Candida Recipes: Lunch and Dinner

Herb Tuna with Rocket Salad

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

2 Tuna steaks approx 250g/8-10 oz each
4-6 cherry tomatoes
1/2 Tbsp Red Chili Flakes
1/2 clove garlic
Juice of a lemon
Handful of rocket leaves
Handful of fresh basil
Handful of fresh coriander
Salt and Pepper to taste
Olive oil

Finely chop the basil, coriander, and garlic and mix together in a bowl with freshly squeezed lemon juice. Use this to season both sides of the tuna steaks. Now rub your frying pan(preferably a ridged pan) with a bit of olive oil. Once really hot, add the tuna steaks and sear for 1 minute on each side. Serve with a salad of rocket and cherry tomatoes. Drizzle with olive oil and lemon juice.

Red Snapper with Spinach

Suitable for Stages 1, 2 and 3 of the diet.
For 4 servings:

4 fillets red snapper (can substitute any fish really)
2 cloves garlic, minced
1/2 white onion diced
3-6 oz ( as desired) Fresh Spinach
2 tbsp. parsley, minced
lemon juice, freshly squeezed
olive oil

Preheat oven to 450 degrees. Season the fish with salt and rub with olive oil. Sprinkle the onions and garlic in an ovenproof dish. Add the fish, spinach and parsley and squeeze liberally with fresh lemon juice. Cook for six to eight minutes (depending on the thickness of the fish) or until just done. Remove to warmed plates.

Stuffed Eggplant

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

2 large eggplant
600g good quality minced beef
1 medium tomato
2 small onions, thinly chopped
2 cloves garlic, crushed
Fresh rosemary, fresh thyme
Extra virgin olive oil

In a frying pan or a wok, stir fry the onion and tomato with the garlic in a little olive oil. Add the minced beef and keep stirring well. Reduce the heat.

Meanwhile, cut open the eggplant in half lengthwise and empty with a spoon, making sure you keep about 1/2 inch flesh on the skin to make the "shells". Thinly slice the flesh you have just been taking out and add it to the stir fry. Add some salt and some fresh rosemary and thyme (or any herb you may fancy).

Once the meat and eggplant are thoroughly cooked, remove from the heat and stuff the mixture in the shells. Place them in an ovenproof dish and bake for 45 minutes at 350F.

Lamb Coconut Curry

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

500 mg minced lamb
4 medium tomatoes, chopped
1 medium onion
1 can coconut milk
2 cloves garlic
1 tablespoon coconut oil
1 chili pepper (seeds removed)
1/2 teaspoon cayenne pepper
1/2 teaspoon turmeric powder
1/2 teaspoon curry powder
Salt to taste

Chop up the onions, garlic and chili pepper - you can use your food processor to save time. Add them to a frying pan with the lamb and a tablespoon of coconut oil for 5 minutes. Then add all the other ingredients, and simply leave it to simmer for 30 minutes on a low heat.

Serve with wild or brown rice (optional).

Grilled Chicken and Garlic Mashed Turnips

Suitable for Stages 1, 2 and 3 of the diet.
For 4 servings:

3 lbs. of chickens (breasts, legs, or thighs)
2 tablespoons chopped fresh basil
1/4 cup fresh lemon juice
2 tablespoons olive oil
3 cups diced turnip
2 cloves garlic, minced
3 tablespoons olive oil
Salt

Combine chicken, basil, lemon juice and olive oil in a large bowl and toss together. Refrigerate and let marinate 2 hours. The marinated chicken may also be baked for about 50 to 60 minutes at 425°, or until cooked through.

Cook turnip cubes and garlic cloves in boiling water 15 min or until soft. Mash turnips or (can use food processor), then add olive oil and salt.

Shrimp and Broccoli Stir-fry

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

1 lb. frozen raw shrimp, thawed
1 head fresh broccoli
1 chopped red pepper
2 Tbsp. olive oil
2 garlic cloves, minced
1/4 cup water
2 tsp. grated fresh ginger root

In heavy skillet, heat olive oil over medium heat. Add garlic and vegetables and stir fry for 2-3 minutes. Add water, ginger root and thawed shrimp. Bring to a boil, then reduce heat and simmer for an additional 4-5 minutes until vegetables are hot and shrimp is pink.

Cabbage Rolls

Suitable for Stages 1, 2 and 3 of the diet.
For 4 servings:

1/2-1 pound of organic lean minced Beef or Lamb
1/2 cup brown rice
1 organic egg
1 head of Cabbage
1 medium onion
4 garlic cloves
4 tomatoes
2 tablespoons olive oil
Salt

Tear 6-8 leaves off the cabbage and cook in boiling water or steam until wilted enough to be flexible. Set aside to cool.

In a large bowl mix the meat, uncooked brown rice, 1/2 chopped onion, egg, 2 minced garlic cloves and salt. Roll the meat and rice mixture in the cabbage leaves and put them in baking dish. For the tomato sauce, sauté the onion, garlic and chopped tomatoes in a wide based pan.

Place the stuffed cabbage leaves in a baking dish, cover with the tomato sauce, add 1 cup of water and cover. Bake in the oven 350 degrees for 1 hour. Serve with a dollop of plain yogurt

Roasted Vegetable Salad with Boiled Egg

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

4 boiled eggs
2 Bell Peppers (any color)
2 tomatoes
1/2 a zucchini
6 shallots
3 cups of baby spinach
Olive oil
Salt and pepper

Heat the oven to 450 degrees F. Place chopped up peppers, tomatoes, zucchini and onions in a roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

Hard boil the eggs, peel, cut in half and set aside.

In a large bowl add 3 cups of baby spinach, chopped up vegetables, egg halves and serve. Add some extra olive oil and a squeeze of lemon if you like.

Turkey Pasta Salad with Cilantro Pesto

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

1 cup brown rice pasta
200-300 grams of turkey thigh (or turkey breast if you prefer)
1 medium onion
1 medium tomato
1 lemon
1/2 cup fresh cilantro
1 handful of almonds
Olive oil

Cook the pasta, then set aside when ready. In a pan, sauté the turkey and the chopped up onions for 5-10 minutes, then set aside.

Meanwhile, use the food processor to mix up half a cup of cilantro, a handful of almonds, a squeeze of lemon and 2 tablespoons of olive oil. This is the cilantro pesto.

Chop up the tomato, then add everything to a bowl, mix together and serve.

Brown Rice with Avocado and Tomato

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

1 cup of brown or wild rice
15 cherry tomatoes
1 avocado
A handful of fresh basil
2 garlic cloves (minced)
1 tablespoon of grated ginger
1 tablespoon olive oil
Juice of 1 lemon

A lovely light dinner. Cook brown rice as directed, mix all ingredients together, then season to taste.

Vegetarian Bean Chili

Suitable for Stages 2 and 3 of the diet.
For 2 servings:

1 can Red Kidney Beans
3 medium tomatoes
3 cups baby spinach
1 medium onion
2-3 minced garlic cloves
1/4 tsp cayenne pepper
1/4 tsp cumin powder
Sprig of cilantro

Heat Olive oil in pot, add onions and garlic for 5 minutes. Now add chopped tomatoes, red kidney beans, baby spinach, cayenne pepper, cumin and 1 cup of water. Bring it to a boil then let simmer for 20 minutes. Stir in some fresh cilantro and serve.

Soba Salad

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

2 oz soba noodles
1/2 cup Arame or Wakame seaweed
2 tomatoes
1 avocado
1 tsp Apple Cider Vinegar
Squeeze of lemon
Salt to taste

Soak the seaweed in a bowl with warm water for about 10 minutes. Boil the soba noodles for 6 minutes. Chop the tomatoes and avocado. Add everything to a bowl with apple cider vinegar, lemon juice and salt.

Chicken Jalfrezi

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

Chicken breasts/thighs 200-300g
2 bell peppers ( any color)
3 tomatoes
1 medium onion
2 fresh garlic cloves
3-4 tbsp Olive oil
Small chunk of fresh ginger
Sprig fresh cilantro/coriander leaves
1/2 tsp cumin powder
1/2 tsp coriander powder
1/2 tsp red chili powder or cayenne powder
1/2 tsp turmeric powder
1/2 tsp garam masala
1 tsp salt

Finely chop the onions and tomatoes (or use a food processor). Chop or crush the garlic, finely grate the ginger and slice the bell peppers in thick slices. Cut the chicken into bite-size pieces, wash and drain.

Cook the brown or wild rice as instructed.

Heat some oil in a pan on medium heat and cook the onions for 3 minutes. Then add the garlic for another 2 minutes. Add the chicken with turmeric and chili/cayenne powder, then stir for another 5 minutes. Now add the tomatoes, then simmer on medium heat for another 10 minutes. Now add the peppers, grated ginger, coriander powder and cumin powder, and simmer on a low heat for 5 more minutes. Lastly, add the garam masala and finely chopped cilantro and serve.

This recipe can be eaten with or without the brown rice.

Chicken Quinoa Salad

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

1 chicken breast
2/3 cup of cooked quinoa
2 cups of spinach
2 medium tomatoes
1/2 a cucumber
1 avocado
2 shallots
1 garlic clove
Juice of 1/2 lemon
2 tablespoons olive oil
Salt and pepper to taste

Cook the quinoa as directed. Chop up chicken, pan-fry until cooked, about 5 minutes. Now chop up the veggies, toss everything in a bowl and serve.

Lamb Curry

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

250gms diced lamb
1 large onion, chopped
double handful sliced spinach
1 can brown lentils soaked and pre-cooked
1/4 inch ginger, thinly sliced
2-3 cloves garlic, crushed
1 tsp cumin seeds
1 tsp fennel seeds
1/2 tsp garam masala
1/2 tsp curry powder

Brown onions in a saucepan, and add lamb. Quickly brown lamb, then add garlic and spices. Stir until spices are aromatic, then add about 1/4 cup water. Leave to simmer for about 5 minutes, making sure not to burn it.

Add approx 1 more cup water and half the lentils, puree the rest of the lentils and add to make the sauce. Leave to reduce to desired thickness, then stir in the spinach about a minute before serving.

Brown Rice Salad with Green Apple and Feta

Suitable for Stages 2 and 3 of the diet.
For 2 servings:

1/3 cup wild or brown rice
Goat Feta Cheese (small chunk)
1 Green apple
1 Red bell pepper
1 Celery stalk
2 Spring onions
1 garlic clove
Sunflower seeds (handful)
1 Lemon squeeze
1 tbsp Olive Oil
Salt and pepper to taste

Cook rice as directed. Chop up all the ingredients and add everything to a bowl.

Vegetable Quiche

Suitable for Stages 1, 2 and 3 of the diet.
For 2 servings:

1 Bell Pepper
2 Red Onions
1/2 Zucchini
3 Eggs
1 Clove Garlic
Pine Nuts (a handful)
Fresh Basil leaves (a handful)
3 Tbsp Olive Oil
Green salad leaves

Preheat oven to 180C. Chop vegetables and panfry with 1 1/2 tbsp olive oil on medium heat for 3-4 minutes, then add to a well oiled ovenproof dish.

Add basil, garlic, pine nuts and eggs to the food processor. Now pour over the vegetables and bake for 25 minutes or until firm in the centre. Serve with green salad.

Veggie Nasi Goreng

Suitable for Stages 2 and 3 of the diet.
For 2 servings:

1/2 cup of uncooked Wild or Brown Rice
2 Eggs
1 Yellow Pepper
2 Red Onions
1 Carrot (sliced with a potato peeler)
2 Red Chilies
3 Garlic Cloves
4 Spring Onions
Cilantro (small handful)
4 tablespoons Sesame Oil

Cook rice as directed and set aside. Scramble eggs to a wok (or frying pan if you don’t have one) and also set aside.

Add one onion, half a chili, and garlic to a food processor to make a paste. Add oil and and the paste to wok and fry for one minute, then add thinly sliced onion, red chilies, yellow peppers and carrot for another 3 minutes.

Now, add the rice for 2 minutes, then the eggs, thinly sliced spring onions and cilantro for another minute. Now you're done and its ready to serve!

This recipe is OK for Stage 1 if you just omit the carrots.

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