Dr. Cutler » Whole Food Recipes

Easy Feta Chicken Bake

webteam — Wed, 05 Oct 2011 11:00:47 +0000

Try this delicious and nutritious dish that’s sure to become a family favorite.

Easy Feta Chicken Bake

3 boneless skinless natural free-range chicken breasts
2 Tbsp fresh-squeezed lemon juice
¼ tsp sea salt
¼ tsp black pepper
1 package (4 oz) feta cheese, crumbled
¼ c red pepper, finely chopped
¼ c parsley, finely chopped

Preheat oven to 350 degrees. Arrange chicken in a 13X9-inch baking dish sprayed with non-stick cooking spray. Drizzle the chicken with 1 Tbsp of lemon juice and season with salt and pepper. Top with the feta cheese, then drizzle with the remaining 1 Tbsp lemon juice.

Bake for 35 to 40 minutes or until the chicken is cooked all the way through. Sprinkle with red pepper and parsley. Serve warm.

HINT: Use basil-and-tomato feta or garlic-and-herb feta to enhance the flavor of the chicken.

Creamed Black Bean Soup

webteam — Wed, 28 Sep 2011 11:00:33 +0000

Usher in the fall with this scrumptious soup that provides healthy nutrients and tickles your tastebuds.

Creamed Black Bean Soup

6 c water
3 garlic cloves, crushed (or 2 Tbsp from jar)
1 c chopped red and green bell peppers
4 cans (12-oz) black beans
1½ tsp sea salt
1 Tbsp olive oil
1 c almond milk (recipe below)
Garnishes: Chopped avocado, tomato, feta cheese, tortilla strips

In a soup pot, add the beans to the water and stir well. Next, add the garlic and peppers and cook until soft. Remove from heat and blend the beans, garlic, peppers and cooking water, then return to the pot. TIP: You may have to do this in two shifts.

Add the salt, olive oil and almond milk and reheat the mixture. Then salt and pepper the soup to taste and serve with your garnishes. TIP: If you want to keep some of the beans whole in your soup, only remove half of your mixture to blend.

Almond Milk

1 c raw almonds soaked in water for 2 hours, drained
4 c water
1 Tbsp natural sweetener (stevia, agave nectar, sucanat or Grade B maple syrup)

Blend the almonds and water to a purée. Pour into a pitcher through a strainer lined with a double layer of cheesecloth. Lift the edges of the cheesecloth and wring out as much of the liquid as possible from the almonds. Sweeten with natural sweetener. Refrigerate up to 1 week, but shake before using.

Banana Bread

Dr. Michael Cutler — Wed, 17 Aug 2011 11:00:35 +0000

Enjoy these simple breakfast recipes that are sure to start your day off in a nutritiously tasty way.

Banana Bread

1 cup fresh honey
½ cup butter (softened)
4 eggs
8 medium ripe bananas (mashed)
2/3 cup water
1/3 cup oat or wheat bran
3 ½ cups whole-wheat flour
2 tsp baking soda
½ tsp baking powder
½ tsp sea salt
1 cup chopped nuts

Preheat oven to 350 degrees. Mix the honey, butter, eggs, bananas and water until smooth and lightly foamy. In a separate bowl, mix the bran, flour, soda, powder and salt, then add to the wet ingredients. Mix just until ingredients are blended. Fold in the nuts and divide the batter between two large greased loaf pans. Bake approximately 1 hour (or until a pick comes out clean) at 350 degrees.

Sweet Breakfast Rice

1 cup cooked brown rice
3 dates (medjool)
1/3 cup water
¾ banana
Vanilla flavoring (to taste)
Cinnamon (to taste

Warm the cooked rice in a saucepan on low heat, stir and set aside. Place dates, water and banana in a blender and process until smooth. Pour banana mixture over the warmed rice. Add either vanilla flavoring or cinnamon to taste.

TIP: Try other dried fruit or frozen fresh fruits for delicious variations.

Tofu Pumpkin Pie With Pecan Surprise And Whipped Cream

Dr. Michael Cutler — Wed, 03 Aug 2011 11:00:56 +0000

Try this scrumptious dessert that’s chocked full of nutritional goodness. Be sure to check the details of each component recipe before starting, though!

Tofu Pumpkin Pie With Pecan Surprise And Whipped Cream

Pie Crust

1½ cups whole wheat flour
¼ tsp sea salt
¼ cup corn oil
¼ cup cold water

Preheat oven to 375 degrees. Lightly oil a 9-inch pie plate. Mix the flour, salt and corn oil thoroughly, using a fork to incorporate the ingredients. Slowly add the water and stir to form stiff dough. Gather the dough into a ball and knead for 2 minutes. Roll the dough out thinly between sheets of waxed paper to form a 10-inch circle. Lay it over the prepared pie plate, pressing it down to eliminate any air pockets. Crimp edges. Poke the pastry with a fork and bake at 375 for 10 minutes. Allow to completely cool before adding filling.

Pecan Surprise Filling

1/3 cup Grade B maple syrup
2 Tbsp corn oil
½ cup pecans, chopped
Whole toasted pecans for garnish

Combine the maple syrup and corn oil in a saucepan and cook until foamy. Quickly stir in the pecans. Add into the cooled crust.

Pumpkin Filling

1 lb firm tofu
1 can (16 oz) pumpkin puree (TIP: Fresh pumpkin is too watery. Do NOT use.)
1 cup Grade B maple syrup
1 Tbsp barley malt (or molasses)
½ tsp sea salt
1 tsp pure vanilla extract
1 tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground allspice

Combine all of the ingredients in a food processor or power blender and process for approximately 3 minutes. Pour into the crust over the pecan surprise.

Tofu Whipped Crème

½ lb firm tofu and ½ lb silken tofu*
¼ cup Grade B maple syrup
1 Tbsp pure vanilla extract
1 to 2 Tbsp water
Few grains of sea salt

Prepare this topping while the pie is baking. In a food processor or blender, combine all ingredients until smooth. Add water if necessary to achieve a whipped cream consistency. Refrigerate until needed. Top your pie with whipped cream when filling is firm.

*Soft or silken tofu is an undrained tofu highest in moisture content.

Recipe

Prepare your pie crust according to the recipe. After baking, allow the crust to completely cool. Then spread the pecan surprise filling evenly over the bottom of the pie crust. Set aside at room temperature.

Next, pour the pumpkin filling over the pecan surprise within the crust and bake at 350 degrees for 50 minutes until firm. After baking, garnish the edge of the pie with whole toasted pecans. Let the pie cool and serve with the whipped crème.

TIP: This pie is also delicious served chilled. Simply pull it from the refrigerator and allow it to rest about 10 minutes before serving to ensure optimum flavor.

Vegetarian Jambalaya

Dr. Michael Cutler — Wed, 20 Jul 2011 11:00:19 +0000

Try this scrumptious vegetarian version of a traditional favorite that’s sure to tempt the tastebuds of even the pickiest eater.

Vegetarian Jambalaya

6 cups vegetable stock (recipe below)
¼ cup olive oil
1 cup finely chopped onions
½ cup finely chopped yellow bell pepper
½ cup finely chopped red bell pepper
½ cup finely chopped celery
1 Tbsp minced garlic
2 cups whole grain spelt
2 cups diced tomatoes
2 cups quartered mushrooms
¼ pound okra, halved lengthwise
¼ pound whole baby carrots, scrubbed and with tops removed
1 small zucchini, sliced into ½-inch thick half circles
1 bay leaf
1 Tbsp chopped fresh thyme leaves
2 tsp sea salt
½ tsp black pepper
¼ tsp cayenne pepper
¼ cup chopped fresh parsley leaves

In a medium saucepan, bring the vegetable stock to a simmer. Lower the heat to keep it warm. Meanwhile, in a medium pot, heat the olive oil over medium-high heat. Add the onions, peppers and celery and cook 4 to 5 minutes, or until soft. Add the garlic and spelt to the pan and cook, stirring, for 3 to 4 minutes or until the spelt is toasted and coated with oil. Add the tomatoes, mushrooms, okra, baby carrots, zucchini, bay leaf and thyme, then cook, stirring, for 2 minutes. Add 2 cups of the warm stock, salt, black pepper, and cayenne, and bring to a boil. Reduce the heat to medium-low and simmer, stirring, until the liquid is absorbed.

Continue adding the stock, 2 cups at a time, as the previous addition is absorbed, cooking and stirring, until all the stock is used and the grains are plump and tender. Remove from the heat and discard the bay leaf. Stir in the parsley and adjust the seasoning to taste. Serve immediately.

Vegetable Stock

1 Tbsp olive oil
1 ½ large onions, chopped
6 medium-sized green onions, chopped
2 celery stalks with some leaves, chopped
2 large or 3 medium-sized carrots, chopped
6 garlic cloves, minced
8 sprigs fresh parsley
6 sprigs fresh thyme
2 bay leaves
8 cups water
1 tsp sea salt
2 vegetable bouillon, or to taste
Basil and rosemary (optional)

Heat olive oil in a soup pot. Add onions, green onions, celery, carrots, garlic, parsley, thyme and bay leaves. Cook over high heat for 5 to 10 minutes, stirring frequently. Add water, sea salt, vegetable bouillon and any other spices you prefer, then bring to a boil. Lower heat and simmer, uncovered, for 30 minutes to 1 hour—or until vegetables are tender. Strain and discard vegetables.

Tomatillo Corn Relish

Dr. Michael Cutler — Wed, 06 Jul 2011 11:00:35 +0000

Try this fresh and healthy relish variation… and watch your family make it disappear!

Tomatillo Corn Relish

1 Tbsp vegetable oil
¼ cup chopped onion
¼ cup chopped green (or red bell pepper for more color)
2 cloves garlic, minced
1 cup chopped tomatillos
1 Tbsp fresh lime juice
1 tsp apple cider vinegar
½ tsp dill seed
½ tsp rapadura or sucanat
½ tsp ground cumin
½ tsp sea salt, or to taste
½ tsp ground red pepper
1 cup corn kernels (fresh, canned or frozen)
2 Tbsp chopped fresh cilantro

In a 1½ quart saucepan, heat the oil over medium heat. Add the onion, bell pepper and garlic. Cook and stir the vegetables about 2 minutes, or until softened. Remove the papery outer shell of the tomatillos, then add them to the saucepan. Next add the lime juice, vinegar, dill seed, rapadura, cumin, salt and red pepper. Bring the ingredients to a boil, reduce the heat and cover. Simmer for 10 minutes, stirring occasionally. Stir in the corn and return to a boil, then reduce heat and simmer, uncovered, for 10 minutes, stirring occasionally. Stir in the cilantro and let the dish cool. Serve as a relish condiment or as a dip with tortilla chips.

Fruit Salad

Dr. Michael Cutler — Wed, 22 Jun 2011 11:00:52 +0000

Try this recipe for a nutritious and delicious way to cool off on a hot summer day.

Fruit Salad

1 apple, diced
1 banana, sliced
1 kiwi, diced
6 to 8 pitted dates, diced
½ cup avocado
8 strawberries, diced
½ cup pineapple, diced
½ cup pomegranate
½ cup blueberries or blackberries
Fruit topping (recipe below)

Combine apple, banana, kiwi, dates, avocado, strawberries, pineapple, pomegranate and blueberries. Separate into four separate bowls. Pour fruit topping over fruit mixture in each bowl, then serve immediately.

Fruit Topping

2 cups fresh-squeezed orange juice
2/3 cup fresh-squeezed lemon juice
1 cup dates, pitted
2 cups frozen strawberries or other berry mix

In a blender, combine orange juice, lemon juice, dates and strawberries. Blend until the dates and frozen strawberries are well-blended and creamy.

Thai Chicken Wrap With Spicy Peanut Sauce

Dr. Michael Cutler — Wed, 08 Jun 2011 11:00:13 +0000

Here’s a uniquely flavored dish with a spicy flair that’s sure to become a favorite family recipe. It’s so good, they’ll forget that it’s also good for them.

Thai Chicken Wrap With Spicy Peanut Sauce

3 6-oz natural free-range chicken breasts
1 Tbsp soy sauce substitute
1 Tbsp olive oil
1 Tbsp grill seasoning with no salt included (available at a health food store)
½ seedless cucumber
2 cups fresh bean sprouts
1 cup shredded carrots
3 scallions, sliced on an angle
12 basil leaves, chopped or torn
3 Tbsp chopped mint leaves (4 sprigs)
1 Tbsp sesame seeds
Stevia
2 Tbsp rice wine vinegar or white vinegar
Sea salt, to taste
4 12-inch flour tortillas

Heat a grill pan over high heat. Toss chicken with the soy sauce substitute and oil, and sprinkle with the grill seasoning. Then grill for 6 minutes on each side. Slice the cooked chicken at an angle and set aside.

Next, peel the cucumber, half it lengthwise and thinly slice it on an angle. Then combine the cucumber, sprouts, carrots, scallions, basil, mint and sesame seeds with the vinegar and a light sprinkle of stevia powder. Season the veggie-and-herb salad with salt to taste. Add the sliced chicken to the salad and toss to mix.

Heat a nonstick skillet on high heat, then sear the tortillas 15 seconds on each side. Pile the chicken and salad combo in each tortilla and drizzle liberally with spicy peanut sauce before wrapping and rolling.

Spicy Peanut Sauce

¼ cup organic chunky peanut butter
2 Tbsp soy sauce or Braggs Liquid Aminos®
1 Tbsp rice wine vinegar or white vinegar
¼ tsp cayenne pepper
2 Tbsp olive oil

Peanut butter should be at room temperature. If it has been refrigerated, soften it in the microwave. Then whisk the peanut butter, soy sauce, vinegar and cayenne pepper together. Slowly pour in the olive oil while you stir.

Veggie Tostadas

Dr. Michael Cutler — Wed, 25 May 2011 11:00:28 +0000

Here’s a cool and tasty variation of a culinary favorite that your family is sure to enjoy.

Veggie Tostadas

1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) corn, drained and rinsed
1 red bell pepper, chopped
1 small bunch cilantro, chopped
1/3 cup balsamic vinegar
1/2 cup salsa (recipe below)
1 tsp fresh minced garlic
1 tsp ground cumin
Shredded cabbage
Baked tortilla chips

Combine the beans, corn, bell pepper, green onions and cilantro in a bowl, then set aside. In a separate bowl, combine the vinegar, salsa, garlic and cumin. Pour the mixture over the vegetables and mix well. Serve on a bed of shredded cabbage or baked tortilla chips. TIP: This salad tastes best when chilled overnight.

Salsa

¼ cup fresh cilantro
½ medium onion
2 Tbsp fresh lemon juice
5 ripe Roma tomatoes
1 tsp cider vinegar
2 tsp sea salt
6 baby carrots
½ chopped avocado
1 Serrano chili pepper (if desired)

Place the cilantro, onion, lemon juice, tomatoes, vinegar, sea salt, carrots, avocado and chili pepper into a blender. Blend together until the ingredients are of a desired consistency.

Spinach Stroganoff

Dr. Michael Cutler — Wed, 11 May 2011 11:00:15 +0000

Try this quick and easy dish that’s as delicious as it is good for you.

Spinach Stroganoff

2 lbs fresh spinach
1 white onion, chopped
1 lb white mushrooms
¼ cup almond milk (recipe below)
½ tsp garlic powder
2 Tbsp whole wheat flour

Steam the spinach with half the onions and mushrooms until tender (usually about 7 to 10 minutes). Drain the spinach and pour it into the serving dish, then set aside. In a separate pan mix the almond milk, garlic powder, flour and the remaining onions and mushrooms, and heat until the vegetables are tender (12 to 15 minutes). Place these ingredients into a blender and blend until creamy. Pour the warm mushroom sauce over the spinach as it is served. Enjoy!

Almond Milk

1 cup raw almonds, soaked in water for two hours and drained
4 cups water
1 Tbsp natural sweetener (stevia, agave nectar, sucanat or Grade B maple syrup)

Place almonds and water in a blender and pureé until smooth. Pour the pureé into a pitcher through a strainer lined with a double layer of cheesecloth and wring out as much of the liquid as possible from the almonds. Sweeten to taste. You may refrigerate the almond milk for up to one week, but always shake well before using.