We have a health crisis in our country with more than two thirds of the adult population overweight and obese. Our industrialized food supply and eating habits are contributing to the rates of cardiovascular disease, diabetes, cancer and early death after too many years of suffering ill health. True health starts with eating really good, minimally processed whole foods. Too many of us have been persuaded by massive marketing programs that the two most important attributes for any food decision is that it be convenient and inexpensive. Healthful foods do not have to be expensive but what is the very best for you to eat does not come from a factory with microwave instructions. Below are some resources we have put together to help you prepare foods that will create and sustain health.
From time to time, we post or share recipes on our blog. Click above for more recipes.
Farmers Market Recipes
If you are not able to have your own kitchen garden then the farmer’s market is the next best thing and the place to buy the fresh produce you are not currently growing in your own garden. As part of the Tualatin Fit City Challenge, an initiative of the Tualatin Chamber of Commerce, the doctors of True Health Medicine, PC attended every session of Tualatin’s farmer’s market in 2010 (and several times in 2011 and 2012!) offering free samples of easy to prepare dishes made from fresh whole foods. We also offered printed recipes cards so patrons of the market could cook our recipes for themselves. Nothing gave us more joy than for someone to sample our dish of the week, take the recipe, and then stop by and show us they had just purchased the fresh foods from the local farmers and were headed home to cook up our recipe for themselves. Here are some of the recipes we shared at the Farmers Market.
Berry Fresh Salad
- 1 cup of fresh berries sliced
- ¼ cup goat chevre cheese crumbled
- Mixed organic greens, arugula, chicory, chard, romaine,
- red leaf, baby spinach
- 1 tsp of chopped fresh thyme
- 1 tsp of chopped fresh basil
- 3 Tbs olive oil
- 2 ½ Tbs balsamic vinegar
- ½ cup roasted raw organic hazelnuts chopped
Roast hazelnuts at low heat in oven for 10-15 min. Chop once cooled. Add all ingredients to large salad bowl and toss, add nuts on top.
Sauteed Summer Squash
- 3 medium sized summer squash (zucchini, crook neck, etc)
- ½ small onion
- 4 cloves freshly peeled garlic
- pinch of red pepper flakes
- salt and black pepper to taste
- 3 tablespoons olive oil
Cut squash to bite sizes, onion slightly smaller, chop garlic. Saute garlic, onion, salt and peppers in olive oil over medium high heat. Cook until fragrant and golden, then add squash, cook until just tender.
Fresh Nut or Seed Milk
- 1 cup of nuts or seeds soaked in 1-2 cups of water
Puree nuts/seeds and soaking water in blender. Add 2 cups fresh water and puree again. Pour and stir through a fine strainer or squeeze through cheese cloth or a nut bag. Drink immediately or store in refrigeration to drink later. Remember to mix or stir before using as any remaining fiber may settle.
Summer’s Bounty Ox-tail Soup
(soup bones + many fresh vegetables)
- 2 pounds ox-tail or other soup bones from 100% grass fed beef
- 1 tsp sea salt
- 2 large potatoes
- 1 medium red beet
- 1 medium onion
- 2 handfuls of green beens
- 1 cup shelled edemame beans or other beans
- 2 medium red tomatoes
- 2 medium zucchini (summer squash)
- 1 bunch swiss chard or other greens
- Soy sauce to taste
- Garlic – minces – to taste
Simmer bones in 4 qts water 8-12 hours with sea salt. Remove beef and bones, skim off excess fat, mince beef. Add minced beef to broth, return to simmer. Chop vegetables into small bits and add hard vegetables (onion, potato, beans, beat) to broth. Simmer 20-30 minutes, then add soft vegetables (fresh tomatoes, summer squash and chard leaves) and simmer an additional 5-10 minutes. Season to taste with fresh pressed garlic and soy sauce.
Roasted Vegetable Medley
- 1 pound fresh vegetables (zucchini, green beans, onion, chard stems)
- 4 cloves freshly peeled garlic, ¼ cup olive oil
- ¼ cup fresh basil chopped large
- sea salt
Snap and cut vegetables to similar lengths. Mince garlic into olive oil. Toss prepared vegetables and garlic/oil mixture in large bowl. Place vegetables into grilling basket onto BBQ with maximum heat. Roast until most crisp vegetable is tender (green beans). Put back into mixing bowl hot, mix in basil, allowing it to wilt.
Chilled Zucchini Soup
- 1 pound zucchini (if large, halved with seeds scooped out)
- 4 cloves freshly peeled garlic
- 1 quart vegetable or chicken broth
- ¼ cup fresh basil
- splash of cayenne pepper
Heat broth to a boil, then simmer. Mince garlic and add into broth. Use a grater or food processor to shred zucchini. Add shredded zucchini to broth, simmer until soft, remove from heat. Add basil and pepper. Puree mixture in blender or food processor, refrigerate, serve chilled.
Un-cooked (raw) Strawberry Rhubarb Pie
- 2 c nuts, soaked or unsoaked
- 1 c dates (to taste)
- 1-2 T + 1 tsp honey
- pinch cayenne
- dash salt
- ¼ c shredded coconut
- 4 c rhubarb, peeled & chopped
- ¼ c honey, maple syrup or agave
- 2 c strawberries, chopped
- ¼ c ground flax seeds
- whole berries for garnish
Combine all crust ingredients in food processor and grind to coarse, somewhat sticky consistency. Press into pie or tart pan. Clean out processor and add rhubarb and honey. Process to a slushy consistency. Place rhubarb in bowl and add chopped strawberries and flaxseeds, mix by hand. Add filling to pie crust and chill overnight. Based on this recipe, but adjusted based on preferred ingredients.
Raw Green Smoothie
- 1 apple
- 1 banana
- 1 orange
- 4-6 leaves kale
- 2 cups water
You can make raw green smoothies with any combination of greens plus fruit with water and ice added to create your desired consistency. Add all ingredients to blender and blend to desired consistency. You may change fruits and greens and/or add ice or stevia for desired consistency
Pork Sausage Sauté
- 1 lb Organic Free Range Pork Sausage bulk
- 10 leaves of swiss chard – rinsed
- 1 clove of garlic
- ½ tsp of mustard seeds
In a fry pan over medium heat saute pork sausage till no longer pink inside. Peel and crush garlic, chop add to pan. Chop chard and add to pan toss mustard seed and stir until chard is slightly wilted. Serve warm over quinoa, rice or amaranth. OR spoon into butter leaf lettuce.
- ½ head kale, any type, destemmed
- ¼ head red cabbage
SIMPLE GREEK DRESSING:
- 2 tablespoons apple cider vinegar
- ¼ cup extra virgin olive oil
- ½ teaspoon sea salt
- 1 teaspoon thyme
Thinly slice the kale and cabbage. Place kale and cabbage in mixing bowl. Add vinegar, oil, salt, and thyme, and toss well. To serve, enjoy immediately or marinate for 10 minutes to allow slaw to soften. Source: Ani’s Raw Food Kitchen
Cranberry Pecan Rice Salad
- 2 cups Brown Rice 1 Bunch Parsley
- 1 cup dried cranberries ¾ cup Pecans
- Zest of 1 orange Juice of 1 orange
- 4 Tbs Olive oil Salt & Pepper to taste
- Diced red onion to taste(optional)
Cook rice according to directions. Let cool for at least ½ hour. Gently stir in chopped parsley, chopped pecans, cranberries, onions and zest. In a bowl, wisk olive oil, orange juice and salt & pepper. Mix into rice. Refrigerate for 1 hour to blend flavors.
Grilled Corn and Chard Salad
- 1 ear grilled corn, shucked
- 10 leaves of swiss chard – chopped
- 1-2 cloves of garlic-chopped
- 1 cup onions-chopped
- 1 TBS fresh herbs of your choice ( rosemary, thyme, dill, etc)
Saute onion with 1 tsp olive oil until translucent, about 5 minutes. Add garlic and chard to pan and stir until chard is slightly wilted. Finish by adding corn and herbs and removing from heat. Add a little salt and pepper to taste. Serve warm over quinoa, rice or amaranth.
- 4 kale leaves, stems removed 1/8 teaspoon salt
- 1 ½ teaspoons extra-virgin olive oil ¼
- red bell pepper, diced
- 1 ½ teaspoons fresh lemon juice 1 tablespoon nuts or seeds
Slice kale crosswise into thin strips. Place in a mixing bowl along with the olive oil,lemon juice, and salt. Toss well with your hands, working the dressing into the greens. Add the red bell pepper, nuts or seeds, and toss gently. Marinate for 10 minutes at room temperature before serving. Season to taste with black pepper, if desired. Serve at room temperature before serving.
Source: Raw Food Made Easy
I Can’t Believe It’s Just Cabbage Salad
- thinly sliced cabbage
- olive oil
- nutritional yeast
- lemon juice (optional)
Thinly slice cabbage and toss with other ingredients – the exact proportions can vary slightly to taste, but a light drizzle of oil and a light dusting of salt will be plenty. Be generous with the nutritional yeast. This is staple in Doctor B’s household as cabbage lasts longer in the refrigerator than other greens. Source: Victoria Boutenko’s 12 Steps to Raw and Raw Family Newsletter
Sugar-free Strawberry Sherbet
- 4-5 frozen strawberries per serving
- 1-2 tsp Omnibalance stevia powder
- 1 Tbsp fresh lemon juice
Blend all ingredients until smooth. Try other frozen fruits or berries, too! Pour into a pop-sickle mold and freeze for an easy-to-eat treat anytime!
Note: Omnibalance is a stevia powder that contains chicory, B vitamins and chromium, important nutrients to help balance blood sugar. If you use another form of stevia, the amount needed will vary. Omnibalance is available for purchase at True Health Medicine.