These recipes contain ingredients that are high in arginine, folic acid, vitamins, minerals, phytonutrients, antioxidants, and omega-3 fats (fish and grass-fed beef). These nutrients enhance nitric oxide production for better erections and benefit overall heart and cardiovascular health. Day 1 Breakfast Scrambled Greens 4 large eggs 2 tsp. olive oil or ghee Salt and pepper to taste Basil or oregano to taste (fresh or dried) ½- ¾ cup finely chopped kale or baby bok choy Garnish with parsley or other fresh herb 1 cup mixed berries + ¼ cup mango, sprinkle cinnamon to taste Beat eggs, salt and pepper, and basil or oregano in a small bowl. Heat sauté pan over medium heat and add ½ tsp. oil and greens, cooking until greens have wilted, about 2-3 minutes. Turn onto a plate. Add remaining ½ tsp. oil to frying pan and return to heat. Add eggs and let set for a moment; then stir while cooking for about 1 minute. Return greens to pan; mix and stir eggs and greens until cooked. Serve immediately, garnished with fresh herb.
Serves 2 Lunch Salmon with Orange, Roasted Beet, and Arugula Salad 2 large beets 1 navel orange 1 Tbsp. olive oil 2 tsp. balsamic vinegar 3 Tbsp. orange juice 1 teaspoon Dijon mustard sprinkle of salt and freshly ground pepper 2 bunches arugula, washed well and dried 4 – 3 to 4 ounces wild salmon
Preheat oven to 450 degrees. Wrap each beet in aluminum foil and place on a baking sheet. Roast for 40 to 50 minutes. Pierce with the tip of a sharp knife to test for tenderness. Allow to cool enough to handle, then rub off skins. Slice into chunks. While beets are roasting, slice off ends of orange with a sharp knife. Peel and break into segments. Cut each segment into 2-3 pieces. Set aside. Dressing: In a serving bowl, mix oil, vinegar, mustard, and orange juice; season with salt and pepper, and whisk to combine. Add arugula, and toss to coat with dressing. Add beets and orange segments, tossing gently to combine.
Place cooked salmon on top and serve. Enjoy!
Dinner Crustless Torte with Shrimp and Spinach 2 ½ cups spinach, washed 3 small-medium leeks (discard dark green part) 1 egg 16 oz. part-skim ricotta cheese ¼ cup grated parmesan cheese ¼ tsp. nutmeg Dash of salt 1/8 tsp. hot pepper flakes (optional) 2 tsp. olive oil 1 tsp. fresh thyme leaves or ¼ tsp. dried thyme 1 lb baby shrimp 2 Tbsp. parmesan for garnish. 1 large side salad with a variety of color (dark leafy greens, carrots, tomatoes or beets, red pepper, red onion + salad dressing made with extra-virgin olive oil) Preheat oven to 350 degrees. If using kale, remove tough stems. Bok Choy can be used as is. Slice thinly. Slice ends off leeks and discard the dark green parts. Slice in half lengthwise and wash any dirt off. Cut into thin slices and set aside. In a large bowl, beat egg and then add the cheeses. Add nutmeg and salt and set aside. Heat oil in a sauté pan or wok over medium heat. Add leeks and cook, stirring occasionally until softened, about 5 minutes. Add hot pepper (if using) and thyme. Stir for 1 minute; then add shrimp and cook for just a few minutes. Do not overcook. Add greens and stir while cooking for 2-3 minutes. Add to egg/cheese mixture and spoon into a 9 or 10 inch pie plate. Garnish with remaining parmesan and bake until puffy and slightly browned, about 45 minutes. Test the center to be sure it has set. Serve immediately. Serves 4 to 6 Day 2 Breakfast Veggie Parmesan Scramble 4 large eggs 2 Tbsp. grated parmesan cheese, optional Salt and pepper to taste tarragon or basil to taste 1 tsp. olive oil 4 scallions, minced 1 clove garlic, minced (optional) ¾ cup cooked leftover diced veggies (preferably greens or broccoli) 6-8 cherry tomatoes ½ avocado, sliced ½ cup mixed berries + 1 small orange Beat eggs with salt, pepper and tarragon or basil. Set aside. Heat a skillet over medium heat and add olive oil. Sauté scallions just until softened, 1-2 minutes; then add garlic, stirring for 1 more minute. Add cooked veggies and stir-fry over medium-low heat until warmed. Add eggs stir to desired consistency. Stir in parmesan cheese and cherry tomatoes for about 1 minute. Garnish with sliced avocado and serve immediately. Serves 2 Lunch Kale Soup with Chicken, Garbanzo Beans, and Sweet Potatoes 1 small medium onion, chopped 3 large cloves garlic, minced 1 large bunch of kale, washed and chopped into bite sized pieces 4 carrots , chopped 2 cups cooked chicken, diced 1 large sweet potato 1 cup cooked garbanzo beans 32 oz carton of chicken broth or stock 2 bay leaves grated Parmesan salt, pepper, etc. 1 large side salad with a variety of color (dark leafy greens, carrots, tomatoes or beets, red pepper, red onion + salad dressing made with extra-virgin olive oil) Saute onions, garlic, carrots, sweet potato, bay leaves, and broth. Simmer until vegetables are soft. Add beans and chicken and warm. Toss in kale, cover pan and wilt greens. Stir and season with salt and pepper. Serve with Parmesan on top. Serves 4
Dinner Halibut with Broccoli 4 cups broccoli florets ¼ cup finely ground almonds (use blender to grind or purchase “almond meal”) 2 tsp. minced fresh tarragon or basil 1 Tbsp. coconut oil 4 – 4 ounce halibut fillets ½ cup chicken broth or fish stock Fresh basil for garnish 1/3 cup lemon juice
Steam broccoli until slightly tender, but not too soft. Set aside. In a small bowl, mix herbs with ground almonds. Dip each halibut filet into the almond mixture. Heat 1 Tbsp. coconut oil in a large skillet over medium heat and sauté halibut for about 4 minutes on each side depending on thickness. Transfer to serving dish and cover with foil to keep warm. Add ½ cup of broth or stock to skillet and stir in broccoli to reheat. Add lemon juice and season to taste with salt, if needed and pepper. Spoon broccoli with juices on top of halibut filets, garnish with sprinkle of basil and serve immediately. Serves 4 1 large side salad with a variety of color (dark leafy greens, carrots, tomatoes or beets, red pepper, red onion + salad dressing made with extra-virgin olive oil)
DAY 3 Breakfast Mexican Scrambled Eggs (These have a very creamy texture) Vegetable cooking spray 4 eggs 2 C fresh baby spinach leaves 4 T cottage cheese 4 T red or green salsa Salt and pepper to taste 1 cup mixed berries + few almond slivers, cinnamon to taste Spray a non-stick skillet with cooking spray. Sauté spinach until wilted on “med hi”. Add eggs and salt and pepper to taste. Stir eggs until partially set and add cottage cheese and salsa. Continue stirring until set. Serves 2 Lunch Main Entrée Shrimp Salad We had this simple and delicious salad for lunch at a roadside café on a hiking trip in Norway. It shows how you can create a gourmet tasting entrée in minutes that will give you lots of energy with adding too many calories. 1 lb frozen (or fresh) bay shrimp (if frozen, defrost in colander under cold running water for a few minutes) 4 C dark leafy greens 1 English cucumber, sliced 4 medium tomatoes, sliced or cut into wedges 1 green or red bell pepper, cut in strips 1 lemon, cut into 4 wedges 1 C plain Greek yogurt mixed with ¼ C horseradish (or may use ½ C tomato based shrimp cocktail sauce) Assemble 4 individual salads by placing green on bottom and a mound of shrimp in the middle. Arrange cucumber slices, tomatoes, and peppers around the outside edge and garnish with a lemon wedge. Serve with yogurt/horseradish mixture or cocktail sauce, if desired. Serves 4 Dinner Chicken Cacciatore This classic shows how you can give vegetables a lot of flavor by using a variety of seasonings. Eight drumsticks, without skin (or chicken parts of your preference) ¼ cup flour 1 T olive oil 1 dry onion, chopped 1 green bell pepper, chopped 1-2 garlic cloves, diced (or dried garlic) ½ C dry white wine 8 oz fresh mushrooms, sliced Parsley to taste 1 large can diced tomatoes (3 ½ C) 1/8 t allspice 3 T seasoning salt ¼ t pepper ¼ t crushed red pepper 1 t Italian seasoning 2 C cooked brown rice
Dust chicken with flour and brown on cookie sheet under broiler until golden. In deep, covered nonstick skillet, brown onions and bell peppers in 1 T olive oil until golden. Add seasonings, tomatoes and wine. Cover and simmer 45 minutes or until chicken is done. Add mushrooms last 10 minutes. Good served over brown rice (1/2 cup each). Serves 4 generously but this amount of sauce could serve up to 6. 1 large side salad with a variety of color (dark leafy greens, carrots, tomatoes or beets, red pepper, red onion + salad dressing made with extra-virgin olive oil)
Day 4 Breakfast 1 cup plain Greek yogurt 1 cup berries + ¼ cup mango or papaya 1/8 to ¼ cup nuts (almonds, walnuts, brazil, pecan, macadamia) cinnamon to taste
Lunch Curried Vegetable Stew 1 ½ Tbsp. coconut oil 2 medium-large onions, diced 3 garlic cloves, minced 6 small new potatoes or 3 sweet potatoes, unpeeled, washed and diced 4 medium carrots, scrubbed and sliced 2 cups water 1 small head cauliflower, broken into bite-sized pieces 1 bunch baby bok choy, chopped 2 cups fresh zucchini, cut into 1 inch pieces 2-3 tsp. grated fresh ginger 1-3 tsp. curry, (depending on your taste for curry!) ½ tsp. turmeric 1 (15-oz.) can coconut milk 1-2 Tbsp. red curry paste, for those who prefer a zippier taste! (optional) Salt to taste 1 ½ cups cooked lentils, edamame or other legume of choice* *If you do not eat legumes, substitute 16 ounces of grass-fed ground beef. Sauté onion in oil for 3-4 minutes over medium heat in a large, heavy soup pot. Add garlic and sauté another minute. Now add potatoes, carrots, and 2 cups water. If using grass-fed beef, add now. Bring to a simmer and cover. Cook for about 10 minutes. Potatoes will not be fully cooked yet. Add the cauliflower, bok choy, zucchini, and spices. Cover and continue simmering gently for about 10-15 minutes, until veggies are tender. Mash some of the potatoes against the side of the pot to thicken it some. Now stir in the coconut milk and the curry paste if using, being sure that the paste is well mixed in. allow to sit for an hour or more to blend flavors. Just before serving, stir in cooked legumes and reheat, adding salt if needed.
Serves 6 to 8 Cabbage and Radicchio Slaw Dressing: 2 Tbsp. orange juice ¼ cup pomegranate juice (you may freeze the rest of the bottle for later use) 1½ tsp. rice vinegar (unsweetened) ¼ tsp stevia 1/2 cup extra-virgin olive oil 1½ Tbsp. diced shallots Salt and pepper to taste Whisk juice, vinegar, and stevia in a bowl; then whisk in oil, then shallots. Season with salt and pepper to taste. Chill at least 2 hours. (You may make this 1day ahead) Salad: 1 bunch kale, (dinosaur kale or other types are all fine) cleaned, de-stemmed, and finely chopped 1 large apple, diced 2 stalks celery, thinly sliced 3 radishes, thinly sliced 2/3 cup walnuts or pumpkin seeds 3 Tbsp. poppy seeds (optional) 1/3 cup raisins or cranberries Mix all salad ingredients together in a serving bowl and toss with dressing. You will not need the whole amount of dressing. Use about ½ to start and then keep adding until there is enough. It all depends on how large a bunch your kale is! Refrigerate any leftovers. Serves 6 Dinner Stir-Fried Grass-Fed Beef with Ginger Broccoli
16 ounces grass-fed beef, cut into strips 2 Tbsp. tamari (low sodium soy sauce) 3 Tbsp. coconut oil, divided 1 bunch scallions, thinly sliced 2 tsp. peeled and minced fresh ginger 2 minced garlic cloves 1 Tbsp. arrowroot or cornstarch 1 Tbsp. dry sherry ½ tsp. cayenne or ¼ tsp. hot-pepper flakes 3 cups broccoli florets 3 cups sliced mushrooms 1 red bell pepper cut into thin strips 1 tsp. sesame oil Sea salt and pepper to taste Cut chicken into strips. Toss with tamari soy sauce and set aside for 5-10 minutes. In a wok or large skillet, heat 1 Tbsp. coconut oil over medium heat and add scallions, ginger, and garlic; stir-fry for 30 seconds. Drain chicken, reserving tamari, add chicken and stir-fry until chicken done. Remove from pan and set aside. Using a fork or small whisk, mix reserved tamari with arrowroot or cornstarch, sherry and cayenne in a small bowl. Set aside. Heat another 1 Tbsp. coconut oil in wok over medium high, and add broccoli, mushrooms, and bell pepper, and stir-fry for 2 minutes. Add ¼ cup water and bring to boil. Cover wok and reduce heat to low, simmering vegetables about 5 minutes until slightly tender. Return chicken to wok. Stir reserved tamari mixture into wok and cook over medium heat until thickened and thoroughly heated; do not overcook vegetables. Add sesame oil, salt and pepper to taste and adjust seasonings if you desire a spicier dish. Serve immediately or make ahead and refrigerate until ready to serve. Reheat carefully; flavors are enhanced when the dish sits overnight. Serves 4-5 DAY 5 Breakfast Breakfast Chilaquiles If you like spicy food to start your day try our version of Chilaquiles (these can be as mild or spicy as you like). I make these often for a weekend brunch. 4 whole eggs, stirred 2 oz pepperjack cheese, grated 4 T salsa 12 tortilla chips, baked Coat a nonstick skillet with cooking spray and heat to medium. Pour in eggs, add cheese, and salsa. Scramble until soft. Break chips into a few pieces and mix into eggs. Serve hot. Serves 2 1 cup mixed berries, cinnamon to taste (per person) Lunch Cilantro-Lime Tuna Salad in Whole Wheat Pita Pocket This is a flavorful variation from traditional tuna salad. We believe that you’ll like it even more. 1 can light tuna, packed in water, drained 2 T extra virgin olive oil 1 T lime juice, freshly squeezed (more if desired) 2 T cilantro leaves, chopped (optional) 3 T celery, diced Dash of cayenne pepper, to taste 2 whole wheat pita pockets 2 romaine lettuce leaves 4 slices tomato Mix the first 6 ingredients together. Stuff each pita pocket with 1 lettuce leaf, 2 slices of tomato and ½ of the tuna mixture. Enjoy! Serves 2 1 large side salad with a variety of color (dark leafy greens, carrots, tomatoes or beets, red pepper, red onion + salad dressing made with extra-virgin olive oil) Dinner Chicken in Tomato-Ginger Sauce
This recipe shows what great flavor can be obtained with a healthy tomato sauce. 6 – 4 ounce chicken breast, skinless ½ cup flour 2 T olive oil 1T brown sugar, packed 2 C dry white wine (may substitute chicken or vegetable broth as desired) 1 T grated ginger root (remove peel with potato peeler or knife before grating) 2 cloves garlic, finely chopped (or shallots) 1 t salt 1 large can diced tomatoes (or 2 lbs fresh, chopped) 4 green onions, chopped Dredge chicken in flour and brown in 2 tablespoons olive oil (cook on low heat) in a nonstick skillet. Stir in brown sugar, ginger, garlic, salt, wine and tomatoes. Cook 1-2 min. Add chopped green onions, cover and simmer 5 minutes or until chicken is done. Serves 6 Carrot Salad I like this salad best as a compliment to a spicy entrée such as lentil stew or chile. It provides a crunchy texture and sweet flavor. 2 large carrots (approximately 1 cup), grated 2 T raisins 2 T extra-virgin olive oil 1.5 T apple cider vinegar ¼ tsp stevia ¼ t salt Black pepper, to taste Mix olive oil with vinegar, salt, stevia and pepper. Add carrots and raisins. Mix well. Serves 2
DAY 6 Breakfast Whole Wheat French Toast with Yogurt and Berries 4 slices whole wheat bread (may use when a day or two old) 2 whole eggs 4 T milk Pinch salt ½ C berries (strawberries, blueberries, blackberries or raspberries) – may substitute frozen, unsweetened berries when fresh berries not in season 8 oz plain Greek yogurt (optional) Balsamic Glaze* Dip bread slices in mixture of egg, milk and salt. Spray non-stick skillet with cooking spray and fry bread slices on “med hi” until browned on both sides. Serve with plain Greek yogurt and berries on top. * (Note: If you have a Trader Joe’s or Whole Foods in your area you might want to try their “Balsamic Glaze” Just a few drizzles on the French toast imparts a wonderful and interesting flavor that is complimented by the berries of your choice. If you top the toast with the “Glaze” you can eat your yogurt on the side for more protein and calcium or save it for a mid-morning or mid-afternoon snack). Serves 2 Lunch Salmon Patties This is an easy and fast way to add omega-3 fats to your diet. We enjoy these often, especially during the seasons when fresh Alaskan salmon is not available. We often have the leftover patties for lunch with a salad or on a sandwich. Alaskan salmon, canned 15.5 ounces, drained Saltine crackers, 10 each, crumbled ½ C green onions, chopped 2 T parsley flakes 2 T dill weed, dried 1 whole egg 2 T lemon juice, or more if you like Mix the above ingredients and divide evenly into 4 balls. Press each ball into a pattie. Spray a large non-stick skillet with cooking spray and heat to medium. Place patties into hot skillet and cook about 2 to 3 minutes on each side until lightly browned. Serves 4 Serve with Cabbage-Raddichio Slaw (see recipe above) Dinner Lemon, Caper Chicken (Chicken Picatta) This recipe illustrates how to get the most flavors from lemon juice and wine. You’ll see why it’s a classic. 8 boneless, skinless chicken thighs (all fat removed and pounded with a meat tenderizer between 2 sheets of clear wrap) 1 T olive oil 4 cloves garlic, minced (or use shallots or dried garlic) 8 oz fresh mushrooms, sliced 3 dashes Tabasco (or other liquid pepper seasoning) ¼ C lemon juice 1 C dry white wine 3 oz capers, drained Fresh or dried rosemary to taste (may substitute tarragon if desired) Parsley flakes, salt and pepper to taste Salt and pepper chicken thighs and sauté in 1 tablespoon olive oil heated in nonstick skillet until golden. Remove chicken and add garlic and mushrooms until browned. Add remaining ingredients and cook 5 minutes or until heated through. Don’t overcook or chicken will not be as tender. Serves 4 1 large side salad with a variety of color (dark leafy greens, carrots, tomatoes or beets, red pepper, red onion + salad dressing made with extra-virgin olive oil)
DAY 7 Breakfast 1 cup plain Greek yogurt 1 cup berries + ¼ cup mango or papaya 1/8 to ¼ cup nuts (almonds, walnuts, brazil, pecan, macadamia) Cinnamon to taste Serves 1 Lunch Turkey Roll-Ups The whole family will enjoy these. They are a fast, healthy lunch for you or your kids to take to work or school. 4 whole wheat tortillas, 8 inch (may use spinach or sun-dried tortillas OR romaine lettuce if following a low carbohydrate diet) 12 OZ turkey breast, sliced Mustard, mayonnaise, lettuce, tomato 4 OZ cheddar cheese, grated Spread 1 tablespoon mustard or mayonnaise on each tortilla. Top each tortilla with 3 oz sliced turkey breast and 1 oz of grated cheese. Roll-up and enjoy. If you will be taking these in a lunch box, wrap each tortilla in plastic wrap to prevent the tortilla from drying out. We enjoy these with baby carrots or cherry tomatoes or a salad. Serves 4 Dinner Watercress Soup
This is a great soup for a dinner party because it can be made a day ahead and reheated at serving time. 3 C fresh watercress (may save a few sprigs for garnish) 5 C chicken broth or stock (may substitute vegetable broth) 1 med. potato (cut in pieces) 2 dry onions, coarsely chopped Salt and white pepper to taste 4 T half and half First blanch and chill watercress by immersing in boiling water and then immediately draining and immersing in ice water until chilled. Drain and measure 1 ½ C firmly packed stems and leaves. In a 3 qt saucepan boil 5 C chicken boullion. Add 1 med. potato in pieces, 2 dry onions coarsely chopped. Cover & simmer 20 min. Whirl potato, broth, onion mixture with watercress in blender. Return to saucepan and simmer a few minutes; may be chilled until serving time. Reheat and add 4 T half and half, salt and white pepper to taste. Garnish with a sprig of watercress if desired. Serves 4 to 6 Fish in Green Enchilada Sauce
This is a simple way to add flavor to fish. 1 large can green enchilada sauce (28 oz.) 1 T olive oil 4 4-ounce fish filets (wild salmon is high in Omega-3 fat) 1 dry onion, chopped Cilantro, chopped, to taste Cumin, salt and pepper to taste 2 C cooked brown rice Make sauce by browning onion in 1 tablespoon olive oil heated in nonstick skillet. Pour in enchilada sauce, cumin, salt and pepper and bring to boil. Simmer for a few minutes for flavors to blend. Add fish and cover, simmering for about 5 to 10 minutes or until fish is done (do not overcook). At serving time add chopped cilantro. Very good over steamed brown rice (1/2 cup each). Serves 4