SALADS & DRESSINGS
Quinoa Salad
1 cup quinoa, rinsed2 cups of purified water
1/4 cup chopped fresh cilantro or parsley1 tbsp. olive oil
2 tbsp. flaxseed oil2 tbsp. lemon juice
2 cups chopped celery1/4 chopped pecans
Sea salt to taste
Quinoa does not have to be rinsed thoroughly if it’s organic; otherwise, do the best you can to rinse the grain using a sieve. In a small pot, combine rinsed quinoa with water. Bring to a boil, then lower heat to minimum, cover pot and simmer for 20 minutes until almost all of the water has evaporated. Let the quinoa cool. Meanwhile, in a large bowl combine all other ingredients except for nuts and seasoning. Add the latter to cooled quinoa. Let it sit for one hour. Serve at room temperature. Add pecans and sea salt at the end.
Note: Quinoa makes a perfect potato substitute to be served with fish or chicken just like rice fits the bill. After cooking the rice, add Maryan’s Luscious Dressing (see below) as a type of gravy. When shopping for quinoa, keep a look out for red or black quinoa which has a firmer (less mushy) texture.
Maryan’s Luscious Dressing
This is a special dressing which can be added to transform plain tasting rice or quinoa into a delicious side dish. It can also be used as a dressing for a stir fry or pour it over broiled fish and steamed vegetables. This is a very versatile dressing.
1/3 cup olive oil 1/3 cup flaxseed oil
1/3 cup walnut oil 1/3 cup apple cider vinegar and/or lemon juice
1/2 tsp. minced garlic 1 tsp. dried basil (or 2 tbsp. fresh)
1 tsp. dried parsley (or 2 tbsp. fresh)
Mix ingredients together and store in dark-coloured bottle. Good for up to three weeks if made with fresh ingredients and stored in the fridge. Fresh herbs and minced garlic (vs. garlic powder) will taste more flavourful. When using fresh herbs, remember that 1 tbsp. equals 1/2 heaping tsp. dried spices.
Note: Remember that walnut oil is particularly beneficial for healing the colon.
Helen’s Olive & Flax Oil Dressing
2/3 cup cold-pressed olive oil1/3 cup flaxseed oil
1/2 cup freshly squeezed lemon juice3-4 tbsp. apple cider vinegar
1 tbsp. wheat-free tamari sauce1 tbsp. pineapple or cranberry juice
2 tsp. parsley flakes3/4 tsp. turmeric powder
3/4 tsp. paprika powder1/2 tsp. ginger spice
1-2 cloves minced garlic2 tsp. dried mustard powder
2 tbsp. pure honey 2 tsp. Romano cheese
Use only the highest quality olive oil and flaxseed oil sold in dark glass bottles. Check out Apple cider vinegar (ACV) is acceptable for all blood types; however it has to come in a glass bottle and be organic. This recipe can be made with as little as 1 tbsp ACV plus the full amount of lemon juice (A & AB) or use more ACV (Type O & B). Honey can be substituted with powdered or liquid stevia, a natural sweetener, which does not alter blood sugar levels in diabetics. It’s really important to buy wheat-free tamari sauce -- you will find many uses for it in making soups, stews and for adding to your stir-fried brown rice.
Olive & Walnut Oil Dressing
2/3 cup cold-pressed olive oil1/3 cup walnut oil
1/3 cup freshly squeezed lemon juice4 tbsp. apple cider vinegar
1 tbsp. wheat-free tamari sauce2 tbsp. maple syrup
1 tbsp. unpasteurized honey1 tbsp. pineapple juice
2 tsp. parsley flakes1/2 tsp. turmeric
1/2 tsp. paprika powder1 tsp. ginger or 1/8 tsp. minced ginger
1/4 tsp. minced garlic1 tsp. dried mustard powder
1/2 tsp. Herbamare sea salt1 tbsp. Romano cheese
Walnut oil is a Super Food which protects the colon. One might have to shop around to find it and be prepared to pay more for it as well. Type O & A can use sesame oil in this recipe as well pumpkin seed oil; however, go easy on them as they are strong tasting. This recipe is sweetened by honey and maple syrup. Agave nectar, a raw food ingredient, can be used as well. Herbamare is a brand name sea salt. It’s just one option and there are many others like Himalayan or Celtic sea salt. To help nourish the thyroid, try adding powdered dulse or kelp which is rich in iodine.
Spinach & Citrus Salad
10 oz. or 283 g. bag of fresh spinach 250 g. fresh Portobello mushrooms
Fresh red grapefruit (or check your list for other options)
Dressing:
1/4 cup unsweetened grapefruit juice1 cup olive oil
1 tbsp. sucanat1/2 tsp. dry mustard
2 tbsp. grated onion1 tsp. sea salt
2 tbsp. poppy seeds (optional)
Wash the spinach thoroughly in cold water and trim off all tough stems. Dry very well and set aside. Peel the grapefruit, removing all the white skin. Break into sections and carefully remove the membrane separating the sections and then cut into smaller pieces, as desired. Wash and dry the mushrooms and slice them thinly.
Combine all the dressing ingredients except the oil in a blender or food processor and mix well. With the motor running, add the oil in a slow steady stream and combine all the ingredients thoroughly. At serving time, toss the spinach, fruit and mushrooms together in a large salad bowl. Pour the desired amount of dressing over the salad and toss. Serve at once.
Holiday Egg Salad
Salad Ingredients:
6 hard-boiled eggs 2 ribs chopped celery
1 cup fresh spinach1 bunch chopped green onion
Added Dressings:
4 tbsp. bernaise sauce2 tbsp. mayonnaise (see p 8)
Boil eggs by placing them in a pot with enough cold water to cover them. Cover the pot and bring the water to a boil. Turn off the heat and leave the eggs covered on the warm element for 25 minutes. Drain off the water and run cold water over them immediately and allow them to cool. When the eggs have completely cooled, peel them and chop them in a medium bowl. Add the celery and onions and toss again. Spoon the dressing on top of the egg mixture. Break the stems off the spinach and wash and dry the leaves well. Cut into small pieces and add on top as well. Gently toss the mixture. This egg salad makes a terrific sandwich filling.
Caesar Salad Dressing
Salad Ingredients:
1 head Romaine lettuce 5 slices turkey bacon
2 cloves minced garlic2 slices ezekiel bread
Dressing Ingredients:
1 cup olive oil1 tsp. wheat-free tamari
1/4 cup lemon juice1 tsp. anchovy paste
2 cloves minced garlic1/2 tsp. dried mustard
1/2 cup grated Romano cheese1/2 tsp. sea salt
1 organic egg (room temperature)
Dressing: In a blender or food processor mix the egg and garlic together until frothy. Add the tamari sauce, anchovy paste, lemon juice, cheese, dried mustard and salt and process well. With the machine running, add the oil in a slow steady stream and process until the oil has been completely mixed into the dressing.
Salad Prep:Wash and dry the lettuce. Break it into pieces and place in a large serving bowl. Fry the bacon until it is crisp. Drain it on paper towels and break into small pieces. Sprinkle it over the lettuce. Cut the crusts off the bread and slice it into small cubes. Put the garlic into the skilled with the bacon fat, add the bread cubes and toss them until they are toasted. Remove and pat with paper towels.
At serving time, pour the desired amount of dressing over the lettuce and toss well. The remaining dressing can be refrigerated for later use.
Tuna Salad
solid chunk tuna 5 tbsp. mayonnaise
2 tbsp. plain yogurt 2 tbsp. finely chopped onion
1 tsp. lemon juice 1/8 tsp. coriander seed or parsley
Drain the tuna and put in small bowl. Use a fork to break up the tuna. Chop up the onion and set aside. Spoon in mayonnaise, yogurt and lemon juice and mix well. Sprinkle on your favourite herb or spice, eg. corriander or parsley. If your mixture is on the dry side because tuna was packed in water, add 1 tsp. olive oil. For special occasions, add in 1-2 tbsp. quality cream cheese (eg. Western Dairy because it’s much lighter fluffier texture) and finely chopped celery or kohlrabi.
Raw Broccoli Salad
This salad is flavorful, colorful and fresh as it is made with raw vegetables, an optional array of nuts, seeds and fresh grapes and smooth tasty yellow sauce. This dish makes a wonderful summertime dinner entrée, but we like it so much that it’s prepared year round particularly for potluck suppers -- a real favourite!
Sauce Ingredients:
1/4 cup lemon juice 1/4 cup agave nectar (or organic sugar)
1/4 cup purified water 1 egg plus 1 yolk
1 1/2 tsp. arrowroot powder after cooking, add:
1 tsp. dry mustard powder 1/2 cup mayonnaise and 3 tsp. butter
Salad Ingredients:
2 cups chopped broccoli* 1 cup chopped celery
1 cup chopped zucchini 1/2 cup Vidalia onions
1/4 cup of yellow raisins 1/2 cup slivered almonds or walnuts
1/2 cup halved grapes 1/4 cup chopped red Swiss chard stems
Preparing Salad Mixture:
Chop vegetables into even pieces which are no smaller than the size of a teaspoon. Experiment with the zucchini in terms of cutting it lengthwise or in coin shapes. The broccoli stems are a valuable addition to the salad – just make sure that you cut off the tougher bottom section of the stem and discard it. Only Vidalia onions (sweet onions) are recommended, as yellow onions will overpower the salad. Yellow, green or orange peppers could be substituted. If you enjoy Swiss chard, add the stems to this recipe and save the leaves for steaming or salads. Raisins (wash them first) and walnuts are optional. Other nuts such as hazel (Type O & A only) or sprouted almonds (easy to digest) could also be used. The grapes are important too!
Sauce Instructions:
Put the water and lemon juice and sweetener (agave syrup is a raw food ingredient) or organic sugar in a small sauce pan on the stove at medium high. While stirring, sprinkle the mustard powder and arrowroot powder until dissolved and then turn the heat down to low while adding the egg and yolk so that it doesn’t cook – stir briskly. After the arrowroot causes the mixture to thicken, take it off the stove and add 3 tsp. butter and 1/2 cup of mayonnaise. After the sauce has cooled, add it to the vegetable mixture. Refrigerate for 4 hours before serving.
Hummus Dip
The traditional bean for hummus is chick peas (Type O only); so for other types, we recommend substituting with northern beans. Type Bs and ABs can’t have tahini or sesame seeds (red flag avoids) so the alternative for tahini is almond butter,
1 large onion, minced1/2 cup lemon juice
1-2 cloves garlic, minced1/4 cup organic tahini
1 tbsp. wheat-free tamari sauce1 tbsp. olive oil
1/2 cup toasted sesame seedsa salt to taste, if desired
2 cups cooked chick peas (drain & rinse if canned)
Sauté onion & garlic in oil until soft. Set aside.
Combine and purée in a food processor: chick peas (or northern beans); onion; garlic; lemon juice; tamari sauce; tahini (or almond butter); sesame seeds; sea salt.
Serve with non-wheat crackers or spelt flatbread, Finn crisps (except B or better yet, with fresh veggies, eg. carrots, celery, asparagus, kohlrabi, or broccoli.
Goat Feta-Walnut Dip
1 cup goat feta cheese, crumbled 2 tbsp. cold pressed olive oil
1 cup walnuts, chopped very finely 1/4 to 1/2 cup soy or rice milk*
1/2 tsp. paprika pinch of cayenne (caution for As)
Cover feta with water and soak for at least one hour to remove some of the salt. Drain. In a food processor, blend all ingredients together. Depending upon how dry your cheese is and personal preference, you may use up to 1/2 cup of milk.
*All types can have rice milk whereas soy milk is recommended for Type A & AB. Another neutral milk is almond milk, and some stores have hemp milk and oat milk.
Some people aren’t too sure about the taste of goat products – be open-minded as goat feta is preferable to cow feta. You could mix it half and half. All types can have Greek feta made from sheep milk; however, does cost a bit more. When purchasing dairy products, it’s always best to invest in quality. Choose organic whenever possible to avoid being exposed to hormones given to dairy cows. Another reason has to do with organic usually being more alkalinic. In some communities, raw milk products are available; the live enzymes in raw milk, kefir, etc. are excellent!
Vegetable-Nut Pâté
3 cups assorted pumpkin seeds, walnuts, pine nuts, pecans or almonds*
1/4 cup extra virgin olive oil juice of one large lemon
8-10 sun-dried tomatoes 2 cloves crushed garlic
1/2 cup chopped zucchini or cauliflower* 2 stems gr. onion or celery, chopped
1 finely chopped orange or yellow pepper 3 tbsp. wheat-free tamari sauce
fresh herbs like basil or parsley
The best mix is a cup each of walnuts and almonds; and then use pine nuts and pecans and some seeds in the third cup. Soak nuts and seeds for at least 8 hours. Drain the water and place in food processor. Add liquid ingredients, vegetables and spices. It’s best to experiment with your spices to suit your taste. Use either fresh basil or parsley for that added flavour. Dried spices such as turmeric, dried mustard, paprika or cayenne (omit for Type As or ABs) can be used as well. *Note: zucchini is neutral for all types and cauliflower is encouraged for all types except Type Os. Remember that tomato is a red flag avoid for A & B Secretors and caution on the peppers since both are night shades that are harmful for arthritics.
Enjoy the pâté with fresh veggies or crackers or rice cakes, etc. For occasional entertaining, enjoy organic black bean chips and don’t worry about the small amount of corn in them. If you have the time, try making the spelt tortillas (pg 13) with rice flour and then crisp them up by baking (just until warm) in the oven.
Helpful Hint: Divide up your recipe and use different spices or herbs which are beneficial for the blood types in your family. Nut spreads can be frozen in small containers and pulled out for when you travel or for lunches.
Homemade Mayonnaise
Mayonnaise is best when made without vinegar or sugar. This recipe is referred to in other recipes in this book where mayonnaise is required as an ingredient.
1 free-range egg2 tbsp. lemon juice
1 cup olive oil1/4 tsp. powdered kelp, optional
1 tsp. mustard, optional1 tsp. sea salt
Beat egg in blender on low speed, then add lemon juice and seasoning. Continue to blend until smooth after slowly drizzling in the oil. For lighter taste, try flax and olive oil combination. Keeps in the refrigerator for 2 – 3 days.
Spinach-Basil Pesto Sauce
4-5 cups fresh basil & spinach1/2 cup flat leaf parsley
1/4 cup pumpkin seed oil* see note above1/4 cup extra virgin olive oil
rind of 1 lemon3 tbsp. lemon or lime juice
1 tsp. lecithin granules (or liquid)1/2 cup pine nuts
3-4 cloves garlic1 tsp. sea salt
In a food processor, combine all ingredients leaving the fresh basil & spinach until last, adding what you need for thickness. We recommend using 4-5 cups of fresh herbs with at least 2 cups being basil. Traditionally, pesto is made with just basil; however, some people find it quite strong tasting, so to lighten it up we’ve added equal amounts of spinach. Serve on toasted Ezekiel or pizza crust or use with Bean-Feta Cheese Filling which is topping for Spelt Tortillas (see page 12-13).
Roasted Red Pepper & Feta Dip
2-4 roasted red peppers1/2 cup feta cheese
1 clove of garlic1 tbsp. lemon juice
Roast red peppers in oven for 40 minutes at 325oF. When the skin of the pepper is blackened, remove from heat. Wait 5 minutes, then use paper towel to remove the skin and seeds (may need to be rinsed off). Put pepper pulp in a small bowl. Add minced garlic, lemon juice and feta cheese and blend well. Serve with rye crisps, rice or oat bran crackers or fresh vegetable sticks. Not for Type A Secretor.
Honey Mustard Marinade
1 1/2 pounds marinating steak (inside or outside round, eye of round, sirloin tip)
1/4 cup apple cider vinegar 2 tbsp. olive oil
2 tbsp. pure honey 2 cloves garlic, finely minced
1 tbsp. mustard (prepared or dry)
Cut the meat into 1 inch thick pieces and marinate at least 12 hours, turning your pieces over several times. Then grill on preheated BBQ over medium heat for 5 to 7 minutes a side for rare, 7 to 9 minutes a side for medium. Lamb requires a longer cooking time and be sure to remove the fat. Whereas steak can be enjoyed by Type Os and Bs, lamb is great for all types.