Dawn Perry, a personal chef, cooking instructor and certified holistic health counsellor has put together a list of wonderful recipes that are filled with powerful nutraceuticals. Dawn was trained at the California Culinary Academy in San Francisco and the Institute for Integrative Nutrition in New York City. Each of the delicious recipes below contain specific nutraceuticals, such as resveratrol, indole-3-carbinols, omega-3 fatty acids, lycopene, and lutein.
I have personally tested and enjoyed every delicious meal.
Here is just a random selection of Dawn’s recipes —
Bean Salad
- 6 ounce green beans, trimmed and cut into 1-inch pieces
- 1 15-ounce can kidney beans, rinsed and drained
- 1 15-ounce can garbanzo beans, rinsed and drained
- 2 teaspoons whole grain mustard
- 2 tablespoons cider vinegar
- 2 tablespoons extra-virgin olive oil
- Small handful chopped fresh herbs, such as parsley, dill or basil
- 1 small shallot, minced
- 1 garlic clove, minced pinch red pepper flake [optional]
- Salt and pepper.
Bring a pot of salted water to a boil. Drop in green beans and cook until beans are crisp-tender and bright green, about 2 minutes. Drain beans and run under cold water to stop them from cooking. In a large bowl combine green beans with remaining ingredients and season to taste with salt and pepper. Let sit 30 minutes before serving, tossing occasionally. Salad can be made up to 2 days ahead. Serves 4-6.
Green Tea Lemonade With Fresh Mint
- 1 1/2 cup brewed green tea, cooled
- 1/4 cup freshly squeezed lemon juice
- 2 tablespoons agave nectar
- 4 sprigs fresh mint.
In a large pitcher, combine tea, lemon juice and agave nectar. Stir well to dissolve agave. Serve tea over ice, garnished with mint. Serves 2.
Slow-Roasted Plum Tomatoes
- 1 pound plum tomatoes [about 10], halved
- 2 tablespoons extra-virgin olive oil
- Salt and pepper
- 1/2 teaspoon dried oregano.
Preheat oven to 300. Place tomatoes on a rimmed baking sheet and toss with oil. Arrange tomatoes cut side up and season with salt and pepper. Sprinkle with oregano and roast until collapsed and slightly shrivelled, 2 hours. Serve hot, room temperature, or cold. Serves 4.
Cucumbers In Herbed Yogurt
- 1 medium cucumber, peeled, halved and seeded
- 1 cup plain low-fat yogurt [preferably Greek]
- 2 tablespoons finely chopped dill, mint, or cilantro
- 1 garlic clove, minced or pressed
- Salt and pepper.
In a medium bowl, combine all ingredients and stir well to combine. Season to taste with salt and pepper. Can be made up to a day ahead. Serves 4.
Quinoa & Black Bean Salad
- 1 cup quinoa
- Salt and pepper
- 1 ear corn, shucked
- 1 15-ounce can black beans, rinsed and drained
- 1 tomato, seeded and chopped
- 1 jalapeno, minced small handful finely chopped cilantro
- 1 tablespoon lime juice [from about 1/2 a juicy lime]
- 1 tablespoon olive oil
- 2 teaspoons red wine vinegar.
In a medium pot, bring 1 1/2 cups water to a boil. Season with salt and pepper and add quinoa. Return to a boil and reduce heat to simmer. Cover and cook until water is absorbed, about 12 minutes. Remove from heat and let rest, covered, 5 minutes. Fluff with a fork and transfer to a medium bowl.
While quinoa cooks, roast corn over a gas flame, or under the broil until lightly charred on all sides. Cut kernels from corn cob and add to bowl with quinoa. Add beans and remaining ingredients to bowl and toss to combine. Season with salt and pepper and serve. Can be made up to a day ahead. Serves 4.
