This is my riff on this Greek home-style dish. Although I did not forage for wild greens to make this dish, the Swiss chard and curly kale I used are both organic and locally grown. Dark leafy greens impart a natural mineral flavor, which, in this case, is tempered—and sweetened—by the onions.

Wild-caught cod is an excellent lean source of protein and is also a rich source of B vitamins and selenium, a mineral that supports thyroid function.

This is one of my favorite go-to comfort meals.  Enjoy!
 

Greek-Style Stewed White Fish with Greens

 
1-1/2 to 2 pounds low-mercury white fish (e.g., cod, flounder, scrod, sole)
Juice of 2 lemons or 1/2 cup dry white wine
1 teaspoon Celtic sea salt, or to taste
Freshly ground pepper
1/4 cup extra-virgin olive oil or coconut oil
4 cloves garlic, minced
2 medium yellow onion, finely chopped
6 to 8 cups dark leafy greens, chopped (e.g., Swiss chard, spinach, kale, beet greens)
 *Note: the leafy greens will cook down
2 tablespoons chopped fresh herbs, (e.g., oregano, thyme, basil)

Rinse fish well and pat dry.  Season both sides of fish with Celtic sea salt and freshly ground pepper.  Place in a glass pie plate.  Drizzle lemon juice over the fish.  Cover pie plate with plastic wrap and marinate fish for 1 hour before cooking.  **If you don’t have time to marinate for 1 hour; it is okay to skip this step.

Heat olive oil in Dutch oven or heavy-bottomed pot over medium heat.  Sauté onion, until translucent, about 4 to 6 minutes, adjusting heat as necessary. Stir in minced garlic until well combined, apx. 30 seconds to a minute.

Add the greens, stirring frequently, and cook until wilted.

Arrange the fish on top of the greens; add the fresh herbs, then drizzle the lemon juice from the marinade over the fish and greens.  Cover with a lid and lower heat to simmer. Cook 15 to 18 minutes, or until fish is tender and flakes with a fork.

Estrogen dominance is having too much estrogen in your body relative to other sex hormones, like progesterone and testosterone. Progesterone balances out estrogen in women. Testosterone balances out estrogen in men.

We are inundated by hormone-disrupting chemicals and synthetic estrogens. They come from food sources (e.g., conventionally grown produce, liberally sprayed with pesticides, herbicides and fungicides; factory farmed livestock given antibiotics and hormones); pharmaceuticals, including birth control pills and HRT; and everyday personal care and household products (e.g., from plastic bags to scented candles). Too much estrogen, relative to other sex hormones, can create or worsen hormone imbalances, such as PMS, weight gain, anxiety/depression, PCOS, fibroids, endometriosis, cancer (breast, prostate) and more.

This is why it is important to support your body’s natural detoxification process via the liver. One way you can do this is by eating COOKED cruciferous vegetables and a variety of fresh herbs that support detoxification on a regular basis.

Cruciferous vegetables, like cauliflower, are low in calories, high in water, fiber, nutrients, especially Vitamin C, and the antioxidant sulforaphane, a plant compound that has anti-cancer properties. Cruciferous vegetables, like cauliflower, also help support detox pathways in the liver, enabling your body to eliminate excess estrogen.

Ginger can also help lower excess estrogen in the body. In a 2017 study, ginger extract, taken regularly in high doses, was shown to have a beneficial, hormone-balancing, anti-estrogenic effect in rats with PCOS. In other words, ginger extract helped reduce levels of excess estrogen and increase progesterone in PCOS rats.

A generous dollop (3 tablespoons) of fresh minced ginger root amps up the curry kick in this delicious curry cauli rice dish. You’ll catch a great Indian-style flavor buzz: the sulfurous aroma and bitter taste of cauliflower is tamed by this toothsome medley of spicy (fresh garlic, ginger and scallions with curry powder) and sweet (sauteed onions and minced red bell pepper)
 

Curry Cauliflower Rice

Serves 4

 
2 medium yellow onions, finely minced
1/4 cup or 3 tablespoons finely minced ginger root
1 large garlic clove, minced
1 tablespoon + 1/4 teaspoon curry powder
1 cup thinly sliced scallions, green part only
1 medium-sized red bell pepper, ends discarded cored, seeded and minced fine
1 pound (16 oz) package organic riced cauliflower (apx. 4 cups)
1 cup filtered water, as needed
1 tablespoon unrefined coconut oil
1 teaspoon Celtic sea salt, or to taste

Melt coconut oil in a Dutch oven or heavy-bottomed pot over medium high heat. When oil is hot, but not smoking, add minced onion. Saute onion—and adjust heat accordingly—apx. 4 minutes, or until softened and gently golden-brown. Stir in minced ginger, garlic and curry to the onions, mixing well. Add a little water to the pot if the onion-spice mixture is sticking to the bottom of the Dutch oven.

Add minced red pepper and 1/2 cup scallions, stirring well, apx. 1 minute.

Add cauliflower rice and stir vigorously, making sure it is well combined with the other ingredients, apx. 2 minutes.

Raise heat to medium high. Add 1 cup of filtered water and stir well. When the cauliflower mixture comes to a boil, lower heat, cover and simmer for 8 to 10 minutes. Stir in Celtic sea salt.

Use a slotted spoon to transfer curry cauliflower to a serving bowl. Garnish with the rest of the scallions (apx. 1/2 cup).

Enjoy!!

This stealth vegetable-packed ragu is loaded with immune-boosting vitamins and minerals. The parsnip and carrot impart a delicious sweetness, kind of like a “meaty” carrot cake!  It’s both savory and sweet, wonderfully spiced and leaves you feeling sated and satisfied.

In Traditional Chinese Medicine (TMC), lamb is considered “yang”—to have warming qualities. For example, in Northern China, lamb is commonly eaten during the winter months.  TMC views lamb as a food that can strengthen the body and help promote good circulation of the blood and around the joints (it can be beneficial if you have joint pain).

If you have Hashimoto’s or hypothyroidism, an underactive (low) thyroid, like I do…you are likely more sensitive to the cold. I know I am—even though I take thyroid hormone. Eating more lamb during the cold weather months can help support your thyroid and adrenal glands.

One of the best investments you can make if you do a lot of batch cooking or typically chop a lot of vegetables is a large food processor.  This is how I quickly and efficiently minced all the vegetables in this recipe in a matter of minutes!
 

Cumin-Spiced Lamb Ragu with Butternut Squash Noodles

 
1 pound grass-fed & grass-finished ground lamb
3 medium yellow onions, finely minced
4 medium cloves garlic, finely minced
1 fennel bulb, thinly sliced
1 organic zucchini, finely minced
1 parsnip, peeled and finely minced
3/4 of a 1-pound package of organic baby carrots, finely minced
1 tablespoon fresh gingerroot, peeled and finely minced
2 teaspoons cumin
2 teaspoons cinnamon
1 teaspoon coriander
1/2 teaspoon nutmeg
1-1/4 cup organic strained tomatoes
2 tablespoons coconut oil
1 teaspoon Celtic sea salt
1 cup filtered water: use as needed
1 or 2 packages organic butternut squash noodles
(or you can use a spiralizer to make your own “squoodles”)
 

To cook the lamb ragu:

Melt coconut oil in a 5.5-quart Dutch oven over medium-high heat. When the oil is hot (but not smoking), add the onions and fennel. Saute for about 4 minutes, or until softened and gently browned. Add the minced ginger, cumin, cinnamon, coriander and nutmeg, combining with the onion-fennel mixture about 1 minute.  Stir in the minced zucchini, parsnip and carrots, mixing until well-combined, about 2 minutes. Reduce heat to medium. If vegetables begin sticking to the pan, add 1/4 to 1/2 cup filtered water to loosen.

Add ground lamb. Break up lamb in Dutch oven until even distributed and there is no visible pink, about 3-4 minutes.  Add organic strained tomatoes, stirring until well combined.  If ragu is especially thick, you may want to add another 1/4 to 1/2 cup water to thin slightly, or until you achieve the desired consistency.

Bring mixture to a gentle boil, then reduce heat to low and cover. Cook another 10 minutes.  Stir in 1 teaspoon Celtic sea salt.
 

To cook butternut squash noodles:

Melt 1 tablespoon coconut oil in a 3-quart saucepan over medium-high heat. When the oil is hot, but not smoking, add the butternut squash zoodles. Saute about 1-2 minutes. Add a 1/4 cup filtered water to the saucepan. Cover.

Reduce heat to medium-low. This “steams” the noodles. Cook apx. 2 minutes or until soft (but not soggy).

Using tongs, apportion butternut squash zoodles on plates or bowls. Ladle ragu over
the butternut squash zoodles.  Serve a salad or other green vegetable alongside the ragu and noodles.  Enjoy!

Personally, I am not obsessed about cooking a “perfect” roast chicken with brown, crisped skin. To get that browned skin, you’ will need to brush on some fat, like butter or olive oil (I use coconut oil if I use any fat at all) and roast the chicken at a higher temperature: 400, 425 or 450 degrees. I do NOT roast meats above 350 degrees; cooking at higher heat can alter the nutrient content of a food. Also browning, charring and smoking foods can create some undesirable byproducts, like advanced glycation end products (AGE’s), linked with an increased cancer risk.
 

Simple Roast Chicken with Garlic Chive Rub

 
The chicken::
One 3-pound pasture-raised chicken

For the herb rub::
1 cup minced Chinese chives, a.k.a. garlic chives,
or scallions (thinly sliced)
3 plump cloves garlic
Juice of half lemon
1/4 c olive oil
1/2 teaspoon Celtic sea salt

Preheat oven to 350°F.

Place heavy weight oven-proof pan in the oven to “pre-warm”.

Prepare chicken:  Remove giblets. Cut off any excess fat (usually in neck area). Rinse under filtered water.

Prepare the rub:  Place rub ingredients in food processor, pulse until a creamy consistency. Transfer to small bowl or ramekin.

Season chicken with Celtic sea salt and pepper. Lift skin and loosen from flesh, being careful not to tear. Using a teaspoon, add rub underneat the skin and massage into chicken to spread evenly. Tie legs together with string. Take pre-heated pan out of oven and transfer chicken to it.

Drizzle lemon juice under the skin. Brush melted UNREFINED coconut oil onto skin (breast and legs) so that skin will brown.

Place on center rack in oven. Roast 1 hour & 15 minute to 30 minutes., or until the skin is browned and juices run clear when you slice between the thigh and leg.

Let rest. When cool enough to handle, slice chicken, and transfer pieces to a serving platter.

The good news: making this soup yourself requires very little “cooking” skills.  Yes, you’ll do some prep work chopping, but other than that, your oven and blender do the heavy lifting.  Butternut squash is an excellent source of immune-boosting nutrients, but commercial butternut squash soups—even those labeled “organic”—often contain excess sodium, added sugars, processed oils (eg., canola) and allergens (e.g., soy milk or dairy) that contribute to inflammation. Though soy- and dairy-free, this apple-butternut squash achieves delicious creaminess via the roasting and blending process.  Its natural sweetness comes from apples.

A nutrient-dense carbohydrate, butternut squash is an excellent source of vitamins A and C, B vitamins and a good source of potassium and magnesium. Its high fiber content makes butternut squash a great detox food: it takes longer to digest (you’ll feel full longer) and promotes healthy elimination.

Apples are rich in antioxidants, particularly, vitamin C. Use organic apples since conventionally grown apples contain a high amount of pesticide residue. Since the skin of the apple contains nutrient rich compounds, keep the apple skin on when you make this soup to maximize your vitamin, mineral and antioxidant (eg, quercetin) intake.

Parsley also contains immune-protective antioxidant nutrients; it is an excellent source of vitamin C and a good source of vitamin A. So, be sure to sprinkle a generous amount of parsley on your soup.

Apple Butternut Squash Soup
Yield: 4 servings

2 organic apples with skin, like Empire, chopped
3 pounds butternut squash, peeled, and cubed
1 medium yellow onion, well chopped
2 tablespoons unrefined (or raw) coconut oil, melted
2 tablespoons minced fresh gingerroot
4 cups low-sodium vegetable broth OR filtered water
1 small bunch parsley, rinsed well and chopped
Celtic sea salt, to taste

Preheat the oven to 400˚F.

Line one large, heavy-bottomed cookie sheet (or two medium cookie sheets) with parchment paper.

Add apples, butternut squash and onion to a large mixing bowl. Drizzle the melted coconut oil over the apples, squash and onion and mix well, coating the mixture well.

Arrange mixture on parchment-lined cookie sheet in a single layer. Place on center rack in oven and roast for 20 minutes. Turn cookie sheet around, and roast another 20 minutes, or until the apple-squash mixture is soft and slightly browned (not burned!) around the edges. Remove from oven.

Transfer roasted apple-squash-onion mixture to a Dutch oven or large soup pot. Add the minced ginger and the broth OR water. Bring mixture to a boil. Reduce heat to a simmer; cook, covered, apx. 10 minutes. Use an immersion blender to blend soup. Or, transfer mixture to a high-speed blender and blend until soup is smooth and creamy.

Ladle into serving bowls. Sprinkle chopped parsley over apple butternut squah soup. Add a pinch of Celtic sea salt; season to taste.

Truth? There are no potatoes in this mash—just cauliflower. But, in my humble opinion, mashed cauliflower tastes even better and is more deliciously satisfying than actual mashed potatoes. You get all the creamy starchy-carb comfort—without the heaviness, lethargy or fatigue that can come from overeating mashed potatoes.

Contrary to most refined white foods (and despite its creamy texture when mashed), cauliflower is a low carbohydrate, non-starchy vegetable. Ironic, huh?! An anti-inflammatory and cancer-fighting cruciferous vegetable, It is rich in vitamins and minerals, especially vitamin C; it is also a good source of vitamin K, B vitamins, fiber and omega 3 fat.

Cauliflower contains antioxidant-rich phytonutrients, such as glucosinolates, sulfur-containing compounds that give cauliflower (and other cruciferous vegetables, like broccoli, bok choy, kale, cabbage, onions and garlic) its distinct pungent aroma.

Organosulfur compounds are linked with many health-promoting benefits. Sulforaphane, which is made from glucosinolates, can help protect the lining of your stomach by preventing bacterial overgrowth of ulcer-provoking H. Pylori bacteria. Sulforaphane can also help improve blood pressure and kidney function. The antioxidants and sulfur-containing compounds in cauliflower also help support detoxification by activating detoxification enzymes and by helping expedite the elimination of heavy metals.

This cauliflower mash is very garlicky. Garlic is another stellar source of organosulfur compounds and great for immunity. That said, if you prefer a less garlicky version, you can add 1/2 head of roasted garlic instead of a whole head. You can also add 1/4 cup of scallions—another sulfur rich allium—instead of 1/2 cup for a milder flavoring.
On a cold winter’s night—or really any night—when you’re craving something warm and starch-carb-y, these cauliflower mashed “potatoes” hit the spot.

Cauliflower Mash with Roasted Garlic and Scallions
Serves 4 to 6

2 medium heads cauliflower, remove stem, cut florets into bite-sized pieces,
wash well and drain in colander
1 head garlic, roasted (see below)
2 tablespoons coconut oil
1 teaspoon Celtic sea salt
1 bunch scallions, green part only, sliced into thin rounds—apx. 1/4 to 1/2 cup; add more if desired

To roast the garlic: Preheat oven to 400˚F. Do not peel the garlic. Slice off the end to expose tips of garlic. Brush garlic head with olive oil. Wrap garlic head in parchment paper; cover parchment paper with aluminum oil. Place on center rack in oven and roast about 30-40 minutes, or until garlic is soft. When garlic is cool enough to handle, press down on each clove; it should slip out of the skin. Set aside roasted garlic cloves.

To cook the cauliflower. Add about 1 to 2 inches water to a Dutch oven and insert steamer. Cover. Bring water to a boil. Place cauliflower on steamer. Cover and steam over medium heat, about 10 minutes, or until the cauliflower is soft when pierced with a knife. Using a slotted spoon, transfer cauliflower from steamer to a glass mixing bowl.

To make the mash: Place the steamed cauliflower, roasted garlic, coconut oil, Celtic sea salt and scallions into a food processor bowl (ideally, 11” or more). Pulse in food processor until creamy and smooth.

Serve warm. Or, make in advance and store in glass container in refrigerator.