The Blood Sugar Solution 10-Day Detox Diet

¼ cup extra virgin olive oil
1 tablespoon raw pine nuts
½ teaspoon salt and ½ teaspoon freshly ground black pepper; adjust to taste
Blend all the ingredients in a blender until smooth, about 2 minutes. Store in an airtight container in the refrigerator for up to 5 days.
NOTE: Sun-dried tomatoes come either in a jar with oil or dry. If using dried tomatoes, soak them in warm water for 5 minutes to reconstitute. Drain and discard the water and add 1 tablespoon olive oil before making the pesto. If you use tomatoes soaked in olive oil, drain off the oil first; you may use the olive oil in the pesto.
Nutritional analysis per serving (¼ cup): calories 126, fat 9 g, saturated fat 1 g, cholesterol 0 mg, fiber 3 g, protein 3 g, carbohydrate 9 g, sodium 209 mg
MISO DIPPING SAUCE

Makes: 1½ cups Prep time: 10 minutes
3 tablespoons gluten- and wheat-free white or red miso paste
½ cup extra virgin olive oil
juice of ½ lemon
1 clove garlic
½ cup water
1 tablespoon apple cider vinegar
1 tablespoon low-sodium, gluten-free tamari
1-inch piece fresh gingerroot, peeled
Blend all the ingredients in a food processor until smooth, about 2 minutes. Store in an airtight jar in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): calories 99, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 0 g, protein 0 g, carbohydrate 2 g, sodium 233 mg

TAHINI DIPPING SAUCE

Makes: 1½ cups Prep time: 5 minutes
½ cup tahini (raw if available)
1 clove garlic
½ cup extra virgin olive oil
½ cup water
juice of 1 lemon
salt, to taste
optional: 2 tablespoons fresh dill, finely chopped
Blend all the ingredients in a blender about 2 minutes, until smooth. Store in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (2 tablespoons): calories 191, fat 21 g, saturated fat 3 g, cholesterol 0 mg, fiber 1 g, protein 1 g, carbohydrate 2 g, sodium 107 mg
SPINACH AND WALNUT PESTO

Makes: 1½ to 2 cups Prep time: 5 minutes
2 to 3 cups spinach
1 cup fresh basil leaves
½ cup fresh parsley
½ cup raw walnuts or pine nuts
¼ cup extra virgin olive oil
½ teaspoon salt
1 clove garlic
Place all the ingredients in a food processor and pulse to a slightly chunky consistency. Store in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (2 tablespoons): calories 107, fat 11 g, saturated fat 1 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 2 g, sodium 156 mg
SUN-DRIED TOMATO DIP

Makes: 1½ cups Prep time: 10 minutes
1 medium-to-large fresh tomato, cut into chunks
1 cup sun-dried tomatoes, diced (see note below)
1 clove garlic
1 tablespoon chopped fresh parsley

Nutritional analysis per serving (4 ounces chicken, 1 tablespoon pesto): calories 211, fat 12 g, saturated fat 2 g, cholesterol 66 mg, fiber 1 g, protein 26 g, carbohydrate 2 g, sodium 563 mg
SAUTÉED WATERCRESS AND SPINACH

Serves: 4 Prep time: 5 minutes Cook time: 5 minutes
1 tablespoon extra virgin olive oil
2 cups fresh watercress
8 cups fresh spinach
salt, to taste
In a large sauté pan, heat the olive oil over medium heat. Add the watercress and sauté until tender, about 3 minutes. Remove pan from the heat and stir in the spinach to wilt. Season with salt.
Nutritional analysis per serving (1 cup): calories 46, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 2 g, sodium 54 mg
GRILLED TOFU WITH BASIL PESTO

Serves: 4 Prep time: 15 minutes Cook time: 10 minutes
3 tablespoons low-sodium, gluten-free tamari
2 tablespoons sesame oil
16 ounces organic firm tofu, cut into 8 slices
2 medium zucchini, sliced on the bias into ¼-inch slices
1 bunch (approximately 3 cups) fresh basil
2 cloves garlic, chopped
½-inch piece fresh gingerroot, peeled and chopped
3 scallions, chopped
¼ cup raw pine nuts or walnuts
½ cup extra virgin olive oil (reserve 1 tablespoon)
salt and freshly ground black pepper, to taste
4 ounces arugula or other salad greens
PREPARE THE TOFU AND ZUCCHINI:

Combine the tamari and sesame oil in a shallow bowl. Place the tofu slices and zucchini in the bowl and let marinate for 10 minutes. Heat a grill or grill pan to medium heat and cook the zucchini first, about 2 minutes on each side. Set aside. Grill the tofu for about 3 minutes on each side and set aside.
PREPARE THE PESTO:

Combine the basil, garlic, ginger, scallions, pine nuts or walnuts, and olive oil (reserving 1 tablespoon of the oil) in a food processor and pulse until smooth. If the consistency is too thick, thin it with a little water. Season with salt and pepper.
ASSEMBLE THE DISH:

Toss the arugula or other salad greens with the reserved 1 tablespoon olive oil and divide among 4 plates. Arrange the tofu and zucchini on top and drizzle with the pesto.
Nutritional analysis per serving (2 slices tofu, ¼ zucchini): calories 458, fat 25 g, saturated fat 6 g, cholesterol 0 mg, fiber 4 g, protein 15 g, carbohydrate 10 g, sodium 549 mg
DIPS AND SPREADS

HOMEMADE OLIVE TAPENADE

Makes: 2 cups Prep time: 5 minutes
2 cups pitted Kalamata olives
3 cloves garlic
1 cup extra virgin olive oil
¼ cup chopped fresh parsley
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
zest of 1 lemon, plus juice of ½ lemon
freshly ground black pepper, to taste
Place all the ingredients in a food processor and process for about 2 minutes. Store in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): calories 172, fat 19 g, saturated fat 3 g, cholesterol 0 mg, fiber 1 g, protein 0 g, carbohydrate 1 g, sodium 197 mg

DRESSING:

½ cup lime juice, plus zest of 1 lime
1-inch piece fresh gingerroot, peeled and grated
2 tablespoons low-sodium, gluten-free tamari
½ teaspoon green curry paste (more, if desired)
2 tablespoons extra virgin olive oil
SALAD:

½ cup fresh cilantro
2 cloves garlic, crushed
1 medium bok choy, thinly sliced
1 medium carrot, peeled and thinly sliced
1 cucumber, peeled, seeded, thinly sliced
6 asparagus spears, cut on the bias into 1-inch pieces
2 cups bean sprouts
4 scallions, sliced on the bias
½ cup fresh mint leaves
GARNISH:

1 lime, thinly sliced
1 cup Thai basil leaves (any basil will work)
PREPARE THE FISH:

In an 8-inch sauté pan, place the fish in ½ inch of fish stock with ginger and lemongrass; heat slowly over medium heat and cover. Poach for 3 to 4 minutes, until the fish is cooked through. Remove the fish from the stock with a slotted spoon and allow it to cool on a plate.
PREPARE THE DRESSING:

Whisk all the ingredients together in a bowl (or shake in a jar).
PREPARE THE SALAD:

Toss the salad ingredients in a bowl with half the dressing. Divide among 4 bowls.
ASSEMBLE THE DISH:

Place the fish on top of the salad and drizzle with the remaining dressing. Garnish with the lime slices and basil.
Nutritional analysis per serving (4 ounces fish, 1¼ cups salad): calories 298, fat 10 g, saturated fat 2 g, cholesterol 64 mg, fiber 4 g, protein 38 g, carbohydrate 19 g, sodium 889 mg
CHICKEN ENCRUSTED WITH RED CHILI PESTO

Serves: 4 Prep time: 30 minutes Cook time: 15 minutes
CHILI PESTO:

6 dried ancho chilies
2 to 3 cups boiling water
1 cup raw pumpkin seeds
¼ cup fresh lime juice
6 cloves garlic
¼ cup cilantro, plus extra for garnish
1 cup extra virgin olive oil
salt and freshly ground black pepper, to taste
CHICKEN:

1 tablespoon extra virgin olive oil or grape seed oil
4 boneless, skinless chicken breasts (4 to 6 ounces each)
4 lime wedges, for garnish
PREPARE THE CHILI PESTO:

Immerse the dried chilies in boiling water until reconstituted, about 30 minutes. Drain and remove the stems and seeds. Place the chilies, pumpkin seeds, lime juice, garlic, and cilantro in a food processor and blend until smooth. Slowly drizzle in the olive oil while the food processor is running, until the pesto is emulsified. Season with salt and pepper. (The pesto can be made ahead of time and stored in an airtight glass container in the refrigerator for up to 4 days. Leftover pesto is great with fresh vegetables as an afternoon snack.)
PREPARE THE CHICKEN:

Heat the olive or grape seed oil in a sauté pan over medium-low heat. Sauté the chicken about 4 minutes on each side, until cooked through, or until the internal temperature reaches at least 165 degrees.
ASSEMBLE THE DISH:

Spread about 1 tablespoon of red chili pesto over one side of each chicken breast and bake under the broiler until the pesto is crispy, 1 to 2 minutes. Garnish each plate with a lime wedge and a sprinkling of cilantro. Serve with Sautéed Watercress and Spinach (see recipe below

1 bunch scallions, cut into 1-inch pieces
6 cloves garlic, crushed
1 cup medium-heat dried red peppers, roughly ground
optional: sliced cucumbers, Daikon radish, red cabbage, turnip
Place the cabbage in a bowl, sprinkle with the salt, and allow to sit for a couple of hours. Drain off excess liquid and stir in the remaining ingredients. Place in a glass jar with a lid and leave in a warm place for 48 hours, then store the container in the refrigerator for up to 3 months.
Nutritional analysis per serving (¼ cup kimchi): calories 23, fat 0 g, saturated fat 0 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 4 g, sodium 523 mg
CHICKEN BREAST STUFFED WITH SUN-DRIED TOMATO PESTO, WITH SAUTÉED SPINACH

Serves: 4 Prep time: 20 minutes Cook time: 20 minutes
1 cup sun-dried tomatoes, rinsed (see note below)
2 cloves garlic
½ cup raw walnuts or cashews
salt and freshly ground black pepper, to taste
4 boneless, skinless chicken breasts (4 to 6 ounces each)
1 tablespoon extra virgin olive oil, plus 1 tablespoon if using sun-dried tomatoes without oil
SAUTÉED SPINACH:

1 tablespoon extra virgin olive oil
2 cloves garlic, crushed
8 cups spinach
salt and freshly ground black pepper, to taste
Preheat the oven to 350°F. In a food processor, combine the sun-dried tomatoes, garlic, and walnuts or cashews to make a chunky pesto. Season with salt and pepper. Place the chicken breasts between waxed paper and lightly pound them with a meat cleaver. Make a 2-inch slit or pocket in the thicker end of each breast and stuff 1 to 2 tablespoons of the pesto into it. Secure each pocket with a toothpick (or just squeeze shut tightly).
Heat an ovenproof skillet to medium heat. Add the oil and sauté the chicken for 3 minutes on each side. Place the pan in the oven for about 12 minutes, or until the chicken is cooked through. Slice each breast into 3 pieces and serve with sautéed spinach.
PREPARE THE SPINACH:

Heat a skillet over medium heat and add the olive oil and garlic. Heat for 1 minute, then add the spinach. Cook just until the spinach wilts. Season with salt and pepper.
NOTE: Sun-dried tomatoes come either in a jar with oil or dry. If using dried tomatoes, soak them in warm water for 5 minutes to reconstitute. Drain and discard the water and add 1 tablespoon olive oil before making the pesto. If you use tomatoes soaked in olive oil, drain off the oil first; you may use the olive oil in the pesto.
Nutritional analysis per serving (4 ounces chicken, ½ cup spinach): calories 342, fat 22 g, saturated fat 3 g, cholesterol 66 mg, fiber 3 g, protein 32 g, carbohydrate 11 g, sodium 489 mg
THAI FISH SALAD

Serves: 4 Prep time: 25 minutes Cook time: 10 minutes
FISH:

4 snapper or bass fillets (4 to 6 ounces each)
1 pint fish stock
1-inch piece fresh gingerroot, peeled and grated
2 tablespoons thinly sliced lemongrass (if available)

per serving (6 ounces beef, 3 cups vegetables): calories 461, fat 29 g, saturated fat 7 g, cholesterol 62 mg, fiber 8 g, protein 37 g, carbohydrate 16 g, sodium 394 mg
BIBIMBAP-STYLE VEGETABLES WITH EGG OR TOFU IN SPICY CHILI SAUCE

Serves: 4 Prep time: 30 minutes Cook time: 20 minutes
½ head cauliflower, trimmed and cut into florets
1 zucchini, sliced
1 bunch spinach
4 sheets nori seaweed
1 cucumber, sliced
16-ounce package organic firm tofu or 4 omega-3 eggs
grape seed oil
2 teaspoons sesame oil
1 teaspoon extra virgin olive oil
½ tablespoon low-sodium, gluten-free tamari
4 tablespoons sesame seeds, lightly toasted
1 tablespoon chili sauce
1 bunch scallions, roughly chopped
1 cup kimchi, store-bought or homemade (here)
PREPARE THE “BAP”:

Bap means rice. In this recipe, we’ll use steamed cauliflower to create a ricelike dish. In a saucepan over medium heat, place ½ inch water, add the cauliflower florets, cover, and let steam for 3 minutes. Drain in a colander and let cool. Place in a food processor and pulse until the cauliflower has a ricelike texture.
PREPARE THE VEGETABLES:

In the same way you steamed the cauliflower, lightly steam the zucchini for 2 minutes so it still has crunch. Drain and set aside on a flat tray. Then lightly steam the spinach in the same fashion for 2 minutes. Drain and set aside on the same tray. With kitchen scissors, cut the nori into 3-inch strips and set aside on the same tray. Add the sliced cucumber to the tray.
PREPARE THE TOFU OR EGGS:

If using tofu, slice into ¼-inch-thick pieces. Heat 1 teaspoon of the sesame oil and the olive oil in a sauté pan over medium heat. Sauté for about 3 minutes on each side until slightly golden.
If using eggs, scramble the eggs in a bowl. Heat a little grape seed oil in a nonstick pan over medium heat and pour the eggs into the pan. Cook for 2 minutes, stirring once or twice, and remove from the heat.
ASSEMBLE THE DISH:

Divide the cauliflower “rice” among 4 bowls. Arrange the vegetables on top and drizzle with tamari.
Divide the tofu or egg equally among the 4 bowls, then add the nori and sesame seeds.
Drizzle with chili sauce and the remaining sesame oil, if desired. Garnish with scallions and 1 to 2 tablespoons of kimchi and serve.
Nutritional analysis per serving (1 omega-3 egg, ⅓ cup “rice,” 1 cup vegetable mixture, 2 tablespoons kimchi): calories 236, fat 13 g, saturated fat 2 g, cholesterol 175 mg, fiber 5 g, protein 14 g, carbohydrate 17 g, sodium 439 mg
Nutritional analysis per serving (4 ounces tofu, ⅓ cup “rice,” 1 cup vegetable mixture, 2 tablespoons kimchi): calories 235, fat 13 g, saturated fat 2 g, cholesterol 0 mg, fiber 6 g, protein 16 g, carbohydrate 18 g, sodium 386 mg
HOMEMADE KIMCHI

Makes: 2 to 3 cups Prep time: 20 minutes, to be done 48 hours before serving time
1 head Napa cabbage, cored and sliced into 1- or 2-inch pieces
½ cup coarse salt
2-inch piece gingerroot, peeled and sliced thinly

Spread the mixture on the chicken breasts (if you have time, allow the chicken to sit for 10 to 15 minutes, or up to 24 hours to enhance the flavor).
Combine the flaxseed and almond meal in a small bowl and set aside. Place the chicken breasts on a lightly oiled baking tray. Sprinkle half the almond-flax mixture evenly over one side of each chicken breast. Pat each chicken piece with your hand to make the “crust” stick to the chicken. Carefully turn over each chicken piece and repeat the process, using the remaining half of the almond-flax mixture. Place the chicken in the center of the oven and bake for 20 to 30 minutes, or until an instant-read thermometer reaches 165 degrees on the thickest part of the chicken, or until the juices run clear.
NOTE: Almond meal can be found in many grocery stores in the organic or baking section. Alternatively, you can make your own by finely grinding whole, sliced, or crushed raw almonds in a food processor until they have the same consistency as the ground flax.
Nutritional analysis per serving (one 4-ounce chicken breast): calories 262, fat 15 g, saturated fat 2 g, cholesterol 62 mg, fiber 4 g, protein 30 g, carbohydrate 4 g, sodium 325 mg
BEEF WITH BOK CHOY

Serves: 4 Prep time: 35 minutes Cook time: 20 minutes
3 tablespoons extra virgin olive oil
2 cloves garlic, thinly sliced
1 teaspoon freshly ground black pepper
2 tablespoons finely chopped fresh rosemary
1 tablespoon Dijon mustard
salt, to taste
1½ pounds flank steak, cut into 4 equal portions
VEGETABLES:

4 carrots, peeled and quartered
8 cups bok choy, sliced into ¼-inch pieces
SAUCE:

½ cup low-sodium beef stock
1 tablespoon low-sodium, gluten-free tamari
PREPARE THE STEAK:

Combine the olive oil, garlic, pepper, 1 tablespoon of the rosemary, and the mustard and rub the mixture over each piece of steak. Let rest for about 30 minutes. Season with salt. Heat a griddle or grill pan to very hot, then lower to medium-high heat and sear each piece of steak to your desired degree of doneness; for medium-rare, this would be about 3 minutes per side. Remove the steak from the pan and allow to rest for a few minutes, then slice each piece into 4 equal pieces.
PREPARE THE VEGETABLES:

Place about an inch of water in an 8-inch saucepan and bring to a boil over medium heat. Add the carrots and steam, covered, for about 5 minutes. Add the bok choy and steam for 2 to 3 minutes, until all the vegetables are fork-tender.
PREPARE THE SAUCE:

Add the beef stock and tamari to the pan you cooked the meat in. Bring to a boil, scraping up all the browned bits, lower the heat, and reduce for 3 to 4 minutes, until the sauce has a syrup-like consistency.
ASSEMBLE THE DISH:

Divide the bok choy among 4 plates and place the slices of steak on top. Pour the sauce over the meat and garnish with the remaining fresh rosemary. Steamed cauliflower is a nice side for this dish.
Nutritional analysis

Layer the greens and roll them up, then slice thinly. Heat a sauté pan over medium heat, add the olive oil and garlic, and cook for 30 seconds. Add the collard greens and cook until they are wilted and soft, about 7 minutes. Season with salt and pepper.
Nutritional analysis per serving (1 cup greens): calories 67, fat 5 g, saturated fat 0 g, cholesterol 2 mg, fiber 1 g, protein 1 g, carbohydrate 5 g, sodium 43 mg
ROAST FISH CASSEROLE WITH FENNEL AND LEEKS

Serves: 4 Prep time: 20 minutes Cook time: 40 minutes
FISH:

2 tablespoons extra virgin olive oil
4 bass or cod fillets (4 to 6 ounces each)
salt and freshly ground black pepper, to taste
2 medium fennel bulbs, trimmed and thinly sliced
2 leeks, sliced (white part only)
2 cloves garlic, crushed
1 pint low-sodium vegetable stock
4 medium tomatoes, diced
6 sprigs thyme (or lemon slices); reserve 4 for garnish
¼ cup fresh parsley, chopped
½ cup pitted Kalamata olives, halved and rinsed
SPINACH:

12 cups fresh spinach
PREPARE THE CASSEROLE:

Preheat the oven to 350°F. Heat an ovenproof 8-inch saucepan over medium heat and add 1 tablespoon of the olive oil. Season the fish with salt and pepper and place in the pan. Brown each piece for about 2 minutes on each side. Remove from the pan and set aside.
To the same pan, add the remaining olive oil. Add the fennel, leeks, and garlic and cook over low heat for 5 minutes. Add the stock and tomatoes and cook for another 5 minutes. Carefully return the fish to the pan and add 2 of the thyme sprigs (or lemon slices), the parsley, and the olives. Cover and cook in the oven for 20 minutes.
PREPARE THE SPINACH:

While the fish is cooking, heat ¼ cup water in a saucepan over medium heat. Add the spinach and cover for about 2 minutes. Drain in a strainer and divide among 4 bowls.
ASSEMBLE THE DISH:

Carefully remove the casserole from the oven. Using a slotted spoon, place the fish fillets on top of the spinach in each bowl and spoon the vegetables and the broth over the top. Garnish with sprigs of fresh thyme (or slices of lemon if you prefer).
Nutritional analysis per serving (4 ounces fish, 1¼ cups greens): calories 340, fat 16 g, saturated fat 2 g, cholesterol 62 mg, fiber 8 g, protein 31 g, carbohydrate 21 g, sodium 472 mg
ALMOND-FLAX CRUSTED CHICKEN

Serves: 4 Prep time: 35 minutes Cook time: 20 to 30 minutes
4 boneless, skinless chicken breasts (4 to 6 ounces each)
1 tablespoon extra virgin olive oil
1 tablespoon almond butter
1 teaspoon lemon juice
1 teaspoon salt
pinch of cayenne pepper
1 teaspoon chopped fresh parsley
1 teaspoon paprika
⅓ teaspoon onion powder
3 tablespoons ground flaxseed
½ cup almond meal (see note below)
Preheat the oven to 350°F. Rinse the chicken and pat dry with a paper towel. Place the chicken breasts between sheets of wax paper and pound with a meat cleaver until thin. In a small bowl, combine the olive oil, almond butter, lemon juice, and all the seasoning (you can also use a small food processor to mix the ingredients).

12 button or cremini mushrooms, stems removed
1 zucchini, sliced into half-moons
16 ounces salmon or 16 ounces tofu, cut into 1-inch cubes
four 12-inch bamboo skewers, soaked in water
¼ cup extra virgin olive oil
1 tablespoon chopped fresh thyme
2 cloves garlic, crushed
¼ cup almond butter
1 tablespoon apple cider vinegar
½ chili pepper, seeded
2 tablespoons lime juice
8 ounces water
salt and freshly ground black pepper, to taste
Alternate the vegetables and fish or tofu on each skewer, making sure to push the pieces together firmly. Combine the olive oil, thyme, and garlic in a large, flat baking dish and add the skewers; marinate for 30 minutes or more. Prepare the grill or use the broiler; while waiting, combine the almond butter, vinegar, chili, lime juice, and water in the blender and blend until smooth (add more chili if desired). Drain the kebabs and season them with salt and pepper. Cook on the grill or under the broiler 7 to 10 minutes if using salmon, depending on the thickness of the fish, or 3 to 5 minutes on each side if using tofu, until the kebabs are cooked, and serve with Collard Greens (see recipe below).
Nutritional analysis per serving (1 skewer with salmon): calories 308, fat 18 g, saturated fat 2 g, cholesterol 45 mg, fiber 3 g, protein 27 g, carbohydrate 12 g, sodium 104 mg
Nutritional analysis per serving (1 skewer with tofu): calories 279, fat 20 g, saturated fat 3 g, cholesterol 0 mg, fiber 4 g, protein 15 g, carbohydrate 14 g, sodium 23 mg
COLLARD GREENS

Serves: 4 Prep time: 7 minutes Cook time: 7 minutes
2 bunches collard greens, stems removed
2 cloves garlic, thinly sliced lengthwise
1 tablespoon extra virgin olive oil
salt and freshly ground black pepper, to taste

1 teaspoon salt
4 tablespoons extra virgin olive oil
2 zucchini, diced into ½-inch pieces
2 red peppers, seeded and cut into ½-inch pieces
2 medium onions, cut into ½-inch pieces
4 cloves garlic, finely chopped
1 (15-ounce) can low-sodium diced tomatoes
optional: 1 cup low-sodium vegetable stock
¼ cup chopped parsley
1 teaspoon finely chopped fresh thyme
salt and freshly ground black pepper, to taste
BROCCOLI:

2 medium heads of broccoli, cut into florets
PREPARE THE CHICKEN:

Combine the olive oil, garlic, thyme, and parsley in a large bowl, and add the chicken. Marinate for at least 15 minutes. Heat a skillet or grill pan over medium-high heat for 1 minute. Turn the heat down to medium and brown the chicken for 2 minutes on each side, or until golden brown.
PREPARE THE RATATOUILLE:

Sprinkle the eggplant with salt and place in a strainer. Set aside for 10 minutes. After the eggplant has rested, rinse it with water and pat dry. In an 8-inch saucepan, heat 2 tablespoons of the olive oil over medium heat. When the oil is shimmering, add the eggplant to the pan. Lightly cook the eggplant for 5 minutes, until it browns slightly. Remove from the pan and set aside. Add 1 tablespoon olive oil and the zucchini and cook for 3 minutes, until it browns slightly. Remove from the pan, and set aside. Add the red peppers and sauté for 5 minutes, until they soften. Remove from the pan and set aside. Add 1 tablespoon of the remaining olive oil, sauté the onions for 5 minutes until softened, then add the garlic and cook for 2 more minutes. Add the tomatoes and cook for another 5 minutes. Return the eggplant, zucchini, and peppers to the saucepan and simmer for 20 minutes. Add the stock (if you prefer a thinner consistency), parsley, and thyme, season with salt and pepper, and simmer for another 10 minutes. While the ratatouille is simmering, prepare the broccoli.
PREPARE THE BROCCOLI:

Boil approximately 1 inch of water in a pot. Add the broccoli, cover the pot, and steam for about 3 minutes, until just tender, but not soft. Drain the broccoli.
ASSEMBLE THE DISH:

Divide the ratatouille among 4 plates. Cut each chicken breast into 3 slices and place each breast on top of a plate of ratatouille. Serve with broccoli on the side.
Nutritional analysis per serving (6 ounces chicken, 1¼ cups ratatouille, and 1 cup broccoli): calories 418, fat 18 g, saturated fat 3 g, cholesterol 66 mg, fiber 16 g, protein 39 g, carbohydrate 38 g, sodium 377 mg
GRILLED SALMON OR TOFU VEGETABLE KEBABS

Serves: 4 Prep time: 40 minutes Cook time: 10 minutes
1 onion, cut into large chunks
1 red or yellow pepper, seeded and cut into 1-inch chunks
12 button or cremini mushrooms, stems removed
1 zucchini, sliced into half-moons
16 ounces salmon or 16 ounces tofu, cut into 1-inch cubes
four 12-inch bamboo skewers, soaked in water
¼ cup extra virgin olive oil
1 tablespoon chopped fresh thyme
2 cloves garlic, crushed
¼ cup almond butter
1 tablespoon apple cider vinegar
½ chili pepper, seeded