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Fresh Salad

MTHFR Menu and Recipes



Open PB & J

1 slice multigrain bread (GF)

1 tbsp. peanut butter

1⁄4 cup raspberries

1 tbsp. chia seeds


Garlic Broccoli Salad

1 head broccoli, cut into florets

1 tsp. Olive oil

1-1/2 tbsp. Rice wine vinegar

2 cloves garlic, minced

1 pinch cayenne pepper

3 tbsp. Golden raisins

Fill water into a steamer. Bring to a boil. Add broccoli. Cover. Steam until tender for about 3 minutes. Rinse broccoli and set aside. Heat olive oil in a skillet over medium heat. Put in pine nuts. Stir fry for 1-2 minutes. Remove from heat. Whisk together rice vinegar, sesame oil, pepper and garlic. Transfer the broccoli, nuts, and raisins to the rice vinegar dressing. Serve and enjoy!


Macrobiotic Bowl Medley

1/2 cup brown rice

3 cup chard, roughly chopped

1 cup squash, diced

1 cup broccoli florets

1 cup black beans, thoroughly rinsed and drained

1 oz. kombu

1/2 cup sauerkraut, chopped


2 tbsp. Sesame tahini

2 tbsp. sodium tamari

1 clove garlic

1 tbsp. ginger

1 lime, juiced

Boil 1 cup of water. Add rice and allow it to boil. Cover and reduce heat and simmer for 40 minutes. Remove from heat and allow to sit covered for another 10 minutes, then fluff with a fork. Place beans in a pot with a kombu. Cover with water, and bring to a boil. Reduce heat and simmer for 15-20 minutes. Drain and rinse after. Place a steamer basket in a pot with water and bring it to a boil. Add broccoli, cover, and steam for 4-5 minutes then remove, keeping water in the pot. Add chard, cover, and steam for 3-4 minutes, then remove. Mix all the ingredients of the sauce. Serve up on a plate and enjoy!

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