Tissue Recovery

Recipes

Here are a few examples of recipes that consist of low glycemic index foods. They are meals, which will not raise your blood sugar too much and are of low fat content. They consist of a good protein and carbohydrate ratio and will promote lean muscle mass.

The recipes have been altered to eliminate the use of heated oils, for example, stir frying vegetables or browning turkey in oil is substituted with using water to prevent sticking to the skillet. I have also eliminated the use of sugars in some of the recipes that called for it.

All of the recipes can be altered to your taste; you can substitute any of the vegetables to your liking, or add spices and herbs to your taste.

Dressings should be doubled or tripled if you have added many vegetables or if you want to use the extra on other salads, which I like to do.

For convenience, I like to have cooked beans or lentils on hand to add to receipes

I often eat salads for breakfast and leftover dinners for breakfast or lunch. It is a healthy change to eat these foods for breakfast, as they do not increase your blood sugar like the traditional breakfast of toast, bagels, cereal, etc. You will find that you have much more energy during the day and are able to function at your best both mentally and physically. Try it!

Remember it is FUN to deviate from the recipe and create something new and tasty without the use of high glycemic index foods, heated oils, fats, sugar, butter, etc. As a general rule the more you substitute the higher glycemic index carbohydrates like bread, potatoes, rice and pasta for the lower glycemic index carbohydrates (vegetables, beans, lentils and peas), the lower glycemic index your total meal will have. You can substitute higher glycemic index carbohydrates with seeds and nuts which can be sprinkled on salads. Avocados as well can be added to salads. This will also give you more essencial fatty acids which are very important. Experiment and enjoy a new way of eating for a healthy life!

4420 Hotel Circle Court Suite 210 San Diego, Ca 92108-3423

Phone: 800-883-1252 Web site: www.tissuerecovery.com.

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COLD SOBA NOODLES - Serves 4 servings

1/2 pound soba noodles (found in Asian section of grocery stores)

2 T. olive oil

3 T. rice vinegar or distilled white vinegar

2 t. tamari or soy sauce

1 t. dark sesame oil

1 1/2 t. minced fresh ginger

1 T. coarsely chopped fresh cilantro

1 carrot, cut into 1" sticks

Any vegetables of you choice, cauliflower, cucumbers, cooked or raw zucchini, eggplant, Chinese cabbage, etc.

Dressing - mix the oil, vinegar, tamari, sesame oil, ginger and cilantro together in a bowl.

Cook noodles as instructions indicate on package. Drain and rinse under cool water. Set aside to drain. Combine noodles and vegetables, add dressing and toss well. Garnish with sesame seeds.

** Double the dressing & use leftovers on a green salad, or even on raw vegetables, i.e. Cucumbers**

*** May add tofu also*** Very good for breakfast, lunch and dinner***

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THE MOST SIMPLE GREEN SALAD Serves 2-3 servings

1 head Romaine lettuce cut into strips

1/2 head Red cabbage sliced thinly

2 cucumbers, sliced

1 carrot, sliced

1 red pepper, cubed or sliced into strips

1 green pepper, cubed or sliced into strips

2 tomatoes cut in bite size pieces

1 cup cooked brown rice

1 cup cooked beans (kidney, black, pinto)

Balsamic vinegar dressing

Lay lettuce and cabbage on large salad platter. Top with thin layer of rice then beans. Add vegetable and toss with dressing.

** Can add leftover chicken or turkey to this salad or cooked tofu slices.**

***Very good for breakfast, lunch or dinner***

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EGG, LENTIL & VEGETABLE SCRAMBLER

1 bag of brown lentils

3 or more eggs

1/4 head of broccoli

1/4 head of cauliflower

Cook lentils for 30 minutes. Chop up broccoli & cauliflower. Mix the eggs with lentils and vegetables in a pan with salt and pepper to your taste. Stir until eggs are well done. The amount of lentils and vegetables depends on how much you want to make. What is left over from the cooked lentils, you can save and put into a vegetable salad later.

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HOT CHILI PASTA & TUNA SALAD Serves 4 servings

Dressing:

2 T. balsamic vinegar

2 T. olive oil

1 clove garlic, peeled and minced

1/2 teaspoon dillweed or 1 teaspoon snipped fresh dill

Salt to taste (optional)

Freshly ground pepper to taste

Salad:

1/2 pound pasta or hot chili bumbola, cooked al dente, drained, rinsed and cooled. If plain pasta is used, add red pepper flakes.

1 7-ounce can water packed tuna, well drained

1/3 cup diced red onion

1 cup sliced carrots raw or steamed

1 sweet red pepper, cored, seeded, and diced

1 cup cooked green peas

1/2 cup diced celery

1/3 cup minced fresh parsley

Cherry tomatoes, halved, for garnish

1. In small bowl, combine the dressing ingredients, set the dressing aside.
   
2. Place the cooled pasta in large bowl, and toss the pasta with the remaining salad ingredients except the cherry tomatoes. Add the dressing to the salad and toss the ingredients again.
   
3. Serve the salad garnished with the tomato halves.
   

*** Very good for breakfast, lunch or dinner***

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BAKED SALMON 1 serving per steak

1 salmon steak

2 teaspoons of tamari

1/2 lemon

Salt and pepper to taste

Rosemary

1. Use foil pouch in a baking pan.

2. Add 1 teaspoon of tamari on each side of the salmon steak, squeeze 1/2 lemon on each side, salt and pepper to taste and sprinkle Rosemary to taste on each side.

3. Close the foil pouch and bake in oven on 400 degree for 20 minutes or until done.

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TURKEY WITH PEAS & CORN Serves 3-4

1 1/2 pounds ground turkey

1 package of frozen peas

1 package of frozen corn

Salt to taste, optional

Creole seasoning (Tony Chacheres) to taste

Cook ground turkey in skillet, add water to prevent sticking to skillet. Break up ground turkey as it cooks, and add more water as needed. Once turkey is cooked, add peas and corn and cook until vegetables are done. Sprinkle with Creole seasoning to taste.

***May add or substitute with other vegetables*** Very good for lunch or dinner***

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Vegetable-Bean Salad with Rice or Pasta Serves 4

Salad:

1 cup raw long grain rice, white or brown, cooked without butter or 3 cups cooked orzo, or package of pasta shells

1 15-ounce can kidney beans, drained or rinsed, or kidney beans cooked from scratch is best.

1 large stalk broccoli, flowerets cut, stems sliced, steamed for 5 minutes or blanched for 2 minutes

1/2 pound snow peas or sugar snap peas or china peas

1/2 pound mushrooms, sliced thin, about 2 � cups

1 green or red sweet pepper or both, cut into strips

4-6 scallions, slice thin

Dressing:

1/2 cup olive oil

2 T. lemon juice

3 T. vinegar

2 cloves garlic, crushed

1 t. dry mustard

1/2 teaspoon tarragon, crumbled, optional

1/2 t. salt, if desired

1/2 t. freshly ground black pepper, or to taste

1. In a large bowl, combine all salad ingredients.
   
2. In a jar combine all the dressing ingredients, and shake well, and pour the dressing over the rice and vegetable mixture. Toss the salad to mix it thoroughly. Refrigerate the salad until ready to serve.
   
   

***Very good for breakfast, lunch and dinner***Also good with diced or shredded cooked chicken

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MY FAVORITE LENTIL SOUP (Jane Brody's Good Food Book)

2 T. olive oil

2 large medium onions, chopped ( 2 cups)

3 carrots coarsely grated, 1 zucchini chopped

1/2 t. marjoram, crumbled

1/2 t. thyme leaves, crumbled

1- 28 ounce can tomatoes with juices, coarsely chopped

7 cups broth (chicken or vegetable)

1 1/2 cups dried lentils, rinsed and picked over

1/2 t. salt, if desired

1/2  fresh ground black pepper, to taste

6 ounces white wine

1/3 cup chopped fresh parsley or 2 T. dried parsley flakes

1. Heat oil in a large saucepan, and sautay the onions, carrots, zucchini, marjoram, and thyme, stirring vegetable for 5 minutes.
   
2. Add the tomatoes, broth and lentils. Bring the soup to a boil, reduce heat, cover pan and simmer until the lentils are tender.
   
3. Add the salt, pepper, wine, and parsley, and simmer for a few more minutes.
   

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LENTIL AND BULGUR SALAD Serves 4

Salad:

1 cup lentils

4 cups homemade broth or 4 cups water with bouillon cup, or organic broth

1 cup bulgur

1/2 cup finely chopped sweet onion (Spanish or red)

Add other vegetables: bell peppers red or green raw, cauliflower and zucchini steamed, etc.

1/2 cup thinly sliced scallions

Dressing:

2 cloves garlic, minced

1 T. Dijon mustard

1/2 cup chicken broth

1 T. olive oil

2 T. balsamic vinegar or red wine vinegar

1 T. cider vinegar

1/8 t. hot pepper sauce (Tabasco)

1/2 t. Worcestershire sauce

1 t. oregano

1/2 t. dried basil

1/2 t. ground cumin

1/2 t. salt, if desired, or to taste

Freshly ground black pepper to taste

1. In a medium saucepan, cook the lentil in the broth or water for 30 minutes. Let the lentils stand
   10 minutes, then drain.
   
2. Meanwhile, put the bulgur in a heat-proof bowl, pour boiling water over it, let stand 10 minutes or
   so, then drain.
   
3. Combine lentils, bulgur and vegetables in a large bowl. Add onions and parsley.
   
4. In a jar or small bowl, combine the dressing ingredients. Pour the dressing over the lentil mixture and toss the salad.
   
5. Add scallions at serving time and toss salad again.
   
   

***Very good for breakfast, lunch or dinner*** Also good mixed in a green salad

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TURKEY BURGERS Serves 3-4

1 Package of lean ground turkey, 1-7% fat

2 Tablespoons of chopped onion

2 Tablespoons of ketchup

1 teaspoon tamari

1 teaspoon Worcestershire sauce

Garlic powder and pepper to taste

1 teaspoon salt

1/2 teaspoons roasted garlic chili sauce

Dried parsley flakes to taste

2-3 Tablespoons of Dijon mustard

Mix all ingredients together in a bowl. Form patties and grill.

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TURKEY TACOS/BURRITOS

1 T. olive oil

1 medium onion, chopped

1 green bell pepper, chopped

7-8 mushrooms chopped or substitute another vegetable of your choice

3 cloves garlic, minced

1 pkg of lean ground turkey

1 T. chili powder

1 t. ground cumin

1/2 t. salt

1/2 cup salsa, optional

Shredded lettuce

1 cup chopped tomato

Corn or flour tortillas

1. Heat oil in a large skillet, over medium high heat. Add onion, green pepper, mushrooms, garlic, 4 minutes, stirring occasionally.
   
2. Crumble turkey into skillet; sprinkle with chili powder, cumin, salt. Cook 5 minutes until turkey is no longer pink, stirring frequently.
   
3. Add salsa, simmer 10-12 minutes, or until sauce thickens. (optional)
   
4. Spoon mixture into flour or corn tortillas and add lettuce and tomato.
   

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SIMPLE TOFU STIR-FRY Serves 3-4

Sauce:

1/2 cup broth (chicken or vegetable), or more

1 T. reduced-sodium soy sauce or tamari

1 T. mild rice wine vinegar

1 T. minced garlic

1/2 t. hot red pepper flakes, or to taste

1 t. oriental sesame oil

Stir-fry:

1/2 pound mushrooms, sliced

1 pound firm-style tofu, cut into bite size cubes

1 head of Chinese cabbage, chopped into strips

2 carrots, sliced

1 red sweet pepper cut in strips

2 Japanese eggplant, sliced

1 bunch of broccoli, flowerets

1-2 zucchini

*Vegetables can be substituted to your liking

1/2 cup thinly slice scallions

1. In small bowl combine the sauce ingredients and set aside
   
2. In a large skillet or wok combine vegetable, add water, cook until vegetables are done.
   
3. Add tofu; cook until tofu is heated through.
   
4. Pour sauce over vegetables and tofu, mix to coat with sauce.
   
5. Serve with cook white or brown rice.
   

* Very good for breakfast, lunch or dinner

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BLACK BEANS WITH TURKEY AND RICE Serves 4

1/2 pound ground turkey

1 cup chopped onion

1 cup chopped green pepper

1 cup chopped red pepper

1 zucchini chopped

1 cup cauliflower chopped

2 cloves garlic, peeled and minced

1 T. fresh lemon juice

1 T. Dijon style mustard

1 t. chili powder

2 T. reduced-sodium soy sauce or tamari

1 cup (8 ounce can) tomato sauce

2-3 cups cooked black beans

3 cups hot cooked brown rice

1. In a large skillet, cook turkey over medium heat, add water to prevent sticking. Break up meat into small clumps. Add onion, garlic and vegetables until they soften. In a small bowl, whisk together the lemon juice, mustard, chili powder, soy sauce, and tomato sauce, stirring ingredients until they are smooth. Add this to the turkey mixture, combining the ingredients well.
   
2. Stir in the beans and cook the mixture over medium-low heat until heated through. Serve black beans and turkey mixture over the hot cooked rice.
   

**This is also good wrapped in a whole wheat tortilla (burrito)** Very good for breakfast, lunch or dinner

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CHICKEN AND MUSHROOMS Serves 4-6

6 boneless, skinless chicken breast halves

Salt to taste (optional)

Freshly ground pepper to taste

6 cloves garlic, peeled

1 pound mushrooms, halved if large

1/2 cup balsamic vinegar

1 cup chicken broth

1 bay leaf

1/2 t. thyme

1. Season chicken pieces with salt and pepper.
   
2. Cook chicken pieces over medium-high heat for 10 minutes. Add water to prevent sticking.
   
3. Add garlic, turn chicken and scatter mushrooms over the chicken. Shake skillet to distribute the mushrooms. Add vinegar and broth, bay leaf, and thyme.
   
4. Cover the skillet tightly, and cook the chicken over medium-low heat turning it once as it cooks. Once it is cooked removed chicken and keep warm.
   
5. In the uncovered skillet cook the mushroom over medium high heat until done. Remove the bay leaf and pour the mushroom and sauce over the chicken.
   

***Very good for lunch and dinner***

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CHICKEN WITH VEGETABLES Serves 3-4

4 boneless, skinned, chicken breasts

1-2 onions, chopped

1 sweet red pepper

1 green pepper

1/2 head cauliflower

1-2 zucchini

Cayenne pepper, to taste

Garlic powder, to taste

Dry ground mustard, taste

Thyme, to taste

1. Cook chicken in skillet, add water to prevent sticking.
   
2. Sprinkle chicken with cayenne pepper, garlic powder, dry ground mustard, and thyme. Turn chicken and season again.
   
3. Add vegetables when chicken is about done. Cook until vegetables are done.
   
   

* If you have leftover rice and/or beans you may add it to the chicken in step 3

*May substitute turkey for chicken *Good for lunch, dinner, or leftovers for breakfast on salad or in a burrito

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MISO SOUP Serves 4

6 cups of water

1 onion, sliced or chopped thin

7 T. miso (soybean paste)

Vegetables of your choice (ie. Sliced carrots, eggplant, green beans)

1 package of firm tofu

1/2 head of Chinese cabbage

Green onion, to taste, chopped thin

1. Place water in pot, add onions, and bring to boil.
   
2. Cook until onions are translucent.
   
3. Add miso, stir until paste has dissolved, DO NOT bring to a boil.
   
4. Add vegetables of your choice, when about ready add in tofu and Chinese cabbage.
   
5. At serving time top soup with green onions.
   
   

***May add cup of cooked rice and/or beans***Good for breakfast, lunch and dinner***

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ALPINE POTATO-VEGETABLE SOUP Serves 4

1 clove garlic, minced

1 onion, chopped

5 cups chicken broth

3 medium russet potatoes, peeled and cubed

2 medium carrots, sliced

2 medium celery stalks, sliced (reserve and slice the tops separately)

1 zucchini, sliced

1 T. snipped fresh dill or 1 t. dried dill weed

2 or 3 sprigs fresh parsley, minced

1 t. salt, optional

1/2 teaspoon freshly ground pepper

1. In a large saucepan, saute the garlic and the onions in water until the onions are translucent.
   
2. Add the broth, potatoes, carrots, celery (without the tops), and zucchini.
   
3. Bring soup to a boil, and simmer it for 15-20 minutes or until the potatoes are just tender.
   
4. Add the dill, parsley, salt, pepper, and reserved sliced celery tops.
   

*Good for breakfast, lunch and dinner

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Miso Tahini Dressing

1 T. garlic finely chopped

2 T. miso

2 T. sesame tahini paste

3 T. tamari soy sauce

1/3 cup rice vinegar

1/3 cup water

1/2 T. lemon juice

1/2 cup colavita extra virgin olive oil

3 scallions, chopped

Salt and pepper to taste

Place garlic, miso, tahini, soy, scallions and vinegar into bowl and whisk to get rid of lumps. Add water slowly to get a creamier consistency. Add olive oil slowly while whisking. Add lemon juice and season with salt and pepper to taste.

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EVERYDAY VINAIGRETTE

1 large clove garlic, peeled and chopped

1/8 t. salt

1 to 2 T. balsamic vinegar, to taste

2 T. of other vinegar or fresh lemon juice

1 t. Dijon-style mustard

2 dashes of Worcestershire sauce

2 T. olive oil

Freshly ground pepper to taste

In a mortar with a pestle (wooden or ceramic), mash the garlic with the salt until the ingredients form a paste. Or mash the garlic in a garlic press. Transfer the garlic paste to a small bowl or jar, and add the remaining ingredients, whisking or shaking them until the dressing is well combined.