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[ Pobierz całość w formacie PDF ]
almond slices; cover the bowl and shake it to mix the ingredients.
Optional: While steaming the cauliflower, toast the almonds in a hot
but dry frying pan.
Sautéed Vegetables (Serves 2)
1 tablespoon extra-virgin olive oil
1 pat butter
1
D 2 cup fresh mushrooms, sliced
1
D 4 cup red bell peppers, diced
1
D 4 cup scallions or red onions, diced
1
D 2 teaspoon dried basil
1 teaspoon dried oregano
1 cup baby spinach leaves, stems removed
3 tablespoons Romano cheese, shredded
Heat a large frying pan over medium-high heat. Add the olive oil and
butter. When the butter melts and sizzles, add the mushrooms, peppers,
and onions. Mix them with a heat-resistant spatula. Add the basil
and oregano and stir everything throughout. When the vegetables start
to soften, add the spinach leaves and mix them so that the heat wilts
them slightly. Add the Romano cheese, allow it to melt a little, and
serve.
114 THE FOOD-MOOD SOLUTI ON
Broiled Asparagus (Serves 3)
12 ounces fresh asparagus spears
extra-virgin olive oil
1
D 4 red onion, thinly sliced
1 tablespoon fresh sage, chopped
Cut off the woody 1-inch bottoms of the asparagus stems. Then use a
vegetable peeler to remove the peel along the lower parts of the stems.
Spread a thin layer of olive oil on a baking sheet and lay the asparagus
spears on it. Arrange the onion slices on top of the asparagus. Drizzle
them with olive oil and sprinkle them with sage. Broil them for 3 to 5
minutes with the asparagus about 3 inches from the heating element.
Use tongs to flip the asparagus over and bake for another 2 to 3 minutes.
The asparagus is done when the tips start to have a seared, crunchy look.
Rosemary Carrots (Serves 3)
8 ounces baby carrots or large carrots, cut into 1D 4-inch-thick circles
extra-virgin olive oil
2 teaspoons fresh or dried rosemary leaves, chopped
garlic powder
Clean and peel the carrots as necessary and place them in a microwave-
safe bowl. Drizzle the olive oil over the carrots and sprinkle the rose-
mary leaves and garlic powder over them. Microwave the carrots at
medium-high power for 5 to 10 minutes. (Cooking times vary with dif-
ferent types of microwave ovens.) The carrots will cook for another 1 or
2 minutes after being heated.
Short- or Long-Grain Brown Rice
Once you ve had a flavorful colored rice, you ll probably find most types
of white rice bland and boring. Limit your quantities if you are over-
weight or have glucose-tolerance problems.
THE SECOND STEP: EAT MOOD-ENHANCI NG FOODS 115
1 cup rice
1 cup organic, free-range chicken or vegetable broth (such as Pacific brand)
1 cup filtered water
Rinse the rice in a strainer and transfer it to a 1- or 2-quart saucepan.
Add the broth and water and cover the saucepan with the top slightly
ajar. Bring it to a boil over high heat, about 5 minutes. Reduce the heat
to low and allow the rice to cook for 40 to 45 minutes. (The time will
vary by a few minutes, depending on your stove and the altitude.)
Brown Jasmine Rice (Serves 4)
Jasmine rice is one of the most aromatic of all rices. If friends drop by
while I m cooking it, their mouths always water and they wonder what
I m cooking up in the kitchen.
1 cup jasmine rice
1 cup organic, free-range chicken broth (such as Pacific brand)
1 cup filtered water
Rinse the rice in a strainer and transfer it to a 1- or 2-quart saucepan.
Add the broth and water. Bring it to a boil over high heat, about 5 min-
utes. Cover the saucepan tightly and reduce the heat to a simmer for 35
to 40 minutes. Turn off the heat and let the rice sit for 5 to 10 minutes.
Fluff up the rice with a fork and serve.
Purple Rice (Serves 4)
1 cup Lotus Foods Forbidden Rice*
1 cup organic, free-range chicken broth (such as Pacific brand)
3
D 4 cup filtered water
Rinse the rice in a strainer and transfer it to a 1- or 2-quart saucepan.
Add the broth and water. Bring it to a boil over high heat, about 5 min-
utes. Cover the saucepan tightly and reduce the heat to a simmer for
about 30 minutes. Fluff up the rice with a fork and serve.
*This can be ordered at www.lotusfoods.com.
116 THE FOOD-MOOD SOLUTI ON
Wild Rice (Serves 4)
Wild rice is actually a grass, not a rice. It has a full-bodied flavor.
1 cup wild rice
1 cup high-quality chicken or vegetable broth (such as Pacific brand)
2 cups water
2 stalks celery, diced
4 ounces water chestnuts, diced
2 3 tablespoons organic raisins
Rinse the rice in a strainer and transfer it to a 2-quart saucepan. Add the
broth and water. Bring it to a boil over high heat, about 5 minutes. Cover
the saucepan tightly and reduce the heat to a simmer. After 20 minutes,
add the celery, water chestnuts, and raisins to the rice and stir. The rice
should cook fully in 40 to 50 minutes. Fluff it with a fork and drain off
any excess water. The rice should be al dente; do not overcook it.
Very Fast Lunches
On-the-Run Blood Sugar Stabilizer (Serves 1)
How often do you skip lunch because you re too busy to eat? Here s a
quick solution if you work in a place where you can refrigerate these
simple ingredients. If you work from a car or a truck, this lunch is as
close as the deli counter at a supermarket or you can store the cheese
and meat in a cooler.
3 slices deli cheese, such as light Swiss
3 slices deli turkey, chicken, beef, or ham
mustard
On a plate or a paper towel, lay out two or three slices of cheese. On top
of each one, place a slice of turkey, chicken, beef, or ham. Squeeze a lit-
tle mustard on top of the meat, then fold the cheese and meat between
your fingers. Note: I recommend against using salami, any other type of
sausage meat, or any prepackaged meat.
THE SECOND STEP: EAT MOOD-ENHANCI NG FOODS 117
Quick-and-Easy Roll-Up (Serves 1)
You can prepare this simple lunch the night before. I often make a cou-
ple of these roll-ups when I have to fly or drive on business and I know
there won t be many healthy food options along the way.
1 whole wheat, low-carb tortilla
2 slices cheese, such as light Swiss
1 slice deli turkey, chicken, beef, or ham
mustard or canola mayonnaise
1 2 pickled asparagus spears*
tomato, 2 thin slices
Lay a sheet of aluminum foil on your counter and put the tortilla on top
of it. Place the cheese and meat on the tortilla and spread them with
mustard or mayonnaise (or both). Add the asparagus spears and the
tomato slices. Carefully roll the tortilla, then wrap the foil around it.
Twist the bottom and top of the foil. When you re ready to eat the roll-
up, start peeling away the foil from one side.
Alternatives: You can use other fillings, such as avocado or cucumber.
Cold Plate Lunch (Serves 1)
Europeans are masters at creating tasty cold plate lunches. I recom-
mend breaking with tradition by avoiding the bread and instead enjoy-
ing a few Nut-Thins brand crackers (made mostly with nuts, not wheat),
which are available at natural food markets.
2 3 slices cheese
2 3 slices deli turkey, chicken, beef, or ham
marinated vegetables, such as mushrooms, asparagus, carrots, or baby corn
cucumber, tomato, avocado, or roasted red pepper, sliced
mustard, canola mayonnaise, or horseradish
stuffed grape leaves
Nut-Thins brand crackers
*From Point Reyes Preserves see the appendix for details. [ Pobierz całość w formacie PDF ]
