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Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 1
Copyright 2012
Get Healthy/Stay Healthy Recipes
Created, adapted and taste-tested by Bessie Jo Tillman, MD
Five to ten servings of delicious, colorful, nutritious vegetables
per day keeps the doctor away!
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 2
Copyright 2012
Enjoy life promoting recipes to help your body reverse the ravages of degenerative
diseases. They also help you maintain optimal health.
When it comes to food you either choose life or death, a slow, insidious downward spiral to
death.
When it comes to food your two worst enemies are:
1. Bad fats
2. Sweets
When it comes to food your best friends are:
1. Good fats
2. Vegetables
The Standard American Diet (SAD – an appropriate acronym) induces marked inflammatory
activity in the body tissues. The Get Health/Stay Healthy Eating Plans nourish, soothe and
rebuild the tissues into healthy organs and systems.
Dr. Jo’s Natural Healing Cookbook explains the Get Healthy Eating Plan in detail. You may
want to refer to it frequently. Besides the wise, concise nutritional information you will also
enjoy an abundance of health-promoting recipes.
The Get Health Eating Plan helps those who struggle with dis-ease processes to get back on
the healing path. On that program folks eat vegetables, meat (animal protein), and non-
gluten grains.
But don’t be fooled thinking that those foods are boring. Far from it! Dr. Jo teaches you how
to make an infinite variety of meals in Dr. Jo’s Natural Healing Cookbook with lots of color,
diversity, texture and deliciousness. Your plate will look like a rainbow of color with great
appeal to the senses.
After four to eight weeks of enjoying the Get Healthy Eating Plan, folks can start adding
other food into their meals. If the digestive tract has healed enough they now tolerate those
foods and can gradually incorporate more diversity of food in their meals
That’s called the Stay Healthy Eating Plan. Now folks can introduce nuts and fruit back into
their diets.
The fortunate ones may be able to eventually tolerate the harder to digest foods like the
gluten grains (wheat, oats, barley, rye) and dairy products.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 3
Copyright 2012
You’re just getting a brief over view of the Healing Eating Plans here. No use repeating
information already written in Dr. Jo’s Natural Healing Cookbook.
Have fun with these recipes, never before published by Dr. Jo.
Table of Contents
Get Healthy Recipes ............................................................................................................. 6
Appetizers ......................................................................................................................... 6
Dr. Jo’s Super Salmon Appetizers ................................................................................... 6
Raw Yam Appetizers ...................................................................................................... 6
Stuffed Mini-peppers ...................................................................................................... 6
Beverages ......................................................................................................................... 7
Carob Peppermint Tea ................................................................................................... 7
Green Drink ................................................................................................................... 7
Juice to Help High Blood Pressure .................................................................................. 7
Beet Root Blend .............................................................................................................. 7
Bread and Stuffing ............................................................................................................. 8
Corn Bread – Wheat Free – 3 cups .................................................................................. 8
Breakfast ........................................................................................................................... 8
Breakfast Corn Casserole ............................................................................................... 8
Shrimp Wrap ................................................................... Error! Bookmark not defined.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 4
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Cherry's Baked Frittata with Veggies & Shrimp .............................................................. 9
Crock Pot Cooking .......................................................................................................... 10
Super Easy Crock-Pot Chicken Cacciatore ................................................................... 10
Crock Pot Stew ............................................................................................................. 11
Minestrone Chili .......................................................................................................... 11
Meat ................................................................................................................................ 12
Dr. Jo’s Tender Tri-Tip - ................................................................................................ 12
Dr. Jo’s Favorite Meat Marinade ................................................................................... 12
Mexican ........................................................................................................................... 13
Chicken Tacos in the Crockpot .................................................................................... 13
Pollo Mazatlan .............................................................................................................. 13
Poultry ............................................................................................................................. 14
Asian Turkey Burgers ................................................................................................... 16
Chinese Burritos........................................................................................................... 14
Fresh Herbed Bell Pepper Stir Fry ................................................................................ 15
Granny’s Lemon Chicken Strips ................................................................................... 15
Salad ............................................................................................................................... 17
Crunchy Jicama Salad .................................................................................................. 17
Quinoa Salad with Chickpeas ....................................................................................... 17
Serves 4. ............................................................................................................................. 17
Tri-Tip Salad................................................................................................................. 17
Stew ................................................................................................................................ 18
Zucchini Stew ............................................................................................................... 18
Vegetables ...................................................................................................................... 18
Lemon Tarragon Rice ................................................................................................... 19
Slow Cooker Garlic Mashed Potatoes ........................................................................... 18
Stay Healthy Recipes ........................................................................................................... 20
Bread and Stuffing ........................................................................................................... 20
Cornbread Dressing – Wheat-free ............................................................................... 20
Wheat-free Corn Bread Dressing for a Crowd .............................................................. 21
*Poultry Seasoning ....................................................................................................... 21
Breakfast ......................................................................................................................... 22
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 5
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Healthy Waffles – gluten free ....................................................................................... 22
Crock Pot Cooking .......................................................................................................... 23
Fresh Tomato Chicken Cacciatore in a Crock-pot ........................................................ 23
Meat ................................................................................................................................ 24
Stuffed Meat Loaf .......................................................................................................... 25
Skillet Barbecue Pork Chops ........................................................................................ 24
Sweet and Sour Pork (or Chicken) a la Dr. Jo style ........................................................ 24
Salad ............................................................................................................................... 25
Cucumber and Tomato Salad ....................................................................................... 25
Poultry ............................................................................................................................. 26
Chicken and Shrimp Cantonese ................................................................................... 26
Stuffed Chicken Thighs ................................................................................................ 26
Salad ............................................................................................................................... 28
Turkey Salad with Marinated Artichoke Hearts ............................................................. 28
French Potato Salad ...................................................................................................... 28
Pimento-Raisin Pasta Salad ........................................................................................... 29
Seafood ........................................................................................................................... 29
Coconut Shrimp ........................................................................................................... 30
Shrimp de Jonghe ......................................................................................................... 29
Unique and Yummy Fish Tacos ..................................................................................... 31
Vegetables ...................................................................................................................... 31
Lemon Pepper Green Beans ......................................................................................... 31
More Dr. Jo Resources: ....................................................................................................... 32
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 6
Copyright 2012
Get Healthy Recipes
Appetizers
Dr. Jo’s Super Salmon Appetizers
1 can salmon (from Alaska – least polluted and not farmed – I found these at Costco), discard
the liquid
2 Tablespoons olive or grape seed oil
1 ½ Tablespoon freshly squeezed lemon juice
½ teaspoon dried dill or herbs of your choice
Mix all of above together. Then spoon a dollop on a cucumber round, slice of jicama,
or stuff celery. Top with a cherry tomato, sprinkles of sesame seeds, shreds of
carrots or anything else you can imagine.
Raw Yam Appetizers
Slice a raw orange yam into thin slices
Spread almond butter on each slice
Sprinkle with mixture of cinnamon and stevia extract (1 Tablespoon cinnamon with 1/8
teaspoon of stevia)
Top with sesame seeds, walnut, raw macadamia nuts, pumpkin seeds or hemp seeds.
Do the same thing with slices of jicama.
Stuffed Mini-peppers (sweet bell type – they come in packages of yellow, orange and
red)
Cut the top off each mini-pepper at the stem.
Scoop out any seeds left inside.
Then get creative. I stuffed them with the Dr. Jo’s Super Salmon appetizer mixture.
Then plugged the hole with a sweet 100 cherry tomato or stuck the pointy end of a
yellow pear tomato into the salmon mixture. You may be surprised at how yummy
these are
I stuffed another set with almond butter and then put a small tomato or other
vegetable in the hole. These are very colorful and fun.
Everyone enjoyed the new taste treats. Most had not tried raw yam and did not even
know of jicama.
Marinated Black Beans was another favorite served on jicama, cucumbers or stuffed
into mini-peppers or celery. You can find that recipe in Dr. Jo’s Natural Healing
Cookbook.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 7
Copyright 2012
Beverages
Carob Peppermint Tea
1 bag of your favorite peppermint tea
Steep in 1 ½ cups boiling water in your tea cup
Remove tea bag
Add 1/8 teaspoon of carob powder
Add a pinch of Stevia
If you want to have an occasional extra treat, add 1 teaspoon organic cream to the
above.
Green Drink
Juice enough romaine lettuce to make ½ cup of juice.
Add the juice of one carrot.
Add ¼ cup of spinach juice.
Add ¼ cup of celery juice.
Great drink for alkalinizing your body.
Juice to Help High Blood Pressure
Beet Root Blend
Juice:
2 carrots
3 celery sticks
½ cucumber
1 beet root
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 8
Copyright 2012
Bread and Stuffing
Corn Bread – Wheat Free – 3 cups
Preheat oven to 450 degrees F
Mix the following dry ingredients together:
3 cups corn meal
1 teaspoon salt
1 Tablespoon baking powder
3/8 teaspoon vitamin C powder (ascorbic acid)
1/8 teaspoon xanthan gum (optional)
Mix the following wet ingredients together:
5/8 cup grape seed oil
1½ cups of water
Then beat in one egg with the liquid ingredients
Stir all ingredients together until barely mixed. I pour this mixture into 2 pans; a 7
inch greased cast iron skillet and a 9 x 9 inch Corning ware dish. Bake 10 t0 15
minutes until done in center.
Breakfast
Breakfast Corn Casserole
1 cup fresh or frozen corn kernels
3 beaten eggs
1 minced onion
1 T flour
1/2 tsp Tabasco
Salt to taste
Mix the ingredients, pour into a small baking dish and bake at 350 degrees for 20 or 30
minutes.
Submitted by a reader of Dr. Jo’s Be Wise-Health Wise newsletter.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 9
Copyright 2012
Cherry's Baked Frittata with Veggies & Shrimp
1. Sauté whatever veggies you want. Try to include lots of color like green onions,
different colored bell peppers, zucchini, yellow squash, a little garlic, and broccoli
(which I steam first). Season with Mrs. Dash Garlic & Herb and No-Salt, or Italian
seasoning and a little pepper.
2. Baked potatoes - I always make extras to use as left-overs in dishes such as this.
3. Use a large baking dish; spray with Pam. Line the bottom with thinly-sliced baked
potatoes. It takes about 2 large or 3 small.
4. Spread your sautéed veggies over the potatoes.
5. Whip a dozen eggs. Add a little Original Unsweetened Almond Breeze. Pour over
the top of the potatoes and veggies. Add a little seasoning to the egg mixture, similar
to the description above.
6. Cover the top with shrimp, chicken, turkey-sausage I from the health food store,
or even cooked ground turkey. This is a great recipe for using your left-overs!
Basically, everything that goes into the dish is already cooked, except for the eggs.
7. Bake at 375 degrees, until eggs are set. You can certainly make this smaller and
then your time will be less. Mine takes about 45 minutes.
8. Options - add cheese if you body tolerates it.
9. Enjoy it for breakfast, lunch, or dinner! It makes a complete meal. Top with
avocado slices.
Cherry's Baked Frittata with Shrimp & Veggies
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 10
Copyright 2012
Shrimp Breakfast Wrap
6-8 cooked medium sized shrimp thawed, tails removed
4 jicama strips
4 slices of avocado
2 cooked stalks asparagus
4 strips red bell pepper
Shredded lettuce
Place all ingredients on a steamed rice flour tortilla. Add your favorite dressing. Wrap and
eat.
Crock Pot Cooking
Super Easy Crock-Pot Chicken Cacciatore
2 medium onions
3 boneless, skinless chicken breasts, cut in bite size pieces
4 boneless, skinless chicken thighs, cut in bite size pieces
2 cloves garlic, crushed
16 oz. diced canned tomatoes
16 oz tomato sauce (sugar-free)
1 teaspoon salt
½ teaspoon pepper
1-2 teaspoons dried oregano leaves, crushed
½ teaspoon dried basil, crushed
½ teaspoon celery seed (optional)
1 bay leaf
Layer sliced onions in bottom of crock-pot. Add chicken. Mix together tomatoes,
tomato sauce, salt, pepper, herbs and white wine. Pour over onions and chicken in
crock-pot. Cover and cook on low for 6 to 8 hours.
Serve over brown rice or quinoa noodles.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 11
Copyright 2012
Crock Pot Stew
1½ lbs. beef stew meat
1 medium onion, chopped
4 carrots, peeled and cut into bite-sized pieces
4 medium potatoes, peeled and cut into bite-sized pieces
1 teaspoon paprika
1 garlic clove crushed
1 teaspoon salt
¼ teaspoon pepper
Enough beef broth to cover all ingredients (no sugar, msg, etc.) (I save my broth after
cooking a roast.) If I don’t have any beef broth I just add water.
Place all ingredients into crock pot, stirring to blend. Cover and slow cook for 8 to 9 hours.
Makes 6 servings.
Minestrone Chili
1 ½ cups beef broth (left from crock-pot chuck roast recipe)
1 ½ pounds beef shank (preferably organic beef without hormones)
1 large clove garlic, pressed
½ medium yellow onion, diced
1 teaspoon salt
1 heaping teaspoon dried basil
1 heaping teaspoon dried oregano
2 carrots, diced
15-oz can diced tomatoes
1 cup cooked red beans
1/6 package quinoa spaghetti noodles
Place beef shank with bone in small crock-pot. Pour beef broth over beef. Turn crock-pot to
high for 6 hours. Remove beef and bone. Discard bone and marrow. Cut beef into small
pieces and return to crock-pot. Add pressed garlic, onion, salt, basil and oregano.
Heat the canned tomatoes with the red beans and carrots. Then add to crock-pot. Continue
cooking on high for 2 more hours. Fifteen minutes before serving, break the quinoa
spaghetti noodles into the crock-pot. Stir well several times. Serve when the spaghetti
noodles are cooked to your liking.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 12
Copyright 2012
Meat
Dr. Jo’s Tender Tri-Tip -
1 Tri-Tip roast, hormone free, organic
High protein digestive enzymes
1 recipe of Dr. Jo’s Favorite Meat Marinade
Sprinkle hormone free, organic Tri-Tip roast with high protein digestive enzymes (I use
Ness #1 enzymes)
(The enzymes tenderize the meat)
Rub the enzymes all over the Tri-Tip, then puncture it repeatedly with a fork.
Score the meat in diagonal criss-crosses with a sharp knife.
Place Tri-Tip in a glass dish.
Pour Dr. Jo’s Favorite Meat Marinade over the meat, cover and marinate for 1-2 days.
When ready to cook, preheat oven to 325 degrees F.
Cook to your preferred doneness as tested by a meat thermometer. A typical cut of Tri-Tip
takes about 1½ hours to cook for rare meat.
This recipe makes very tender, yummy Tri-Tip roast.
Dr. Jo’s Favorite Meat Marinade
¼ cup oil
¼ cup Bragg’s Liquid Aminos
¼ teaspoon garlic powder
1 Tablespoon dried onion flakes
Mix all ingredients in glass dish. Add poultry or beef and marinate 4 to 24 hours, turn
periodically to cover both sides of meat with marinade.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 13
Copyright 2012
Mexican
Chicken Tacos in the Crockpot
2 pounds boneless, skinless chicken thighs (about 6) or 4 breasts
4 garlic cloves, thinly sliced (I used one giant one)
½ cup tomato salsa (Pace mild chunky salsa)
½ teaspoon salt
¼ teaspoon pepper
Place all in Crockpot and cook on high about 2 hours. Then shred chicken with 2 forks and
place back in Crockpot on warm until ready to serve.
Optional: Add the following to Crockpot before cooking starts
1 tablespoon chili powder
1 to 2 tablespoons of chopped canned chipotle chilies in adobo
Serve on steamed corn tortillas with shredded lettuce, diced tomatoes, avocado, black
olives, salsa. If you add shredded cheese it becomes a Stay Healthy recipe. Adding thin
strips of jicama adds a nice crunch. Follow Your Heart grape seed oil Vegenaise (or your
own homemade mayonnaise) gives an additional taste treat and it’s still a legal Get Healthy
recipe.
Makes 4 servings
Pollo Mazatlan
Chili-Tomato Sauce
Prepare this sauce before preparing the ingredients for the stir cook. Let it simmer while
you prepare and cook the chicken dish.
½ medium sized onion diced
1 tablespoons olive oil
*Enough tomatoes to make 2 cups of puree
1 clove garlic mashed through a garlic press
1 to 2 tablespoons chili powder
¼ teaspoon dried oregano
½ teaspoon salt
Make tomato puree by cutting stem site out of tomato. Whir tomatoes in blender until
pureed. I left the skins on and it turned out fine. Roma tomatoes make a thicker puree.
Sauté onion in olive oil until limp. Add tomato puree and garlic. Gradually stir in chili
powder. Add oregano and salt. Simmer at least 30 minutes, stirring frequently. If you want a
thinner sauce, simmer with the lid on the pan.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 14
Copyright 2012
Chicken-Veggie Stir Cook
5 boneless, skinless chicken thighs
2 carrots cut in julienne strips
1 medium zucchini cut in julienne strips
½ cup diced onion
¼ cup finely sliced red bell pepper
2 Tablespoons olive oil
In a large skillet sauté carrots in heated olive oil for 2 minutes. Add chicken and sauté until
browned on one side. Turn to brown on the other side. Add the onions; continue to stir for 1-
2 minutes. Add zucchini, red bell pepper and stir cook another 1-2 minutes.
Add ¼ to 1/3 cup of Chile-Tomato Sauce to this mixture.
Serve over cooked brown rice. Everyone can add more sauce according to his or her
preferences. Or serve it with corn or rice flour tortillas, layering the stir cook inside the
tortillas and add sauce as desired. Makes 3-4 servings.
Poultry
Chinese Burritos
4 tablespoons Bragg Liquid Aminos (similar to soy sauce)
1/16th teaspoon white stevia powder
1 tablespoon sugar free catsup (see recipe in Dr. Jo’s Natural Healing Cookbook)
3 tablespoons lemon juice, or 1 teaspoon vinegar
1 tablespoon sugar free Worcestershire sauce (may be hard to find – omit if necessary)
1 teaspoon grape seed oil
1 medium onion, chopped
4 garlic cloves, minced
1/4 teaspoon crushed red pepper
1/2 to 1 pound raw ground turkey
3 cups green cabbage, thinly sliced
2 carrots, scraped, thinly sliced or grated into long shreds
2 cups shredded fresh spinach
Corn Tortillas, warm by steaming them individually over a vegetable steamer
Mix Bragg Liquid Aminos, stevia, catsup, vinegar (or lemon juice) and Worcestershire
sauce. Set aside.
In a large skillet heat oil and sauté the chopped onion, minced garlic, red pepper and
ground turkey, separated into small pieces. Stir over medium heat until the pink color
leaves the meat. Add cabbage, carrots, spinach and sauce. Cook covered until the
vegetables are crisp-tender, at least 5 minutes.
Spoon the cabbage mixture onto warm tortillas, roll them and serve.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 15
Copyright 2012
Fresh Herbed Bell Pepper Stir Fry
1 medium onion, diced
1 medium sized red bell pepper cut in ¾ inch squares
1 medium sized green bell pepper cut in ¾ inch squares
1 pound ground turkey burger
3 medium tomatoes sliced into small wedges
1 teaspoon Celtic sea salt
1 clove garlic crushed
1 Tablespoon diced fresh sweet basil
1 ½ teaspoons diced fresh oregano
1Tablespoon diced fresh flat leaf parsley
Olive oil
Heat 2 Tablespoons olive oil in a skillet. Add the onions and stir cook for about 2 minutes.
Add the bell peppers and stir cook for about 2-3 more minutes. Add the ground turkey and
stir cook a couple of minutes, then sprinkle the crushed garlic, salt, and diced herbs over
the turkey. Continue to stir cook until almost all of the pinkness disappears from the turkey.
Add the tomatoes and cook until tomatoes are warm.
Serve over cooked brown rice.
Granny’s Lemon Chicken Strips
All the “granny” recipes were created by Dr. Jo’s precious mom who loved to cook healthy
foods for everyone.
5 boneless, skinless chicken breast portions or 7-8 thighs
Garlic Powder
Sweet Basil, crumbled
2 tablespoons olive oil
2 tablespoons Bragg’s Liquid Aminos
Juice of 1 lemon (about ¼ cup)
Cut chicken into strips and place to a stovetop proof-cooking dish. Sprinkle generously with
garlic powder and basil. Combine remaining ingredients and pour over chicken. Marinate
for less than 4 hours or cook soon on hot burner until done, about 4-5 minutes per side,
cooking chicken in the marinade.
For dinner I serve this dish over brown rice with a green salad and broccoli.
After dinner I fix my salad for lunch the next day using green leaf lettuce, chopped celery,
chopped jicama, broccoli, diced lemon chicken strips, brown rice and black olives. I put the
leftover marinade in a small glass container and pour it on the salad just before eating it. I fix
the salad in a sealable dish, then put it in my insulated lunch bag and pop it into the
refrigerator. In the morning I stick in a "blue Ice” and am out the door with my lunch quickly
and conveniently.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 16
Copyright 2012
If I want my breakfast in my lunch bag too, I may fix a soft-boiled egg or take more of the
lemon chicken strips for my protein. Then I cut up a variety of raw vegetables and put them
into a zip lock bag. My carbohydrate with this breakfast is usually a small container of brown
rice with flaxseed or grape seed oil on it.
Easy isn’t it? Bet it takes less time to put these meals together for the whole 24 hours than it
would to stop at a fast food restaurant 3 times. I usually pack a mid-morning and mid-
afternoon healthy snack too.
My grandchildren love this dish. They have fun preparing it too.
Dr. Jo
Asian Turkey Burgers
1 pound ground turkey
1 small red bell pepper chopped
¼ small head Napa (or regular) cabbage, shredded
3 scallions finely chopped
1 large egg white, lightly beaten
2 Tablespoons basil finely chopped (or mint or cilantro)
4 teaspoons Bragg’s Liquid Aminos
2 teaspoons finely grated ginger root
½ teaspoon sesame oil
¼ teaspoon sea salt
¼ teaspoon finely ground black pepper
2 Tablespoons olive oil
6 whole grain hamburger buns (gluten sensitive folks – use rice bread)
Mix together ground turkey, bell pepper, cabbage, scallions, egg white, herb, 2
Tablespoons Bragg Liquid Aminos, ginger, sesame oil, salt and pepper. Shape into 4
patties, about ½ inch thick.
Heat the olive oil in a skillet over high heat until hot. Reduce heat to medium, add
burger patties. Cook 5 minutes on each side or until cooked through. Add more oil
as needed.
If you would like to spice these burgers up a bit, mix these ingredients to make a
spread:
¼ cup mayonnaise (I use the Follow Your Heart grape seed mayo)
1 ½ teaspoons prepared wasabi
¾ teaspoon Bragg’s Liquid Aminos
½ teaspoon sesame oil
Place burgers in a bun and spread with the mayo-wasabi sauce. Or just use mayo if
you don’t like wasabi.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 17
Copyright 2012
Salad
Crunchy Jicama Salad
½ cup cubed jicama
½ cup snap peas cut into fourths
1 cup torn spinach
½ cup almonds
Mix all together and add dressing of your choice. I like the Cardini’s Italian dressing
on it.
Quinoa Salad with Chickpeas
From Dr. Lark’s web site
2 cups cooked rice, quinoa, or corn pasta
1 cup cooked garbanzo beans
2/3 cup steamed broccoli, chopped
1/4 cup red onion, diced
1/4 cup green pepper, diced
1/2 teaspoon basil
1/2 teaspoon tarragon
3 tablespoons olive oil
1/2 lemon, juiced
1/8 teaspoon sea salt
Combine all ingredients in a large bowl.
Mix well, then chill for at least one hour before serving. Serves 4.
Tri-Tip Salad
Red leafy lettuce
Green leafy lettuce
Sticks of cucumbers
Thin bite size slices of Dr. Jo’s Tender Tri-Tip roast
Thin wedges of marinated artichoke hearts
Cooked brown rice pasta spirals
Baked asparagus spears, 3 per salad
Tear both types on lettuce on individual salad plates. Layer the rest of the ingredients over
the lettuce. Top each salad with 3 whole asparagus spears.
Use the marinade from the marinated artichokes for the dressing.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 18
Copyright 2012
Stew
Zucchini Stew
1 medium onion cut in larger pieces
1 pound turkey burger
1 clove garlic crushed
2 to 3 cups of fresh tomatoes cut into wedges
1 teaspoon Celtic salt
3 cups of zucchini cut into square chunks
½ teaspoon dried oregano
1 teaspoon dried parsley
Olive oil
Sauté onions in olive oil. Add turkey burger and stir. Next add the garlic and continue to stir
until turkey burger is only slightly pink. Add the tomatoes, salt and herbs and continue to
simmer and stir periodically until the tomatoes start falling apart. Sauté the zucchini in a
separate pan, then add them to the stew mixture. Simmer for about 10-15 minutes. Serve
over cooked and buttered brown rice.
Vegetables
Slow Cooker Garlic Mashed Potatoes
2 pounds red potatoes, diced with peel
¼ cup water
¼ cup butter
1 ¼ teaspoons salt
½ teaspoon garlic powder
¼ teaspoon ground black pepper
½ cup rice milk, as needed
Place the potatoes, water, and butter into a slow cooker. Season with salt, garlic powder and
pepper. Cover, and cook on Low for 7 hours, or High for 4 hours.
Mash potatoes with a masher or electric beater, adding the desired amount of milk to
achieve a creamy consistency. Keep warm on low until serving.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 19
Copyright 2012
Lemon Tarragon Rice
1 1/2 cups leftover cooked rice
1 carrot grated
1/4 cup slivered purple onion
2 Tablespoons lemon juice
1/4 teaspoon powdered dry tarragon
Stir cook the onion in a little butter. Then add the grated carrots, stir briefly and add the
rice. Pour the lemon juice over the mixture, sprinkle the tarragon and mix all together. Stir
just until warmed through and serve.
Enjoy these Get Healthy Recipes as you travel the Nutrition Highway to health.
http://drjomd.com/highways/nutrition/
When you’re ready to start adding food back into your diet, continue to the Stay Healthy
Eating Plan recipes starting on the next page.
If you don’t know how to start adding food back into your diet read pages 78-79 of Dr. Jo’s
Natural Healing Cookbook
http://naturalhealingcookbook.com/
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 20
Copyright 2012
Stay Healthy Recipes
Bread and Stuffing
Corn Bread – Wheat Free – 3 cups
Preheat oven to 450 degrees F
Mix the following dry ingredients together:
3 cups corn meal
1 teaspoon salt
1 Tablespoon baking powder
3/8 teaspoon vitamin C powder (ascorbic acid)
1/8 teaspoon xanthan gum (optional)
Mix the following wet ingredients together:
5/8 cup grape seed oil
1½ cups of water
Then beat in one egg with the liquid ingredients
Stir all ingredients together until barely mixed. I pour this mixture into 2 pans; a 7
inch greased cast iron skillet and a 9 x 9 inch Corning ware dish. Bake 10 t0 15
minutes until done in center.
Cornbread Dressing – Wheat-free
2 cups cornbread crumbled
2 cups rice bread cut in cubes
Dash of black pepper
2 teaspoons *poultry seasoning
Sauté together in a little olive oil:
½ cup chopped celery
½ cup chopped onion
2/3 egg, slightly beaten
½ cup stock
Combine dry ingredients. Add sautéed vegetables, then stock and egg mixture. Mix
until just until everything is evenly distributed. Cook in oiled casserole at 350
degrees F for 35 to 40 minutes.
If you want to stuff the turkey with this dressing, dry your bread cubes before mixing
them into the other ingredients.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 21
Copyright 2012
Wheat-free Corn Bread Dressing for a Crowd
6 cups cornbread crumbled
6 cups rice bread cut in cubes
Dash of black pepper
6 teaspoons *poultry seasoning
Sauté together in a little olive oil:
1½ cup chopped celery
1½ cup chopped onion
2 eggs, slightly beaten
1½ cup stock
(I like to mix the eggs, stock and spices together before adding them to the bread
and vegetable mixture.)
Combine dry ingredients. Add sautéed vegetables, then stock and egg mixture. Mix
until just until everything is evenly distributed. Cook in oiled casserole at 350
degrees F for 35 to 40 minutes. (This amount fits well in 2 dishes, a 9 inch Corning
ware dish and a 10 inch Corning ware dish.)
If you want to stuff the turkey with this dressing, dry your bread cubes before mixing
them into the other ingredients.
*Poultry Seasoning
Mix together:
2 ½ Tablespoons Sage
2 ½ Tablespoons Thyme
2 Tablespoons Marjoram
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 22
Copyright 2012
Breakfast
Healthy Waffles – gluten free
From Sandy Smith
The grain ratio can change, depending upon what you have
1 c. whole buckwheat kernels
1/4 c . whole teff
1/4 c. whole amaranth
1/4 c. whole millet
1/4 c. whole quinoa
1 tsp. baking powder
4 eggs, separated
1 tsp. vanilla ext.
1 T. molasses
3 T. butter
1/4 tsp. salt
Soak grains overnight, preferably in kefir, with liquid just covering the grains.
(Soak quinoa separately in water...soaking for a day, or cooking like rice also works.)
Melt butter. Beat egg yolks until smooth. Mix in molasses, vanilla and salt.
Combine sprouted grains and baking powder in blender, blend until smooth.
Mix melted butter into egg mixture, then add blended grains. Mix until all ingredients are
combined.
Beat egg whites until firm. Fold egg whites into batter. Ladle batter into pre-heated, butter
painted, waffle iron and cook until browned.
We have them with crème fraiche, which is kefir from raw cream and blueberries with a
little maple syrup.
It should work for pancakes too.
Note: The molasses in this recipe makes it a Stay Healthy Recipe. If you can do without the
molasses you could eat these waffles on the Get Healthy Eating Plan. You could try adding
Stevia powder instead of the molasses and a little more moisture.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 23
Copyright 2012
Crock Pot Cooking
Fresh Tomato Chicken Cacciatore in a Crock-pot
Wash tomatoes
Place batches of tomatoes in boiling water long enough to make skins slip off
Cool tomatoes until they are easy to handle
Core and slip skins off over the food processor bowl
Puree in food processor
Process enough tomatoes to make 8 cups of tomato puree
Mix all of these ingredients in a large pan:
8 cups of tomato puree
3 cloves garlic, pressed
4 teaspoons chopped fresh basil leaves
1 Tablespoon chopped fresh parsley leaves
1 Tablespoon chopped fresh oregano (I used Greek oregano)
1 bay leaf
1 teaspoon Celtic salt
¼ teaspoon pepper
Simmer to desired consistency, usually a couple of hours until volume is reduced by half.
When you’re ready to put your chicken cacciatore in the crock-pot:
2 medium onions, thinly sliced
3 boneless, skinless chicken breasts cut in ½ inch pieces
4 boneless, skinless chicken thighs cut in ½ inch pieces
1 8-oz can of tomato sauce (Optional if your sauce is already thick enough, just put in an
extra cup of your sauce.)
¼ cup dry white wine (optional) (If you leave out the wine this would be a Get Healthy
Recipe)
Place sliced onions in the bottom of the crock-pot
Add chicken pieces.
Stir the white wine into the sauce.
Pour the sauce over the chicken.
Cover and cook on low for 6 to 8 hours or on high for 2 ½ to 4 hours.
Serve over hot buttered brown rice spaghetti or vermicelli noodles.
Admittedly it takes some time to make fresh tomato chicken cacciatore. It’s a labor of love
for your family and your taste buds.
For those days that you don’t have much time, make chicken cacciatore quickly before you
leave for your day’s activities by using a jar of canned spaghetti sauce (sugar-free). You will
love the smell coming from your crock-pot when you arrive home.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 24
Copyright 2012
Meat
Sweet and Sour Pork (or Chicken) a la Dr. Jo style
1 to 2 Tablespoons coconut oil (or olive oil)
1 ½ pounds lean pork cut in 2 x ½ inch strips
1 20 ounce can Pineapple chunks in pineapple juice with no added sugar
(The juice equals about ¾ cup. I only use ½ of the pineapple chunks.)
2 tablespoons cornstarch
2 tablespoons Balsamic vinegar
1 Tablespoon Bragg Liquid Aminos
½ cup each of red, yellow, and orange bell peppers
½ cup onion, sliced in thin wedges
½ teaspoon salt
2 Tablespoons raw honey
Mix 2 tablespoons of the pineapple juice with the cornstarch and set aside. Heat the oil in a
large skillet or wok before adding the onion and bell peppers. Stir cook them 2 to 3 minutes,
then add the pork and keep stirring for another 2-3 minutes. Combine the rest of the
pineapple juice, Balsamic vinegar, Bragg Liquid Aminos and salt. Then add this mixture to
the stir-cook and continue to cook until the pork is done (not pink). Add half of the pineapple
chunks. Add the cornstarch mixture and stir quickly because it becomes thick quite fast. Last
add the honey and stir until barely heated to preserve the good qualities of honey.
Serve over cooked brown rice. Makes 3 to 4 servings.
Skillet Barbecue Pork Chops
4 pork loin chops, ½ inch thick (about 1 ¼ pounds)
¼ teaspoon salt
1/8 teaspoon pepper
1 can (15 ounces) diced tomatoes
¼ cup chopped onion
¼ cup sliced celery
40 drops Stevita liquid or 1/8 teaspoon white stevia powder
2 tablespoons apple cider vinegar
2 tablespoons sugar-free Worcestershire sauce (or 1 Tablespoon Bragg Aminos)
1 teaspoon ground mustard (dry)
Sauté onions and celery in one tablespoon of olive oil. Add them to the mixture of diced
tomatoes, Stevita, vinegar, Worcestershire sauce and mustard.
Sprinkle both sides pork chops with salt and pepper. Heat olive oil in the 12-inch skillet over
medium heat. Add the pork chops, browning on each side for 2 ½ minutes. Add the
remaining ingredients to the skillet. Heat to boiling. Then reduce heat to low. Cover and
simmer 8 to 10 minutes, stirring occasionally, until pork is done in the center.
Delicious served over brown rice.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 25
Copyright 2012
Stuffed Meat Loaf
2 eggs
2 tablespoons rice milk
1/4 cup sugar-free ketchup (recipe in Dr. Jo’s Natural Healing Cookbook)
1 1/2 teaspoons salt
1/8 teaspoon pepper
1 1/2 pounds lean ground beef
STUFFING:
1/2 pound fresh mushrooms, sliced
1 medium onion, chopped
2 tablespoons butter or margarine
1 cup soft bread crumbs (Use rice bread if you don’t tolerate gluten.)
2 tablespoons chopped fresh parsley
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon pepper
In a large bowl, beat eggs, rice milk, ketchup, salt and pepper. Add beef and mix well. Pat
half of the meat mixture into a greased 9-inch square loaf pan; set aside.
For stuffing, sauté the mushrooms and onion in butter until tender, about 3 minutes. Add
bread crumbs, parsley, thyme, salt and pepper; sauté until crumbs are lightly browned.
Spoon over meat layer; cover with remaining meat mixture and press down gently. Bake at
350 degrees F for 1 hour or until no pink remains, draining fat when necessary.
Salad
Cucumber and Tomato Salad
From the Carlson’s
Chopped cucumber
Chopped tomatoes (I like to halve cherry tomatoes & yellow pear tomatoes)
Feta cheese
Dressing:
2/3 cup olive oil
2 Tablespoons lemon juice or 3 Tablespoons red wine vinegar
1/4 cup fresh chopped basil (or 1 1/2 teaspoon dried)
2 Tablespoons chopped green onion
2 Tablespoons grated parmesan cheese (optional)
1 1/4 teaspoon salt
1/4 teaspoon ground black pepper
Blend and serve over salad.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 26
Copyright 2012
Poultry
Chicken and Shrimp Cantonese
2 boneless, skinless chicken breasts
2 tablespoons olive oil
1 pound cooked shrimp
3 green onions cut in 1-inch pieces
½ cup red bell pepper, coarsely chopped
1 cup celery sliced diagonally
14 ounces homemade chicken broth
Mix together:
3 tablespoons dry cooking sherry
1 tablespoon Bragg’s Liquid Aminos
2 tablespoons organic corn starch
Cut chicken breasts into 1-inch cubes. In wok or large skillet heat oil over medium-high
heat. Add chicken and stir-cook 2 minutes. Add shrimp, green onions, red bell pepper and
celery. Pour chick broth into pan and lower heat to medium. Add the liquid and cornstarch
mixture to chicken and vegetables. Stir until sauce thickens.
Serve over cooked brown rice. Serves 4.
Stuffed Chicken Thighs
8 boneless, skinless chicken thighs
6 slices brown rice bread (I like Food for Life Rice Pecan Bread)
Leftover meat marinade
1 ½ teaspoons poultry seasoning
½ teaspoon salt
Put slices of rice bread out on a dish to thaw and dry slightly for 6-8 hours. (Or place in a
toaster to thaw and dry just slightly, but you have to let them cool before processing to
crumbs.) When ready to make your dish, turn on food processor and drop portions of the
bread in until all are crumbled. Add the poultry seasoning and salt and buzz food processor
a couple of times to mix ingredients.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 27
Copyright 2012
Meat Marinade
Mix: ¼ cup oil
¼ cup Bragg’s Liquid Aminos (or soy sauce)
¼ teaspoon granulated dry garlic
1 tablespoon dry onion flakes
I like to soak chicken in this marinade, then save what’s left and keep it in the freezer. Then I
use this leftover marinade to marinate the chicken thighs for this recipe all day. Somehow
the Liquid Amino flavor is too strong if I marinate this chicken in a fresh batch.
Poultry Seasoning:
Mix together:
2 ½ tablespoons dry sage
2 ½ Tablespoons thyme
2 Tablespoons marjoram
Keep in a spice jar, ready to use.
OK, so this recipe looks complicated, but it’s really easy, goes together fast. The marinade is
leftover, so you already made it another day. The poultry seasoning mix lasts a long time, so
you only have to make it once. Or maybe you have an already prepared poultry spice mix
that you love. Use it.
Putting it together:
Preheat oven to 325 degrees F.
1 ovenproof baking dish, about 8-9 inches square (just big enough to snug all of the chicken
together in the dish).
Pick one chicken thigh out of the marinade with side that was next to the bone up. Grab a
handful of the rice breadcrumb mixture and gently squeeze them together with your fist.
Place these compressed crumbs in the middle of the chicken thigh. Wrap sides of thigh
together and place it in your ovenproof dish with crumb side down. Continue until you have
used all of the thighs. Sprinkle rest of crumbs over top and sides of chicken. Place in oven
uncovered. Bake for 55 to 60 minutes.
Alternative stuffing:
8 slices raisin-cinnamon rice bread
1 teaspoon cinnamon
Buzz bread into crumbs in food processor with the added cinnamon.
Then add 1/3 cup of chopped pecans and 1/3 cup raisins to stuffing mix and briefly buzz the
contents.
Stuff and cook chicken thighs as above.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 28
Copyright 2012
Salad
Turkey Salad with Marinated Artichoke Hearts
Combine all ingredients in a salad bowl
1 to 2 cups red and green leafy lettuce
1/4 cup cooked garbanzo beans
1/4 cup snap peas, halved
2 Tablespoons sliced black olives
3/8 cup bite size sliced cooked turkey
1/4 cup marinated artichoke hearts (Add these just before serving to keep from wilting the
lettuce.)
Toss with some of the marinade from the artichoke hearts for the dressing. Serves one.
French Potato Salad
Dijon-Tarragon Dressing
1/3 cup olive oil
3 Tablespoons Dijon-style mustard
3 Tablespoons white wine vinegar
1 clove garlic, pressed
½ teaspoon dried tarragon leaves
Salad
1-1/3 pounds (about 3 large) potatoes, cut into 1-inch cubes
1 cup sliced celery
2 hard-boiled eggs, coarsely chopped
2 tablespoons drained capers
¾ teaspoon salt
Pepper
Lettuce leaves (optional)
In a large bowl whisk together dressing ingredients until blended. Set aside.
Put enough water in a medium size pan to cover potatoes with 2 inches of water. Bring to
boil. Add potatoes. Boil 10 to 12 minutes until just tender. Drain.
Add warm potatoes to dressing. Toss to coat. Add celery, eggs, capers and salt. Toss gently
to combine. Add pepper according to your taste.
Serve on lettuce lined plates. Makes 4 servings
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 29
Copyright 2012
Pimento-Raisin Pasta Salad
1 – 8 oz package wheat-free elbow pasta (quinoa-corn good)
2 Tablespoons butter or oil
½ cup mayonnaise (Home-made or grape seed Follow Your heart)
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon salt
2 cloves garlic, pressed
½ cup celery, chopped
1 small jar pimentos, diced
2 tablespoons dried parsley (or ¼ cup fresh, chopped)
¼ cup raisins
¼ cup walnuts, chopped
¼ cup pine nuts
Cook pasta in lightly salted boiling water for 4-6 minutes or until done. Drain well and lightly
coat with butter or oil. Cool. Combine all ingredients with the pasta and mix will. Chill.
Serves 4
Seafood
Shrimp de Jonghe
2 Tablespoons butter
1 clove garlic
1 Tablespoon chopped fresh parsley
⅛ teaspoon paprika
dash cayenne
2 Tablespoons cooking sherry
1 slice rice bread, made into crumbs
½ lb. shrimp, cleaned with shells removed
Heat oven to 325˚ Fahrenheit.
Melt butter and then add the next five ingredients, mixing well. Add bread crumbs and
toss. Place shrimp in a baking dish. Spoon the butter mixture over the shrimp.
Bake in slow oven (325˚) for 15 to 20 minutes or until crumbs brown and shrimp are pink
throughout but still moist. Sprinkle with more chopped parsley. Makes 2 servings.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 30
Copyright 2012
Coconut Shrimp
20 large shrimp (about one pound), peeled, deveined, and cooked
1/4 cup organic cornstarch
1/2 teaspoon salt
1/2 teaspoon paprika
2 large egg whites
1 1/4 cup flaked coconut
olive oil
Preheat oven to 400°.
With tails intact, rinse shrimp and dry thoroughly with a paper towel. Place in a shallow dish
and set aside.
In a second shallow dish, combine cornstarch, salt, and paprika and set aside.
In a medium-sized mixing bowl, beat egg whites until light and foamy.
Place coconut into a third bowl.
Dip shrimp, one at a time, first into the cornstarch mixture, then into the egg whites, then
into the coconut. Place on a cookie sheet covered lightly with olive oil.
Once all shrimp have been coated, bake at 400° for 12 to 15 minutes, flipping the shrimp
after 7 minutes.
Serve with Fruity Salsa. Serving size is five shrimp per person. Serves 4.
Fruity Salsa
Makes 3 cups
1 pound red tomatoes, diced
1/2 cup mango, peeled and diced
1/2 cup papaya, peeled and diced
1/2 cup diced red onion
1/2 cup diced red bell pepper
2 tablespoons fresh basil, minced
2 tablespoons fresh cilantro, minced
2 tablespoons lime juice
Combine all ingredients in a bowl. Mix well. Let stand at room temperature at least one
hour.
If you leave the mango and papaya out of the salsa, this recipe would be safe on the Get
Healthy Eating Plan.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 31
Copyright 2012
Unique and Yummy Fish Tacos
Fish fillets
Green onion, diced
Lemon in thin slices
Red onion, sliced thin and marinated a few hours in lemon juice
Green cabbage sliced thin
Follow Your Heart Grape seed mayonnaise
Red Wine Vinegar
Salsa
Organic corn tortillas
Avocado slices
Sauté fish (like red snapper) in a little olive oil with diced green onions and slices of lemon.
Thin the mayonnaise with a little red wine vinegar (or lemon juice) and mix with the
cabbage.
Marinate for 1 hour.
Just before making the tacos, warm individual corn tortillas over a steamer basket briefly,
long enough to soften them, but not so long that they fall apart. Place portions of fish,
marinated red onion slices, cabbage mixture, mayo, avocado slices and salsa in the warmed
tortilla and enjoy!
Use lemon juice instead of the vinegar to marinate the onions if you’re still on the Get
Healthy Eating Plan.
Vegetables
Lemon Pepper Green Beans
From: http://allrecipes.com/
1 pound fresh green beans, rinsed and trimmed
2 tablespoons butter
1/4 cup sliced almonds
2 teaspoons lemon pepper (sugar-free)
Place green beans in a steamer over 1 inch of boiling water. Cover, and cook until tender
but still firm, about 10 minutes; drain.
Meanwhile, melt butter in a skillet over medium heat. Sauté almonds until lightly browned.
Season with lemon pepper. Stir in green beans, and toss to coat.
Bessie Jo Tillman, MD http://naturalhealingcookbook.com Page 32
Copyright 2012
Happy Eating!
Dr. Jo
More Dr. Jo Resources:
For more information visit Dr. Tillman’s websites:
http://drjomd.com/
http://naturalhealingcookbook.com/
http://www.overcomingyeastinfection.com/
http://www.sinusitisremediesgalore.com/
To order other Dr. Jo authored products, visit:
http://drjomd.com/products/
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