Thanks to John Kasawa for the image.

Homemade Sausage With Shrimp and Mushrooms:

1 lb. pork sirloin cut into 1″ cubes (can use chicken or turkey; for mixed types use dark or light meat, for protein types use dark meat and for carb types use light meat only)
1/2 cup pork fat  (for mixed types you can use less fat)
12 pieces shrimp
1 tsp. ground sage
1 tsp. ground thyme
1 tsp. ground rosemary
1 tsp. ground onion powder
1/2 tsp. ground cardamom
1/4 tsp. ground nutmeg
2 tsp. sea salt
1/2 tsp. ground pepper
1 tbsp. dry sherry
3 cloves garlic
3 tbsp. butter
1/4 cup stock (beef, chicken, duck or turkey)

Handful chopped mushroom caps (any kind)
sea salt

Mix pork, fat and all spices together in food processor. Form into patties (or leave as ground meat). Heat stock and butter in frying pan. Cook patties in stock and butter on low flame with pan covered until cooked through (or leave pink on the inside if preferred).  Remove meat, leave sauce.  Add some more butter if necessary and add shrimp. Sprinkle with salt. Cook shrimp lightly in sauce.  Remove shrimp and add mushrooms. Sprinkle with salt.  Lightly cook mushrooms in sauce (add sea salt).  Mix mushrooms with sausage and/or shrimp, if desired. 

Ginger-Garlic Pork:

1 lb pork loin (or chicken breasts)
1/2 bulb garlic (finely diced)
about 1″ cube fresh ginger (finely diced)
3 tbsp. soy sauce
juice of 1 lemon
3-4 tbsp. olive oil
3-4 tbsp. butter

Mix garlic, ginger, soy sauce and lemon juice in a small bowl.  Pound pork loin into thin slices.  Marinate pork in garlic/ginger mixture for 24-48 hours. Saute pork in sauce with olive oil and butter.


3 cloves garlic (finely chopped)
1/2 cup fresh parsley (finely chopped)
4 oz. Parmesan or Asiago cheese (freshly grated)
1 medium onion (finely chopped)  (optional; kids are not too keen on this sometimes)
1 lb ground beef, chicken or turkey (again: PT: beef or dark-meat poultry, MT: any of these will do, CT: white meat poultry)
1/2 cup breadcrumbs
1 large egg, lightly beaten
3 tbsp. red wine
2 tbsp. tomato paste or 1 whole tomato
1/2 tsp. sea salt
1/8 tsp. black pepper
olive oil
1/2 cup stock
1/4 cup white wine

Combine all ingredients in a large bowl and massage gently until fully mixed.  Form into meatballs.  Brown slightly with olive oil in frying pan (this is optional for those concerned with overcooking food).  Add stock and white wine and simmer gently until done (about 10-15 minutes, depending on the size of the meatballs).  Be careful not to overcook.

Garlic Butter Shrimp With Cream Sauce

4 cloves garlic (minced)
4 tbsp. butter
1/4 cup fish stock
12 pieces shrimp
sea salt
3 tbsp. cream

Heat butter and add garlic on low heat.  Cook until aromatic.  Add stock and shrimp, sprinkle with salt.  Maintain low heat and cover.  Allow to cook for 3-5 minutes until color changes.  Remove from heat and add cream.

Fish With Tomatoes

1 lb. light-meat fish such as Cod, Haddock, Halibut, Red Snapper, Sole
1 cup freshly diced tomatoes
Sea salt
fresh parsley diced

Add tomatoes to frying pan and heat over low heat. Add fish and sprinkle with salt.  Cover and cook lightly for 3-5 minutes, depending on thickness of fish. Remove from heat and sprinkle with parsley or other fresh herb.

Cucumber Yogurt Salad

1 cucumber (diced or chopped depending on preference)

1 cup yogurt
juice of 2 lemons
1 tbsp. fresh cilantro (minced)
1 clove garlic
1 tsp. sea salt

Crush garlic with sea salt with mortar and pestle.  Add garlic mixture to yogurt. Add lemon juice, cilantro and cucumber to yogurt and mix.
This is also great as a dip for veggies (without cucumbers).

Steamed Cauliflower With Cheese

1/2 head of cauliflower
about 4 oz cheese (raclette, gruyere, emmentaler, or comte are great, even cheddar is good)
1-2 tbsp. butter
for dairy-free: olive oil and soy sauce or sea salt.

Roughly chop cauliflower to desired size.  Soak in filtered water for 5 minutes or so. Drain water into steamer and turn heat on high.  Add cauliflower to steamer tray and cover pot. Grate cheese (this is done easily and quickly with a food processor).  Allow cauliflower to soften (steam for about 5 minutes after water boils).  Check with fork for doneness (use oven mitt so as not to burn your hand), do not overcook. Remove cauliflower from steamer and empty in an oven dish. Add butter and grated cheese on top.  Bake for about 8 minutes until cheese is melted.  If you’re using olive oil there is no need to bake so just add olive oil and salt or sea salt after steaming and serve.  

Tuna Tartar:

3/4 lb raw sashimi-grade tuna (for carb types this can be substituted with any light-colored fish that has been marinated with lemon and/or lime for a few hours)
1 avocado
2 tomaotes
1 tsp. dried wakame seaweed
1 tbsp. diced fresh dill
1 tbsp. diced fresh cilantro
2 tbsp. diced fresh scallions
juice of 1 lime
1 tbsp. soy sauce
1 tbsp. olive oil
cayenne (optional)

Rehydrate wakame in hot filtered water for about 30 minutes.  Chop tuna, avocado and tomatoes and place in a medium-sized bowl.  Drain wakame. Add all other ingredients to bowl and mix together. Add dash of cayenne to add some spice.


1/2 lb. cod, sole, haddock, red snapper or any other light-meat fish
3 sea scallops
juice of 2 lemons

1 tbsp. fresh cilantro
1 tsp. fresh dill
1/2 cucumber
1/2 bell pepper
1/2 stalk celery
1/2 avocado
2-3 tbsp. olive oil
sea salt

Marinate white fish and scallops in lemon juice for at least 4 hours or overnight.  Chop herbs and veggies.  Drain lemon juice from fish thoroughly.  Mix fish and veggies. Add olive oil and sea salt to taste.

Please feel free to share your recipes with us. Send a note to the Chapter Leaders through the Contact form.


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