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Natural Healing Cookbook.com » Diabetes Nutrition

Spinach Salad with Black-eyed peas

by Dr Jo

2 cups cooked black-eyed peas or 2 cups black-eyed peas sprouted for 3 days

1 cup fresh spinach, finely shredded and firmly packed

1 carrot, coarsely grated

¼ cup minced green onion (white part only)

juice and chopped pulp of ½ lemon

2 teaspoons oil

½ teaspoon dried tarragon

¼ teaspoon dried oregano

a pinch of dry mustard

freshly ground pepper to garnish

Rinse and drain black-eyed peas; add them to spinach, carrot, and onion in a large bowl. Separately, whisk together lemon juice and pulp, oil, and seasonings. Pour dressing over the beans and vegetables, transfer to a serving bowl, and sprinkle with freshly ground pepper.

SALADS PAGE 135 of DR. JO’S NATURAL HEALING COOKBOOK

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Marinated Black Beans

by Dr Jo

Whenever I take this healthy recipe to parties, people just love it. It’s one of my favorite healthy recipes.

BEANS
2 cups dried black beans
1 small onion, peeled
1 whole clove

MARINADE
2½ tablespoons fresh lemon juice
1/3 cup olive oil
1¼ teaspoon Bragg Liquid Aminos
(or ½ teaspoon sea salt)
1 garlic Clove, pressed
3 tablespoons minced fresh parsley
3 tablespoons minced green onion
3 tablespoons minced sun-dried tomato
2¼ teaspoon sea salt (optional)
¼ teaspoon freshly ground pepper

After soaking beans overnight, rinse them thoroughly. Put beans, water, and small onion
studded with a whole clove in a pot. Cover, bring to a boil, and simmer for 1½ hours or
until beans are tender but not mushy. Remove onion. Drain beans and keep them warm
while preparing the marinade.

Whisk marinade ingredients together and pour them over warm beans. Place beans in
a container that seals tightly and refrigerate for at least 12 hours. Turn container several
times (or stir) while beans marinate. Serve over tossed salad or brown rice.

94 DR. JO’S NATURAL HEALING COOKBOOK

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Healthy Recipes

by Dr Jo

Healthy recipes abound in Dr. Jo’s Natural Healing Cookbook.  In fact this book only contains the healthiest of all recipes. For you see, Dr. Jo only uses the food that works the best for your uniquely-you body in her recipes. Also, Dr. Jo’s Natural Healing Cookbook contains more than recipes. It’s a power house of information on how to get healthy or stay healthy by following the eating plan that works best for you.

Enjoy these recipes excerpted from Dr. Jo’s Natural Healing Cookbook:

Spicy Oriental Rice Salad

2 cups cooked brown rice
1 cup fresh snow peas, cut diagonally into1-inch pieces
2 cups cooked chicken or turkey (optional)
1 carrot, cut in matchsticks
2 green onions with tops, sliced

¼ cup oil
¼ cup fresh lemon juice
1 garlic clove, minced
2 tablespoons Bragg Liquid Aminos
2 teaspoons grated gingerroot
½ teaspoon crushed red pepper flakes

Put brown rice in a large bowl to cool. Steam-cook snow peas for 2 minutes; run them
under cold water to stop the cooking process; set aside. Cut chicken into cubes and mix
with the rice; add carrots, green onions, and snow peas. Separately, whisk together oil,
lemon juice, garlic, Bragg Liquid Aminos, gingerroot, and red pepper flakes. Pour dressing over rice mixture and mix well. Cover and chill salad for 3 hours before serving.

SALADS page 139 of DR. JO’S NATURAL HEALING COOKBOOK

Seventeen (That’s Right!) Bean Soup

1 CUP EACH
brown beans
large lima beans
small lima beans
navy beans
split lentils
green split peas
black-eyed peas
pinto beans
great northern beans
kidney beans
yellow split peas

½ CUP EACH
black beans
garbanzo beans
red beans
field beans
yellow-eyed beans
cranberry beans

1 large onion, chopped
1 ½ tablespoons fresh lemon juice
½ teaspoon sea salt (optional)
¼ teaspoon freshly ground pepper

This is a great way to become familiar with the variety of dried beans available. (Of course, you can buy a prepackaged bean mix instead.) After making this recipe, you will have 12 cups of beautiful mixed dried beans on hand. Display them in a glass canister or distribute them in small bags to friends.

Prepare a “Seventeen Bean” mix by putting all of the beans (in their assigned
proportions) in a bowl. Using your hands, mix them well. Take out 2 cups of mixed beans. Pick over them and remove any debris or broken beans, rinse them thoroughly in cool water, drain, and place them in a pan. Cover them with plenty of water and let them soak overnight. The next day, drain beans and rinse them well.

In a stockpot, combine beans with 8 cups of water (or to cover); bring to a boil, reduce
heat, cover, and simmer for 3 hours. Add onion, lemon juice, sea salt, pepper, and additional water to thin the soup. Simmer for 30 minutes more.

Variations

Simmer a leftover turkey carcass with the beans, removing the bones before adding the
final ingredients. Or instead of thinning with water at the end, add a 16-ounce can of
tomatoes, coarsely chopped, and a red chili pepper or 1 teaspoon chili powder.

This is one of my favorite winter soups. I add one strip of Kombu (sea vegetable) to the beans while they cook.

SOUPS, STEWS, page 154 of DR. JO’S NATURAL HEALING COOKBOOK

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Asian Turkey Burger

by Dr Jo

Before sharing out of more healthy recipes, here are some great tips from a Be Wise-Health Wise reader on some other delicious ways to cook the Mahi Mahi Fish that I discussed in last week’s Be Wise.

“I too discovered the Mahi Mahi and it is really yummy.  I bread them in some egg and ground nuts – I especially like a mix of fine ground almonds with some fine coconut.  Cook them with fresh lemon juice.  I cook them in a small amount of Coconut OIl (virgin, organic of course).  And… I love baked sweet potatoes.”
Lotte

Asian Turkey Burgers

1 pound ground turkey
1 small red bell pepper chopped
¼ small head Napa (or regular) cabbage, shredded
3 scallions finely chopped
1 large egg white, lightly beaten
2 Tablespoons basil finely chopped (or mint or cilantro)
4 teaspoons Bragg’s Liquid Aminos
2 teaspoons finely grated ginger root
½ teaspoon sesame oil
¼ teaspoon sea salt
¼ teaspoon finely ground black pepper
2 Tablespoons olive oil
6 whole grain hamburger buns (gluten sensitive folks – use rice bread)

Mix together ground turkey, bell pepper, cabbage, scallions, egg white, herb, 2 Tablespoons Bragg Liquid Aminos, ginger, sesame oil, salt and pepper. Shape into 4 patties, about ½ inch thick.

Heat the olive oil in a skillet over high heat until hot. Reduce heat to medium, add burger patties. Cook 5 minutes on each side or until cooked through. Add more oil as needed.

If you would like to spice these burgers up a bit, mix these ingredients to make a spread:
¼ cup mayonnaise (I use the Follow Your Heart grape seed mayo)
1 ½ teaspoons prepared wasabi
¾ teaspoon Bragg’s Liquid Aminos
½ teaspoon sesame oil

Place burgers in a bun and spread with the mayo-wasabi sauce. Or just use mayo if you don’t like wasabi.

Happy eating.

Blessings,
Dr. Jo

Healthy Recipes: Some Innovative Appetizers

by Dr Jo

Try these tasty, healthy recipes that provide those much needed omega 3 fats in a beautiful delicious way. Whether you’re following a heart disease diet, diabetes diet, Candida diet or just want to eat in a healthy way, you will enjoy these great appetizers.

I created these appetizers as part of the food demonstration that I did for doctors and nurses at a recent medical conference.

Dr. Jo

Dr. Jo’s Super Salmon Appetizers

1 can salmon (from Alaska – least polluted and not farmed – I found these at Costco), discard the liquid
2 Tablespoons olive or grape seed oil
1 ½ Tablespoon freshly squeezed lemon juice
½ teaspoon dried dill or herbs of your choice

Mix all of above together. Then spoon a dollop on a cucumber round, slice of jicama, or stuff celery. Top with a cherry tomato, sprinkles of sesame seeds, shreds of carrots or anything else you can imagine.

Raw Yam Appetizers

Slice a raw orange yam into thin slices
Spread almond butter on each slice
Sprinkle with mixture of cinnamon and stevia extract (1 Tablespoon cinnamon with 1/8 teaspoon of stevia)
Top with sesame seeds, walnut, raw macadamia nuts, pumpkin seeds or hemp seeds.
Do the same thing with slices of jicama.

Stuffed Mini-peppers (sweet bell type – they come in packages of yellow, orange and red)
Cut the top off each mini-pepper at the stem.
Scoop out any seeds left inside.
Then get creative. I stuffed them with the Dr. Jo’s Super Salmon appetizer mixture. Then plugged the hole with a sweet 100 cherry tomato or stuck the pointy end of a yellow pear tomato into the salmon mixture. You may be surprised at how yummy these are
I stuffed another set with almond butter and then put a small tomato or other vegetable in the hole. These are very colorful and fun.

Everyone enjoyed the new taste treats. Most had not tried raw yam and did not even know of jicama.

Marinated Black Beans was another favorite served on jicama, cucumbers or suffed into mini-peppers or celery. You can find that recipe in Dr. Jo’s Natural Healing Cookbook.