Nine Servings of Vegetables

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Description

This is an easy-to-read cookbook by Josephine Zanetti, Certified Holistic Nutritionist, that contains many recipes from around the world.  It also has a lot of information about foods, kitchen tips, cooking methods, and much more.  The goal of the cookbook is to make the nutritional balancing diet more interesting and varied, and it achieves this goal.  Recipes in the book are divided into sections about meats, poultry, grains, and vegetables.  There are also sections about sauces, dips, spreads, and dressings.  For rapid development however, one should eat mainly the preferred vegetables, as set out by Dr. Larry Wilson.

Contents

In Nine Servings of Vegetables, Josephine shares her passion for the best nutritional foods. Enjoy over 180 delicious, original, healthful recipes—including dips and spreads, healthful animal fats and protein, vegetable noodles, and many all-vegetable dishes. This cookbook is not only for those on the nutritional-balancing program, but can also be enjoyed by everyone who seeks good health and wish to stop illnesses in their tracks.

Acknowledgements 3
Foreword 11
Introduction 13
CHAPTER ONE Nutritional Balancing 25
CHAPTER TWO Kitchen Tips 39
CHAPTER THREE Ingredients for the Nutritional-Balancing Diet 61

Recipes

Introduction to the Recipes 157

The Basics
BROTHS
Vegetable Broths 163
Bone Broth 164
Miso Broth 166
Lemongrass Broth 167

RENDERED ANIMAL FATS​
Duck or Chicken Fat 168
Beef or Lamb Tallow 169

COMPOUND BUTTERS
Garlic and Mustard Butter 170

EGGS
Perfect Soft-Boiled Eggs 172
Perfect Poached Eggs 173

HERB AND SPICE BLENDS
Rosemary-Sage Sea Salt 174
Italian Blend 175
Moroccan Cumin Sea Salt 176
Bahārāt 177
Za’atar 178
Ras el Hanout 179
Curry Powder 180
Arrowroot Thickener 181

Dips and Spreads

Persian Carrot and Caraway Dip 183
Steamed Garlic 184
Spinach and Watercress Dip 185
Mint, Garlic, and Green Pea Dip 186
Goat Cheese with Fines Herbes 187
Bagna Càuda (Hot Anchovy Dip) 188
Warm Squash Hummus 189
Broccoli Hummus 190
Carrot Hummus with Almond Butter 191
Rutabaga-Garlic Dip 192
Sardine Herb Pâté 193
Broccomoli 194
Black Sesame Seed Tahini 195
Pumpkinseed Tahini 196
Basil Pesto 197
Tapenade 199
Herbed Marinated Olives 200

Dressings​

Lemongrass-Cumin Dressing 203
Egg Mayonnaise 204
Milk Mayonnaise (Maionese de Leite) 206
Josephine’s Caesar Salad Dressing 208
Crème Fraîche 209
Black Botija Olive Dressing 210
Mustard Dressing 211

Sauces

Mustard Sauce 213
Tarragon-Mustard Sauce 215
Easy Curry Sauce 215
horseradish Sauce 216
Italian Green Sauce (Salsa Verde) 216
Cilantro Chimichurri Sauce 217
Cauliflower Alfredo Sauce 218
Spicy Almond Butter Sauce 219
Miso-Ginger Sauce 220
Ginger Paste 220
Garlic and Oil (Aglio e Olio) 221
Spicy Beet Ketchup 222
Beet and Horseradish Salsa 224
Turmeric Yogurt Sauce 225
Garlic Herb Yogurt Sauce 226
Middle Eastern Yogurt Sauce 227
Almond Butter Yogurt Sauce 228
Yellow Beet and Tarragon Yogurt Sauce 228

Soups and Stews​

Under-the-Weather Chicken Stock Soup 231
Stewed Garlic Soup 233
Baby Bok Choy and Quinoa Soup 234
Sweet Potato and Leek Soup with Turmeric
and Black Sesame Seeds 235
Fennel and Cauliflower Cream Soup 236
Beluga Lentil Soup 237
Indian Stew with Cauliflower and Peas (Gobi Matar) 238
Brussels Sprouts Stew 240
Italian Vegetable Stew (Jospehine’s Giambotta) 241
Moroccan Vegetable Stew 242
Pot au Feu (French Stew) 244
Chicken and Fennel Stew 246
Middle Eastern Squash and Beluga Lentil Stew 247

Cultivated and Wild Leafy Greens

Sautéed Baby Bok Choy with Garlic and Ginger 249
Sautéed Baby Bok Choy & Swiss Chard w Garlic Scapes and
Sorrel Dressing 250
Sautéed Swiss Chard with Garlic and Lemongrass 251
Mustard Greens with Sweet Onions 252
Greens and Sweet Potato Curry 253
Wilted Spinach with Botija Olives and Goat Cheese 254
Sautéed Mizuna and Mustard Greens 255
Dandelion Leaves with Garlic 256
Braised Kale with Pumpkinseed Tahini 257
Arugula and Watermelon Radishes with Olive Oil 258
Steamed Radicchio with Spicy Almond Butter Sauce 259
Roasted Radicchio 260
Collard Green Wraps 261
Collard Green Wraps with Broccoli Hummus and Aioli Sauce 262
Braised Belgian Endives 263
Classic Sautéed Beet Greens with Garlic and Olive Oil 264
Beet Greens with Black Sesame Seeds 265
Sautéed Fiddleheads 266

Brassica Vegetables

Greek Vegetable Salad with Botija Olives 269
Steamed Cauliflower with Tapenade 270
Cauliflower Chinese Fried Rice 271
Purple and Orange Cauliflower with Turmeric Yogurt Sauce 272
Cauliflower Steaks with Cilantro Chimichurri Sauce 273
Breakfast Cauliflower and Quinoa Porridge 274
Orange Cauliflower, Purple Broccoli, and Carrots with
Bagna Càuda 275
Broccoli Salad with Steamed Garlic and Basil Pesto 276
Broccoli with Mustard Milk Mayonnaise 277
Sautéed Brussels Sprouts with Garlic 278
Pressure-Cooked Brussels Sprouts with
Tarragon- Mustard Egg Mayonnaise 279
Brussels Sprouts Leaves 280
Braised Shredded Green Cabbage and Carrots in Chicken Broth 281
Roasted Cabbage with Tarragon-Mustard Sauce 282
Mexican Green Cabbage and Rutabaga 283
Spiced Curry Savoy Cabbage 284
Braised Curried Cabbage, Onions, and Fennel 285
Braised Purple Cabbage with Goat Cheese 286
Stir-Fried Napa Cabbage 287
Braised Shredded Turnips with Onions and Carrots 288
Sauerkraut 289

Squashes​

Acorn Squash Half-Rings with Lemon-Thyme Butter 291
Acorn Squash Wedges 292
Steamed Butternut Squash 293
Squash Brochettes with Roasted Garlic Sauce 294
Butternut Squash and Brussels Sprouts en Papillote 295
Spaghetti Squash with Italian Green Sauce 296

Root Vegetables

Rutabaga and Sardine Salad 299
Golden and Red Baby Beet Salad with
Lemongrass-Cumin Dressing 300
Grated Golden Beet Salad with Garlic and Oil (Aglio e Olio) 301
Shredded Carrot and Radish Salad 302
Carrot Juice 303
Steamed Carrot Oven Fries with Yogurt Sauce 304
Steamed Rutabaga Oven Fries 305
Braised Carrots and Sweet Peas 306
Ribbon Rainbow Carrots with Basil Sauce and Raw Goat Cheese 307
Ribbon Carrots and Daikon with Mustard-Gingerroot Dressing 308
Carrots and Turnips with Lemon-Thyme Butter 309
Braised Baby Turnips and Carrots with Lemon-Thyme Butter 310
Rutabaga and Carrots en Papillote with Sage Butter 311
Steamed and Roasted Daikon, Carrots, and Fennel 312
Black Radishes with Lemon-Basil Milk Mayonnaise 313
Sweet Potato Fries with Spicy Beet Ketchup 314
Purple Sweet Potatoes and Orange Cauliflower 315
Sweet Potato Risotto 316
Sweet Potato and Celeriac Gratin 317
Roasted Celeriac 318
Mashed Parsnips and Japanese Potatoes with
Horseradish Butter 319
Roasted Baby Turnips with Tarragon-Mustard Sauce 320
Braised Florentine Fennel Wedges 321
Fennel with Brussels Sprouts 322
Sweet Onions en Papillote with Raw Goat Cheese 323
Onions with Duck Fat 324
Braised Leeks with Mustard Dressing 325
Spiced Braised Leeks 326
Yuca Flatbread Wraps 327
Yuca Mini-Pizzas with Olive Oil and Herbs 329
Yuca Gnocchi with Broccoli Pesto 331

Fresh Beans and Peas

Warm Salade Niçoise 336
Yellow, Green, and Purple Bean Salad 337
Asian Green Beans 338
Sweet Peas with Lovage and Crème Fraîche 339
Peas and Onions with Turmeric 340
Sugar Snap Peas with Josephine’s Caesar Salad Dressing 341
Sugar Snap Peas, Baby Bok Choy, and Garlic en Papillote 342

Spiralized Vegetable Pastas

Purple Sweet Potato Noodles with Sage Butter 346
Carrot-Beet Vermicelli with Carrot Tops Pesto 348
Golden Beet and Daikon Chow Mein 349
Parsnip Noodles with Cilantro Chicken 350
Butternut Squash Noodles with Cauliflower Alfredo Sauce 351
Watermelon Radish and Carrot Noodles with
Spicy Almond Butter Sauce 352
Parsnip and White Sweet Potato Noodles with
Mixed Herb Butter 353
Rutabaga and Celeriac Spaghetti with Lamb Ragoût 354

Grains​

Amaranth Porridge 357
Amaranth Crackers 358
Polenta 359
Polenta Croutons 360
Quinoa 361

Poultry​

Steamed Whole Chicken 363
Slow-Cooker Spicy Middle Eastern Chicken 364
Curried Chicken Thighs en Papillote 365
Poached Chicken Breasts with Spring Vegetables 366
Turkey Patties with Spicy Beet Ketchup 367
Moroccan Quail 368

Lamb​

Braised Lamb Meatballs (or Patties) with
​Tarragon-Mustard Sauce 371
Lamb Stew 373
Collard-Wrapped Lamb Ragoût with Mustard Sauce 375
Lamb Loin Chops 377
Moroccan Braised Lamb Shanks 378

Appendices​

Appendix A
Three-Week Menu Plan for Slow and Fast Oxidizers 381
Three-Week Menu Plan 388
Appendix B
Foods to Eat and Foods to Avoid 409
Appendix C
Guide to Approximate Amount of Protein in Ounces and Grams 417
Appendix D
Guide to Serving Sizes 419
Appendix E
High-Sugar and Low-Sugar Vegetables 420
Appendix F
Resources 421

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