Download TROPICAL GAZPACHO MEYER LEMON CHICKEN PICATTA

TROPICAL GAZPACHO
Recipe provided by Janet Capua, Chef, Z’s Café
and Certified by Cuisine For Healing
INGREDIENTS
2 cups Tomato Juice
1 ½ cups 100% Pineapple Juice
1 Mango, peeled and coarsely chopped
1 ¼ cups chopped pineapple (if buying canned, make sure to choose “no sugar added”)
1 small Cucumber peeled, seeded and finely chopped
1/2 cup Red Bell Pepper, finely chopped
1/2 cup Green Bell Pepper, finely chopped
1/3 cup Red Onion, finely chopped
1/3 cup Cilantro, finely chopped
2 tablespoons lime juice
1/2 teaspoon lime zest
1/2 teaspoon salt
1 teaspoon hot sauce
DIRECTIONS
1. Combine first four ingredients in a blender and pulse 5-8 times, or until combined (the mixture should
remain chunky, not pureed).
2. Transfer this pineapple mixture to a large metal bowl and stir in all remaining ingredients.
3. Place in refridgerator for at least 2 hours, or overnight. Ladle into bowls and serve!
HEALTHY BODY BENEFITS:
Pineapple: Pineapple is a wonderful source of vitamin C, which protects you from heart disease, cancer, and cataracts; and
also contains manganese, which helps keep your bones strong.
Mango: Mango is very low in saturated fat, cholesterol and sodium. It is also an excellent source of dietary fiber and vitamin
B6, and a very good source of vitamin A and vitamin C. It is rich in minerals like potassium, magnesium and copper.
Mangoes are one of the best sources of quercetin, betacarotene, and astragalin- powerful antioxidants that can help reduce
the risk of heart disease, premature aging, and cancer.
Cucumber: Cucumbers are a valuable source of antioxidants including vitamin C in the form of beta-carotene, and
manganese. Cucumbers also contain Cucurbitacins, lignans, and flavonoids. These are types of antioxidants called
phytonutrients that help to fight off free radicals in the body. A diet rich in antioxidants can promote an anti-inflammatory
effect in the body, and may even provide an anti-cancer benefit.
Bell Pepper: An excellent source of carotinoids (found mainly in red, orange, and yellow fruits and vegetables) and vitamins
C and E. As a food that is rich in antioxidant and anti-inflammatory nutrients, bell peppers may help to promote important
anti-cancer benefits in the body.
MEYER LEMON CHICKEN PICATTA
MEYER LEMON CHICKEN PICATTA
Recipe provided by Janet Capua, Chef, Z’s Café
and Certified by Cuisine For Healing
INGREDIENTS
2 (8oz) skinless, boneless chicken breast halves (choose free range or organic)
1/2 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup all purpose whole wheat flour
2 tablespoons unsalted butter, divided
1/3 cup sauvignon blanc or other crisp, tart white wine
1/2 cup fat free, lower sodium chicken broth
1/3 cup Meyer lemon juice (about 3 juicy lemons)
2 tablespoons capers, rinsed and drained
1/4 cup chopped fresh, flat-leaf parsley
DIRECTIONS
1. Split chicken breast halves in half horizontally (also called butterflying) to form 2 cutlets.
2. Please each cutlet between 2 sheets of heavy duty plastic wrap. Pound each cutlet into ¼-inch thickness
using meat mallet or heavy skillet.
3. Sprinkle each cutlet with salt and pepper.
4. Place flour in a shallow dish and dredge cutlets in flour.
5. Melt 1 tablespoon butter in a large skillet over medium-high heat. Add 2 cutlets to pan; sauté 2 minutes
on first side and 1 minute on the other side. Remove from pan.
6. Repeat process with remaining 1 tablespoon butter and 2 cutlets.
7. Add wine to pan; bring to a boil, scraping pan to loosen browned bits.
8. Stir in broth, bring to a boil. Cook until broth mixture is reduced to 2 tablespoons (about 4 minutes). Stir
in capers. Serve over chicken. Sprinkle with parsley.
HEALTHY BODY BENEFITS:
Chicken: A great source of lean protein and an excellent source of two minerals that have been study to provide anti-cancer
benefits: selenium and niacin. In a 4 ounce portion, chicken provides 78% of your daily value of niacin and a 45% daily value
of selenium.
Lemon: Lemons and their juice provide an excellent source of vitamin C, one of the most important antioxidants in nature.
Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Just ¼ cup
lemon juice provides about 50% of your daily value of vitamin C. Vitamin C is vital to the function of a strong immune system.
The immune system's main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like
colds, flu, and recurrent ear infections. Research has shown that consumption of vegetables and fruits high in vitamin C are
associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
QUINOA AND SPRING VEGETABLE PILAF
Recipe provided by Janet Capua, Z’s Cafe
and Certified by Cuisine For Healing
INGREDIENTS
1 1/2 cups quinoa, well rinsed
1 cup vegetable broth
2 cups frozen peas, thawed and divided
4 tablespoons chopped fresh mint leaves, divided
1 garlic clove, peeled
3 tablespoons butter
1 large leek (white and pale green parts only), halved, thinly sliced (about 1 cup)
3/4 cup sliced shallots
8 oz fresh shitake mushrooms, stemmed, thinly sliced
1 14-oz bunch asparagus, trimmed, cut on diagonal into 1-inch pieces
DIRECTIONS
1. Bring 2 1/2 cups water to boil in a small saucepan. Add quinoa and 1 teaspoon salt. Return to boil, then
2.
3.
4.
5.
reduce heat to low, cover, and simmer until quinoa is tender and water is absorbed (15-17 minutes).
Drain if necessary.
Puree broth, 1 cup peas, 4 tablespoons mint and the garlic in a blender until smooth.
Melt butter in a large nonstick skillet over medium heat. Add leek and shallots. Sauté until soft and light
brown, about 4 minutes. Stir in mushrooms, then asparagus and sauté until mushrooms are tender and
asparagus is crisp-tender, about 5 minutes.
Mix in puree and 1 cup peas. Stir until heated through, about 2 minutes. Add quinoa; stir to coat.
Divide pilaf among bowls; sprinkle with remaining 1 tablespoon mint and serve.
Healthy Body Benefits:
Quinoa: Often referred to as the supergrain, quinoa (KEEN-wah) is high in fiber and high-quality protein. It’s a complete
protein, meaning quinoa contains all the essential amino acids that our bodies need to maintain our lean muscle mass. In
fact, it contains more protein than any other grain while also packing in iron and potassium. One half cup of quinoa has 14
grams of protein and 6 grams of fiber. This superfood is classified as a whole grain and is naturally gluten-free.
Asparagus: Asparagus is loaded with nutrients- is a very good source of fiber, folate, vitamins A, C, E and K, as well as
chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Asparagus
—along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that
helps break down carcinogens and other harmful compounds like free radicals. Along with glutathione, asparagus is packed
with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. Eating
asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.
GRILLED FRUIT ON BANANA LEAF BED
Recipe provided by Janet Capua, Z’s Café
and Certified by Cuisine For Healing
INGREDIENTS
3 large peaches, halved
1 round seedless watermelon, sliced
1 Pineapple, quartered
All natural ice cream (no sugar)
Banana Leaves
DIRECTIONS
1. Slice fruit and placed on grill until warned and slight brown marks begin to show.
2. Arrange one piece of each fruit on banana leaf and top with ice cream.
3. Serve right away.
HEALTHY BODY BENEFITS:
Watermelon: Watermelon is an excellent source of vitamin C and a very good source of vitamin A, in the form of betacarotene. Pink watermelon is also a source of the carotenoid antioxidant, lycopene. These powerful antioxidants travel
through the body neutralizing free radicals promoting optimal immune function, anti-inflammatory benefits, as well as
reducing your risk for cancer and certain diseases. Watermelon is also rich in the B vitamins (B6, B1, magnesium, and
potassium) necessary for energy production.
Pineapple: Aside from the irresistible taste, there are some healthy reasons to indulge in this flavorful fruit. It's a wonderful
source of vitamin C, which protects you from heart disease, cancer, and cataracts; and also contains manganese, which
helps keep your bones strong. Plus, pineapple contains an enzyme that helps relieve indigestion―making it a dessert your
tummy will appreciate.
Peaches: Peaches are a good source of vitamin A, in the form of beta-carotene as well as vitamin C. Vitamin C has
antioxidant effects and is required for connective tissue synthesis in the body for immune function. Consumption of foods rich
in vitamin C helps body develop resistance against infectious agents and help scavenge harmful free radicals.
FRUIT TART ON WHOLE WHEAT CRUST
Recipe provided by Janet Capua, Z’s Café
and Certified by Cuisine For Healing
INGREDIENTS
For sweet coconut:
1/2 cup shredded unsweetened coconut
2 tablespoons honey
For the filling:
1 stick (8 tablespoons) organic unsalted butter, room temperature
3/4 cup light honey (such as clover)
4 large organic eggs
3 large egg yolks from organic eggs
1/4 cup lemon zest from organic lemons
1/2 cup freshly squeezed lemon juice from 6-8 organic lemons
1/8 teaspoon Celtic sea salt
1 cup blueberries
1 cup raspberries (or any berry mix of your choice)
1 pre-made whole wheat crust (no sugar)
DIRECTIONS
1. Preheat oven to 350 degrees and adjust rack to middle position.
2. Heat honey in a small saucepan over low heat. Pour over coconut and toss until coated.
3. Spread evenly on a baking sheet lined with parchment paper. Bake for 8-10 minutes until just turning
4.
5.
6.
7.
golden brown. Remove from oven and let it cool. Grind the cooled coconut in a spice mill or coffee
grinder until fine. (this can be stored in an airtight container for up to 8 weeks)
Place butter and honey in the bowl of a standing mixer. Beat together until smooth. On low speed, add
eggs and egg yolks one at a time, then add zest, lemon juice and salt. It will look curdled so don’t worry!
Pour the lemon mixture into a medium saucepan and cook over medium-low heat for 8-10 minutes
until thick, whisking constantly, until the mixture reaches 175 degrees on an instant read thermometer.
(be careful not to boil the mixture). Pour into a bowl and cool for 20 minutes.
Pour cooled lemon filling into baked tart crust. Cover with parchment paper and chill in the refrigerator
for 3 hours.
Pour cream into a bowl and whip on high speed while slowly pouring honey into the bowl. Continue
whipping until soft peaks form. Spread whipped cream evenly over lemon filling and top with fresh
berries.
HEALTHY BODY BENEFITS
Blueberries: Blueberries are abundant in anthocyanins - the colorful antioxidant pigments that give many foods their shades
of blue, purple, and red. Anthocyanins are phytonutrients that function both as antioxidants and as anti-inflammatory
compounds in the body, which have been shown to promote great cardiovascular benefits as well as the development of an
excellent immune system. Blueberries are also a great snack for those with difficulty controlling their blood sugar, related to
diabetes. Blueberries have a low impact on blood sugar when consumed. Blueberries are in early studies for their anticancer benefits.
Eggs: A study by the University of North Carolina at Chapel Hill found women with the highest level of choline (found in egg
yolks) intake were 24 percent less likely than women who got the least choline in their diets to develop breast cancer. Eggs
contain selenium, zinc, and seven vitamins: B6, folate, a B vitamin, B-12, A, D, E and K.
Lemon Juice: Lemons and their juice provide an excellent source of vitamin C, one of the most important antioxidants in
nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Just ¼
cup lemon juice provides about 50% of your daily value of vitamin C. Vitamin C is vital to the function of a strong immune
system. The immune system's main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions
like colds, flu, and recurrent ear infections. Research has shown that consumption of vegetables and fruits high in vitamin C
are associated with a reduced risk of death from all causes including heart disease, stroke and cancer.