The Maker's Diet Recipes

SALADE NICOISE RECIPE
6 portions fresh tuna steak, about 4 ounces each
Extra virgin olive oil
6 cups baby salad greens or frise lettuce
6 small ripe tomatoes, cut into wedges
6 small red potatoes, cooked in a clay pot
1 pound French beans, blanched for 8 minutes and rinsed under cold water
2 dozen small black olives
2 cups herb dressing, made with finely chopped parsley

Brush tuna steaks with olive oil and season with sea salt and pepper. Using a heavy skillet, cook rapidly, two at a time, for about 4 minutes per side. Set aside. Divide salad greens between 6 large plates. Garnish with tomatoes, potatoes, beans and olives. Place steaks on top of greens and pour over dressing. This is delicious with sourdough bread or pizza toasts.

Serves 6
From Nourishing Traditions by Sally Fallon. Used by permission.

FILET OF SOLE WITH GREEN GRAPES RECIPE
1 pound sole or flounder filets
Celtic sea salt
1 Tbsp. lime juice
1 tsp. parsley, finely minced
1/2 tsp. tarragon, finely minced
1/2 clove garlic, minced
3/4 cup white wine
1/4 pound seedless green grapes
1 1/2 Tbsp. butter
1 Tbsp. whole grain flour (soaked)
2 Tbsps. orange juice

Rinse the filets and pat dry. Sprinkle filets with salt and lime juice. Place in a lightly greased skillet. Sprinkle the filets with the parsley, tarragon and garlic. Add the wine and simmer for 12 to 15 minutes until the fish flake easily and look milky white, but not transparent. Add the grapes the last 5 minutes. Remove the fish from the heat and keep warm on a platter. In the original skillet, melt the butter with the remaining juices and blend in the flour until smooth. Add the orange juice and cook, stirring until the mixture thickens. Add more wine to adjust the consistency. Pour this sauce over the filets.

Serves 3-4
By Keith Tindall from White Egret Farm. Used by permission.

CHICKEN FAJITAS RECIPE
2 pounds chicken breast cut into strips, about 1/4 to 1/2 inch thick
6 Tbsps extra virgin olive oil
1/2 cup lemon or lime juice
1/4 cup pineapple juice (optional)
4 garlic cloves, peeled and mashed
1/2 tsp. chili powder
1 tsp. dried oregano
1/2 tsp. dried thyme
1 red pepper, seeded and cut into julienne strips
1 green pepper, seeded and cut into julienne strips
2 medium onions, thinly sliced
Extra virgin olive oil
12 sprouted whole wheat tortillas
Melted butter
Crème fraiche or sour cream for garnish
Chismole for garnish
Guacamole for garnish

Make a mixture of oil, lemon or lime juice, pineapple juice and spices and mix well with the meat. Marinate for several hours. Remove with a slotted spoon to paper towels and pat dry. Using a heavy skillet, sauté the meat, a batch at a time, in olive oil, transferring to a heated platter and keeping warm in the oven. Meanwhile, mix vegetables in marinade. Sauté vegetables in batches in olive oil and strew over meat. Heat tortillas briefly in a heavy cast iron skillet and brush with melted butter. Serve meat mixture with tortillas and garnishes.

Serves 4-6
From Nourishing Traditions by Sally Fallon. Used by permission. For more chicken recipes, order a copy of this cookbook.

ROASTED PASTURED CHICKEN
1 pastured chicken, whole, 4-5 pounds (a broiler)
1 apple, small
1 onion, small
1 stalk celery, plus leaves
1 sprig Rosemary, 3"
Olive oil
Celtic sea salt
Pepper, freshly ground
Rinse and drain the chicken. If you are starting with a frozen chicken, be certain it is completely thawed. Preheat the oven to 350°F. Quarter and core the apple. Peel and quarter onion. Slice celery into 2-3" pieces.

Add about 2 Tbsps. of olive oil to the cavity of the bird. Stuff bird with apple, celery, onion, and Rosemary. Rub the outside of the bird with olive oil. Sprinkle bird with salt and freshly ground pepper, and rub them into the skin.

Place chicken in a baking dish with 2" sides. Bake approximately 1 1/2 hours or until a meat thermometer reads 180°F when pushed into the thigh. Remove the chicken from the oven and allow to rest for approximately 20 minutes before carving. The rest period allows the juices to redistribute and results in more tender meat.

Serves 4
By Keith Tindall from White Egret Farm. Used by permission.

BLUEBERRY PECAN PANCAKES
1 1/2 cups freshly ground or soaked spelt, kamut or whole wheat flour
3/4 cup water mixed with 1 Tbsp. of yogurt
1 egg, lightly beaten
1/2 c blueberries (fresh or frozen)
1/2 c crispy pecans
1/4 tsp. fine Celtic sea salt.
1/2 cup extra virgin coconut oil
2 tsps. baking powder
1 tsp. vanilla

Mix flour with water and yogurt and let stand overnight. Defrost blueberries in refrigerator if frozen. Mix ingredients into a bowl. Heat 1/2 cup of extra virgin coconut oil in a skillet or pan over low heat. Increase temperature to moderate heat. Use about 3 Tbsps of batter for each pancake.

Serve with honey, maple syrup or butter.
For variations, use different kinds of fruit.
From Nourishing Traditions by Sally Fallon. Used by permission. Makes about 12

KOREAN BEEF
1 flank steak
1/2 cup soy sauce
2 Tbsps. toasted sesame oil
1 bunch green onions, finely chopped
6 cloves garlic, peeled and mashed
2 Tbsps. sesame seeds
1/4 tsp. cayenne pepper

Using a very sharp and heavy knife, slice the flank steak as thinly as possible across the grain and on the diagonal. (This will be easier if the meat is partially frozen.) Mix other ingredients and marinate beef in the mixture, refrigerated, for several hours or overnight.

Fold or "ribbon" the strips and stick them on skewers, making 4 to 6 brochettes. Cook on barbecue or under grill, about 5 to 7 minutes per side. Meat should still be rare or medium rare inside. This is delicious with any fermented vegetables, especial ginger carrots. The lactic-acid-producing bacteria in the fermented vegetables are the perfect antidote to carcinogens which may have formed in the meat, especially if it has been barbecued.

Serves 4
From Nourishing Traditions by Sally Fallon. Used by permission.

BERRY SMOOTHIE
Combine the following ingredients in a high-speed blender:
10 oz. of plain whole milk yogurt, kefir or coconut milk/cream
1-2 raw high omega-3 whole eggs (optional)
1 Tbsp. of extra virgin coconut oil
1 Tbsp. of flaxseed or hempseed oil
1-2 Tbsps. unheated honey
1 Tbsp. of goat's milk protein powder (optional)
1-2 cups of fresh or frozen berries

Properly prepared, this smoothie is an extraordinary source of easy-to-absorb nutrition. It contains large amounts of "live" enzymes, probiotics, vitally important "live" proteins, and a full spectrum of essential fatty acids. Smoothies should be consumed immediately or refrigerated for up to 24 hours. If frozen in ice cube trays with a toothpick inserted into each cube, smoothies can make for a great frozen dessert.

Variations for smoothies: To enjoy the same life giving nutrients with different flavors, ADD the following ingredients to the "basic" ingredients used in the Banana Coconut Cream smoothie listed above.