-- Simple Smart Nutrition

Veggie Noodle Pad Thai

I recently went on an awesome trip to Thailand and guess what I ate there? Among other things, Pad Thai. And of course, the Thai people really know how to make an fabulous Pad Thai! The downside is, after two weeks there and several servings of Pad Thai, my clothes were a little tight when I got home! Too many noodles…

So I devised a recipe based on that delicious Pad Thai I had in Thailand but without the starchy, fattening noodles! Instead you can use zucchini spirals or yellow squash spirals. Same great taste, but without the high glycemic, fattening effect of the rice noodles.

This awesome recipe uses “Zoodles” or zucchini spirals. You get extra nutrition, more fiber and all the health benefits of zucchini, without the high glycemic starchy rice noodles. It’s every bit as delicious, even better!

Ingredients
1/2 cup Tamarind sauce (can be found in Asian grocery store if not your usual one)1 1/2 Tbsp Fish Sauce
1 Tbsp Rice Vinegar
1 Tbsp Sugar
1 Red bell pepper
1/2 tsp paprika
2 Tbsp coconut oil or olive oil
2-3 minced garlic cloves
6-10 shrimp, peeled and deveined
2 ounces tofu, cubed in 1/2″ cubes
1 beaten egg
1/2 cup bean sprouts
1/4 cup unsalted peanuts, chopped (optional)
Handful of fresh cilantro, chopped
Fresh lime
Red pepper flakes or sriracha sauce to taste

Directions
Stir fry veggie noodles for about 3-5 minutes until done but still tender crisp,not soggy. Remove from pan, drain off excess juice, and place on a plate. Pour beaten egg in hot pan and let it cook in one piece. Remove to plate.
Combine sauce ingredients. Heat oil in pan, add garlic and saute 30 seconds. Add shrimp and tofu. Stir and cook for 1 minute. Add noodles, and sauce and stir fry until everything is heated through. Stir in bean sprouts. Serve on plate, topped with egg, cilantro and peanuts. Garnish with lime on the side. Serves 2-4.

Seafood Penne (GF) Pasta with Asparagus

Recipe and photo courtesy Jackie Burgmann, author of Hot at Home—The Solution for People Who Hate the Gym.

I know you will agree with me—this recipe is absolutely delicious, super healthy, versatile, quick and easy—with or without the pasta! You can have lots of fun with this basic recipe by changing it according to the ingredients you have on hand. I used a can of wild-caught, sockeye salmon in this but you can use tuna if you have it too. Shrimp or chicken works great as well. In the summer, throw in some homegrown tomatoes, mushrooms, zucchini, and fresh basil. Use a ton of veggies and very little pasta.

I like everything a little on the spicy side—for flavor and health benefits–so I added tons of fresh garlic and red pepper flakes. Or, if you want some of the healthy, anti-inflammatory and antioxidant benefits of turmeric, add a little curry seasoning. Fresh herbs like basil, oregano, thyme or mint are also great additions—both for taste and nutrition!

I do not advocate eating pasta very often, but occasionally, gluten free, brown rice pasta is the better option–and when you cook it ‘al dente’ (firm), it is lower glycemic. This dish is every bit as delicious, though, without the pasta! There are no real hard and fast measurements here. You can make as much or as little as you want, depending on how many people are eating and the size of everyone’s appetite.

Ingredients
1 cup or so of brown rice penne
10-12 spears fresh raw asparagus
Sliced zucchini, red pepper, and/or sliced mushrooms (optional)
Crushed and minced fresh garlic
Raw milk Parmigiana Reggiano cheese
2 Tbsp of extra virgin olive oil
1 can or fresh, wild caught salmon, tuna, shrimp, leftover fish, or cooked chicken
Sea salt and cracked black pepper or red pepper flakes to taste
Fresh basil and (optional) chopped fresh tomato

Note: If using tuna or salmon packed in extra virgin olive oil, you can use this oil for cooking. Otherwise drain liquid and set aside. If using fresh tomatoes, toss in at end of cooking and just heat through.

Directions
Boil water, add pasta and cook according to directions. Add a small amount of extra virgin olive oil to the boiling water and boil the brown rice penne until ‘al dente’ or done, but slightly firm. Drain pasta and set aside.

While pasta is cooking, wash asparagus and break off tough bottoms. Cut the asparagus into smaller, 1-2” pieces. If using zucchini, quarter and slice. Slice mushrooms and other veggies you are using in the dish.

In a large skillet, add extra virgin olive oil, asparagus, other vegetables, and garlic, and stir-fry over medium high heat until tender crisp–about a minute or two. Add cooked fish or meat to pan and stir gently for about a minute, until heated through. Add salt and pepper.

Serve vegetable mixture over pasta and garnish with fresh herbs, chopped tomatoes, and grated Parmigiana cheese. Serves 2.

Paleo Quiche

This recipe does not use a crust, but you can, however, make this using a gluten free (or regular crust), a grain-free crust like this, or line the pan with thinly sliced potatoes for a *potato crust (see below).

Ingredients
1 package frozen spinach or kale, defrosted and drained (about 1 cup), or 1 cup fresh spinach
1 red or yellow bell pepper, chopped
1/4 cup thinly sliced sweet onion
1/4-1/3 cup grated cheese (optional)
1 Tbsp chopped fresh basil or other fresh herbs
10-12 whole eggs
2 Tbsp unsweetened almond, coconut or flax milk
1/4 teaspoon sea salt
1/4 teaspoon coarse ground black pepper
A couple squirts of Tabasco or other hot sauce
2-4 slices cooked, drained and chopped bacon (optional)

Directions

Preheat the oven to 350F.

Mix spinach, bell pepper, onion, cheese, bacon and herbs together. Add to pre-baked crust, if using.
Whisk together eggs, milk, salt and pepper till foamy.
Pour egg mixture over veggie mixture in pie pan.
Bake for 60-75 minutes or until crust golden brown and center is firm. Cool slightly before serving. Makes great leftovers for breakfast, lunch or dinner!

Notes: You can substitute most any veggies in this recipe. Try mushrooms, zucchini, asparagus, etc.

*Potato crust: Using a mandoline or food processor, thinly slice a couple of potatoes. Heat oven to 425. Add a very small amount of olive oil to pie pan, and spread to bottom and sides. Lay potatoes flat in pan, overlapping them slightly. Spread around sides and overlap where pan sides join the bottom. Bake 15 minutes or until golden colored around edges.

Amazing Secrets of Ginger, Asian Steak Salad

Warm Asian steak salad, contains fresh ginger in the dressing. Ginger is one of those incredible superfoods.That’s because ginger contains 12 antioxidant compounds more powerful than vitamin E! And, studies show that ginger soothes the body’s inflammatory response…

The salad in the recipe below, contains fresh ginger in the dressing. I love its fresh, zingy flavor. Ginger is one of those incredible superfoods that does many, many good things for your body, including helping your body burn fat efficiently by speeding up your metabolism. Eating ginger every day can give you a real antioxidant boost.

Ginger contains over 25 different antioxidants, which makes it even more effective at fighting free radicals in many different body systems.

Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact ginger is more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy.Studies actually show that just 1 gram of ginger beforesurgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.

Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease.

That’s because ginger contains 12 antioxidant compounds more powerful than vitamin E! And, studies show that ginger soothes the body’s inflammatory response and promotes healthy circulation as well. Ginger is an excellent digestive aid as well. It really helps get your digestive system moving. And ginger’s zippy flavor also jump starts your metabolism by making you more energetic and burn more calories. Ginger is amazingly versatile and tastes great in many dishes, cooked or raw.

Enjoy this salad tonight!

Salad Ingredients

3/4 lb grass fed sirloin, skirt or tri-tip steak

Mixed organic greens (romaine, arugula, red leaf, etc.)

10-12 pieces of asparagus, trimmed, cooked slightly and cut in 1 inch pieces

1 sweet red pepper, cut in thin strips

½ seedless cucumber, thinly sliced

3 green onions, thinly sliced

Handful of chopped fresh cilantro

Chopped tomato

Toasted sesame seeds or peanuts

Dressing Ingredients

½ cup orange juice

½ Tbsp fresh ginger, minced or grated

½ Tbsp rice wine vinegar

2 cloves garlic, smashed and minced

2 tsp soy sauce

2 tsp sesame oil

2 tsp honey

1 tsp extra virgin olive oil

1 dash hot pepper sauce (optional)

Directions

Whisk together dressing ingredients. Pour ¼ cup of dressing over steak in a shallow glass dish, turning to coat. Reserve remaining dressing. Grill steak about 3-4 minutes per side (if steak is about 1″ thick). Let steak rest for a few minutes before carving. Slice thinly on the diagonal.

In a serving dish, toss reserved dressing with salad greens, asparagus, red pepper, cucumber, green onions and cilantro. Add steak to top of salad and garnish with sesame seeds or peanuts, and serve. Serves 4.

Enjoy!

Catherine (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 and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Sizzling Steak, Chicken or Shrimp Fajitas

Meat and Veggies
1 lb grass fed skirt steak, sliced into thin (1/4”) slices
1 large sweet red onion, sliced
1 red bell pepper, cut in slices
1 yellow bell pepper, cut in slices

Marinade
Juice of 1 medium lime or 1 and a half small limes
1/4 cup extra virgin olive oil
1/4 cup Worcestershire sauce
1/4 soy sauce
2 tsp cumin powder
1 tsp chili powder
1 tbsp of Frank’s Red Hot sauce or a few sprinkles of hot pepper flakes or cayenne

Guacamole
(Measurements are approximate, adjust to taste)
1 whole ripe avocado (should just yield lightly to touch, but not too soft)
2-3 Tbsp of minced red onion
2 cloves of garlic, minced
1 small tomato, chopped
Juice of one fresh lemon or lime
Handful of fresh cilantro, chopped
Sea salt, to taste
Optional–1 small jalapeño, minced, with seeds and ribs removed (use gloves or wash hands if you handle it) or some red pepper flakes

Other Ingredients
Brown rice or regular soft tortillas, heated till just soft and warm.
Generous amounts of chopped fresh cilantro for garnish
Red or dark green leaf lettuce, chopped thinly
Diced tomatoes

Directions
Mix up marinade in a shallow glass container, add in slices of beef, pepper and onions. Cover and marinate 2-4 hours or overnight in refrigerator. Drain off half the marinade and discard. Cook remaining marinade, meat and vegetables in skillet over medium heat, until meat is done and vegetables are tender, and liquid is mostly gone.
For extra flavor, squeeze some fresh lime or lemon juice over the meat and veggies when done, and garnish with a fist full of chopped cilantro. Serve with warm tortillas, guacamole, lettuce and tomatoes. Serves 4.

Paleo Spaghetti

Photo courtesy of www.imarriedanutritionist.com

Italian Sauce and Spaghetti Squash “Pasta”

Tomatoes and tomato sauce are full of a super nutrient called lycopene. Lycopene is a carotenoid that has been proven to help protect against breast, pancreatic, prostate and intestinal cancer, and it reduces heart attack risk.While conventionally grown tomatoes contain lycopene, organic tomatoes contain much higher amounts of this valuable nutrient. And canned tomatoes and tomato paste have some of the most concentrated amounts of lycopene.

Tomatoes also provide vitamin C, vitamin K, and vitamin A. The vitamin A comes from the carotenoids and beta carotene in tomatoes. These antioxidants travel through the body neutralizing dangerous free radicals that could damage cells, cause inflammation and heart disease, diabetic complications, asthma, and colon cancer.

Tomatoes also help to reduce cholesterol, are anti-inflammatory, and help reduce the effects of stress on the body. And, did you know cooking meat with tomatoes enhances your body’s ability to absorb the vital nutrients from the meat, especially the iron and zinc?

Spaghetti squash has all the healthy benefits of squash including a good supply of carotene, vitamins B1, B6, niacin and C, folic acid, pantothenic acid, fiber, and potassium, along with omega 3 and omega 6 essential fatty acids. Because of the high carotene content, spaghetti squash protect against many cancers, particularly lung cancer. Diets rich in carotenes offer protection against aging, cancer, heart disease, and type 2 diabetes.

Sauce
1 lb (natural, nitrite/nitrate free) ground Italian sausage, or grass fed ground beef (If you cannot find ground sausage, you can purchase it in links and slice it before cooking)
2-4 cloves of garlic, mashed and minced
1 medium onion, chopped
2 14 oz. cans organic chunky tomato sauce
1 small can organic tomato paste
¼ -½ cup white wine or organic chicken stock
1-2 Tbsp oregano
½ tsp sugar or honey
1 tsp thyme
1 tsp basil
1 bay leaf
1 spaghetti squash, halved and seeds removed for “pasta”

Directions
Heat oven to 375 degrees Fahrenheit, and place squash in shallow baking pan with about ½ “ of water. Cover with foil, and cook in oven 30-40 minutes until squash is tender, stringy and can easily be removed with fork. Drizzle with extra virgin olive oil and sea salt before serving.

While squash is cooking, sauté onions in extra virgin olive oil in large saucepan on medium heat until tender and translucent. Add garlic and meat, cook and stir until browned. Stir in spices, tomato sauce, paste and water. Add sugar or honey, stir together and simmer, covered, on low heat for 30 minutes or more. Stir occasionally. Serve over cooked spaghetti squash. Serves 4.

Sweet and Spicy Grilled Salmon

Salmon has a well-earned reputation as a health food because of its high omega 3 fatty acid content. A 4 ounce serving of wild caught salmon has 2 grams of omega 3 fats, which is more than the average adult (in the U.S.) gets in their diet in several days.

Marinated and glazed grilled salmon steaks and peppers — Marinated and glazed grilled salmon steaks

Omega 3 fats decrease your risk of diabetes, heart attacks, strokes, arrhythmias, high blood pressure, and high triglycerides in the blood. Frequent consumption of salmon also decreases inflammation, helps cell membranes function better, and protects the brain.

Scientists consider DHA to be the most important type of fat for the human brain, and the high concentration of this fat in wild caught salmon decreases the risk of depression, hostility, and age-related forgetfulness. There is also an association between IQ and omega 3 intake, making salmon truly a ‘brain superfood’.

This recipe is a great way to get more salmon in your diet. The sweetness of the maple syrup combines with the tanginess of the lime juice, and the spicy heat of the pepper flakes to make a delicious, mouth watering–but simple dish. There are lots of different types of salmon—there’s wild sockeye salmon with it’s deep pink flesh, king salmon–more mild tasting, but higher in good fats; keta salmon, chinook, and chum salmon to name just a few.

Ingredients
One or more pieces of fresh, wild caught salmon, any size–4 ounces to 1 lb or more.
1-2 Tbsp butter melted
¼ cup real maple syrup
Juice of 1 lime
Hot pepper flakes

Directions
Heat up grill and keep at medium heat. Brush fish with melted butter. Grill salmon skin side up for a few minutes, carefully flip over and cook a few more minutes until inside is still translucent but not raw.

Salmon can be eaten with the center still translucent and darker pink, or can be more well done and opaque all the way through. Just be careful not to cook too long or it gets very dry. If you are using sockeye salmon, this is a drier fish, so cook lightly. Remove fish from heat about 1minute before it looks done (it will cook a bit more after it is out). Don’t overcook.

While fish is cooking, mix maple syrup, lime juice, and hot pepper flakes. (Go easy on the pepper, it can add a lot of heat!) When fish is done cooking, pour mixture over hot salmon and enjoy with a baked sweet potato and organic baby greens salad.

Serves 2 or more.

Veggie Stirfry-Scramble

This meal is delicious any time of the day. I sometimes have it for breakfast, as it is a nice break from eggs, but you can use up leftover meat, chicken or fish from the night before. Veggies can be whatever you are in the mood for! This particular recipe, I used salmon and made this for an eye-opening, Thai style breakfast. IT was yummy! Great fuel to run full speed on all morning! Give it a try!

Ingredients
Chop up green onion, nappa cabbage, carrots, red pepper, spinach or swiss chard, celery, etc. into smaller sizes. Sautee in pan in coconut oil, butter or bacon fat until tender-crisp. Add meat or fish in small bite sized chunks and heat through.

Season with a touch of soy sauce, squeeze of fresh lime or lemon, sprinkle of rice wine vinegar, hot pepper flakes or sriracha, and a sprinkle of raw sugar or 1/2 tsp of honey. Mix well, garnish with cilantro, and serve!

Easy (Fat Burning) Chili Chicken Crockpot Dinner

I thought I would make chicken in the crockpot, but really had no idea what I was going to do with it, so I just made it up as I went.
I used organic chicken thighs, and threw it in the crock pot semi-frozen with some cumin, chili powder, tomatoes and green chilis. A few hours later…

I just made this up today, and wanted to share it with you. I’m pretty sure you will think it is as delicious as we did.

I thought I would make chicken in the crockpot, but really had no idea what I was going to do with it, so I just made it up as I went.

I get my chicken from Costco. It’s organic chicken and it comes in (I think) 2lb separate servings and there are three to a package. It’s a great deal too.

I like chicken thighs, because the meat actually has more nutrients in it, since it is a muscle that gets used more. More use means more nutrients, like iron, in the meat. And now you can find boneless, skinless chicken thighs at most stores, and they usually are less per pound than the breasts anyway.

So, I had one of those 2 lb. packages and threw it in the crock pot semi-frozen (had started thawing it out the night before).

Turned the crockpot on high for about an hour to get the chicken thawing and cooking.

Then add:

Some fresh ground sea salt

Tablespoon or so of chili powder

2 or 3 Teaspoons of cumin

Hot pepper flakes

Several whole cloves of garlic

1 can of fire-roasted organic, chopped tomatoes with green chilis

1 cup of water or chicken stock

2 Tablespoons of extra virgin olive oil

1/2 fresh lime, squeezed

Handful of cilantro, chopped for garnish when done cooking

Keep in mind, I don’t measure ingredients, I just start throwing in stuff, so all the measurements are approximate.

Cook on low 4-6 hours or until done and tender.

[At some point if you threw your chicken in half frozen like I did, you may want to just break the chicken apart or cut it up in smaller pieces.]

Squeeze fresh lime juice over chicken just before serving and garnish with chopped cilantro.

Add a can of black beans if you would like.

Then you can serve in soft tortillas with sliced avocados and lettuce, or serve over brown rice or quinoa.

Yummy! Can’t wait till dinner time!

Note: If it’s really juicy/saucy, then separate chicken from sauce and serve sauce on the side or save to make chicken tostada soup with the leftovers.

Till next time,

Stay Healthy and Lean!

Catherine (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 and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Simmering Thai Hot Pot

This fragrant and tasty broth resembles a mild, Thai curry with lemongrass and lime simmering in rich coconut milk. You can add whatever meat or fish suits you. I used some delicious, wild caught rock shrimp, thinly sliced chicken and salmon salmon in this one

I have to admit, the photo is not that pretty, but trust me this was delicious!! I will try to take a prettier pic next time I make this!

Hot pots have been around forever in Eastern cultures. consisting of a simmering metal pot of stock at the center of the dining table. While the hot pot is kept simmering, ingredients are placed into the pot and are cooked at the table.

Coconut milk used in this recipe is a great cream or milk alternative and adds a smooth creaminess without the allergy or lactose issues.

Coconut milk, especially the full fat kind, is full of nutrients and healthy fats, as well as vitamins, minerals and electrolytes, including potassium, calcium and chloride.

The saturated fat in coconut milk is primarily a medium-chain fatty acid that is immediately used for energy and not stored as fat. And this kind of saturated fat is healthy and good for you and will not contribute to heart disease.

Coconut milk also contains a substance called lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal and helps to boost the immune system. Serve with Brown rice or quinoa. Enjoy!!

Ingredients
2-4 cloves garlic minced
3 T olive oil or coconut oil
1 T minced fresh ginger
1 sweet red bell pepper, sliced thinly
1 stalk lemon grass out leaves removed, cut down middle and cut in 2″ sections
2-4 small carrots sliced thinly
1/2 to 1 lb chicken, firm flesh fish (salmon, cod, halibut, tuna) or shrimp

Directions
Saute all ingredients in oil until tender and add chopped cod or other firm fish, and 1/2 lb of shrimp. If using chicken, slice thinly, and precook before adding to mixture.
Cook fish about 5 minutes then add:

1 1/2 cups chicken stock
1 can full fat coconut milk
Sliced fresh shitaake mushrooms or baby bella mushrooms
1/4 cup tamarind sauce
2 T fish sauce
1 Tbsp rice wine vinegar
1 tsp sugar
Juice of one lime
Hot pepper flakes to taste
Cilantro
Simmer for 5-10 minutes until meat is cooked through and vegetables are tender. Serve over brown rice, rice noodles, or quinoa. Garnish with generous amount of cilantro. Serves about 4, but watch out–it’s very popular!

Bon Appetit!

Till next time, Stay Healthy and Lean!

Catherine (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 100,000 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 and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Beef, Chicken or Turkey Thai Lettuce Wraps

RENOIR — Photo courtesy Fazela Vohra, http://kharasmithaas.wordpress.com

This is an often-requested meal in my home. It’s filling, but not heavy; it has plenty of power-packed nutrition, colorful antioxidants, and fat burning power. The more brightly colored veggies you add, the more nutrition you get!

There are plenty of variations on this theme, so I will start out with my Thai-style recipe and give you some other ideas at the end of this recipe.

For individually custom-made wraps, serve the vegetable toppings in separate bowls and let everyone make their own healthy creation. This is a great way to serve to children, as each kid will delight in making their own ‘masterpiece’.

This dish has lots of fresh ginger, a great superfood addition. Ginger is well known as an anti-inflammatory, an immune enhancer, a digestive aid, and can actually kill certain types of cancer cells. So, don’t be shy with the ginger, add as much as you like!

The best type of lettuce for lettuce wraps is organic green or red leaf lettuce, Boston, Bibb or Romaine. Many restaurants use iceberg lettuce in this dish, but iceberg lettuce has virtually no nutritional value.

Ingredients
1 lb of ground grass fed beef, free range ground turkey or chicken
2 Tbsp of extra virgin olive oil
Sea salt to taste (1/2 tsp or so)
1 small onion, minced
2-3 cloves garlic, minced
1-2 tsp of fresh ginger, grated or minced
Juice of one lime or 1 Tbsp rice wine vinegar
2-3 Tbsp of soy sauce
Pinch of sugar
Hot pepper flakes to taste (just a shake or two will do)
6-8 lettuce leaves, washed and dried

Toppings
1 bunch of fresh cilantro, chopped
1 bunch of green onions, chopped in 2” pieces, and sliced vertically
1 sweet red bell pepper, sliced in thin slices
1 small zucchini, grated
2-3 carrots, grated
1 firm but ripe avocado, sliced thin
1 or 2 tomatoes, chopped

Directions
Lightly brown the meat in a frying pan with the extra virgin olive oil over medium heat with the garlic, onion, ginger, and salt. Add lime juice, soy, pinch of sugar and a sprinkling of hot pepper flakes. Cook on low for another 1-2 minutes.

Scoop a couple of spoonfuls of the meat mixture on a lettuce leaf, add your choice of whatever suits you, and wrap by folding one end over and then wrapping the sides. (It’s probably going to drip, so hold over a plate). Enjoy!! Serves 2-4 or so depending on how hungry everyone is.

Variations
As I mentioned, there are a LOTS of variations on this. You can substitute grass fed thinly sliced grass fed meat like tri tip, flank, ribeye or sirloin steaks, etc. A Mexican version could include black beans, onion, tomato, green chili peppers, lettuce or shredded cabbage, salsa, and avocado or guacamole. Omit the ginger and soy and rice wine vinegar and add a couple teaspoons of cumin.

Lettuce wraps are also a great way to avoid the bread of sandwiches. So anything that you would eat in bread or a bun, just wrap with lettuce instead. I love turkey sandwich ingredients wrapped in lettuce instead of bread, or tuna salad. Even hamburgers are great this way. I have also found a lot of restaurants that have sandwiches on the menu are happy to substitute lettuce for the bread. Use your imagination; the possibilities are endless!

Lettuce leaves also make a great substitute for anything you would wrap in a tortilla—especially corn tortillas—avoid corn as much as possible.

Easy Chicken or Fish with Veggies in Foil Packets

You will find there are infinite variations—the only limit is your imagination! The great thing about this is that you can make them ahead of time and freeze or keep in the fridge until you are ready to pop in the oven or the grill. They are also a great thing to take for a picnic or camping!

Try substituting fish instead of the chicken, along with whatever veggies are in season at the time. You can use the oven, a charcoal or gas grill. If grilling, place packets away from direct heat so they do not overcook. I have even used this recipe a few times when camping as well, and it works beautifully on a grate over a fire too.

Potatoes are a delicious addition to this recipe. They soak up all the delicious juices of the other foods and spices. If you would like to use potatoes, cut them up in small pieces or slices, so they can cook thoroughly, otherwise the potatoes will take much longer to cook than the other vegetables.

Fresh or dried herbs and spices have huge amounts of concentrated antioxidants and nutrients, so try different combinations for a different taste sensation. And always be generous with the garlic too!

Ingredients
2 lbs skinless, boneless chicken breasts, sliced thin; or boneless, skinless thighs
1 red or white onion, sliced
½ lb fresh green beans, asparagus, sliced fresh zucchini, summer squash, etc.
2-4 white or sweet potatoes, quartered and sliced in ¼” or less thick pieces
2-4 Tbsp grass fed butter, or extra virgin olive oil
1-2 cloves minced garlic
1 tsp (or more) oregano, basil, thyme, rosemary or other herbs; fresh or dried
Sea salt, pepper
Foil sheets, approximately 12” x 10”

Directions
Heat oven to 350-375 degrees F, or grill at medium heat.
Place a serving of meat in middle of foil sheet, spread vegetables on top, drizzle with extra virgin olive oil or a small chunk of grass fed butter, season with garlic, herbs, salt and pepper, and wrap in a rectangular shaped package, bringing edges of foil together on top and sides and folding tightly a couple of times to seal in juices.

Place packets on a cookie sheet or shallow baking pan and bake in oven for about 30-40 minutes or until meat is cooked and vegetables are tender. If cooking on a grill, cook over medium high heat, and place packets away from direct heat source. If cooking over a fire, wait until fire has died down some, and coals are glowing red.

For fish, shorten cooking time to about 20 minutes or less, as fish usually cooks quicker, depending on the size and type. Try wild caught salmon, cod or tilapia.

Gluten Free Easy Salmon Patties

This is my ‘go-to’ dinner when I don’t have much on hand to make, and want something good without too much time and energy. I try to keep a couple cans of wild-caught sockeye salmon in the pantry, and generally have most of the the other ingredients on hand…

Salmon fishcakes with a side salad. Healthy, delicious seafood.

This is my ‘go-to’ dinner when I don’t have much on hand to make, and want something good without too much time and energy. I try to keep a couple cans of wild-caught sockeye salmon (you can find this at Trader Joe’s, Whole Foods, or your regular grocery store) in the pantry, and generally the other ingredients tend to be a part of my refrigerator and pantry staples.

While you can use most any kind of salmon, these are delicious using canned wild red sockeye salmon. The bright red color means the salmon is not only full of flavor, but also abundant omega-3s, and high levels of vitamin D, and astaxanthin (as-tuh-zan-thin) … a red-orange pigment with rare super star antioxidant power.

While salmon gets a lot of attention for being rich in omega 3 fatty acids, it also has other unique nutritional properties that are equally important. Salmon contains short protein molecules called peptides that possess significant anti-inflammatory properties.

Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of omega 3 fatty acids, vitamin D, and immune-supportive selenium. It is also a very good source of muscle-building protein, and energy producing, heart-healthy B vitamins: niacin, B6 and B12; as well as phosphorus and magnesium.

Since I like to spice things up a bit, I added some red pepper flakes and Frank’s Redhot sauce to it. Cayenne and hot peppers actually raise the metabolism, fight inflammation, and protect the heart and blood vessels. The capsaicin in the hot pepper helps to burn fat, so besides the taste, it does great things for your body! Measurements are all approximate, so adjust the seasonings to your own taste.

Ingredients

2 cans (6.35oz) of wild caught sockeye salmon, drained

2 organic, free range eggs, beaten

1 tsp dill

1/4 -1/3 cup gluten-free bread crumbs (or throw two slices of gluten-free or Ezekiel bread in your food processor and mix. Viola! Bread crumbs.)

1 tsp of Frank’s Redhot sauce, to taste

Juice of one lemon or lime

6-8 green onions, chopped

Handful of parsley minced

½ tsp of garlic powder or 1 garlic clove, minced

¼ cup brown rice flour, almond meal, or coconut flour

Sea salt and pepper to taste

2 or more Tbsp of coconut oil or grape seed oil, or any combination of these oils.

Directions

Mix all ingredients except oil and half of the breadcrumb mixture in a glass bowl with a fork. I let the salmon mixture remain pretty chunky, as long as it sticks together.

Heat an iron skillet or frying pan over medium heat with the oil/butter. By hand, form small patties of the salmon mixture (keeping them small helps keep them from falling apart), press into flour or almond meal, on both sides, and place in pan.

Cook until golden brown, about 5-7 minutes on each side. (Careful flipping the patties, they tend to fall apart easily). Serve with lemon wedges, hot sauce or plain organic yogurt. Serves 4.

Enjoy!

Till next time, stay healthy and lean!

Catherine (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 and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Easy, Fat-Burning Chili

I made this chili this weekend for a group mountain bike outing.I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

Tired of holiday eating and holiday food? I know I am. Ready to get back to normal? Maybe lose a few pounds that you picked up over the holidays?

The trick to quick weight loss (and better health) is to pitch the holiday cookies, breads, rolls, and starchy, processed foods. Grains (even whole grains) and sugars are your enemy. As soon as you can wrap your head around this fact, you are well on your way to quick and easy weight loss.

What foods are the best fat burning foods? The best fat burning foods are those foods that nourish your body, satisfy your hunger (you do not have to starve to lose a few pounds!), and KEEP YOUR BLOOD SUGAR STABLE. That includes healthy fats, a good protein source, fiber and antioxidants.

That’s why this healthy chili recipes is just the ticket. Warming, satisfying, delicious, and full of antioxidants, protein, and fiber.

Fat Burning, Supercharged Chili

I made this chili this weekend for a group mountain bike outing. After a long ride outside in the fresh air, sunshine, wind and chilly air, nothing tasted better.

I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

I personally like LOTS of seasoning, but try to keep it under control when serving this for a group!

The added spices and ‘secret ingredients’ in this chili add a massive amount of healthy, fat burning antioxidants, vitamins, minerals and fiber.

I always add a generous amount of cumin. Not only does it taste great, but cumin stimulates your body’s pancreatic enzymes, which aids in digestion and your body’s ability to absorb nutrients. Cumin also contains iron–and it has powerful antioxidant properties as well. The latest research also shows that cumin has the power to keep blood glucose in check, adding to its fat burning potential.

Oregano contains two oils, thymol and rosmarinic, that are also very potent antioxidants. These antioxidants are so potent that they contain 42 times more antioxidant power than apples, 12 times more than oranges and 4 times the antioxidants of blueberries. Oregano also has anti-bacterial properties, as well as providing vitamin K, iron and manganese, an often overlooked but essential trace mineral.

One of my chili’s ‘secret’ ingredients is cinnamon. Cinnamon has the ability to lower your LDL (the bad kind) cholesterol, keep blood sugar stable, (which means you stay in fat burning mode!), fight certain types of cancer, and helps prevent harmful blood clots (like the kind that cause heart attacks and strokes).

The touch of chocolate in the chili adds a dark, rich flavor to the chili. Dark chocolate powder is chock full of flavenoids, a powerful type of antioxidants. It also contains a rich source of magnesium, a mineral the majority of people are deficient in. (Did you know one of the reasons people crave chocolate is because they need magnesium?) The serotonin and other phytochemicals in chocolate also have a calming effect on mood and lift depression.

Chili peppers have some very powerful medicinal properties. Although some chiles are quite hot, many are valued for their soothing effects on the digestive system, their warming effect on the body, circulation, and as a hangover remedy. (Bet you wished you knew about that yesterday!)

Peppers, especially the hotter ones can prevent heart attacks and strokes and are proven to ease depression and create endorphins.

And chili peppers actually raise your metabolism and help you burn fat better.

I add a variety of chili peppers (canned green chilis, chili powder, paprika, chopped jalepenos, etc.) for the best flavor.

On top of all that you have the super healthy (Omega 3, and CLA) fats in the grass fed beef, the lycopene in tomatoes (known for its cancer fighting ability), and the anti-inflammatory and immune strengthening power of the onions and garlic.

So you see—how can you not feel GREAT when you eat this chili?

Ingredients
1 lb of grass fed ground beef or bison, or beef stew meat, chopped in small pieces
1-2 Tbsp of olive oil
1 medium red onion chopped
4-5 cloves of garlic chopped
2 Tbsp of cumin, or more to taste
2-4 Tbsp of chili powder (I used Whole Foods’ “Valle de Sol”)
1 Tbsp of oregano
1 Tbsp of cinnamon
2 tsp of unsweetened organic cocoa
1 tsp smoked paprika or regular paprika
1 can of crushed fire roasted organic tomatoes
1 to 2 cups of water
2 14 ounces cans of any combination of kidney beans, black beans or pinto beans
1/2 cup raw pumpkin seeds
1-2 Tbsp of Frank’s red-hot sauce
½ to 1 tsp of sugar
Red pepper flakes to taste (be careful, these get hotter as they cook!)
Sea salt

Directions
Brown meat over medium heat with onions, garlic, salt, and seasonings. Add in rest of ingredients, and simmer over low heat, 1-2 hours, stirring occasionally. Adjust seasonings to taste, keeping in mind that red pepper flakes pick up heat and intensity as they cook.

Garnish with grass-fed grated cheese (if you would like), avocado slices and a big handful of chopped cilantro. Serves about 4.

Note: This is great for leftovers and tastes even better when it’s re-heated as a leftover. The flavors and spices all mingle together and become richer and tastier.

If you really like your chili served over noodles, try it with spaghetti squash instead, for a gluten free, grain-free version. (Slice a spaghetti squash in half, scrape out seeds and bake, cut side down in ½ “ water in shallow pan covered foil, 30-40 minutes in oven at 375 degrees F. Scrape out “spaghetti with a fork.) Voila! Chili Mac the healthy way.

Salmon with Cranberry-Orange Salsa

In a scene straight out of the TV show, “Chopped” I was looking to make something tasty for dinner in a hurry. I had an orange, fresh cranberries, salmon and…

In a scene straight out of the TV cooking show series, “Chopped” I was looking to make something tasty for dinner and being in a hurry, I decided to just use what I could find in the fridge.

Hmm…an orange, cilantro, some fresh cranberries, and a piece of frozen salmon.

What to make?

Well, I decided to make salsa out of the cranberries and serve it with the salmon. I was delighted with how good it was! You will be too, when you try this recipe.

The tart taste of the fresh cranberries mixes with the sweetness of the orange and picks up the flavor of the salmon in a fresh new way. Your taste buds will be absolutely delighted!

Cranberries are one of the few foods totally native to North America.

Native American Indians ate cranberries cooked and sweetened with honey or maple syrup. Cranberries were also used as a medicine and a poultice for wounds. The tannins in them help to contract tissue to stop bleeding, and we now know that compounds in cranberries have powerful antibiotic effects as well.

While cranberries are best known for helping urinary health, recent studies now suggest that this little red super berry is beneficial for the gastrointestinal tract, prevents cavities, helps prevent kidney stones and gallstones, aids in recovery from strokes, prevents cancer, lowers LDL (bad) cholesterol, and raises HDL (good) cholesterol. Not bad for one little berry, huh?

These phytochemical powerhouses are packed with five times the antioxidant content of broccoli, and rank higher in antioxidants than most fruits and vegetables!

Several newly discovered compounds in cranberries have also been found to be toxic to cancer cells including lung, cervical, prostate, breast and leukemia cancer cells. So you see, there is no reason to NOT eat cranberries!

Ingredients

2-4 wild caught salmon fillets (sockeye salmon is great with this-it has a firmer texture and sweeter taste)

Jerk seasoning (I used a pre-made powdered rub)

1 cup (or so) fresh cranberries, chopped, or lightly processed in food processor

½ small red onion

1 orange or blood orange, sectioned and cut

Juice of half a lime

Hot pepper flakes, to taste

2-4 Tbsp. chopped cilantro

1 tsp honey

Sea salt

Directions

Chop cranberries, and mix with orange, onion, lime, cilantro and hot pepper flakes. Season the salmon with jerk seasoning, and grill or broil till tender and flaky. Serve topped with cranberry mixture. Enjoy! Serves 2-4.

Eat well, be satisfied, burn fat and improve your health with the Fat Burning Kitchen Superfood Recipe book!

Till next time, stay healthy and lean!

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Perfect Paleo Salad Nicoise

This salad is definitely a meal in itself. High in protein, it is very satisfying and incredibly healthy too. It’s the perfect Paleo dinner full of fat burning antioxidants and bursting with nutrition.

And don’t be afraid of the potatoes. An occasional potato is not going to hurt your efforts to stay lean, especially if it is combined with other fibrous vegetables, a healthy fat, and some good quality protein. And potatoes (especially organic ones) are rich in vitamins and minerals as well.

Use good quality fresh greens, as they are loaded with nutrients and antioxidants. I really like to add arugula with its sharp, slightly bitter taste. Arugula is a member of the same family as broccoli, which makes it an excellent fat-burning food, and an excellent source of vitamins A and C, folic acid, calcium, manganese, and magnesium. It’s also a very good source of potassium, iron, zinc, riboflavin, and copper.

Salad
1 big handful of baby greens
1 big handful of baby arugula
2-3 new red potatoes, quartered
½ lb or so fresh green beans or asparagus
2 eggs hard-boiled, quartered
½ cup tomatoes, chopped
¼ cup kalamata or Greek olives
1 lb grilled tuna or 1 can of tuna packed in olive oil
Handful of fresh basil, and capers for garnish

Dressing
1-2 garlic cloves, smashed and minced
1 small shallot, minced
½ cup extra extra virgin olive oil
¼ cup balsamic vinegar or fresh lemon juice
Sea salt and pepper to taste

Directions
Steam green beans lightly until tender crisp and then cool under cold water. Quarter and cook potatoes if necessary and soak in ice water, while you prepare the rest of the salad. Whisk together ingredients for dressing. On a large plate or shallow bowl, place greens on bottom, and arrange potatoes, green beans, eggs, tomatoes, olives and tuna in separate sections on top of greens. Drizzle with dressing and garnish with capers. Serves 2 or 4 smaller servings.
Enjoy!

Till next time, stay health and lean!

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Asian Ribs Are the Hit of the Weekend BBQ!

The Fourth of July weekend is the traditional time to barbecue outside, gather with some friends or family to enjoy all that summer has to offer. While regular ribs usually are slathered in bbq sauce full of high fructose corn syrup, these spicy ribs have an Asian twist you’ll love.

Happy SUMMER!

The Fourth of July weekend is of course, the traditional time to barbecue outside, gather with some friends or family and get outside to enjoy all that summer has to offer.

While regular ribs usually are slathered in a sweet sauce full of high fructose corn syrup, these spicy ribs use a Korean marinade followed by slow cooking on the grill to produce some mouth watering tender ribs with yummy Asian twist. This one is sure to please everyone!

Ingredients
1 cup soy sauce
1/4 cup raw honey
1/3 cup rice vinegar
1/4 cup sesame oil
juice of 1 fresh lime
5-6 big cloves minced garlic
2-4 large green onions, chopped
1/2 to 1 tsp of red pepper flakes
5 lbs Korean-style short ribs* or any type ribs
Combine marinade ingredients in medium bowl; whisk to blend well. Pour into heavy jumbo resealable plastic bag. Add ribs; seal bag. Turn bag over several times to coat ribs evenly. Refrigerate overnight, turning bag occasionally.

Prepare barbecue (medium-high heat). Drain ribs; discard marinade. Grill ribs over medium low heat, until browned and tender, about 5 minutes per side (if using Korean style rib cut). If using regular pork ribs, grill over indirect medium low heat, turning often, about 45 minutes to an hour.

Serve with marinated cucumber salad.

*beef chuck flanken, cut 1/3 to 1/2 inch thick across bones; about 20 pieces*

Marinated Cucumber Salad

This salad is a refreshingly cool and tasty way to enjoy cucumbers. Smaller locally grown cucumbers work, or try the European or Persian style cucumbers that are appearing in stores. These have a more tender skin that is fine to leave on, especially if you can find the organic cucumbers. Make ahead of time to marinate. You can make a day or so ahead and let it soak up the flavors of the marinade.

2 large cucumbers, sliced thinly, with or without skin
1 large sweet onion sliced roughly
1 clove garlic, minced
1/2 cup apple cider vinegar
2 Tbsp or so of honey
1/2 cup water
1/4 cup olive oil
handful fresh basil, chopped
sprinkle of red pepper flakes

Combine all ingredients in glass bowl, and store in fridge a few hours or overnight. Serve with ribs.

Have a safe, happy and FUN Fourth of July everyone!

Till next time, stay healthy, lean and energetic!

Look for the Fat Burning Kitchen Superfood Recipes coming in July!!

Catherine (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 and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Asian Spicy Pork Meatballs

These were a hit at the last party! A yummy party treat or just anytime for a delicious Asian-inspired dinner.

A yummy party treat or just anytime for a delicious Asian-inspired dinner. Serve with delicious Pineapple Salsa on the side. (See below for recipe.)

Asian Spicy Pork Meatballs

Ingredients

1 lb ground pork

1 egg

1/3 cup coconut flour

½ red onion, diced finely

2 cloves garlic

2 T fish sauce

2 T soy sauce

2 teaspoons finely chopped or grated fresh ginger

2 T Thai sweet red chili sauce

½ teaspoon salt

a handful of chopped cilantro

2 T sesame seeds

Directions

Mix all ingredients together well. (I used my clean hands)

Roll in 1 ½” diameter balls.

Place on a baking sheet with sides, so the juice doesn’t run off.

Bake in a 375 degree oven for 30-40 minutes, turning to brown evenly.

Serve immediately or in a crockpot with the juice from the pan.

Serve with Pineapple-Mango Salsa on the side, below.

Pineapple Mango Salsa

This is delicious served with the Asian Meatballs, Porkchops, Fish, or even Chicken. Liven up a dinner with the sweet and spicy taste of pineapple and mango, high in vitamin A, antioxidants and digestive enzymes. Enjoy.

Half of a decent sized pineapple, chopped in small pieces

1-2 ripe mangos, chopped

½ red onion

1-2 cloves of garlic minced

1-2 Romano tomatoes, chopped

Handful of cilantro, chopped

Juice of 1-2 limes

Touch of sea salt

Mix all ingredients together, serve or refrigerate.

Cat’s book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 100,000 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 and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers are ideal!

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers work great!

This particular recipe uses bacon, eggs, sweet onion and green onion and sliced carrots. You can also add peas, broccoli, fresh tomatoes, zucchini, spinach, kale, parsley, cilantro or whatever other yummy veggies you’d like to add. The key ingredients are cooked quinoa, sweet or green onion, bacon and eggs.

When I make quinoa, I like to make a big batch, because the leftovers are great for breakfast. This recipe is quick and easy and absolutely delicious and satisfying–and very nutritious as well! This recipe serves two but is easily expandable to 4 or more. There are no hard and fast measurements here, just add more ingredients for a bigger crowd.

Ingredients

1 cup cooked quinoa

3 slices of (natural, nitrite free) bacon

1 or 2 organic, free range eggs

1/4 cup sweet onion, coarsely chopped

3 green onions, chopped

1-2 carrots, sliced

1/4 cup frozen peas

handful of cilantro or parsley,if desired

1 Tbsp of olive oil

Sea salt and hot pepper flakes (optional)

Directions

In a skillet, cook the bacon till done, but not too crisp. Set aside to cool, then cut or break into smaller pieces. Scramble egg in pan with leftover bacon grease and set aside with bacon.

Add vegetables, and stirfry in leftover bacon grease until slightly tender but not mushy. (5-6 minuutes)

Add olive oil to pan, and add cooked quinoa, and stir into veggies and heat through. Add chopped bacon and egg and mix in with quinoa-veggie mix. Add sea salt and hot pepper flakes and serve. Enjoy! You will have superpowered energy to burn all day!

Till next time,

Stay healthy and lean!

Find out what foods age you the fastest and how to reverse aging here.

And get the Anti-Aging Superfoods Recipe book too!

The Top 101 Foods that Fight Aging

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Warm Lentil, Kale & Bacon Salad

Lately I have been really liking lentils. Lentils are a power food–loaded with protein, fiber, B vitamins and iron; and the stellar health benefits of kale. And there’s bacon…

Lately I have been really enjoying lentils. Now for the die-hard Paleo/Primal folks, lentils are not on the ‘list’, but as an athlete who needs to get plenty of non-grain high quality carbs, lentils are a perfect addition. Lentils are a power food–they are loaded with protein, fiber, B vitamins and iron.

Lentils contain more folate than most any other plant food. Besides protecting your body against heart disease and inflammation by lowering dangerous homocysteine, folate is ideal for women who are pregnant or trying to get pregnant, as it helps prevent birth defects. And did you know that folate, combined with vitamin B6 (also in lentils) helps reduce the risk of breast cancer and other cancers.

Lentils’ high fiber makes them filling and satisfying, while keeping blood sugar low. This low calorie legume is a great dietary addition if you are trying to lose weight as well. The lentil is an easy to digest food that is helpful to those who have digestive disorders like irritable bowel syndrom and diverticulosis.

Lentils contain the third highest level of protein of all legumes and nuts, so not only are they a great slow burning carbohydrate source, but they are also an excellent source of protein.

And one of the main reasons I love lentils is their steady, slow-burning energy they provide for athletes, along with the iron which helps to transport oxygen in the body. Oh, and did I mention they taste delicious?

And of course, there is the kale, which we all know is a known ‘Superfood’. A member of the cruciferous family, it has anti-cancer, fat burning properties, along with its powerful anti-oxidants, calcium and vitamin K, among other more numerous health benefits.

There’s also turmeric in this recipe too. If you don’t know about turmeric, read more here. It’s one of the most powerful, antioxidant, anti-inflammatory, anti-aging spices you can use.

I used black lentils in this recipe. They are a slightly smaller, firmer lentil than the more common brown lentil you see at the grocery store, although you can use either type. Brown lentils cook relatively quickly, so don’t overcook or they will become mushy.

This recipe, that I made up on the fly, turned out surprisingly good. I may have to make it again tonight!

Warm Lentil, Kale and Bacon Salad

2 slices of thick sliced, natural (nitrite/nitrate free) bacon

4-6 good sized garlic cloves, chopped

1 cup (or so) cooked black or brown lentils

1/2 bunch of kale, chopped in small pieces

sea salt

1/2 tsp turmeric

juice of 1 fresh lemon wedge, to taste

hot pepper flakes, to taste

toasted sesame seeds, optional

In a frying pan, fry bacon until medium crisp. Remove from pan and chop or break in small pieces. Set aside. Leave about 1-2 Tbsp of the bacon grease in pan, and stir and cook garlic for a few minutes, until soft. Add chopped kale, salt, drained lentils, red pepper flakes, and turmeric. Cover with lid and cook over medium to medium-low heat for a few minutes until kale is tender. Squeeze fresh lemon juice over kale, stir and serve. Enjoy! Serves 2-4.

This can be served as a side dish or as a complete meal.

Swiss Chard and Egg Scramble

In true inspiration borne of necessity, I looked in my (pretty empty) fridge for something I could rustle up for lunch. I had a few nice stalks of Swiss Chard, a part of a red onion, some garlic, and a couple eggs…

I often get requests for a quick, easy and healthy breakfast–and this would make a great healthy breakfast. Today, however, this was my lunch. And in true inspiration borne of necessity, I looked in my (pretty empty) fridge for something I could rustle up for lunch. I had a few nice stalks of Swiss Chard, the superfood greens with a mild taste not too different from spinach; a couple of mushrooms, a part of a red onion, some garlic, and a couple eggs.

[Since I was way too hungry and gobbled mine up so fast, I didn’t get a photo, so I borrowed my friend Sonora’s picture from her website, www.oncemorewithveggies.com. She has a lot of other yummy recipes on her site too! ]

Some of the massive health benefits from Swiss Chard include:

The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins.

Virtually all of these phytonutrients provide antioxidant benefits, anti-inflammatory benefits, or both. In addition, many provide health benefits that are more specific certain systems in the body.

Chard provides some very specific and powerful phytonutrients that regulate our body’s blood sugar, making this a valuable food item to add to meals if you are working on keeping blood sugar low and preventing or managing diabetes.

Alrighty then, it’s going to be a Swiss Chard and Egg Scramble for lunch.

Holy Cow! It was really good!!

Darn it, I meant to take a picture, but ate it too fast!

Here’s what I did…(the only thing I would change if I had it, would be to add bacon!)

Ingredients

2T Extra Virgin Olive Oil or butter

1/4-1/2 red onion, chopped

2 cloves of garlic, chopped

2 sliced mushrooms

2-3 leaves of fresh Swiss Chard, chopped (include white or red stalks, but chop of tough ends)

Or, use a handful or two of chopped organic spinach (read about the “Dirty Dozen” here)

1 or 2 eggs

Hot pepper flakes

Sea salt, fresh ground pepper

1/2 fresh lemon

Directions

In a pan, melt butter or add olive oil, garlic and onion over medium heat. Saute until until is soft. Add Swiss Chard and stir, about 1-2 minutes, or until it just begins to wilt. Don’t overcook! Push veggies to the sides and add to the center of pan. Scramble lightly and then stir into veggies. Add hot pepper to taste, salt, pepper and a squeeze of lemon juice. I’m thinking this would have been good with a squeeze of Siracha sauce as well…

Note: if using bacon, chop and cook first until brown. Drain excess grease, and then cook as above.

Enjoy!!

Till next time,

Stay healthy and lean!

P.S. Look for the new 101 Anti-Aging Superfoods and the Anti-Aging Superfoods Recipe book due out this week! (I’m hoping Saturday!)

Catherine (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.

The Fat Burning Kitchen will get you started on the path to a healthy diet, weight loss and vibrant health.You will notice a difference in the first 24 hours! Learn about the so-called ‘health’ foods you may be eating that are actually ruining your health, and causing you to gain weight. And find out the best, fat-burning super-powered nutritious foods to eat to lose fat, gain boundless energy, and feel better than you ever have!