Gluten Free! - Here is Dr. Wald's 10-day food plan complete with breakfast, lunch, dinner and snack items and additional recipes.

Day 1

Breakfast:   Amaranth Grain w/ Nectarines

Lunch:     Anasazi Bean Soup w Fresh Sprout Salad

Snack:    Celery Sticks & Almonds

Dinner:     Baked Halibut w Olive/Tomato Garnish & Garlic Kale

Snack:    Fresh Melon

Day 2

Breakfast: 1 cup Organic Plain Kefir w/ Fresh Blueberries

Lunch:    Vegetable Chicken Salad Stuffed Tomatoes

Snack:    Carrot Sticks & Pumpkin Seeds

Dinner:     Oregano-Basil Red Quinoa w/ Arugala & Goat Cheese Salad

Snack:    Black/Red Grapes

Day 3

Breakfast:  Fresh Grapefruit & Soft Boiled/Poached Eggs

Lunch:     Millet-Sunflower Patties w/ Fresh Mesclun Greens

Snack:   Red/Yellow/Green Pepper Slices w/ Sunflower Seeds

Dinner:   Turkey-Veggie Meat Loaf & Baby Romaine Salad

Snack:     Pineapple Slices

Day 4

Breakfast: 1 Cup Organic Plain Yogurt w/ Fresh Raspberries

Lunch:    Herbed White Quinoa & Avocado & Endive Salad

Snack:    Cucumber Slices w/ Almonds

Dinner:   Lemon-Ginger Tofu over Baby Spinach & Tomato/Avocado Salad

Snack:   Tangerine

Day 5

Breakfast: Amaranth Grain w/ Fresh Strawberries

Lunch:    Navy Bean Salad over Mesclun Greens w/ Goat Cheese

Snack:     Fresh Raw String Beans w/ Pumpkin Seeds

Dinner:    Roasted Cajun Chicken Breast w/ Parsnips & Arugula Salad

Snack:    Sliced Apple w/ Cinnamon

Day 6

Breakfast:  1 Cup Organic Plain Kefir w/ Fresh Blackberries

Lunch:     Lemon Sole &Carrot-Dill Soup w Mesclun Greens

Snack:    Celery Sticks w/ Almonds

Dinner:    Black Japonica Chile Rice w/ Goat Cheese & Sprout Salad

Snack:   Fresh Melon

Day 7

Breakfast: Scrambled Eggs with Chopped Sweet Red Peppers

Lunch:  Black Bean Soup w/ Red Onion & Sour Cream

Snack:    Carrot Sticks w/ Pumpkin Seeds

Dinner:     Roasted Sliced Turkey w/ Acorn Squash & Baby Romaine Salad

Snack:    Black/Red Grapes

Day 8

Breakfast:   1 Cup Organic Plain Yogurt w Fresh Strawberries

Lunch:    Chicken Soup w/ Tomato & Sprout Salad

Snack:   Red/Yellow/Green Pepper Slices w/ Sunflower Seeds

Dinner:   Red Lentil & Vegetable Stew w/ Dinosaur Kale

Snack:    Pineapple Slices

Day 9

Breakfast:  Amaranth Grain w/ Apricots

Lunch:     Tuscany Vegetable Soup w/ Mesclun Greens & Goat Cheese

Snack:    Cucumber Slices w/ Almonds

Dinner:    Turkey Chile with Escarole & Dandelion Salad

Snack:    Tangerine

Day 10

Breakfast:  Fresh Grapefruit & Soft Boiled/Poached Eggs

Lunch:   Gingered Wild Rice w/ Arugula & Beet Salad

Snack:   Fresh Raw String Beans w/l Pumpkin Seeds

Dinner:    Lentil Celery Soup w/ Arugula & Goat Cheese Salad

Snack:  Apple Slices w/ Cinnamon

Recipes & Cooking Instructions

Cooked Amaranth Grain:  Lightly toast amaranth grain in a pan.  Use one part grain to two parts water.  Bring to a gentle boil and then simmer for 30 minutes.  Add fresh fruit when ready to eat.  Add frozen, dried fruit and/or spices a few minutes into the cooking time

Oregano-Basil Red Quinoa:  Use one part grain to two parts vegetable stock or water.  Add 1 tablespoon of oregano and herb or sea salt to taste to the cooking water and simmer for 20 minutes.  When the grain is fully cooked, turn off the heat and add a small amount of olive oil, 3 cloves of chopped garlic, 1 tablespoon of grated romano cheese and one bunch of freshly chopped basil leaves.  Cover and let stand for 5 minutes.

Millet Sunflower Patties:  Use one part grain to two parts vegetable stock or water.  Add herb or sea salt to taste to the cooking water.  Cook for 30 minutes. While the millet is cooking, puree 3 carrots, 1 bunch of fresh parsley or basil leaves and 2 cloves of garlic.  When the millet is fully cooked, turn off the heat and mix in the pureed vegetables and ¾ a cup of ground sunflower seeds.  Shape into individual patties.  Place into a 350 degree oven for 30 minutes, or pan sauté the patties.

Herbed White Quinoa :  Use one part grain to two parts vegetable stock or water.  Add 1 teaspoon of oregano, 1 teaspoon of thyme, 2 fresh sage leaves and herb or sea salt to taste to the cooking water.  Bring to a boil and then simmer for 20 minutes.  When the grain is fully cooked, turn off the heat and add 1 chopped sweet red pepper, 1 chopped red onion and 2-3 tablespoons of adzuki beans.   Let stand for 5-10 minutes.

Black Japonica Chile Rice: Use one part grain to two parts vegetable stock or water.  Add a pinch of herb or sea salt to the cooking water.  Bring to a gentle boil and then simmer for 30 minutes. When the grain is fully cooked, turn off the heat and add 2 tablespoons of olive oil, 4 cloves of chopped garlic, 2 tablespoons of chile powder and 1 tablespoon of oregano.  Cover and let stand for 5 minutes.

Gingered Wild Rice:  Add one part wild rice to two parts vegetable stock and herb or sea salt to taste.  Simmer for 30 minutes or until done.  Turn off heat and add freshly grated gingerroot and 4-5 artichoke hearts.  Cover and let stand for 5 minutes.  Garnish with toasted sunflower seeds.

Lemon-Ginger Tofu:  Slice fresh tofu and place into a pan with a few tablespoons of fresh lemon juice.  Add freshly grated gingerroot.  Cook on low heat for 5 minutes.

Anasazi Bean Soup:  Soak one bag of anasazi beans 8-10 hours (overnight). You may use canned beans rather than dried if you prefer.  Drain and rinse the beans. Puree 3 red onions, 8 carrots, 1 bunch of celery with leaves, 1 bunch of fresh flat leaf parsley, 1 bunch of basil and 3 cloves of garlic.  Place beans and pureed vegetables into a large stock pot.  Add 1quart of vegetable stock, 1 quart of water, 1 jar of tomato paste, 1 teaspoon cumin, 1 bay leaf, herb or sea salt to taste.  Bring to a gentle boil and then simmer for 2 hours.  The soup can be pureed partially or fully for a creamy texture, if desired.

Navy Bean Salad:  Soak one bag of navy beans 8-10 hours (overnight). You may use canned beans if you prefer.  Drain and rinse the beans.  Add one part beans to two parts water.  Add a bay leaf and bring to a gentle boil and then simmer for 2 hours.   Chop 1 red onion, 1 bunch of fresh arugula leaves, 4 stalks of celery with leaves and 2 carrots.  Add chopped vegetables, 1 freshly squeezed lemon, a bit of olive oil and herb or sea salt to taste.

Black Bean Soup:  Soak one bag of black beans 8-10 hours (overnight).  Drain and rinse the beans.  You may use canned beans if you prefer.  Chop 2 red onions, 1 bunch of celery with leaves, 1 bunch of cilantro and 2 sweet red peppers.  Add beans, chopped vegetables, 4 tablespoons of olive oil, 1 teaspoon cumin, 1 can of whole peeled tomatoes, 1 bay leaf, 1 quart of vegetable stock or water and herb or sea salt to taste.  Bring to boil and then simmer for 2 to hours.

Red Lentil & Vegetable Stew:  Puree 8 carrots, 2 onions, 7 stalks of celery with leaves, 1 bunch of flat leaf parsley and 5 cloves of garlic and 4 quartered yams.  Combine the red lentils with the pureed vegetables, 4 tablespoons of olive oil, 2 quarts of vegetable stock or water and herb or sea salt to taste.  Bring to a gentle boil and simmer for 2 hours.

Lentil Celery Soup:  Soak one bag of small brown lentils 8-10 hours (overnight).  You may use canned beans if you prefer.  Drain and rinse the beans.  Chop whole celery root, 1 bunch of celery with leaves, 3 leeks, 1 bunch of flat leaf parsley.  Add the beans, chopped vegetables, 4 tablespoons of olive oil, 1 bay leaf, 2 quarts of vegetable or organic chicken stock and herb or sea salt to taste.   Bring to a gentle boil and then simmer for 2 hours.

Tuscany Vegetable Soup:  Combine 1 quart of vegetable or chicken stock, 4 tablespoons  olive oil, 3 cans whole peeled tomatoes, 10 artichoke hearts,  4 quartered Yukon gold potatoes, one bunch of celery with leaves, one bunch of chopped flat leaf parsley and herb or sea salt to taste.  Bring to gentle boil and then simmer for 1 hour.

Carrot-Dill Soup:  Place 2 bags of pureed carrots, 2 tablespoons of dried dill or one bunch of fresh dill, 1 quart of water or vegetable stock, 1 tablespoon of Ghee into stock pot.  Bring to boil them simmer for 30 minutes.

Baked Halibut w/ Olive/Tomato Garnish:  Preheat oven to 350 degrees.  Brush fillet with olive oil or ghee.  Sprinkle with lemon-pepper and lemon-thyme.  Chop 4 green olives and 2 plum tomatoes.  Place halibut, olives and tomato into oven for 15-20 minutes.  Squeeze fresh lemon juice over the halibut before serving.

Lemon Sole:  Preheat oven to 350 degrees.  Brush fillet with olive oil or ghee and add freshly ground pepper or cayenne.  Bake for 15 minutes.  Squeeze fresh lemon juice over the sole before serving.

Turkey-Veggie Meat Loaf:  Preheat oven to 350 degrees.  Puree 1 red onion, 2 carrots, 1 bunch of flat leaf parsley and 4 cloves of garlic.   Mix 1 pound of ground white turkey and pureed vegetables together and add 1 jar tomato paste, 1 tablespoon oregano, 1 tablespoon thyme, 2 tablespoons olive oil and herb or sea salt to taste.  Place into baking dish and shape into a loaf.  Bake for 45 minutes.  Let stand for 5 minutes.

Vegetable Chicken Salad:  Two poached chicken breasts mashed and 2 stalks celery with leaves, 1 red onion and ½ a bunch of flat leaf parsley pureed.  Mix chicken and vegetables together with one tablespoon of olive oil, one tablespoon of fresh lemon juice, freshly ground pepper and herb or sea salt to taste.  Stuff mixture into tomato or serve with chopped tomato.

Roasted Cajun Chicken Breasts:  Preheat oven to 350 degrees.  Brush thin chicken breasts with olive oil and dust with Cajun spices and herb or sea salt.  Place chicken into  baking dish.  Cover and cook for 45 minutes.

Turkey Chile:   Saute 1 pound of ground white turkey in 2 tablespoons of olive oil.  Add 1 can of drained & rinsed red kidney beans, 2 cans tomato puree, 2 chopped red onions, 4 cloves chopped garlic, 1 tablespoon cayenne or chile pepper and herb or sea salt to taste.  Let simmer for 45 minutes.

Beneficial Beverages:  Warm or cool lemon and/or lime water, and helpful herbal teas for digestion and/or detoxification, include lemon balm, chamomile, ginger, nettle, dandelion and milk thistle.

Posted on April 19, 2013 and filed under Editorial by Dr- Wald, General Health.