AAOSH Cookbook by AAOSH

A Recipe Book Inspired By Healthcare Leaders And Health Professionals

The AAOSH Mission World Leaders in Proactive Healthcare Collaboration

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The American Academy for Oral Systemic Health is an organization of health care leaders and health professionals dedicated to the relationship of oral health and whole body health. The AAOSH mission is to improve inter-disciplinary healthcare and collaboration, and the health of people everywhere by changing public and professional awareness of the mouth-body health links.

Many of you have asked us for the recipes we use at our AAOSH Annual Scientific Sessions because, they are not only nutritionally complete but also taste amazing! Oral-systemic health is about eating healthy, because the mouth is the direct link to the body. Over the years, our diets have changed dramatically, and an increase in disease has been the result. The reason for the increase in disease stems from our food choices presently today being genetically different than those choices years ago. Healthy, nutritional food can help prevent and sometimes even reverse heart disease, diabetes, cancer, alzheimers and many auto-immune diseases. The body of research confirming this continues to grow every day. What you eat largely determines how you feel and will either keep you immune safe or cellularly sick. Addictions to sugars and carbohydrates causes root imbalances like insulin resistance, oxidative stress, and cellular breakdown, so our AAOSH recipes are chosen to be phytonutrient rich; free of gluten, sugar, and dairy whenever possible; organic; and non-GMO, within the confines of the venues where we are hosting our events. Good fats are also key, so we use coconut oil, extra virgin olive oil, avocado, nuts, and seeds in our recipes. For many of the recipes in our AAOSH cookbook, lists of ingredients have been given to the chefs at our events, so that they may run with them and create their own expressions. Other noted recipes have been resourced from cookbooks that support anti-inflammatory goals. Sources for nutritional health come from functional medicine gurus like Dr. Mark Hyman, Dr. Dean Ornish, Dr. David Ludwig, Dr. David Perlmutter, many articles on health, and numerous webinar series on nutrition and fighting disease. While we are not experts in any of their fields, we do know what the research proves and strive to bring that to our food choices at our AAOSH events. In this cookbook, we have put together only a few examples of the types of meals we share at AAOSHâ&#x20AC;&#x2122;s Annual Scientific Sessions. We will continue to add to these recipes each year. We hope AAOSH can inspire members and non-members alike to eat clean, organically fresh foods, and enjoy not only a longer life, but one free of disease. ENJOY!

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Contents Eight Reasons to Eat a Healthy Breakfast

by Dr. U.P.Odiatu DMD ....................................................

Food Road Map ..................................................................................

WHY should I do GREEN JUICING? .............................................

Tomato Basil Soup ...........................................................................

Ulitmate Vegetarian Chili ..............................................................

Carrot Chickpea Salad ....................................................................

Cauliflower Salad ..............................................................................

Flax and Sesame Crackers ............................................................

Creamy Raw Hemp Cilantro Dip ................................................

Buttery, Creamy, Cauliflower Soup ...........................................

Healing Red Lentil Soup with Turmeric and Ginger ........

Morning Shake ...................................................................................

Superhero Muffins ...........................................................................

Roasted Vegetable Quinoa Wrap ..............................................

Protein Shake ....................................................................................

Sweet Potato Salad ..........................................................................

Quinoa Salad ......................................................................................

Vegan Broccoli Cheese Soup ......................................................

Faro Salad ............................................................................................

Strawberry Panna Cotta.................................................................. 20 Thai Mustard Green Casserole with Coconut Milk............

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Eight Reasons to Eat a HEALTHY BREAKFAST Optical Weight The National Weight Control Registry reported that 78% of people who maintain a healthy weight eat breakfast everyday.

Lower Diabetes Risk

The American Heart Association reported that people who eat breakfast are less likely to develop diabetes.

Better Mood

Skipping breakfast in the beginning may add some euphoria to your drive but eventually leaves you flat and often irritable later in the morning.

Portion Control Mastery

Have an easier time controlling their caloric intake throughout the day than those who donâ&#x20AC;&#x2122;t, Paul Chek Exercise Scientist (How to Eat Move and Be Healthy).

More Athletic

People who eat a healthy are better able to enjoy more physical activity.

Energy Boost

A healthy breakfast can provide your body with the fuel to kick start your day.

Boosts Brain Power

Eating breakfast improves learning and memory in children.

Focus

The American Dietetic Association, reported people who eat breakfast are more productive and have an easier time focusing.

Dr. Uche Odiatu

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FOOD ROADMAP WHAT THE HECK SHOULD I EAT?

BEST CANCER FIGHTERS: Red Grapes, All Berries, Parsley, Tomatoes, Garlic, Green Tea, Nuts & Seeds, Vit. E, Vit. C, Vit. D

FOODS TO AVOID

FOODS TO EAT

Meat Grass fed, pasture raised beef Bison Elk Lamb Pasture raised pork Venison

FOODS TO EAT

Pasture raised chicken Duck Eggs Turkey Aim for organic

Small amounts of highquality, organic, nitrate free bacon Ham Salami Sausages

All processed meats Deli meets Conventional raised bacon Beef Hot dogs Lamb Pork Sausage Salami

Fats &Oil

FOODS TO AVOID

Poultry & Eggs

For cooking: Grass fed butter Grass fed ghee Humanly Raised Duck fat Chicken fat Organic avocado oil Organic virgin coconut oil

Conventional raised chicken Duck Eggs Turkey

Beans

Fish Wild herring Mackerel Oysters Salmon Sardines If you canâ&#x20AC;&#x2122;t find wild, aim for sustainably farmed

Halibut Chilean Sea Bass Tuna Swordfish

Grains

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Grass fed butter Homemade Yogurt If you want to enjoy milk or cheese, grass fed goat dairy is better

All conventional dairy products, including milk Cheese Yogurt

Nuts & Seeds

Vegetables

Fruits

Organic artichoke Arugula Asparagus Bok choy Broccoli Brussels sprouts Cauliflower Celery Collard Greens Fennel Kale Mustard greens Onions Peppers Radicchio Radish Spinach Tomatoes Sweet potatos Zucchini

Organic avocados Berries Coconuts Kiwi Lemons Limes Pomegranates

Some veggies contain more Gastritides residue than others

Non-organic Apples Cherries Grapes Nectarines Peaches Pears Strawberries

When possible avoid non-organic celery Hot peppers Spinach Sweet bell peppers Tomatoes

Sugars & Sweeteners

Large amounts of high glycemic fruits Bananas Dried fruits Fruit juice Grapes Mangoes Pineapples

Beverages

Green beans Green peas Sugar snaps Snow peas Gluten free soy sauce Lentils Non-GMO soy

Organic and Non-GMO Gluten free grains Black rice Buck wheat Millet Quinoa Brown rice

Almonds Brazil nuts Cashews Chi seeds Ground flaxseed Hazelnuts Hemp seeds Macadamia nuts Pecans Pistachios Pumpkin seeds Sesame seeds Walnuts

Very small amounts of fresh pureed fruit Fruit juice Honey Mala syrup Monk fruit Organic coconut sugars Xylitol Erythritol

Green juice High-quality coffee Seltzer water Water

Limit baked beans Kidney beans Lima GMO soy Soy milk Soybean oil Peanuts

All flour products and gluten Containing grains including: Wheat Barley Rye

Nuts with sugar or chocolate Nuts butters that contain Toxic fats or sugar

Artificial sweeteners Agave Aspartame Brown rice syrup Brown sugar Corn syrup Evaporated cane juice High fructose corn syrup Sugar cane Splenda Sweetened ice cream Sugary beverages White sugar

Alcohol Soda Sugary beverages Enhanced or flavored waters

For salads: Almond oil Flax oil Hemp oil Macademian oil Organic extra virgin olive oil Sesame seed oil Walnut oil

All vegetable and processed oils Canola oil Hydrogenated oils Margerine Peanut oil Soybean oil Sunflower oil Safflower oil Vegetable oil Vegetable shortening Fried foods Potato chips French fries

Dairy

Clean 15 (Ok to buy Non-organic) Avocado Pineapple Cabbage Onions Frozen peas Asparagus Honeydew Cantaloupe Kiwi Grapefruit

WHY should I do GREEN JUICING? Juicing allows the digestive track to absorb nutrients faster into the bloodstream and allows more concentration of vitamins & nutrients to enter the body at one time. Green juices particularly boost antioxidant levels and strengthen your immune system. Always add a citric acid (lemons/limes) to the green juice to cut the sugar level from other fruit & vegetables. ***

Lemmons/Limes

These are antioxidants, decrease inflammation, alkaline, bioflavonoids

Green apples

They have reduced sugar content and contain procydin which has cancer fighting properties

Cucumbers

Hydrating for joints, skin, tissues and also alkalizing

Celery

Helps stabilize body pH

Bok Choy

Phenol antioxidant that destroys free radicals (important in cancer fighting)

Spinach

Source of Chlorophyll, anti -inflammatory, immune boosting

Collards

Extremely rich in Vitamins A,B2,C,K, magnesium & folate

Kale & Dandelion

Detoxifies

Watercres

High in chlorophyll and Vitamins & minerals, antioxidant

Parsely/Cilantro

Antioxidants, phytonutirents & contain chloropyll, helps pull heavy metals out of the body, detoxificating

Wheatgrass, Oat grass, These are gluten free, low carb & nutrient dense and best juiced alone, but be Barley grass, Rye grass aware, these are very strong tasting and not every juicer can handle these grasses, so consult your ownerâ&#x20AC;&#x2122;s manual first.

Tumeric/Curcumin

One of the most powerful anti-inflammatory antioxidants and detoxifier

***For a green juice, you can add anything you want, and to get the most benefit from the juice you must always be aware to keep the 80/20 ratio in mind when mixing ingredients. 80% green veggies, 20% fruit. As you get used to juicing, your ratios can go higher for veggies & less fruit.

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

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Tomato Basil Soup Diced Yellow Onions Clarified Butter Pear Diced Tomatoes Tomato Juice

SautĂŠ Onions in the butter. Add Tomatoes, Tomato Juice, Salt, Pepper, Sriracha, Chicken Base, Tabasco and Worcestershire. Simmer for 30 minutes.

Basil Salt and Pepper Sriracha

Remove from heat and add warm Heavy Cream, warm Honey and chopped Basil.

Chicken Base Heavy Cream Honey Tabasco Worcestershire

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From the chef at the Dallas Hilton

Ultimate Vegetarian Chili 1

Large Yellow Onion, Diced

Ribs Celery, Diced

Large Carrots, Diced

(10-ounce) Package Sliced White Button or Crimini

Mushrooms, Roughly Chopped Cloves Garlic, Minced

(15-ounce) Cans Chili Beans, Drained and Rinsed (Chili Beans are a Mix of Kidney, Pinto and Black

Beans) (28-ounce) Cans Fire-Roasted Crushed Tomatoes

2 Cups

(Muir Glen Brand) Low-Sodium Vegetable Broth (I like Imagine Brand)

(8-ounce) Package Seitan, Drained, Rinsed and

PREP TIME: COOK TIME: TOTAL TIME: SERVES:

10 MINUTES 30 MINUTES 40 MINUTES 6-8 SERVINGS

In a large pot, sauté onion in a couple tablespoons of water over medium heat for about 3 minutes until slightly tender. Add celery, carrot and mushrooms and cook for another 10 minutes, adding a couple tablespoons of water as needed to prevent sticking, until all vegetables are tender. Add garlic and cook for another 2-3 minutes. Add beans, tomatoes, vegetable broth, seitan, oregano, cumin, chili powder, cumin, cinnamon and maple syrup. Cook over medium heat for about 10-15 minutes until heated through.

Finely Diced into ¼’ Inch Pieces (I use Sweet Earth

About 2 minutes before serving, stir in spinach. Allow to wilt.

Brand Traditional Flavor Strips or Slices)

Serve in large, shallow bowls topped with avocado, soy yogurt,

2 Tsp

Dried Oregano

shredded vegan cheddar and fresh cilantro.

1 Tbsp

Cumin

2 Tsp

Ancho Chili Powder

1 Tsp

Ground Cinnamon

2 Tbsp

Pure Maple Syrup

(5-ounce) Box Baby Spinach, Chopped Garnishes: Sliced Avocado, Unsweetened Soy Yogurt, Shredded Vegan Cheddar and Fresh Cilantro

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Carrot Chickpea Salad FOR THE DRESSING

1/4 Cup

Extra Virgin Olive Oil

1 Tsp

Lemon Zest

3 Tbsp

Lemon Juice From 1 Large Lemon

1/4 Cup

Freshly Squeezed Orange Juice From 1 Large Orange

1-1/2 Tbsp Honey 3/4 Tsp

Salt

1/2 Tsp

Ground Cumin

1/2 Tsp

Ground Ginger

1/4 Tsp

Ground Cinnamon

1/4 Tsp

Cayenne Pepper

In a large bowl (large enough to mix the entire salad), whisk together all of the ingredients for the dressing.

FOR THE SALAD

1 Lbs

Carrots, Peeled and Coarsly Grated

1/3 Cup

Currants

1/2 Cup

Pistachios, Toasted

1/2 Cup

Chopped Fresh Mint or Cilantro (or a

To the dressing, add all of the ingredients for the salad and toss well. Cover with plastic wrap and refrigerate for at least 30 minutes or up to a few hours. Taste and adjust seasoning if necessary (you might need more salt, lemon or honey, depending on the sweetness of the carrots). Transfer to a serving dish and garnish with more fresh chopped herbs.

Combination), Plus More For Serving 1

(15-ounce) Can Chickpeas, Rinsed

Serve cold.

and Drained 2 Tbsp

Finely Minced Shallots, From One Large Shallot

Garlic Clove, Minced

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

Cauliflower Salad Roasted Cauliflower Bermuda Onions

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Roast Cauliflower florettes with Salt, Pepper and Olive oil.

Spinach

Add chopped Onions, Spinach, Chickpeas

Chickpeas

and Red Wine Vinaigrette.

Red Wine Vinaigrette

Enjoy

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

Flax and Sesame Crackers Preheat oven to 350F. Mix all the ingredients into a bowl until

1 Cup

Ground Flaxseeds

1/4 Cup

Unhulled Sesame Seeds

1/4 Cup

Coarsely Chopped

evenly after baking. Bake for 30-35 minuits or until crisp and lightly

Pumpkin Seeds

browned

3/4 Cup

Water, or more if needed

1/2 Tsp.

Garlic Powder

1/2 Tsp.

Onion Powder

a dough forms, adding more water if needed. spread evenly on parchment-lined baking sheet.Score into squares to they breask

makes about 16 crackers Note: You can substute a variety of seasonings for, or use in addition to, the onion and gralic powder. Try fresh or dried herbs, chilli powder, nautral yeast, Dr. Fuhrman’s MatoZest, cinnamon, chopped dates or raisins. PER SERVING: CALORIES 55; PROTINE 2g; CARBOHYDRATES 3g; TOTAL FAT 4.5g; SATURATED FAT 0.6g; SODIUM 2mg; FIBER 1.9g; BETACAROTENE 7mcg; CALCIUM 33mg; IRON 1mg; MAGENESIUM 44mg; ZINC 0.6mg; SELENIUM 1.7mcg SERVES:

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

8 SERVINGS

Bobbie@AAOSH.com

Creamy Raw Hemp Cilantro Dip 1/2

Hemp Seeds

Cup

Add all ingresients into a blender adn blend until smooth. If you don’t have a high-powered blender, you may need to add just enough water to get the mixture blending. Add very little

2 Cups

Zucchini Chopped

1-2

Cloves of Garlic (to taste)

Handful of Coriander/

Serve the vegetable crudités, raw

water to avoid the dip being too runny.

Cilantro

crackers, romaine leaves, cabbage

Handful of Dill

leaves, over a big salad, steamed

1 Tsp

Cumin

vegetables or over a bowl

1/4 Tsp Cayanne Pepper (optional) Juice of Half a Lemon

of your favorite whole grains or whole grain pasta. It will taste delicious every way!

Sea Salt and Pepper to Taste

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

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Buttery, Creamy Cauliflower Soup I found this recipe from Jennifer Esposit’s new cookbook, “Jennifer’s Way KITCHEN.” It’s delicious, easy, and very healing. It’s reminiscent of the potato soup my grandmother and mom would make me when I was a little girl and feeling ill. It’s also free of all inflammatory and allergens (free of gluten, dairy, eggs, refined sugar, alcohol, food additives, grains, legumes, nuts, seeds, nightshade vegetables, and raw vegetables)! Like I said....very healing. Hope you enjoy!

3 Tbsp

Olive Oil, Plus More for Serving

Medium Yellow Onion, Chopped

Large Head Cauliflower, Leaves and Stem Removed, cut in Large

1. In stockpot, heat 1 Tbsp olive oil and sauté onions until translucent (about 8 minutes). 2. Add cauliflower, salt, pepper, and bay leaf. 3. Stir to coat everything with the oil and seasonings, then add the water. 4. Cover and cook until the cauliflower is tender (about 10 minutes)

Chunks 2 Tsp

Himilayan Salt

5. Remove bay leaf. Pour everything into high-speed blender. Start with slow

1/2 Tsp Freshly Ground Black Pepper 1

Bay Leaf (dried or fresh)

4 1/2

1/2 cups Filtered Water

Cups SERVES:

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speed, and gradually increase. Add remaining 2 Tbsp of olive oil, drizzled in a steady stream through the top of the blender. 6. When everything is pureed, pour the soup into bowl. Serve warm, at room temperature, or cold.

4 SERVINGS

This soup also keeps for up to 1 month in the freezer.

From Rachel Riley DMD rachelrileydmd@gmail.com

AAOSH member

Healing Red Lentil Soup with Turmeric & Ginger 1

Medium Yellow Onion, Diced

Ribs Celery, Diced

Medium Carrots Peeled and Diced

Cloves Garlic, Smashed, Peeled and Diced

PREP TIME: COOK TIME: TOTAL TIME: SERVES:

15 MINUTES 25 MINUTES 40 MINUTES 6-8 SERVINGS

In a large heavy-bottomed soup pot, sautĂŠ onions, celery,carrot and garlic over medium heat for about 5 minutes, just until tender, adding a couple tablespoons of water or brothe to prevent sticking.

1 Tsp

Grated Fresh Ginger

Add ginger, lentils, turmeric, coriander, No-Chicken Broth and bay leaf, bring to

1 Pound

Red Lentils, Sorted and

a boil, reducing heat to low and simmer, uncovered for 25 minutes

Rinsed 1 Tsp 2 Quarts

Each Turmeric AND

Remove bay leaf, add spinach, stir and cook for 2 minuits or just until spinach

Coriander

wilts. Add lemon joice and black pepper to taste, stir and serve.

Imagine Foods Brand NoChicken Broth

Bay Leaf

1/2

(5-Ounce) Box Baby Spinich, Roughly Chopped (about 3 cups, chopped) Freshly Ground Black Pepper to Taste

1/4 Cup

Fresh Lemon Juice Garnish: Dollop of Unsweetened Soy Yogurt, Optional From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

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Morning Shake 1/4 Cup

Almond or Coconut Milk

FAT

2 Scoops

Protein Powder

PROTEIN

1 Tsp

Chia Seeds

FIBER

1 Tsp

Hemp or Flax Seeds

1 Cup

Organic Berries

MICRONUTRIENTS

Handful

Kale (or spinach or collard greens)

MICRONUTRIENTS

3 Cups

Water

2 Cups

Ice

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Using a Vitamix, mix until smooth, add as straw & your favorite cup and you are set! Delicious!

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

Superhero Muffins These muffins were designed for superheros like you. They’re packed full of veggies and sweetened with mapel syrup instead of refined sugar. In addition, almond meal and whole grain oats replace nutrientistripped white flower. These are nourishing and sweetly satisfying for an easy grab-’n’-run breakfast. Dont forget the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will keep you satisfied longer. As a bonus, these muffins are glution-free.

2 Cups

Almond Meal

1 Cup

Old-Fasioned Rolled Oats (gluten-free if sensative)

2 Tsp

Ground Cinnamon

1/4 Tsp

Ground Nutmeg

1 Tsp

Baking Soda

1/2 Tsp

Fine Sea Salt

1/2 Tsp

Chopped Walnuts (optional)

1/2 Cup

Raisins, Chopped Dates, or Chocolate Chips

COOK TIME: SERVES:

25-35 MINUTES 12 SERVINGS

Position a rack in the center of the oven. Preheat the oven to 350F. Line a 12-cup standard muffin tin with paper muffin cups.

in a large bowl, combine the almond meal, oats, cinniamon, nutmeg, baking soda, salt, and walnuts, raisens, dates,or chololate chips (if using).

In a seperate bowl, mix thoether the eggs, Zucchini, carrots, butter, maple syrup and vinilla. Add to the dry ingredients, mixing until just combined. The batter will be thick.

Spoon the batter into the muffin cups, filling each to the brim. bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, 25-35 minuites.

(optional) 3

Eggs, Beaten

1 Cup

Grated Zucchini (about 1 zucchini)

1 Cup

Grated Carrots

Keep a batch in the freezer for a sweet grab-’n-run breakfast. Simply defrost on low power in the microwave.

(about 2 carrots) 6 Tbsp

Unsalted Butter, Melted

1/2 Cup

Dark Amber Maple Syrup

1 Tsp

Vanilla Extract

If you have a high-powered blender, you csn grind your own almond flower. For 2 cups of almond flower, pulse 10 ounces of whole raw almonds on high speed until finely ground. From Bobbie DelSasso, RDH, BS Executive Director, AAOSH Bobbie@AAOSH.org

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Roasted Vegetable Quinoa Wrap Red Quinoa Butternut Squash Arugula Hummus Flour Tortilla Lemon Brined Olives Combine quinoa salad, olives, arugula, hummus and tortilla into a wrap. Enjoy!

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

Protein Smoothies 1 Cup

Water (or your favorite plant-based milk

1 Cup

Ice

1 Scoop

Pea protein powder or your favorite nut butter

1/4

Ripe avocado

3/4 Cup

Frozen riced cauliflower

1 Cup

Frozen or 2 cups fresh spinach

1/2

Frozen banana

1/2 Cups

Frozen berries

Add water or plant-based milk, ice, pea-protein powder, avocado, cauliflower, spinach, banana, and berries to a blender and blend until smooth. Pour into a bowl and garnish with chia seeds on top. Enjoy with a spoon.

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From Jessica Cording, MS., R.D., CDN

AAOSH member

Sweet Potato Salad Diced Sweet Potatoes

Toss in olive oil, salt and

Red Bell Peppers

pepper. Roast in oven.

Bermuda Onions Macadamia Nut Oil Celery Cashews

Roast bell peppers and onions.

Blend mustard and white wine vinegar.

White Wine Vinegar Fresh Parsley

Combine all ingredients in a bowl.

Dijon Mustard Sea Salt and Black Pepper

Peel and dice sweet potatoes,

Enjoy!

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

Quinoa Salad Red Quinoa Butternut Squash Bermuda Onions

Boil and cool Quinoa.

Blanch and shock Butternut Squash.

Dried Cranberries Chopped Pecans Maple Syrup

Add Onions, Cranberries, Pecans, Syrup, Salt, Pepper,

Salt and Pepper

Garlic, Ginger, Olive oil

Minced Garlic

and Parsley

Puree Ginger Olive Oil Chopped Italian Parsley

Chef at the Sheraton Hotel Dallas

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PREP TIME: COOK TIME: TOTAL TIME: SERVES:

15 MINUTES 15 MINUTES 30 MINUTES 4 SERVINGS

Vegan Broccoli Cheese Soup 1

Medium Yellow Onion, Diced

Cloves Garlic, Minced

Ribs Celery, Diced

Medium Carrot, Diced

Medium Russet Potato, Peeled and

and bay leaf. Cover and bring to a boil. Reduce heat to medium-low and simmer for 7-10 minutes or until vegetables are tender.

Yellow Summer Squash, Diced

3 Cups

Water Plus 1 Cup Broccoli Steaming

Meanwhile, steam broccoli in a separate pot for 4 minutes, reserving 1 cup of steaming water. Remove broccoli from steamer and chop finely. Note: Using the steaming water will add extra nutrients to the soup. If you forget,

Diced 2

In a large pot, place onion, garlic, celery, carrot, potato, yellow squash, water

just use additional water.

Remove bay leaf from soup, then place cooked vegetables and cooking

Water

liquid in blender (NOT including broccoli) with nutritional yeast, ume

Bay Leaf

plum vinegar, lemon juice, raw cashews, miso and black pepper. Blend

1/4 Cups

Nutritional Yeast

2 Tbsp

Ume Plum Vinegar

1 Tbsp

Freshly Squeezed Lemon Juice

until creamy. Return to pot. Add chopped, steamed broccoli and 1 cup of steaming water, stir well and serve immediately.

Nutrition Facts: Broccoli is a cruciferous vegetable and is the worldâ&#x20AC;&#x2122;s best source

1/2 Cup

of sulforaphane.[i] Sulforaphane is the most potent natural phase 2 enzyme-

Raw Cashews

inducer known, which helps our bodies detoxify. [ii] What is amazing is that there

Freshly Ground Black Pepper to

is no sulphoraphane in broccoli until an herbivore, such as a human, chews it,

Taste

mixing the natural compounds found within the stalk and florets. By steaming

6 Cups

Chopped Fresh Broccoli

lightly and chewing thoroughly, you will enhance absorption of this vital nutrient

2 Tbsp

Yellow Miso (Use Chickpea Miso

which helps our bodies deal with the daily stresses of modern life.

Instead to Make Soy-Free) 18 | aaosh.org

Faro Salad I sometimes make this for breakfast. It’s a nice diversion from the usual protein shake or eggs. You can use any grain you choose, but I find faro to go nicely for this dish. This recipe makes a meal for 1 person, you can double it or triple it as you like.

FOR THE SALAD

Rinse the faro and follow stovetop cooking directions

Preheat oven to 425. Place the cauliflower florets and chopped sweet

1/2 Cups

FARO (or quinoa)

1/2 Head

Cauliflower- cut into florets

1/2

sweet potato chopped small to

(optional) & salt/pepper over it all and roast for 35 minutes or until

match size of florets

browned, making sure you stir them during the cooking time to brown all

Pinch

Chopped dried basil, Rosemary

sides. When golden brown, remove from oven & let sit.

1 Tbsp

Olive Oil

1/2

Nectarine diced

Pinch

Flax seed, emp seed, chia seed

potato on a baking sheet drizzled with the oil. Sprinkle the herbs, seeds

(optional)

ingredients for the lemon dressing, cap it and shake until mixed.

Dried (or fresh) parsley

1 Tsp

Minced garlic

Once everything is done, mix the grains and dressing together in a bowl, then spoon in a dish & eat! This can be done hot or cold and not only is

FOR THE LEMON DRESSING

1/2 Cup

While veggies are roasting, in a mason jar with a lid, combine all the

it delicious, it’s packed with phytonutrients and vitamins to help support your immune system & fight disease!

Enjoy!

Juice of ½ lemon Salt Pepper From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

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PREP TIME: COOK TIME: TOTAL TIME: SERVES:

5 MINUTES 10 MINUTES 15 MINUTES 4 SERVINGS

Strawberry Panna Cotta Try this luscious, dairy-free, rich, silky and smooth panna cotta to finish your meal. This recipe has a creamy texture from the coconut milk but holds together nicely because of the secret ingredient â&#x20AC;&#x201C; gelatin. Look for unflavored gelatin that is sourced from grass-fed, healthy animals to add both an excellent source of pure protein and texture to desserts, snacks and smoothies. Enjoy!

15 oz can full fat coconut milk

1 pound

Fresh strawberries (organic) rinsed,

Grease 4 ramekins with the coconut oil.

Warm the milk, berries, vanilla, and honey in a saucepan over medium-heat

stems/leaves removed

for about 2 minutes. Reduce heat to the lowest setting. Using an immersion

Real vanilla extract

Raw Honey

Gelatin

1 pinch

Sea Salt (Pink Himalayan works well)

Finely unsweetened shredded coconut

blender, blend the mixture until smooth, about 3 minutes. 3.

Add the gelatin and stir until completely dissolved. Blend with the immersion blender so the gelatin is thoroughly mixed in with the berry mixture, about 1 to 2 minutes.

Evenly pour the mixture into the ramekins, sprinkle each with a little salt and shredded coconut and place in the refrigerator to cool for an hour, or until panna cotta reaches desired consistency.

Nutritional facts: Per serving (1 ramekin): calories 240, fat 22g, saturated fat 19g, cholesterol 0mg, fiber 3g, protein 6g, carbohydrate 14g, sodium 95mg

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Thai Mustard Green Casserole with Coconut Milk 1/4 cup

Unrefined extra-virgin coconut oil

Large shallots, thinly sliced

Large leek, thinly sliced

Cloves garlic, peeled and minced

Fresh ginger, minced

1 bunch

Mustard greens, thinly sliced

Cornstarch

2 cups

Coconut Milk

Fresh lime juice

Sea salt

Preheat oven to 400

In a large skillet, heat the oil. SautĂŠ the shallots over high heat until brown and crispy, about 5 minutes. Remove to a bowl with a slotted spoon or spatula, leaving behind the oil.

Reduce the heat to medium. Add the leeks, garlic, and ginger and sautĂŠ until soft, about 3 minutes. Fold in the mustard greens (in two batches, depending on the size of the pan) and cook until wilted, about 3 minutes.

4. In a small bowl, whisk together the cornstarch with two tablespoons water until dissolved. Add to the pan, along with the coconut milk, lime juice, and salt. Simmer until slightly thickened, about 5 minutes.

1/3 cup Whole raw almonds, pulsed in a food processor or finely chopped into crumbs

If not using an oven-proof skillet, transfer the greens to a 3-quart ceramic baking dish. Sprinkle the crisped shallots and almonds over the top. Bake in the oven for 10 minutes, or until the top is lightly golden brown. Serve as a side dish or over brown rice or quinoa as a vegan main course.

6. Enjoy!

From Bobbie DelSasso, RDH, BS Executive Director, AAOSH

Bobbie@AAOSH.org

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