Optimum Nutrition Therapy
Food as Medicine – Food as Pleasure
Recipes for Healthy Eating
4 cups Rolled grains  (oats, rye, spelt and barley flakes)  If you are on a gluten free program use Quinoa flakes 2 cups brown rice bran
1 cup pumpkin and sunflower seeds 1 cup walnuts and almonds
1 cup lecithin granules 1 cup flax seeds
1 cup milk thistle
(Silybun Marianum Seeds)
½ cup chia seeds (optional)

Spices: coriander, fennel, and/or tumeric. Begin with 1 tsp of eachExperiment with cinnamon and other herbs and spices.

Grind all the seeds. Chop or roughly grind walnuts and almonds. Mix all the ingredients together and refrigerate.

Serving Options
Blend 1 cup of thawed berries in a cup of water, almond, rice or soy milk. Add a sprinkle of stevia to sweeten, brown rice milk or almond milkTo make almond milk, blend ½ cup almonds with 2 cups of water in a blender. Recipe from Bastyr University with some modifications

1/4 cup butter, softened 2 tablespoons fructose sweetener
2 eggs 1/2 cup applesauce
1 teaspoon vanilla extract 1 cup all-purpose flour or brown rice flouR
1 teaspoon baking soda 1 teaspoon ground cinnamon
1/4 teaspoon salt   1 1/2 cups rolled oats
1/3 cup dried cranberries 1/3 cup raisins
1/4 cup unsweetened apple juice concentrate, thawed

Preheat oven to 350 degrees. Grease cookie sheets.

In a large bowl, cream together the butter, fructose and egg whites until smooth. Stir in the applesauce, apple juice concentrate and vanilla. Combine the flour, baking soda, cinnamon and salt; stir into the applesauce mixture. Mix in the oats and chopped cranberries. Drop rounded spoonfuls onto the prepared cookie sheets.

Bake for 15-17 minutes in the preheated oven, until cookies are firm to the touch and lightly browned. Cool 1 minute on the cookie sheets before removing to wire racks to cool completely. Store in an airtight container.



1 lb finely chopped salmon 1 TBS of crushed garlic
2 TBS finely chopped basil 1 TBS finely chopped cilantro
2 teaspoons of salt 1 egg lightly beaten
¼ cup seeded and finely chopped red bell pepper ¼ cup finely chopped green onion/scallions
½ teaspoon freshly ground black pepper 2 cups brown rice bread crumbs
(for rolling)
Olive oil (for greasing pan) Lime slices for garnish


Combine all the ingredients in a bowl and mix well. Form cakes into about 2 ½ inches in diameter and ½ inch thick. This makes about 6 cakes.Coat the cakes evenly with brown rice bread crumbs and chill for 1 hourSet the oven at 450 – grease a baking pan with olive oil and place in the hot oven – Remove and place the salmon cakes on the baking pan – they should sizzle! Bake for 3 minutes on each side until golden brown.


1 cup good quality mayonnaise 2 Tbs pickled chopped ginger
2 TBS Wasabi paste 4 cloves garlic finely crushed
1 Tbs peeled and minced fresh ginger ¼ cup finely chopped red onion
¼ cup chopped fresh cilantro  2 Tbs freshly squeezed lime juice

Note: Wasabi paste can be obtained from a Japanese restaurant or sushi bar


In a bowl mix together the mayonnaise and wasabi paste until well blended. Add the remaining sauce ingredients and mix well. Set aside.

To serve

Place a cake atop on top of a pool of tartar sauce on each plate garnish with lime. Serve with quinoa and a green salad dressed in vinaigrette dressing.QuinoaAdd 1 cup of quinoa to 1 cup of boiling water, and 2 TBS of tamari.Turn down the heat and simmer for 15 minutes. When cooked add ¼ cup of chopped parsley.


1 part balsamic vinegar  3 parts cold pressed virgin olive oil
1Tbs Dijon mustard 4 cloves of crushed garlic

Whisk together all the ingredients, pour into a bottle and use when required.



2 boned and skinned, butterflied, pounded organic, free-range chicken breasts. 4 TBS of pesto (homemade or bought) 
see below
10 shitaki mushrooms chopped 2 cloves of garlic
2 Tbs of feta or goats cheese   1-bunch scallions including green tops
4 sun-dried tomatoes sliced (optional) 2 slices of chopped prosciutto (optional)
2 TBS tapenade (olive paste – optional)

Lay the breasts on a surface and spread with pesto, topping with the shitake mushrooms, scallions, garlic, feta or goats cheese. Add the prosciutto, sun-dried tomatoes, and tapenade. Fold the breasts into a pocket making sure all the stuffed ingredients remain within the breast. Wrap in foil and refrigerate for 30 minutes.Set the oven at 350 degrees.After 30 minutes remove the foil and place the breasts on a baking tray and place in the oven. Bake for 20 minutes.Place under the broiler and broil for 5 minutes until the chicken turns golden brown, turn over and broil the underside for 5 minutes until golden brown.Remove from the oven and let rest for 5 minutes.

Slice and serve with vegetables. (Serves 2) 


½ butternut squash peeled and sliced   1 sprig of rosemary
2 Zucchini squash sliced   1 cloves of garlic finely sliced
5 Brussels Sprouts finely sliced 1 clove of garlic pressed in a garlic press  
1 packet of cherry tomatoes 1Tbs of slivered almonds  
1 bunch of asparagus 1 lime                                                     
1 TBS of butter 1tsp sesame oil
Salt & ground pepper Olive oil

Cook at the same time as the chicken.

Place the sliced butternut in a baking dish with a turn of ground salt and pepper, and a splash of olive oil and shredded rosemary leave. Place in a 350d egree oven and cook until tender. (A knife will pass through)

Slice the zucchini place in a heated pan with sliced garlic and splash of olive oil. Cook until the zucchini are transparent. Add the cherry tomatoes and cook until the skins begin to pop. (approx. 6 minutes)

Cut off the stems of the asparagus and steam in water until al dente. (4 minutes)

Brussels Sprouts
Heat a frying pan and add the slivered almonds, toss constantly until gold in color. Add 1Tbs of sesame oil to the pan, finely sliced Brussels sprouts and pressed garlic. Keep  stirring for 3-4 minutes. Add a squeeze of lime. Arrange the vegetables on a platter, adding the butter to the asparagus.

Serve vegetables with sliced stuffed chicken breast on a large platter.


1 cup of tightly packed basil leaves ½ cup of toasted pine nuts   
1 cup of olive oil 4 garlic cloves     
½ - 1 cup of grated Parmesan cheese Juice of 2 lemons
Salt and pepper

Dry fry pine nuts taking care not to burn. (Placing pine nuts in a frying pan on a medium heat)
In a food processor, place the washed basil, pressed garlic, pine nuts, lemon juice, salt and pepper to taste. Slowly adding the olive oil through the spout. Stir in the grated parmesan and PRESTO! Pesto!

Add to salad dressing. Serve on fish, chicken, pasta, toast, heated tortillas, baked potatoes... anything you like. Use your imagination!!

We encourage you to share your favorite recipes.
We will review, test and post on the web site.
Email your recipes.

Fresh, organic ingredients in loving hands become more than just a meal. Not only is this healthy eating, it is also a celebration, a feast for the senses and the body. Food is, after all, sacred to the body and soul. The recipes below are just a beginning. More will be added on a regular basis. Collect these as well as your own, use them for ideas and inspiration. And, above all, ENJOY!!