Star Pilot Recipes

12/16/2021

Flatbread--Low glycemic index

1/2 cup tapioca flour
1/4 cup coconut flour
1 cup coconut milk, full fat
1 teaspoon salt (optional)

Whisk all ingredients together and cook on a very hot griddle as you would pancakes. Cook about one minute on each side or when the surface is cooked thoroughly. Makes about 4 small flatbreads.

These flatbreads are paleo friendly, lectin free, Plant Paradox phase 3, noninflammatory, and low carb.

02/15/2021

Broccoli Cheddar Soup

1/4 cup melted butter
1/2 medium chopped onion
1/4 cup cassava flour
1 cup heavy whipping cream
3 cups chicken stock or broth
1/2 lb broccoli, chopped into bite size pieces (about 3 cups)
1 cup shredded carrot
1/4 teaspoon nutmeg (optional but brings out the flavor)
8 ounces grated sharp cheddar cheese (2 cups)
Salt and pepper

Melt the 1/4 cup butter and sauté the onions until soft. Sprinkle the flour over the mixture. Cook and stir over medium heat for 1-2 minutes. Whisk in the cream and chicken stock. Add the broccoli and carrots. Cook over low heat for 20-25 minutes or until the broccoli and carrots are tender. Add salt and pepper. You can leave the soup chunky or blend about 1 cup of the soup and stir it in for a smoother soup. Return to low heat and add the cheese. If your heat is too high your soup can get grainy. Stir in the nutmeg.

This is very similar to the utterly amazing Panera version of Broccoli Cheddar Soup. A few minor changes were made to the original version to make it Plant Paradox (PP) compliant. As always, to be 100% PP compliant, use only ingredients that follow the PP guidelines: French butter or ghee, organic produce, Organic heavy whipping cream, grass fed and finished chicken broth, and goat cheddar cheese.

09/11/2020

Cabbage Gratin

1 head savoy cabbage (about 3 pounds), cut into 8 wedges through core
2 tablespoons avocado oil
1 ½ teaspoons salt
1 teaspoon pepper
1 small onion, coarsely chopped
5 garlic cloves, each cut in half
2 cups heavy whipping cream
1 tablespoon fresh thyme or 1 ½ teaspoons dried thyme
1 tablespoon butter
1 ½ cups goat cheddar cheese, grated
½ cup Parmesano Reggiano, grated

Preheat oven to 350 degrees. Place cabbage on a rimmed baking sheet in a single layer and drizzle with oil. Season cabbage lightly with a bit of salt and pepper. Roast until tender and edges are golden, about 40 minutes. While cabbage is roasting, bring onion, garlic, cream, thyme, and salt & pepper to a simmer in a small saucepan over low heat. Cook, stirring occasionally, until onions and garlic are soft, about 20 minutes. Let cool slightly, transfer to a blender, and blend until smooth. Rub the inside of a 3 quart baking dish with the butter. Arrange cabbage in dish so that each wedge is lying on a cut side. Pour cream mixture over cabbage. Bake, uncovered, until cream thickens, about 30 to 40 minutes. Let cool 30 minutes. Turn on broiler. Sprinkle cheese evenly over cabbage and broil until cheese is bubbling and the gratin is browned. Serves 8.

★★★★★ 5 out of 5 stars—Best ever!

If savoy cabbage is unavailable, standard cabbage may be used and is equally delicious.

06/07/2020

Broccolini with Sesame Sauce & Lemon

3 pounds brocolini, trimmed and halved lengthwise
¼ cup tahini
2 tablespoons miso
1 tablespoons soy sauce
1 tablespoon mirin or sherry
1 tablespoons vinegar
1 teaspoon toasted sesame oil
4 tablespoons avocado oil
2 teaspoons honey, divided
Salt to taste
½ lemon, seeds removed
1 teaspoon sesame seeds

Steam broccolini until crisp-tender. Drain on towels. Mix tahini, miso, soy sauce, mirin, vinegar, sesame oil, 2 teaspoons avocado oil, 1 teaspoon honey and 2 tablespoons water in a small bowl to combine. Season with salt to taste.

Slice lemon thinly and place in a bowl. Toss with remaining 2 tablespoons avocado oil and remaining 1 teaspoon honey.

Spread sesame sauce on a platter and arrange broccolini on top. Scatter lemon slices over broccolini and sprinkle with sesame seeds. Serve at room temperature.

06/05/2020

Garlic Lemon Tahini Dressing

2 tablespoons tahini
2 tablespoons water
2 tablespoons fresh lemon juice
1 ½ tablespoons olive oil
¼ teaspoon salt (more if desired)
¼ teaspoon pepper
1 garlic clove, minced

Mix all ingredients together and voila! Makes 3 to 4 servings.

★★★★★ 5 out of 5 stars—Best ever!

01/24/2019

Greek Avgolemono Soup

2 tablespoons olive oil
2 medium leeks, white parts finely chopped
1 small onion, finely chopped
2 small carrots, peeled and diced
6 cups no-chicken or vegetable broth
1 package shirataki rice, rinsed
2 pastured eggs
3 tablespoons lemon juice
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh oregano
Salt & pepper
Lemon wedges

Heat oil in large saucepan over medium heat. Add leeks, onion, carrots, and pinch of salt; cover and cook 5 to 7 minutes, or until vegetables are softened, stirring often. Stir in broth and season with salt and pepper. Cover, reduce heat to medium-low, and simmer 10 minutes. Add shirataki rice and cook a few minutes more. Remove from heat. Whisk together eggs and lemon juice in bowl. Add three ladles of soup broth to egg mixture, whisking constantly. Whisk egg mixture back into soup, and cook over low heat 2 to 3 minutes, or until soup is thickened, but without letting it come to a boil. Serve sprinkled with parsley, mint, and oregano, and garnished with lemon wedges. Makes 8 servings.

★★★★★ 5 out of 5 stars—Best ever!

Light but filling, this soup is low in calories and perfect for a light lunch that’ll carry you though to dinnertime. Serve it with a salad and you have a well-rounded meal. The fresh herbs give the soup a refreshing finish. In the rare event there is leftover soup [because it’s that good], reheat it over low heat without boiling to prevent the eggs from curdling. Here's a bit about what Dr. Fuhrman has to say about eggs: https://www.drfuhrman.com/library/eat-to-live-blog/91/are-eggs-healthy-learn-the-truth

01/13/2019

Fig & Onion Port Sauce

½ large onion (or 1 small onion), chopped
1 tablespoon avocado oil
1 500 ml bottle ruby port (2 cups)
2 cups vegetable broth
1 cup dried figs, coarsely chopped
2 whole star anise
2 tablespoons ghee
1 tablespoon balsamic vinegar
Salt and pepper to taste

Sautee onions in oil in a large frying pan over medium heat until soft, about 6 minutes. Add port, broth, figs, and star anise. Boil over medium-high heat, stirring occasionally, until the liquid is reduced by a third, about 20 minutes. Remove and discard the star anise. Puree mixture in a blender until smooth. Pour back into pan over low heat and whisk in ghee and vinegar. Add salt and pepper to taste. If sauce is too thick, add a bit more broth to thin. Serve hot.

★★★★★ 5 out of 5 stars—Best ever!

This sauce is perfect over roasted pastured chicken, duck, and even a leg of lamb. To jazz up the sauce, add drippings from your roasted meat directly to the heated prepared sauce, stir it up, and top the meat with it. If you’re feeling a little crazy, add a drizzle over a dressing-coated, tossed chopped salad. It’ll lend a beautiful balance of flavors to your salad.

01/11/2019

Chipotle Sweet Potato Soup

1 tablespoon avocado oil
1 small onion, chopped
2 cloves garlic, minced
1 large sweet potato, peeled and sliced
½ Herdez canned chipotle chili pepper, peeled and seeds removed **(see note)
3 cups vegetable stock
Salt and pepper, to taste
2 green onions, chopped
Small handful of cilantro, chopped

Heat oil over medium heat in large saucepan. Add onion and sautee for about 5 minutes. Add garlic and continur to sautee about another 2 minutes. Add sweet potato and chipotle to pan. Add vegetable stock and bring to a boil. Reduce heat to medium low and simmer until potatoes are tender, about 20 minutes. Place contents of the saucepan in a blender and puree until smooth. Add more vegetable stock, if needed, to achieve a smooth consistency. Return soup to pan, heat, and add salt and pepper to taste. Ladle soup into bowls and top with chopped green onions and cilantro. Makes 4 servings.

★★★★★ 5 out of 5 stars—Best ever!

Spicy, full-flavored, smoky, and warming are just a few words that describe this simple soup. It can be served as a starter as well as a main course. If you love heat in your food and are feeling a bit daring, add a whole chipotle pepper instead of a half of one.

**Note: Herdez brand chipotle peppers are beautifully smoked whole jalapeno chili peppers in a can. Many of the peppers in the can are already peeled and, if they are not, the skins slide right off the whole pepper with little effort. After removing the skins, slice the pepper in half, lengthwise, and remove the seeds with your fingers or a butter knife.

For more ideas and recipes to simplify the Nutritarian lifestyle, please visit: http://aspiringnutritarian.com/

08/02/2018

What are you cooking for dinner?

05/15/2018

With the weather transitioning to a springtime warm, what recipes will you be pulling out to make?

02/18/2018

Rice & Black Bean Salad

½ cup vegetable broth
1” ginger, peeled & grated
1 clove garlic, minced
¼ cup white wine vinegar
½ teaspoon hot pepper sauce
1 teaspoon tamari or soy sauce
3 cups cooked brown rice
1 ½ cups black beans (or one 15 ounce can), drained & rinsed
1 small cucumber, peeled, seeded, quartered lengthwise, cut into ¼” thick slices
½ cup red bell pepper, diced
½ cup green onions, sliced

In a small saucepan, bring broth, ginger, and garlic to a boil. Stir in vinegar, pepper sauce, and tamari and remove from heat and let cool. In a large salad bowl, mix the remaining ingredients and top with the cooled dressing and toss. Cover and chill for up to 6 hours. Stir well before serving. Serves 4.

★★★★★ 5 out of 5 stars—Best ever!

Tangy, full-flavored, and extremely satisfying are just a few words that describe this salad. It can be served as a side dish as well as a main dish. White long grain rice may be used in place of the brown rice if desired. The photo features white rice but brown rice offers more nutritional value and tends to hold together a bit longer before getting soft, offering a better experience for eating leftovers--if there are any! Double the recipe to share with a group of folks. You’ll enjoy the unique nature of this one.

For more ideas and recipes to simplify the Nutritarian lifestyle, please visit:

Welcome to ‘The Aspiring Nutritarian’ This website was created and will continually grow as an approachable and comprehensive resource to make the transition from a standard American diet (SAD) to a Nutritarian lifestyle, or Eat to Live (ETL) lifestyle, simple, fun, and stress-free. The Nutritar...

01/26/2018

Spiced Rum Apple Cider Tonic

10 ounces fresh apple juice
1 cinnamon stick
1 orange, cut in half
2 ½ ounces spiced rum

Place apple juice and cinnamon stick in a small saucepan and heat over medium heat until heated through. Do not allow to boil for more than a few seconds. Remove from heat and let sit for two minutes to allow the cinnamon to steep. Remove and throw out the cinnamon or save it for another use. Divide the juice into two mugs. Squeeze the juice into the mugs--half an orange per mug--and place the halved orange in the juice. Yes, let it bathe in the warm juice. Then add 1 ¼ ounce of spiced rum in each mug and stir. Enjoy. This makes two servings. Get the recipe here: http://aspiringnutritarian.com/recipes/original-recipes/spiced-rum-apple-cider-tonic/

★★★★★ 5 out of 5 stars—Best ever!

I have fresh apples, a friend just gave me fresh blood oranges, and I happen to also have a cold. Drastic circumstances call for drastic measures. I know that spiced rum is not considered Nutritarian, or Eat to Live (Dr. Fuhrman-inspired), but sometimes a person’s got to do what a person’s got to do --I'm still aspiring to be 100%, remember? The moment I took the first sip of this beautiful tonic, my sinuses opened up and the pressure in my head was released. Please enjoy this responsibly. Cheers!

For more ideas and recipes to simplify the Nutritarian lifestyle, please visit: http://aspiringnutritarian.com/

Welcome to ‘The Aspiring Nutritarian’ This website was created and will continually grow as an approachable and comprehensive resource to make the transition from a standard American diet (SAD) to a Nutritarian lifestyle, or Eat to Live (ETL) lifestyle, simple, fun, and stress-free. The Nutritar...