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Don Colbert, M.D., a board-certified family practitioner since 1984, is the author of such bestsellers as What Would Jesus Eat?, Toxic Relief, Walking in Divine Health, and the Bible Cure Booklet Series. Dr. Colbert has developed his own vitamin line, Divine Health Nutritional Products, and hosts the national talk show, Your Health Matters, with his wife Mary. He regularly speaks at national seminars. He makes his home in central Florida.

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The WHAT WOULD JESUS EAT? COOKBOOK

THOMAS NELSON PUBLISHERS

Contents

Introduction................................................VIIAppetizers & Sauces.........................................1Soups & Salads..............................................27Bread, Rice, & Pasta........................................57Meat Dishes.................................................89Vegetables..................................................145Fruit & Other Sweet Treats..................................179Appendix: Cooking Tips......................................195Stevia Information and Conversion Chart.....................202Index.......................................................204About the Author............................................211

Chapter One

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For the Lord your God is bringing you into a good land, a land of brooks of water, of fountains and springs, that flow out of valleys and hills; a land of wheat and barley, of vines and fig trees and pomegranates, a land of olive oil and honey; a land in which you will eat bread without scarcity, in which you will lack nothing; a land whose stones are iron and out of whose hills you can dig copper. When you have eaten and are full, then you shall bless the Lord your God for the good land which He has given you. (Deut. 8:7-10)

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Appetizers should be served before meals with drinks or as a light snack throughout the day. They help to take the edge off hunger.

Today's Americans tend to eat alone or eat while rushed and stressed. Eating an appetizer before the meal can help you to wind down before you eat, eliminating much of the stress of your daily lifestyle. This, in turn, enables you to enjoy the meal in a pleasant, relaxing setting. It is actually good to have an appetizer before both lunch and dinner, since most of us eat on the run and chew each bite only a few times, washed down with a soft drink or tea. Eating appetizers in a relaxed atmosphere will allow you to slow down so you can feel the sense of fullness before you have eaten too much. You see, most people can eat a full meal in ten minutes, so you often have overeaten before your body has been able to signal you that you are full, since it takes about twenty minutes for this to occur.

Many of us eat because we are stressed, bored, rushed, depressed, anxious-not necessarily because we are hungry. By winding down, relaxing, slowing down, and eating with friends and family in a pleasant atmosphere, you will be less likely to overeat because of stress. Start with a simple, flavorful, diverse appetizer that is not too filling. It is intended just to take the edge off your appetite and set the stage for optimal digestion and absorption.

Olive Oil Butter

This is a basic. It is delicious-but use it sparingly.

1/2 cup extra virgin olive oil 1/2 cup (1 stick) butter, melted or softened

Combine the extra virgin olive oil and butter in a mixing bowl, blender, or food processor. Blend until smooth. Chill, covered, until firm.

Yield: about 1 cup See page 111 of What Would Jesus Eat? by Don Colbert

Edamame

Edamame (pronounced ed-ah-MAH-may) are highly nutritious, easily digested soybean varieties which are eaten at the green stage as a vegetable.

1 (10-ounce) package frozen unshelled soybeans, thawed Celtic salt to taste

Place the soybeans in a medium microwave-safe bowl. Cover with water. Microwave on High for 2 to 3 minutes; drain. Remove soybeans from pods and sprinkle with Celtic salt.

Yield: 3 or 4 servings Melanee Bandy

Mediterranean Canap Spread

Serve with crackers or spread on sandwich bread.

1/2 cup Olive Oil Butter, softened (page 3) 1/2 teaspoon oregano 1/2 teaspoon basil 1/2 teaspoon garlic powder

Combine Olive Oil Butter, oregano, basil, and garlic powder in a mixing bowl, food processor, or blender. Blend until smooth. Chill, covered, until firm. Serve with crackers.

Yield: 12 servings Adapted from a recipe found on RecipeSource.com

Spicy Yogurt Sauce

This sauce makes an excellent topping for grilled chicken, fish or lamb.

8 ounces plain yogurt 1 garlic clove, minced 1 tablespoon vinegar 1/2 teaspoon Celtic salt 1/2 teaspoon cumin 1 cup coriander leaves, chopped

Combine the yogurt, garlic, vinegar, salt, cumin, and coriander in a mixing bowl or blender. Blend until smooth. Chill before serving.

Yield: 1 1/2 cups See page 106 of What Would Jesus Eat? by Don Colbert

Mediterranean Cheese Tart

The phyllo shell is as savory as the filling.

8 sheets frozen phyllo dough, thawed 1/4 cup melted Olive Oil Butter (p. 3) 5 tablespoons grated fresh Parmesan cheese 1/2 cup chopped onion 1 teaspoon minced fresh rosemary, or 1/4 teaspoon crushed dried rosemary 1 tablespoon extra virgin olive oil 5 ounces frozen chopped spinach, thawed, drained 1/3 cup toasted pine nuts or chopped walnuts 1 egg 1 cup ricotta cheese 1/2 cup crumbled feta cheese 1/4 cup chopped sun-dried tomatoes 1/4 teaspoon coarsely ground black pepper

Unfold the phyllo dough; cover with a damp towel to keep from drying out. Place 2 sheets of phyllo on a dry working surface. Brush with 1 tablespoon of the Olive Oil Butter; sprinkle with 1 tablespoon of the Parmesan cheese. Repeat the phyllo, Olive Oil Butter, and Parmesan cheese layers three times. Trim the stacked dough into an 11-inch circle with kitchen shears. Generously grease the bottom and side of a 9-inch springform pan. Ease the dough circle evenly into the prepared pan, pleating as necessary and being careful not to tear the dough. Cover the dough-lined pan with a damp towel until ready to fill.

Saut the onion and rosemary in extra virgin olive oil in a medium saucepan over medium-low heat for 5 minutes or until onion is tender. Stir in the spinach and pine nuts. Spread the spinach mixture in the phyllo shell. Place the egg in a medium mixing bowl and beat lightly. Stir in the ricotta, feta, sun-dried tomatoes, and black pepper. Spread the ricotta mixture carefully over the spinach mixture. Sprinkle with the remaining 1 tablespoon Parmesan cheese.

Set the pan on a baking sheet. Bake at 350 degrees for 35 to 40 minutes or until center appears nearly set when lightly shaken. Remove to a wire rack to cool for 5 minutes. Use a kitchen knife to loosen the tart from the side of the pan. Let cool for 15 to 30 minutes longer. Remove the side of the pan. Serve warm.

Yield: 12 servings Adapted from a recipe found on RecipeSource.com

Marinara Sauce

This flavorful sauce does not need to be cooked!

1 (8-ounce) can reduced-salt tomato sauce 2 or 3 fresh tomatoes, chopped 2 or 3 garlic cloves, minced 1 cup onions, chopped 3 tablespoons extra virgin olive oil 1 teaspoon oregano 2 tablespoons fresh parsley, chopped 2 teaspoons basil Celtic salt and frest ground black pepper to taste

Combine the tomato sauce, tomatoes, garlic, onions, olive oil, oregano, parsley, basil, salt, and pepper in a bowl; mix well. Serve over hot pasta.

Yield: 3 to 4 cups See page 216 of What Would Jesus Eat? by Don Colbert

Antipasto Mediterranean

1/2 cup wine vinegar 1/4 cup extra virgin olive oil 2 tablespoons sugar (or 12 to 18 drops of Stevia) 1 tablespoon Celtic salt 1/2 teaspoon oregano 1/4 cup water 1/4 teaspoon fresh ground black pepper 2 carrots, peeled, cut in 1/2-inch pieces 2 ribs celery, cut in 1-inch pieces 1 small head cauliflower, broken in pieces 1 green bell pepper, sliced lengthwise 1 (4-ounce) jar button mushrooms, drained 1 (4-ounce) jar black olives, drained 1 (4-ounce) jar stuffed green olives, drained 1 (4-ounce) jar pickled onions

Combine the vinegar, extra virgin olive oil, sugar, salt, oregano, water, black pepper, and carrots in a large skillet over medium heat. Simmer, covered, for 2 minutes. Add the celery and cauliflower and simmer, covered, for 2 minutes longer. Add the bell pepper, mushrooms, black and green olives, and undrained onions; simmer, covered, for 1 minute longer. Cool. Chill, covered, for 24 hours. Drain and serve with wooden picks.

Yield: 16 to 24 servings Adapted from a recipe found on CookbooksOnline.com

Cheese Spread

If fresh herbs are not available, use one teaspoon each of dried thyme, parsley, and dill.

1/2 cup fresh curd cheese (or farmer's cheese, fat-free cream cheese, or yogurt cheese) 4 garlic cloves, minced 2 tablespoons extra virgin olive oil 1 tablespoon chopped fresh thyme 1 tablespoon chopped fresh dill 1 tablespoon chopped fresh parsley Celtic salt

Combine the cheese, garlic, olive oil, thyme, dill, and parsley in a bowl and mix well. Salt to taste. Serve with nutty, whole grain breads.

Yield: 2 cups See page 75 of What Would Jesus Eat? by Don Colbert

Hummus

This recipe is easily doubled.

2 cups dried chickpeas 1/2 cup tahini (or less depending on taste) 2 tablespoons extra virgin olive oil 1 garlic clove, minced Juice of 2 medium lemons 1/2 to 1 teaspoon Celtic salt 1/2 teaspoon cumin

Cover chickpeas with water and soak for 8 to 10 hours. Drain well. Combine the drained chickpeas and 1 quart fresh water in a kettle over medium-high heat. Bring to a boil. Reduce heat and simmer for 1 to 2 hours or until chickpeas are tender. Drain well. Pure the chickpeas in a blender or food processor. Add the tahini, olive oil, garlic, lemon juice, salt, and cumin; blend until smooth. Adjust seasoning. Serve immediately, or place in an airtight container in the refrigerator until serving time (will keep about five days).

Yield: about 4 cups See page 215 of What Would Jesus Eat? by Don Colbert

Toasted Pumpkin Seeds

Store in an airtight container to keep on hand for a savory snack.

Pumpkin seeds Celtic salt to taste Chili powder (optional) Garlic powder (optional)

Scoop the seeds from a fresh medium-sized pumpkin. Remove all pulp, and place the seeds in a strainer; rinse. Arrange the seeds on a lightly oiled baking sheet in a single layer; spray lightly with olive oil cooking spray. Sprinkle with salt, chili powder, and garlic powder. Bake at 250 to 300 degrees for 1/2 to 1 1/2 hours or until seeds are light brown and crispy. Check often while baking, stirring occasionally.

Adapted from a recipe found on SeedsofKnowledge.com Brenda Hyde lives in Michigan with her husband and three children. She is editor of SeedsofKnowledge.com and OldFashionedHolidays.com.

Basil Pure

It's delicious on grilled chicken or fish, stirred into soups, or mixed with sun-dried tomatoes and broiled on bread.

4 tablespoons extra virgin olive oil 8 cups basil leaves, washed, dried

Combine the olive oil and basil leaves in the container of a blender or food processor and process until smooth. Remove the basil mixture to a clean quart jar. Chill, covered, until time to use. Stir before using. After using, top the remaining basil mixture with a thin layer of olive oil. It will keep, covered, in the refrigerator for up to one year.

Yield: 3 to 4 cups Adapted from a recipe found on SeedsofKnowledge.com

Basil and Tomato Bruschette

The traditional recipe for bruschette calls for the bread to be drenched in olive oil. Here we use less oil and add a tomato mixture for moisture.

2 large ripe tomatoes, peeled, seeded, diced 2 tablespoons fresh oregano, chopped 24 to 36 basil leaves, torn into small pieces 12 (1-inch) slices crusty Italian bread 12 garlic cloves, peeled, halved lengthwise 1/3 to 1/2 cup extra virgin olive oil Celtic salt and freshly ground black pepper to taste Grated Parmesan cheese to taste

Combine the tomatoes, oregano, and basil in a bowl; mix well. Toast the bread slices over a grill, under a broiler, or in a preheated 425-degree oven for a few minutes or until beginning to brown around the edges. Remove from heat and rub while still warm with the cut sides of the garlic. Brush with olive oil and top with the tomato mixture. Sprinkle with salt, pepper, and Parmesan cheese. Heat under the broiler for 1 minute or until top is hot and light brown.

Yield: 6 to 12 servings Adapted from a recipe found on SeedsofKnowledge.com

Basil Walnut Paste

This recipe yields enough paste for about two pounds of poultry or fish.

1 cup lightly packed fresh basil leaves 3 garlic cloves, peeled 3/4 cup walnut pieces 1/4 cup grated Parmesan cheese 2 teaspoons red wine or herb vinegar 1 tablespoon extra virgin olive oil

Place the basil in a food processor container. Add the garlic, processing constantly for about 15 seconds or until basil and garlic are finely chopped. Add the walnuts, Parmesan cheese, vinegar, and olive oil. Process for about 20 seconds to make a rough paste. Rub evenly over poultry, fish, or vegetables just before grilling.

Yield: about 1 cup Adapted from a recipe found on SeedsofKnowledge.com

Basil Butter

For a nice simple appetizer, serve at room temperature with grilled pieces of French bread.

1/4 cup (1/2 stick) butter, softened 1/4 cup extra virgin olive oil 1 or 2 garlic cloves, minced 1 teaspoon fresh lemon juice 1 tablespoon fresh basil, finely chopped 1/4 teaspoon Celtic salt Pepper to taste

Cream the butter and olive oil in a mixing bowl until light and smooth. Beat in the garlic and lemon juice. Mash in the basil. Season with salt and pepper. Chill, covered, until firm. Bring to room temperature before serving.

Yield: 1/2 cup Adapted from a recipe found on SeedsofKnowledge.com

Light Herbed Cheese Dip

The fresh herbs make this dip especially flavorful-but you may use smaller amounts of dried herbs if you don't have fresh ones.

8 ounces low-fat cream cheese, softened 1/4 cup plain yogurt 2 tablespoons fresh dill, chopped 2 tablespoons fresh parsley, chopped 2 small green onions, chopped 1/2 teaspoon minced garlic 1/2 teaspoon Celtic salt

Combine the cream cheese and yogurt in a food processor or blender container and process for 1 to 2 minutes. Add the dill, parsley, green onions, garlic, and salt; process for 30 seconds or just until blended. Serve with raw vegetables.

Yield: 1 1/2 cups Adapted from a recipe found on SeedsofKnowledge.com

Yogurt Cheese

Use Yogurt Cheese as a spread for fresh vegetables, crackers, or bread. If you would like to use fresh herbs, substitute 1/2 teaspoon each of snipped fresh basil, oregano, thyme, and marjoram for the dried herbs.

8 ounces plain low-fat yogurt 1/8 teaspoon each thyme or marjoram, basil, oregano, and Italian seasoning 1 tablespoon grated Parmesan cheese

Combine the yogurt and herbs in a small bowl; blend until smooth. Stir in the Parmesan cheese. Set a small strainer over a bowl and line the strainer with clean cheesecloth. Spoon the yogurt mixture into the cheesecloth-lined strainer. Let drain in the refrigerator, covered, for 8 to 10 hours.

Turn the yogurt mixture carefully onto a serving plate and remove the cheesecloth. Discard the liquid. It may be stored, covered, in the refrigerator for up to 1 week.

Yield: 1/2 cup

Marinated Mushrooms and Zucchini

Marinating vegetables in a sealed plastic bag makes it easy to turn the mixture.

8 ounces small whole fresh mushrooms 2 small zucchini, sliced 1 small red bell pepper, chopped 1/4 cup fresh lemon juice 2 tablespoons extra virgin olive oil 1 tablespoon sugar (or 6 to 9 drops of Stevia) 1/4 teaspoon Celtic salt 1/4 teaspoon tarragon or oregano 1/4 teaspoon freshly ground black pepper 1 garlic clove, minced

Combine the mushrooms, zucchini, and bell pepper in a resealable plastic bag and place the bag in a deep bowl. Combine the lemon juice, olive oil, sugar, salt, tarragon, black pepper, and garlic in a small bowl; mix well. Pour the lemon juice mixture over vegetables in the bag; seal. Marinate in the refrigerator for 8 to 10 hours, turning bag occasionally. Arrange in a serving dish and serve with wooden picks.

Yield: about 10 servings

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Excerpted from The WHAT WOULD JESUS EAT? COOKBOOKby DON COLBERT Copyright © 2007 by Don Colbert. Excerpted by permission.
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