CHAPTER 11 Recipes to LUV Flashcards
1
Q
What is Tricia Williams’ motto regarding health?
A
Reach for the kitchen cabinet before the medicine cabinet.
2
Q
What is the mission of Daily Dose?
A
To help people find better health through food.
3
Q
What type of certification did Tricia Williams earn?
A
Food therapy certification from the Natural Gourmet Institute.
4
Q
What are the key guidelines for the recipes mentioned?
A
LUV guidelines.
5
Q
What is the suggested preparation time for most recipes?
A
Only take minutes to prepare.
6
Q
What should be chosen whenever possible in ingredient selection?
A
Organic and non-GMO ingredients.
7
Q
What is a good substitute for onions in recipes?
A
Celery or fennel.
8
Q
What is the recommended approach to salt usage in recipes?
A
Use judiciously and sparingly.
9
Q
What is the yield of the Coconut Pudding recipe?
A
4 servings.
10
Q
What are the main ingredients for the Coconut Pudding?
A
- 1 pound fresh or thawed frozen young Thai coconut meat
- ¼ cup water
- 1 tablespoon granulated allulose
- 1 teaspoon vanilla extract
11
Q
What is used for topping in the Coconut Pudding?
A
- ¼ cup raw unsalted cashews, chopped
- ½ teaspoon nigella seeds
- 1 teaspoon hemp hearts
- ½ cup pitted and halved fresh or thawed frozen tart cherries
- ½ cup fresh or thawed frozen blueberries
- ½ cup fresh or thawed frozen raspberries
12
Q
How long should the Coconut Pudding be refrigerated before serving?
A
1 hour.
13
Q
What is the prep time for Yogurt with Ginger Carrot Marmalade?
A
About 30 minutes.
14
Q
What are the main components of the ginger carrot marmalade?
A
- 2 cups peeled and grated carrots
- 2 unpeeled Granny Smith apples, cored and grated
- 2 cups water
- 2 teaspoons orange zest
- ¼ cup freshly squeezed lemon juice
- 1 teaspoon peeled and grated fresh ginger
- ½ teaspoon ground cardamom
- ½ cup granulated allulose
15
Q
What is the yield of the Poached Apples and Yogurt recipe?
A
4 servings.
16
Q
What is used to poach the apples in Poached Apples and Yogurt?
A
- ½ cup granulated allulose
- 2 cups fruity red wine
- 1 cup water
- 1 tablespoon tart cherry extract
- 1 teaspoon freshly squeezed lemon juice
- 1 cinnamon stick
- 2 cardamom pods
17
Q
What is the main ingredient in the Chocolate, Almond Butter, and Chia Pudding?
A
½ cup canned unsweetened coconut milk.
18
Q
What is the prep time for Sprouted Quinoa Porridge?
A
About 18 minutes.
19
Q
What are the key ingredients for LUV Pancakes?
A
- 3 large eggs
- 2 tablespoons granulated allulose
- 1½ cups almond flour
- Pinch of sea salt
- ¼ teaspoon ground cinnamon
- Pinch of ground cardamom
- ¼ teaspoon baking soda
- 1 tablespoon cracked broccoli seeds
20
Q
What is the yield for the Cherry Almond Loaf?
A
6 servings.
21
Q
What are the main ingredients for the Cherry Almond Loaf?
A
- 2½ cups almond flour
- ½ teaspoon baking soda
- 1 teaspoon ground cinnamon
- ½ cup granulated allulose
- 3 large eggs
- 1 teaspoon vanilla extract
- ¼ cup unsalted butter, melted and cooled
- ½ cup pitted and halved fresh or thawed frozen tart cherries
22
Q
What is the prep time for the Broccoli Sprout, Green Pepper, and Red Onion Frittata?
A
About 18 minutes.
23
Q
What is the main protein source in the Chicken Salad with Broccoli-Sprout Pesto?
A
10 ounces boneless skinless chicken breast, cooked and diced.
24
Q
What are the components of the broccoli-sprout pesto?
A
- 2 cups broccoli sprouts
- 2 cups baby spinach leaves
- ½ cup chopped raw unsalted walnuts
- 1 tablespoon white miso paste
- ½ teaspoon sea salt
- ¼ teaspoon red pepper flakes
- ¾ cup extra virgin olive oil
25
What type of yogurt is recommended in the recipes?
Plain unsweetened full-fat yogurt.
26
Fill in the blank: The recipes aim to assemble delicious, nutrient-dense meals without added ingredients that will _______ your health.
[sabotage]
27
What are the main ingredients for the pesto?
* 2 cups broccoli sprouts
* 2 cups baby spinach leaves
* ½ cup chopped raw unsalted walnuts
* 1 tablespoon white miso paste
* ½ teaspoon sea salt
* ¼ teaspoon red pepper flakes
* ¾ cup extra virgin olive oil
28
What is the preparation method for the pesto?
Combine the broccoli sprouts, spinach, walnuts, miso, salt, red pepper flakes, and olive oil in a food processor and blend until smooth.
29
What ingredients are included in the chicken salad?
* 10 ounces boneless skinless chicken breast, cooked and diced
* ¼ cup finely diced green bell pepper
* ¼ cup peeled and finely diced red onion
* 4 tablespoons pesto (or more to taste)
30
How long can the remaining pesto be stored in the refrigerator?
Up to two weeks.
31
What are the ingredients for the salad served with the chicken salad?
* 4 cups baby spinach leaves
* ½ avocado, diced
* 1 tablespoon extra virgin olive oil
* Freshly squeezed juice of ½ lemon
* Sea salt to taste
32
What is the yield and prep time for Turkey Patties with Leek and Mint?
Yield: 2 servings, Prep time: About 18 minutes.
33
What are the main ingredients for the turkey patties?
* 2 tablespoons extra virgin olive oil
* ½ cup thinly sliced leeks
* 12 ounces lean ground turkey
* 5 fresh mint leaves, sliced in ribbons
* Pinch of sea salt
34
How is the dressing for the Turkey Patties made?
Soak the cashews in warm water for 1 hour, then blend with almond milk, vinegar, dulse flakes, miso, mustard, lemon juice, salt, and pepper until smooth.
35
What is the prep time for the Chopped Salad?
About 10 minutes.
36
What ingredients are included in the Chopped Salad?
* 3 heads gem lettuce, quartered
* 1 medium heirloom or beefsteak tomato, diced
* 1 avocado, diced
* 1 green bell pepper, diced
* 1 8-ounce can lentils, rinsed and drained
* 2 tablespoons Green Tahini Dressing (or to taste)
37
What is the prep time and yield for the Grilled Zucchini Steaks with Pesto?
Yield: 2 servings, Prep time: About 14 minutes.
38
What is the method for grilling the zucchini?
Cut the zucchini in half lengthwise, brush with olive oil, season with salt, and grill for 3 minutes per side.
39
What are the ingredients for the dressing in the Soft-Boiled Eggs and Shaved Brussels Sprouts Salad?
* ½ cup raw unsalted cashews
* 2 cups warm water
* 1 tablespoon Dijon mustard
* 2 tablespoons freshly squeezed lemon juice
* ¼ teaspoon sea salt
* ½ cup water
40
How long should the eggs be cooked for the Soft-Boiled Eggs and Shaved Brussels Sprouts Salad?
Cook for 5 minutes.
41
What is the cooking method for the Whole Roasted Cauliflower?
Brush the cauliflower with olive oil, season with salt, roast at 325°F for 40 minutes, then increase to 400°F for an additional 15 minutes.
42
What are the main ingredients for the Za’atar Chickpea Salad?
* 1 15-ounce can chickpeas, drained and rinsed
* 2 tablespoons extra virgin olive oil
* 2 tablespoons za’atar seasoning
* Freshly squeezed juice of ½ lemon
* Sea salt to taste
* 4 cups arugula
* ½ cup halved grape tomatoes
* ¼ red onion, peeled and thinly sliced
43
What is the preparation time for the Instant Pot Steak Shawarma Stew?
About 2 hours (plus at least 4 hours of marinating time).
44
What spices are used in the marinade for the Instant Pot Steak Shawarma Stew?
* 1 tablespoon sea salt
* 1 tablespoon ground cumin
* 1 teaspoon ground turmeric
* ½ teaspoon ground allspice
* ½ teaspoon ground cinnamon
* ½ teaspoon ground ginger
* ¼ teaspoon ground cloves
* ¼ teaspoon cayenne pepper
45
What is the main protein used in the Pressure Cooker Chicken with Tart Cherries and Green Olives?
8 bone-in, skin-on chicken thighs.
46
What is the cooking time for the Pressure Cooker Chicken?
Cook on medium pressure for 10 minutes.
47
What is the purpose of soaking the cashews in water for the dressings?
To soften them for blending until smooth and creamy.
48
True or False: Jackfruit is a common protein substitute for vegans and vegetarians.
True
49
Fill in the blank: The remaining dressing from the recipes can be stored in an airtight container in the refrigerator for up to _______.
two weeks
50
What ingredients are added to the pot with the chicken?
Lemon, garlic, shallots, thyme
## Footnote
The chicken is cooked under medium pressure for 10 minutes.
51
How long should the chicken cook under medium pressure?
10 minutes
## Footnote
After cooking, allow the pressure to release for an additional 10 minutes.
52
What is the yield for the Grilled Halibut with Tomatoes and Hearts of Palm recipe?
2 servings
53
What is the preparation time for the Grilled Halibut with Tomatoes and Hearts of Palm?
About 15 minutes
54
What are the main ingredients for the Grilled Halibut?
* 2 6-ounce halibut fillets
* 3 tablespoons extra virgin olive oil
* Pinch of sea salt
* 2 heirloom or beefsteak tomatoes
* 4 canned hearts of palm
* 3 scallions
* 8 fresh basil leaves
* ½ teaspoon grated lemon zest
* ½ teaspoon cracked broccoli seeds
55
How long should the halibut be grilled on each side?
About 4 minutes
56
What is the yield for the Harissa-Roasted Halibut recipe?
2 servings
57
What spices are used in the Harissa-Roasted Halibut?
* 1 teaspoon sea salt
* 1 teaspoon ground cardamom
* ½ teaspoon ground cumin
* ½ teaspoon ground turmeric
* 2 tablespoons harissa
58
What is the preparation time for the Roasted Fluke with Crushed Walnuts and Chives?
About 25 minutes
59
What are the main ingredients for the fluke in the Roasted Fluke recipe?
* 2 6-ounce fluke fillets
* Pinch of sea salt
* 1 tablespoon extra virgin olive oil
* ½ cup crushed raw unsalted walnuts
* 2 teaspoons chopped fresh chives
60
What is the yield for the Sheet Pan Shrimp with Asparagus and Lemon Salsa?
2 servings
61
What are the main components of the salsa in the Sheet Pan Shrimp with Asparagus?
* 2 lemons
* 2 tablespoons sliced raw unsalted almonds
* 2 tablespoons chopped fresh Italian parsley leaves
62
What is the preparation time for the Roasted Cod with Broccolini?
About 18 minutes
63
What vegetables are included in the Roasted Cod with Broccolini?
* 2 cups chopped broccolini
* ½ red onion
* 1 green bell pepper
* ½ cup pitted and halved Castelvetrano olives
64
What is the yield for the Jerk Jackfruit Chili recipe?
6 servings
65
What are the main ingredients in the Jerk Jackfruit Chili?
* 2 tablespoons extra virgin olive oil
* 1 small red onion
* 1 tablespoon jerk seasoning
* 2 large heirloom or beefsteak tomatoes
* 1 14-ounce can jackfruit
* 1 15-ounce can black beans
* 1 cup unsweetened coconut milk
66
What is the preparation time for the Rainbow Vegetable-Noodle Salad?
About 15 minutes
67
What is the main sauce ingredient in the Rainbow Vegetable-Noodle Salad?
* 3 tablespoons unsalted raw almond butter
* 1 tablespoon white miso paste
* 1 teaspoon fresh ginger
* 2 tablespoons apple cider vinegar
* 1 tablespoon lime juice
68
What is the yield for the Roasted Spaghetti Squash with Broccoli-Sprout Pesto?
2 servings
69
What is the main ingredient of the Broccoli-Sprout Pesto?
* ½ cup Broccoli-Sprout Pesto
* ½ cup halved grape tomatoes
* ½ cup halved Sun Gold tomatoes
70
What is the preparation time for the Roasted Cauliflower 'Wings' with Broccoli-Sprout Romesco Dip?
About 30 minutes
71
What ingredients are used to make the romesco dip?
* 2 green bell peppers
* 2 cups broccoli sprouts
* ½ cup raw unsalted almonds
* 1 tablespoon white miso paste
* ¾ cup extra virgin olive oil
72
What is the yield for the Mushroom 'Bolognese' recipe?
4 servings
73
What are the main ingredients in the Mushroom 'Bolognese'?
* 2 tablespoons extra virgin olive oil
* 2 tablespoons unsalted butter
* ¼ cup shallots
* 1 pound cremini mushrooms
* ½ pound shiitake mushrooms
* 1 cup vegetable stock
* 1 cup crushed tomatoes
74
What is the preparation time for the Coconut Chia Pudding?
About 10 minutes
75
What are the main ingredients in the Coconut Chia Pudding?
* 2 cups canned unsweetened coconut milk
* 1 teaspoon vanilla extract
* 1 tablespoon granulated allulose
* ¼ cup chia seeds
76
What is the yield for the Turmeric-Fermented Hard-Boiled Eggs?
4 servings
77
What ingredients are used for the brine in the Turmeric-Fermented Hard-Boiled Eggs?
* 2 cups apple cider vinegar
* ½ cup water
* 1 teaspoon granulated allulose
* 1 teaspoon sea salt
* 2 teaspoons ground turmeric
78
What is the preparation time for the Cinnamon Turmeric Yogurt?
About 10 minutes
79
What spices are included in the Cinnamon Turmeric Yogurt?
* ¾ teaspoon ground turmeric
* ¾ teaspoon ground cinnamon
* Pinch of ground cardamom
* Pinch of black pepper
80
What is the yield for the Crudités with Cashew Sriracha Mayo?
4 servings
81
What vegetables are included in the Crudités?
* 2 Persian cucumbers
* 2 carrots
* 1 green bell pepper
* 1 cup cherry tomatoes
82
What is the preparation time for the Brussels Sprouts Kimchi?
About 15 minutes
83
What spices are used in the Brussels Sprouts Kimchi?
* 1 teaspoon fennel seeds
* 1 teaspoon coriander seeds
* 2 teaspoons gochugaru
* 2 teaspoons sriracha
84
What is the main ingredient in the sriracha recipe?
1 pound brussels sprouts
## Footnote
The brussels sprouts are trimmed and quartered.
85
What should you do with the salt before adding it to the brine?
Dissolve the salt in water
## Footnote
This creates a brine for the brussels sprouts.
86
List the ingredients to pulse in a food processor for the sriracha recipe.
* Onion
* Garlic
* Ginger
* Fennel
* Coriander
* Tamari
* Gochugaru
* Sriracha
87
How long should the brussels sprouts sit at room temperature?
Three to five days
## Footnote
Until the mixture is releasing bubbles.
88
What is the shelf life of kimchi in the refrigerator?
Up to six weeks
89
What can be used as a substitute for gochugaru?
* Crushed red pepper flakes
* Cayenne pepper
* Paprika
90
What is the yield of the Raspberry Tahini Smoothie recipe?
2 servings
91
What are the main ingredients in the Raspberry Tahini Smoothie?
* Frozen raspberries
* Fresh figs
* Tahini
* Granulated allulose
* Canned unsweetened coconut milk
* Water
* Ice
92
What is the prep time for the Apple Pie Smoothie?
About 10 minutes
93
Fill in the blank: The Apple Pie Smoothie contains _______.
1 unpeeled McIntosh or other red apple
94
List the spices used in the Apple Pie Smoothie.
* Ground cinnamon
* Ground nutmeg
* Ground ginger
95
What is the yield of the Tart Cherry Lime Mocktail?
2 servings
96
What are the main ingredients of the Raw Cacao Almond Cold Brew Coffee?
* Unsweetened almond milk
* Raw cacao powder
* Ground cinnamon
* Ground cardamom
* Sea salt
* Granulated allulose
* Cold brew coffee
97
What is the prep time for the Raspberry Mint Lemonade?
About 10 minutes
98
What are the main ingredients in the Raspberry Mint Lemonade?
* Tart cherry extract
* Fresh or thawed frozen raspberries
* Water
* Freshly squeezed lemon juice
* Granulated allulose
* Fresh mint
