Candida Recipes: Lunch and Dinner

Recipes for Stages 2 and 3

Grilled Chicken and Garlic Mashed Turnips

For 4 servings:

3 lbs. of chickens (breasts, legs, or thighs)
2 tablespoons chopped fresh basil
1/4 cup fresh lemon juice
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.

Lamb Curry

For 2 servings:

250gms diced lamb
1 large onion, chopped
2 handfuls chopped 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.

Quinoa Meatloaf

For 2 servings:

1 pound minced beef
2 eggs
1/4 cup of uncooked quinoa
1 medium onion
3 garlic cloves
2 chilies
1 tablespoon coconut oil or olive oil
1 teaspoon Thyme
1 teaspoon Rosemary
1/4 teaspoon black pepper
1 teaspoon salt

Cook quinoa as directed. Preheat oven to 350 F. Add onion, chili, and cloves to a food processor and chop finely. Add cooked quinoa and all ingredients to a large bowl and mix together. Grease a loaf tray with coconut or olive oil, then add the mixture and bake for 1 hour.

Marinated Grilled Lime Chicken

For 1 serving:

1 chicken breast
2 limes
3 garlic cloves
2 chilies
1 tablespoon olive oil

Add all ingredients (apart from the chicken) to a food processor. Pour into a Ziploc bag with the chicken breast, seal it and let it marinade in the refrigerator for 30 minutes.

On a hot pan or grill, cook the chicken for around 5 minutes on each side, or until it’s cooked thoroughly.

Coconut Chicken with Spinach

For 2 servings:

1 large chicken breast (chopped)
3 cups baby spinach
1 large onion (chopped)
1/2 cup coconut milk
3 tablespoons coconut oil
Handful of almonds
Salt and pepper to taste

Add almonds to the food processor to chop them up, then lightly brown in a pan with coconut oil. Set aside.

In a pot, add the coconut milk and spinach, then cover on a low heat to simmer.

Now add the onions to a pan for 2 minutes, then add chicken until thoroughly cooked. Take the chicken and onions and add them to the pot with the coconut milk and spinach. Stir and cover for 2 minutes. Served garnished with toasted almonds, salt and pepper.

Asparagus and Anchovies with Soba Noodles

For 2 servings:

150 grams of soba noodles
10 asparagus spears
1 can of anchovies in olive oil
3 garlic cloves
1 chili
2 tablespoons butter

Heat a tablespoon of butter to a pan, then add the chopped garlic, chili, anchovies, and asparagus. Cover with a lid and let cook for 8-10 minutes.

Add soba noodles to boiling water, cook as directed (about 4-5 minutes). Drain the noodles and add to the pan with the other ingredients. Season and serve.

Chicken Zucchini Burgers

1 lb (400 gram) chicken breast fillets
1 cup chopped zucchini
2cm piece fresh ginger chopped
2 spring onion chopped
1/4 cup fresh coriander leaves
1 tablespoon coconut aminos
1 egg
3 tablespoons freshly ground flaxseed
Extra virgin coconut oil

Blend everything except the oil in the food processor. Heat oil in a large frying pan over medium-high heat. Now use a large spoon to form 5-6 patties. Cook patties for 3 to 4 minutes each side or until browned and cooked through.

---

Recipes for Stage 3 only

Stuffed Eggplant

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

For 2 servings:

500g 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).

Cabbage Rolls

For 4 servings:

1/2-1 pound of organic lean minced Beef or Lamb
1/2 cup buckwheat groats
1 organic egg
1 head of cabbage
2 medium onions
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 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 other onion, the garlic and the 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

Vegetable Quiche

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 center. Serve with green salad.

Millet with Avocado and Tomato

For 2 servings:

1/2 cup of millet
15 cherry tomatoes
1 avocado
A handful of pumpkin seeds
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 millet as directed, mix all ingredients together, then season to taste.

Roasted Vegetable Salad with Boiled Egg

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.

Vegetarian Bean Chili

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 Seaweed Salad

For 2 servings:

2 oz soba noodles
1/4cup dry Wakame seaweed
2 tomatoes
1 avocado
2 tablespoon sesame oil
Sprinkle of sesame seeds
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 sesame oil and seeds.

Chicken Jalfrezi

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

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.

Beef and Okra Stew

For 2 servings:

1/2 lb beef ground beef
1/2 lb fresh or frozen okra ( cut crosswise with stems removed)
1 large onion
3 tomatoes (chopped)
4-6 fresh garlic cloves
2 chilies
1 cup water
1/2 teaspoon cayenne pepper
1/4 teaspoon cumin
1/4 teaspoon black pepper
1 teaspoon salt

First, add the onions, garlic, and chili to a food processor and blend until you have a paste.

Cook the mince meat in a large saucepan for 2-3 minutes until lightly browned. Add the paste and cook for another 2-3 minutes. Now add the tomatoes, water and seasoning and bring to a boil. Now reduce heat, add okra and let simmer for 10 minutes.

Steak with Ginger Sauce and Quinoa Tabbouleh

Steak with Ginger Sauce
Steak
Ginger
Garlic
Coconut aminos (as a substitute for soy sauce)
Chili
Lemon Juice

Quinoa Tabbouleh
1/2 cup uncooked quinoa
3 cups fresh parsley
1/2 cup fresh mint leaves
10 cherry tomatoes
1/2 cucumber
1 red onion
1/2 cup fresh lemon juice
4 tablespoons olive oil
Salt and pepper

Make the sauce for the steak with grated ginger and chili, coconut aminos, olive oil and lemon juice - just mix it together. Cook the steak to your liking and serve it sliced, drizzled with the sauce.

Cook quinoa as directed, rinsing well. Chop tomatoes and cucumber, then finely chop parsley, mint, and onions. Add all ingredients to a mixing bowl and mix away!

Quinoa with Vegetables and Goat Cheese

For 2 servings:

1/2 cup uncooked quinoa
3 bell peppers (different colors if possible)
6-10 cherry tomatoes
6-10 shallots
6-10 garlic cloves
Handful of fresh basil leaves
Small chunk of goat cheese
Squeeze of half lemon
1 tablespoon apple cider vinegar
Olive oil
Salt and pepper

Heat the oven to 450 degrees F. Place chopped up peppers, peeled shallots, peeled garlic cloves, and cherry tomatoes on 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.

Cook quinoa as directed. Then add all ingredients to a bowl and serve with crumbled goat cheese on top.

Grilled Asparagus Beef Rolls

For 2 servings:

8-12 Spears of Asparagus (depending on size)
4 pieces of thinly sliced beef
4 oil-packed sun-dried tomatoes
1/2 cup goat cheese
4-8 fresh basil leaves (depending on size)
2 tablespoons olive oil

Steam or boil asparagus until slightly soft, and set aside. Spread 2 tablespoons of goat cheese on each slice of beef, then add a sundried tomato to each, plus 1-2 of the basil leaves. Place 2-3 asparagus on top, then roll the beef around it. You can stick a tooth pick through to hold it together.

Place on a preheated grill or frying pan for about 3-4 minutes on each side, until meat is cooked, then serve.

Stuffed Peppers with Beef and Millet

For 2 servings:

1/2 pound minced beef
1/5 cup of uncooked millet
2 red bell peppers (halved length wise and discard seeds)
1 tomato (chopped)
1 egg (lightly beaten)
1 large onion (finely chopped)
3 garlic cloves (finely chopped)
1 chili (finely chopped)
3 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon dried basil
1 tablespoon dried parsley

Cook the millet as directed. Cook the onions, garlic, chilies and tomato with 1 tablespoon olive oil in a pan for 3 minutes. Now add the meat and cook until no longer pink.

Add the meat mixture, millet, and all other ingredients except red peppers to a bowl and mix it up. Pack the mixture into the red pepper halves. Bake at 350F for 30 minutes or until peppers are tender.

Salmon Seaweed Salad

For 2 servings:

200 grams of canned Red Salmon
2/3 cup dried Wakame seaweed
2 tomatoes
1 avocado
1 tablespoon Apple Cider Vinegar
Squeeze of lemon
Salt

Hydrate the wakame seaweed in a cup with hot water for 5 minutes. Chop up tomatoes and avocado, then add everything to a bowl.

---

Veggie Nasi Goreng

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
2 Spring Onions (cut lengthwise)
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 3 minutes, 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!

Turkey Pasta Salad with Cilantro Pesto

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 Salad with Green Apple and Feta

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.

---

Lamb Pasticcio

450 g/1 lb of fresh lamb mince
100 g dry macaroni brown rice pasta
3/4 cup yeast-free vegetable stock
1 large onion
2 cups of baby spinach
2 medium tomatoes
11/2 cups plain yogurt (preferably Greek)
2 eggs
1 tbsp of flour (brown rice or buckwheat)
11/2 tsp Cinnamon
2 minced garlic cloves
Olive oil

Preheat oven to 190C/375F. Pan fry the chopped onion and garlic in oil for about 5 minutes or until soft. Add the lamb and spinach and cook until the lamb browns. Now transfer this to a larger pot and add the stock, salt, pepper and cinnamon. Bring to a boil, cover and let simmer for 15 minutes. Now stir the dry macaroni pasta and flour into the mixture. Spoon into a large ovenproof dish and place sliced tomato slices on top. In a separate bowl, beat the eggs together with the yogurt, then spread evenly over the mixture. Bake in the ovenproof dish for 45 minutes.

---