This is the sample menu from The Maker’s Diet, and I will include the recipes in this post. But then I will probably post what my meals actually looked in one week. As a mom of a toddler, I have to wing it and make things quickly. I haven’t been able to sit down and actually make a meal plan, so this is a good example of “If I can do it, you can do it” 😀 If you’re the only one you cook for, make sure you make use of leftovers. Put them in the fridge if you plan on eating them within the week. But if you plan for more variety, freeze the leftovers for the next week, free of cooking!
Note: Rubin recommends a partial fast once a week. I have never heard of this before and, while it’s interesting, I can’t attest to its effectiveness. For those of us who are believers, I’m sure it can be helpful from a spiritual standpoint either way. But it is not required. You might pick one day a week where you just skip one meal, or omit a certain part of your diet, or simply continue on as normal. His claim is that the body rests and cleanses itself during this fast day.
Breakfast: Stir-fried veggies and fried eggs (prepared any way you desire; over-easy, medium or well. Fry in extra-virgin coconut oil or butter)
Lunch: Tuna salad (recipe to follow), raw carrots and celery
Dinner: French-style London Broil (recipe to follow) and a green salad
Evening snack: 1/2 cup strawberries with 1 oz of goat’s milk cheese
Breakfast: Vegetable Frittata (recipe to follow)
Lunch: Coconut milk soup (recipe to follow)
Dinner: Wild Alaskan Salmon with pecan pesto (recipe to follow), green salad, cultured vegetables
Evening snack: Carrot, celery, and raw almond butter
Breakfast: Onion, pepper, and goat cheese omelet (recipe to follow)
Lunch: Oriental red meat salad (recipe to follow)
Dinner: Coconut milk soup, Easy broiled halibut (recipe to follow), green salad
Evening snack: Goat’s milk yogurt, raw honey, vanilla, and blueberries
Breakfast: None (partial fast day)
Lunch: None (partial fast day)
Dinner: Cultured veggies; green salad; Tuna steaks, oriental syle (recipe to follow)
Evening snack: None (partial fast day)
Tuna Salad: 1 can water-packed tuna, 1 TBS omega-3 mayonnaise, 1 TBS flaxseed oil or garlic-chili flax, chopped onions, chopped peppers, chopped celery.
Combine all ingredients and serve over lettuce or on toasted sprouted bread (no bread in Phase one)
Vegetable Frittata (from Nourishing Traditions by Sally Fallon): 1 cup broccoli flowerets, steamed until tender and broken into small pieces; 1 red pepper, seeded and julienned; 1 medium onion peeled and finely chopped; butter and extra-virgin olive oil; 6 eggs; 1/3 cup sour cream or creme fraiche; 1 tsp finely grated lemon rind; pinch dried oregano; pinch dried rosemary; sea salt and freshly ground pepper; 1 cup grated raw Monterey Jack Cheese
In a case iron skillet, saute pepper and onion in butter and olive oil until soft. Remove with a slotted spoon. Beat eggs with cream and seasonings. Stir in broccoli, peppers, and onion. Melt more butter and olive oil in the pan and pour in egg micture. Cook over medium heat about 5 minutes until underside is golden. Sprinkle cheese on top and place under the broiler for a few minutes until the frittata puffs and browns. Cut into wedges and serve. Serves 4.
Coconut Milk Soup: 1.5 Quarts of homemade fish or chicken stock; 1.5 cups coconut milk and cream; 1 lb chicken or fish, cut into small cubes; 3 jalepeno chilis, dices or 1/2 tsp cayenne pepper, dried; 1 TBS grated fresh ginger, 2 TBS fish sauce (optional); 2-4 TBS lime juice; chopped cilantro for garnish
Simmer all ingredients until meat is cooked through. Garnish with cilantro. Serves 6-8
Wild Alaskan Salmon with Pecan Pesto (by Keith Tindall from White Egret Farm): 4 wild Alaskan salmon fillets’ 1/3 lb shelled pecans; 3 oz cold butter; 2-3 fresh jalepenos; 1 small lemon or orange; 1-3 in sprig of rosemary; olive oil; celtic sea salt; pepper
Heat oven to 300 degrees and toast pecans on a cookie sheet until you can smell the aroma of toasted pecans, about 20-30 minutes. Transfer to a cool cookie sheet. Rinse salmon and pat dry. Butterfly fillets with a sharp knife if desired. Rub salmon with olive oil; salt and pepper both sides. Heat iron skillet or other heavy skillet over medium heat. Saute fillets until firm to the touch.
Prepare jalepenos by removing the tops and splitting lengthwise. De-rib and remove seeds with a sharp knife. Chop coarsely. Cut the cold butter into 1/2 TBS pats. Prepare the zest of 1/2 the lemon or orange, and chop finely. Chop the rosemary into very fine pieces. Add the butter, chopped jalepenos, pecans, rosemary and lemon zest to a food processor. Process for 5-8 seconds and scrape the bowl. Repeat 2-3 times until a paste has formed. Do not over-process. Spread the pesto over the cooked salmon. Serves 4.
Basic Omelet: 4 fresh eggs at room temperature; 3 TBS extra virgin coconut oil or butter; pinch sea salt
Crack eggs into a bowl. Add water and sea salt, and blend with a wire whisk (do not over-whisk or omelet will be tough). Melt coconut oil or butter in a cast iron skillet or frying pan. When foam subsides, add egg mixture. Tip pan to allow egg to cover the entire pan. Cook several minutes over medium heat until underside is lightly browned. Lift up one side with a spatula and fold omelet in half. Reduce heat and cook another 30 minutes or so– this will allow the egg on the inside to cook. Slide omelet onto a heated platter and serve. Serves 2.
Variation: Onion, pepper and goat cheese omelet–Saute 1 small onion, thinly sliced and 1/2 red pepper, cut into julienne strips, in a little extra virgin coconut oil or butter until tender. Strew this evenly over the egg mixture as it begins to cook, along with 2 ounces of goat’s milk cheddar or feta cheese.
Variation: Garden Herb Omelet– Scatter 1 TBS parsley, finely chopped, 1 TVS chives, finely chopped, 1 TBS thyme or other garden herb, finely chopped, over omelet as it begins to cook.
Variation: Mushroom swiss omelet– Saute 1/2 lb fresh mushrooms thinly sliced, in extra-virgin coconut oil or butter and olive oil. Scatter mushrooms and grated Swiss cheese over the omelet as it begins to cook.
Variation: Sausage and pepper omelet– Saute 1/4 cup turkey or buffalo sausage and red or yellow peppers in a little extra-virgin coconut oil or butter until crumbly. Scatter over the omelet as it begins to cook.
Variation: Spinach and feta omelet– Add chopped onion to beaten eggs. Add more onions, spinach, tomatoes and feta cheese as it begins to cook.
Variation: Tomato basil omelet– Scatter 1/4 cup diced tomato and chopped fresh basil over omelet as it begins to cook.
Easy Broiled Halibut (from The Lazy Person’s Whole Food Cookbook by Stephen Byrnes): 1-2 lb halibut; lemon juice; butter or extra-virgin coconut oil; sea salt or Herbamare; pepper
Wipe halibut slices with damp cloth and sprinkle with salt, pepper and lemon juice. Dot with oil or butter. Broil under high heat, turning frequently till brown. Serves 6-8
Oriental Red Meat Salad: 1.5 lb beef flank steak, or similar cut from lamb or game; 1/2 cup lemon juice; 6 TBS soy sauce; 2 TBS EVOO; 1 TBS toasted sesame oil; 1 tsp grated fresh ginger; pinch of red pepper flakes; 2 TBS toasted sesame seeds; 1/2 lb snow peas, steamed lightly and cut into quarters at an angle; 1 lb bean sprouts, steamed lightly; 1 red pepper, seeded and cut into julienne.
Using a sharp knife, score the flank steak or red meat pieces across the grain on both sides. Broil 3 or 4 minutes to a side or until meat is medium rare. Transfer to a cutting board and let stand for 10 minutes. Meanwhile, mix the lemon juice, soy sauce, oils, ginger and red pepper flakes together. Cut the meat across the gain on an angle into very thin slices, then cut these slices into a jullienne. Marinate with soy sauce mixture for several hours in the refrigerator. Mix with sesame seeds and vegetables just before serving. Serves 6.
Tuna Steaks, Oriental style (From Nourishing Traditions by Sally Fallon): 2 lb tuna steak, about 1 in thick; extra-virgin olive oil; sea salt and freshly ground pepper; 3 cloves garlic; 1/4 cup fresh ginger peeled and coarsely chopped; 2 TBS dijon-type mustard; 1 TBS raw honey; 1/2 cup rice vinegar; 2 TBS fish sauce (optional); 1 TBS toasted sesame oil; 1/3 cup extra-virgin coconut oil; 1 bunch chopped green onions; 3 TBS sesame seeds, toasted in oven.
Brush tuna steaks with coconut oil and sprinkle with salt and pepper. Grill about 5 minutes per side on a barbecue or under a broiler. Transfer to a heated platter and keep warm until ready to serve. Meanwhile, place garlic, ginger, mustard, fish sauce and soy sauce in food processor; process until blended. Add honey and vinegar and process again. With motor running, add oil gradually so that sauce emulsifies and becomes thick.
Place tuna steak servings on warmed plated. Spoon sauce over and garnish with green onions and sesame seeds. The dish goes well with spinach, chard, Chinese peas or steamed Chinese cabbage. Serves 6.