recipes for adrenal fatigue · page 2 page 3 introduction these recipes are designed for those...

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Recipes forAdrenal Fatigue

28 stress-free recipes for Adrenal Fatigue sufferers

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Dorine Lam, MS, MPH, RDNDr. Michael Lam, MD, MPH

Introduction

These recipes are designed for those battling Adrenal Fatigue Syndrome (AFS). It is an attempt to rebuild the body’s nutritional baseline through a fundamental facet of life: food. As a team of nutritional professionals helping people recover from AFS, many of whom are bedridden and in a catabolic state with severe fatigue, we have observed the wonderful, direct effects of nutrition, if done right, on a sensitive and weak body. The nourishment concepts and strategies incorporate wholesome food principles from ancient times, when food was cherished as a healing tool, exemplified by many biblical stories. These principles work then and now because the human body has not changed. The environment has, however. We therefore emphasize the importance of eating whole foods, especially vegetables and easily digestible proteins, and discourage consumption of pork and scavenger-type seafood because of their negative effects on the digestive system. The recipes focus more on vegetables, beans, nuts, fish, and poultry because they are easily broken down into nutrients and are better handled by a weakened digestive system commonly seen in those with AFS, where the gastrointestinal assimilation is compromised. We have seen clinical proof of success when these dietary principles are followed. The body possesses amazing rebound capability if we only give it the tools to nurture it systematically with these recipes. As the body strengthens and is able to tolerate heavier nutrients, you can start adding meat strips, ground meat, and stronger cheeses. We strongly recommend organic or free-range meats (free of antibiotics and hormones). It is important to remember that every body is unique, and you are the chef in charge of your own system. Listen to your body, and create dishes that feel nourishing to you. We hope that people with AFS use these recipes as a guide to strengthen their nutritional base and regain wholesome balance to their health.

Dorine Lam, MS, MPH, RDNDr. Michael Lam, MD, MPH

Table of Contents

Introduction . . . . . . . . . . . . . . . . . .2

Breakfast (Pages 4 - 7)

Mushroom Millet Porridge . . . . . . . . . . . . . . . . . . . .4

Buckwheat Granola Bars . . . . . .5

Red Bean Black Sesame Seed Porridge . . . . . .6

Oatmeal with Walnut and Pineapple . . . . . . . 7

Appetizer (Pages 8 - 10)

Cucumber Yogurt . . . . . . . . . . . . .8

Meatballs with Asian Sauce . . . . . . . . . . . . . . . .9

Spinach Patties . . . . . . . . . . . . . .10

Soup (Pages 11 - 14)

Black-Eyed Pea and Kale Soup . . . . . . . . . . . . . 11

Rice and Celery Soup . . . . . . . . 12

Roasted Bell Pepper Soup . . . 13

Curried Butternut Squash with Apple Soup . . . . . . . . . . . 14

Salad (Pages 15 - 19)

Bok Choy Pineapple Salad . . . . . . . . . . . . 15

Green Bean Potato Pine Nuts Salad . . . . . . . . . . . . 16

Kale Salad with Avocado . . . . . . . . . . . . . . . . . . . 17

Napa and Red Cabbage Salad . . . . . . . . . . . . . 18

Pesto Garbanzo and Zucchini Salad . . . . . . . . . 19

Entrée (Pages 20 - 23)

Grilled Flank Steak . . . . . . . . . . 20

Curried Rice with Vegetables . . . . . . . . . . . . . . . . 21

Salmon with Ketchup Ginger Glaze . . . . . . . . . . . . . . .22

Lemon Chicken Breasts . . . . . .23

Vegetable (Pages 24 - 27)

Asparagus with Lemon-Basil Yogurt Sauce . . . . . . . . . . . . . 24

Roasted Onions with Walnut Crumbs . . . . . . . . . . . .25

Orange and Mint Peas . . . . . . 26

Stir Fry Baby Bok Choy . . . . . . .27

Dessert (Pages 28 - 31)

Chia Coconut Milk Pudding . . . . . . . . . . . . . . 28

Apple Sandwiches . . . . . . . . . . 29

Yogurt Parfait . . . . . . . . . . . . . . . 30

Vanilla and Pears . . . . . . . . . . . . 31

About DrLam .com . . . . . . . . . . 32

MUSHROOM MILLET PORRIDGEYou can use any kind of mushroom for this recipe. Mushrooms contain many powerful antioxidants to help battle the free radicals damages in your body.

Ingredients:• 1/2 cup fresh mushroom, slice

• 1/2 cup brown rice, soaked overnight

• 1/2 cup millet, soaked overnight

• Spring onion, chopped

• Salt to taste

Method:• Pour boiling water to the

mushroom slices. Drain.

• In a medium size cook pot, add 4 cups water, rice and millet. Bring to boil in high heat.

• Turn down heat, simmer till rice is cooked. Add more water if needed.

• Add salt and mushroom. Cook 5 more minutes.

• Add chopped spring onion. Serve.

Serves 2

Breakfast

BUCKWHEAT GRANOLA BARS

Ingredients A:• 1 cups cooked buckwheat

• 3 organic apples, cored and cubed

• 30 dates, pitted and soaked in water for 15

• 1 tsp cinnamon, (optional)

• 1/4 cup raw sunflower seed

• 1/2 cup raw honey

• 1 tsp salt

Ingredients B:• 1/2 cup cranraisins

• 1 cup dried apricots

• 1/4 cup raw sunflower seeds

• 1/2 cup raw almonds

Ingredients C:• 1 cup raw rolled oats

• 1 cup cooked buckwheat

• 1/2 cup raw almond, coarsely chopped

• 1 cup raw sunflower seeds

• 1/2 cup cranraisins

Breakfast

Serves 20

Method:• Follow cooking instruction

to make 2 cups of cooked buckwheat.

• In a food processor, place Ingredients A. Grind until smooth. Transfer the mixture to a large mixing bowl.

• Add Ingredients B into the food processor, coarsely chop the nuts, seeds, and fruit in a few quick pulses. Add them to the bowl with the Ingredient A mixture and combine well.

• Add Ingredient C to the mixture and combine.

• Form into rectangular bars. If the dough is too moist, add a pinch more oats to the mixture. The dough should be sticky but not runny. The varying degrees of chopped nuts, seeds, and fruits give this granola an amazing texture.

• Place on dehydrator trays and dehydrate at 135 degrees for 4 hours. Flip over and continue to dehydrate for another hour.

• If you prefer very crunchy granola bars, then dehydrate for another 8 hours after flipping.

• Store in air tight container or freezer.

Serves 2

RED BEAN BLACK SESAME SEED PORRIDGEBlack sesame seeds are good at nourishing the liver and kidneys, as well as improved hair growth and hair color for anti-aging.

Ingredients:• 3/4 cup red beans, soaked overnight

• 1/2 cup brown rice, soaked overnight

• 3/4 cup black sesame seeds, toasted

• Brown sugar

Method:• Drained the red beans and brown

rice.

• In a non-stick pan, stir fry black sesame in medium heat until fragrant / done.

• In large pot, put in drained red beans, brown rice, brown sugar and enough water to cook. Cook in high heat until done. Check the water level every 15 minutes.

• When ready to serve, add in cooked sesame seeds.

Breakfast

OATMEAL with

WALNUT and APPLEIngredients:

• 1 cup organic rolled oats

• 1/2 cup soaked organic raw walnuts, coarsely chopped

• 1/2 organic apple – coarsely chopped

• 2 tbsp coconut oil

• 2 cups water

• Raw honey to taste

• Almond milk (optional) – see instruction below to make almond milk

Method:• Put oats, walnuts, apple , coconut

oil and water into a medium pot.

• Bring to boil, reduce heat to simmer for 10-15 minutes.

• When ready to eat add honey and almond milk.

Note:• This recipe can be eaten cold.

To make almond milk:• Put in a VitaMix® blender – 1 cup

soaked organic raw almonds, 2 cups hot water – blend until smooth. Refrigerate

Breakfast

CUCUMBER YOGURTYogurt contains a host of “good” bacteria that helps improve your digestive system. Yogurt is also a good source of calcium.

Ingredients:• 1 cup organic whole milk plain

yogurt

• 1/2 English Cucumber, finely chopped

• 3 tbsp finely chopped fresh mint

• Sea salt and pepper to taste

Directions:• Mix all ingredients together.

• Keep chilled in refrigerator.

Suggestions for Use:• Snack: You can eat this yogurt

dish alone with some crackers, carrot sticks or celery sticks.

• Topping or sauce: You can also use this as a sauce for a lamb dish.

• Meal: Great light dish for dinner with some walnuts or pistachios added to it.

Serves 4

Appetizer

MEATBALLS with

ASIAN SAUCEThis is a high protein snack that you can make and store in an air tight container. To enjoy as a snack, warm in the oven for a few minutes and spoon the sauce over the meatballs.

Ingredients: Meatball Ingredients:

• 1 1/2 cup oatmeal, soaked in water for 30 minutes, and drained well.

• 1 lb. grass fed organic lean ground beef

• 1 large organic egg

• 1/4 tsp. ground fresh ginger

• 2 tsp. minced garlic

• 1/2 cup thinly-sliced green onions (roughly 3 stalks)

• 1 tsp. sesame oil

Asian Sauce Ingredients: • 1/2 cup hoisin sauce

• 2 Tbsp. soy sauce

• 1 tsp. sesame oil

• 1/4 cup rice vinegar

• 1 1/2 tbsp maple syrup

• 1 tsp minced garlic

• 1 tsp. ground fresh ginger

AppetizerGarnish:

• Sesame Seed and chopped parsley

Method:• Preheat oven to 400.

• In a large bowl, mix together meatball ingredients until well-combined. Best to use your hand and knead the mixture.

• Shape into 2-inch balls, and place on a greased baking sheet.

• Bake for 10-12 minutes, or until meatballs are golden and done on the inside.

• While the meatball is baking, Mix together all of the sauce ingredients until blended.

• Once meatballs have finished cooking, dip each meatball individually (using a toothpick) in the sauce mixture.

• Serve warm, and sprinkle with additional sesame seed and parsley.

SPINACH PATTIESIngredients:

• 2 cups frozen spinach, thawed, squeezed out all water

• 1 cup soaked and drained oatmeal (can use gluten free oatmeal)

• 4 organic eggs

• 1 cup sweet white onion, finely chopped

• 1 cup raw or cottage cheese

• 1/2 tsp crushed red pepper

• 1 tsp nutritional yeast

• 1 tsp garlic powder

• Salt and pepper to taste

• 2 tbsp cold expel coconut oil

Method:• Soak 1-cup dry oatmeal in water

for one hour. Drain well.

• Make sure all the water is squeezed out of the spinach.

• Blend ingredients and form the spinach mixture into burger-sized patties.

• Heat a large frying pan over medium heat. Add coconut oil.

• Pan-fry each pattie 4-6 minutes on each side, or until golden brown.

• Serve as a main dish or as sandwich filling.

Appetizer

Soup

BLACK-EYED PEA

and KALE SOUP

Ingredients:• 1 lb dried Blackeyed Peas, washed

• 28 fluid oz. canned diced tomatoes

• 1/2 cup quinoa

• Stir-fry together:

• 1 large yellow onion, diced

• 1 tsp garlic, minced

• 1 cup celery, sliced

• 1/2 tsp crushed chili pepper

• 1 tsp cumin seed


• 1 tbsp butter

• 1 tbsp olive oil

• Last to add:

• 1/2 lbs kale, cut to 2 inches slices

• Mushroom seasoning to taste

• Garnish (optional):

• Sour cream

• Green onion, chopped

Directions:• Fill pot with water covering the

black-eyed peas by two inches. Cover.

• Bring to boil for 2 minutes. Turn off heat and let stand for at least one hour.

• Discard water.

• Combine all ingredients in a pressure cooker. Add 4 cups of water. Cook for 20 minutes after water is at a boiling point.

• Once the pressure cooker has cooled down, add the kale and cook for another 40 minutes, or until all ingredients are tender.

• Add mushroom seasoning at the end to taste.

• This is a thick soup. You can add more water to the consistency you like. Add more seasoning if you want to thin the soup.

• When ready to serve, garnish with sour cream and green onions or serve as is.

The legume family is a good source of protein that is low in fat. Adding kale to the recipe increase the nutrients that are good for the body.

Serves 10

Soup

RICE and

CELERY SOUPIngredients A:

• 2 tbsp olive oil

• 3 tbsp butter

• 8 oz. celery stalks, finely chopped

• 2 tbsp fresh parsley, finely chopped

• 1 bay leaf

Ingredients B:• 5 cups vegetable stock

• Salt to taste

Ingredients C:• 1 1/4 cup short-grain rice

Garnish:• Parmesan Cheese

Method:• Put Ingredients A in large soup

pot, cover and cook over low heat, simmer until vegetables are tender, around 10-15 minutes. Stir often.

• Add in Ingredients B. Bring to boil then reduce to low heat. Cover and simmer for 5 minutes.

• Add Ingredients C. Simmer till tender, 15 minutes.

• Remove bay leaf.

• Serve hot. Sprinkle with Parmesan.

Soup

ROASTED BELL PEPPER SOUP

Ingredients:• 1 red bell pepper

• 1 yellow bell pepper

• 1 orange bell pepper

• 1 large onion

• 3 celery stalks, cut into small pieces

• 4 red potatoes, cut into cubes

• Pimiento pieces for garnish


Method:• Pre-heat oven to 400 degrees.

• Wash and cut bell peppers in 1/2 and take out the seeds.

• Remove skins and ends of onion and cut in 6 pieces.

Serves 6

• Put above vegetables in a baking pan, and bake for 20 mins.

• In large pot, put in: celery stalks, red potatoes, and 6 cups water or broth bring to boil.

• Add the baked vegetables. Bring to boil for 10 minutes.

• Put all ingredients in blender, blend low.

• Add garlic salt, mushroom extract, cayenne pepper, olive oil.

• Put all things back in pot and bring to slow boil.

• Season with salt and pepper to taste.

• Serve in bowl and garnish with pimiento.

Bell peppers are delicious and a great source of many nutrients, including vitamins C and E, and more than 30 distinctly different carotenoids. They are very low in fat, but provide just enough to facilitate absorption of the vitamin E.

Soup

CURRIED BUTTERNUT SQUASH with

APPLE SOUPIngredients:

• 1 medium onion, chopped

• 2 tbsp grape seed oil

• 2 tbsp butter

• 1 tsp curry powder

• 2 medium (non-tart) apples, cubed

• 5 cups butternut squash, cubed

• 1/2 tsp crushed red chili


• 2 cups water

• 1/4 cup pine nuts

Directions:• In a large pot, stir fry together onion, oil,

butter, and curry powder over medium heat. Stir occasionally until onion is soft.

• Add in apples, butternut squash, chili, salt, pepper and water.

• Bring to a boil, cover and cook for 30 minutes.

• Transfer the soup to a blender and add pine nuts. Blend until smooth.

• Serve hot.

Salad

BOK CHOY PINEAPPLE SALAD

Ingredients:• 2 cups chopped Bok Choy

• 1/2 cup pineapple tidbits, drained

• 1/2 cup organic cherry tomatoes

• 1/2 tsp chopped ginger

Sauce Ingredients:• 2 tbsp oil

• 1 tsp sesame oil

• 1 tbsp hoisin sauce

• 1 tbsp vegetarian oyster sauce

Method:• Mix all ingredients in mixing bowl.

• Add sauce.

• Toss ingredientes together

• Serve in chilled bowls.

• Sprinkle pre-soaked and dehydrated sunflower seeds

Note of Caution: • For Estrogen Dominance and

Hypothyroid – substitute mixed green lettuce for Bok Choy. You should take the cruciferous vegetables twice a week only.

• For Allergies or Cancer. Substitute sea salt for mushroom extract seasoning. May use flax seed oil instead of olive oil as a substitute.

• For weight loss, don’t be afraid of the oil. The oil helps maintain the satiety and prevent you from getting hungry until the next meal.

Bok Choy is a member of the cabbage family in the Asian cuisine. It is high in vitamin A, C, beta-carotene which can help to reduce the risk of certain cancers.

Serves 4

Salad

GREEN BEAN POTATO PINE NUTS SALAD

Partial Raw Version:• 1 cup green beans, put in boiling

water for 1 mins, then chop coarsely, and refrigerate to cool

• 1 cup red cabbage, chopped coarsely• 3 purple potato, cut into cubes• 1 tbsp hoisin sauce• 1 tbsp vegetarian oyster sauce• 2 tbsp olive oil• 2 tsp sesame oil• 1/2 cup pine nuts• Mix all ingredients together• Serve in chilled bowls

Raw Version:• Do not par boil the green beans

Note of Caution:• For weight loss, don’t be afraid of the

oil. The oil helps maintain the satiety and prevent you from getting hungry until the next meal.

Serves 4

Don’t be afraid to use nutritious good oil in food preparation.

Salad

KALE SALAD with

AVOCADO

Partially Raw Version:• 1 bunch of organic Kale - chop

• Put a little water in a pot, add 1 tsp salt, add the kale, cover and cook until kale is tender.

• Drain and chill in the refrigerator

• 1 large organic tomato - chop

• 10 olives - chop

• Blend together till creamy:

• 1 avocado

• 2 Tbsp Olive oil

• 1 stalk organic celery

• 1 tsp salt

• 2 tsp lemon juice

• Mix together Kale, tomato and olives in a bowl

• Pour in avocado mixture and mix well

Raw Version:• 1 bunch of organic Kale - finely

chop

• Add 1 tsp salt and massage the Kale till it wilts

• Add 2 t lemon juice and massage again

• 1 large organic tomato - chop

• 10 olives - chop

• Blend together till creamy:

• 1 avocado

• 2 Tbsp Olive oil

• 1 stalk organic celery

• 1 tsp salt

• 2 tsp lemon juice

• Mix together Kale, tomato and olives in a bowl

• Pour in avocado mixture and mix well

Suggestions for Use:• For Estrogen Dominance and

Hypothyroid - substitute mixed green lettuce for Bok Choy. Do not need to do the massage step in Raw Version.

• For weight loss - don’t be afraid of the oil. The oil helps maintain the satiety and prevent you from getting hungry until the next meal.

Kale is one of the most nutrient-dense foods you can find in the produce section of the market. Kale has seven times the beta-carotene of broccoli and ten times more lutein.

Serves 6

Salad

NAPA and

RED CABBAGE SALAD

Directions: • 2 cups napa cabbage, chopped• 1 cup red cabbage, chopped• 1 cup pre-soaked sprouted wheat

berries• 3 tbsp chopped cilantro• 1/2 cup pineapple tidbits• Mix all ingredients in mixing bowl• Add sauce

Sauce (makes enough for two uses): • 1/4 cup oil• 2 cup apple cider vinegar• 2 tbsp sesame oil• 1 tbsp sugar • 1/4 tsp pepper • 1 tsp mushroom extract

Method:• Toss and serve in chilled bowls. • Sprinkle pine nuts on top of the salad.

Note of Caution:• For Estrogen Dominance and

Hypothyroid - substitute mixed green lettuce for Bok Choy.

Serves 6

Salad

PESTO GARBANZO

and ZUCCHINI SALADIngredients:

• 1 small zucchini, thinly sliced

• 2 celery stalks, thinly sliced

• 1 can (15 ounces) chickpeas, rinsed and drained

• 2 tbsp Basil Pesto

• 2 tbsp freshly squeezed lemon Juice

• 2 tbsp chopped Italian Parsley


• Cooked chicken meat (optional), cut in cubes

Method:• In a bowl, mix everything

together.

• Mix well.

• Serve over a bed of mixed spring salad.

Entrée

GRILLED FLANK STEAKIngredients:

• 2 lb flank steak

Marinade:• 1/3 cup grape seed oil

• 1/4 cup soy sauce

• 1 tbsp Worcestershire sauce

• 4 tsp Montreal steak seasoning

Method:• Put marinade seasonings in 1

gallon sealable plastic bag.

• Seal and shake the bag.

• Open bag, put steak in.

• Flip the bag over several times to ensure the steak is well coated with marinade.

• Marinate steak 30-60 minutes flipping bag over at least once.

• Then cook 8-min per side for medium rare. After steak is removed from grill or stove let stand for 5 min before cross cutting into thin slices.

Note of Caution:• For Estrogen Dominance – it is

best to use grass-fed or hormone free beef.

Entrée

CURRIED RICE

with VEGETABLES

Ingredients:• 2 cups basmati rice, washed and

soaked 30 minutes (see method)

• 1 large onion, chopped

• 6 tbsp oil, olive or coconut oil

• 1 tbsp black mustard seed

• 3 tbsp Korma paste (available in Indian market or oriental market)

• 1 large eggplant, 2cm cubed

• 3 1/2 cups butternut squash, 2cm cubed

• 1 3/4 cup green beans, 2cm pieces

• 400ml can coconut milk

• 600ml water

• 2 1/2 cup baby spinach leaves


Method:• Put the basmati rice in a large

bowl and cover with cold water. Stir until water becomes cloudy.

Serves 8

One of the ingredients to make korma paste is turmeric, which has been shown to have strong anti-inflammatory properties.

Drain the water and repeat the process until the water is clear. Soak the rice for 30 minutes.

• In a large frying pan, add oil and onions. Cook for 5 minutes in medium high heat or until onion is slightly golden in color.

• Add mustard seeds; keep stirring until they begin to pop.

• Add in Korma paste, stir and cook for 1 minute.

• Add the eggplant, stir-fry for 5 minutes

• Add the butternut squash, green beans, rice and 2 tsp salt, mix well.

• Add coconut milk and water. Bring to boil. Reduce heat.

• Cover and simmer until vegetables and rice is cooked, around 15-18 minutes. If needed add in more water so not to burnt. The rice should not be mushy and clumped together.

• Remove lid; put the spinach leaves on top.

• Cover lid; turn off heat. Let stand for 5 minutes.

• Gently stir in the wilted spinach through the rice.

• Season with additional salt and pepper for taste.

• Serve.

Entrée

SALMON with

KETCHUP GINGER GLAZEIngredients

• 4 salmon steaks (each 8 to 10 ounces and 1 inch thick)

• Salt and pepper

Sauce Ingredients:• 1 tbsp fresh orange juice• 1 tbsp ketchup• 1 tbsp vegetarian oyster sauce• 1/8 tsp grated fresh ginger• 1 tsp honey

Method:• Season both sides of the salmon

steak with salt and pepper.• In a small bowl, whisk together all the

sauce Ingredients.• Heat broiler.• Place salmon on a baking sheet, lined

with aluminum foil. • Baste the salmon with the sauce

ingredients and broil 4 inches from the heat source for 2 minutes.

• Turn the salmon over, baste with the sauce ingredients, broil for 2 minutes.

• Baste again, broil for 2 minutes.

Entrée

LEMON CHICKEN BREASTSIngredients

• 1/4 cup good olive oil

• 3 tablespoons minced garlic (9 cloves)

• 1/3 cup dry white wine

• 1 tablespoon grated lemon zest (2 lemons)

• 2 tablespoons freshly squeezed lemon juice

• 1 1/2 teaspoons dried oregano

• 1 teaspoon minced fresh thyme leaves

• Kosher salt and freshly ground black pepper

• 4 boneless chicken breasts, skin on (6 to 8 ounces each)

• 1 lemon

Method:• Preheat the oven to 400° F.

• Warm the olive oil in a small saucepan over medium-low heat, add the garlic, and cook for just 1 minute but don’t allow the garlic to turn brown. Off the heat, add the white wine, lemon zest, lemon juice, oregano, thyme, and

1 teaspoon salt and pour into a 9 by 12-inch baking dish.

• Pat the chicken breasts dry and place them skin side up over the sauce. Brush the chicken breasts with olive oil and sprinkle them liberally with salt and pepper. Cut the lemon in 8 wedges and tuck it among the pieces of chicken.

• Bake for 30 to 40 minutes, depending on the size of the chicken breasts, until the chicken is done and the skin is lightly browned. If the chicken isn’t browned enough, put it under the broiler for 2 minutes. Cover the pan tightly with aluminum foil and allow to rest for 10 minutes. Sprinkle with salt and serve hot with the pan juices.

Vegetable

ASPARAGUS with

LEMON-BASIL YOGURT SAUCE

Ingredients:• 1 lb asparagus spears

• 1/2 cup low-fat Greek yogurt

• 2 tbsp chopped fresh basil

• 1/2 tsp grated lemon rind

• 2 tbsp fresh lemon juice

• 1/4 tsp salt

• 1/4 tsn freshly ground black pepper

Method:• Snap off tough ends of asparagus.

Cook in boiling water to cover 2 minutes or until crisp-tender; drain. Immediately put asparagus into ice water; drain.

• Combine yogurt and remaining ingredients. Serve over asparagus.

Serves 4

Asparagus is a great anti-aging and detox our system vegetable. It is high in potassium, vitamin A, folate and glutathione - a potent antioxidant that protect cells from free radicals.

Vegetable

ROASTED ONIONS with

WALNUT CRUMBS

Ingredients:• 2 large sweet white onions, cut

crosswise into 1/2 inch-thick slices

• Extra Virgin Olive Oil

• Salt and black pepper, to taste

Toppings:• 8 tbsp ground walnuts, toasted

and ground

• 2 tbsp butter, melted

• 1 tbsp finely chopped parsley

• 1 tsp minced garlic

• 1/4 tsp poppy seeds

• 1 tsp sesame seeds

• 1/2 tsp ground oregano

• 1/4 tsp ground thyme

Directions:• Heat oven to 450°.

• On a foil-lined baking sheet, brush the onion slices liberally

with oil, season with salt and pepper.

• Bake for 10 mins until soft and lightly caramelized, about 15 minutes. Turning once, try not to break the onion apart.

• While the onion is baking, stir together the toppings ingredients in a small bowl.

• When the onion is lightly browned, take it out of the oven. Divide the toppings equally all the onion slices have a fair amount of toppings. Spread evenly.

• Continue baking until topping is golden brown, about 15 minutes more.

Serves 10

Vegetable

ORANGE and

MINT PEAS

Ingredients A:• 1/2 medium red onion, quartered

and thinly sliced

• 3 tbsp butter

Ingredients B:• 4 cups frozen green peas

• 1/4 cup freshly squeezed orange juice


Ingredients C:• 2 slices orange peel (only the

orange color part), thinly sliced

• 3 tbsp finely chopped fresh mint

Method:• In a medium skillet, heat

Ingredients A over medium-high heat.

• Add Ingredients B. Stir and cook for around 5 minutes, the peas should be heated through.

• Remove from heat and stir in Ingredients C.

• Serve.

Serves 8

Vegetable

STIR FRY BABY BOK CHOYIngredients:

• 1 lb baby Bok Choy

Ingredients A:• 2 tsp olive oil

• 2 cloves garlic, finely minced

• 2 slices ginger

Ingredients B:• 2 tbsp water

• 1/2 tsp salt

• 1/4 tsp fish sauce (optional)

• 1/2 tsp sesame oil

Method:• Wash the bok choy. Cut

lengthwise in half.

• Add Ingredients A to a wok or frying pan. Turn heat to medium. Stir.

• When the garlic and ginger become fragrant, add in the bokchoy. Stir to coat the bok choy.

• Add Ingredients B. Cover and cook for 4-6 minutes until the bok choy is tender.

• Turn off heat. Drizzle with sesame oil.

• Serve.

Serves 4

CHIA COCONUT MILK PUDDING

Ingredients A:• 1 can of regular coconut milk,

• 1 can water

• 3-in ginger - peeled and sliced

• 6 small sticks cinnamon

• 3 whole start anise

• 4 whole cloves

Ingredients B:• 2 tbsp coconut sugar

• 2/3 cup golden chia seeds

• 1/2 cup cranraisins

Method:• Put ingredients A in a medium size

pot, bring to boil.

• Simmer for 15 minutes.

• Turn off heat and let stand for 10 minutes.

• Strain out the spices.

• Stir in ingredients B - mix well, so there are no clumps.

• Refrigerate for 3-4 hours.

• Spoon into small glass. Top with mixed berries (frozen or fresh) as desired.

Dessert

Serves 8

APPLE SANDWICHESIngredients:

• 1 large organic apple

• 1/2 tsp salt

• 1 cup water

Filling:• Organic sunflower butter

• Organic raisins

• Granola (optional)

Directions:• Slice apple crosswise or horizontally,

so you have several slices of apples with the core in the center.

• Cut out the center with a core remover or small round cookie cutter.

• Dip the apple slices in a bowl of the salted water or squirt with lemon juice to prevent browning.

• Spread sunflower butter on all the apple slices,

• Sprinkle raisin and granola on half the apple slices.

• Top with the rest of the Apple Slice that has the sunflower spread on it, with the spread side face down to make a sandwich.

• OR, try it as an open face sandwich!

Dessert

Dessert

YOGURT PARFAIT

Ingredients• 1 1/2 cups of sugar free

strawberry yogurt (from 2-1 lb container – or any flavor you choose as long as it is sugar free)

• 2 cups granola

• 1 cup sliced fresh strawberries

• 1 cup of blueberries

Directions:• In each of 4 parfait glasses,

alternate layers of yogurt, granola, strawberries, and blueberries.

• You can use raspberries or apples as well.

• Eat as a late afternoon snack, or for dessert.

Serves 4

Strawberries are loaded with vitamin C, a powerful antioxidant, well-known immune booster, and fiber provider that stimulates digestion. Blueberries contain more anti-oxidant power than nearly any other fresh fruit.

Dessert

VANILLA and

PEARS

Ingredients:• 4 small pears - any kind, peeled

• 4 cups water

• 1/4 cup honey or maple syrup

• 1 tsp stevia powdered extract

• 1 slice ginger

• 1 small piece lemon rind

• 1 tsp vanilla

Directions:• Place all the ingredients in a sauce

pan. Cover pan with lid.

• Cook over low heat for 30 minutes or until pears are just soft. Turn pears over two times.

Note of Caution:• For diabetes and metabolic

syndrome - omit the honey. Use stevia to taste.

Serves 4

Pears are higher in pectin than apples, so they are effective in helping to lower cholesterol and in toning the intestines. They are also hypoallergenic. If you have a cough, you may want to try Asian pears.

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Dr. Lam’s mission is to educate and empower others to take control of their health. You can ask questions about your health concerns online. Because of his willingness to answer specific questions, Dr. Lam has helped legions of individuals learn how to use safe, effective and clinically proven natural protocols for self- healing. This educational service is provided free.

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