Teri Cochrane CN
Plum Boats with Basil
& Goat Cheese
You'll make this appetizer or snack in a snap, and everyone will want the recipe. News
of this enticing appetizer has spread quickly beyond my client base and into
their friends’ homes. Most snack food these days is not really food at
all, but this one is brimming with good nutrition. Basil boasts
antimicrobial properties, and studies coming out of Texas
AgriLife Research Center show that plums may have as
many or more levels of antioxidants than blueberries.
Goat cheese is more easily digestible than cow
cheese due to its having shorter-chain fatty
acids and smaller fat molecules than its
cousin. Also, goat's milk products
are a great source of calcium.
1) 4 fresh Plums, pitted and sliced
2) 4 ounces herbed Goat Cheese
3) ½ cup fresh Basil Leaves, thinly sliced
4) 1 tsp. Balsamic Vinegar
1) Place plums on a serving dish.
2) Top plums with goat cheese and basil.
3) Drizzle balsamic vinegar over cheese.
4) This dish can also be served with Garlic Shrimp for an elegant and easy
Mediterranean Style Quinoa Salad
High in protein and fiber, this side or main dish is an especially good choice if you
are pressed for time. Beautiful in presentation, it takes fewer than 5 minutes to
prepare! Best of all, it will make you feel beautiful on the inside because
of the nutritional benefits you will be receiving. Quinoa, the salad’s main
ingredient, has many health benefits. It is a complete protein. It is high
in manganese, magnesium, iron, copper, and phosphorous - all great
minerals which are helpful to those who experience migraines. The
chickpeas are a great source of fiber which prevents blood sugar
levels from rising too rapidly after a meal. Their high
molybdenum content may help in detoxifying sulfites,
which are nasty preservatives. The olives, once
considered sacred fruits from the Mediterranean
region, lend a nice flavor to the quinoa. These
little black gems are a good source of the
good-for-us fats and vitamin E.
(serves 4 as a side dish...2 as a main course)
1) 2 cups cooked Quinoa
2) ½ cup Chickpeas - rinsed and drained
3) ½ cup fresh chopped Parsley
4) ½ Red Pepper - seeds and ribs removed - chopped
5) 1 cup Black Olives - sliced
6) 2 tbs. Olive Oil
7) 1 tbs. freshly squeezed Lemon Juice
8) Sea Salt and cracked Pepper to taste
9) ½ cup crumbled Goat Feta Cheese
1) In a large bowl, combine quinoa, chickpeas, parsley, red pepper, black
olives, olive oil, and lemon juice.
2) Season with salt and pepper.
3) Top with feta cheese.
Wild Salmon in Parchment Paper
This dish is fabulously elegant yet deceptively simple. Your friends and family will think
it took you all day to make. Wild-caught salmon is a great protein source, rich in
omega 3, and selenium both of which are protective to the cell membrane.
Omega-3 fatty acids are a natural anti-inflammatory and help maintain
hormone balance. This fish is also rich in vitamins B6 and B12, both
of which are needed for proper production of DNA. Pair this recipe
with Quinoa with Collards, Almonds, and Raisins to get a high
source of vitamins A and E. The antioxidant properties
of selenium are increased when paired
with vitamins C and E and A.
1) 4 wild-caught Salmon Fillets
2) 4 sheets parchment paper, each approximately 12 inches square
3) 1 tbs. dried minced Garlic or 3 cloves Garlic - minced
4) 1 tbs. dried Basil
5) 1 tbs. dried Oregano
6) 3 tbs. Olive Oil - divided
7) Freshly squeezed Juice from ½ Lemon
8) Dash of Sea Salt
9) ½ tsp. fresh cracked Black Pepper, or to taste
1) Preheat oven to 425 degrees F.
2) Place each fillet in the middle of a piece of parchment paper.
3) In a small bowl, mix together garlic, basil, oregano, and 2 tablespoons of
olive oil to create herb mixture.
4) Divide the herb mixture into 4 equal parts.
5) Drizzle each fillet with remaining olive oil and the lemon juice.
6) Place herb mixture on fish; sprinkle salt and pepper on top.
7) Fold each piece of parchment paper over the fish fillet, folding and
crimping edges tightly to seal and enclose the fish.
8) Place packets on cookie sheet.
9) Bake for 15 to 17 minutes.
10) Open one packet to ensure fish is done and flakes easily.
11) Place packets on individual serving dishes.
12) Serve with brown or wild rice, or quinoa.
Roasted Plantains with Goat Ice
Plantains, also known as platanos, are a familiar fruit-vegetable in Caribbean
households. Although they look like a standard banana, they contain less
sugar and they must be cooked to be edible. Unfortunately, frying is
messy, time consuming, and unhealthful. This preparation method
always stopped me from consuming my childhood favorite until I
discovered that roasting offered an easy and healthful way to
make a seriously sweet side dish. Plantains are excellent
for promoting digestion and are a good source of fiber.
Some cultures regard this golden fruit as having
the secrets of youth. Plantains enhance calcium,
phosphorus, and nitrogen retention which
helps the promotion of healthy tissue.
1) 3 medium-ripe (speckled) Plantains - unpeeled
2) 1 Vanilla Bean
3) ¾ cup Balsamic Vinegar
4) 1 tsp. pure Cane Sugar
6) 1 tbs. Water
7) 2 scoops (per serving) Goat Ice Cream
1) Preheat oven to 400 degrees F.
2) Line a 12- x 9-inch cookie sheet with foil.
3) Rinse and dry plantains.
4) Place plantains on prepared pan and bake for 40 minutes. The roasting
process will open the skins.
5) While plantains are roasting, cut vanilla bean down the center lengthwise
with a knife or scissors; this will open the pod to the moist seeds.
6) Bring vinegar to a boil in a small skillet over medium-high heat.
7) Add vanilla beans, sugar, and water.
8) Reduce heat to low and simmer slowly until vinegar is syrupy and reduced
to about ¼ cup, approximately 3 to 5 minutes, to create a reduction sauce.
9) Remove plantains from oven; discard skins, cut roasted plantains into
10) Put the scoops of goat ice cream on top.
11) Drizzle reduction sauce over plantains and ice cream.
12) Serve as a side with any chicken, fish or bean dish.
Cookbook available from "Healing Paths LLC".