Swank Recipe Ideas
by Ideal Nourishment Coach, Lily Calfee
Daily totals: 2 servings of dairy, 3 tsp saturated fat, 4-10 tsp unsaturated fats
(depending on lifestyle)
Breakfast
Muesli, serves 6 to 8
unsaturated fats: 1 tsp/serving
saturated fats: 1/2 tsp/serving
dairy: 1/2 serving
3 cups / 101/2 oz / 300 g rolled oats
1/2 cup / 2 oz / 60 g chopped almonds
1/4 cup / 1 oz / 30 g golden raisins, plus more
to serve
1/4 cup / .5 oz / 15 g raw wheat or oat germ
1/4 teaspoon fine grain sea salt
3 to 4 cups non-fat plain yogurt
water
maple syrup, to taste
In a large bow, toss together the oats,
almonds, raisins, wheat germ and salt.
Transfer to a airtight glass jar until you are
ready to use it.
For each serving, spoon 1/2 / 4 oz / 115g
cup yogurt into a bowl, thin with 1/4 cup / 60 ml
water, and sweeten with a smidgen of maple
syrup. Stir in 1/2 cup / 2 oz / 60 g muesli and let
in in the refrigerator for at least an hour, or
preferable overnight. Top with a small handful
of raisins and serve.
Oatmeal, serves 4
dairy: 1/16 serving
unsaturated: 1/2 tsp/serving
saturated: less than 1/4 tsp/ serving
3 cups / 700 ml water
11/2 cups / 5 oz / 140 g rolled oats
1/2 tsp fine-grain seal salt
1/4 cup / 2 oz / 60 g plain non-fat yogurt
8 prunes
2 Tb maple syrup, or to taste
20 hazelnuts
Note: When I need to bake or roast a small amount of
ingredients, I use my toaster oven. If your toaster oven
has a “Bake” setting, and a appropriately sized baking
tray, use it to toast nuts, make small batches of cookies,
and roast vegetables. Preheat it like you would your
regular oven.
Preheat oven to 350°F/180°C. Bring
water to boil in a small saucepan. Stir in oats
and salt. Turn down heat and simmer until
oatmeal has thickened and the oats are
tender, about 10 minutes. Remove from heat.
Meanwhile, put hazelnuts on rimmed
baking sheet, and toast until they start to
darken and get fragrant. This usually takes
just a few minutes. The nuts near the edges of
the pan will brown faster, so give the pan a stir
or two during roasting. Remove from oven, let
cool, and chop.
Chop prunes, and fold most of them,
with the yogurt into the oatmeal. Taste for
sweetness, and add maple syrup if desired.
Divide oatmeal into four bowls and top
with remaining prunes and hazelnuts.
Fruit Salad, serves 4 to 6
dairy: none
fats: none
1 Tb mint
2 small apples, or pears
6 small fresh figs, quartered
1 cup / 5 oz / 140 g raspberries, cut in half
1 large nectarine
2 cups / 10 oz / 280 g seedless grapes
big squeeze of fresh orange juice
drizzle of honey.
Chop mint. Core apples or pears, cut
into 1” cubes. Keep them covered in lemon
water until ready to use. Quarter figs, halve
raspberries, pit and cube nectarine. Drain
apples well, just before combining fruit. Add
orange juice, mint, and honey. Toss very
gently, avoid bruising the fruit. Serve
immediately.
Lunch
White Beans and Cabbage, serves 4
dairy: less than 1/4 serving
unsaturated fats: 1 tsp/serving
saturated fats: 1/4 tsp/serving
2 Tb extra-virgin olive oil
4 oz / 115 g potatoes, unpeeled
fine-grain sea salt
1 large shallot, thinly sliced
2 cups / 12 oz / 340 g cooked and cooled
white beans, or 1(15 oz) can white beans
3 cups / 8 oz / 225 g very finely shredded
green cabbage
a bit of freshly grated parmesan cheese
Scrub and cut potatoes into tiny cubes.
Add olive oil, potatoes, and a large pinch of
salt to a skillet over medium-high heat. Toss,
cover, and cook until potatoes are cooked
through, 5 to 8 minutes. Toss the potatoes
twice while cooking, scraping the pan as you
go.
Slice the shallot thinly, and rinse and
drain the beans well. Stir both into the
potatoes, letting everything brown in a single
layer for a couple minutes. Scrape the pan,
and toss everything together. Cook until the
beans are nicely browned, and crispy on all
sides.
Stir in the cabbage and cook for another
minute, or until the cabbage loses a bit of its
structure. Serve dusted with Parmesan.
Miso-Curry Delicata Squash, serves 4
dairy: none
unsaturated fats: 3 tsp/serving, 4 with chicken
saturated fats: 1/2 tsp/serving, 11/2 with chicken
12 oz / 340 g delicata squash
1/4 cup / 60 ml extra-virgin olive oil
4 Tb white miso paste
1 Tb red Thai curry paste
4 medium new potatoes, unpeeled
2 Tb fresh lemon juice
11/2 cups / 11/2 oz / 45 g chopped kale, stems
removed
1/4 cup/ 11/2 oz / 45 g toasted sunflower seeds
3/4 cup / 1 oz / 30 g chopped fresh cilantro
Note: This recipe goes very well with roast chicken. Use
about a pound of boneless, skinless, chicken breasts.
Dissolve 2 tablespoons of salt and 1 tablespoon of
sugar in 2 cups cold water. Soak chicken in brine for at
least half in hour, preferably for a full hour. I put the
everything in a gallon ziplock in the fridge overnight.
Allow to rest at room temperature for 30 minutes before
beginning. Heat 1 tablespoon olive oil in cast iron skillet,
until shimmering. Remove chicken from brine, and
sprinkle with salt and pepper. Place breasts, smooth
side down, in hot cast iron for five minutes, or until
browning. Remove from heat, flip chicken, and transfer
skillet to oven to roast with vegetables for 20-25
minutes, or until chicken has an internal temperature of
165°F/74°C. Let cool slightly, slice, and toss with
roasted vegetables and toppings.
Preheat oven to 400°F/205°C.
Cut squash in half lengthwise and
remove seeds with a metal spoon. Cut into 1/2”/
1cm thick semi-circles. Scrub potatoes and cut
into chunks.
Whisk together olive oil, miso, and curry
paste. Combine potatoes and squash in a
large bowl with 1/4 cup / 60 ml of the miso-curry
paste. Toss well, and spread into a single layer
on a rimmed baking sheet.
Roast for 25 to 30 minutes, on middle
rack, until everything is tender and browned.
Toss twice, once browning has started. Watch
carefully starting at 20 minutes, you want
everything browned, but not burned.
Meanwhile, whisk lemon juice into
remaining miso-curry paste, and stir in the kale
until coated. Toss the roasted vegetables
gently with the kale, seeds, and cilantro. Serve
in a large bowl or platter.
More-Than-Potato Salad, serves 4 to 6
dairy: none
unsaturated fat: 1 tsp/serving
saturated fat: less than 1/4 tsp/serving
4 small waxy potatoes, unpeeled
a big handful of green beans
2 Tb whole grain mustard
2 Tb red wine vinegar
1 Tb and 1 tsp extra-virgin olive oil
1/2 tsp honey
fine-grain sea salt
1/4 cup / 1/4 oz / 10 g finely chopped dill
1 small leek, white and tender green parts
6 stalks celery, trimmed and diced
1 cucumber, unpeeled
1 Tb fresh chives
Bring a pot of water to a rolling boil. Salt
generously. Scrub and quarter potatoes, and
add to water. Cook until tender, about 10
minutes.
Trim and slice green beens into 1”
pieces, and add to pot 30 seconds before the
potatoes are
done cooking. Drain and set aside.
Meanwhile, whisk together mustard,
vinegar, 1 tablespoon olive oil, honey, and 1/4
tsp salt. Set aside.
Trim and chop leek, and rinse well in
cold water. Drain and set aside. In a large
skillet, saute the dill in a teaspoon of olive oil
over medium-high heat. Add a few pinches of
salt, stir in the leek, and saute until golden, 4
to 5 minutes.
Trim and dice celery. Slice cucumber in
half lengthwise, scoop out seeds, and dice into
tiny cubes. Chop chives.
In a large bowl, gently toss the
potatoes, green beans, celery, cucumber,
chives and half of the leek with most of the
dressing. Taste, add salt if needed. Turn into
serving platter, and drizzle with remaining
dressing and leeks. Serve chilled or at room
temperature.