to 8 servings. SAUTÉED KALE WITH VEGETABLES 5 to 6 cups chopped kale 4 shiitake mushrooms, chopped 2 tbsp extra virgin olive oil Herbs of your choice Sauté kale and shiitakes in olive oil with herbs of choice. Let cool and add your favorite topping (pumpkin seeds, cheese, avocado, almond slivers, etc.), or mix in other vegetables to test. Makes 2 servings. KALE, CHICKPEA, AND GOAT CHEESE SALAD 1 bunch kale 2 tbsp extra virgin olive oil ½ cup low-sodium chickpeas ½ apple, chopped 2 ounces goat or sheep’s milk cheese Lime Agave Vinaigrette (here) Sauté kale in extra virgin olive oil for 1 to 2 minutes. Add chickpeas. Finish with apple, cheese, and Lime Agave Vinaigrette. Once you have tested mustard, you can substitute Mustard Vinaigrette (here) for the Lime Agave, if you prefer. Makes

By the first week of August—within a week or so of the wreck—Sir George “squared out a garden” where he planted muskmelons, peas, onions, radish, lettuce, and other herbs and good English plants.21 In ten days the seeds, carried as cargo on the Sea Venture, had sprouted and pushed their way above ground. The island’s birds made quick work of the sprouts, though, and none of the plants matured. Somers had no better luck with several sugarcane sprouts he planted in the garden area near the little gathering of thatched huts; they were almost immediately rooted up and eaten by the island’s wild hogs. Despite these early disappointments, Somers and the other survivors thought that the Bermudas would prove to be a likely place for English settlers to grow the lemons, oranges, sugarcane, and even grape vines that thrived in some of the Spanish islands of the Caribbean. In fact, as fertile as the Bermudas appeared to the survivors, the island chain’s soil and subtropical climate were ill suited to producing most crops. Still, the survivors found plenty of food and lush surroundings and mostly pleasant weather and ready shelter.

Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto beans, drained ½ cup minced onion 2 tablespoons low-sodium ketchup 1 tablespoon old-fashioned rolled oats ½ teaspoon chili powder Preheat oven to 350 ° F. Lightly oil a baking sheet with a little olive oil on a paper towel. Chop sunflower seeds in a food processor or with a hand chopper. Mash beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in remaining ingredients and form into six patties. Place patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to reform the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.

Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto beans, drained ½ cup minced onion 2 tablespoons low-sodium ketchup 1 tablespoon old-fashioned rolled oats ½ teaspoon chili powder Preheat oven to 350 ° F. Lightly oil a baking sheet with a little olive oil on a paper towel. Chop sunflower seeds in a food processor or with a hand chopper. Mash beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in remaining ingredients and form into six patties. Place patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to reform the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes. Note: If desired, you can cook these on a grill.

Dr. FUHRMAN’S NUTRIENT DENSITY SCORES Kale 100 Watercress 100 Collards 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Asparagus 36 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates/pomegranate juice 30 Carrots/carrot juice 30 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia (avg) 25 Red grapes 24 Cherries 21 Tofu 20 Lentils 14 Cantaloupe 12 Beans (all varieties) 11 Plums 11 Walnuts 10 Iceberg lettuce 10 Pistachio nuts 9 Cucumbers 9 Green peas 7 Almonds 7 Cashews 6 Avocados 6 Apples 5 Peanut butter 5 Corn 4 Bananas 3 Oatmeal 3 Salmon 2 White potato 2 Skim milk 2 Whole-wheat bread 2 Olive oil 2 White bread 1 Chicken breast 1 Eggs 1 White pasta 1 Ground beef (85 percent lean)–4 Low-fat cheddar cheese–6 Potato chips–9 Cola–10

Bok Choy Seitan Pho (Vietnamese Noodle Soup) After sampling pho at a Vietnamese noodle shop in Los Angeles, I was on a mission to create a simple plant-based version of this aromatic, festive noodle dish in my own kitchen. My recipe features seitan, a wonderful plant-based protein found in many natural food stores. My whole family loves the interactive style in which this soup is served. In fact, you can plan a dinner party around this traditional meal. Simply dish up the noodles and bubbling broth into large soup bowls, set out a variety of vegetable toppings, and let your guests serve it up their way. MAKES 4 SERVINGS BROTH 4 cups reduced-sodium vegetable broth ½ medium yellow onion, chopped ½ cup sliced shiitake mushrooms 1 medium carrot, sliced 4 garlic cloves, minced 8 thin slices peeled fresh ginger root 1 tablespoon reduced-sodium soy sauce 1 tablespoon rice wine vinegar 1 tablespoon agave syrup ¼ teaspoon ground black pepper 2 cinnamon sticks 2 star anise pods ½ teaspoon whole coriander 6 sprigs of fresh basil 6 sprigs of fresh cilantro NOODLES One 8-ounce package flat rice noodles TOPPINGS One 8-ounce package seitan (wheat gluten) strips, thinly sliced 2 small bunches of fresh bok choy, sliced thinly 1 cup fresh bean sprouts ½ cup coarsely chopped cilantro ½ cup coarsely chopped basil 1 small lime, cut into wedges 1 small jalapeño pepper, seeded and diced 4 green onions, sliced TO PREPARE THE BROTH: 1. Combine all the broth ingredients in a large pot, cover, and bring to a low boil. Reduce the heat and simmer for 30 minutes. Strain the broth, discarding the vegetables and seasonings. Return the strained broth to the pot, cover, and keep warm (broth should be bubbling right before serving time). While broth is cooking, prepare noodles and toppings. TO PREPARE THE NOODLES: 1. Bring a medium pot of water to a boil. Add the rice noodles, cover, and cook until just tender, about 5 minutes, or according to package directions. Drain the noodles immediately and rinse with cold water. Return the drained noodles to the pot and cover. TO PREPARE THE TOPPINGS: 1. Arrange the toppings on a large platter. 2. To serve the soup, divide the noodles among four very large soup bowls. Either garnish the noodles with desired toppings or let your guests do their own. Ladle boiling broth over the noodles and toppings, and serve immediately. Allow hot broth to wilt vegetables and cool slightly before eating it. PER SERVING (ABOUT 2 OUNCES NOODLES, 2 OUNCES SEITAN, 1 CUP VEGETABLE TOPPINGS, AND 1 CUP BROTH): Calories: 310 • Carbohydrates: 55 g • Fiber: 4 g • Protein: 17 g • Total fat: 2 g • Saturated fat: 0 g • Sodium: 427 mg • Star nutrients: Vitamin A (39% DV), vitamin C (23% DV), iron (11% DV), selenium (13% DV)

Almonds Allspice, dried Amla berries, dried Apples Artichokes Asparagus Bay leaves, dried Basil, dried Black beans Black chokeberries Black elderberries Black pepper, dried Blackberries Black tea Blueberries Broccoli Capers Caraway seeds, dried Cayenne pepper, dried Celery leaves, dried Cherries Chives, dried Chili, dried Cinnamon bark, dried Clove, dried Cocoa powder Coffee beans Cumin, dried Curry powder Dandelion leaves, dried Dark chocolate Dill, fresh or dried Fennel leaves, dried Fennel seeds, dried Ginger, fresh or dried Green mint, dried Green olives, with stone Green tea Hazelnut Kalamata olives, with stone Lavender, dried Mustard seed, dried Nutmeg, dried Oregano, fresh or dried Paprika, dried Peaches Pecans Peppermint, dried Pistachios Plums Pomegranate, whole Red lettuce Red onion Rose flower, dried Rosemary, fresh or dried Saffron, dried Shallots Spinach Strawberries Tempeh Thyme, dried Turmeric, dried Vanilla seeds Walnuts White beans Wild marjoram leaves, dried

TUNA THREE WAYS 1: 3 ounces sashimi-grade ahi tuna 4 tablespoons toasted sesame seeds 1/2 small cucumber, spiraled 1 roasted Scotch bonnet pepper 1 clove garlic 3 tablespoons ponzu sauce 3 tablespoons basil leaves 2: 3 ounces sashimi-grade ahi tuna 2 tablespoons Cajun seasoning (thyme, cayenne, paprika, garlic, onion) 1/2 cup cauliflower florets 1 cup veggie stock 1 sprig fresh thyme 1 clove garlic 1 teaspoon lemon oil 3: 3 ounces sashimi-grade ahi tuna 2 tablespoons chili ancho aioli 2 teaspoons Mexican chimichurri 1 flour tortilla berry

Charmula is one of numerous Tunisian examples of salt and sweet being used together. But Tunisians say that all these salt-and-sweet dishes are foreign imports brought from Spain in 1492 by expelled Muslims. The Affes family, which owns one of the two largest couscous factories in the world—the other is in Marseilles—is from Sfax. Here is Latifa Affes’s recipe for charmula: Salt any large fish. Poach it and serve with the following sauce: 1 kilo red onion, 1 kilo raisins, ½ liter olive oil, salt, black pepper (some use coriander powder but I do not). Mince onions and cook them slowly in olive oil for about two hours. Soften raisins in water and pass through a sieve to remove seeds. Add to olive oil mixture and cook on low heat for two days. Add salt and pepper.

Poppy seed bun. Vienna Beef dog. Bright green Rolf’s relish. Yellow deli mustard. A kosher pickle spear, chopped onion, tomato wedges, sport peppers and celery salt. It doesn’t get any better than that.

Boo!” Jack yelled at Mom, who was in the kitchen humming as she prepared a dish. “AAAAAAHHH!” Mom screamed, whirling around with the knife she was using to chop onions pointed straight out. “Whoa, Mom, it’s just me!” Jack said. “Jack Murphy Smith! Don’t you do that!” Bruce rubbed up against Mom’s leg and she screamed again, jumping almost a foot into the air. “Meow?” Bruce said. “Bruce! You darn cat!” “What’s all this commotion?” Dad asked on his way into the kitchen. Kate came out of the hallway, smiling. “Sorry, guys. I tried to tell Jack it was a dumb idea to scare you, but...” Mom and Dad grabbed the kids up in an enormous hug, Dad swooping down to grab Bruce as well. “It’s okay, we’re all back now, that’s what matters.” He released them, a big smile spread across his face. “Wait until you hear what we’ve decided to name the barbecue restaurant!” “Hold on, dear,” Mom said, pointing at the kids, and ending with her finger in Bruce’s nose. “No more going into Minecraft without us knowing. Alright?” The kids nodded. “Meow purr,” Bruce said. Over on the Nintenbox, the Minecraft seed the kids and Bruce had been in was still displaying. A strange black blob moved across the screen, then winked out as if it teleported away. The End

My grandmothers were strong. They followed plows and bent to toil. They moved through fields sowing seed. They touched the earth and grain grew. They were full of sturdiness and singing. My grandmothers were strong. My grandmothers were full of memories Smelling of soap and onions and wet clay With veins rolling roughly over quick hands They have many clean words to say. My grandmothers were strong. Why am I not as they?

But you're here today, and this is one of the best burgers in town. It's a serious half pound of grass-fed beef topped with cheddar, bacon, pineapple, pickles, special sauce, and onions on a homemade sesame-seed bun.

Ming searches through the family kitchen for supplies. Winnie left them overstocked with canned and dried goods, but the Chao men don't buy groceries. The fridge is stuffed with take-out containers. While Katherine pretends to catch up on emails from work, Ming digs out from the piled-up counter a sprouting yellow onion and some aged potatoes. He dices the onion, and, after digging the eyes out of the potatoes, he cubes them. He watches Katherine's reflection in the picture window. She studies his wiry hands moving with confidence from knife to bowl to pan handle. (At home, he won't use the wok.) He cracks some eggs deftly, showing off his dexterousness perhaps, and makes a savory Spanish omelet. Dagou isn't the only talented cook among the Chao brothers. The aging cabbage and the carrots from the fridge become, with a few flicks of magic, a salad, dressed with sesame oil and sweetened rice vinegar, sprinkled with sesame seeds. Ming and Katherine sit down at the cluttered kitchen table and eat together, not talking. Although doubtless Katherine would've preferred something "more authentic"----fried rice with eggs, green onions instead of yellow, and stir-fried cabbage instead of salad---the dinner leaves her curiously softened.