by Dana James
LUNCH
Mediterranean Salmon Salad
Pan-Roasted Wild Salmon with Beet and Spinach Salad
Smoked Trout and Vegetable Plate with Hemp and Chia Pesto
Shrimp and Veggie Avocado Bowl
Turkey (or Salmon) Burger with Salsa
Turmeric Chicken (or Seared Beef Skewers) with Quinoa and Israeli Salad
Lemony Lentil Soup
Chicken and Vegetable Soup
Tomato and Watermelon Gazpacho Topped with Crab
Roasted Cauliflower and Squash Salad with Chicken
Cod and Summer Squash Pasta with Green Goddess Dressing
Smoked Salmon with Kale and Fennel Salad
Smoked Salmon with Spring Salad
Lemon, Edamame, and Avocado Rice Bowl with Chicken
Lemon Tamari Dressing
Soba Noodles with Scallions and Snap Peas
Beet Burger with Carrot Turmeric Hummus and BBQ ’shrooms
Falafel Over Greens and Purple Cabbage
MEDITERRANEAN SALMON SALAD
WONDER WOMAN, FEMME FATALE, AND ETHEREAL
SERVES 1
1 tablespoon pine nuts
½ small head of Bibb lettuce
2 sprigs of fresh mint
4 radishes, cut into quarters
½ yellow bell pepper, cored, seeded, and sliced (Femme Fatale, replace with orange bell pepper)
¼ cup canned cannellini beans, rinsed (Femme Fatale, replace beans with ¼ cup cooked yellow squash; Ethereal, increase to ½ cup)
1 tablespoon Lemon Vinaigrette
1 tablespoon coconut oil
4 ounces wild salmon
In a small frying pan, toast the pine nuts over low heat for about 2 minutes. While the pine nuts are toasting, separate the leaves of the Bibb lettuce onto a plate. Top with the mint, radishes, bell pepper, and white beans. When the pine nuts are toasted, add to the salad and drizzle the salad with the vinaigrette.
In a small frying pan, melt the coconut oil over medium heat. Add the salmon to the pan, skin-side down, and cook for 4 minutes or until cooked halfway through. Flip the salmon and cook for 2 to 4 minutes more, depending on how well you like your salmon cooked. Serve on top of the salad.
PAN-ROASTED WILD SALMON WITH BEET AND SPINACH SALAD
NURTURER
SERVES 1
1 tablespoon coconut oil
One 5-ounce wild salmon fillet
Sea salt and freshly cracked pepper to taste
¼ lemon
4 handfuls of baby spinach
½ small raw beet, peeled and grated
2 carrots, peeled and grated
1 tablespoon Green Goddess Dressing
1 tablespoon toasted hazelnuts, chopped*
Melt the coconut oil in a small skillet over medium heat. Add the salmon, skin-side down, and cook for 4 minutes or until the fish is cooked about halfway through. Flip the salmon and cook for 2 to 4 minutes more, depending on how well you like your salmon cooked. Transfer the salmon to a plate, season to taste with salt and pepper, and let it rest while you make the salad.
Place the spinach, beets, and carrots in a large bowl. Drizzle with the dressing and toss to coat. Mound the salad on the plate next to the fish and sprinkle with toasted hazelnuts.
*To toast hazelnuts, place the hazelnuts in a small skillet over medium heat and cook for 1 to 2 minutes. Stir, using a wooden spoon, to ensure that they don’t stick to the pan. The hazelnuts are toasted when they give off a rich, nutty aroma.
SMOKED TROUT AND VEGETABLE PLATE WITH HEMP AND CHIA PESTO
ALL ARCHETYPES
Pesto created by natural food chef Mikaela Reuben
SERVES 8
HEMP AND CHIA PESTO
1 ½ teaspoons chia seeds
2 cups packed fresh basil
⅔ cup hemp hearts
1 ¼ teaspoons garlic, minced
½ teaspoon sea salt
2 tablespoons freshly squeezed lemon juice
1 tablespoon nutritional yeast
1 ½ teaspoons tamari
SMOKED TROUT AND VEGETABLE PLATE
3 cups assorted steamed or raw vegetables, such as yellow tomatoes, heirloom carrots, cauliflower, beets, asparagus, endive leaves, or radishes
¼ cup cooked chickpeas, rinsed (Nurturer, replace with ½ cup broccoli florets; Ethereal, increase to ½ cup)
4 ounces smoked trout (Nurturer, increase to 5 ounces)
Make the pesto: Place the chia seeds in a bowl with 2 tablespoons water and set aside for 15 minutes. Pour the soaked chia seeds into the bowl of a blender or food processor and add the basil, hemp hearts, garlic, salt, lemon juice, nutritional yeast, and tamari. Blend until creamy, stopping once or twice to scrape down the sides of the bowl. Taste and add more salt, tamari, or lemon juice if desired.
Arrange the vegetables, chickpeas, and fish on a plate with a small bowl of the pesto for dipping the veggies.
SHRIMP AND VEGGIE AVOCADO BOWL
ALL ARCHETYPES
SERVES 1
1 tablespoon coconut oil
¾ cup mushrooms, cleaned
Pinch of sea salt and cracked black pepper to taste
4 cups assorted greens, such as spinach, kale, asparagus, and green beans
1 tablespoon extra virgin olive oil
¼ cup cooked quinoa (Nurturer, skip; Ethereal, increase to ½ cup)
4 ounces cooked shrimp (Nurturer, increase to 5 ounces)
¼ avocado, sliced
Juice of ½ lemon
1 teaspoon grated lemon zest
In a frying pan, melt the coconut oil over medium heat. Add the mushrooms and the salt and pepper to taste. Cook the mushrooms thoroughly, flipping them occasionally. Add water if the mushrooms start to stick to the pan. When the mushrooms are soft, transfer them to a plate. In the same pan, add 1/2 cup water and bring it to a boil. Add the greens and cover them with a lid. If using spinach or another tender green, add it to the pan after the other vegetables have almost finished cooking. Once the vegetables are tender, drain the water from the pan. Add the olive oil and cook for 1 minute more. Add salt to taste.
To serve, place the cooked greens, warmed mushrooms, and quinoa, if using, in a small bowl. Top with the shrimp and sliced avocado. Squeeze lemon juice over the dish and sprinkle with the lemon zest.
NOTE Shrimp can be warmed by gently heating it in a frying pan for 2 minutes.
TURKEY (OR SALMON) BURGER WITH SALSA
NURTURER, WONDER WOMAN, AND FEMME FATALE
SERVES 1
4 ounces organic ground turkey (Nurturer, replace with 5 ounces wild salmon*)
1 teaspoon Dijon mustard
1 small shallot, peeled and grated
Sea salt and freshly cracked black pepper
1 tablespoon extra virgin olive oil
3 handfuls of baby lettuce
1 small Persian cucumber, chopped
10 sugar snap peas
6 fresh mint leaves, torn
¼ cup cooked black rice (Nurturer, skip; Ethereal, increase to ½ cup)
1 tablespoon Lemon Vinaigrette
1 tablespoon salsa, such as Whole Foods organic salsa
¼ avocado
Place the turkey, mustard, and shallot in a medium-sized bowl. Season with a large pinch of salt and a few grinds of pepper. Mix with your hands until just combined. Shape the mixture into a patty. Heat the olive oil in a medium-sized pan over medium-high heat. When hot, add the patty to the pan and cook for about 5 minutes on each side, or until the desired doneness. While the patty is cooking, place the lettuce, cucumber, sugar snap peas, mint, and rice in a small serving bowl and toss with the dressing.
Once the patty is finis
hed cooking, place it on a small plate and top with the salsa and avocado.
*If using salmon instead of turkey, cut it into 1-inch cubes, place the salmon pieces in the bowl of a food processor or blender, add the mustard and shallot, and blend until still chunky. Continue with the rest of the directions, decreasing the cook time to 3 minutes on each side.
TURMERIC CHICKEN (OR SEARED BEEF SKEWERS) WITH QUINOA AND ISRAELI SALAD
ALL ARCHETYPES
SERVES 1
Leaves from 1 sprig of fresh oregano
½ teaspoon ground turmeric powder
2 tablespoons olive oil
Sea salt and freshly cracked black pepper
One 4-ounce boneless organic chicken breast (Nurturer, increase to 5 ounces; Ethereal, replace with organic, grass-fed beef, sliced)
¼ cup cooked quinoa (Nurturer, replace with 2 tablespoons hemp seeds; Ethereal, increase to ½ cup)
1 Persian cucumber, chopped
1 heirloom tomato, seeded and cut into bite-size pieces
1 scallion, sliced
¼ cup fresh parsley, chopped
2 tablespoons fresh mint leaves, chopped
1 tablespoon Lemon Vinaigrette
Combine the oregano, turmeric, olive oil, and salt in a large bowl. Add the chicken breast and toss to coat.* Set aside while you make the salad.
In a small serving bowl, mix the quinoa (or hemp seeds), cucumber, tomato, scallion, parsley, and mint together. Toss the salad with the dressing.
Heat a medium pan over medium-high heat. When hot, take the chicken out of the marinade and cook for about 4 minutes on each side, or until cooked through. Once cooked, add the chicken (or beef skewers) to the salad and serve.
*If using beef instead of chicken, add the slices to three skewers (soak the skewers in water before using so they don’t burn). Brush with olive oil and sprinkle with salt and pepper. Turn oven on to broil and broil for 3 minutes on each side.
LEMONY LENTIL SOUP
WONDER WOMAN, FEMME FATALE, AND ETHEREAL
Created by Robyn Youkilis, author of Go with Your Gut
SERVES 4
3 tablespoons extra-virgin olive oil, plus more for drizzling
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon freshly cracked black pepper
Pinch of ground chili or cayenne powder
1 quart organic vegetable, chicken, or bone broth
1 cup red lentils
1 large carrot, diced
Juice of 1 lemon
3 tablespoons chopped fresh parsley
TO SERVE:
Sprinkling of chopped herbs such as parsley and cilantro
3 Sunflower-Seed Crackers (Ethereal only)
In a large pot, heat the olive oil over medium-low heat. Add the onion and garlic and sauté for 4 to 6 minutes, until they are golden. Stir in the tomato paste, cumin, salt, pepper, and chili powder and sauté for 2 minutes.
Add the broth, 2 cups of water, the lentils, and the carrot. Bring to a simmer, then partially cover the pot and raise the heat to medium-low. Simmer until the lentils are soft, about 30 minutes. Taste and add more salt if necessary.
Place half of the soup in the bowl of a blender and puree it. Add it back to the pot. Stir in the lemon juice and parsley. Pour a quarter of the soup into a bowl and top with a sprinkle of fresh herbs. An Ethereal can serve the soup with sunflower-seed crackers.
CHICKEN AND VEGETABLE SOUP
NURTURER
SERVES 2
1 quart organic chicken stock
1 small onion, diced
2 stalks celery, chopped
4 carrots, peeled and cut into bite-size pieces
1 bay leaf
1 teaspoon sea salt
4 handfuls of greens (such as spinach, kale, or Swiss chard), torn into bite-size pieces
10 ounces roasted organic chicken breast, shredded
Chives, chopped
Cracked black pepper to taste
In a large pot, bring the chicken stock to a boil over medium-high heat. Add the onion, celery, carrots, bay leaf, and salt and reduce the heat to medium-low. Simmer until the vegetables are soft, about 10 minutes. Add the greens and shredded chicken. Cook until the greens wilt and the chicken is warmed through. Discard the bay leaf. Ladle into two bowls and top with chives and black pepper.
Extra soup can be stored in the refrigerator for up to 2 days.
TOMATO AND WATERMELON GAZPACHO TOPPED WITH CRAB
NURTURER, WONDER WOMAN, AND FEMME FATALE
SERVES 2
2 beefsteak or heirloom tomatoes, chopped
2 cups watermelon, cubed
½ cucumber, peeled and diced
1 orange bell pepper, cored, seeded, and diced
1 scallion, sliced
1 garlic clove, peeled
4 sprigs of fresh mint
¼ cup fresh basil leaves
Sea salt and freshly cracked black pepper to taste
Pinch of cayenne pepper
½ avocado, cubed
10 grape tomatoes, sliced in half
8 ounces cooked crab meat (Nurturer, increase to 10 ounces)
8 flax crackers, such as Doctor in the Kitchen Flackers
Place the chopped tomatoes, watermelon, cucumber, bell pepper, scallion, garlic, mint, and basil in a medium-sized bowl and toss together. In batches, add the mixture to the bowl of a high-speed blender and blend for 60 seconds until smooth. Season with salt, black pepper, and cayenne. Pour the gazpacho into two bowls and top with avocado, grape tomatoes, and crab meat. Serve with the crackers on the side.
ROASTED CAULIFLOWER AND SQUASH SALAD WITH CHICKEN
ALL ARCHETYPES
Created by Amie Valpone from The Healthy Apple
SERVES 1
¼ head cauliflower, cut into ½-inch florets
¼ cup delicata squash, seeded and cut into ½-inch slices (Nurturer, skip. Ethereal, increase to ½ cup)
2 carrots, peeled and sliced into matchsticks
1 tablespoon olive oil
Sea salt and freshly cracked black pepper to taste
2 cups wild arugula
½ cup thinly sliced red cabbage
1 medium heirloom tomato, diced
½ yellow bell pepper, cored, seeded, and sliced (Nurturer, substitute red bell pepper; Femme Fatale, substitute orange bell pepper)
½ small English cucumber, diced
4 ounces organic rotisserie chicken (Nurturer, increase to 5 ounces)
1 tablespoon Tahini Dressing
1 tablespoon hemp seeds
Preheat the oven to 375°F. Line a baking pan with parchment paper. Mound the cauliflower, squash, if using, and carrots on the baking sheet, drizzle with the olive oil, and toss to coat. Spread into a single layer and season with salt and black pepper. Roast for 30 minutes or until golden brown and tender. Transfer to a large bowl and set aside to cool. Add the arugula, cabbage, tomato, bell pepper, and cucumber. Shred the chicken and add to the salad. Drizzle with the dressing and toss gently to coat. Season with salt and black pepper to taste. Garnish with the hemp seeds and serve immediately.
COD AND SUMMER SQUASH PASTA WITH GREEN GODDESS DRESSING
ALL ARCHETYPES
SERVES 1
2 medium summer squash
1 tablespoon olive oil (optional)
Sea salt and freshly cracked black pepper
2 tablespoons Green Goddess Dressing
One 4-ounce cod fillet, cooked (Nurturer, increase to 5 ounces)
½ cup cooked butternut squash, diced
(Ethereal only)
Small handful of fresh cilantro leaves
½ teaspoon lemon zest
Use a mandoline or knife to cut the squash into thin, noodle-like strips. You may leave the noodles raw or sauté them in a small pan with the olive oil until slightly soft. Transfer the noodles to a medium-sized bowl and add the dressing. Add the butternut squash, if using. Pull the cooked cod apart so that it is in bite-size pieces and toss with the noodles. Top with the cilantro and lemon zest and serve.
SMOKED SALMON WITH KALE AND FENNEL SALAD
NURTURER
SERVES 1
½ bunch of kale
1 tablespoon Lemon Vinaigrette
Pinch of sea salt
¼ small red onion, diced
¼ small fennel bulb, shaved
¼ cup fresh parsley leaves
5 ounces smoked 8 hazelnuts wild salmon
Remove the kale leaves from their stems and discard the stems. Place the leaves on top of one another and roll them up like a burrito. Slice them width-wise into thin ribbons. Place the kale in a medium-sized bowl and massage it with the dressing and salt until the kale softens. Add the red onion, fennel, parsley, and hazelnuts and toss together. Serve the salad with the salmon.