Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
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.
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.
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.
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
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
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
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