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Recipes for
Adrenal Fatigue

28 stress-free recipes for

Adrenal Fatigue sufferers

Dorine Lam, MS, MPH, RDN

Page 1 Dr. Michael Lam, MD, MPH
Introduction
These recipes are designed for those battling Adrenal Fatigue
Syndrome (AFS). It is an attempt to rebuild the body’s nutritional baseline
through a fundamental facet of life: food. As a team of nutritional
professionals helping people recover from AFS, many of whom are
bedridden and in a catabolic state with severe fatigue, we have observed
the wonderful, direct effects of nutrition, if done right, on a sensitive
and weak body. The nourishment concepts and strategies incorporate
wholesome food principles from ancient times, when food was cherished
as a healing tool, exemplified by many biblical stories. These principles
work then and now because the human body has not changed. The
environment has, however. We therefore emphasize the importance of
eating whole foods, especially vegetables and easily digestible proteins,
and discourage consumption of pork and scavenger-type seafood because
of their negative effects on the digestive system. The recipes focus more
on vegetables, beans, nuts, fish, and poultry because they are easily broken
down into nutrients and are better handled by a weakened digestive
system commonly seen in those with AFS, where the gastrointestinal
assimilation is compromised. We have seen clinical proof of success
when these dietary principles are followed. The body possesses amazing
rebound capability if we only give it the tools to nurture it systematically
with these recipes. As the body strengthens and is able to tolerate heavier
nutrients, you can start adding meat strips, ground meat, and stronger
cheeses. We strongly recommend organic or free-range meats (free of
antibiotics and hormones). It is important to remember that every body is
unique, and you are the chef in charge of your own system. Listen to your
body, and create dishes that feel nourishing to you. We hope that people
with AFS use these recipes as a guide to strengthen their nutritional base
and regain wholesome balance to their health.

Dorine Lam, MS, MPH, RDN

Dr. Michael Lam, MD, MPH

Page 2
Table of Contents
Introduction. . . . . . . . . . . . . . . . . . 2 Napa and Red
Cabbage Salad. . . . . . . . . . . . . 18
Breakfast (Pages 4 - 7)
Pesto Garbanzo
Mushroom Millet
and Zucchini Salad. . . . . . . . . 19
Porridge. . . . . . . . . . . . . . . . . . . . 4
Entrée (Pages 20 - 23)
Buckwheat Granola Bars . . . . . . 5
Grilled Flank Steak. . . . . . . . . . . 20
Red Bean Black
Sesame Seed Porridge. . . . . . 6 Curried Rice with
Vegetables . . . . . . . . . . . . . . . . 21
Oatmeal with
Walnut and Pineapple. . . . . . . 7 Salmon with Ketchup
Ginger Glaze. . . . . . . . . . . . . . . 22
Appetizer (Pages 8 - 10)
Lemon Chicken Breasts. . . . . . 23
Cucumber Yogurt. . . . . . . . . . . . . 8
Vegetable (Pages 24 - 27)
Meatballs with
Asian Sauce . . . . . . . . . . . . . . . . 9 Asparagus with Lemon-Basil
Yogurt Sauce . . . . . . . . . . . . . . 24
Spinach Patties. . . . . . . . . . . . . . 10
Roasted Onions with
Soup (Pages 11 - 14) Walnut Crumbs. . . . . . . . . . . . 25
Black-Eyed Pea
Orange and Mint Peas . . . . . . . 26
and Kale Soup. . . . . . . . . . . . . . 11
Stir Fry Baby Bok Choy. . . . . . . 27
Rice and Celery Soup. . . . . . . . 12
Dessert (Pages 28 - 31)
Roasted Bell Pepper Soup . . . 13
Curried Butternut Squash Chia Coconut
with Apple Soup. . . . . . . . . . . 14 Milk Pudding. . . . . . . . . . . . . . . 28
Apple Sandwiches. . . . . . . . . . . 29
Salad (Pages 15 - 19)
Yogurt Parfait. . . . . . . . . . . . . . . . 30
Bok Choy
Pineapple Salad. . . . . . . . . . . . 15 Vanilla and Pears . . . . . . . . . . . . 31
Green Bean Potato About DrLam.com. . . . . . . . . . . 32
Pine Nuts Salad. . . . . . . . . . . . 16
Kale Salad with
Avocado. . . . . . . . . . . . . . . . . . . 17

Page 3
 Breakfast

MUSHROOM
MILLET PORRIDGE
You can use any kind of mushroom
for this recipe. Mushrooms contain
many powerful antioxidants to help
battle the free radicals damages in
your body.

Serves 2

Ingredients:
• 1/2 cup fresh mushroom, slice
• 1/2 cup brown rice, soaked
overnight
• 1/2 cup millet, soaked overnight
• Spring onion, chopped
• Salt to taste
Method:
• Pour boiling water to the
mushroom slices. Drain.
• In a medium size cook pot, add 4
cups water, rice and millet. Bring
to boil in high heat.
• Turn down heat, simmer till rice
is cooked. Add more water if
needed.
• Add salt and mushroom. Cook 5
more minutes.
• Add chopped spring onion. Serve.

Page 4
Breakfast
Method:
BUCKWHEAT
GRANOLA BARS
Serves 20
Ingredients A:
• 1 cups cooked buckwheat
• 3 organic apples, cored and cubed
• 30 dates, pitted and soaked in
water for 15
• 1 tsp cinnamon, (optional)
• 1/4 cup raw sunflower seed
• 1/2 cup raw honey
• 1 tsp salt
Ingredients B:
• 1/2 cup cranraisins
• 1 cup dried apricots
• 1/4 cup raw sunflower seeds
• 1/2 cup raw almonds
Ingredients C:
• 1 cup raw rolled oats
• 1 cup cooked buckwheat
• 1/2 cup raw almond, coarsely
chopped
• 1 cup raw sunflower seeds
• 1/2 cup cranraisins
Page 5
• Follow cooking instruction
to make 2 cups of cooked
buckwheat.
• In a food processor, place
Ingredients A. Grind until smooth.
Transfer the mixture to a large
mixing bowl.
• Add Ingredients B into the food
processor, coarsely chop the nuts,
seeds, and fruit in a few quick
pulses. Add them to the bowl
with the Ingredient A mixture and
combine well.
• Add Ingredient C to the mixture
and combine.
• Form into rectangular bars. If the
dough is too moist, add a pinch
more oats to the mixture. The
dough should be sticky but not
runny. The varying degrees of
chopped nuts, seeds, and fruits give
this granola an amazing texture.
• Place on dehydrator trays and
dehydrate at 135 degrees for 4
hours. Flip over and continue to
dehydrate for another hour.
• If you prefer very crunchy granola
bars, then dehydrate for another
8 hours after flipping.
• Store in air tight container or freezer.
 Breakfast

RED BEAN BLACK

SESAME SEED
PORRIDGE
Black sesame seeds are good at
nourishing the liver and kidneys, as
well as improved hair growth and
hair color for anti-aging.

Serves 2

Ingredients:
• 3/4 cup red beans, soaked overnight
• 1/2 cup brown rice, soaked overnight
• 3/4 cup black sesame seeds, toasted
• Brown sugar
Method:
• Drained the red beans and brown
rice.
• In a non-stick pan, stir fry black
sesame in medium heat until
fragrant / done.
• In large pot, put in drained red
beans, brown rice, brown sugar
and enough water to cook. Cook
in high heat until done. Check the
water level every 15 minutes.
• When ready to serve, add in
cooked sesame seeds.

Page 6
Breakfast

OATMEAL with
WALNUT and APPLE
Ingredients:
• 1 cup organic rolled oats
• 1/2 cup soaked organic raw
walnuts, coarsely chopped
• 1/2 organic apple – coarsely
chopped
• 2 tbsp coconut oil
• 2 cups water
• Raw honey to taste
• Almond milk (optional) – see
instruction below to make
almond milk
Method:
• Put oats, walnuts, apple , coconut
oil and water into a medium pot.
• Bring to boil, reduce heat to
simmer for 10-15 minutes.
• When ready to eat add honey
and almond milk.
Note:
• This recipe can be eaten cold.
To make almond milk:
• Put in a VitaMix® blender – 1 cup
soaked organic raw almonds,
2 cups hot water – blend until
smooth. Refrigerate

Page 7
 Appetizer

CUCUMBER
YOGURT
Yogurt contains a host of “good”
bacteria that helps improve your
digestive system. Yogurt is also a
good source of calcium.
Serves 4
Ingredients:
• 1 cup organic whole milk plain
yogurt
• 1/2 English Cucumber, finely
chopped
• 3 tbsp finely chopped fresh mint
• Sea salt and pepper to taste
Directions:
• Mix all ingredients together.
• Keep chilled in refrigerator.
Suggestions for Use:
• Snack: You can eat this yogurt
dish alone with some crackers,
carrot sticks or celery sticks.
• Topping or sauce: You can also
use this as a sauce for a lamb dish.
• Meal: Great light dish for dinner
with some walnuts or pistachios
added to it.

Page 8
Appetizer
Garnish:
• Sesame Seed and chopped
MEATBALLS with parsley
Method:
ASIAN SAUCE • Preheat oven to 400.

This is a high protein snack that you • In a large bowl, mix together
meatball ingredients until well-
can make and store in an air tight
combined. Best to use your hand
container. To enjoy as a snack, warm and knead the mixture.
in the oven for a few minutes and
spoon the sauce over the meatballs. • Shape into 2-inch balls, and place
on a greased baking sheet.
Ingredients: • Bake for 10-12 minutes, or until
Meatball Ingredients:
 meatballs are golden and done
• 1 1/2 cup oatmeal, soaked in water on the inside.
for 30 minutes, and drained well.
• While the meatball is baking,
• 1 lb. grass fed organic lean ground Mix together all of the sauce
beef ingredients until blended.
• 1 large organic egg • Once meatballs have finished
• 1/4 tsp. ground fresh ginger cooking, dip each meatball
• 2 tsp. minced garlic individually (using a toothpick) in
the sauce mixture.
• 1/2 cup thinly-sliced green
onions (roughly 3 stalks) • Serve warm, and sprinkle with
additional sesame seed and
• 1 tsp. sesame oil parsley.
Asian Sauce Ingredients:

• 1/2 cup hoisin sauce
• 2 Tbsp. soy sauce
• 1 tsp. sesame oil
• 1/4 cup rice vinegar
• 1 1/2 tbsp maple syrup
• 1 tsp minced garlic
• 1 tsp. ground fresh ginger

Page 9
 Appetizer

SPINACH PATTIES
Ingredients:
• 2 cups frozen spinach, thawed,
squeezed out all water
• 1 cup soaked and drained oatmeal
(can use gluten free oatmeal)
• 4 organic eggs
• 1 cup sweet white onion, finely chopped
• 1 cup raw or cottage cheese
• 1/2 tsp crushed red pepper
• 1 tsp nutritional yeast
• 1 tsp garlic powder
• Salt and pepper to taste
• 2 tbsp cold expel coconut oil
Method:
• Soak 1-cup dry oatmeal in water
for one hour. Drain well.
• Make sure all the water is
squeezed out of the spinach.
• Blend ingredients and form the
spinach mixture into burger-sized
patties.
• Heat a large frying pan over
medium heat. Add coconut oil.
• Pan-fry each pattie 4-6 minutes on
each side, or until golden brown.
• Serve as a main dish or as
sandwich filling.

Page 10
Soup
BLACK-EYED PEA
and KALE SOUP
Directions:
The legume family is a good source of
protein that is low in fat. Adding kale
to the recipe increase the nutrients
that are good for the body.
Serves 10
Ingredients:
• 1 lb dried Blackeyed Peas, washed
• 28 fluid oz. canned diced
tomatoes
• 1/2 cup quinoa
• Stir-fry together:
• 1 large yellow onion, diced
• 1 tsp garlic, minced
• 1 cup celery, sliced
• 1/2 tsp crushed chili pepper
• 1 tsp cumin seed
• Salt and pepper to taste
• 1 tbsp butter
• 1 tbsp olive oil
• Last to add:
• 1/2 lbs kale, cut to 2 inches
slices
• Mushroom seasoning to taste
Page 11
• Garnish (optional):
• Sour cream
• Green onion, chopped
• Fill pot with water covering the
black-eyed peas by two inches.
Cover.
• Bring to boil for 2 minutes. Turn
off heat and let stand for at least
one hour.
• Discard water.
• Combine all ingredients in a
pressure cooker. Add 4 cups of
water. Cook for 20 minutes after
water is at a boiling point.
• Once the pressure cooker has
cooled down, add the kale and
cook for another 40 minutes, or
until all ingredients are tender.
• Add mushroom seasoning at the
end to taste.
• This is a thick soup. You can add
more water to the consistency
you like. Add more seasoning if
you want to thin the soup.
• When ready to serve, garnish
with sour cream and green
onions or serve as is.
 Soup

RICE and
CELERY SOUP
Ingredients A:
• 2 tbsp olive oil
• 3 tbsp butter
• 8 oz. celery stalks, finely chopped
• 2 tbsp fresh parsley, finely chopped
• 1 bay leaf
Ingredients B:
• 5 cups vegetable stock
• Salt to taste
Ingredients C:
• 1 1/4 cup short-grain rice
Garnish:
• Parmesan Cheese
Method:
• Put Ingredients A in large soup
pot, cover and cook over low heat,
simmer until vegetables are tender,
around 10-15 minutes. Stir often.
• Add in Ingredients B. Bring to boil
then reduce to low heat. Cover
and simmer for 5 minutes.
• Add Ingredients C. Simmer till
tender, 15 minutes.
• Remove bay leaf.
• Serve hot. Sprinkle with Parmesan.

Page 12
Soup
• Put above vegetables in a baking
pan, and bake for 20 mins.
ROASTED BELL • In large pot, put in: celery stalks, red
potatoes, and 6 cups water or broth
PEPPER SOUP bring to boil.
• Add the baked vegetables. Bring to
Serves 6 boil for 10 minutes.
• Put all ingredients in blender, blend
Bell peppers are delicious and a great low.
source of many nutrients, including
• Add garlic salt, mushroom extract,
vitamins C and E, and more than cayenne pepper, olive oil.
30 distinctly different carotenoids.
• Put all things back in pot and bring
They are very low in fat, but provide
to slow boil.
just enough to facilitate absorption
of the vitamin E. • Season with salt and pepper to
taste.
Ingredients: • Serve in bowl and garnish with
• 1 red bell pepper
pimiento.
• 1 yellow bell pepper
• 1 orange bell pepper
• 1 large onion
• 3 celery stalks, cut into small pieces
• 4 red potatoes, cut into cubes
• Pimiento pieces for garnish
• Salt and pepper to taste
Method:
• Pre-heat oven to 400 degrees.
• Wash and cut bell peppers in 1/2
and take out the seeds.
• Remove skins and ends of onion
and cut in 6 pieces.

Page 13
 Soup

CURRIED
BUTTERNUT
SQUASH with
APPLE SOUP
Ingredients:
• 1 medium onion, chopped
• 2 tbsp grape seed oil
• 2 tbsp butter
• 1 tsp curry powder
• 2 medium (non-tart) apples, cubed
• 5 cups butternut squash, cubed
• 1/2 tsp crushed red chili
• Salt and pepper to taste
• 2 cups water
• 1/4 cup pine nuts
Directions:
• In a large pot, stir fry together onion, oil,
butter, and curry powder over medium
heat. Stir occasionally until onion is soft.
• Add in apples, butternut squash,
chili, salt, pepper and water.
• Bring to a boil, cover and cook for
30 minutes.
• Transfer the soup to a blender and
add pine nuts. Blend until smooth.
• Serve hot.
Page 14
Salad
Note of Caution:
• For Estrogen Dominance and
BOK CHOY Hypothyroid – substitute mixed
green lettuce for Bok Choy.
PINEAPPLE SALAD You should take the cruciferous
vegetables twice a week only.
Bok Choy is a member of the cabbage • For Allergies or Cancer. Substitute
family in the Asian cuisine. It is high sea salt for mushroom extract
in vitamin A, C, beta-carotene which seasoning. May use flax seed oil
can help to reduce the risk of certain instead of olive oil as a substitute.
cancers. • For weight loss, don’t be afraid
of the oil. The oil helps maintain
Serves 4 the satiety and prevent you from
getting hungry until the next
Ingredients: meal.
• 2 cups chopped Bok Choy
• 1/2 cup pineapple tidbits, drained
• 1/2 cup organic cherry tomatoes
• 1/2 tsp chopped ginger
Sauce Ingredients:
• 2 tbsp oil
• 1 tsp sesame oil
• 1 tbsp hoisin sauce
• 1 tbsp vegetarian oyster sauce
Method:
• Mix all ingredients in mixing bowl.
• Add sauce.
• Toss ingredientes together
• Serve in chilled bowls.
• Sprinkle pre-soaked and
dehydrated sunflower seeds

Page 15
 Salad

GREEN BEAN
POTATO PINE
NUTS SALAD
Don’t be afraid to use nutritious good
oil in food preparation.

Serves 4

Partial Raw Version:

• 1 cup green beans, put in boiling
water for 1 mins, then chop coarsely,
and refrigerate to cool
• 1 cup red cabbage, chopped coarsely
• 3 purple potato, cut into cubes
• 1 tbsp hoisin sauce
• 1 tbsp vegetarian oyster sauce
• 2 tbsp olive oil
• 2 tsp sesame oil
• 1/2 cup pine nuts
• Mix all ingredients together
• Serve in chilled bowls
Raw Version:
• Do not par boil the green beans
Note of Caution:
• For weight loss, don’t be afraid of the
oil. The oil helps maintain the satiety
and prevent you from getting hungry
until the next meal.

Page 16
Salad
KALE SALAD with
AVOCADO
Kale is one of the most nutrient-
dense foods you can find in the
produce section of the market. Kale
has seven times the beta-carotene
of broccoli and ten times more lutein.
Serves 6
Partially Raw Version:
• 1 bunch of organic Kale - chop
• Put a little water in a pot, add 1
tsp salt, add the kale, cover and
cook until kale is tender.
• Drain and chill in the refrigerator
• 1 large organic tomato - chop
• 10 olives - chop
• Blend together till creamy:
• 1 avocado
• 2 Tbsp Olive oil
• 1 stalk organic celery
• 1 tsp salt
• 2 tsp lemon juice
• Mix together Kale, tomato and
olives in a bowl
• Pour in avocado mixture and mix
well
Page 17
Raw Version:
• 1 bunch of organic Kale - finely
chop
• Add 1 tsp salt and massage the
Kale till it wilts
• Add 2 t lemon juice and massage
again
• 1 large organic tomato - chop
• 10 olives - chop
• Blend together till creamy:
• 1 avocado
• 2 Tbsp Olive oil
• 1 stalk organic celery
• 1 tsp salt
• 2 tsp lemon juice
• Mix together Kale, tomato and
olives in a bowl
• Pour in avocado mixture and mix
well
Suggestions for Use:
• For Estrogen Dominance and
Hypothyroid - substitute mixed
green lettuce for Bok Choy. Do
not need to do the massage step
in Raw Version.
• For weight loss - don’t be afraid
of the oil. The oil helps maintain
the satiety and prevent you from
getting hungry until the next
meal.
 Salad

NAPA and
RED CABBAGE
SALAD
Serves 6
Directions:
• 2 cups napa cabbage, chopped
• 1 cup red cabbage, chopped
• 1 cup pre-soaked sprouted wheat
berries
• 3 tbsp chopped cilantro
• 1/2 cup pineapple tidbits
• Mix all ingredients in mixing bowl
• Add sauce
Sauce (makes enough for two uses):
• 1/4 cup oil
• 2 cup apple cider vinegar
• 2 tbsp sesame oil
• 1 tbsp sugar
• 1/4 tsp pepper
• 1 tsp mushroom extract
Method:
• Toss and serve in chilled bowls.
• Sprinkle pine nuts on top of the salad.
Note of Caution:
• For Estrogen Dominance and
Hypothyroid - substitute mixed
green lettuce for Bok Choy.

Page 18
Salad

PESTO
GARBANZO
and ZUCCHINI
SALAD
Ingredients:
• 1 small zucchini, thinly sliced
• 2 celery stalks, thinly sliced
• 1 can (15 ounces) chickpeas, rinsed
and drained
• 2 tbsp Basil Pesto
• 2 tbsp freshly squeezed lemon
Juice
• 2 tbsp chopped Italian Parsley
• Salt and pepper to taste
• Cooked chicken meat (optional),
cut in cubes
Method:
• In a bowl, mix everything
together.
• Mix well.
• Serve over a bed of mixed spring
salad.

Page 19
 Entrée

GRILLED
FLANK STEAK
Ingredients:
• 2 lb flank steak
Marinade:
• 1/3 cup grape seed oil
• 1/4 cup soy sauce
• 1 tbsp Worcestershire sauce
• 4 tsp Montreal steak seasoning
Method:
• Put marinade seasonings in 1
gallon sealable plastic bag.
• Seal and shake the bag.
• Open bag, put steak in.
• Flip the bag over several times
to ensure the steak is well coated
with marinade.
• Marinate steak 30-60 minutes
flipping bag over at least once.
• Then cook 8-min per side for
medium rare. After steak is
removed from grill or stove let
stand for 5 min before cross
cutting into thin slices.
Note of Caution:
• For Estrogen Dominance – it is
best to use grass-fed or
hormone free beef.

Page 20
Entrée
CURRIED RICE
with VEGETABLES
One of the ingredients to make
korma paste is turmeric, which has
been shown to have strong anti-
inflammatory properties.
Serves 8
Ingredients:
• 2 cups basmati rice, washed and
soaked 30 minutes (see method)
• 1 large onion, chopped
• 6 tbsp oil, olive or coconut oil
• 1 tbsp black mustard seed
• 3 tbsp Korma paste (available in
Indian market or oriental market)
• 1 large eggplant, 2cm cubed
• 3 1/2 cups butternut squash, 2cm
cubed
• 1 3/4 cup green beans, 2cm
pieces
• 400ml can coconut milk
• 600ml water
• 2 1/2 cup baby spinach leaves
• Salt and pepper to taste
Method:
• Put the basmati rice in a large
bowl and cover with cold water.
Stir until water becomes cloudy.
Page 21
Drain the water and repeat the
process until the water is clear.
Soak the rice for 30 minutes.
• In a large frying pan, add oil and
onions. Cook for 5 minutes in
medium high heat or until onion
is slightly golden in color.
• Add mustard seeds; keep stirring
until they begin to pop.
• Add in Korma paste, stir and cook
for 1 minute.
• Add the eggplant, stir-fry for 5
minutes
• Add the butternut squash, green
beans, rice and 2 tsp salt, mix well.
• Add coconut milk and water.
Bring to boil. Reduce heat.
• Cover and simmer until
vegetables and rice is cooked,
around 15-18 minutes. If needed
add in more water so not to
burnt. The rice should not be
mushy and clumped together.
• Remove lid; put the spinach
leaves on top.
• Cover lid; turn off heat. Let stand
for 5 minutes.
• Gently stir in the wilted spinach
through the rice.
• Season with additional salt and
pepper for taste.
• Serve.
 Entrée

SALMON with
KETCHUP
GINGER GLAZE
Ingredients
• 4 salmon steaks (each 8 to 10
ounces and 1 inch thick)
• Salt and pepper
Sauce Ingredients:
• 1 tbsp fresh orange juice
• 1 tbsp ketchup
• 1 tbsp vegetarian oyster sauce
• 1/8 tsp grated fresh ginger
• 1 tsp honey
Method:
• Season both sides of the salmon
steak with salt and pepper.
• In a small bowl, whisk together all the
sauce Ingredients.
• Heat broiler.
• Place salmon on a baking sheet, lined
with aluminum foil.
• Baste the salmon with the sauce
ingredients and broil 4 inches from
the heat source for 2 minutes.
• Turn the salmon over, baste with the
sauce ingredients, broil for 2 minutes.
• Baste again, broil for 2 minutes.

Page 22
Entrée
1 teaspoon salt and pour into a 9
by 12-inch baking dish.
LEMON CHICKEN • Pat the chicken breasts dry and
place them skin side up over the
BREASTS sauce. Brush the chicken breasts
with olive oil and sprinkle them
Ingredients liberally with salt and pepper. Cut
• 1/4 cup good olive oil the lemon in 8 wedges and tuck
• 3 tablespoons minced garlic it among the pieces of chicken.
(9 cloves) • Bake for 30 to 40 minutes,
• 1/3 cup dry white wine depending on the size of the
chicken breasts, until the chicken
• 1 tablespoon grated lemon zest
is done and the skin is lightly
(2 lemons)
browned. If the chicken isn’t
• 2 tablespoons freshly squeezed browned enough, put it under the
lemon juice broiler for 2 minutes. Cover the
• 1 1/2 teaspoons dried oregano pan tightly with aluminum foil
• 1 teaspoon minced fresh thyme and allow to rest for 10 minutes.
leaves Sprinkle with salt and serve hot
with the pan juices.
• Kosher salt and freshly ground
black pepper
• 4 boneless chicken breasts, skin
on (6 to 8 ounces each)
• 1 lemon
Method:
• Preheat the oven to 400° F.
• Warm the olive oil in a small
saucepan over medium-low
heat, add the garlic, and cook for
just 1 minute but don’t allow the
garlic to turn brown. Off the heat,
add the white wine, lemon zest,
lemon juice, oregano, thyme, and

Page 23
 Vegetable

ASPARAGUS with
LEMON-BASIL
YOGURT SAUCE
Asparagus is a great anti-aging and
detox our system vegetable. It is high
in potassium, vitamin A, folate and
glutathione - a potent antioxidant
that protect cells from free radicals.

Serves 4

Ingredients:
• 1 lb asparagus spears
• 1/2 cup low-fat Greek yogurt
• 2 tbsp chopped fresh basil
• 1/2 tsp grated lemon rind
• 2 tbsp fresh lemon juice
• 1/4 tsp salt
• 1/4 tsn freshly ground black
pepper
Method:
• Snap off tough ends of asparagus.
Cook in boiling water to cover
2 minutes or until crisp-tender;
drain. Immediately put asparagus
into ice water; drain.
• Combine yogurt and remaining
ingredients. Serve over asparagus.

Page 24
Vegetable
with oil, season with salt and
pepper.
ROASTED • Bake for 10 mins until soft and
lightly caramelized, about 15
ONIONS with minutes. Turning once, try not to
break the onion apart.
WALNUT • While the onion is baking, stir
together the toppings ingredients
CRUMBS in a small bowl.
• When the onion is lightly
Serves 10 browned, take it out of the oven.
Divide the toppings equally all the
Ingredients: onion slices have a fair amount of
• 2 large sweet white onions, cut
toppings. Spread evenly.
crosswise into 1/2 inch-thick
slices • Continue baking until topping is
golden brown, about 15 minutes
• Extra Virgin Olive Oil
more.
• Salt and black pepper, to taste
Toppings:
• 8 tbsp ground walnuts, toasted
and ground
• 2 tbsp butter, melted
• 1 tbsp finely chopped parsley
• 1 tsp minced garlic
• 1/4 tsp poppy seeds
• 1 tsp sesame seeds
• 1/2 tsp ground oregano
• 1/4 tsp ground thyme
Directions:
• Heat oven to 450°.
• On a foil-lined baking sheet,
brush the onion slices liberally

Page 25
 Vegetable

ORANGE and
MINT PEAS
Serves 8

Ingredients A:
• 1/2 medium red onion, quartered
and thinly sliced
• 3 tbsp butter
Ingredients B:
• 4 cups frozen green peas
• 1/4 cup freshly squeezed orange
juice
• Salt and pepper to taste
Ingredients C:
• 2 slices orange peel (only the
orange color part), thinly sliced
• 3 tbsp finely chopped fresh mint
Method:
• In a medium skillet, heat
Ingredients A over medium-high
heat.
• Add Ingredients B. Stir and cook
for around 5 minutes, the peas
should be heated through.
• Remove from heat and stir in
Ingredients C.
• Serve.

Page 26
Vegetable

STIR FRY BABY

BOK CHOY
Serves 4
Ingredients:
• 1 lb baby Bok Choy
Ingredients A:
• 2 tsp olive oil
• 2 cloves garlic, finely minced
• 2 slices ginger
Ingredients B:
• 2 tbsp water
• 1/2 tsp salt
• 1/4 tsp fish sauce (optional)
• 1/2 tsp sesame oil
Method:
• Wash the bok choy. Cut
lengthwise in half.
• Add Ingredients A to a wok or frying
pan. Turn heat to medium. Stir.
• When the garlic and ginger
become fragrant, add in the
bokchoy. Stir to coat the bok choy.
• Add Ingredients B. Cover and
cook for 4-6 minutes until the
bok choy is tender.
• Turn off heat. Drizzle with
sesame oil.
• Serve.

Page 27
 Dessert

CHIA COCONUT
MILK PUDDING
Serves 8
Ingredients A:
• 1 can of regular coconut milk,
• 1 can water
• 3-in ginger - peeled and sliced
• 6 small sticks cinnamon
• 3 whole start anise
• 4 whole cloves
Ingredients B:
• 2 tbsp coconut sugar
• 2/3 cup golden chia seeds
• 1/2 cup cranraisins
Method:
• Put ingredients A in a medium size
pot, bring to boil.
• Simmer for 15 minutes.
• Turn off heat and let stand for 10
minutes.
• Strain out the spices.
• Stir in ingredients B - mix well, so
there are no clumps.
• Refrigerate for 3-4 hours.
• Spoon into small glass. Top with
mixed berries (frozen or fresh) as
desired.

Page 28
Dessert

APPLE
SANDWICHES
Ingredients:
• 1 large organic apple
• 1/2 tsp salt
• 1 cup water
Filling:
• Organic sunflower butter
• Organic raisins
• Granola (optional)
Directions:
• Slice apple crosswise or horizontally,
so you have several slices of apples
with the core in the center.
• Cut out the center with a core
remover or small round cookie cutter.
• Dip the apple slices in a bowl of
the salted water or squirt with
lemon juice to prevent browning.
• Spread sunflower butter on all
the apple slices,
• Sprinkle raisin and granola on half
the apple slices.
• Top with the rest of the Apple
Slice that has the sunflower
spread on it, with the spread side
face down to make a sandwich.
• OR, try it as an open face sandwich!

Page 29
 Dessert

YOGURT
PARFAIT
Strawberries are loaded with vitamin
C, a powerful antioxidant, well-
known immune booster, and fiber
provider that stimulates digestion.
Blueberries contain more anti-
oxidant power than nearly any other
fresh fruit.

Serves 4

Ingredients
• 1 1/2 cups of sugar free
strawberry yogurt (from 2-1 lb
container – or any flavor you
choose as long as it is sugar free)
• 2 cups granola
• 1 cup sliced fresh strawberries
• 1 cup of blueberries
Directions:
• In each of 4 parfait glasses,
alternate layers of yogurt, granola,
strawberries, and blueberries.
• You can use raspberries or apples
as well.
• Eat as a late afternoon snack, or
for dessert.

Page 30
Dessert

VANILLA and
PEARS
Pears are higher in pectin than
apples, so they are effective in
helping to lower cholesterol and in
toning the intestines. They are also
hypoallergenic. If you have a cough,
you may want to try Asian pears.
Serves 4
Ingredients:
• 4 small pears - any kind, peeled
• 4 cups water
• 1/4 cup honey or maple syrup
• 1 tsp stevia powdered extract
• 1 slice ginger
• 1 small piece lemon rind
• 1 tsp vanilla
Directions:
• Place all the ingredients in a sauce
pan. Cover pan with lid.
• Cook over low heat for 30
minutes or until pears are just
soft. Turn pears over two times.
Note of Caution:
• For diabetes and metabolic
syndrome - omit the honey.
Use stevia to taste.

Page 31
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