Choosing Your Ingredients

Chef Frank Giglio’s Light Summer Recipes Copyright© 2011 Frank Giglio and New Horizon Health, Inc. All Rights Reserved. Frank Giglio is a classically...
Author: Laureen Allen
4 downloads 0 Views 1MB Size
Chef Frank Giglio’s Light Summer Recipes Copyright© 2011 Frank Giglio and New Horizon Health, Inc. All Rights Reserved.

Frank Giglio is a classically trained chef from the New England Culinary Institute in Montpelier, VT and a graduate of The Institute for Integrative Nutrition in NYC. The base of Frank’s culinary offerings lies in classic technique and traditional food preparation. Frank’s merging of herbalism, superfood and raw food nutrition with ethical and local foods creates a cuisine that is nutrient rich, pure and full of vitality!

Choosing Your Ingredients Water High quality, clean and pure water is the base of many of my recipes. Preparing food with clean water is just as important as using organic ingredients. For all of my cooking and food preparation, I use freshly collected spring water. Spring water is water in its purest form: unadulterated, natural, and FREE! If you do not have access to fresh spring water, look into a high quality water filtration system or purchase water from glass-bottled sources. Salt Salt plays an important role in our overall health. High quality salts like sea salt or Himalayan crystal salts are loaded with a multitude of minerals that help mineralize the body. On occasion, a salty liquid is needed in a recipe. In these cases, I prefer to use ume plum vinegar or a touch of coconut aminos. Soy and wheat-based Page 1

products, like soy sauce, tamari, nama shoyu, and Bragg’s Liquid Aminos should be used in moderation. Nuts & Seeds When choosing nuts for recipes, I always go with raw and unsalted. Always do your best to purchase organic nuts, and check with reputable sources to ensure that the nuts you purchase are truly raw and organic. As a rule of thumb, I always soak then dry all the nuts and seeds before I eat them. Soak the nuts and seeds for 2-8 hours (depending on the size), then dry at low temperatures until crisp. This step will release enzyme inhibitors and allow for maximum uptake of nutrients. Vinegar Raw apple cider is the go-to vinegar in my kitchen. Raw apple cider vinegar is full of probiotic bacteria and helps to build gut flora. You can also use vinegar to preserve or “age” foods like horseradish, garlic, or medicinal herbs. For a salty addition to your food, try using ume plum vinegar, which is also a fermented food. Culinary Herbs I do my best to have fresh herbs on hand for all my recipes. If only dried herbs are available, use half the amount of what is called for in the recipe. Culinary herbs, like thyme, oregano, and rosemary, can be stored in an air-tight container for many months but are best used within 6 months. Medicinal Herbs Medicinal herbs have been used for thousands of years and potentially have the ability to heal and promote optimal health. Throughout this ebook, you will see the use of herbs. If you are unfamiliar with some of the herbs – like nettle, horsetail, or pau d’arco – please look into their effects before consuming large doses.

Page 2

Drinks and Smoothies Triple Berry Smoothie for Two 2 cups frozen berries (strawberries, blueberries, raspberries) 1 cup full fat yogurt 1 cup raw milk or coconut water 1 tsp vanilla 2 heaping Tbsp Health Force Nutritionals Warrior Food 1 Tbsp Longevity Warehouse 24 Mushroom Blend 2 tsp Longevity Warehouse Chaga Powder 1 tsp marine phytoplankton powder 2 droppers ionic minerals A dash of stevia Place the above ingredients into a high-speed blender. Blend well on high for 45 seconds, or until smooth and creamy. Creamy Protein Drink 1.5 cups coconut water or light tea (nettle, horsetail, oatstraw) 3/4 cup frozen blueberries 1 Tbsp chia gel (chia soaked in spring water until gel is formed) 2 Medjool dates 2 heaping Tbsp almond butter 1 tsp spirulina powder Place the above ingredients into a high-speed blender. Blend well on high for 45 seconds, or until smooth and creamy.

Page 3

Minty Strawberry Smoothie 2 cups fresh kefir 1 cup strawberries 1Tbsp maca root 2 tsp mesquite 1/2 tsp vanilla powder 2-3 drops mint essential oil Pinch sea salt Place the above ingredients into a high-speed blender. Blend well on high for 45 seconds, or until smooth and creamy.

Sweet and Tangy Juice 6 celery stalks 1 granny smith apple 1 ripe kiwi 1/2 lemon, zest peeled away 1 handful parsley Run the above ingredients through an electric juicer. Best consumed immediately after processing.

Spiced Coconut Smoothie Meat and water from 1 coconut 1 cup frozen blueberries 1 frozen banana 1/4 tsp cayenne 1/2 tsp cinnamon A few sprinkles of freshly grated nutmeg Place the above ingredients into a high-speed blender. Blend well on high for 45 seconds, or until smooth and creamy.

Page 4

Bubbly Ginger Elixir 8 ounces original or ginger kombucha 8 ounces sparkling water 1 Tbsp fresh ginger juice or 1 dropper New Chapter Daily Ginger Juice of 1/2 lemon 1/2 dropper Super Ionic Minerals A touch of stevia Spring water ice cubes Blend all the ingredients in a high-speed blender for 30 seconds. Serve in big mugs and enjoy! A Shot of Wild Foods 3-4 ounces fresh wild greens (dandelion, sorrel, wild grass, etc…) Run through a manual or electric wheatgrass juicer, then add a splash of lemon juice. Drink 1-2 ounces daily for maximum results!

Salads Spinach and Radish Salad 1 large handful of baby spinach (2-3 ounces) 4 radishes, thinly sliced 1 spring onion or scallion, chopped 2 tsp poppy seeds Garlicky Mustard Dressing: 1/4 cup apple cider vinegar 1 Tbsp whole grain mustard 1/2 cup olive oil 1 garlic clove, minced Sea salt Freshly cracked black pepper Page 5

In a small sturdy bowl, whisk together the ingredients for the dressing. Mix the salad ingredients in a separate bowl, then drizzle in enough dressing to evenly coat the spinach. Store extra dressing in an air-tight jar in the refrigerator. Strawberry and Arugula Salad A pint of strawberries, washed and stems removed 1 large handful of baby spinach (roughly 2-3 ounces) 1/4 cup thinly sliced red onions 2 Tbsp pine nuts 4-5 basil leaves, chiffonade 1-2 Tbsp good quality balsamic vinegar 2-3 Tbsp Rallis olive oil Sea salt, to taste Freshly cracked black pepper Slice the strawberries in half and place them in a bowl with the arugula, onions, and pine nuts. Drizzle in the vinegar and oil, as well as the basil. Add a pinch of salt and a few cracks of black pepper and toss gently. Asian Cucumber and Mango Salad This salad is vibrant, fresh, and very cooling. 1 cucumber, wash and slice into thin rounds 1 ripe mango, cut into 1/2 inch thick chunks 1 small red chili (more or less as desired) 1 scallion, sliced into small rounds 1/2 tsp freshly ground coriander seed Juice of 1 lime A drizzle of Rallis olive oil A touch of sea salt In a large bowl, gently toss the cucumber, mango, scallions, chili and coriander seed. Stir in the olive oil, lime juice and sea salt. Mix well and allow to rest for 10 minutes Page 6

before serving. Will work nicely as a starter over baby greens or as a complement to your favorite wild fish. Classic Orange-Poppy Cole Slaw 4 cups thinly sliced cabbage 1 orange 1 cup grated carrots 1/2 freshly chopped parsley 1/4 cup full fat yogurt 2 tsp apple cider vinegar 1 tsp poppy seeds Sea salt Freshly cracked white pepper Once your vegetables are chopped and grated, add them to a large mixing bowl. Segment the orange and add into the salad along with any juice that can be squeezed out of the pith. Stir in the remaining ingredients and toss gently. Season to taste with sea salt and a few cracks of pepper. Big Ole Garden Salad 2-3 ounces of mixed greens 1 red bell pepper, sliced thin 1 carrot, cut into 1/2 moons 1 small beet, grated 1 corn cob, kernels removed 6 cherry tomatoes, cut in 1/2 2 Tbsp chopped chives 2-3 Tbsp sunflower seeds Dressing: 1 ripe avocado 1 medium clove garlic 3/4-1 cup spring water ¼ cup raw apple cider vinegar 2 tsp honey 2 tsp Frank’s Finest Mexican Spice Blend Page 7

To make the dressing, blend the ingredients in a high-speed blender until smooth and creamy. Add water as needed to reach desired consistency. Any leftover dressing can be stored in the fridge for 34 days. Place all the salad ingredients in a large bowl. Drizzle in the dressing and mix to coat all the veggies. Season with sea salt and black pepper. Snappy Beets w/ Pumpkin Seed Dressing 2 large beets, grated 1 cup sugar snap peas 1 large handful of watercress Pumpkin Seed Dressing: 2 Tbsp lemon juice 1 small clove garlic 1 Tbsp pumpkin seed oil 2 Tbsp Rallis olive oil 3 Tbsp pumpkin seeds Sea salt, to taste Freshly cracked black pepper Water as needed to reach desired consistency To make the dressing, add all ingredients except water into a highspeed blender. Blend on high adding as much water as needed to reach a smooth, pourable consistency. Season with salt and pepper. Arrange the beets, snap peas and watercress on a plate. Drizzle as much dressing as you wish on top of the vegetables. Top with additional pumpkin seeds for added crunch!

Page 8

Creamy Egg Salad 6 pasture raised eggs 2 celery stalks, minced 1/4 cup minced red onion 1 large pickle, minced 2 Tbsp freshly chopped dill A splash of apple cider vinegar Roasted Red Pepper Aioli: 2 pasture raised egg yolks 2 Tbsp lemon juice 1 garlic clove 2 whole roasted red peppers 1 heaping Tbsp whole grain mustard 1.5 cups of neutral flavored oil (grapeseed, sunflower oil) 1/2 cup Rallis olive oil Put roughly chopped hardboiled eggs in a bowl (see note below). Add in the chopped veggies, pickle, herbs and vinegar. Stir in as much aioli as needed to generously coat the egg salad. Adjust seasonings to your preference. Enjoy on top of a big bed of lightly dressed salad greens. To hardboil eggs: in a heavy bottom sauce pot, submerge the eggs in cold spring water. Bring water to a boil. Allow water to boil for 1 minute. Remove eggs from heat, place a lid on top, then allow to rest for 5 minutes. After 5 minutes, drain water. Run cold water over eggs to cool them down as soon as possible. To make the aioli: place all ingredients (except oils) into a highspeed blender. Blend well, then VERY slowly add in oil until the mixture begins to thicken up like mayonnaise. At that point, you can add the oil in at a faster pace. Once finished, season with a touch of sea salt. Store in an air-tight container for up to 2 weeks.

Page 9

Chinese Salmon Salad 4 ounces wild salmon fillet 2 cups shredded napa cabbage 1 large carrot, julienne 3-4 radishes, sliced very thin 1/4 cup cilantro, roughly chopped 1 cup spicy greens (watercress, mustard, etc…) 1 Tbsp sesame seeds Dressing: 3 Tbsp brown rice vinegar 1 Tbsp toasted sesame oil 2 Tbsp sesame oil 2 Tbsp Rallis olive oil 1 Tbsp fresh grated ginger A pinch of red chili 1 Tbsp South River miso (chick pea) To make the dressing: whisk together all the ingredients in a large bowl. Preheat oven to 350F. Place the salmon fillet on a baking dish and coat the fillet with a few spoonfuls of dressing. Bake the fish for 1012 minutes, then remove from the oven and allow to cool.

Flake the cooked salmon into a large bowl with the remainder of the salad ingredients. Gently toss with dressing until evenly coated.

Page 10

Soups Watermelon Gazpacho 4 cups diced watermelon 2 cups fresh, ripe tomato, pureed 1 cucumber, peeled, deseeded, and diced small 1 red bell pepper, diced small 2 shallots, diced small 1 Tbsp each fresh basil, parsley, cilantro, roughly chopped Pinch of sea salt After, processing each vegetable, add them to a large bowl. Stir well and allow to sit and mingle for 15 minutes. Serve chilled.

Green Soup 1 ripe avocado, quartered 1 medium sized tomato, cut into smaller chunks Large handful baby spinach, washed and drained 1 small clove of garlic 1 green onion, roughly chopped 1 Tbsp fresh thyme, well chopped Juice of 1/2 lemon 1-2 Tbsp South River Miso (chick pea) 2 Tbsp cultured cream, yogurt, or olive oil Page 11

Freshly cracked pepper 8-10 ounces of water or light tea-nettle, horsetail, etc… Add the above ingredients to a high-speed blender. Blend on high until smooth and creamy, roughly 45 seconds. Adjust seasonings, then serve with a garnish of yogurt and additional chopped scallions. Creamy Chilled Tomato Soup 1/2 cup raw cream 1 garlic clove 3 cups fresh ripe chopped tomatoes 1 red bell pepper, chopped Sea salt to taste Freshly cracked black pepper 2 Tbsp fresh basil, chiffonade A touch of lemon juice Olive Tapenade 2 cups pitted Kalamata olives 1 garlic clove 1 dried red chili 1 orange, zested 1 tsp capers 1⁄2 cup parsley, chopped 2 Tbsp Rallis olive oil 1 Tbsp fresh thyme 2 tsp fresh oregano To make the tapenade: blend well in a food processor. Mixture should be well pureed and nice and smooth. For the soup: in a high-speed blender, blend the cream and garlic on high until cream begins to thicken. Next, add the tomato, shallot, bell pepper and blend until smooth and creamy. Season with salt and pepper, add a touch of lemon and blend again. Once desired taste is achieved, fold in the basil. Portion soup, then top with a dollop of tapenade. Page 12

Silky Pea Soup 2 Tbsp raw butter 1 cup thinly sliced leek (pale-green parts only, rinsed well) 1 medium Yukon Gold potato, peeled and cut into 1/2-inch pieces 1/4 cup dry white wine 2 cups chicken or vegetable stock 2 cups spring water 3 cups shelled fresh or thawed frozen peas 3/4 cup unpastuerized yogurt Sea salt, to taste Freshly cracked black pepper 2 Tbsp fresh mint, chiffonade Pea tendrils, for garnish Melt butter in a medium saucepan over medium heat. Add leek, and cook until softened, about 4 minutes. Stir in potato and wine, reduce slightly (about 2 minutes). Add chicken stock and water. Bring to a boil. Reduce heat, cover, and simmer until potatoes are tender (7-8 minutes). Next, add the peas. Cover and cook until peas are tender and bright green (about 2 minutes). In small batches, blend the soup until smooth and creamy. Run soup through a strainer; discard solids. Stir in the yogurt and mint, and season with salt and pepper. Chill soup for at least 3 hours or overnight. Garnish each serving with pea tendrils, if available.

Page 13

Entrees Mediterranean Chick Peas 2 cups prepared chick peas *see note 1 ripe tomato 1 shallot, sliced into thin circles 1 Tbsp fresh chopped oregano 1 tsp red chili flakes Juice and zest of 1 lemon A healthy amount of Rallis olive oil Prepare your chick peas as suggested below. Once rinsed and cooled, place 2 cups into a large mixing bowl. Chop ripe tomato and add to the bowl along with shallots, chopped oregano and red chili. Stir in the olive oil and lemon, then season with sea salt and fresh black pepper. To prepare chick peas: Soak 1 cup of dried chick peas in 3 cups of spring water up to four days before you make this dish. After 8-12 hours, strain and rinse well. Leave at room temperature for 2-3 days, rinsing up to 4 times a day. Within a few days you will see the peas begin to sprout. At this point, you can cook the chickpeas in fresh spring water until soft. Using this method to prepare all your chick pea dishes eases digestion, breaks down phytic acid, and allows for better nutrient absorption.

Page 14

Fragrant Barley 1.5 cups barley 1 Tbsp turmeric 3 celery stalks 1 small red onion, medium dice 1/2 cup fresh cilantro, roughly chopped 1/2 cup fresh parsley, roughly chopped 3 Tbsp Rallis olive oil 1-2 Tbsp apple cider vinegar 1 Tbsp cumin seeds, toasted 1/4 cup pumpkin seeds 1/4 cup pomegranate seeds (optional) Bring 8 cups of sea salted water to a boil. Add the barley and cook until tender. When barley is nearly cooked through, add 1 Tbsp of turmeric to the water. When tender, strain the barley and allow to cool to room temperature. Place the barley in a large bowl, stir in the chopped veggies and herbs, then add in the olive oil and cider vinegar. Season with a touch of sea salt and cumin. Garnish with pumpkin seeds and pomegranate seeds, if available. Quinoa Tabbouleh 2 cups prepared quinoa *see note 2 large tomatoes, medium dice 1/4 cup basil leaves, chiffonade 2 Tbsp fresh mint leaves, chiffonade 1 cup fresh parsley leaves, roughly chopped 3 Tbsp hemp seeds A healthy drizzle of Rallis olive oil A splash of lemon juice and zest of 1 lemon Sea salt, to taste Page 15

To prepare the quinoa: soak 1 cup of quinoa in 3 cups of spring water. Allow to remain in the water for 2-4 hours. Strain and rinse well. Keep at room temperature in a large bowl overnight or up to 24 hours. At this point the quinoa should have a large tail and is “sprouted”. Rinse again, then add to a large saucepan. Cover with ½ inch of spring water. Bring to a boil, then reduce heat, cover, and simmer for 1012 minutes. Remove from heat, and allow to sit for 5 minutes. Allow to cool completely. Place cooled quinoa in a large mixing bowl and stir in the remaining ingredients. Season to taste and serve. Simple Summer Tomato and Fish Stew 1 medium sized onion, sliced thin 1 small fennel bulb, sliced thin 2 Tbsp coconut oil 2 garlic cloves, minced 2 cups fresh ripe tomato, coarsely chopped 1/2 cup dry white wine 4 cups fish, chicken, or vegetable stock 1 pound of various wild fish-haddock, shrimp, clams, mussels, etc... 1 Tbsp fresh tarragon, roughly chopped 2 Tbsp fresh chives, roughly chopped Sea salt to taste Rallis olive oil to drizzle In a large sauce pot, melt the coconut oil over medium high heat. Add in and sauté the onions and fennel until softened, roughly 5 minutes. Stir in the garlic and cook until fragrant. Add in the white wine, reduce by half, then stir in the coarsely chopped tomatoes. Page 16

Allow the tomatoes to break down a bit, then add in the stock, cover and simmer for 10 minutes. Gently stir in the fish and continue to simmer until fish is cooked through, then add in the fresh herbs. Season to taste with sea salt, then serve with a drizzle of olive oil over the top. Toasted Millet Pilaf 1/2 pound mushroom (wild if available), 1/4 inch slice 1 large leek, greens removed, white section sliced into 1/4 inch rounds 2 Tbsp ghee or coconut oil 2 cups of millet 2 cups of spring water or chicken stock 1 carrot, medium dice 1 cup of peas 1 cup of sliced green beans 1/4 cup sunflower seeds 1/4 cup parsley Zest of 1 lemon Sea salt, to taste In a large sauce pan or skillet, melt the ghee or oil over medium high heat. Sauté the leeks and mushrooms until they soften and the mushrooms begin to release their juices, roughly 5 minutes. Add and gently toast the millet, remembering to stir frequently. Pour in the stock and bay leaf, cover and cook for an additional 5 minutes. Add the carrots, peas and green beans, reduce heat to medium, and cook for an additional 15 minutes. Remove from the heat, stir in the zest, fresh herbs, and season to taste. Garnish with sunflower seeds.

Page 17

For more recipes from Chef Frank Giglio, or to find some of the superfood ingredients in these recipes, please visit the following websites:

Page 18