A lot of my clients who are new to a healing diet ask me what they
should make if they only have the time or energy to make
I want you to know that's normal. When you read about a healing diet
online, it's a lot of bizarre sauces and obscure cooking techniques you've
never heard of. A lot of folks are just starting out. They don't own a suribachi,
and they have never seen an umeboshi plum in their life. In fact, the closest
they've come to Asia is seeing Memoirs of a Geisha.
That's okay. Most people who are starting this diet are in the same place.
They're worried about the health of their children, they're experiencing a
major health crisis, it "just makes sense..." whatever your reason, it can be
really intimidating to get started.
I'm telling you that you can. If you look at the picture above, it should
pretty much all look familiar to you. Those are all the ingredients you need
to make your first healthy meal. Here's the scoop:
We'll be cooking:
Nutty Summer Rice
Steamed Green Salad with Sunflower Seed Dressing
Poached or Baked Salmon (your choice of 2 recipes)
Fresh Watermelon Slices
+ ingredients +
-long grain brown rice
-raw almonds or pecans
-olive oil
-sea salt
-raw sunflower seeds (hulled)
-vinegar. i prefer umeboshi vinegar for its sweet, mild flavor and digestive healing properties.
-scallions
-kale
-salmon
-2 lemons
-1 stalk celery (optional)
-fresh parsley
-brown rice cereal or bread crumbs (optional for baking style)
-fresh watermelon
+ right off the bat +
- preheat oven to 400.
- decide if you want to bake or poach your salmon. if you're poaching it, set a large pot of water to boil
- set a large, deep pot of water to boil. the amount of water doesn't matter. this will be for blanching your kale.
- take one cup brown rice and combine with 1 1/2 cups spring water. bring to a boil, cover, and simmer until soft, about 20 minutes.
- finely mince scallions and fresh parsley, and store in separate bowls.
- strip kale leaves off the stem and rip into large pieces. this can be messy.
+ get this party started +
nutty rice
- when your oven has reached 400, place your raw nuts on a baking sheet and roast until cooked, approx 5-10 minutes, tossing after five minutes. if you're batty like me, set a timer. i'm notorious for char-broiling nuts.
- toss rice, nuts, a few drops of umeboshi vinegar, and a splash of olive oil. combine well.
boiled salad with sunflower dressing
- roast sunflower seeds in a small pan until they turn a light golden brown and begin to pop.
- crush sunflower seeds in food processor or chop with knife.
-combine with minced scallions, a splash of umeboshi vinegar, and enough water to turn it to a paste, approximately 2 tbsp.
- toss kale leaves in boiling water and submerge completely. remove when kale leaves are bright green, slowly turning darker, approximately 3 minutes.
-combine kale and dressing and enjoy.
poached salmon
- set 2 inches of water to boil in a deep pot. add 2 springs parsley, celery stalk, 1/4 cup lemon juice, and 2 tsp. salt (this is familiar to those of you who made the salmon sandwiches. it's darn good poaching sauce. why not?)
- submerge salmon, skin side down 12 minutes or until cooked through.
baked salmon
- crush brown rice cereal until the size of bread crumbs, or use bread crumbs. combine with 2 tsp. fresh lemon zest, 1/4 cup minced fresh parsley, 1 tsp. salt, and 1/4 cup olive oil.
-place salmon skin-side down in a shallow oven pan. add 1/2-inch layer of bread crumbs, and bake for 12-15 minutes at 400 or until cooked through.
fresh watermelon
-slice. safety first.
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