Vegetable Chicken Soup

chicken-vegetable-soup

I was fighting off a cold today and the Boulder weather was unusually cloudy and chilly today. So vegetable soup seemed the answer! This has chicken in it, but you can easily make it vegetarian or add beef instead.

Chicken Vegetable Soup

Ingredients
1 lb or so chopped up chicken thighs
Several cloves of garlic, chopped1 small red onion, chopped
Shiitake mushrooms, sliced
3-4 carrots, sliced
4 stalks celery, chopped
Green beans, chopped
1 medium zucchini, chopped
2-3 tomatoes, chopped
Several leaves dinosaur kale
1 carton chicken broth or vegetable broth
2 cans garbanzos
1 cup white wine
3-4 bay leaves
tsp or so of rosemary
tsp or so basil
smoked paprika
sea salt and black pepper
squeeze of Sriracha sauce
juice of one lemon
2-4 cups water
Extra virgin olive oil
2 Tbsp butter

Directions
In a large pot, add olive oil and butter, turn pan on medium high. Chop up chicken in chunky pieces. Add garlic, mushrooms, and onion, and cook until chicken is done. Add other vegetables, and cook/saute for a few minutes. Add seasonings. Add broth, wine, lemon juice, garbanzos, and water. Bring to a boil, add lid and cook for an hour or more over low to medium heat with lid on. Serves–a bunch of people, or makes great leftovers! Enjoy!

Pumpkin Protein Breakfast Bowl

It’s Thanksgiving, and all the tempting treats are making their appearance. Don’t let that healthy resolve disintegrate into a pile of extra pounds. Here’s a healthy, delicious way to partake…

 

I love pumpkin–any time of the year! And it can be used in so many dishes and drinks. You can enjoy its rich yummy goodness in a myriad of ways.

If you like pumpkin pie, you’ll love this nutrient-dense, antioxidant-rich, protein-packed smoothie!

Pumpkins are a rich source of beta carotene and vitamin A, vitamin C, magnesium, potassium, zinc, and fiber which benefit your eyes, skin, immune system, bones, digestion, and heart health. It is also rich in anti-inflammatory compounds, and contains l-trytophan, which helps you sleep and feel calmer.

The fiber in pumpkin fills you up without adding tons of calories (unless you’re eating pumpkin pie!)

And I added ginger, which is a monstrously powerful anti-inflammatory, so if you have achey joints or stiff sore muscles, this is a great addition to your smoothie.

Enjoy this rich creamy, satisfying smoothie!

Pumpkin Bowl or Smoothie

1/2 small can organic pumpkin

1-2 teaspoons pumpkin pie spice

1 cup coconut milk (you can use the kind that comes in a can, or the milk that comes in a carton)

1 teaspoon real vanilla

1 banana

2 scoops of grass fed/cold processed vanilla whey (I use this kind)

several chunks of uncrystalized ginger (this kind from Trader Joe’s is great-not a lot of sugar)

a few ice cubes

Blend until smooth and enjoy this in a bowl with nuts, cinnamon and a drizzle of maple syrup or add more milk till it becomes a creamy smooth smoothie that tastes like pumpkin pie. I love these things!!

Enjoy!

Till next time,

Stay healthy and lean!

cat e1335982521218 Inflammation Silent and Sneaky Partner of Aging and Disease

 

Author 101 Anti-Aging Superfoods and the Anti-Aging Superfoods Recipe book

The Top 101 Foods that Fight Aging 3D BOOK 150x150 Inflammation Silent and Sneaky Partner of Aging and Disease

 

 

 

Catheadandshoulders Inflammation Silent and Sneaky Partner of Aging and DiseaseCatherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease, lose weight, and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.

 

Venison Steak with Root Vegetables

marks-meal

An easy dinner with summer’s harvest veggies. This is a venison steak, thanks to our friend Mark, but you can buy a delicious grass fed steak too! Add in some local, fresh green beans and some sauteed root veggies (we used potatoes, carrots and squash), with a little pesto on top, and PRESTO! You have a delicious, healthy, low carb fat burning dinner.

Zoodle Artichoke Spaghetti

zoodle-arthichoke-speghetti

Zoodles are the new noodles! Full of nutrition, and LOW CARB! No more fattening, gluten-y pasta. Zoodles are the fat burning version of yumminess. I just got a Veggie/Noodle maker so I thought I’d give it a try. You can buy these gizmos at Target or any local kitchen gadget store. Or online…they aren’t expensive! Or, you can often buy Zoodles at some stores already zoodled! If not, just make some thin sliced zucchini and/or summer (yellow) squash.

Ingredients
Garlic-I used a lot!
Red onion, sliced or chopped
Olive oil
Canned artichokes
Organic red pasta sauce (check for a low sugar or no sugar variety)
Ground beef

Directions
Saute in onions and garlic in pan, set aside. Cook beef in another pan, add artichokes and red sauce and heat on low. Add ZOODLES or zucchini to onions and garlic and saute over high heat stirring the whole time for about 3-5 minutes. Dont over cook. When tender but still firm, remove from heat.
Add salt and ground pepper.
Drain excess water from zoodles, and pile zoodles on plate. Add generous scoop of red meat sauce and enjoy!!

Can be made without meat if desired.

Damn Big Salad!

big-ass-salad

My local healthy grocery store has an amazing little salad bar with organic veggies. I go there almost daily, I mean DAILY for a salad. I try to vary it some, but usually just end up getting a bit of everything–as far as veggies go. I mean, even if you are eating a low carb diet (which I am), veggies are basically free–in terms of carbs and calories (does anyone count those anymore?). AND they are FULL of all kinds of amazing, awesome nutrition, antioxidants, and massive phytochemicals that fight cancer, disease, keep you young and trim your waistline. Go for it!

If you can find a great salad bar near you–and avoid all the gloppy, fattening, sweet, processed foods, load up. I usually get a pile of greens, red onions, red cabbage, carrots, tomatoes, arugula, mushrooms, artichokes, and a little bit of beans or garbanzos. Drizzle with EVOO and a snizzle of apple cider vinegar. Dig in! Sometimes I add a few chunks of roasted chicken or hard boiled egg too.

Dandelion Green Omelet and Sweet Potatoes

gk-eggs-dandelion-greens-sweet-potatoesEver eat Dandelion greens? They are delicious–with a spicy bite a little like arugula, and full of massive amounts of nutrients. Try them this way–in an omelet. Add in a little bit of (raw) goat cheese at the end and enjoy!!

Saute greens in butter until tender, add beaten eggs, cook until almost done, fold in goat cheese and serve with browned sweet potatoes. Your day will start out RIGHT with this breakfast! (toast optional)

Mediterranean Chicken and Veggies

A quick and easy, but fantabulous meal! gk-med-veggies-and-chicken-jpgKeeping a rotisserie chicken on hand is the best way to find a base for an easy and quick lunch or dinner. Try this one from my friend  who is making a wonderful documentary about What to Eat.

Mediterranean Veggies with Rotisserie Chicken

Ingredients
Eggplant
Red onion
Red pepper
Green pepper
Zucchini
Fava beans
Olive oil
2-4 cloves garlic
Sea salt and fresh pepper
Oregano and/or basil
Grated Parmigiana Reggiano

Directions
In a big frying pan, heat the olive oil, and saute the onion and garlic till tender. Add other veggies and saute until tender. Add chopped chicken and heat for a couple minutes. Add oregano or basil if desired, serve topped with Parmigiana Reggiano (optional).

Light Lunch Salad with Mixed Nuts

For a light lunch, try this:

Micro greens, pecans, walnuts, almonds, etc and citrus dressing.

gk-salad-with-micro-greens-nuts-citrus-dressing

(Photo and recipe by Greg Kiger, What to Eat)

Salad Ingredients
Organic baby arugula, baby kale, micro greens or variety of sprouts, chopped red cabbage, etc.
Tomatoes
Any other greens or vegetables that are in season, especially locally grown
Pecans, almonds, walnuts

Citrus Dressing
Equal parts lemon and fresh squeezed orange juice
1 Tbsp olive oil
Sea salt and fresh pepper
Mix with fork or whisk and drizzle over salad

Dump a very generous amount of greens on your plate. Add leftover chicken, fish or beef–or a bit of canned tuna if you wish for added protein.

Seared Tuna with Micro Greens and Spinach With Balsamic Dressing

A simple lunch using whatever greens you have on hand–micro greens are delicious and bursting with nutrition. Can often be found at your farmer’s market or health food store. If you cannot find them, pick up some sprouted seeds–radish, sunflower, etc.

Add in some leftover seared tuna and viola! A lunch better than what you would find in a restaurant! microgreens-spinach-seared-tuna-balsamicmicrogreens-spinach-seared-tuna-balsamic

Detox, Skinnifying Green Smoothie

green-smoothie

This smoothie is a great start to a quick 2-3 day detox if you want to get back on track with your diet. It is delicious, satisfying, refreshing, and–it has some great fat-burning, detoxifying, diuretic ingredients. Try it–You’ll feed skinnier in just a couple of days!

Ingredients
1 large bunch of fresh parsley
1 large thumb fresh ginger, chopped up in smaller pieces
1/2 medium organic cucumber, chopped in chunks
handful of baby kale (or spinach, etc)1 tsp or small root of turmeric
1/2 sweet/tart apple, chopped in chunks
2 cups liquid–coconut water, kombucha, or spring or sparkling water
cinnamon if desired

Directions
Blend in blender until smooth. Be sure ginger is well blended. Drink up!

Try this for breakfast and lunch for two days and eat a normal low carb meal of protein and veggies. Amazing!!

Healthy Chicken Nuggets

Ready fried chicken chops on griddle
 

A far far healthier version to the chicken tenders you would get at a restaurant, but every bit as good!
The crunchy crust is coated with oregano. This delicious savory herb contains an active ingredient called rosamarinic acid, a very potent antioxidant that also has powerful antiviral, antibacterial, and antifungal properties. In fact, oregano oil is a powerful antibiotic on its own.
The best oil to cook this in is coconut oil. While it’s generally delicate tasting, it stays stable in heat and does not degrade, like olive oil does. Avoid using canola or other vegetable oils, these are highly process and often with GMO ingredients. These oils are even more unhealthy when heated to high temps during cooking.

Ingredients
2 lbs of boneless, skinless chicken breasts or boneless skinless thighs
2-3 eggs, beaten in shallow dish
1 cup rice flour, coconut flour or almond flour or a mixture of all
Sea salt and pepper
2 tsp garlic powder
3 Tbsp of finely minced fresh parsley
1-2 tsp of dried oregano or fresh
Virgin coconut oil

Directions
Heat oven to 375-400 degrees F. Add dry seasoning and herbs to flour mixture. If using whole chicken breasts, slice in half to make thinner cutlets. You may also pound these out with a mallot if desired.

Dip each piece in egg, then dredge in flour mix. Gently press flour on to stay better. Melt coconut oil and add half to shallow cooking pans with sides. Drizzle the rest over the top. Cook in oven about 10 minutes per side till golden brown. Serves 4.

Makes great leftovers hot or cold. I love these on a salad for lunch too!

Harvest Apple Walnut Salad

apple-salad

This is such a great salad for this time of year–or whenever you can find fresh, crisp tart apples. Apples have so many health benefits, the list can go on forever…

Try this with a bowl of plain Greek yogurt for breakfast!

Apples contain compounds that help prevent osteoporosis and increase bone density, help asthma, protect brain cells from free radical damage, lower cholesterol, prevent lung, liver, breast and colon cancer, maintain a healthy digestive tract with their rich fiber and help in weight loss. Whew!

Always choose organic apples whenever possible, as conventionally grown ones are highly sprayed with lots of toxic pesticides–that cannot be washed off–they are IN the apple. One of the best new varieties out there is the honeycrisp–although they are expensive–they have the perfect blend of juiciness, tartness, and crispness. They are great in a salad or just eaten out of hand.
And don’t forgot those walnuts in this salad are full of healthy fats, including omega 3 fats which are anti-inflammatory, high in protein, and help you burn fat better! What are you waiting for??

Salad Ingredients
2 cups cored and sliced apples with skin on
Juice from 1 lemon
2 cups celery, sliced
1 sweet onion
1/2 cup walnuts
Red leaf lettuce leaves

Dressing
1/2 cup Primal or homemade mayo
1/4 cup apple cider vinegar
1 Tbsp honey
1 Tbsp grainy mustard
Sea salt to taste

Directions
Chop apples and toss with lemon juice in small bowl. Add celery, onion, and walnuts into a large bowl, mix in apples and toss all ingredients.

Blend dressing ingredients in separate bowl by hand until smooth. Pour over salad and toss. Serve on top of lettuce leaves and garnish with some chopped celery tops. Serves 4.

Zucchini and Tomatoes with Basil

Zucchini, Tomato and Corn Dish

When zucchini and tomatoes are in season, nothing compares to the delicate nutty taste of fresh picked zucchini and the sweet juicy tang of tomatoes. Finding both of these locally grown means that these vegetables are at their peak of flavor and nutrition. Tomatoes are full of lycopene and other powerful antioxidants, as well as vitamin A and C. Zucchini is an excellent source of manganese, vitamin C, magnesiu, vitamin A, fiber, potassium, folate, copper riboflaviin and phosphorus.

Basil is also a powerful superfood and contains flavonoids anv volatile oils which are uniquely health protecting. Basil actually provides protection against dangerous bacteria which can cause food poisoning including: listeria, staph, E.coli, and more.

Ingredients
1lb or so of fresh small zucchini, sliced thinly
2-3 firm medium to small tomatoes, (Roma tomatoes are good), chopped
2 Tbsp extra irgin olive oil
2-4 cloves of garlic crushed and minced
handful of fresh basil chopped
sea salt
fresh ground pepper
1-2 Tbsp grass fed butter
A couple of thin slices of prosciutto or cooked bacon

Directions
Add olive oil, zucchini, and garlic to a pan over medium heat and cook for a couple minutes until zucchini is beginning to be tender. Add tomatoes, seasoning and just heat through–30 seconds or so. Add bacon and basil and toss. This is also AMAZING added to scrambled eggs!

Serves 4

Steak with Peppercorn Mustard Sauce

Filet Mignon au Poirve' with French Beans and Pomme Anna

Ever had a steak at a really nice restaurant? Chances are, they may have served it this way. This is a delicous classic and elegant way to serve a steak–easy enough for a weeknight–elegant enough for guests.

Peppercorns stimulate the taste buds, and help to increase hydrocholoric aid secretion in the stomach which improves digestion, especially of meat. Pepper also has antioxidant and antibacterial effects. And in addition, it helps your body breakdown fat cells for energy–especially if you normally eat a low carb diet.

Ingredients
4 4 oz grass fed beef tenderloins or other cut of steak
sea salt, coarsely ground
2 Tbsp multi colored, green or black whole peppercorns
4 Tbsp grass fed organic butter
1/4 cup minced shallot
1/2 cup dry red wine–or white
1/2 cup organic beef broth
1/4 cup Dijon mustard

Directions
Crush 1 Tbsp of peppercorns with a rolling pin, and press salt and pepper into steaks. Heat butter in cast iron skillet over medium high heat. Add steaks, turn up heat to high and sear on both sides. Turn heat down low and cook 2-4 minutes–dont overcook! Remove steaks from pan, add shallots and saute for 30 seconds. Add wine, cook for another 10 seconds. Add broth, mustard and the rest of peppercorns and stir in. Spoon sauce over steaks and serve. Serves 4.

White Chicken Chili

white-chicken-chili

White Chicken Chili  

 A delicious variation of regular chili that is lighter and uses chicken instead of beef. This recipe tastes especially good with generous amounts of cumin and when you see the health benefits of cumin, you will enjoy its taste even more!

Cumin seeds stimulate the secretion of pancreatic enzymes which are necessary for optimal digestion of proteins, fats and carbohydrates, and helping the body use the nutrients in the food you eat. Cumin seeds also have anti-cancer properties as well. In one study, cumin was shown to protect against stomach or liver tumors.

Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system. Add cumin liberally to this recipe!

Ingredients
2 lbs. organic chicken breasts, or boneless skinless thigh meat
1-2 Tbsp extra virgin olive oil
2 cloves of garlic, minced
2 cans white beans
2 medium onions, diced
1 small can mild green chili peppers, chopped
1 cup chopped fresh cilantro
2 cups chicken stock or more or less to taste
2-4 tsp cumin powder
1 tsp chili powder
Sea salt and pepper
Red pepper flakes, if desired

Directions
Cook chicken in large soup pan in extra virgin olive oil with garlic and onions. Remove the chicken from the pan and allow it to cool. When cool, shred with a fork. Add all ingredients to a large pan and simmer over medium low heat. Cook for about 30 minutes or more, stirring occasionally.
Garnish with a dollop of avocado slices, organic sour cream, organic grass fed cheese, and a generous handful of cilantro—or all of the above.  Serves 4 or more.

Healthier Mayonnaise

mayo

This mayo is absolutely divine–and easy to make! And it doesnt have all those harmful, fattening ‘bad fats’ in it, like soybean oil and corn oil, and sugar/corn syrup. The best oil to add is avocado–it’s delicious, rich and full of antioxidants and nutrition! And you don’t need a lot.

Ingredients
1 whole egg
2 egg yolks
1 Tbsp Dijon mustard  or grainy mustard
1 Tbsp lemon juice
sea salt to taste
1/4 tsp white or black pepper
2/3 cup extra virgin olive oil (usually has a strong olive oil taste) or avocado oil

Directions
Combine the eggs, mustard, lemon juice, salt and whilte peper inbleder or food processor. On low speed, add oil slowly, drizzling in. Continue blending until oil is well mixed in. Makes about 1 1/2 cups. Refrigerate to thicken and store in airtight container for up to two weeks. Enjoy on everything!

October Week 2


It’s fall! Time to get out those skinny jeans and boots. Whoops! They may be a bit tight–so let’s get back on track with great fat burning meals!
Choose one per day from each category–recipe links are highlighted. Enjoy!

breakfast

Green Smoothie (Have at least two days in a row for best results)
Scrambled Egg veggie burrito in gluten free wrap
Veggie Omelet with eggplant, onion, zucchini, tomato
Scrambled egg wrapped in canadian bacon or natural ham wrap
Avocado gluten free toast with poached egg on top
Paleo Quiche

lunch

Green smoothie (if doing the 2-3 day detox)
Leftover zoodles, meat and sauce
Rotisserie chicken with Mediterranean Vegetables
Lunch salad with mixed nuts
Zucchini and Tomatoes with basil
Quinoa tabuli salad with rotisserie chicken if desired

dinner

Zoodle artichoke spaghetti with grass fed beef or chopped chicken sausage
Baked rotisserie chicken (can be store bought), sauteed green beans with butter, smashed cauliflower
Grass fed beef chili, tossed salad with citrus dressing
Chicken or fish foil packets with zucchini, onion and tomato
Greek Avogolemono Soup (lemon chicken soup) with sauteed Rapini or broccolini
Your favorite fat burning dinner and veggies
Lettuce wrap tacos with guacamole–Make your own tacos and wrap with lettuce

snacks
Avocado with sriracha sauce, handful nuts

Raw cheese and cut up veggies or half sliced apple

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

dessert

Optional!
Dark chocolate and almonds

Easy apple crisp

Baked apple with chopped almonds and cinnamon

Fresh fruit with handful of nuts

Paleo pumpkin pudding

Dairy free pralines and cream ‘ice cream’

shopping_list
Produce

1-2 bunches parsley
1 red, 1 yellow pepper
1-2 cucumbers
container of baby kale
6-8 apples
eggplant
2 red onions
2-4 zucchini
2 tomatoes
3 avocados
fresh mint/fresh oregano
green beans for two dinners
head of cauliflower
broccolini or rapini
2 leeks
bunch of carrots
4 lemons/1 orange
garlic
small thumb of ginger root

Meat, Fish, Poultry

2 lb ground beef (for two dinners)
1 lb ground turkey (one dinner)
natural ham or canadian bacon
1 whole oven cooked rotisserie chicken (for dinner and leftovers)
chicken breasts (for dinner and some leftovers)

Misc.

1 dozen Eggs (add another dozen if making paleo quiche)
grass fed butter
2 cans beans for chili (black, pinto or kidney)
2 cans chopped tomatoes or tomato sauce for chili
1 large container of organic chicken broth
dark chocolate
1-2 cans or boxes of pumpkin
2 can full fat coconut milk
extra virgin olive oil
beef or turkey jerky
cumin and chili powder
cinnamon, nutmeg
1 can mild green chilis
slow cooking rolled oats
vanilla
maple syrup
pecans

October Week 1


Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

  • Quinoa scramble with bacon
  • Ham or smoked turkey wraps with avocado, asparagus and tomato
  • Sweet potato hash with veggies and bacon
  • Chicken apple sausage (can get from Trader Joe’s and WF), sweet potato and veggie stir fry
  • Paleo Muffins w/nut butter sunflower butter and berries
  • Fresh berries with almonds, pumpkin seeds, walnuts and unsweetened coconut
  • Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

lunch

  • Monster salad with boiled egg, meat or tuna. Olive oil and balsamic dressing
  • Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
  • Chopped veggies, quinoa or brown rice, chicken breast
  • Deviled eggs on a bed of arugula or baby power greens
  • Pea guacamole with hard boiled eggs, and veggies for dipping
  • Tuna salad on lettuce leaves
  • Leftovers from dinner

dinner

snacks

  • Coconut flour pancake with almond butter, apple or strawberry
  • 1/2 cup strawberries, handful of raw almonds, cashews, walnuts, etc
  • 1/2 serving fruit, 4 slices of raw cheese
  • Greek yogurt, almonds, berries (be sure yogurt has no added sugar and has LIVE cultures)
  • Tuna on cucumber slices
  • Pea Guacamole on veggie slices
  • Celery with nut butter

dessert

Optional!

  • 4 small squares extra dark chocolate, berries
  • 4 squares dark chocolate dipped in nut butter
  • Chocolate avocado pudding
  • Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
  • 2 chocolate chip cookies

shopping_list
Produce

3-4 avocados
jicama
arugula/baby greens
2 cucumbers
2-3 red bell peppers
small zucchini
celery
2 red onions
cilantro
parsley
lemons
asparagus
4-6 tomatoes
4-5 new red potatoes
4-5 sweet potatoes
Meat
Chicken breasts or thighs
Steak–tri tip, flank, ribeye, etc.
grass fed ground beef
apple chicken sausage
natural deli turkey
Misc
quinoa
ground flax seeds
dried cranberries
raw honey
nuts–almonds, walnuts, cashews, pistachios, etc
coconut flour
tuna
1 small can or jar of artichokes
greek yogurt, plain
raw cheese
black beans
frozen baby peas

Quinoa Tabouli Salad

Tabouli middle eastern salad at glass bowl over floral napkin

this Middle Eastern salad normally uses cracked wheat, but quinoa is a much better, gluten free substitute. Quinoa is not really a grain, but a seed, and it is packed with antioxidants, nutrients and ALL the essential amino acids. Quinoa is high in protein, making it a good substitute for meat–it is also high in lysine, important for tissue growth and repair.

Quinoa also contains magnesium, manganese, copper, iron and phosphorus, along with antioxidants, B vitamins, and fiber–especially helpful to those who suffer from migraines, high blood pressure, diabetes and heart disease. Quinoa also contains lots of riboflavin, a B vitamin needed for energy production.

This salad is great chilled, or served at room temperature. For added flavor and protein, add some raw or natural feta cheese on top.

Ingredients
2 cups cooked and drained quinoa (try red, black or a combination of colored quinoa)
1 cucumber, chopped
2 medium tomatoes, chopped, or 1 cup cherry tomatoes, halved
1 bunch green onions
1/2 cup fresh mint
2 cups fresh chopped parsley
2-4 cloves garlic, smashed and minced
1/4 to 1/3 cup feta cheese (optional)
cup up chicken for extra protein (optional)
almonds (optional)

Dressing
1/2 cup fresh lemon or lime juice
1/2 cup extra virgin olive oil
sea salt and fresh ground pepper

Directions
Cut up veggies for salad and toss with quinoa and dressing. If you have time, this tastes better after 2-4 hours when vegetables and quinoa soak up dressing better. Serves 4.

 

Easy Shish Kabobs

Steak and assoretd vegetables including onion, orange and green bell peppers and summer squash on bamboo skewer sprinkled spices ready for the grill

Read about the amazing health power of onions here!

Shish Kabob Ingredients
2 lbs beef, lamb, chicken cut into 1 and a half inch cubes
1/2 lb of Baby Bella or white button mushrooms
1 large or 2 smaller sweet red onions or Vidalia onions quartered
1 medium zucchini or summer squash or both cut into thick slices and sliced down the middle
1 fresh pineapple cut into thick slices
1 each green, yellow and red peppers, quartered and cut into 1″ slices

Marinade
1 cup tamari (gluten free soy sauce)
3 Tbsp of honey
Juice of 1 lemon or lime
2-4 cloves of garlic, crushed and minced
1 thumb freshly grated ginger root
a couple shots of Tabasco sauce, Sriracha, pinch of cayenne, OR hot pepper flakes

Directions
Mix up marinade in large glass bowl or glass baking dish. Cut up meat and veggies and place all EXCEPT THE PINEAPPLE in marinade. (don’t put pineapple in with meat and veggies, it turns the meat into slimy mush-ugh!)

Marinate 1-4 hours or overnight. Thread meat onto skewers and thread veggies and pineapple onto separae skewers. This prevents veggies from getting overcooked while meat is cooking. On a grill over medium high heat, grill skewers, turning carefully until evenly browned and meat is cooked through-or at least pink if beef. Delicious served with browned garlic and quinoa.

Dairy Free Pralines n’ Cream Ice Cream

pralines icecream

This recipe contains rich and creamy coconut milk instead of cream from a cow. Coconut contains that good for you type of fat made up of medium chain tricglycerides which is utilized for energy. In other words, “healthy fats”. Coconut milk also contains an ingredient called lauric acid which strengthens your immune system, and fights off harmful pathogens like viruses, bacteria, and fungi. And these fats are great for your skin and hair as well.

Praline Ingredients
1 cup chopped pecans
5 Tbsp maple syrup or honey
dash nutmeg
dash sea salt1 tsp cinnamon

Directions
Mix all ingredients and spread in thin layer on baking sheet and bake at 300 degrees or about 20 minutes or until crispy.

Ice Cream Ingredients
1 cup coconut milk (full fat)
1 cup raw dairy milk or almond, flax or coconut milk
1/2 to 3/4 cup young coconut milk (optional)
1 Tbsp coconut oil
1/4 cup raw honey maple syrup
1/2 pure vanilla extract

Directions
Puree ice cream ingredients in blender or food processor until smooth and freeze 4 hours or more. Remove from freezer and puree again and fold in praline pieces. You can also use a regular ice-cream maker to freeze and thicken this dessert.