RECIPES for Various Clinical Imbalances – Day One
Assimilation, Digestion and Elimination Imbalances
• GRANOLA – Serves 24
• BUTTERNUT SQUASH SOUP WITH GINGER – Serves 6
• HEALING CHICKEN, WILD RICE, HERB SOUP – Serves 6
• CITRUS SALAD TOPPED WITH GINGER YOGURT – Serves 6
• BEETS and GREENS – Serves 6
• GRILLED LEMON CHICKEN – Serves 6
• TURKEY LETTUCE WRAPS – Serves 4
• MAHI MAHI IN COCONUT MILK – Serves 6
• GRILLED GINGER TOFU – Serves 4
• LEMON BAKED TOFU – Serves 4
• WILD RICE AND BLACK BEANS – Serves 4
• GLUTEN-FREE CORN BREAD – Serves 9
• ROASTED ROOT VEGETABLES – Serves 4
• SHREDDED BRUSSEL SPROUTS – Serves 4
• PRUNES IN ORANGE SAUCE – Serves 6
• 5 MINUTE GINGER PINEAPPLE – Serves 2
• EDAMAME IN THEIR PODS Serves 4
• DIGESTIVE TRAIL MIX – Serves 24
GRANOLA – Serves 24
12 cups rolled oats (Bob’s Red Mill gluten-free ONLY) 1 tsp ground cinnamon
2 cup coconut ¼ cup coconut oil, virgin, organic
1 ½ cups almonds, raw ¾ cup honey, raw
½ cup pumpkin seeds, raw ½ to ¾ cup unsweetened dried fruit, cranberries, raisins, etc
Preheat oven to 350°. Stir oats, almonds, pumpkin seeds, and coconut together in large bowl. Spread evenly on two un-greased baking sheets and bake for 8 minutes; allow to cool. Place mixture back in large bowl and stir in cinnamon.
Reduce oven to 250° degrees. In a saucepan over medium heat, combine coconut oil and honey. Simmer for 2 minutes, stirring occasionally. Remove from heat and pour over dry mixture, stirring thoroughly. Spread evenly onto two baking sheets.
Bake about 1 hour, until golden, stirring every 15 minutes. After ½ hour, stir in dried fruit. Allow to cool on baking sheets, then put in large bowl and stir well. Store in a jar at room temperature
BUTTERNUT SQUASH SOUP WITH GINGER – Serves 6
2 butternut squash, seeded and halved lengthwise (4-5 lbs total OR 6 cups cooked and cubed)
2 tbsp olive oil ½ cinnamon stick
2 cups thinly chopped onion 1 tbsp raw honey
2 tsp fresh ginger, minced 5+ cups low sodium chicken broth 2 garlic cloves, minced sea salt and pepper to taste
chopped fresh parsley for garnish
Preheat oven to 375°. Oil a baking sheet. Place squash cut side down on baking sheet. Bake until squash is soft, about 45-50 min. Remove peel and cut squash in 2 inch cubes. Set aside.
Heat oil in a large pot over med heat and add onion, ginger, garlic and cinnamon. Cover pot and cook until onion is tender, about 15 minutes. Add squash, honey, and 5 cups chicken broth. Bring to boil. Reduce heat to medium-low. Cover and simmer 10 minutes. Discard cinnamon.
Working in batches, puree soup in blender or food processor until smooth. Return to pot and season with sea salt and pepper to taste. Bring to simmer, thinning soup with more chicken broth if needed. Ladle into bowls and sprinkle with fresh parsley to serve.
HEALING CHICKEN, WILD RICE, HERB SOUP – Serves 6
1 cup dry wild rice, rinsed
½ tsp salt 1 quart (4 cups) free-range chicken broth
2 tbsp olive oil ½ tsp dried tarragon
2 large organic carrots, thinly sliced ¼ tsp dried thyme
2 cups fresh shiitake mushrooms, sliced 1/8 tsp pepper
1 ½ cup yellow onion, chopped 2 tbsp tapioca starch or arrowroot
4 cloves garlic, minced 1 12- oz can light coconut milk
½ lb free-range chicken breast, cubed 2 tbsp lemon juice, optional
Sliced green onion for topping
Bring 3 cups water to a boil in a 2-quart saucepan. Add rice and salt. Reduce heat to low and simmer, covered, until rice is tender and most grains are split open, about 1 hour. Drain well and set aside. While rice is cooking, heat oil in a medium saucepan or a wok, and sauté onions, carrots, and mushrooms for about 7 minutes, stirring frequently. Add garlic and chicken and continue to cook, stirring, until chicken is no longer pink & vegetables are tender. Add the prepared rice, broth, tarragon, thyme, garlic powder & pepper. Bring to a boil. In a separate bowl, combine starch & coconut milk until smooth. Stir into rice mixture. Return the mixture to a boil. Cook for 1-2 min or until slightly thickened. Garnish with green onions. Add optional lemon juice for tangy flavor. Adjust salt and pepper to taste.
CITRUS SALAD TOPPED WITH GINGER YOGURT – Serves 6
1 grapefruit, peeled ½ tsp ground cinnamon
3 tangerines or Mandarin oranges, peeled pinch of ground allspice
4 oranges, peeled 16 oz plain, organic yogurt
1/3 cup dried cherries (unsweetened) ¼ cup crystallized ginger, chopped
1-2 tbsp honey
Cut grapefruit, tangerines or Mandarins and oranges into 1 inch pieces. Do this over a bowl so you catch the juice. Add cherries, honey, cinnamon and allspice. Refrigerate to let the flavors blend. Mix yogurt and crystallized ginger in a separate bowl. Serve fruit salad with a dollop of ginger yogurt.
BEETS and GREENS – Serves 6
6-8 medium beets with greens ¼ tsp salt
½ cup extra virgin olive oil pinch of pepper
2-3 tbsp red wine vinegar 1 tbsp fresh garlic, chopped or crushed
Remove greens from the beets and wash well. Place beets in a steamer and cook for 30-40 min until soft. During the last 3 min of steaming, add the greens. After the beets have cooled place them under cold water and rub off the skins. Slice the beets into bite size pieces and then chop up the greens. Mix the remaining ingredients into a vinaigrette dressing and pour over beets. Serve immediately.
GRILLED LEMON CHICKEN – Serves 6
6 skinless, boneless chicken breast halves, pounded to 1/3 inch ½ tsp ground black pepper
2 ½ + tbsp extra virgin olive oil 1/3 cup (loosely packed) fresh cilantro, chopped
2 tbsp fresh lemon juice ½ cup chopped toasted almonds (optional)
½ tsp sea salt 1 lemon, cut into 6 wedges
Place 2 ½ tbsp oil, lemon juice, salt and pepper in large plastic bag. Add chicken and seal bag, releasing any excess air. Turn several times to coat. Let stand at room temp 30 min. Alternatively, marinate in refrigerator for 1-3 hours and bring to room temperature before cooking. Preheat barbecue over high heat. Brush grill rack with oil. Transfer chicken from bag to barbecue with some marinade still clinging and grill until slightly charred and just cooked through, about 4 min per side. Transfer chicken to platter and let rest 10 min. Sprinkle almonds over, if desired. Drizzle chicken with lemon juice and garnish with cilantro.
TURKEY LETTUCE WRAPS Serves 4
1 tablespoon coconut or olive oil 1 pound ground turkey
2 medium carrots, shredded ¼ cup tamari or soy sauce
1 medium zucchini, shredded Dash of garlic powder
4 green onions, thinly sliced lettuce leaves, such as butter lettuce or red or green leaf
Heat oil in large skillet. Add carrots, zucchini and onions and sauté until tender. Add turkey and stir into the vegetables, breaking up the meat while sautéing. Add tamari or soy sauce and garlic powder, stir and cook for another 4-5 minutes until turkey is cooked through. Fill the lettuce leaves with the turkey mixture and enjoy!
MAHI MAHI IN COCONUT MILK – Serves 6
1 14-oz. can coconut milk
½ cup water
2 tsp arrowroot or cornstarch
1 ½ tsp. curry powder
2 lbs mahi mahi fillets (any firm fish will work fine)
Salt and freshly ground pepper to taste
1 large tomato, chopped, OR 1 cup cherry tomatoes, cut in half
¼ cup chopped fresh basil or cilantro
Preheat oven to 350 degrees. Mix coconut milk, water, arrowroot or cornstarch and curry in a 2-3 quart ovenproof dish. Add mahi mahi and bake, covered, for about 35-45 minutes. Add salt and pepper to taste. Serve immediately with some of the sauce on top of each fillet and top with tomato and basil or cilantro. Remaining sauce may be used to top rice or veggies such as cauliflower, broccoli or green beans.
GRILLED GINGER TOFU – Serves 4
1 lb extra-firm tofu, cut into ½ inch slices 1-1 ½ tsp dried turmeric
2 tsp fresh ginger, minced 1 tbsp sesame oil
2 tsp fresh garlic, minced tamari soy sauce, or gluten free tamari
Drain the tofu before cutting into slices. Wrap in paper towel and squeeze gently. Heat sesame oil in a wok or saucepan over medium-low heat. Stir in ginger, garlic and turmeric for about 1 min. Add tofu and sauté until golden, about 5 min. Serve immediately.
LEMON BAKED TOFU – Serves 4
1 lbs firm or extra-firm tofu, well pressed 1 tsp raw honey
2 tbsp gluten free tamari soy sauce 1 tsp basil
2 tbsp lemon juice 1 tsp thyme
2 tbsp olive oil salt and pepper to taste
1 tbsp Dijon mustard
Slice the pressed tofu into ½ inch thick strip. In a shallow pan whisk together all ingredients except tofu. Add tofu, coating well, and allow tofu to marinate for at least 1 hour, (the longer you marinate, the better the flavor) turning to coat well with marinade. Heat oven to 375°. Transfer tofu and marinade to baking dish and bake for 20-25 min, turning halfway through and pouring extra marinade over the tofu as needed.
WILD RICE AND BLACK BEANS – Serves 4
1 ½ cups water 1 medium shallot, minced
¼ tsp salt ½ med orange or yellow bell pepper, diced
1 fresh sprig of rosemary 1 15- oz can black beans, rinsed and drained
½ cups wild rice 1/8 tsp fresh ground black pepper
1 tbsp coconut oil sea salt to taste
Place the water and salt in a small saucepan over high heat and bring to a boil Add rosemary and wild rice. Bring to boil, then reduce heat and simmer for about 40 -50 min or until tender. Remove rosemary.
While the rice is cooking, melt the coconut oil in a medium skillet and add the shallot and diced pepper. Cook over low-medium heat gently for about 10 min until the shallots are softened. Remove from heat. When rice is cooked, add it to the shallot and pepper mixture. Heat gently over medium heat and add the drained black beans. Add pepper to taste and serve hot.
GLUTEN-FREE CORN BREAD – Serves 9
1 cup Bob’s Red Mill gluten-free all-purpose baking flour 4 Tbsp coconut oil, melted
1 cup cornmeal ¼ cup agave nectar
2 tsp baking powder ½ cup water
2 eggs ½ cup regular coconut milk (not lite)
Preheat oven to 400 degrees. Grease an 8-inch square pan with coconut oil and set aside.
In a large bowl, stir together dry ingredients. In a small bowl, beat eggs lightly, and stir in oil, agave, water, and coconut milk. Pour egg mixture into the flour mixture and mix until moistened. Do not over-mix.
Pour batter into prepared pan and bake for 25-30 minutes or until a toothpick inserted in center comes out clean. Serve warm or at room temperature.
ROASTED ROOT VEGETABLES – Serves 4
1 tbsp olive oil ½ lb parsnips, scrubbed and cut into 1 in pieces
½ lb. new potatoes, cut into 1 in cubes, unpeeled ½ lb. shallots, peeled, whole
½ lb. yam or sweet potatoes, peeled and cut into 1 in cubes 2 tsp dried rosemary
½ lb carrots, scrubbed and cut into 1 inch pieces ¼ tsp salt
freshly ground pepper to taste
Place a large roasting pan in the oven and preheat to 325°. When the pan is heated, add the olive oil and swirl to coat the bottom of the pan. Add remaining ingredients and toss well to coat with the oil. Roast the vegetables for about 30 to 40 min. Stir gently every 10 min.
SHREDDED BRUSSEL SPROUTS – Serves 4
1 lb large Brussels sprouts ¼ tsp salt
1 tsp pure maple syrup 1 tbsp olive oil
Lay the Brussels sprout on its side. Slice across the sprout beginning at the top and working toward the stem. Slice about 2-3 mm thick. Pick through and remove the stem part, breaking up into shredded pieces. Place the shredded sprouts in a steamer basket in a medium saucepan with about 1 in of water in the bottom of the pan. Steam over high heat until slightly tender, about 7-10 min. While steaming, place the maple syrup, salt, and spread in a medium mixing bowl. Add the cooked Brussels sprouts to the bowl and toss until the sauce is melted and well blended. Serve immediately.
PRUNES IN ORANGE SAUCE – Serves 6
1 cup orange juice, preferably fresh squeezed ½ tsp cinnamon
1 tbsp fresh lemon juice ¼ cup walnuts, chopped
1 tsp grated or minced lemon zest 24 prunes, pitted
¼ cup honey
Combine orange and lemon juice, lemon zest, honey and cinnamon in a medium saucepan. Bring to a simmer on high heat and add prunes. Turn the heat as low as possible and cover. Simmer gently for about 10 min, watching to make sure the prunes do not get soggy. Remove prunes with a slotted spoon and turn the heat to medium-high. Reduce the liquid to about half. Pour the syrup over the prunes and top with chopped walnuts. Chill or serve warm.
5 MINUTE GINGER PINEAPPLE – Serves 2
½ medium pineapple
1 tsp fresh ginger, finely minced
Cut pineapple into 1 inch chunks. Combine pineapple and minced ginger in a bowl and refrigerate for ½ hour.
EDAMAME IN THEIR PODS Serves 4
1 (10 oz.) package frozen edamame
Salt to taste
Bring a 3 qt pot of water to a boil and immerse frozen edamame. Simmer for about 5 minutes. Drain and sprinkle with coarse salt.
Serve warm or chilled.
DIGESTIVE TRAIL MIX – Serves 24
1 cup pineapple, dried 1 cup almonds
1 cup apple pieces, dried 1 cup walnuts
1 cup cashew
Mix all ingredients together in a large bowl. Store leftovers at room temperature.
Dr. Julianne Forbes, N.D.
- Address120 North Bridgton Rd
P.O. Box 167
North Bridgton, ME 04057
Office Hours for each day are as follows and may be subject to change:
Tuesday – 8:45 – 4:30
Wednesday 8:45 – 4:30
Thursday – 9.00 – 4:30