Tag Archives: side dish

Recipe – Asian Daikon Relish


In my experience, clients that are in treatment for bulimia, binge eating disorder, anorexia or bulimarexia are typically faced with an increased risk of inadequate nutrition. To this end, I try to provide my clients and readers nutritious and delicious recipes to enjoy both during and after their recovery journey at ‘The Norton Center for Eating Disorders & Obesity’.

Daikon radishes aid in the digestion of fats and carbs due to their high enzyme content. Research has also show that it helps to increase enzymes in the body that defend again cancer-causing agents. Daikon radishes are also high in vitamin c, phosphorus and potassium.

Asian Daikon Relish

Dice into small squares:
1 part organic carrot
1 part organic cucumber
1 part organic or non-organic daikon radish

Cover with:
3 parts organic rice vinegar or white vinegar
1 part macadamia nut oil
1 tsp. Himalayan Pink Salt
1 tsp. organic garlic salt
1 tsp. organic garlic pepper

Best on days two and three, but delicious anytime!

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© 2012, Dr J Renae Norton. This information is intellectual property of Dr J Renae Norton. Reproduction and distribution for educational purposes is permissible.

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photo used under creative commons license, flickr user mr and mrs stickyfingers

Daikon Relish

photo used under creative commons license, flickr user mr and mrs stickyfingers

photo used under creative commons license, flickr user mr and mrs stickyfingers

1. Dice Daikon radish, cucumber and carrots in equal amounts (small squares are best but not grated) and combine

2. Pour rice vinegar over to cover

3. Salt and pepper (garlic pepper)

4. 1 to 2 capfuls of garlic juice 
(teaspoon of olive oil optional)

Combine ingredients and refrigerate for several hours turning every once and awhile and enjoy. Gets better as it ages.

Chilled Artichokes with Champagne Vinaigrette

http://summertomato.com

http://summertomato.com

This recipe serves: 2

Preparation time: 10 minutes

Cooking time: 40 minutes

INGREDIENTS

2 large artichokes

2 teaspoons Champagne vinegar

2 teaspoons fresh lemon juice

1 teaspoon finely chopped shallots

1 tablespoon macadamia nut oil

salt to taste

freshly ground black pepper

COOKING INSTRUCTIONS

1. Slice about 1 inch off the top of each artichoke and trim the stems. Remove the tough outer leaves and trim any sharp, thorny leaf tips with scissors.

2. Put about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Meanwhile, prepare an ice bath.

3. Place the artichokes on the rack (stem end down) and steam uncovered, until the bottom is tender and the outer leaves can be pulled off easily, about 30 to 40 minutes.

4. Remove the artichokes with a large spoon and plunge them into the ice bath. Drain and refrigerate until serving time. Turn the artichokes upside down and leave them upside down in the refrigerator so that all of the water drains from the leaves. The artichokes can be cooked in advance and stored in the refrigerator for up to 2 days.

5. In a small bowl, whisk the Champagne vinegar and lemon juice together. Add the shallots and slowly whisk in the oil. Season with salt and pepper to taste. The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.

6. Serve the artichokes with a little bowl of vinaigrette to dip the leaves in.

NUTRITION INFO

Serving Size: 1 artichoke with vinaigrette

Calories 185

Total Fat 7 g

Saturated Fat 1 g

Protein 3 g

Total Carbohydrate 27 g

Dietary Fiber 3 g

Sodium 360 mg

Percent Calories from Fat 35%

Percent Calories from Protein 7%

Percent Calories from Carbohydrate 58%

Grilled Eggplant Roll-Ups Stuffed with Goat Cheese

food.unl.edu/localfoods/discover-seasonal-cooking

food.unl.edu/localfoods/discover-seasonal-cooking

This recipe serves: 4

Preparation time: 20 minutes

Cooking time: 20 minutes

INGREDIENTS

2 cups organic spinach leaves washed

salt to taste

freshly ground black pepper

8 slices eggplant, sliced lengthwise about 1/4″ thick

1/4 cup organic goat cheese

1 tablespoon chopped parsley

8 strips roasted red bell peppers, cut 1/4″ wide

For the sauce:

1 tablespoon coconut oil

1 tablespoon chopped shallots

1/4 cup fresh, chopped organic tomatoes

1/4 cup balsamic vinegar

COOKING INSTRUCTIONS

1. Preheat the grill to medium and the oven to 350°F.

2. Heat 1 teaspoon of the coconut oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.

3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.

4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 8 cork-sized pieces.

5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a “cork” of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down.

6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.

For the sauce:

1. Heat the coconut oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.

2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.

NUTRITION INFO

Serving size: 2 roll-ups

Calories 213

Total Fat 16 g

Saturated Fat 4 g

Protein 5 g

Total Carbohydrate 14 g

Dietary Fiber 5 g

Sodium 232 mg

Percent Calories from Fat 65%

Percent Calories from Protein 9%

Percent Calories from Carbohydrate 26%

Butternut Squash Hash

Butternut Squash

starr-070730-7821-plant-Cucurbita_pepo-butternut_squash-Foodland_Pukalani

 

INGREDIENTS

1 heaping cup shredded organic butternut squash

2 tbsp. chopped organic onion

1/4 tsp. onion powder

1/4 tsp. garlic powder

Dash ground cumin

Dash salt and pepper

COOKING INSTRUCTIONS

Spread the shredded squash out between 2 layers of paper towels.

Press down to absorb as much of the moisture from the squash as possible.

Repeat if necessary, until no more water an be removed.

Toss squash shreds with onion powder, garlic powder, cumin, salt and pepper.

Bring small to medium pan greased with coconut oil to high heat.

Add mixture to the pan and cook for 2 minutes.

Flip shreds with a spatula and cook for another 2 minutes or so.

NUTRITION INFO

1 serving = 1 cup

Calories: 85

Fat: 1g

Carbohydrates; 20g

Fiber: 3g

Sugar: 5g

Protein: 2g

Zucchini Salad with Tomatoes and Basil Vinaigrette

https://www.flickr.com/photos/roseannadana/

https://www.flickr.com/photos/roseannadana/

This recipe serves: 6

Preparation time: 10 minutes

Cooking time: 10 minutes

INGREDIENTS

1 large organic zucchini, cut into half-circles about 1/2 inch thick

1 large organic yellow squash (or 2 small), cut into half-circles about 1/2 inch thick

2 teaspoons organic dijon mustard (MSG Free)

2 tablespoons red wine vinegar

2 tablespoons fresh lemon juice

1 tablespoon finely chopped organic shallots

1 tablespoons macadamia nut oil

2 tablespoons freshly chopped, organic basil

salt to taste

1 large fresh organic tomato, diced

freshly ground black pepper

Cooking Instructions

1. Place about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the zucchini and squash in the basket for about 3 minutes, or until their colors turn bright. Remove the basket and run under cold water to stop the cooking process. Set aside.

2. Meanwhile, in a small bowl, whisk the dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the oil and basil. Season with salt and pepper to taste. (The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.)

3. Gently toss the zucchini and squash in the vinaigrette with the tomatoes and serve at room temperature or chilled.

Nutrition Info

Serving Size: 3/4 cup salad with vinaigrette

Calories 50

Total Fat 3 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 145 mg

Total Carbohydrates 6 g

Dietary Fiber 2 g

Protein 2 g

Percent Calories from Fat 44%

Percent Calories from Protein 13%

Percent Calories from Carbohydrate 43%

Spinach, Honey Tangerine and Cashew Salad

https://www.flickr.com/photos/77568040@N08/

https://www.flickr.com/photos/77568040@N08/

This recipe serves: 4

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

For the vinaigrette:

2 teaspoons Coconut Secret Coconut Aminos

4 teaspoons fresh lime juice

2 teaspoons finely chopped shallots

4 teaspoons macadamia nut oil

Salt to taste

Freshly ground black pepper

For the salad:

4 tablespoons coarsely chopped, unsalted cashews

2 1/2 cups fresh, organic spinach, cleaned and torn into bite-sized pieces

2 honey tangerines, peeled and sectioned

Instructions

For the vinaigrette:

1. Place all the ingredients in a container with a tight-fitting lid. Shake well.

2. Add the salt and pepper to taste.

For the salad:

1. Preheat the oven to 350°F.

2. Spread the cashews on a baking sheet and toast in the oven until lightly browned, about 5 minutes.

3. Place the spinach in a bowl and toss with the vinaigrette.

4. Transfer the dressed spinach leaves to a serving plate.

5. Arrange the tangerine sections on top and sprinkle with the cashews.

Nutrition Info

Serving Size: 2/3 cup salad

Calories: 131

Protein: 3 g

Total Carbohydrate: 13 g

Dietary Fiber: 3 g

Sodium: 184 mg

Total Fat: 9 g

Saturated Fat: 1 g

Percent Calories from Fat 56%

Percent Calories from Protein 7%

Percent Calories from Carbohydrate 37%

Raw Broccoli Salad

http://thestonesoup.com/blog/2011/08/the-easiest-way-to-save-time-in-the-kitchen-and-eat-more-vegetables/

http://thestonesoup.com/blog/2011/08/the-easiest-way-to-save-time-in-the-kitchen-and-eat-more-vegetables/

Ingredients

4 cups organic broccoli florets or broccolini

1/4 cup organic red onion, minced

2 tablespoons coconut sugar

2 tablespoons cider vinegar

2 tablespoons homemade mayonnaise

2 tablespoons sunflower seeds, roasted and salted

3 tablespoons seedless organic raisins

Instructions

Discard Broccoli stems and finely chop florets. Set aside.

Place remaining ingredients into a meduim mixing bowl. Mix well.

Add broccoli. Toss until coated.

Chill until ready to serve.

Serves 6

Nutrition Info (per serving): 90 calories, 5 g fat, 3 g protein, 10 g carbs, 2 g fiber

Cranberry Walnut Quinoa Salad

https://www.flickr.com/photos/mealmakeovermoms/

https://www.flickr.com/photos/mealmakeovermoms/

INGREDIENTS

1 cup quinoa

1 cup dried organic cranberries

1 cup canned beets, drained & chopped

1 cup organic walnuts, chopped

¼ cup green onions, sliced

¼ cup balsamic vinegar

1 ½ tbsp macadamia nut oil

4 cloves organic garlic, minced

½ tsp salt

¼ tsp pepper

COOKING INSTRUCTIONS

Combine quinoa with 2 cups of water in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and continue cooking until all liquid is absorbed (per package directions).

In a medium bowl, combine cooked quinoa, dried cranberries, beets, walnuts and green onions until well mixed.

In a small bowl, whisk the balsamic vinegar, macadamia oil and garlic until well blended.

Pour over quinoa mixture and toss until well blended. Season with salt and pepper to taste.

Chill in the refrigerator at least 30 minutes before serving.

Makes 10 servings

NUTRITION INFO

One Serving:

Calories: 239

Fat: 10.7

Protein: 4.5

Carbohydrates: 33.7

Baby Greens with Grilled Turkey, Cranberries + Roasted Shallot Vinaigrette

https://www.flickr.com/photos/rusvaplauke/

https://www.flickr.com/photos/rusvaplauke/

This recipe serves: 4

Preparation time: 20 minutes

Cooking time: 20 minutes

INGREDIENTS

For the roasted shallot vinaigrette:

1 shallot

drizzle of coconut oil

1/4 teaspoon sea salt

1 tablespoon organic Dijon mustard

1 tablespoon macadamia nut oil

2 tablespoons bone broth

1 tablespoon red wine vinegar

1/2 tablespoon freshly chopped chives

freshly ground black pepper

For the grilled turkey:

4 organic, pastured, turkey cutlets, (about 4 ounces each)

2 teaspoons coconut oil

salt and pepper to taste

For the green salad:

8 cups fresh organic baby greens, washed

1/2 cup dried cranberries

COOKING INSTRUCTIONS

For the roasted shallot vinaigrette:

1. Preheat the oven to 350°F.

2. With the skin on, cut the shallot in half lengthwise.  Grease a baking sheet with coconut oil. Drizzle the shallot with a bit of the coconut oil and place them on the baking sheet cut side down.

3. Roast in the oven until the shallot is very soft, about 20 to 30 minutes.

4. When the shallot is cool enough to handle, remove the skin and the root end. Puree the shallot and salt in a food processor.

5. Add the mustard and puree. Add the vinegar by the tablespoon, pureeing after each addition.

6. With the motor running, add the macadamia nut and stock slowly through the feed tube.

7. Stir in the chives and pepper. Adjust the salt and pepper to taste.

For the grilled turkey:

1. Preheat the grill to medium-high.

2. Rub the cutlets with coconut oil and season with salt and pepper.

3. Grill the turkey for about 4 to 6 minutes each side, depending on the thickness until the turkey is cooked through.

4. Remove the turkey from the grill and place on a cutting board to rest. Cut the turkey into strips.

For the green salad:

1. Place the turkey strips in a mixing bowl, add the cranberries and half of the vinaigrette.

2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette.

3. Arrange the turkey and cranberry mixture on top.

NUTRITION INFO

Serving size: 1 turkey cutlet with salad

Calories 283

Total Fat 7 g

Saturated Fat 1 g

Protein 36 g

Total Carbohydrate 17 g

Dietary Fiber 4 g

Sodium 317 mg

Percent Calories from Fat 24%

Percent Calories from Protein 52%

Percent Calories from Carbohydrate 25%