Chipotle Style Burrito Bowl

Ingredients:

3-4 boneless skinless chicken breasts

1 cu of cooked black beans

 1 cup salsa

1 teaspoon each of cumin and chili powders

12-15 ounces of lettuce, spinach or a mix (enough for your family)

1 tomato

2 avocados

Cheese, sour cream and more salsa to top. As desired

What to do:

Sprinkle the chicken with the cumin and chili powder; squeeze the juice of half of the lime over it. Add the black beans and 1 cup salsa on top. Bake in the oven, covered for 1 hour until done, or for 3-4 hours in the crock pot on high.

Serve on a salad bed or wrapped in a low glycemic whole grain tortilla shell. You can also

 layer on a small amount of brown rice or quinoa. Use the tomato, avocado, sour cream, a small amount of grated cheese and more salsa to complement.

Almond encrusted salmon

½ c. almonds

2 Tbsp. parsley

1 Tbsp. grated organic lemon zest

1 tsp. Himalayan sea salt and pepper

4 wild-caught salmon fillets

2 Tbsp. coconut oil, or grass fed butter

4 c. spinach

Grind the almonds in a coffee grinder or food processor.

Mix almond powder, parsley, lemon zest, salt and pepper on a plate.

Dredge the salmon on both sides through the almond mixture.

Heat the oil/ butter in a large skillet over medium heat. Add salmon and cook for 5 minutes on each side, until cooked throughout.

Serve over bed of greens and top with fresh lemon juice

Green Tea Chicken Soup

Green Tea Chicken Soup

This soup is awesome. It is even better when you don't feel good. It's a natural flu remedy 

Ingredients

·         2 quarts Water

·         6-7 bags of Organic Green Tea

·         2 Tbsp. Coconut Oil

·         1 Red Onion, chopped

·         4 garlic cloves, chopped finely

·         2 carrots chopped

·         1 cup chopped celery (about 2 sticks)

·         1 tsp fresh thyme, chopped

·         1 bay leaf

·         2 chicken breasts (free range, hormone free), chopped into medium sized pieces

·         2 tsp Himalayan Sea Salt

·         2 tsp Black Pepper

·          

Directions

1. Bring 2 quarts of water to a boil, then turn off the heat and add tea bags. Allow to steep for 10 minutes, then remove tea bags.

2. Place chicken into pot and bring to a boil again, then turn down to a low simmer for 40 minutes to cook the chicken.

3. With about 20 minutes remaining, add the remaining ingredients.

4. Serve hot or store refrigerated in glass containers for 4-5 days.

ZUCCHINI PANCAKES

These are delicious, gluten and dairy free.... also guilt free! 

                                         
                                                ZUCCHINI  PANCAKES

• 3 eggs
• 1 tab of coconut flour
• Himalayan sea salt and pepper to taste
• 2 cups of shredded zucchini
• coconut oil for pan frying

Beat the eggs with the coconut flour, salt and pepper. Mix in the zucchini and mix well.

Add 1/8 in of coconut oil in a skillet and heat over med heat.

Spoon the mixture into the skillet in "cakes" that are approximately 4-6 in in diameter

Cook until they hold together, flipping once as you would regular pancakes.

Serve warm.

Key West Grilled Chicken

INGREDIENTS:

·         3 tablespoons Bragg Liquid Aminos

·         2 Tbs. honey

·         1 tablespoon coconut oil

·         Juice of 1 Lime

·         1 teaspoon minced garlic

·         4 skinless, boneless chicken breast halves

DIRECTIONS:

In a small bowl combine soy sauce, honey, vegetable oil, lime juice, and garlic.

If you want to have grilled breasts, Place chicken breast halves into the mixture, and turn to coat. Cover, and marinate in the refrigerator at least 30 minutes. If you prefer kebabs, as are pictured, cut the chicken into large chunks, skewer onto bamboo sticks that have been soaked in water for 5 minutes, and marinate for at least 30 minutes.

For a slightly zestier version, add a teaspoon of Freshly Chopped cilantro to the marinade.

Grill on medium high heat for 6 to 8 minutes on each side, until juices run clear. For variation, try marinating shrimp, (which will take 2-4 minutes to grill in all!)

Soggy lettuce leaves?

Have soggy lettuce? Do not throw it away just yet. Add juice from half of a lemon in a bowl of cold water. Add lettuce and place bowl in the fridge for one hour. Dry leaves and enjoy

Sweet Potato Veggie Burgers

Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 tsp maple syrup or Stevia Baking Blend
Himalayan sea salt and fresh pepper to taste

A pinch of cinnamon

A pinch of cayenne pepper if desired
1/4 cup wheat flour
plentiful Panko crumbs
Coconut oil for pan


Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning and flour. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs to thicken the mixture if needed.
4. Heat 2 Tbsp coconut  oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6.  Serve with a mango salsa and a side salad or as a burger, topped with onions and avocado

Refreshing Cold Cucumber Soup

2 English cucumbers (seedless), chopped
1/4 large red onion, chopped
1/2 cup nonfat Greek yogurt
2 tablespoons dill
2 tablespoons fresh basil
a few sprigs of fresh chives (optional)
Juice of 1 lime
Juice of 1 lemon
1 1/2 teaspoons sea salt and freshy ground pepper
1 1/4 cups cold water, or as needed

How to make it:
1. In a large food processor, combine the chopped cucumbers, red onion, chives, Greek yogurt, dill, juices  and spices for 30 seconds to combine.

2. Stream in the cold water and blend as needed until smooth.

3. Chill for 30 minutes in the fridge. Top with a sprig of dill to garnish. Makes 4 servings

Strawberry Ice Cream (no dairy, no sugar or sweetener)

Strawberry Ice Cream

1 banana, sliced and frozen
1 handful of strawberries, frozen
1-2 tablespoons coconut milk
1 teaspoon vanilla extract

Place the frozen bananas and strawberries into a food processor. Start blending then add in the vanilla and coconut milk. Just enough for it to blend together but not too much, we want it to be really thick! Once it is nice and smooth but still very thick scoop it out and enjoy! It needs to be eaten right away as it will not keep very well in the freezer. Makes 2-3 servings. 

Spaghetti and Cheese Nests

Makes about 8-12 servings

NOTES:

• Feel free to experiment with your favorite spice combinations in this pasta.

Makes about 12 “nests” in standard sized muffin tins

INGREDIENTS

• 10 ounces dry Whole Wheat Spaghetti (or gluten free option)
• 1/2 cup grated Cheddar Cheese
• 1 cup Cottage Cheese
• Olive Oil
• pinch Garlic Salt
• 1/4 teaspoon Pepper
• 1  teaspoon Tumeric
• 1/4 teaspoon Smoked Paprika
• shaved Parmesan for garnish

METHOD

Pre heat oven to 425˚F with the rack in the center of the oven. Lightly spray Muffin tins. Cook pasta according to directions, reserve 1/2 cup of cooking liquid. Be sure not to break spaghetti while cooking so you can twirl it into nests.Combine cottage cheese and cheddar cheese in a bowl. Toss cooked pasta with a splash of olive oil, all spices and seasonings. Add some of the reserved cooking liquid if you need to. Mix with cheese mixture. Reserve a bit of cheese to top each nest.

Twirl spaghetti with a fork and add to muffin tins, create nest shapes. Top each nest with a bit of the cottage cheese mixture. Bake for about 10 minutes. The tops of your nests will be lightly browned and a bit crispy. Let cool for a few minutes. Gently loosen spaghetti nests from muffin tins with a spatula and serve. Top with parmesan & dried basil or parsley if desired.

Farro, the king of grains

Farro is a whole grain that is an excellent source for complex carbohydrates. Additionally, farro has twice the fiber and protein than modern wheat. Different than some other whole grains, a carbohydrate in farro called cyanogenic glucosides has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels. While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested.

Below are more detailed facts regarding farro’s nutritional value:

Per ½ cup raw farro:

170 calories

1.5 g of fat

0 g saturated fat

0 mg of sodium

34 g of carbohydrates

5 g of dietary fiber

2 mg of iron

6 g of protein

4 mg of niacin

60 mg of magnesium

2 mg zinc

In addition to minerals and vitamins, farro is rich in antioxidants, phytonutrients, lignans and betaine.  Betaine, when combined with choline, has been shown to prevent or reduce stress-included inflammation, which can be beneficial for individuals suffering from certain medical conditions.

When cooked, farro is often shaped like a giant puffed rice.  It’s nutty in flavor and has a slightly crunchy texture. It can easily replace rice in any recipes.  It is delicious as a side dish or as a complement in stews or soups.

Try it and fall in love.

Spinach salad with chicken, avocado and feta cheese

Yield: 4 servings

Prep Time: 20 min

ingredients:

SALAD:
8 cups chopped spinach (1 bag)
1 cup halved cherry or pear tomatoes
1/2 cup corn cut off the cob, can be omitted
1 1/2 cups chopped cooked chicken
1 large avocado, sliced
1/3 cup crumbled  feta cheese
1/4 cup toasted pine nuts

DRESSING:
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
salt and freshly ground black pepper, to taste

directions:

1. Place spinach in a large salad bowl. add remaining salad ingredients.

2. In a small bowl, whisk together the dressing ingredients. Pour over the salad and toss (a little at a time... as much dressing as you desire).

GROW YOUR OWN SPROUTS -

Glass Jar - There are many different sprouting kit options, ranging from stackable plastic rings to glass jars, sprouting bags, and automatic sprouters. My favorite is the glass jar method. Sprouting with this simple system involves soaking your chosen seeds overnight and covering the jar with a mesh screen and rubber band. In the morning drain the soak water and rinse the seeds twice daily, placing them on a rack to drain during the day. Harvest them within three to seven days. Some of the easiest sprouts to grow are alfalfa, fenugreek, radish, broccoli, mung beans, onion, cabbage, mustard seeds, chickpeas, quinoa, lentils, pea sprouts, and wheat seeds. For most sprouts, continue to sprout them until they have developed a long tail or their first leaves have begun to go green. In the case of chickpeas, quinoa, pea sprouts, and lentils, they are ready to eat as soon as their tails begin to unfurl or emerge from the seed. 

Baked Chicken Breasts Stuffed with Pesto and Feta

4 boneless, skinless chicken breasts
1/4 cup pesto
1/4 cup crumbled feta (packed)
1/4 cup almonds or pecans, chopped up very finely
1/4 cup parmesan cheese
2 organic eggs, beaten

Preheat oven to 350F. Spray a flat roasting pan with olive oil. Trim all visible fat and tendons from chicken breasts, then put each chicken piece inside heavy plastic bag and pound with meal mallet until the chicken is 1/4 inch thick. (Don't worry if there are some ragged edges, you can tuck them in.) Lay chicken skin side down on cutting board.

Put crumbled Feta and pesto in a small bowl and mix together with a fork. Divide pesto mixture evenly among four chicken breasts, then use a spoon to spread it over the chicken, not going completely to the edge or the stuffing will leak out. Roll up each chicken breast, starting with the smallest end and tucking in any ragged edges, and then secure each piece with two toothpicks.

Put beaten egg in one bowl and combine almonds/pecan, and parmesan in another. Dip each chicken piece first in egg, then in almond/parmesan mixture, turning over several times so chicken is well-coated.

Place chicken pieces in baking pan and cook until chicken feels firm but not hard to the touch (about 40 minutes, but start checking a little sooner.) If desired, put chicken under the broiler for 3-4 minutes to brown the top. (I did broil the top a bit.) Serve hot.

4 servings

485 calories per serving

                                                                                

Breakfast Pizza

Serves 2 

• 1/2 cup whole-wheat pastry flour 
• 1 tsp baking powder
• 2 stevia packets (1/16 tsp uncut) (Can easily be omitted if you’re planning to frost the pizza with something very sweet.)
• very scant 1/2 cup (100 g) water, juice, or milk of choice
• 2 tbsp (35g) applesauce or coconut oil (or pumpkin, veg oil, mashed banana, or even baby food!)
• 1/8 tsp salt
• spices or extracts if you wish (I like adding a little cinnamon)
• A few handfuls ______ Fill in the blank! Raspberries? Chocolate chips? Chopped apples, walnuts, and raisins?  Anything goes!!  It’s your pizzat!

Mix everything together and pour into a pan greased with coconut oil. Make sure it’s evenly coated and greased enough, or it’ll stick to the pan.

 Cook in an UNpreheated oven at 420 degrees F for 10 minutes, or until a toothpick comes out clean. 

Then you get to play with toppings: fresh berries, yogurt, cream cheese, hot baked apples. You are only limited by your imagination 

BREAKFAST BURRITO

Serves 1

·        1 whole wheat or sprouted wheat tortilla

·        1 organic egg , scramble it in a small bowl

·        salsa to taste

·        1 teaspoon coconut oil

·        1 clove of garlic , minced or diced

·        1 T. chopped green onions

·        A few leaves of spinach, chopped

·        salt and pepper to taste

Saute the onion in the oil.

Add the spinach and sauté for a minute

Add the egg and cook. Season

Warm the tortilla in a pan

Add the egg mixture, the salsa. Roll and serve.

There are lots of variations to this. You could add a little grated zucchini, 1 tab of brown rice, beans, cilantro, tomatoes and/or diced avocado.

Hummus

This hummus recipe is perfect for those who like hummus, but not with tahini.

Ingredients:

2 cups of cooked garbanzo beans/chickpeas

1/4 cup olive oil

1 tablespoon lemon juice

1 teaspoon cumin

Preparation:

In a food processor, blend all ingredients together until smooth and creamy.

Serve immediately with whole grain pita bread, or veggies.

Store in an airtight container for up to three days.

Great way to peel garlic

Here is a great tip for all the cooks out there:

How to peel an entire head of garlic in 10 seconds

How to freeze herbs

I love growing my own herbs or even going to the farmer's market and buying large bunches at a great price. But I do not enjoy wasting them.

Here is an easy method to preserve them:

• Wash and dry your herbs. Chop them
• Put them in an ice cube tray. 
• Cover with either good quality water or broth.
• When they are frozen you can pop them out and store them in a freezer bag.
• When you need fresh herb, you can just pop one out of the bag and into the pot. 

Simple and easy.

When I get large amount of basil I love making my own pesto. It is so simple and so much healthier and cheaper then buying a jar of already made pesto. I will  freeze it in the same way, in ice cube trays.
I can just pop one or two into the dish I am cooking.

Easy convenient and healthy.

Lentil Quinoa Burgers with Sauteed Mushrooms

1/2 cup quinoa
1 can (19 oz) lentils, rinsed (or fresh lentil you have cooked)
1/2 cup whole grain bread crumbs
1 egg, lightly beaten
2 gloves garlic, chopped
2 tsp cumin powder
1/3 cup cilantro Juice of half a lemon
1/2 cup walnut pieces
1 Tbsp olive oil
1/2 lb crimini mushrooms, sliced
1/4 cup dry red wine
2 tsp coconut oil
6 100% whole-grain buns

1. In a saucepan, combine quinoa and 1 cup water. Bring to a boil and simmer about 10 minutes. Let quinoa cool.

2. In a bowl, combine half the lentils, bread crumbs, egg, garlic, cumin, cilantro, lemon juice, cooked quinoa, and salt and pepper to taste. Place in a food processor or blender; process until well combined. Add remaining lentils and walnuts; pulse until they're incorporated. Form into 6 patties.

3. Preheat grill to medium. Meanwhile, warm olive oil in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in wine and cook for another 5 minutes.

4. Brush burgers with oil and cook for 4 minutes per side. Toast buns for 2 minutes. Serve burgers on buns and top with sauteed mushrooms.

Makes 6 servings. Per serving: 445 cal, 15 g fat (3 g sat), 62 g carbs, 13 g fiber, 305 mg sodium, 19 g protein