main meals recipes for phase 1 - selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... ·...

13

Click here to load reader

Upload: vobao

Post on 19-May-2018

214 views

Category:

Documents


2 download

TRANSCRIPT

Page 1: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase
Page 2: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

           

Find  the  full  book  on  Amazon    

http://www.amazon.com/dp/158394544X  

 

 About  the  Book:    Diabetes has become a seemingly unstoppable national epidemic, affecting more than twenty million Americans. Conventional wisdom calls it incurable, but renowned Dr. Gabriel Cousens counters that claim with this breakthrough book. There Is a Cure for Diabetes lays out a three-week plan for reversing the negative genetic expression of diabetes to a physiology of health and well-being. Dr. Cousens’s method, widely tested at his famous Tree of Life centers, is to reset the DNA through green juice fasting and a 100% organic, nutrient-dense, vegan, low-glycemic, low-insulin-scoring, and high-mineral diet of living foods in the first twenty-one days. Both practical and inspirational, the book explains how to abandon the widespread “culture of death”–symbolized by addictive junk food–that fosters diabetes in favor of a more natural, nurturing approach. The program renders insulin and related medicines unnecessary within four days as the blood sugar drops to normal levels; and the diabetic shifts into a non-diabetic physiology within two weeks. The third week focuses on live-food preparation, featuring 100 delicious raw recipes. Dr. Cousens emphasizes regular consultations, monitoring blood chemistries, and emotional support, and includes a one-year support program to help maintain a diabetes-free life!

From There is a Cure for Diabetes by Gabriel Cousens, published by North Atlantic Books Copyright © 2013 by Gabriel Cousens. Reprinted by permission of publisher.

Page 3: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

Main Meals Recipes for Phase 1.0 Healing Diet A few select recipes taken from the book

The purpose of designing the main meal recipe section is for you to discover your unique optimal way of eating. Normally, we are taught to eat 3–4 square meals each day. While this may be true for some, we recognize that it is not true for all. Depending on your lifestyle, your body constitution (as described in Conscious Eating), and your oxidative profile, you may want to have one or two main meals daily. In the Phase 1.0 Healing Diet, we do not need to limit ourselves to “breakfast, lunch, and dinner” because with a live-food lifestyle you may eat your lunch for breakfast, or take your breakfast as a snack, or have a snack in place of dinner. It is important to relearn what you need in order to be truly satisfied. You should eat in a way that leaves you energetic and mentally alert. In this process, you will have ups and downs until you learn what works best for you without falling out of the Phase 1.0 Healing Diet. If you do not feel satisfied in daily eating, it usually means that you have not eaten particularly for your individual constitutional needs. For example, if you are a fast oxidizer, you may wish to add more spirulina or another vegan protein source to these recipes. Or if your Ayurvedic constitution type is more vata oriented, you may wish to add more coconut butter or avocado to these recipes. Learn your specific needs for the healing of your body and your transition to this new paradigm. Freely play in your live-food kitchen, and take time to organize your meals and mealtimes to best serve you. Take inspiration from these recipes and make them your own by altering the amounts of salt, oil, and other ingredients within the parameters of this healing diet. We encourage you to explore other recipes from online sources, books, or culinary magazines, substituting Phase 1.0 ingredients for ingredients that are not a part of this healing lifestyle. Some of these recipes constitute an entire meal and others can be combined to make a meal.

Page 4: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

Tips and Ideas for Recipe Creation Soup Pâté Dressing Base: water, sun-dried tomato water, tomato, cucumber, tea, lemon/lime

Base: zucchini, nuts, seeds Base: olive oil, avocado, water, tomato, cucumber, tea

Additions: vegetables of choice and spices/herbs

Additions: spices and herbs, minced or diced vegetables, olives

Additions: spices and herbs, vegetables

Thickeners: extra veggies, sun-dried tomatoes, tahini or other nut butters, avocado, oil, nuts, seeds

Liquid: lemon or lime juice, water, olive oil, olive brine, sun-dried tomato water

Thickeners: avocado, oil, nuts, seeds

Yellow and Green Spaghetti Zucchini

2 green zucchini

2 yellow zucchini

Cut the zucchinis with the spiral slicer (saladaco) and serve with tomato sauce or

pesto. It can also be placed in the dehydrator with the solid sheet at 145° for 30

minutes to 1 hour for a warmer dish. Serves 2. Sushi Nori or Cucumber Rolls

Sushi filling:

2 cups walnuts

Red and yellow bell pepper

2 tablespoons sesame oil

2 tablespoons lemon or lime juice

2 tablespoons ginger juice

Page 5: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

1⁄2 teaspoon Transformational Salts or Himalayan salt

1⁄4 teaspoon freshly ground black pepper

Dash cayenne

4–6 tablespoons fresh cilantro and/or basil, minced

Optional:

1 teaspoon lemongrass, ground in the spice mill

1 kaffir lime leaf, ground in the spice mill

For filling:

With an S-blade, process nuts in food processor. Add oil, lemon or lime juice, ginger

juice, salt, pepper, and cayenne. If you are using any of the optional ingredients, add

them at this time. Process to the consistency of pâté. Add the fresh herbs and

process.

Julienne red bell pepper and yellow bell peppers and prepare other ingredients you

may want to have in the roll, such as sunflower sprouts, red clover, alfalfa, and/or

julienned greens.

For rolling:

Place filling on the bottom half of the nori sheet. Place bell peppers and sprouts over

the top of filling. Begin rolling the filling in sheet to form a tube. Use a little water

to seal the edges. Cut and serve.

For cucumber rolls:

Page 6: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

Take both ends off of the cucumber. Use a vegetable peeler to peel all the skin off

and discard. Use the vegetable peeler to peel the whole length of the vegetable. Keep

peeling to get long thin strips of cucumber the same width of the vegetable peeler

blade. Lay these strips overlapping each other approximately 1⁄4 to 1⁄2 inch,

achieving a 6- or 7-inch-width sheet. You can place nori over this and roll, or roll

without nori, using the previously given directions for rolling.

Nori is a wonderful food. We often cut the sheets into quarters and fill them with a

bit of salad, then fold over like a taco shape and enjoy. Serves 4. Guacamole

2 avocados

2 tablespoons lime juice

1⁄4 cup minced cilantro

1 teaspoon cumin

1⁄4–1⁄2 teaspoon Transformational Salts or Himalayan salt

Dice avocado and add remaining ingredients. Mash a bit to achieve a creamy

texture. Serves 2–4.

Page 7: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

Basil Pesto

2 cups walnuts

1⁄2 cup olive oil (or other recommended oil to taste)

1⁄2 teaspoon Transformational Salts or Himalayan salt

1⁄2 teaspoon black pepper

2 cups basil

1 or 2 garlic cloves (optional)

In food processor, process nuts with the S-blade until fine. Add remaining

ingredients and process until very smooth. Serves 4 when used as pizza topping. Mediterranean Falafels

1½ cups walnuts, soaked

1½ cups unsoaked, sesame seeds, ground

1/2 bunch parsley

1/2 bunch cilantro

1 garlic clove

1/4 bunch oregano

1/2 teaspoon black pepper

1 teaspoon salt

2 tablespoons olive oil

2 teaspoons cumin, ground

Page 8: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

3 tablespoons lemon juice

Process herbs in food processor. Set aside. Process nuts as much as possible. Set

aside. Grind seeds and mix with nuts and herbs. Add salt, lemon juice, and oil. Form

into patties and dehydrate at 145° for 2 hours. Pad Thai

Noodles:

4 zucchini

2 bell peppers, julienned

Sauce:

3/4 cup water

1 cups almond butter

1/4 cup sesame oil

2–3 tablespoons lime juice

Fresh ginger, peeled and sliced, to taste

Salt, to taste

Chili flakes, to taste

Black pepper, to taste

Toppings:

1 bunch cilantro, coarsely chopped

Page 9: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

1/2 cup seasoned almonds, crushed

Make noodles from the zucchini using a spiralizer or spirooli (or V-slicer and then

julienne). Set aside. To make the sauce, combine all the sauce ingredients in a

blender and blend until smooth. Add the sauce to the zucchini noodles and bell

peppers and mix well. Lay the seasoned noodles on a dehydrator sheet and set to

140° for half an hour to warm them up. To serve, put the seasoned noodles on a

plate, add the toppings, garnish with a wedge of lime, and serve. Serves 2–4.

Salads

Option 1:

1 bunch kale, chard, or collards, destemmed and chopped, or

Bok choy, napa, or other cabbages

1⁄2 teaspoon of Transformational Salts or Himalayan salt

Option 2:

1 bunch spinach or other favorite greens (arugula, lettuces, mustard greens,

lamb’s quarters, dandelion, or other wild greens), tossed with other ingredients

listed as follows, and

1/4–1/2 teaspoon Transformational Salts or Himalayan salt

Choose option 1 or 2, and add:

Page 10: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

1 bell pepper (red, orange, or yellow), chopped or julienned

1 avocado, diced, and/or 1⁄4 cup hemp seed

3–4 tablespoons lemon juice or 2 tablespoons apple cider vinegar

3 tablespoons hemp, olive, or sesame oil

Massage all ingredients adding the salt to taste. Serves 1.

Optional for any salad:

Sea vegetables, dulse (whole or flakes), nori (whole or torn sheets)

Superfoods, spirulina, or other green powders

Fresh herbs

Roots (burdock and/or radish)

Olives, whole or pitted

Spices (cumin, caraway, curry, coriander, turmeric) or other favorite spices

Dash of hing, cayenne, black pepper, and/or chipotle

Massage and serve. Serves 1. Sea Vegetable Salad with Sesame Tahini

Base:

1 bunch dinosaur kale, massaged with

1⁄4 teaspoon Transformational Salts or Himalayan salt

Add:

Page 11: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

1 cup whole dulse, cut into strips with scissors

1 tablespoon kelp powder

1 bunch cilantro or parsley

1⁄2 cup chopped spinach

1 avocado, diced, or hemp seed

1 bell pepper, julienned

1 tablespoon spirulina

Dressing:

In blender, combine the following ingredients:

1⁄4–1⁄2 cup sesame seed, ground

1 clove garlic, minced

2–3 tablespoons sesame oil

2–3 tablespoons lemon juice

2–3 tablespoons blessed water or olive brine, to desired consistency

1⁄4 teaspoon turmeric

1⁄4 teaspoon cayenne and/or black pepper

1⁄4 teaspoon Transformational Salts or Himalayan salt

1⁄4 cup unchopped fresh herb basil or cilantro (optional)

Blend until smooth.

Building the salad:

Page 12: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

Massage dressing into salad ingredients and top with a handful of red clover, alfalfa,

or sunflower greens. Serves 1 or 2. Caesar Salad

1 cup soaked sesame seeds

2 nori sheets

2 tablespoons lemon juice

2 teaspoon salt

1 garlic clove

1 cup water

1 teaspoon fresh ground pepper

1/2 cup olive oil

Brine (juice from olive jar)

Put aside the Nori sheets and blend all ingredients until creamy. Add the nori to the

blender and blend a little more until you can see little speckles of nori spread evenly

trough the dressing. Pour over chopped romaine. Choose any of the pâté recipes and

serve on top. Serves 4.

Page 13: Main Meals Recipes for Phase 1 - Selecttolcus.wpengine.netdna-cdn.com/wp-content/uploads/... · From There is a Cure for Diabetes by Gabriel Cousens, ... Main Meals Recipes for Phase

Spinach Salad with Avocado and Olives

Base:

1 bunch spinach, chopped and washed

Add:

1 avocado, diced

10 grape tomatoes

2–3 tablespoons hemp oil

2–3 tablespoons lemon

3–4 olives

1/4 teaspoon Transformational Salts or Himalayan salt

A little ground sesame or flax on top is also nice. Creates a small/medium bowl of

salad for 1 or 2.

More recipes available in the book and at www.drcousens.com