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Green Lentil Curry

6/20/2021

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This recipe makes 6-7 2-cup servings

Ingredients:

7 cups of filtered water
2 cups dry green lentils
2 bay leaves
1 medium onion, chopped
6 cloves garlic, finely chopped
1 Tbs. dry ginger
1 tsp turmeric powder
1 tsp curry powder
¼ cup cilantro leaves, chopped
Juice of 1 lemon or lime
Black pepper to taste, I use 10 turns of the pepper mill

Method:

Rinse lentils and set aside. If you have soaked them for a couple of hours this cuts down on the cooking time by 10 minutes.
In a large pot, add a little water for ‘frying’. Add the onions and cook for 15 minutes until golden brown. Add the garlic, bay leaves, ginger, turmeric, and curry. Stir in and add a little water to continue cooking for 1 minute.
Add the water and lentils into the big pot and stir together. Bring to a boil. Reduce and cover with a lid and continue to simmer for another 20 minutes. (30 minutes if you didn't presoak the lentils).
Add the cilantro leaves, lemon juice and black pepper and stir to incorporate.
Remove from the heat. Remove and discard the bay leaves. Let cool and put into 2-cup glass containers. You can freeze them for later use.
Serve this over rice or potatoes.

Go here to print this recipe: btc_recipe_green_lentil_curry.docx

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This is the sauce that you can put on your baked potatoes and steamed vegetables. It is absolutely delicious and will keep for about 2 weeks in the fridge.

At the beginning of this chapter, I said that on Friday you will soak the beans overnight. On Saturday you will cook the beans, then after they cool you can make this cheez sauce. This recipe is super simple. Only the beans are the time-consuming part. In a pinch you could use canned cannellini beans. But the sauce will not be as creamy as when you use small white navy beans.

Ingredients:

2 cups dry small white beans (navy beans) = 6 cups cooked
1 1/3 cups nutritional yeast
1½ cups filtered water
1/3 + 2 Tbs. lemon juice
3 tsp. dry Italian herbs
1 tsp. onion powder
1 tsp. garlic powder

Blend until smooth. You can store in glass jars in the fridge. This also freezes well but don’t freeze in jars, they tend to crack. Use one of your 4-cup glass storage containers.

Go here to print this recipe: btc_recipe_white_bean_cheez_sauce.docx

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Apple Crumble

6/20/2021

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This is a delicious way to have your filling oats for your second breakfast. This recipe is SOFAS free (meaning it contains no salt, oil, flour, sugar, alcohol or salt). This is a health-promoting take on a super fattening comfort food on a cold winter day.

Ingredients:

4 large Granny Smith apples, peeled, cored and sliced
2-4 sweet apples (apples with red on the skin are usually sweet), peeled, cored and sliced
½ cup organic unsweetened apple juice
2 cups organic rolled oats
1 cup unsweetened apple sauce
1 ½ tsp cinnamon

Method:

Preheat oven to 350 degrees (400 if your oven doesn’t get hot enough)
Core, peel and slice the apples and place in a deep casserole dish. Make sure you have one with a lid.
Pour apple juice over apples.
In a medium mixing bowl, add the oatmeal and cinnamon and stir to combine. Add the apple sauce and stir to combine until all the oatmeal is wet and the mixture resembles cookie dough.
Using a large spoon, spoon the mixture onto the apples and then smear to make an even coat over the apples.
Cover the casserole dish with the lid (or tin foil if you must) and put in the oven for 30 minutes.
After 30 minutes remove the lid. Bake for an extra 15 to 30 minutes until the oatmeal forms a nice crust and apples are cooked.
This makes 6-8 servings depending on how large a serving you want. Enjoy hot or cold.

Go here to print this recipe: btc_recipe_apple_crumble.docx

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Balsamic Dijon Roasted Brussels Sprouts

6/20/2021

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By Dr. Roy Artal

I hate Brussels sprouts. But, made this way they taste as good as candy. Fantastic.

Ingredients:

1-2 lbs. of Brussels Sprouts
¼ cup balsamic vinegar
¼ cup Dijon mustard

Cut off end, halve or quarter Brussels sprouts, discard loose leaves and put in a large bowl.
Whisk together balsamic vinegar and Dijon mustard.
Pour mixture over the sprouts and mix to coat them.
Preheat oven to 400 degrees.
Line a cookie sheet with parchment paper.
Pour out the sprouts onto the cookie sheet and spread them out to ensure even cooking.
Bake for 30 minutes.
Remove from the oven and let cool.
Store in a 4-cup container in the fridge.
These are good hot or cold. I usually serve them as a side dish to my baked potato.

Go here to print this recipe: btc_recipe_balsamic_dijon_roasted_brussels_sprouts.docx

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Oatmeal

6/16/2021

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Oatmeal is super versatile and easy to take with you to work. It is highly satiating and is great to have as a second breakfast after your salad to keep you full until lunch time. If you like a firmer oatmeal, you can add chia seeds. The ratio of oats to water is 1:2. Here’s a recipe that makes 1 medium serving.

Ingredients:

½ cup rolled oats
1 cup boiling purified water
1 cup mixed berries (frozen, thawed)
1 tsp. chia seeds (optional: for a firmer oatmeal)

Method:

Add oats to a jar or bowl. (and chia seeds if using)
Pour boiling water over the oats, cover and let sit for 5 minutes.
Add mixed berries to the top.
Stir to mix and enjoy.

Note: To thaw frozen fruit quickly, put the fruit in a bowl, fill the sink with hot water and sit the bowl in the hot water. This heats the bowl slowly and the fruit thaws in about 5 minutes.

Overnight Method:

Add oats (and chia seeds) to a jar.
In a measuring cup, add frozen berries then add water to the 1 cup line. Pour the water and berries into the jar. If added separately, the oatmeal will be too runny.
Put on the lid and shake to mix.
Store in the fridge overnight and it will be ready to eat the next morning.

Go here to print this recipe: btc_recipe_oatmeal.docx

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Hummus

6/16/2021

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Here’s a compliant hummus recipe. I make this every couple of weeks. It is great when you can’t be bothered to make a salad before dinner. A bunch of dipping vegetables and this hummus really takes the edge off your hunger and fills you up.

Ingredients:

1 ½ cups of chickpeas, either precooked or one small can, rinsed
¼ cup filtered water
1 Tbs. ground flax seed
1/3 cup fresh lemon juice
2 cloves garlic, lightly chopped
1 Tbs. red curry paste (I buy Thai Kitchen brand which comes in a small jar in the Asian food section of the supermarket.)

Method:

Put all the ingredients in a food processor, blender or Veggie Bullet. Blend until smooth. Use a tablespoon or two of water to thin it out if it is too thick.
Put it in a 2-cup glass container with a lid. The rest can go in a 1-cup container. This is the container you will serve the hummus into and wash daily. Use a clean spoon to serve from the main container to your daily container to stop contamination. This is so the hummus lasts longer without going off.
It easily lasts for a week or two. It will thicken up slightly as the days go by.

Go here to print this recipe: btc_recipe_hummus.docx

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Quinoa Tabouleh

6/16/2021

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QUINOA

Quinoa a super versatile grain and a good source of protein. It is super easy to cook as well. You use a similar method to cooking rice. I use 1 cup dry which also yields about 3 - 4 cups cooked.

Use a big enough pot to hold 4 cups of cooked quinoa.
Measure out 1 cup of quinoa into a small mesh strainer and rinse under cold water.
Put the rinsed quinoa in the pot with 2 cups of filtered water.
Bring the pot up to boil, turn down the heat to low and cover immediately.
Let cook for 20 minutes. Try not to peek.
Remove from heat, fluff with a fork and let stand for 5 minutes with the lid on.
Remove the lid and let it cool completely. Once it is cooled you can transfer the quinoa into the 4-cup glass storage container and store in the fridge.
I have planned for you to make the Quinoa Tabouleh for Sunday. That’s when you have your cutting board and citrus juicer hard at work but you could make it on the same day if you wish.

TABOULEH

This is the dish that I add to my breakfast salad which gives me some satiating starch.

Ingredients:

3-4 cups cooked quinoa
1 small can chickpeas (garbanzo beans) or 2 cups cooked
1 medium tomato, jelly and seeds removed, finely diced
¼ medium red onion, finely diced
1 cup parsley, finely chopped
2 lemons, juiced

Combine all the ingredients in a large bowl with a lid and store in the fridge.

Go here to print this recipe: btc_recipe_quinoa_tabouleh.docx

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Three Bean Chili

6/14/2021

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This recipe makes 6 -7 2-cup servings.

Ingredients:

a little purified water for ‘frying’
1 large onion, diced
3 bell peppers, diced
1 Tbs. chili powder
1 Tbs. cumin
1 Tbs. oregano
1½ cups filtered water
1½ cups cooked kidney beans*
1½ cups cooked black beans*
1½ cups cooked pinto beans*
1 large can no-salt diced tomatoes
pepper to taste

** If you don’t have beans cooked you can use a small can of each type or a mixed bean medley. Make sure that you rinse the beans thoroughly before adding them to the chili.

Method:

Heat a pot with a little water over medium-low heat.
Sweat the onion until softened, about 5-10 minutes.
Add bell peppers, chili powder, and cumin. Stir and cook for another minute.
Add all the beans, canned diced tomatoes and water to onion mixture.
Bring the chili to a boil. Then simmer for 20 - 30 minutes to develop the flavors.
Let the chili cool completely and put into the 2-cup glass storage containers. You can freeze the extras but leave one in the fridge for Monday night.
Serve it over rice. You can add some salt-free salsa to add more heat.

To print this recipe, go here: btc_recipe_three_bean_chili.docx

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Green Lentil Curry

White Bean Cheez Sauce

Apple Crumble

Balsamic Dijon Roasted Brussels Sprouts

Oatmeal

Hummus

Quinoa Tabouleh

Three Bean Chili

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BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE