Dr. Carolyn Dean’s Tips and Recipes
 for Healthy Menu Planning

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Using Dr. Carolyn Deans tips for menu planning

In my Completement Now Health Program, I define seven pillars (support systems) for creating more health in your life. Pillar One is “Vitalizing Foods.” Vitalizing Foods are those that feed your body and help your body convert nutrients to energy. As these foods bring more fuel, they bring more health and more possibilities of a longer, more mobile, vital, and joyful life.

What Happens when You Can’t Do EVERYTHING?

I receive emails all the time where people are dealing with trauma, surgeries, medication, etc. and don’t feel like they “can do everything right now” (or maybe never depending on their circumstances.). They want to know if they can do something to improve their health. My answer to these emails is an unequivocal, “Yes!”

I don’t look for you to execute one of my protocols or suggestions perfectly straight out of the gate. As I said in Module 1 of Completement Now:

If you don’t think you can do EVERYTHING that I outline in the Completement Health Now modules, don’t worry. I don’t expect you to! Even if you just do 20%, you’ll probably see 80% of the results you are looking for!

Let me give you a real life example of someone who worked with my products and information, even though they “couldn’t do everything.” One of my long-time staff members has two challenges to “doing everything”– nerve damage from a work-related accident and the removal of 14 feet of her small intestines and gall bladder. Her specialists told her that there were many foods she would not be able to digest, e.g., raw fruits and vegetables and fats and that she needed to eat 60 grams of protein or more because of malabsorption of the food she eats.

Over the years, by completing my Completement Now Health Program, reading my written materials, listening to my recordings, and asking questions on my radio shows, she now is able to incorporate many of my suggestions so that she can feed her body the nutrients it requires, both through her food and supplements, and stop feeding unhelpful microbes like yeast overgrowth, bacteria, and so on.

This photo of her lunch the other day is a great example of how she incorporated my suggestions to improve her nutrition. In the next section of this post, I will be sharing my tips. The third section of this post will give you some great recipes.

My Tips for Transitioning to a Healthier Menu

Eat the Rainbow

If you want to eat a more balanced diet, make sure that you eat food that has a variety of colors. Just like you see in the photo above, predominately there are different shades of green on the plate — pickled cucumbers and okra, roasted asparagus, chopped celery, green onions, and dark leafy spinach. Then, there is the red of the beets, the red and white of the radishes, the light beige of the chicken, and the light yellow of the curried mayonnaise. You can also “eat the rainbow” easily by making a veggie tray and dip, stir frying veggies and protein, making a protein and vegetable soup with a bone broth base, or adding greens to stews and sauces.

Suggestions for a Transition Diet

In my eBook, ReSet the Yeast Connection, I give readers a transitional chart to use when you are moving from your current eating plan to a healthier one. As I said:

If a shift from a junk food diet to a yeast free diet looks like too much of a leap, this Transition Diet will gently guide you to the light!

What If I Can’t Digest Healthy Foods?

Many readers and customers report that they temporarily have challenges digesting raw/healthy fruits and vegetables, seeds and nuts, and dairy products because of yet-to-be-resolved gut health issues.  What can they do to add these foods to their nutritional plan? Here are my favorite tips to help incorporate healthier choices into their diet. I share recipes for some of these tips below.

  • Add fruits and veggies to smoothies.
  • Blanch veggies instead of eating them raw.
  • Roast veggies instead of eating them raw.
  • Make kale and other green chips.
  • Add apples or pears to sauces to help sweeten and/or thicken them instead of adding sugar to balance the sauce.
  • Sprout seeds and nuts.
  • Eat fermented, pickled, or cultured vegetables.
  • Purchase or make your own yogurt or kefir from organic (preferably raw) whole milk.
  • Add garlic and herbs to sauces, Dips, and dressings.
  • Chop veggies you are using for seasoning for salads and sauces in a Ninja, other food processor, or power blender. You can do the same with cooked meat as well.

My Notes

With respect to adding pieces of apple or pear to your sauces, take a leaf out of Indian cooking. Instead of adding sugar, honey, maple syrup, or other sweeteners to a curry, add a fruit to balance the spiciness of the food. Fruits like apples or pears have pectin under the skin, which can help thicken your sauce, so use the flesh and the skin when you cook.

Fermented, culture, and pickled vegetables all have nutrients in them, and at least in the case of fermented/cultured vegetables helpful bacteria. I also have found that the vinegar in pickles, especially if it is organic, unfiltered apple cider vinegar, makes a healthy, delicious salad dressing. Many whole foods grocery stores are stocking these items, if you don’t have the time to make your own (which can be fun)!

I purchase the best quality organic yogurt and kefir. Many towns have raw milk booths at the local farmers market where you can pick up raw milk or raw milk yogurt and kefir. There are plenty of recipes on the Internet that tell you how to make your own, should you choose to do this.

Sprouting

Module 67 of my Completement Now Health Program deals with sprouting. Here is some information on why and how to sprout from that module.

Why Sprout?

Besides the low cost, short growing season (4-5 days) and the fact that they are definitely “grown locally” sprouts have incredible health benefits:

  • Sprouts are called “The Fountain of Youth”.
  • Sprouts are alkaline. Our bodies favor an alkaline pH created by eating alkaline foods.
  • Sprouts are rich in vitamins, minerals, proteins, enzymes, antioxidants, isoflavones, and sulforaphane.
  • Broccoli sprouts have large amounts of a particular super antioxidant called sulforaphane. This organic sulfur compound is 20-50 times higher in sprouts than in mature broccoli.
  • Sprouts are very easy to digest because in their raw state they come with their own enzymes. According to my Chinese medicine teacher, when you soak grains you increase their enzyme properties twenty-fold. Once grains are soaked, they are very, very potent.
  • Sprouts detoxify the body, support the immune system and have cancer-protective effects.
  • From one seed a tree can grow. If one sprout possesses the vitamins, minerals and nutrients that power that process, think what energy you get from eating a hundred at a time!
  • Sprouts are hundreds of times higher in protein than other greens and contain thousands of times more beta-carotene than other plants.

What to Sprout

Whatever you sprout, make it organic, otherwise seeds may be treated with chemicals. Seeds, beans, nuts, grains are all sproutable but here are the ones most commonly used:

  • Seeds: alfalfa, arugula, amaranth, broccoli, clover, cabbage, cress, daikon, flax,
    fenugreek, garlic chives, kale, mustard, radish, sunflower
  • Beans: garbanzo, lentil, mung, peas
  • Nuts: almonds, filberts, hazelnuts
  • Grains: buckwheat, kamut, quinoa, rye, wheat berries

Where to Sprout

Your kitchen countertop is probably the best location. Make sure it’s a well-lighted place out of direct sunshine. If you want to add some green chlorophyll to your sprout leaves, on day 4 or 5 put your tray or bottle in direct sunlight for 4-5 hours.

How Much to Sprout

• Small seeds: 2-3 tablespoons (30-45 ml)
• Medium seeds: 1/4-1/2 cup (65-125 grams)
• Large beans and grains: 1 cup (250 g)
• Sunflower seeds: 2 cups (500 g)

How Much to Soak

You begin by priming your sprouts in a nice bath of clean water. The water starts swelling and plumping up the seeds making them ready to burst forth with their little sprouting legs to create a plant. The effort here, of course, is not to grow a plant but to create a sprout only a few days old that has all the power of the plant inside. Sprouting unlocks the nutrients in the plant making sprouts incredibly powerful superfoods.

  • Small seeds: Soak overnight
  • Medium-sized seeds: Soak 8-12 hours
  • Large beans and nuts: Soak for 12-24 hours

How Much to Rinse

Rinse all sizes of seeds twice per day. Some growers even recommend three times a day, but it’s not really necessary. The whole process takes from 3-5 days depending on temperature and size of seeds. You’re looking for light green leaves sprouting on seeds, and white shoots on beans, nuts, and grains.

Sprouting Containers

Bottles: You can use any glass jar. One with a wide mouth is best. Put seeds in, soak for the requisite time. Wrap a cotton cheesecloth over the top, secure with a rubber band around the neck, turn the jar over, and pour out the water. It’s that easy. You can leave the cheesecloth on and pour water into the jar and drain it out to rinse your seeds several times a day. If you have mason jars, you can replace the removable lid with a plastic mesh cut to the size of the jar and secure with the rim of the mason jar cover.

Bags: You can use a cotton muslin bag. They’re reusable but they stain after a while, and you don’t want to use bleach on them. But you can buy them in bulk at a site called Muslin Bag. After soaking seeds in a jar, put your ready-to-sprout seeds in a bag, pour in water then hang over a bowl. You can simply hang them from cupboard doorknobs. Being right in sight, it’s much easier to remember to rinse them. To rinse – open the drawstring and pour water in and let drain out. Some people hang their bags inside a plastic bag to create a greenhouse effect.

Cloth: You can use 100% white cotton facecloths! Put a wet facecloth in bowl with a flat bottom. Spread seeds that have already been soaked on the wet cloth. Use a second wet cloth to place on top of the seeds. Sprinkle with water every 12 hours to keep cloth and seeds moist. When ready to harvest, you can pull them off the cloth or scrape them off with a large knife.

Trays: You can purchase sprouting trays. Some are plastic and some are made from clay. The clay trays are a more natural environment for growing your sprouts. You can use single trays with a bottom collection tray. Or there are tiered trays with drainage holes that allow your rinsing water to flow through all tiers and collect in the bottom tray. Empty the bottom tray every day so that mold doesn’t develop. Trays may work better than jars and bags because there is less “handling” of the delicate sprouts.

Automatic Sprouters: These items are supposedly designed for the “professional” sprouter. They are self-rinsing with a periodic spray that keeps the sprouts moist in perfect growing conditions. It’s great to have ample sprouts but the units are expensive. Most automatic sprouters are over $100 and most of them are plastic. The die-hard natural sprouters – don’t go near them! I, of course, had to try one. And it ended in tears! The first one came cracked so I had to have it replaced. Then I found that the seeds grow into the hundreds of drainage holes in the racks and are next to impossible to scour and scrape out. Any time you save not having to rinse the seeds
was lost in the tedium of cleaning the trays!

Sprouting Directions

Bottom line is keeping a balance between moisture, air circulation and drainage.

Measure: Using the measurements given above.
Inspect: For small pebbles and damaged seeds.
Initial Wash: Several times with clean water. Try to use room temperature water throughout the sprouting process.
Add: The cleaned seeds to a glass jar or tray.
Cover: With enough water allowing several inches above the seeds.
Soak: For the amount of time given above.
Sieve: At the end of the first soaking time, put a cheesecloth over the mouth of the jar securing it with a rubber band and drain the water out of the jar.
Rinse: Fill jar, bag or tray with water and immediately drain it off. Shake well because you don’t want the seeds sitting in puddles of water, which can make them rot
Drain: Store jars upside down in another dish but don’t cut off the air to the jar. Rest the mouth on an angle. Bags drain the best because they’re hanging all the time.
Rinse and Repeat: Twice a day. Continue for 4-5 days. In the summertime, you will cut 24-36 hours off your sprouting time.
Taste Test: You may like the taste of your sprouts at day 3 better than day 5, so keep doing the taste test to find out.
Harvest: After three to five days, they’re ready to eat. In your final rinse, dump them into a large bowl and try to wash off as many seed hulls as you can.
Store: Sprouts will keep in the fridge for several days.

Helpful Recipes

Nutritious Morning Smoothie

NOTE: Many people report that they don’t get hungry after having a ReStructure smoothie. But, for those that have digestive issues and do get hungry, here is a nutritious morning smoothie recipe which Barb Schiltz developed.

Ingredients:

1 cup organic (preferably raw milk) yogurt
4-6 frozen organic strawberries, blueberries, or a mixture of both
2-4 leaves of any organic leafy green vegetable (kale, chard, turnip greens, etc.)
1-2 tbsp. Virgin Organic Coconut Oil
1-2 tbsp. Hemp Seeds
1-2 tbsps. Raw Almond Butter (optional)
1 serving scoop of ReStructure
Half of Your ReMag
Half of Your ReMyte
Half of any ReCalcia you use
Pure Water (enough to get the mixture to the texture you like)

Instructions:

Place all the ingredients in a blender. Blend until smooth. Add water to get the consistency you like to drink.

Blanching Vegetables

For many people, blanching vegetables can be the answer to the problem they have eating raw veggies. Blanching means to briefly boil a vegetable and then plunge it in ice water. The vegetables have a bright color and are tender crisp. They can be used in all sorts of crudité platters, salads, rolls, and so on. Here is how you blanch a vegetable.

Equipment:

Large bowl
Slotted spoon
Plate lined with a cloth or paper towel
Large pot
Cutting board and knife

Ingredients:

Vegetables
Water
Ice
Salt

Instructions:

  1. Have ready a large bowl of ice water, a slotted spoon, and a plate lined with a cloth or paper towel.
  2. Bring a large pot of water to boil over high heat.
  3. Meanwhile, prepare the vegetables. Cut them into uniform pieces to ensure even cooking.
  4. Just before blanching the vegetables, add couple of tablespoons of salt to the boiling water. Salt helps to maintain color and improve flavor, but it may be omitted if you wish.
  5. Add the vegetables to the pot in small batches so that the water continues to boil. If blanching more than one type of vegetable, blanch each one separately and blanch lighter colored ones first, as darker colored ones will tinge the water and subsequent vegetables.
  6. After about 30 seconds, test for doneness. Remove one piece, dip it into the bowl of ice water, and taste. Keep tasting every 30-60 seconds until the vegetables are cooked to your liking. Most vegetables take between 2-5 minutes.
  7. When the vegetables are done, quickly remove them from the boiling water with a slotted spoon and plunge them into the ice water to stop the cooking process.
  8. When the vegetables are completely cool, remove them from the ice bath and drain on the towel-lined plate.

Roasting Veggies

Equipment:

Baking sheet with at least 1/2-1″ lip around the edge
Large Slotted Spoon

Ingredients:

Vegetables that are chopped into bite-size pieces (If you are roasting more than one kind of vegetable on your tray, make sure the pieces are all the same size.)
1-2 tbsp. Organic Extra Virgin Olive Oil
Salt and Pepper to Taste

Instructions:

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Place cut veggies in a large bowl.
  3. Add 1-2 tbsp. olive oil, salt, and pepper.
  4. Toss to coat.
  5. Spread into one layer on baking sheet(s).
  6. Put the tray of veggies on the middle shelf to roast.
  7. Check after the first 15 minutes to see if they are tender.
  8. Transfer to serving dish or storage container.

NOTE: You can set aside a “veggie prep” day where you blanch and roast veggies for the next 2 or 3 days. We do this all the time. Then, when you are busy, you can just pull veggies from the store containers, dress them, place them on a bed of greens, and add some protein to the meal.

Kale Chips

People really like crispy, salty snacks. So, instead of eating potato chips, why not make your own kale chips? After a bit of research, I also found that you can make chips from beet greens, bok choy, broccoli greens, brussels sprouts, chard, collard greens, and mustard greens. Here’s a basic kale chip recipe. I always suggest using organic, or at least the highest quality food, you can.

Ingredients:

1 bunch kale, torn into 1/2″ pieces
3 tablespoons olive oil
1 tablespoon apple cider vinegar
2 teaspoons sea salt

Instructions:

  1. Preheat oven to 400° F. Whisk oil and vinegar and toss kale in the dressing until thoroughly coated.
  2. Line a large baking sheet with parchment paper. Place kale on sheet in a single layer and sprinkle with salt.
  3. Bake for 15 minutes or so, until crispy.

Chicken Salad

NOTE: You can use the same recipe for egg salad, beef salad, and turkey salad.

Ingredients:

The meat from one whole rotisserie chicken, de-boned and chopped into 1″ cubes
1 cup mayonnaise
1/2 cup chopped celery
1/2 cup chopped green onions or white onions
1/4 cup dill relish or chopped dill pickles
Salt and pepper to taste
Dill or parsley for garnish

Instructions:

Put ingredients into a blender or Ninja food processor. Chopped until the celery, onions, chicken, and pickles are small in size. Add seasonings and herbs and more mayo if you like a wetter salad.

Roasted Radishes

NOTE: These are delicious and taste just like Roasted Potatoes.

Ingredients:

1 lb. raw radishes, halved
2 tbsp. avocado oil
¼ tsp ground thyme
1 tbsp. dried rosemary
¾ tsp salt
¼ tsp pepper
½ cup shredded parmesan cheese

Instructions:

Preheat oven to 450 degrees and line baking sheet with parchment paper.
To a small bowl, add radishes, avocado oil, ground thyme, dried rosemary, salt, and pepper and toss using tongs or spoon until radishes are coated in oil and spices.
Transfer radishes to prepared baking sheet and bake until golden brown and crispy, about 35 minutes, flipping halfway through.
Remove baking sheet from oven, sprinkle radishes with parmesan cheese, and return pan to oven to bake until cheese melts just slightly, about an additional 2-3 minutes.
Remove pan from oven, garnish with fresh parsley, serve, and enjoy!

Curried Mayonnaise

Ingredients:

1/2 cup mayonnaise
1-2 tsp curry powder

Instructions:

Combine mayo and curry powder (to taste). If you like spicy food, add hot sauce.

Summary

I hope this post has given you some ideas of how you can start transitioning to a healthier diet. We have other recipes in our FAQs on this website, https://rnareset.com.

Aloha,

Dr. Carolyn Dean

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