28day recipes

8/13/2019 28Day Recipes

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The 28-Day DietBook of Recipes


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One of the greatest joys of my research hasbeen discovering the role of key nutrients in

the foods we eat and how they impact ourbeauty, health and longevity. What I often

refer to as superfoods are those remarkableanti-inflammatory, healing and rejuvenatingproperties, which have all but been forgottenin todays world of fast and processed food.Please enjoy these recipes in good health.

Nicholas Perricone, M.S., FACN


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White Bean and Asparagus with WatercressAn excellent and filling side dish with two detoxifying powerhouses, asparagus and watercress.

SERVES 4

Ingredients

5 stalks

one 15 oz can

11/2cup

2 tbsp

2 tbsp

1 tsp

2 cupsto taste

green asparagus, tough ends removed

white beans (such as cannellini), rinsed and drained

orange bell pepper, seeded and chopped

finely chopped red onion

extra-virgin olive oil

fresh lemon juice

dijon mustard

watercress, trimmed (B&W brand if available)salt and freshly ground black pepper

Preparation

Bring water to a simmer.

Cut the asparagus into 1-inch pieces, place them in a pot or steamer basket, cover and lightly steam,2 to 3 minutes. Set aside to cool.

In a large bowl, combine the white beans, bell pepper, and red onion. Add the asparagus and toss

gently. In a separate bowl, whisk together the olive oil, lemon juice, mustard, add salt and pepper totaste. Gently toss the dressing into the salad and adjust the seasoning.

Line a salad bowl with the watercress, and top with the white bean salad.

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3

4


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Creamy Artichoke and Watercress SoupOne of the best ways to stay full throughout the today is to enjoy nutritionally dense soups.

SERVES 2

Ingredients

reduced-sodium chicken broth

brown, black, or red rice. Quinoa or barley also work well.

artichoke hearts, drained and rinsed

large eggs, at room temperature

fresh lemon juice, to taste

chopped fresh dill

(2 bunches or bags) watercress (B&W brand if available)

(a few sprigs reserved for garnish, the remainder cut into 2-inch pieces)freshly ground pepper

Preparation

1

2

3

two 14 oz can1/4cup

one 14 oz can

2

2-3 tbsp

1 1/2tbsp

4 cups

1/8tsp

Combine the broth and rice in a large saucepan and bring to a boil over high heat. Reduce the heatto a simmer and cook, uncovered, until the rice is very tender, about 15 minutes.

Place the artichoke hearts, eggs, and lemon juice in a blender and puree. With the machine running,ladle about half of the rice mixture through the opening in the cover, and puree until smooth. (Use

caution when pureeing hot liquids.) Return the pureed mixture to the saucepan and cook, stirringconstantly, until an instant-read thermometer registers 160F, reducing the heat as necessary toprevent the soup from boiling.

Stir in the dill, watercress and pepper. Garnish with the reservedsprigs of watercress.


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Grilled Trout with Golden Squash Kabobs


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Grilled Trout with Golden Squash KabobsTrout is one of the best sources of Omega-3s amongst fresh water fish.

SERVES 4

Ingredients

sunburst squash or yellow zucchini, cut into 1-inch chunks

minced fresh thyme

olive oil

freshly ground black pepper

nitrate-free bacon or turkey bacon, cut into 1/2inch pieces (optional)

skin-on trout fillets (3 to 6 ounces each)

Preparation

Toss the squash, thyme, 1 tbsp of the oil, and the pepper together in a bowl. Let marinate for about45 minutes, tossing occasionally.

Meanwhile, soak 4 long or 8 short wooden skewers in water for 30 minutes. Build a hot wood orcharcoal fire in a grill, or preheat a gas grill to 400F.

Thread the squash, alternating with bacon if using, onto the soaked skewers. Grill until the squashis lightly browned and the bacon is beginning to crisp, 3 to 4 minutes per side. Transfer the skewers

to a platter.Brush the trout fillets with the remaining 1 tbsp oil and place them, skin side down, on the grill.Cover the grill and cook until the fish is opaque throughout, 4 to 5 minutes. Transfer toa platter.

To serve, arrange 1 or 2 fillets on each plate and top with a kabob or two. (Or, remove the squashand bacon from the skewers, mound on each plate, and top with the fish.)

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2

3

8

2 tsp

2 tbsp1/2tsp

2 slices

4-8

4

5


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Shiitakes Sauteed with GarlicShiitakes have long been prized for their immune boosting properties.

Ingredients

Preparation

Quarter the shiitake mushroom caps and place them in a bowl.

Sprinkle with the garlic, sea salt, black pepper to taste, and parsley, and toss to mix.

Heat the olive oil in a saute pan over low heat, add the mushrooms and saut until they are justbeginning to crisp, 10 to 15 minutes. Serve immediately.

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2

3

shiitake mushrooms, stemmed

minced garlic, sea salt and freshly ground pepper, minced fresh parsley, olive oil

3-6 cups

all to taste


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Kidney Bean and Tarragon SaladBeans are rich in resistant starch which helps to keep us feeling satisfied throughout the day.

Ingredients

champagne vinegar

dijon mustard

15-ounce can red kidney beans, drained and rinsed

minced fresh parsley, chopped red onion, sea salt and freshly ground back pepper

Preparation

Combine the vinegar and mustard in a large bowl.

Whisk in the olive oil until emulsified.

Add the beans, tarragon and onion.

Season with sea salt and pepper to taste, and mix to combine.

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2

3

4

2 tbsp

1 tsp

all to taste


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Wilted Watercress with Roasted GarlicMembers of the humble allium family, such as garlic, contain the active constituent allicin, which has

incredibly powerful anti-inflammatory and anti-bacterial properties.

Ingredients

Preparation

Preheat oven to 400F.

Place garlic on foil, drizzle with 1 tbsp oil.

Wrap garlic in foil, roast until soft, about 20 minutes.

Heat remaining 3 tbsp oil in large pot over medium-high heat.Add watercress and garlic with oil from foil packet.

Saut until watercress is wilted, about 2 minutes.

Season with salt and pepper.

Transfer watercress to bowl and serve.

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2

3

garlic, peeled

olive oil, divided

bunches or bags of watercress cut into 3 pieces

chili flake (optional)

12 cloves

4 tbsp

4

4

5

6

7


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Watercress and Baby Arugula with Chicken, Goat Cheese and Pecans


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Watercress and Baby Arugula with Chicken,Goat Cheese and PecansThis antioxidant rich salad tastes like a splurge meal.

SERVES 8

Ingredients

pecans

olive oil

salt

sherry vinegar

dijon mustard

dried thyme

dried oregano


cooked rotisserie chicken, warm or at room temperature

loosely packed watercress, cut into 2- to 3-inch pieces

fresh baby arugula

torn fresh dandelion greens

red onion, sliced lengthwise into very thin strips

brined olives, such as nicoise or kalamata

brined capers, drained

fresh goat cheese (may substitute feta cheese)

Preparation

Preheat the oven to 350F.

In a small bowl, combine the pecans with the 2 tbsp olive oil and a good pinch of salt. Spread thepecans in a single layer on a baking sheet and toast for 10 to 14 minutes. Remove and set aside tocool slightly.

While the nuts are cooling, prepare the dressing: Pour the remaining cup olive oil into a mediumbowl. Whisk in the sherry vinegar, then the mustard. Whisk in the thyme, oregano, tsp salt, andseveral grinds of pepper. Taste, and adjust the seasoning as desired.

Remove the legs and breasts from the chicken. Remove the skin, and chop the meat into coarsecubes. Set aside.

Combine the watercress, arugula, and dandelion greens in a large bowl. Toss in the red onion, olives,and capers, and then dress with cup of dressing. Toss the salad, adding more dressing as desired.Toss in the cubed chicken.

Divide the salad among 8 plates. Crumble the goat cheese in large chunks over the salads, and thensprinkle with the pecans. Serve immediately.

1

2

3

1 cup1/2cup + 2 tbsp

to taste1/4cup + 2 tbsp

4 tsp1/2tsp1/2tsp

to taste

1

9 cups

6 cups

3 cups1/2

1 cup1/3cup

8 oz

4

5

6


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Braised Cod with Bok ChoyCod, a cold water fish, is lower in calories than many other types of oily fish. Cold water fish are incredibly

beneficial for people with heart disease and atherosclerosis.SERVES 4

Ingredients

coconut aminos or low sodium soy-sauce

dry white wine

garlic, minced

minced fresh ginger

head of bok choy, trimmed and coarsely chopped

cod fillets, 4-6 oz each

Preparation

Stir 2 tbsp soy sauce, wine, garlic and ginger together in a small bowl and set aside.

Immerse bok choy in a bowl of water.

Lift from water to a large saut pan and place over medium-high heat, add cup water, cover,and reduce heat to low.

Cook until tender, 4-5 minutes.

Pour off liquid, return to low heat, and stir in soy sauce mixture.

Place fish fillets on top of bok choy, cover and cook until fish is opaque throughout, about 4 minutes

Serve accompanied with soy sauce.

1

2

3

2 tbsp

2 tbsp1/2clove

1 tsp

1

4

4

5

6

7


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King Crab & Watercress SaladCrab gets its pink hue from eating a diet rich in astaxanthin, a carotenoid which helps enhance skins

natural photo-protective properties.SERVES 4

Ingredients

bunches or bags watercress, trimmed of large stems

cooked alaskan king crab legs, shelled, cartilage removed, cut into 3-inch pieces and chilled

cherry tomatoes

small mozzarella balls

avocado

extra virgin olive oil, aged balsamic vinegar, fleur de sel (sea salt), freshly ground black pepper

Preparation

On 4 large plates, arrange equal portions watercress and crab legs.

Arrange tomatoes and mozzarella balls attractively around lettuce and crab legs.

Thinly slice avocado and add to plates.

Drizzle with olive oil and vinegar to taste, and season as desired with fleur de sel and freshly groundblack pepper. Serve immediately.

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4

4

16

161/2

all to taste

4


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Lemon Mint Chicken Cutlets on WatercressMint is a powerful herb. A natural digestive aid, mint has been valued for its anti-microbial and anti-

fungal properties for centuries.SERVES 3 OR 4

Ingredients

thinly sliced skinless, boneless, free-range chicken breasts

grated lemon zest (from 2 lemons)

fresh lemon juice

olive oil

chopped fresh mint, plus extra for garnish

salt and coarsely ground black pepper

watercress, trimmed (B&W brand if available)

Preparation

1

2

3

1 1/4lbs

1 1/2tbsp

3 tbsp

2 tbsp

2 tbsp

to taste

1 bag (4 oz)

4

5

Heat a ridged grill pan over medium-high heat (or prepare an outdoor grill for direct grilling overmedium-high heat).

If necessary, place the chicken between sheets of plastic wrap and pound to a uniform inchthickness.

In a large bowl, whisk the lemon zest, lemon juice, oil, mint, tsp salt, and tsp pepper until thedressing is blended. Reserve cup of the dressing.

Toss the chicken cutlets with the remaining dressing.Place the chicken in the grill pan (or on the outdoor grill)and cook, turning them over once, for 4 to 5 minutes.

To serve, toss the watercress with the reserved dressing,and divide it among 3 or 4 plates. Top with the chicken,and garnish with chopped mint.


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Halibut with Lemon-Garlic oil and Sauteed Watercress


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Halibut with Lemon-Garlic oil andSauteed WatercressThe secret flavoring in this recipe is omega-3 rich anchovies. For those new to anchovies, this recipe is agreat place to start.

SERVES 4

Ingredients


garlic, 1 crushed, 1 minced

finely grated zest of 1 lemon

anchovy paste

crushed red pepper flakes

fresh watercress, trimmed and coarsely chopped

salt and freshly ground black pepper

skinless halibut

Preparation

Preheat oven to 400F.

In a small bowl, combine 2 tbsp of the olive oil with the crushed garlic and lemon zest. Let stand at

room temperature for 10 minutes, and then discard the garlic.

Heat 1 tbsp of the olive oil in a large skillet over medium heat. Add the minced garlic, anchovypaste, and crushed red pepper flakes and cook, stirring until fragrant, about 30 seconds. Add the

watercress; raise the heat to medium-high, and cook, stirring, until barely wilted, about 3minutes. Season with salt and black pepper and set aside.

Heat the remaining 1 tbsp olive oil in a large ovenproof skillet over high heat until shimmering.Season the halibut fillets with salt and black pepper, and add them to the skillet. Cook until

beginning to brown on the bottom, about 3 minutes. Transfer the skillet to the oven and roast thehalibut for about 5 minutes, or until just white throughout.

Warm the watercress mixture over medium-high heat until hot but still crisp-tender, about 1minute. Spoon the watercress onto plates. Using a spatula, transfer the halibut, browned side up, to

the plates. Drizzle with the lemon-garlic oil and serve.

1

2

3

1/4cup

2 cloves

to taste1/2tsp

pinch

7 bunches

to taste

four 6 oz fillets

4

5


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Smoked Paprika-Roasted Salmon withWilted WatercressFire up your metabolism with paprika. This spice can be made from any member of the Capsicumannuum family, so look for Paprika that suits your spice level preference.

SERVES 8

Ingredients

fresh orange juice

olive oil

fresh thyme leaves

wild salmon fillets

mild smoked paprikaSaigon cinnamon (available at most supermarkets)

grated orange zest

sea salt

watercress (B&W brand if available)

Preparation

Mix the orange juice, the 2 tbsp oil, and 1 tsp of the thyme in a small bowl. Place the salmon ina large glass baking dish, add the marinade, and turn to coat well. Cover and refrigerate for 30

minutes.Preheat the oven to 400F. Line a baking dish with foil and grease the foil.

Mix the paprika, cinnamon, orange zest, sea salt, and remaining 1 tsp thyme in a small bowl.

Remove the salmon from the marinade and placeit in the prepared baking dish; discard anyremaining marinade. Rub the smoked paprikamixture evenly over the salmon. Roast in theoven for 10 to 15 minutes, or until the fishflakes easily with a fork.

Wash and trim the watercress. Heat theremaining tsp oil, add the watercress,and cook, stirring, for 2 minutes oruntil wilted. Serve the salmon over

the watercress.

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2

3

1/4cup

2 tbsp + 1 tsp

2 tsp

2 lbs

1 tbsp1 tsp

1 tsp1/2tsp

3 bunches

4

5


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Chana Masala (Spicy Chickpeas) with WatercressThe inclusion of curry, coriander, cumin and garam masala spices make this dish a great option for those

with circulatory and weight loss concerns.SERVES 4

Ingredients

olive oil

garlic, minced

onion, diced

chickpeas (also called garbanzo beans), or 1 1/2cups cooked chickpeas plus 1/2cup water

lemon juice

curry powder

ground coriander

ground cumin

garam masala

large bunch or 2 handfuls fresh watercress, trimmed

Preparation

Heat the oil in a large skillet or saute pan over medium heat. Add the onion and garlic, and sauteuntil soft, 3 to 5 minutes. Add the chickpeas straight from the can, including all the liquid. Add the

lemon juice and spices, cover, and simmer, stirring occasionally, adding more water if needed, until

the chickpeas are browned and soft, 10 to 15 minutes.

Reduce the heat, add the watercress, and cover. Cook until the watercress has wilted, 2 to 4 minutes.Serve immediately.

1

2

3 tbsp

2 cloves1/2

one 16 oz can

2 tbsp1/2 tsp1/2 tsp1/2 tsp1/2 tsp

1


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Pick over the lentils, then rinse and drain them well.

Heat 1 tablespoon of the oil in a saucepan over high heat. Add the shallots and lentils, and cook,stirring, until the shallots are translucent and the lentils glisten, about 2 minutes.

Add 4 cups water and teaspoon salt, and bring to a boil. Then reduce the heat to medium-low,cover, and simmer until the lentils are tender but firm and most of the water has been absorbed, 30

to 35 minutes.

Meanwhile, place a rack in the upper third of the oven and preheat the oven to 500F. Lightly greasea baking dish that is just large enough to hold the salmon in a single layer.

Rub the salmon fillets on both sides with the remaining tablespoon olive oil; season with salt andpepper. Place the fillets in the prepared baking dish and roast until the fish flakes easily with a forkand is still translucent only in the center, 13 to 15 minutes.

When the lentils are done, remove the pan fromthe heat and drain well. Return the lentil mixtureto the pan. Taste, and add salt if needed.Cover to keep warm.

To serve, divide the lentils among 4 plates andtop each bed of lentils with a salmon fillet.Garnish with arugula and serve at once.

Salmon Fillets with Puy LentilsLentils are one of Dr. Perricones favorite foods to support healthy weight loss.

SERVES 4

Ingredients

puy lentils

olive oil

minced shallots or yellow onion

salt

skin-on salmon fillets (4 to 6 oz each)


arugula or mixed salad greens

Preparation

1

2

3

1 1/2cup

1 1/2tbsp

2 tbsp

to taste

4

to taste

1 cup

4

5

6

7


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Chilled Watercress and Avocado SoupAvocados are one of the most intensely anti-aging foods.

SERVES 4

Ingredients

watercress, chopped

chicken stock

avocados, peeled, sliced

stems coriander, chopped

plain, natural yogurt

crme fraiche

salt and pepper to taste

juice of 2 limesgreen chili, finely chopped (optional)

Preparation

Heat stock and simmer watercress in the stock for15 minutes, reserving a few leaves for garnish.

Strain and cool. Chill in refrigerator.

Whisk other ingredients until smooth.Stir in seasoning and green chili.

To serve, stir in creamy avocado mix andgarnish with watercress leaves.

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2

3

2 bunches

1 liter

4

4

1 pint

2 tbsp

to taste

21

4


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Warm Mixed Bean Salad with Pancetta on Watercress


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Warm Mixed Bean Salad with Pancettaon WatercressThe inclusion of pancetta makes this dish feel like comfort food.

SERVES 4

Ingredients


diced pancetta or diced thick-sliced nitrate-free bacon

garlic, peeled and crushed until flat

package frozen lima beans, cooked and drained

drained canned Roman or red kidney beans

drained canned black beans

fresh lemon juice



salt

chopped fresh flat-leaf parsley, plus sprigs for garnish

lemon, cut into 4 wedges

Preparation

Warm the 2 tsp olive oil in a large skillet over low heat. Add the pancetta and cook until crisp andany fat is rendered, about 10 minutes. Remove the pancetta with a slotted spoon and reserve. Pour

the fat out of the skillet but do not wash the skillet.

Add the remaining 6 tbsp oil and the garlic to the skillet. Cook over low heat until the garlic turnsa pale golden brown, watching carefully so it doesnt scorch, about 10 minutes. Remove the garlic

with tongs, leaving the oil in the skillet.

Add the lima beans, Roman beans, and black beans to the garlic oil in the skillet, raise the heatto medium-high and toss gently until heated through, about 4 minutes. Add the pancetta andlemon juice, and stir gently to combine. Add 1 bag of the watercress and cook until wilted, about 1to 2 minutes. Season with the black pepper and salt to taste. (The salad may not need salt, as thepancetta or bacon is salty).

Spread the remaining 1 bag watercress out on a serving platter or on individual plates. Spoon thewarm beans over the watercress and sprinkle with parsley. Garnish with the lemon wedges andparsley sprigs, and serve.

*For a more assertive garlic flavor, mince 1 or 2 of the cooked cloves and stir them into the finishedsalad dressing.

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2

3

6 tbsp + 2 tsp1/3cup

4 cloves

one 10 oz package

1 1/2cup

1 1/2cup

2 tbsp

2 bags or bunches1/4tsp

to taste

3 tbsp

1

4


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Cauliflower GratinCauliflower, a member of the cruciferous family, is renowned for its anti-cancer compounds.

SERVES 4

Ingredients

head cauliflower, cut into large florets

olive oil

pancetta, chopped

yellow onion, thinly sliced

muenster cheese, thinly sliced

Preparation

Preheat the oven to 350.

Butter a baking dish just large enough to hold the cauliflower in a single layer.

Cook the cauliflower in a covered steamer over simmering water until fork-tender,15-20 minutes. Remove to the prepared baking dish.

Heat oil in the frying pan over medium heat.

Add the pancetta and onion and saut until

the pancetta is crisp and onion is golden,about 15 minutes.

Spoon over the cauliflower and sprinklewith tsp. pepper.

Top with the cheese to cover evenly.

Bake until the edges are bubbling,about 20 minutes. Serve hot!

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2

3

1

1 tbsp

2 oz

1

4 oz

4

5

6

7

8


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Wild Mushroom and Goat Cheese Omelets


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Melt 2 tbsp of the butter in a large skillet over medium-high heat. Add the shiitakes and cook,stirring occasionally, until golden, about 7 minutes. Add the shallots and cook until tender, about 3minutes. Add the watercress, season with salt and pepper to taste, and cook just until the

watercress is wilted, about 1 minute. Keep warm.

Crack 6 eggs into a medium bowl, season with salt and pepper, and beat with a whisk. Melt 1 tbspof the butter in a 10-inch skillet over medium-high heat. Whisk the eggs again and add them to theskillet. Cook, lifting the edges with a spatula to allow the uncooked egg to run underneath, until the

bottom of the omelet is golden and the top is nearly set, about 4 minutes.

Spoon one-third of the mushroom filling down the center of the omelet and sprinkle with one-thirdof the goat cheese. Using a rubber spatula, fold the sides of the omelet over the filling to enclose itcompletely. Slide the omelet into a large heat-proof plate and put it in the oven to keep warm.

Repeat with the remaining butter, eggs, and filling to make 2 more omelets. Serve at once.

Wild Mushroom and Goat Cheese OmeletsAn ideal dish to serve at brunch, or an indulgent weekend breakfast.

SERVES 6 TO 8 GENEROUSLY

Ingredients

(3/4stick) unsalted, grass-fed butter or olive oil

shiitake mushrooms, stems discarded, caps thickly sliced

medium shallots, chopped

fresh watercress, trimmed, cut into 3-inch lengths


large eggs

fresh goat cheese, crumbled

Preparation

1

2

3

2 tbsp

12 oz

3

2 bunches

to taste

18

8 oz

4

5


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Waldorf Chicken Salad


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Waldorf Chicken SaladFlavorful, tangy and satisfying, this dish travels well and makes an excellent take-to-work lunch.

SERVES 4

Ingredients

skin-on, bone-in chicken breast halves (about 14 ounces each)

large garlic, minced

ground fennel seeds

kosher salt and freshly ground black pepper


walnut halves

red wine vinegar

dijon mustardblue cheese, crumbled (1/4cup)

buttermilk

finely grated lemon zest

red seedless grapes, halved

fuji apples, cored and thinly sliced

stalks celery, thinly sliced


chopped fresh parsley

chopped fresh tarragon

snipped fresh chives

Preparation

Make 3 deep slashes in each chicken breast. In a small bowl, mash together the garlic, fennel, 2 tspsalt, and pepper to taste. Stir in 3 tbsp of the oil. Rub the mixture all over the chicken and into theslashes. Transfer the chicken to a small roasting pan, cover, and let stand for an hour.


Spread the walnuts in a pie plate and toast in the over for 10 minutes, or until brown and fragrant.Set aside to cool.

Roast the chicken in the oven for about 40 minutes, or until cooked through. Let cool slightly; then

discard the skin and bones and thinly slice the meat.

Combine the vinegar, mustard, and remaining 4 tbsp olive oil in a food processor, and blend. Addthe blue cheese and buttermilk, and blend. Transfer to a bowl, stir in the lemon zest, and season thedressing with salt and pepper.

In a large bowl, combine the chicken with the walnuts, grapes, apples, celery, watercress, parsley,tarragon, and chives. Add the dressing, toss well, and serve.

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2

3

3

2 cloves

1 tsp

to taste

7 tbsp

1 cup

1 tbsp

1/2tsp2 oz1/4cup1/2tsp

1 cup

2

2

6 oz

2 tbsp

2 tbsp

2 tbsp

5

4

6


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Preheat the oven to 350F. Line a rimmed baking sheet with a silicone baking mat or parchmentpaper.

Place the squash, cut side down, on the prepared baking sheet and bake, uncovered, for about 1hour, until tender. Let the squash cool until it is easy to handle, and then scrape out the strands ofpulp. You should have about 4 cups, set aside.

Heat the 2 tbsp oil in a very large skillet over medium heat. Add the garlic and cook, stirring, for30 seconds or until aromatic. Add the squash strands and parsley, toss to combine. Add the 2 tbsp

lemon juice, tsp salt, and tsp pepper.

To serve, toss the watercress with the remaining 2 tsp lemon juice, remaining 4 tspoil, 1/8 tsp salt, and 1/8 tsp pepper. Divide the squash mixture along individualplates or place in a serving dish. Top with the watercress, gorgonzola, and spiced pecans.

Spaghetti Squash with Spiced Pecansand GorgonzolaYou wont miss pasta again after you make this dish.

SERVES 6 TO 9

Ingredients

large spaghetti squash (4 1/2lbs), halved and seeded


garlic, minced

coarsely chopped fresh parsley

fresh lemon juice


bunch fresh watercress, stems trimmed

gorgonzola cheese, crumbled (1/2 cup)

spiced pecans

Preparation

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2

3

1

2 tbsp + 4 tsp

2 cloves

2 tbsp

2 tbsp + 2 tsp

to taste

1 bunch

2 oz

(see following recipe)

4


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Spiced Pecans


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Preheat the oven to 350F. Line a backing sheet with parchment paper.

In a small bowl, beat the egg white with 1 tbsp water. Stir in the pecans, mixing until wellmoistened.

Combine the salt, cinnamon, cloves and nutmeg in a small bowl. Sprinkle the mixture over themoistened nuts. Spread the nuts on the baking sheet.

Bake for 30 minutes, stirring once or twice. Be careful not to burn the nuts. Store on the refrigeratorin an airtight container until ready to use.

Spiced PecansThis anti-inflammatory take on classic spiced pecans also works well as a gift.

SERVES 6 TO 8

Ingredients

egg white, lightly beaten

pecan halves

salt

ground cinnamon

ground cloves

ground nutmeg

Preparation

1

2

3

1

3 cups1/2tbsp

1 tsp1/2tsp1/2tsp

4


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Place the dry skillet over medium heat, add the mustard seeds and stir until they are lightly toastedand starting to pop, about 3 minutes. Transfer the mustard seeds to a bowl and let them cool.

Add the vinegar, mustard and shallots to the cooled mustard seeds, whisk to blend. Gradually whiskin the oil. Season with sea salt and black pepper to taste.

In a large bowl, toss the watercress with enough of the dressing to coat it lightly.Divide the watercress among 8 plates.

Combine the celery root and radishes in the same bowl;toss with enough of the remaining dressing to coat. Seasonwith sea salt and pepper to taste. Top the watercresswith the celery root mixture and serve.

Celery Root, Radish and Watercress Salad withMustard Seed DressingBoth radishes and watercress are intensely detoxifying and help make this a refreshing, yet peppery dish.

SERVES 8

Ingredients

yellow mustard seeds

white balsamic vinegar

medium shallots, minced


sea salt and freshly ground black pepper

large bunches fresh watercress, thick stems trimmed (about 6 cups packed)

celery root (also called celeriac), trimmed, peeled, and coarsely grated in a food processor or

with a box grater

radishes, trimmed and thinly sliced

Preparation

1

2

3

11/2cup

22/3cup

to taste

2

1 1/2lbs

20

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