Lazy Cabbage Roll Casserole

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Ahhh… warming soups, stews and teas.  The season for root vegetables, pumpkins and squash is settling in.

Hearty dark greens like kale are still abundant. Potatoes, radishes, turnip, eggplant, chard, and cabbages are also at an easy arms-reach for autumn cooking.

As we transition out of sunny summer, there is one thing we get less of – sunshine!

Because of this, we need to be mindful that we are winterizing our diets.  If we continue to eat a lot of salads and fruits in autumn and winter then our body is tricked into thinking it is still summer!  This confuses your body’s internal signalling system into thinking that it is getting vitamin D when it is not.  The problem with this?  Vitamin D is needed to absorb calcium, which has hundreds of critically important roles in the body – so you want to ensure that you are getting those benefits!

Lazy Cabbage Casserole

Makes 6-8 servings

  • 1 large or 2 medium heads of green cabbage
  • 1 tsp grapeseed oil
  • 1 large onion, chopped
  • 1 pound of free-range, organic lean ground chicken or turkey
  • 2 cups of cooked brown rice
  • 1 tsp each of sage, thyme, ground rosemary, marjoram, celery seed, and sea salt
  • ¼-1/2 tsp cayenne
  • 2-3 cups of tomato sauce or 28 g of chopped tomatoes
  • ½ cup of homemade sauerkraut or purchased unpasteurized and unsweetened and without vinegar


Remove and set aside the outer leaves of the cabbage(s).

Chop or shred cabbage(s).

Heat a skillet over medium-low heat. Add oil and onion and sauté for 2 minutes.

Add ground chicken or turkey and sauté for an additional 5 minutes.

Transfer to a bowl and combine with rice and seasonings – mix well.

In a large casserole dish, alternate between layering shredded cabbage and then the rice mixture until both are completely used.  Spread some chopped tomatoes or sauce over the top. Add your sauerkraut by layering that on top, then cover with the reserved cabbage leaves, and finish with the remaining tomato sauce.

Cover the casserole and bake at 350 F (180 C) for about 1 hour.


Roast Chicken with Spring Vegetables

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Roast Chicken and Spring Vegetables





• 3x ½ pounds skin-on, bone in chicken quarters
• sea salt and freshly ground pepper
• 1 lemon, halved
• 3 tablespoons extra virgin olive oil, divided
• 1 pound fingerling or other small potatoes
• 2 bunches radishes
• 1 bunch scallions
• 1 bunch baby carrots
• ¼ cup chopped fresh dill


Preheat the oven to 500 degrees F. Rinse the chicken and pat dry. Season with salt and pepper, then place skin-side up on a rimmed baking sheet. Squeeze 1/2 lemon over the chicken and drizzle with 1 tablespoon olive oil. Roast 15 minutes.

Meanwhile, cut the potatoes and radishes in half and cut the scallions into thirds. Toss the potatoes, radishes, carrots and the remaining 2 tablespoons olive oil in a bowl; season with salt and pepper.

Remove the chicken from the oven and scatter the vegetables around it. Continue to roast until the vegetables are tender and the chicken is golden and cooked through, about 20 more minutes. Squeeze the remaining 1/2 lemon over the chicken and vegetables. Top with the dill and season with salt.

Recipe borrowed from Food Network

Garlic Chicken Pasta

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Use this immune boosting garlic chicken dinner to ward off those fall colds with the kids back at school.

Serves; 4


  • 3 heads of garlic
  • 1 tsp extra virgin olive oil or coconut oil
  • 1 tbsp extra virgin olive oil or coconut oil
  • One whole skinless free range chicken breast diced into smaller pieces
  • One bunch of broccoli, cut into medium pieces
  • ½ cup chicken stock
  • 8 oz. brown rice pasta
  • Salt and pepper to taste

1. Pre-heat oven to 375 degrees
2. Cut the tops of the heads of garlic so the top of the cloves are exposed
3. Put in foil, drizzle with 1tsp of olive (or coconut oil) and wrap in a neat package
4. Roast in the oven for 1 hour
5. Remove, let cool slightly, open foil and squeeze out garlic paste into a small bowl- set aside
6. Boil pasta according to package instructions
7. While pasta is cooking, heat a large frying pan and add 1 tbsp.olive (or coconut oil). Add chicken pieces and cook until browned
8. Add broccoli, chicken stock, and roasted garlic paste. Season with salt and pepper
9. When pasta is al dente drain and rinse
10. Add pasta to chicken mixture. Toss and cook for 1 min

Dijon Chicken and Mushrooms

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By Irene Hayton

  • ¼ cup (60 ml) flour (spelt, oat, whole-wheat, etc.)
  • 1 teaspoon (5 ml) unprocessed sea salt
  • ½ teaspoon (2 ml) thyme, crushed
  • 3 bone-in, skinless chicken breasts
  • 2 tablespoons (30 ml) coconut oil
  • 3 cups (750 ml) chopped mushrooms (about 7 large)
  • 1 clove garlic, minced or crushed
  • 3 tablespoons (45 ml) minced green onions (about 4)
  • ½ cup (125 ml) chicken broth
  • 4 teaspoons (20 ml)Dijonmustard
  • ½ cup (125 ml) Greek yogurt or light sour cream

Preheat the oven to 350° F (180° C).

Combine the flour, sea salt, and thyme; set aside 1 tablespoon (15 ml) of the flour mixture.

Coat the chicken with the remaining flour mixture. Heat a large skillet over medium-low heat; add 1 tablespoon (15 ml) of the coconut oil. Brown the chicken breasts on all sides and then place them in a single layer in a lightly greased casserole dish.

Return the skillet to the heat; add the remaining coconut oil and the mushrooms and sauté for 3 minutes, adding a small amount of water if necessary to prevent the mushrooms from sticking to the pan. Add the garlic and green onions and sauté for 1 more minute. Sprinkle the reserved tablespoon of flour mixture over top and mix well. Add the chicken broth andDijonmustard and stir well. Increase the heat and bring to a boil. Remove from the heat and stir in the sour cream. Pour the sauce over the chicken, cover and bake for 35 to 45 minutes until the chicken is no longer pink inside. Do not overcook or the chicken will not be tender. This is good with brown basmati rice and peas and steamed carrots, cauliflower, and broccoli. Serve with the mushroom sauce. Makes 3 to 6 servings (1 chicken breast is usually enough to make 2 servings).

For boneless chicken breasts, reduce the cooking time to approximately 23 minutes.

Oven-Barbequed Chicken

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By Irene Hayton

This homemade barbeque sauce uses stevia rather than sugar so that you can avoid combining sweets and proteins which results in a slower rate of digestion, allowing yeast and bacteria more time to create toxins.

Tangy Barbeque Sauce

  • 2 teaspoons (10 ml) coconut oil
  • ⅓ cup (75 ml) diced onion (about 1 small onion)
  • 1 clove garlic, minced or crushed
  • ⅛ teaspoon (.5 ml) stevia powder
  • 1 large tomato, peeled and chopped (see Note)
  • 2 tablespoons (30 ml) fresh lemon juice
  • 1 tablespoon (15 ml) Tamari soy sauce
  • 1 tablespoon (15 ml) Dijon mustard
  • 1 tablespoon (15 ml) tomato paste
  • 1 teaspoon (5 ml) chili powder
  • pinch cayenne
  • 8 boneless, skinless chicken thighs

Preheat the oven to 350º F (180º C).

In a small saucepan over medium-low heat, melt the coconut oil. Add the onion and sauté for 4 minutes. Add the garlic and sauté for 1 more minute. Combine all sauce ingredients in a blender and process until smooth.

Using butter or coconut oil, lightly grease a baking dish that’s large enough to hold the chicken pieces. Spread some of the Tangy Barbeque Sauce over the bottom of the baking dish. Arrange the chicken in a single layer and spoon the rest of the sauce over top. Bake for 12 minutes then turn the chicken pieces over and bake for another 12 minutes or until no longer pink. Baste the chicken occasionally throughout the cooking time.

Note: To peel the tomato easily, immerse it in boiling water until the skin starts to split, up to a maximum of one minute. Remove the tomato from the water with a slotted spoon and immerse in cold water until cool enough to peel.

Chicken Burgers

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By Irene Hayton

  • 1 pound (500 g) ground chicken (or turkey)
  • 2 tablespoons (30 ml) freshly grated Parmesan cheese
  • 3 tablespoons (45 ml) oats
  • 1 egg
  • 1 clove garlic, minced or pressed
  • 1 teaspoon (5 ml) oregano
  • ½ teaspoon (2 ml) unprocessed sea salt

In a large bowl, combine all the ingredients and mix well. Shape into 4 patties and place on a lightly buttered broiler pan. Broil for 5 to 7 minutes per side, until no longer pink inside. Serve with a side of steamed veggies either with a cooked whole grain or on whole-grain buns with mustard (regular or Dijon), a small amount of mayo, lettuce, and sliced tomatoes, avocado, and red onion. Makes 4 servings.

Turkey Chili

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By Irene Hayton

If you don’t have time to soak and cook the beans, use canned beans; just be sure to rinse and drain them first. Omit the mushrooms if you have yeast problems. This recipe is from Eating Alive II. 

  • 2 teaspoons (10 ml) coconut oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 celery stalk, chopped
  • half a sweet green pepper, chopped (optional)
  • 1 pound (500 g) lean ground turkey or chicken breast
  • 3½ cups (875 ml) chopped peeled tomatoes, or a 28 ounce (796 ml) can
  • 2 cups (500 ml) cooked red kidney beans, black beans, or pinto beans (or a combination)
  • 6 large mushrooms, sliced (optional)
  • 2 tablespoons (30 ml) tomato paste
  • 1 teaspoon (5 ml) oregano
  • 2 to 3 teaspoons (10 to 15 ml) chili powder, to taste
  • 1 teaspoon (5 ml) ground cumin
  •  ½ teaspoon (2 ml) celery seed
  •  1 teaspoon (5 ml) sea salt
  •  1 teaspoon (5 ml) vinegar (optional)
  •  chopped fresh cilantro (optional)

Heat a large saucepan over medium-low heat. Add the oil, onion, garlic, celery, and green pepper (if using), and sauté for 2 minutes. Add the ground turkey and cook until the turkey is no longer pink. Drain off any fat. Add the remaining ingredients, except the sea salt, vinegar, and cilantro. Bring to a boil, then reduce the heat to low, cover, and simmer for at least 1 hour, stirring occasionally. Add the sea salt and vinegar, if using; taste and adjust the seasonings, if necessary. Sprinkle each serving with chopped fresh cilantro, if desired. Makes 6 to 8 servings.


Tempeh Chili

Substitute an 8 ounce (250 g) package of tempeh for the ground turkey.

Marinated Chicken

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By Irene Hayton

  • ¼ cup (50 ml) purified water
  • 1 tablespoon (15 ml) apple cider vinegar
  • 1 tablespoon (15 ml) fresh lemon juice
  • 1 clove garlic, minced
  • ½ teaspoon (2 ml) oregano
  • ¼ teaspoon (1 ml) sea salt
  • 2 boneless, skinless chicken breasts

Combine all ingredients except the chicken and mix well. Place the chicken in a plastic bag, add marinade, seal the bag and place in the refrigerator to marinate for 2 to 4 hours. Bake at 350° F (180° C) for 30 to 35 minutes, or until chicken is no longer pink inside. Or grill on the barbeque until done. Serve with tzatziki and Greek salad (see Eating Alive II for recipes). Makes 2 to 4 servings, depending on the size of the chicken breasts and your appetite.

Chicken Vegetable Stew

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By irene hayton and Carol Song

Now that the cooler weather is here, it’s time to limit the salads and raw vegetables in our diets and include more warming foods, such as soups, stews, and casseroles. Here’s an easy recipe for a flavorful, filling stew that takes less than 40 minutes to cook. It tastes sweet due to the onions, carrots, sweet potatoes, and peas. You can substitute red potatoes (leave the skin on) for the sweet potatoes, if you wish. 

  • 1 tablespoon (15 ml) butter or coconut oil
  • 2 onions, diced
  • 4 stalks celery, diced
  • 3 cloves garlic, minced
  • 4 large carrots, cut into ½ inch (1 cm) rounds
  • 3½ cups chopped sweet potatoes (about 4 small, peeled and cut into 1 inch/2 cm chunks)
  • 3 boneless, skinless chicken breast halves, cut into bite-size pieces
  • 3 cups (750 ml) chicken broth, divided
  • 2 bay leaves
  • ½ teaspoon (2 ml) poultry seasoning
  • ½ teaspoon (2 ml) sea salt
  • ¼ teaspoon (1 ml) turmeric
  • 1 cup (250 ml) frozen green peas
  • ¼ cup (50 ml) minced fresh parsley
  • 3 tablespoons (45 ml) cornstarch or arrowroot powder
  • 1 lemon, cut into 8 wedges (optional)

In a large pot, melt the butter or coconut oil over medium-low heat. Add the onions, celery, and garlic and sauté until the onions are soft, about 5 minutes. Add the carrots, sweet potatoes, chicken, 2½ cups (375 ml) of the chicken broth, bay leaves, poultry seasoning, and turmeric and stir to mix. Bring to a boil, reduce heat to low, cover and simmer, stirring occasionally, until the carrots are almost done, about 20 to 30 minutes.

Stir in the peas and parsley. Turn the heat up to high and bring to a boil. Combine the remaining ½ cup (125 ml) of the chicken broth and the cornstarch or arrowroot powder and stir well to dissolve. Pour the cornstarch/broth mixture into the stew and stir well until the broth thickens. Remove from the heat and serve with lemon wedges. Squeeze some fresh lemon juice over the stew before eating, if desired. Makes 8 servings.

Turkey Loaf

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By Irene Hayton

This recipe is from Eating Alive II. Serve slices of Turkey Loaf with steamed vegetables and brown rice. It’s also good served warm or cold on whole-grain buns with sliced tomato, lettuce, sliced avocado, Dijon mustard, and a little bit of mayo. For those who are eating “low-carb,” skip the bun and wrap up all the other ingredients in Romaine lettuce leaves.

  • 1 pound (500 g) lean ground turkey breast
  • 3 tablespoons (45 ml) oats
  • 10 ounce (300 g) package of frozen chopped spinach, thawed and well-drained
  • ¼ cup (50 ml) packed grated carrot
  • 1 egg white
  • 2 tablespoons (30 ml) freshly grated Parmesan cheese or soy cheese (optional)
  • 2 teaspoons (10 ml) extra virgin olive oil
  • 1 green onion, finely chopped
  • 1 small garlic clove, minced
  • ½ teaspoon (2 ml) basil
  • ½ teaspoon (2 ml) oregano
  • ¼ teaspoon (1 ml) sea salt

In a large bowl, combine all the ingredients and mix well. Press into a lightly buttered loaf pan. Bake at 350º F (180º C) for about 45 minutes, or until no longer pink in the centre. Pour off any liquid and let stand for a few minutes before serving. Makes 4 servings

Mediterranean Quesadillas with Yogurt Cilantro Sauce

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By Irene Hayton and Carol Song

These can be served as a quick meal or as healthy appetizers. Feel free to use as much of each ingredient as you like or to omit any of those that you don’t like.

Yogurt Cilantro Sauce:

  • 1 cup (250 ml) plain yogurt
  • 2 teaspoons (10 ml) minced cilantro
  • 1 teaspoon (5 ml) minced green onion
  • sea salt
  • 4 large whole-wheat or sprouted wheat tortillas
  • 1 to 2 cups (250 to 500 ml) chopped cooked chicken
  • ½ cup (125 ml) feta cheese OR ¼ to ½ cup (50 to 125 ml) thinly sliced goat cheese
  • ¼ cup (50 ml) diced sun-dried tomatoes
  • 4 artichoke hearts (canned), drained and chopped
  • 1 can (125 ml) sliced black olives, drained and chopped
  • 1 cup (250 ml) chopped fresh baby spinach leaves

In a small bowl, combine the yogurt, cilantro, and green onion. Add a pinch or two of sea salt, to taste, and mix well. Leave to sit to allow flavors to blend while preparing the quesadillas.

Preheat oven to 425° F (210° C). On each of two baking sheets, place one of the tortillas. Top each tortilla with chicken, cheese, sun-dried tomatoes, artichoke hearts, and olives. Lay spinach leaves over top. Place another tortilla over top of each and press down lightly. Bake for 7 to 8 minutes or until the tops of the quesadillas are lightly browned. Remove from the oven and cut into wedges with a sharp knife or a pizza cutter. Serve with the Yogurt Cilantro Sauce. Makes 2 large quesadillas, enough for 2 to 4 main-dish servings.

Chicken and Veggie Kebabs

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By Irene Hayton and Carol Song

The amount of each vegetable you will need will depend on your personal preference and the number of servings you wish to make.


  • 2 garlic cloves, minced
  • 3 tablespoons (45 ml) olive oil
  • 1 tablespoon (15 ml) lemon juice
  • 1 tablespoon (15 ml) apple cider vinegar
  • 1 teaspoon (5 ml) minced fresh oregano
  • 2 teaspoons (10 ml) minced fresh rosemary
  • 1 teaspoon (5 ml) sea salt
  • ¼ teaspoon (1 ml) baking soda
  • 1 pound (500 g) boneless, skinless chicken breast
  • zucchini
  • red onion, cut into ½ inch (1 cm) chunks
  • yellow and/or red bell peppers
  • mushrooms (omit if you have intestinal yeast overgrowth)
  • cherry tomatoes
  • olive oil
  • sea salt

In a medium bowl, combine all the marinade ingredients and mix well (the mixture will bubble due to the reaction between the baking soda and vinegar; the baking soda helps to tenderize the chicken). Cut the chicken into 1 inch (2.5 cm) pieces (approximately) and add to the marinade; mix well, cover, and refrigerate for at least one hour.

About 30 minutes before you plan to cook the kebabs, soak bamboo skewers in warm water and prepare the zucchini. Cut the zucchini into ½ inch (1 cm) thick slices and quarter each slice. Place the zucchini pieces in a bowl, sprinkle liberally with sea salt and leave to sit to remove some of the moisture.

Assemble the kebabs by alternating chicken and veggies on bamboo skewers. (Or you can put all chicken on some kebabs and all veggies on others.) In a small bowl or a cup, stir together some olive oil (about 2 or 3 tablespoons) and sea salt (about ¼ teaspoon) and brush over the veggies. Place kebabs over low to medium heat on the barbeque—use a barbeque grill pan if you have one—and cook for 5 to 10 minutes, turning kebabs over once, until the chicken is no longer pink inside. Alternatively, broil the kebabs in the oven on a broiler pan. Serve with Tzatziki (see Eating Alive II, page 199) and a green salad or Greek Salad (see Eating Alive II). Makes 4 servings.


  • You can substitute boneless, skinless turkey thigh for the chicken.
  • You may find it easier (less messy) to put the chicken on the skewers before marinating it; just arrange the skewers in a single layer in a large glass baking dish and spoon the marinade over the chicken kebabs.

Pizza Quesadillas

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By Irene Hayton and Carol Song

These Pizza Quesadillas are fast and easy to makejust add some steamed veggies or a green salad (in season of course) and you have a healthy meal ready in minutes. If you have a sensitivity to wheat, try making your own tortillas using alternate flours and the recipe on page 246 of Eating Alive II.

Pizza Sauce:

  • 1 cup (250 ml) pasta or tomato sauce (see Note)
  • 5½ (156 ml) can tomato paste
  • ⅛ teaspoon (.5 ml) stevia powder
  • whole wheat or sprouted wheat tortillas


  • chopped cooked chicken, cooked lean ground turkey breast, or sautéed tofu or tempeh
  • any vegetables you prefer, such as chopped red pepper, steamed broccoli florets, sliced mushrooms, chopped onion, black olives, sun-dried tomatoes, artichokes, etc.
  • grated Mozzarella cheese

In a small bowl, mix together the pizza sauce ingredients. Spread each tortilla with sauce, top with the toppings of your choice and sprinkle with cheese. If using large tortillas, arrange sauce, toppings and cheese over half of the tortilla then fold the other half over top. If using smaller tortillas, arrange sauce, toppings and cheese over the whole tortilla then top with another tortilla and press down firmly. Place tortillas on a baking sheet and bake at 425° F (210° C) for about 5 minutes, or until the cheese is melted and the top begins to turn brown. Alternatively, you can heat the quesadillas, one at a time, in a skillet for 2 to 3 minutes per side (flip it carefully!) until the cheese is melted and the tortilla is lightly browned.

Note: Choose a pasta or tomato sauce (available in cans or jars) that does not have any sugar added to it. If using a plain tomato sauce, you can add your own seasonings: try 1 clove garlic, finely minced, and 1 teaspoon each of basil and oregano. Any leftover sauce can be refrigerated or frozen for later use.

Broiled Romaine Stacks

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By Irene Hayton and Carol Song

For many people, cooking lettuce may sound bizarre, but this recipe really brings out the flavour of the lettuce and it’s great for adding leafy greens to your diet. The Romaine Stacks should be served immediately once they’re cooked. If you have an oven (convection, toaster or regular) at work, you can take the leftovers for lunch the next day and just assemble them before cooking.

Instead of ground turkey or tofu, you can use chopped cooked chicken breast (about one whole breast) or a 12 ounce (350 g) package of firm tofu, choppedjust add these when you add the tomato sauce and other ingredients. The amount of lettuce and cheese you will need depends upon the number of servings you make. The ground turkey/tomato sauce mixture will provide enough for 6 to 8 Romaine Stacks.

  • 2 teaspoons (10 ml) coconut oil
  • ½ onion, minced
  • 1 pound (500 g) lean ground turkey or 1 package ground tofu
  • 2 to 3 cloves garlic, minced
  • 1½ cups (375 ml) Tomato Sauce (see Eating Alive II) page 156) or use 1½ cups (375 ml) canned tomato sauce combined with ½ teaspoon (2 ml) each of basil and oregano
  • 3 pinches stevia
  • 2 or 3 sun-dried tomatoes, minced
  • ¼ teaspoon (1 ml) sea salt
  • 1 head romaine lettuce
  • grated part-skim mozzarella cheese or soy cheese

Heat a large saucepan over medium-low heat. Add the coconut oil and onion and sauté for 2 minutes. Add the ground turkey and garlic and cook until the turkey is no longer pink. Drain off any fat and return the pan to low heat. Add the tomato sauce, stevia, sun-dried tomatoes and sea salt and stir well. Simmer for 15 minutes.

Meanwhile, wash the lettuce leaves, keeping them whole. Shake off some of the water but don’t bother spinning or patting the lettuce dry.

Preheat the oven broiler. When the sauce is finished simmering, remove from the heat and begin building the romaine stacks. For each one, use 2 to 4 whole lettuce leaves, ranging in size (for large leaves, you’ll only need 2 layers; for smaller leaves, use 3 or 4 leaves). Place the largest leaf on a baking sheet, spread 1 to 2 tablespoons (15 to 30 ml) of sauce down the center of the leaf and sprinkle with a heaping teaspoon or two of cheese. Repeat the layers, using the smallest leaf for the top layer, and sprinkle with an extra teaspoon of cheese.

Broil on the bottom rack of the oven for 3 to 5 minutes, until the cheese is bubbly and the edges of the lettuce begin to wilt and/or turn brown. Sprinkle with sea salt and serve immediately. To make 6 to 8 servings at one time, arrange the lettuce stacks in a fan shape on a pizza pan. Note: These can also be grilled on a barbeque over low heat.

Mexican: Use mild salsa instead of the tomato sauce, stevia and sun-dried tomatoes, adding a pinch or two of cumin (to taste). Add 1 tablespoon (15 ml) of chopped fresh cilantro to the sauce once it has finished simmering. Substitute grated monterey jack cheese for the mozzarella and serve with low-fat plain yogurt and guacamole or sliced avocado for additional toppings.

Greek: Omit the basil. Add 1 to 2 teaspoons (5 to 10 ml) of minced fresh rosemary and sliced black olives (optional, to taste). Use mashed feta cheese instead of mozzarella.


Lemon and Herb Roast Chicken with Veggies

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By Irene Hayton and Carol Song

This is an easy-to-make recipe that can provide you with more than one meal. Have roast chicken and veggies on the first day, use the leftover chicken (and veggies, if you wish) for lunch or dinner the next day, and then once you’ve removed all the chicken from the carcass, use it to make chicken soup.

You’ll notice that we don’t list amounts for the veggies; how much you use will depend on how many people you’re serving and whether you want to have leftovers for the next day’s lunch or dinner. Leftover chicken can also be used in sandwiches, wraps, soups, chili, casseroles, etc. (Check out Eating Alive II for recipes.) You may even want to add another chicken; just make sure to use a bigger roasting pan and add a little more cooking time.

For the sake of convenience we used dried herbs (except for the parsley). If you prefer to use fresh herbs instead, substitute three times as much of the fresh herb for the dried.

  • ¼ teaspoon (1 ml) ground sage
  • ½ teaspoon (2 ml) rosemary
  • ½ teaspoon (2 ml) marjoram
  • ½ teaspoon (2 ml) thyme
  • pinch sea salt
  • 2 tablespoons (30 ml) minced fresh parsley
  • 1 whole chicken, about 3 to 5 lbs (1.4 to 2.3 kg)
  • 2 cloves garlic, peeled and sliced
  • 1 small lemon, thinly sliced
  • onions, peeled and chopped
  • turnips, peeled and cut into 1 inch (2.5 cm) pieces
  • red potatoes
  • sweet potato or yam
  • carrots
  • 8 to 10 cloves garlic
  • 2 to 3 teaspoons (10 to 15 ml) olive oil
  • 1 to 2 teaspoons (5 to 10 ml) sea salt
  • ¼ cup (50 ml) water

Preheat the oven to 400° F (200° C). In a small bowl, mix together the sage, rosemary, marjoram, thyme, pinch sea salt and parsley; set aside.

Cut off any excess fat from the chicken. Rinse the chicken well, inside and out, with cold water. Drain well then pat dry with paper towels. Place the chicken, breast side up, on a rack inside a roasting pan. Using the tip of a small sharp knife, gently separate the skin from the breast. Place 2 teaspoons (10 ml) of the herb mixture, half the garlic slices and 4 lemon slices on top of the breast, underneath the skin. Put another lemon slice at the point where each thigh connects to the body. Place 1 tablespoon (15 ml) of the herb mixture, the rest of the garlic slices and the rest of the lemon slices inside the cavity of the chicken.

Cut a small slit in the chicken skin just above the cavity then put the ends of the chicken legs through the slit. (Alternatively, you can tie the legs together with string.) Use small wooden or metal skewers to close the cavity; this helps to retain moisture. If you have one, insert a meat thermometer into the thickest part of the thigh making sure it doesn’t touch bone. Arrange the onion and turnip pieces around the chicken, sprinkle with a little bit of water, put the cover on the roasting pan and bake at 400° F (200° C) for 30 minutes.

While the chicken is roasting, prepare the rest of the vegetables: quarter the red potatoes; peel the sweet potato or yam and cut into 1½ inch (4 cm) pieces; peel the carrots and cut into thick matchsticks (about 2 inches/5 cm long and ½ inch/1 cm thick); and peel the garlic cloves. Put all these veggies into a large bowl and mix with enough olive oil and sea salt to lightly coat them.

After the chicken has finished roasting for the first 30 minutes, remove it from the oven and reduce the temperature to 325° F (170° C). Arrange the remaining prepared veggies around the chicken, add the water and return the roasting pan to the oven for a further 1 to 2 hours (about 1 hour for a 3 lb/1.4 kg chicken and 2 hours for a 5 lb/2.3 kg). Remove the lid during the last 20 to 30 minutes to brown the chicken. The chicken is done when the meat thermometer reads 180° F and/or the juices run clear when the thickest part of the thigh is pierced with a fork.

Remove the chicken to a carving board and put the veggies in a serving bowl and cover to keep warm. Skim off any visible fat from the liquid in the roasting pan, then bring it to a boil over high heat. Reduce the heat to medium-high and cook the liquid until it is reduced by about half, for approximately 10 minutes, while you cut up the chicken.

Serve the chicken with the roast veggies and pan juices. Round out the meal by adding a cooked leafy green vegetable, such as broccoli. You can steam the broccoli for about 4 minutes while you’re cutting the chicken and reducing the pan juices. Makes 4 to 6 servings.

Roasted Eggplant Lasagna

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By Irene Hayton

This lasagna recipe uses eggplant slices instead of pasta so it’s suitable for those who have wheat sensitivities and/or those who are trying to decrease their consumption of starchy carbohydrates. It takes a bit of time to make but the result is well worth the effort. It freezes well so you can have extra for future meals. This colourful lasagna is a great dish to serve to company; your guests probably won’t even notice that it doesn’t contain pasta.

Because the eggplant and zucchini add a lot of moisture to this dish, it’s important to roast them first so that the lasagna doesn’t turn out to be soggy. Equally important is to: use dry cottage cheese; make sure you squeeze out as much water as possible from the spinach; and don’t add water to the sauce. If you have dairy sensitivities, you can substitute crumbled medium-firm tofu for the cottage cheese, soy or rice cheese for the Parmesan, Romano, or asiago cheese, and goat’s milk feta for the feta.


  • 1 tablespoon (15ml) olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 pound (500 g) lean ground turkey breast
  • 1 carrot, grated
  • 19 ounce (540 ml) can diced tomatoes
  • 3 sun-dried tomatoes, diced
  • 5½ ounce (156 ml) can tomato paste
  • ½ teaspoon (2 ml) oregano
  • ½ teaspoon (2 ml) basil
  • ¼ teaspoon (1 ml) stevia powder
  • 2 pinches sea salt
  • 1 large eggplant (about 1½ pounds/750 g), peeled, ends removed and sliced lengthwise about ½ inch (1 cm) wide
  • 2 medium zucchini, ends removed and sliced lengthwise about ½ inch (1 cm) wide
  • 2 red peppers, sliced into 1½ inch (3 cm) pieces
  • olive oil
  • sea salt
  • 10 ounce (300 g) package frozen spinach, thawed, well-drained and chopped (see Note)
  • 375 g container dry cottage cheese
  • 3½ cups (875 ml) grated Mozzarella cheese (or 400g package of grated Mozzarella)
  • ¼ cup (75 ml) grated Parmesan, Romano, feta, or asiago cheese

To make the sauce: Heat a large skillet over medium heat. Add the olive oil, onion and garlic and cook until the onion is soft, about 5 minutes. Add the ground turkey and cook until it is no longer pink. Add the remaining sauce ingredients, stir well, bring to a boil and then reduce heat to low. Cover and simmer, stirring occasionally, while you roast the vegetables.

To roast the vegetables: Preheat the oven to 375° F (190° C). Place the slices of eggplant, zucchini and red pepper on baking sheets (you will need about 4 baking sheets; if you don’t have this many, just roast the vegetables in batches.) Lightly brush the vegetables with olive oil and sprinkle with sea salt, and then roast them for 15 minutes. Remove from the oven, turn the vegetable slices over, lightly brush with olive oil and sprinkle with sea salt. Return the vegetables to the oven and roast for about 15 minutes more, checking frequently, or until they are lightly browned and dehydrated (most of the moisture is removed). When all the vegetables are done, turn the oven down to 350° F (180° C).

To assemble the lasagna: Combine the cottage cheese and spinach in a medium bowl, mix well and set aside. Spread a small amount of sauce (about ¼ cup/75 ml) on the bottom of a 9 x 13 inch (23 x 33 cm) baking dish. Layer the ingredients as follows:

  • eggplant slices (overlap them to cover the whole     bottom of the baking dish)
  • all of the cottage cheese/spinach mixture
  • thin layer of sauce
  • ⅓ of the Mozzarella
  • zucchini slices
  • remaining sauce; press down all the way around the dish, including the edges
  • ⅓ of the Mozzarella
  • remaining eggplant slices, if any are left
  • red pepper slices
  • remaining Mozzarella
  • Parmesan, Romano, feta or asiago cheese

Bake the lasagna, uncovered, for 40 to 50 minutes, until hot and bubbling. Remove from the oven and let sit for about 15 minutes before serving. Makes 6 to 8 servings.

Note: To cut down on preparation time, we used frozen spinach. If you prefer, you can use fresh spinach, about 10 ounces (300 g). Wash the spinach well and remove the stems. Place the leaves in a pot, cover and cook, stirring often, over medium heat for just a few minutes, until the spinach is wilted. There’s no need to add any water to the pot; there’ll be enough water clinging to the spinach leaves. Drain well and chop.

Spaghetti Sauce

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By Irene Hayton

  • 2 teaspoons (10 ml) coconut oil
  • 1 onion, diced
  • 2 stalks celery, diced
  • 1 pound (500 g) lean ground turkey or chicken
  • 2 cloves garlic, minced
  • 1 carrot, peeled and grated
  • 6 mushrooms, chopped
  • 28 ounce (796 ml) can diced tomatoes
  • 5½ ounce (156 ml) can tomato paste
  • 1½ teaspoons (7 ml) sea salt
  • 1 teaspoon (5 ml) oregano
  • ¼ teaspoon (1 ml) thyme
  • ½ teaspoon (2 ml) dried red chili peppers
  • 1 teaspoon (5 ml) chili powder
  • 1 tablespoon (15 ml) soy sauce

Heat a large skillet over medium-low heat. Add the oil, onion, and celery and sauté for 2 minutes. Add the ground turkey or chicken and cook until the turkey is no longer pink. Drain off any fat then transfer to a large pot. Add the remaining ingredients and bring to a boil. Reduce the heat to low, cover, and simmer for 1 to 2 hours (the longer the better), stirring occasionally. Taste and adjust seasonings, if desired. Serve over whole-grain pasta, brown rice, or spaghetti squash (see below). Makes 6 to 8 servings.

Spaghetti squash is a smooth watermelon-shaped squash with an off-white or yellow coloured skin. Once it’s cooked, the flesh of this type of squash separates into spaghetti-like strands. To cook spaghetti squash, cut it in half lengthwise and scoop out the seeds in the center. Place the halves in a shallow glass casserole dish or on a baking sheet, cut side down. Bake at 350 F for 30 to 45 minutes. The squash is done when the flesh separates easily into strands; it’s best when it’s still a bit crunchy. Be careful not to overcook it or it’ll taste bland and mushy. If the spaghetti squash contains too much moisture, it can be spun in a salad spinner.

Taco Salad

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By Irene Hayton

If you do not have an ileocecal valve problem, this is a salad that you can eat even in cooler temperatures because the lettuce is combined with “warming foods” such as cooked ground turkey or chicken.

  • 2 teaspoons (10 ml) coconut oil
  • ¼ cup (50 ml) chopped onion
  • 1 pound (500 g) lean ground turkey or chicken breast
  • 1 large garlic clove, minced
  • ¼ cup (50 ml) water
  • 1 teaspoon (5 ml) ground cumin
  • ½ teaspoon (2 ml) chili powder
  • 3 tablespoons (45 ml) tomato paste
  • 6 cups (1.5 L) torn Romaine lettuce leaves
  • 2 medium or 3 Roma tomatoes, chopped
  • 4 green onions, sliced
  • chopped fresh cilantro, to taste
  • ¼ to ½ cup (50 to 125 ml) grated reduced-fat Cheddar cheese or soy cheese
  • sea salt, to taste
  • 1 avocado, peeled and diced


  • low-fat plain yogurt
  • mild salsa

Heat a large saucepan over medium-low heat. Add the coconut oil and onion and sauté for 2 minutes. Add the ground turkey and garlic and cook until the turkey is no longer pink. Drain off any fat and return the pan to low heat. Add the water, cumin, chili powder, and tomato paste; mix well and simmer for about 10 minutes, adding more water as needed to prevent the mixture from sticking to the pan. Taste and adjust seasoning, if desired. Remove from the heat and leave it to cool off while you prepare the rest of the ingredients.

Place the lettuce, tomatoes, green onion, cilantro, cheese, and sea salt in a large salad bowl. Add the cooled ground turkey mixture and mix well. Add the avocado and toss gently. To make the salad dressing, mix together low-fat plain yogurt and mild salsa, to taste (try 2 parts yogurt to 1 part salsa and adjust to your preference). Allow each person to add the dressing to his/her own salad. Makes 4 to 6 servings.

Optional: Add sliced black olives and/or tortilla chips (break into small pieces). Choose tortilla chips that are made without hydrogenated vegetable oil.