You cannot buy your health; you must earn it through healthy living.
-Dr. Joel Fuhrman
PROTEIN POWER BREAKFAST
Prep time: 15 minutes. Cooking time: 20 minutes. Serves: 6
2 cups almond or oat milk
1 Tbsp lentils
2 Tbsp steel cut oats
2 Tbsp oat bran
1 Tbsp Kasha (buckwheat groats, toasted)
1 Tbsp flax seeds, ground
1 Tbsp chia seeds
1 Tbsp sunflower seeds
2 Tbsp walnuts, rough chopped
1 Tbsp pumpkin seeds, raw
4 large dates, rough chopped
1 Tbsp raisins
Fresh or frozen berries and/or bananas
Should you need a little sweetening use honey or maple syrup
Heat almond milk to a boil, add lentils, then add grains, seeds and oats. Stir, turn down the heat to simmer, stirring occasionally. Simmer for about 15 minutes until the lentils are tender. You may need to add more almond milk to keep the consistency creamy.
Add the nuts and dried fruit, stir and cover to simmer only until the dried fruits have warmed. Cut fresh fruit to add on top. Put in a bowl then drizzle a little honey over all, if needed.
Note: The almond milk and lentils give this breakfast a good protein boost and the nuts and seeds add Vitamin E and fiber.
RATATOUILLE
Prep time: 15 minutes. Standing time: 30 minutes. Cooking time: 50 minutes. Serves: 6
About 2 lbs. Eggplant, peeled and chopped
About 2 lbs. zucchini & yellow squash or 3 small zucchini, 2 yellow squash, chopped
1 large onion, chopped
5 fresh Roma tomatoes, parboiled for 30 seconds, peeled and chopped
1 large green pepper, cut into small chunks
4 garlic cloves, peeled and pressed
2 Tbsp fresh marjoram, chopped
1/2 cup fresh basil
1 Tbsp Chopped parsley
Salt and pepper
Put the chopped eggplant into a bowl and add a generous sprinkling of salt. Let stand for 30 minutes. Then rinse well and drain all of the liquid.
Do the same salting and rinse for the squash.
Sauté the eggplant in a large frying pan with about 1/3 cup water, stirring frequently until softened. Watch it carefully and replace water if it gets too dry. Salt and pepper and then add to a large casserole dish.
Sauté the squash just like the eggplant, with a little water until almost soft. Salt and pepper and then add to the casserole dish.
Add the tomatoes to the pan and sauté with the onion and peppers for about 10 minutes.
Add the fresh herbs. If you want less water, sauté until most of the water is gone. Salt and pepper to taste.
Add the tomato mixture to the large casserole dish and mix together with the other vegetables. Cover and bake for 30 minutes.
Serve with cooked rice or quinoa.
LOBSTER WITH ASPARAGUS AND BASMATI RICE
Prep time: 15 minutes. Standing time: 10 minutes. Cooking time: 25 minutes. Serves: 2
2 (1 lb) lobsters
2 lemons, cut in half
1/2 lb asparagus
Good olive oil
Kosher salt
2 Tbsp lemon juice
Fresh ground black pepper
1-1/2 cups cooked white basmati rice, hot
Preheat the oven to 400 degrees F. Spray a little oil in a roasting pan. Place lemons, cut side down and bake.
Place a little water in a large pot and bring to a boil.
Break off the tough ends of the asparagus and, if they’re thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 25 minutes, until tender but still crisp
Cut open the lobster by inserting your knife just underneath the head and the cutting down, splitting the belly (body and tail). Remove the “inners” (heart, guts, etc., but not meat). Steam the lobster for 7 to 10 minutes and then remove from the pot.
Place the lobster, belly-side-up in the roasting pan with the halved lemons. Add the lemon juice and a little water to the bottom of the pan to keep the lobster moist while cooking. Bake for 7 to 10 minutes, or just until the claws begin to split. Do not allow the lobster to dry out.
Remove lobsters from oven, along with lemons (with ends cut so they will sit flat on the plate), and asparagus.
To serve: Place lobster, hot rice, asparagus and lemons on warmed individual dinner plates, Serve with melted butter or (if cutting out dairy) just with the roasted lemons. Lay a sprig of herbs across lemon.
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email CapJan@aol.com Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK
