by Mark Hyman
FOR THE STEAMED CLAMS:
2½ cups filtered water
juice of 2 lemons
2 bay leaves
4 large cloves garlic, crushed
4 sprigs fresh thyme
¼ teaspoon sea salt
4 pounds fresh small clams (Manila or Littleneck)
FOR THE CHOWDER:
2 leeks
4 ribs celery
4 tablespoons unsalted grass-fed butter
4 large cloves garlic, finely chopped
4 tablespoons coconut flour
¼ teaspoon ground black pepper
2 teaspoons chopped fresh thyme leaves
2 cups clam broth from steaming
2 (13.5-ounce) cans full-fat coconut milk
1 tablespoon freshly chopped tarragon or parsley leaves
Place the water, lemon juice, bay leaves, crushed garlic, thyme, and salt in a large (5 to 6 quarts) heavy pot with a tight-fitting lid. Bring to a boil over high heat. When steam is coming out from under the lid, dump all the clams into the pot and replace the lid. Turn the heat down to medium and allow the clams to steam until they have opened, about 5 minutes. Turn the heat off and drain the clams through a colander into a large bowl. Discard any unopened clams, as well as the thyme, bay leaves, and garlic. Be sure to save the clam broth to use in the chowder! Remove the clam meat from the shells and set aside. Discard the shells.
To make the chowder, first clean and chop the leeks. Chop off the dark green and root end of the leeks. Slice in half lengthwise and run under cold water to dislodge any sand or dirt. Pat dry. Lay the leeks flat on a cutting board and chop crosswise into thin pieces. You should have about 2 cups.
Trim the celery ribs, slice them lengthwise into thin pieces, then chop crosswise. You should have about 2 cups.
Melt the butter in a large (5-quart) heavy pot over medium to medium-low heat. Add the leeks and celery and cook slowly until soft, stirring occasionally, about 5 minutes. Add the chopped garlic and cook 1 more minute. Sprinkle in the coconut flour and stir the vegetables and the flour until the mixture has thickened, about 2 minutes. Stir in the pepper and thyme leaves. Add the clam broth and stir, cooking with the vegetables until the soup is thick and saucy, 3 to 4 minutes. Add the coconut milk and clams and heat the chowder through. Stir in the tarragon at the end.
Ladle 1½ cups into each of 4 soup bowls and serve hot, accompanied by a tossed green salad with avocado, tomato, and cucumber with your favorite healthy, full-fat, homemade dressing. Cool and refrigerate leftovers in a glass container with a tight-fitting lid for up to 2 days. Then reheat and enjoy!
Nutritional analysis per serving (about 1½ cups): calories 580, fat 42 g, saturated fat 35 g, cholesterol 75 mg, fiber 4 g, protein 25 g, carbohydrate 18 g, sodium 580 mg
BISTRO BEEF AND VEGETABLE STEW
A hearty, rich beef stew, full of flavor and vegetables. Herbes de Provence is a classic dried herb blend from the South of France, traditionally a mix of thyme, savory, fennel, rosemary, marjoram, basil, lavender, and tarragon. Find it in the spices aisle of your market. For the best broth, check the frozen aisle for brands that are made by the store’s butcher department or organic broth options, which is just like homemade, without sodium and additives.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 40 minutes
2 pounds top sirloin
2 tablespoons grass-fed butter or extra virgin olive oil
1 small onion, diced
3 celery ribs, cut crosswise into small pieces
1 fennel bulb, chopped
1 leek, well washed and chopped crosswise into thick pieces
2½ teaspoons dried herbes de Provence or dried thyme
¼ teaspoon sea salt
¼ teaspoon ground black pepper
2 medium carrots, cut into 1-inch pieces
1 can (15 ounces) diced tomatoes, drained
2½ cups low-to no-sodium beef broth
optional: 2 tablespoons arrowroot starch
optional: 2 tablespoons cold filtered water
¼ cup finely chopped flat-leaf parsley leaves, for garnish
Place the meat on a cutting board and with a sharp, heavy knife, trim off the extra fat. From a 2-pound piece you should get about 1½ pounds trimmed. Cut the meat into 1-inch cubes.
In a large heavy pot or Dutch oven (5½ quarts), melt 1 tablespoon of the butter over medium heat. When the butter is hot, add the meat. Turn frequently to brown on all sides, for 7 to 8 minutes. Remove the meat and juices to a bowl and set aside.
Add the remaining 1 tablespoon butter to the pot and allow to melt. Add the onions, celery, fennel, leek, and herbes de Provence. Cook over medium-low heat until the vegetables are softened, about 5 minutes, stirring occasionally and turning the heat down if they start to brown. Add the salt and pepper. Add the meat back into the pot, then the carrots, tomatoes, and broth. Simmer on medium-low to low heat with the lid on until the carrots are tender, 20 to 25 minutes. The stew can be enjoyed as is or you can thicken the broth for more of a gravy consistency.
To make a gravy, whisk the arrowroot starch and cold water together in a small bowl until smooth. With the stew at a simmer, add the arrowroot mixture to the pot while stirring. Stir well and continue to simmer to cook off any raw taste of the arrowroot, and to thicken the broth into a gravy, about 2 minutes.
To serve, ladle about 1¾ cups stew into each of 4 bowls and garnish with the parsley. Pair with a tossed green salad with a full-fat dressing, like an olive oil vinaigrette, and avocado slices. Cool and store stew leftovers in the refrigerator in a tightly covered container for up to 3 days. To reheat, place a portion in a small pan over low heat, cover, and heat until hot, stirring occasionally.
Nutritional analysis per serving (1¾ cups): calories 410, fat 15 g, saturated fat 4 g, cholesterol 95 mg, fiber 6 g, protein 40 g, carbohydrate 28 g, sodium 440 mg
CREAM OF MUSHROOM HERB SOUP
Rich and creamy, this mushroom soup gets a lift in flavor from herbs and brightness from lemon juice. Puree it smooth or leave it chunky—it’s up to you. A food processor and slicing disk make prep work easy. Serve this soup as an accompaniment to a salad with chicken or beef, as a way to get your protein in.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 25 minutes
1 pound firm white mushrooms
1 pound firm brown mushrooms
3 large shallots, roughly chopped (1 cup)
3 cloves garlic, peeled and chopped fine
2 tablespoons unsalted butter
1 tablespoon chopped fresh tarragon (or 1 teaspoon dried)
1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
1 quart low- or no-sodium chicken broth
½ teaspoon sea salt
¼ teaspoon ground black pepper
1 cup full-fat coconut milk
2 lemons, 1 juiced, 1 quartered
1½ tablespoons chopped fresh parsley leaves
Clean the mushrooms by quickly rinsing them under a slow stream of cold water, rubbing them gently in your hands. You want to give them a quick rinse, not a soaking, or they will absorb too much water. Set them aside on paper towels to dry.
Fit a food processor with a thin slicing disk. Fill the feed tube with mushrooms and push through to slice. You want them about ⅛-inch thick. As the work bowl gets full, dump the sliced mushrooms into a large bowl and continue to slice the remaining mushrooms.
When the mushrooms are sliced, change to the steel blade and turn the processor on; drop the shallots through the feed tube to chop finely.
Melt the butter in a large pot (5½ quarts) over medium-low heat. When the butter is melted, add the shallots and cook until softened, 7 to 8 minutes. Add the garlic and cook 1 minute more. Add the sliced mushrooms and cook, stirring and turning them over with a wooden spoon, until soft, 7 to 8 minutes. Add the tarragon and thyme and stir; then add the chicken broth, salt, and pepper.
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p; Bring the mixture almost to a boil, turn off the heat, and stir in the coconut milk and lemon juice.
This soup can be served as is, or you can puree it to achieve a smooth texture. To puree, add the soup to a blender in small batches. Do not fill the blender more than half full, as hot liquids expand when blending. Keep the lid on tight and cover with a kitchen towel, holding the lid down as you blend. Start the speed on low and gradually increase.
Serve the soup immediately, garnished with a sprinkle of chopped parsley and a lemon wedge on the side for squeezing to brighten the flavors.
Nutritional analysis per serving (1¾ cups): calories 260, fat 15 g, saturated fat 11 g, cholesterol 20 mg, fiber 4 g, protein 9 g, carbohydrate 22 g, sodium 260 mg
SAUCES
NO-CHEESE SAUCE
With its lovely yellow color and creamy texture, you might think this is cheese sauce, but there is no dairy involved. The savory, cheesy flavor comes from nutritional yeast flakes, which might not sound appetizing but really do taste delicious! Dollop this sauce onto vegetables, chicken, or fish, or use as a dip with raw veggies for a snack.
Yield: 1¼ cups
Prep time: 6 to 8 hours for soaking, plus 5 minutes to grate and blend
½ cup raw cashews
¾ cup whole unsweetened coconut milk
¼ cup plus 1 tablespoon nutritional yeast flakes
2 teaspoons finely grated onion (to grate the onion very fine and create almost an onion juice, use a microplane zester)
1 teaspoon Dijon mustard
½ teaspoon granulated garlic
½ teaspoon turmeric
¼ teaspoon sea salt
¼ teaspoon white pepper
Place the cashews in a medium bowl and add enough water to cover the nuts by several inches. Cover the bowl and set aside for 6 to 8 hours to soften the nuts.
After the cashews have soaked, drain off and discard the water. Place the nuts in a blender. Add all the rest of the ingredients and puree until the mixture is smooth and creamy.
Pour the sauce into a small glass container with a tight-fitting lid and refrigerate. It will keep for a week in the refrigerator, so make a batch ahead and enjoy it during the week. If the sauce gets too thick, stir in a little water to thin.
Nutritional analysis per serving (2 tablespoons): calories 80, fat 6 g, saturated fat 4 g, cholesterol 0 mg, fiber 1 g, protein 3 g, carbohydrates 4 g, sodium 70 mg
ALMOND SAUCE
This creamy sauce was created for the Asian Ginger Shrimp with Creamy Almond Dipping Sauce and the Raw Zucchini Ribbon, Tomato, and Avocado Salad recipes, but it’s so versatile you will probably find more uses for it. Any leftovers have a way of disappearing quickly! But don’t worry—this recipe doubles easily.
Yield: ½ cup
Prep time: 10 minutes
¼ cup plus 1 tablespoon fresh lime juice
¼ cup creamy raw almond butter
2 tablespoons full-fat coconut milk
1 tablespoon plus 1 teaspoon melted coconut oil
2 teaspoons unseasoned rice vinegar
In a small bowl, mix all the ingredients until smooth. Pour the sauce into a small glass container with a tight-fitting lid and refrigerate for up to a week.
Nutritional analysis per serving (1 tablespoon): calories 80, fat 7 g, saturated fat 3 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 3 g, sodium 0 mg
AVOCADO CREAM
Creamy, luscious avocado pureed with smooth mayonnaise and lime makes a great topping for burgers or chicken, as well as a dip with raw veggies for a snack.
Yield: ¾ cup
Prep time: 5 minutes
1 ripe avocado, peeled and pitted
¼ cup organic mayonnaise (for homemade, see Rich Homemade Mayonnaise, here)
1 teaspoon fresh lemon juice
2 pinches sea salt
Place all the ingredients into the bowl of a food processor. Using the steel blade attachment, puree until smooth and creamy. Store in the fridge in an airtight glass container for 3 to 4 days.
Nutritional analysis per serving (2 tablespoons): calories 120, fat 12 g, saturated fat 2 g, cholesterol 15 mg, fiber 2 g, protein 1 g, carbohydrates 3 g, sodium 105 mg
EASY CREAMY BLENDER HOLLANDAISE
One of the classic sauces of France, this creamy, rich hollandaise is easy to make in a blender in just minutes. You can make it a day ahead or just before serving. Use hollandaise to top eggs, vegetables, fish, or just about anything. See the ingredients list for optional additions.
Yield: ¾ cup
Prep time: 5 minutes
Cook time: 10 minutes
12 tablespoons (1½ sticks) unsalted grass-fed butter
2 large omega-3 eggs, yolks only
1 tablespoon fresh lemon juice
¼ teaspoon sea salt
¼ teaspoon white pepper
pinch of cayenne pepper
optional: few drops of hot sauce, 1 tablespoon finely chopped tarragon leaves, 1 tablespoon finely chopped dill fronds, 2 teaspoons Dijon mustard
In a small (1-quart) pan, melt the butter and keep it warm, maintaining a temperature of 175°F (use a digital thermometer to measure).
In a blender, combine the egg yolks, lemon juice, salt, pepper, and cayenne pepper. Pulse on low to combine. Turn the blender to low and drizzle in the melted butter very, very slowly to allow an emulsion to form and the sauce to become creamy.
When all the butter is incorporated, taste the sauce and adjust the seasoning with a bit more salt, pepper, or lemon juice, as needed. Add any optional ingredients desired and stir to incorporate.
To keep the sauce warm while you are making another dish, place the sauce in a heatproof container and set it in a small pan of warm water (a water bath) on low heat. If the sauce gets too thick, add a little more lemon juice or a few drops of warm water and whisk until smooth. To store leftover sauce, pour into a small glass container with a tight-fitting lid and refrigerate for up to a week. Warm the sauce using a warm-water bath, following the instructions given here.
Nutritional analysis per serving (3 tablespoons): calories 340, fat 36 g, saturated fat 26 g, cholesterol 175 mg, fiber 0 g, protein 1 g, carbohydrate 1 g, sodium 460 mg
RICH HOMEMADE MAYONNAISE
Once you make this, you will toss anything store-bought out of your refrigerator! There is nothing like creamy, smooth, homemade mayonnaise. You will get a great arm workout making it by hand, but you can make it in a blender. Use pasteurized eggs.
Yield: ¾ cup
Prep time: 25 minutes
2 large omega-3 eggs, yolks only
1 tablespoon fresh lemon juice
1 tablespoon white wine or champagne vinegar
¼ teaspoon Dijon mustard
pinch of sea salt
pinch of white pepper
¾ cup avocado oil or extra virgin olive oil
To make the mayonnaise by hand, place the egg yolks, lemon juice, vinegar, mustard, salt, and pepper in a medium bowl. Stabilize the bowl by nestling it in a damp kitchen towel. Using a wire whisk, whisk until the mixture is smooth and the ingredients are incorporated. Then whisk in the oil, a few drops at a time to start, until the mayonnaise starts to come together and thicken.
As the mayonnaise thickens, continue to whisk the oil into the bowl in a very thin stream to ensure a creamy mayonnaise. If you add the oil too quickly, the mixture will not thicken. Whisk vigorously to make an emulsion. You can stop for a moment to rest your arm or switch hands, if needed. Go slowly, continuously whisking until all the oil is used and the mayonnaise is thick and creamy. Taste the mayonnaise and add salt, pepper, or more lemon juice, as needed to suit your taste.
To make in a blender, whisk the yolks, lemon juice, vinegar, mustard, salt, and pepper together in a small bowl until smooth. Place the mixture in the blender and blend on low for a few seconds. Very, very slowly, begin to add the oil, a few drops at a time. When the mayonnaise begins to thicken, add the oil in a very slow, steady stream until all the oil i
s incorporated. Add more salt, pepper, or lemon juice, as needed for your taste. (Tool Tip: If you’re using a blender, a long, thin, flexible silicone spatula makes getting all the mayonnaise out of the blender easier).
To store, place the mayonnaise in a small glass container with a tight-fitting lid and refrigerate for up to 4 days. If the mayonnaise gets too thick, whisk in 1 to 2 teaspoons warm water to thin.
Nutritional analysis per serving (1 tablespoon): calories 100, fat 11 g, saturated fat 2 g, cholesterol 25 mg, fiber 0 g, protein 0 g, carbohydrates 0 g, sodium 10 mg
SIDES AND VEGETABLES
BRAISED SWEET FENNEL
Slow cooking until tender brings out fennel’s natural sweetness. You can make this ahead of time and reheat or keep it warm as a side dish for the Braised Chicken with Creamy Cashew Gravy (here).
Yield: 4 servings
Prep time: 10 minutes
Cook time: 35 minutes
3 large fennel bulbs
1 tablespoon extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ teaspoon granulated garlic
¾ cup low- or no-sodium chicken broth
1 tablespoon chopped fresh thyme leaves
To prepare the fennel: Chop the top stalks and the feathery fronds from the fennel bulbs, saving some of the feathery fronds for garnish, if desired. Cut the fennel bulb in half from top to bottom. With a sharp paring knife, cut the pyramid shaped core out of each half and discard. Lay each half flat on a cutting board and cut them in half again, then cut each half into thirds. You are aiming for wedges of fennel about ½-inch thick.
Heat the olive oil in a wide (12-inch) frying or sauté pan over medium heat. Place the fennel wedges flat in a single layer in the pan. Sprinkle with the salt, pepper, and garlic. Cook the fennel until each side is golden brown, about 10 minutes, turning as needed. Turn the heat down, if necessary, to avoid burning.