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Chicken, Tomatoes and Okra, OH MY!

My favorite local organic farmer recently surprised me and dropped a big grocery bag chock full of vine ripe, red, luscious tomatoes and okra. I don’t cook a lot with okra, so I was kind of at a loss…

Well, last night, I was low on groceries and had two hungry men waiting for dinner. So, hmm…this called for a little creativity.

I had organic chicken thighs, some garlic and an onion, and, all those great tomatoes and okra. Ok then, let’s start throwing things in a pan to see what I can come up with…

Chicken, Tomatoes and Okra Saute

1 lb or so of organic boneless, skinless chicken thighs

2 Tbsp of extra virgin olive oil

1 large red onion, chopped

2-4 cloves garlic minced

4 fresh, ripe tomatoes, chopped

8-10 small okra, sliced in thick slices

2 tsp oregano

2 tsp basil

1/4 white wine

sprinkle of red pepper flakes

2 Tbsp chopped fresh parsley

sea salt and black pepper, to taste

In a large skillet, saute the chopped onions and garlic with the olive oil on medium heat. Add in the chicken and lightly brown on the outside, but don’t overcook. Add chopped tomatoes, okra, wine and seasonings. Cook for about a half hour on low heat with lid. Remove lid the last 10-15 minutes of cooking if you want your sauce to be less juicy. Add chopped parsley and serve over brown rice or quinoa. Serves four. Or Two hungry guys and one lady with a little leftover…

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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.

Gluten Free Quinoa Falafels

I used to always love Falafels, the Middle Eastern vegetarian meal that I always liken to something like fried hummus. They are usually made with breadcrumbs or bread. Sadly this became one of those foods I gave up when I went gluten free, until now…

I used to always love Falafels, the Middle Eastern vegetarian meal that I always liken to something like fried hummus. They are high in protein and make a delicious light meal or snack. However, they are usually made with breadcrumbs or bread, that holds them together. Sadly this became one of those foods I gave up when I went gluten free and I have not seen a substitute…until I came across this one.

This recipe is adapted from a cool cooking blog/website called “Sprouted Kitchen.”

When the temps outside are really warm, I feel like eating much lighter foods. These falafels fit the bill. Serve them with the cucumber and tomato salad for a cool refreshing meal. You can wrap these in gluten free brown rice tortillas, or if you are like me and avoid all grains, just grab a few (washed) red or green leaf lettuce or some Boston bibb lettuce, add the sauce and make a tasty lettuce wrap.

I made a few adaptations and will be trying this tonight!

Falafels
1 Cup or so cooked quinoa
1 Cup finely chopped or grated carrot
1/2 Cup thinly sliced green onions
3 Tbsp. chopped parsley and 3 Tbsp chopped cilantro
15 oz. can garbanzo beans
2 eggs
2 Tbsp. fresh lemon juice (about 1 lemon)
1 tsp. cumin
2 Tbsp. toasted sesame seeds or sesame tahini paste
2 cloves minced garlic
sea salt
1/4 tsp or so of red pepper flakes or 1/8 tsp cayenne pepper
2-3 Tbsp coconut oil

Tahini Sauce

1/2 Cup plain yogurt
1/4 Cup sesame tahini paste
1 Tbsp. lemon juice
1 Tbsp olive oil

Directions

Place veggies in blender or food processor and pulse until chopped finely. Add garbanzos,sesame seeds or tahini, lemon juice, eggs, garlic and seasonings. Pulse until roughly combined. Add quinoa, and mix. Chill in fridge for an hour or longer.

Heat a skillet over medium high heat with 1 Tbsp. of coconut oil. Scoop out portions of about 2 Tbsp, and roll and flatten into patties. Cook in oil in hot pan for 3 minutes on each side. Add a little more oil if needed for second batch.

Serve at room temperature on a bed of arugula or wrap in green or red leaf lettuce, with a drizzle of the yogurt tahini sauce on top. Add some thin sliced cucumbers and shredded carrots and 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.

Steak Fajitas You will LOVE!

While this dish is special enough to be served to a crowd, it is also a quick and easy meal to make anytime. Serve with guacamole, tomatoes and lettuce and let everyone build their own masterpiece! Use good quality grass fed beef skirt steak for the juiciest, healthiest flavor.

While this dish is special enough to be served to a crowd, it is also a quick and easy meal to make anytime. Serve with guacamole, tomatoes and lettuce and let everyone build their own masterpiece!

Meat
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

Additional 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 or more of 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(optional!), guacamole, lettuce and tomatoes. Serves four.

Works with chicken or pork as well! Enjoy!

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.