-- Simple Smart Nutrition

Powerful Antioxidant, Anti-Inflammatory Applesauce with Turmeric

The yellow color in curry, and mustard, too, comes from a spice called Turmeric, and it has some amazing health benefits.

Do you like mustard? Or–what about curry?

Turmeric has been used in India for thousands of years as a dye, as a spice for dishes, and also in traditional Indian medicine. Turmeric has some of the world’s most powerful anti-oxidant, anti-inflammatory, and anti-bacterial properties of any food or spice you can eat.

What is turmeric and why should I add it to my foods?

Turmeric grows as a shrub in India and tropical parts of Asia, and it’s roots are ground up to make turmeric. The primary ingredient in turmeric is something called curcumin and it is deep yellow. This deep yellow spice has incredible medicinal properties as well as it’s pungent taste and color.

Indian medicine uses this spice as a cleansing agent in the body, an aid for digestion, and in treatments for fevers, infections, liver and gall bladder problems, and arthritis. It is also known to help burn fat–by raising metabolism, and is known to prevent heart disease, and Alzheimer’s. In fact it it one of the reasons scientists actually think eastern Indians have so few incidences of Alzheimer’s and dementia in the elderly. This powerful spice is also known to be very effective in killing cancer cells as well.

The massive amounts of antioxidants shut down free radicals which are a primary cause in aging, disease and cancer. Many natural practitioners actually recommend turmeric when a potent antioxidant or anti-inflammatory is needed.

Turmeric also stimulates the flow of bile in the gall bladder and therefore is very effective as a digestive aid and fat-burning compound. It is very effective at lowering inflammation from IBS, Crohn’s and ulcerative colitis and other digestive diseases.

For the heart, it contains strong anti-platelet substances which help prevent the blood from clotting too easily, and so is very effective against heart attacks and strokes as well as lowering homocystine in the body, which is a key predictor of heart attacks.

This powerful anti-inflammatory works as well as Ibuprofin as a treatment for osteoarthritis, rheumatoid arthritis, and joint pain.

Turmeric is a powerful weapon to fight cancer. This super spice can prevent tumors from growing or slow the growth and spread of cancer cells. In fact, a research study done with mice injected with cancer cells, the curcumin in turmeric was proven to be more than twice as effective as the cancer drug paclitaxel (Taxol).

One of the standout qualities of turmeric is its effectiveness against Alzheimer’s. Alzheimer’s victims are known to have a buildup of a certain type of plaque in the brain, and turmeric is highly effective at breaking down this plaque with its powerful anti-inflammatory compounds.

Ok, so how to eat turmeric? You don’t have to eat curry every day!

One way to get high concentrations of curcumin is to use the spice turmeric in some of your cooking and recipes.

Curry contains turmeric, but is usually a combination of several spices and you may not get as much turmeric as you would using pure turmeric. That’s not to say there aren’t benefits to curry too, since it is a blend of several spices, but you can buy turmeric on its own.

Try to get creative and test using turmeric and/or curry on various foods so you can benefit as much as possible from this potent super-spice…

This spice doesn’t have to be used just for curries. It is delicious on sautéed apples, or steamed cauliflower, green beans and onions, or any of your favorite veggies. In fact, I add it to just about everything.

Turmeric is also a great spice to complement recipes that feature lentils. Give salad dressings an orange-yellow hue and a little extra flavor by adding some turmeric powder to them.

Once you start using turmeric on a regular basis, it’s fun to find new ways to use it in healthy recipes. One of my favorite ways is to add a healthy dose of it to egg salad or to scrambled eggs. It adds a great flavor, and gives the eggs a delicious rich yellow hue.

Get turmeric in your diet and take advantage of its powerful anti-inflammatory and antioxidant benefits!

I am always looking for good ways to add this awesome spice to my meals, so I decided to add it to homemade applesauce, and came up with this tasty dish. This applesauce dish is just delish–and it’s a great way to add turmeric to your diet.

Curry and Turmeric Applesauce

In a pan, cut up (peel or leave peels on) 2-4 organic granny smith apples

Add 2-4 Tablespoons water

1 Tablespoon organic butter

1 tsp (or more) fresh curry powder

1 Tablespoon Turmeric

1 tsp cinnamon

1/4 cup or so of raisins (optional)

1/4 cup of pecans or almonds

1 Tablespoon of sugar, honey or maple syrup (optional)

Cook and stir over medim-low heat until apples are soft and begin to fall apart. Serve warm or cold.

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!

World’s Greatest Gluten Free Brownies

Sometimes it can be tough coming up with good gluten free substitutes for your favorite treats. I have had this recipe for gluten free brownies for years, and I have not found a better one.

Sometimes it can be tough coming up with good gluten free substitutes for your favorite treats.

I have had this recipe for gluten free brownies for years, and I have not found a better one.

However, I do prefer to make most of my gluten free stuff from scratch.

That way I can add the best ingredients–which makes a big difference.

I use good quality chocolate and real organic (grass fed) butter in these for the best results.

This brownie recipe draws rave reviews from those on a gluten free diet and even those who are not on a gluten free diet.

Try it and share some this weekend! Enjoy, guilt free. It’s ok to splurge once in a while!

Ingredients

1 80% cacao chocolate bar or 1 cup Ghiradelli semi sweet chocolate chips

1/3 cup organic grass fed butter

2/3 c. brown rice flour

1/2 tsp. sea salt

1/2 cup raw sugar

2 eggs, beaten

1 tsp. real vanilla

1/2 tsp baking powder

1/2 pecan, walnuts, or macadamia nuts, chopped coarsely

Directions

Melt chocolate and butter over low heat till melted.

Cool a bit. Remove and beat in sugar, eggs, and dry ingredients.

Pour into 8″ x 8″ glass dish and let stand for about 20-30 minutes.

Bake at 350 degrees for 20-22 minutes. Cool before cutting, If desired, dust with confectioner’s sugar.

Enjoy!

Have a safe and Happy Labor Day Weekend!

Till next time, stay healthy, lean and energetic!

Look for Great Gluten Free, Healthy Superfood Recipes in The Flat Belly Kitchen Series Gluten Free Cookbook

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.

Cat’s Crazy Energizing, Fat Burning Energy Bars

Here is my latest attempt at homemade energy bars. I don’t like the ‘store-bought’ varieties, and the “Go Raw” bars I do buy are pretty expensive, so I made my own version, and they turned out great!

Well, here is another attempt at some good homemade energy bars. I don’t generally like the ‘store-bought’ varieties–so many of them have too much sugar (in the form of rice syrup, extra fruit, corn syrup, etc.), soy protein, artificial ingredients, etc.

The bars I do like best–are pretty darn expensive, so I decided to make my own version of these.

These are full of nuts, a little bit of fruit for sweetness, a touch of salt and not baked, but dehydrated at a low oven temp overnight. This preserves the natural enzymes in the ingredients, plus helps the bars hold together with just the right amount of chewiness.

And they are gluten free, dairy free, corn free, soy free and Paleo as well.

This particular rendition actually tasted a lot like Clif bars–without the grain or other additives. If you’d like them to have some extra sweetness, I’d suggest adding those miniature chocolate chips, or whole raisins–after you are done blending them.

Give these a try, these bars are excellent fuel for a longer bike ride, run, hike, or busy day.

These ingredients are all approximate. I just added ingredients to get the right consistency.

Ingredients
1/2 cup mixed nuts ( I used all natural, roasted cashews, pistachios, and almonds)
1/2-1/3 cup pumpkin seeds
1/3 cup raisins
10 or so dates
1/3 cup natural peanut butter (I suggest Trader Joe’s Valencia and flax seed peanut butter)
2-3 scoops of cold processed vanilla protein powder
1/2 raw apple
1/3-1/2 cup natural flaked or shredded coconut
2 Tbsp or so real Maple Syrup or Honey
cinnamon
sea salt
1/4 cup or so water

Directions
In a food processor, add pumpkin seeds, nuts, raisins, and dates and mix. Add peanut butter, and other ingredients and mix until well blended. Add a small amount of water if mixture is crumbly. Mixture should end up like thick cookie dough. If you’d like chocolate chips or whole raisins, stir in after everything is mixed up.

Preheat oven to 175 degrees. Grease a cookie sheet lightly with butter, and drop cookie-sized spoonfuls on sheet. Smash down till about a half inch or less thick. Cook in oven overnight–about 8 hours. Bars should be solid when done. Cool. Enjoy!!

I will keep working on these to come up with different varieties and flavors. Let me know what you think!

Till next time, Stay Healthy and Lean!

For more easy to fix, gluten free, dairy free, superfood recipes, click here to subscribe to my Simple Smart Newsletter.

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.

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…

For more easy to fix, gluten free, dairy free, superfood recipes,click here to subscribe to my Simple Smart Newsletter.

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

Nutrition made Easy. Simple.Smart.Nutrition.

3 Great Tomato Recipes

Oh joy! It’s midsummer and tomatoes are in season. Real, juicy, red, luscious, sweet tomatoes that burst with flavor in your mouth–not those mushy, pallid ones from a hothouse. What to do with this bounty of nature?

Oh joy! It’s midsummer and tomatoes are in season.

Real, juicy, red, luscious, sweet tomatoes that burst with flavor in your mouth–not those mushy, pallid ones from a hothouse.

If you are lucky, you may be able to pick your own fresh tomatoes red and ripe, from your backyard, or have a friend or neighbor supplying you with those warm, juicy red globes. If not, head to your local farmer’s market or look for “locally grown” in your favorite supermarket.

Tomatoes ripen in the sun, but if picked a bit early, they will continue to ripen if you leave them out on your counter top or windowsill. Refrigerating tomatoes not only stops their ripening process, but it also lessens their sweet and tangy flavor.

What to do with this bounty of nature? If you’re tiring of just sliced tomatoes with a drizzle of olive oil, fresh basil, sea salt and pepper, here are some other delicious ways to enjoy these antioxidant rich, cancer fighting, heart health enriching phytonutrients.

Tomatoes are full of antioxidants, vitamins and minerals, especially potassium. And they contain powerful bioflavinoids, which counteract inflammation, allergic reactions, fight cancer and protect your heart. Eating tomatoes will substantially reduce your risk of:

ovarian cancer
digestive tract cancers (mouth, throat, esophagus, pancreas, colon and rectum)
heart disease
asthma and COPD
prostate cancer

American men who ate tomatoes (in one study), had a 40 percent reduction in the risk of prostate cancer. Studies of men newly diagnosed with prostate cancer found that increasing consumption of tomato products was associated with a marked decrease in cancer progression.

And it isn’t just the red color that makes tomatoes so healthy for you. Tomatoes of any color: red, green, orange, yellow or purple are all spectacular for your health.

Easy Baked Tomatoes Parmesan

Ingredients

4 medium sized tomatoes, cut in half

1/4 cup freshly grated Parmesan cheese

1 teaspoon chopped fresh oregano, basil or thyme in any combination

1/4 teaspoon sea salt

Freshly ground pepper, to taste

4 teaspoons extra-virgin olive oil

Directions

Preheat oven to 450° F.
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 10-12 minutes.

Tomato and Watermelon Salad

Ingredients

3 or 4 small to medium tomatoes, in assorted colors, cored and cut into 3/4-inch chunks

1 small cucumber, peeled, seeded, and cut into 3/4-inch cubes

2 cups 3/4-inch-cubed yellow or red seedless watermelon flesh

1 tablespoon chopped mixed fresh herbs, in any combination: basil, tarragon, chives, and cilantro

1/4 teaspoon coriander seed

3 tablespoons extra virgin olive oil

3 tablespoons aged balsamic vinegar

Kosher salt and freshly ground black pepper

Directions

In a bowl, combine the tomatoes, cucumber, watermelon, and herbs.
In a spice grinder, grind the coriander seeds to a fine powder. Add the ground coriander to the tomato mixture and toss gently. In a small bowl, whisk together the olive oil, balsamic vinegar, and salt and pepper to taste. Combine dressing with vegetable/watermelon mixture and refrigerate, allowing flavors to mix for an hour or so.

My Favorite Tomato Salsa

Ingredients

4-6 fresh, ripe tomatoes, depending on size, chopped in small pieces

½ red onion, minced

2 garlic cloves, minced

1 or more jalapeño pepper, ribs and seeds removed, and minced finely

1 organic or locally grown green or red bell pepper, chopped in small pieces

2-4 tomatillos, chopped

1 big bunch of cilantro, finely chopped

Juice of one lemon or lime

Sea salt

Teaspoon of sugar

Directions

There are two ways to make this salsa. One method is the chunky version. Just chop all the ingredients by hand with a sharp knife, and mix together with lemon or lime juice and sea salt. You can make it extra chunky or use a finer chop.

For a smoother, more pureed version, coarsely chop the veggies and place in a food processor to mix. Process just enough so mixture is smooth, with no large chunks and serve. This will produce a slightly juicier version, so drain off some of the excess juice with a colander. Add lemon, lime and salt after draining liquid.

Either way, you will enjoy it immensely! Serve with chicken, fish, chips, tacos or on your scrambled eggs. Serves 4 or more.

Enjoy tomatoes while you can, because soon enough tomato season will be over.

Now, what to do with all that zucchini? Stay tuned… 🙂

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.

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!

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

Nutrition made Easy. Simple.Smart.Nutrition.

Refreshing, Sockeye Salmon Salad

The pigment that helps to make salmon’s flesh pink is astaxanthin. Astaxanthin lowers C-reactive protein (CRP), which measures inflammation in blood vessels, and your risk for heart attacks and strokes. Astaxanthin can actually reduce wrinkles and sun damage…

Most any type of wild caught salmon works in this salad, but sockeye salmon is definitely my favorite. Salmon contains a large amount of antioxidants, and the darker pink the flesh, the more antioxidants–as long as it is wild caught.

Astaxanthin may just be the best antioxidant for DNA protection. It’s 6,000 times more effective than vitamin C, 800 times more effective than CoQ10 and 550 times more effective than vitamin E or green tea.

The effect astaxanthin has on DNA is rather amazing. DNA is damaged by free radicals when you’re exposed to things like pollution, smoke, radiation and processed food. In one study, DNA damage dropped by 43% after subjects took astaxanthin supplements.

Wild caught salmon is especially rich in omega 3’s and the health benefits from this mega nutrient are endless! Salmon is also a great source of easily digestible protein, niacin, B6, B12, selenium, phosphorus and magnesium.

Eating salmon even twice a week may help raise omega 3 levels as effectively as taking daily fish oil supplements. And those healthy fats in salmon help burn body fat, contribute to a healthy heart, protect against strokes, reduce inflammation in the body, fight cancer, improve asthma, protect your eyesight, and more.

Eating a diet high in astaxanthin and omega 3 fats protects skin against sunburn and wrinkles. The omega 3’s in salmon lift your mood and fight depression, improve memory and learning ability, and help with disorders like ADD (Attention Deficit Disorder). Healthy fats in salmon and other wild caught cold water fish also help prevent dementia and Alzheimer’s disease.

Ingredients

2 cans (6.5 oz each) canned sockeye salmon, drained and chunked

3 Tbsp organic mayo (see recipe below to make your own)

1 Tbsp lemon juice

1 Tbsp capers, drained

1/3 cup finely chopped fennel root

1/3 cup finely diced red onion

Pinch of organic black pepper

1 Tbsp chopped fresh dill or 1/2 – 1 teaspoon dried organic dill weed

4-6 large leaves green or red leaf lettuce

Directions

Drain salmon and discard skin and any bones (if desired). In a medium bowl, combine ingredients. Add salmon and stir gently to combine.

Lay out lettuce leaves and place a scoop of salmon salad on each leaf. Serves 2-4.

A Healthier Mayonnaise

Ingredients

1 whole (fresh, organic) egg

2 egg yolks
1 Tbsp Dijon mustard
1 Tbsp lemon juice
Sea salt to taste
¼ tsp white pepper or black pepper
2/3 cup Udo’s Choice Oil or extra virgin olive oil

Directions

Combine the eggs, mustard, lemon juice, salt and white pepper in your blender or food processor. Then with the blender or food processor running on a low speed, start adding the oils very slowly. Start out with drops and then work up to about a small stream. It takes about 5 minutes to accomplish this, but the end result is worth it! Continue blending until all the oil is incorporated.

Makes about 1½ cups. Refrigerate to thicken. Store in an airtight container for up to two weeks.

Stay Healthy and Lean!

Look for my new book, “The Flat Belly Kitchen” Series on Amazon Kindle soon!!

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

Nutrition made Easy. Simple.Smart.Nutrition.

What’s For Breakfast? Primarily Paleo, Gluten and Dairy Free Ideas

Breakfast is truly an important meal.It actually jumpstarts your metabolism, fires up your brain and gives you fuel to start your day full of energy. Don’t miss this opportunity to supercharge your day with some essential nutrients. And, eating a healthy breakfast reduces hunger all day.

Breakfast is truly an important meal.

Breakfast actually jump starts your metabolism, fires up your brain and gives you fuel to start your day full of energy. Don’t miss this opportunity to supercharge your day with some essential nutrients.

Studies show that in comparing breakfast eaters with breakfast skippers, the breakfast eaters lost weight, lost body fat and were less likely to eat high calorie lunches.
And, a University of Missouri study found that eating a healthy breakfast, especially one high in protein, increases satiety and reduces hunger throughout the day.

In one study done comparing a higher protein/fat breakfast with a high carb breakfast, the higher protein/fat breakfast won big time!

Study subjects lost more weight (with the same calorie intake) eating the higher protein/fat breakfast than the ones eating the high carb breakfast.
The protein/fat breakfast eaters had a healthier metabolic profile than the carb eaters as well, and burned more body fat.

What to have for breakfast if you want to eliminate wheat and dairy? What about a Paleo style breakfast? If your sleepy head wants to reach for that easy bowl of cereal, you may have to reprogram your thinking just a little. But truly, it’s not that hard.

If you are thinking of doing an elimination diet, or if you want to go Paleo, breakfast sometimes creates a dilemma, since the mainstay of many people’s breakfast is wheat and dairy. If you are left scratching your head looking for a tasty breakfast, here are some great, tasty, alternative ideas:

For those who just want to be gluten free, the easiest route is to purchase some gluten free bread. Now there are lots of gluten free breads out there taking up shelf space in the grocery store, but many of those GF breads are just as bad as processed wheat flour.

Look for ‘whole grain’ gluten free breads or at least bread made from brown rice flour.

My favorite gluten free bread (that won’t break your foot if you happen to drop it) is a brand called ‘Udi’s’. They offer a whole grain version that is quite good—not heavy or chewy, not too starchy—and it tastes great toasted or untoasted.
Gluten free toast and a pan-fried egg make a great egg sandwich on the run.

I like to add a couple slices of natural bacon (no nitrates/nitrites) on it for a bacon and egg sandwich.

Or try gluten free toast with peanut butter, almond butter or other nut butter and berries, banana, apple or raisins. This is one of my favorite quick and easy, take-it-with-you breakfasts.

Another easy, light breakfast is a bowl of berries, a handful of nuts and maybe a couple slices of cheese. Antioxidants, protein, healthy fat and fiber all in one healthy meal.

Want to make something a little more elaborate? Try gluten free French toast!

Or grab some brown rice flour (Bob’s Red Mill) and whip up some pancakes with a cup or so of brown rice flour, an egg, a teaspoon of baking powder, pinch of sea salt, and just enough milk to make a thick batter. Pour into a pan or waffle iron, add some REAL butter and real maple syrup (not the kind with corn syrup in it), and Viola! A yummy GF version that will start your day off right.

Ok, so what about ‘Primarily Paleo’ people?

Great Paleo breakfasts are truly not that hard, either.

How about a yummy fresh berry smoothie?

Now that strawberries, raspberries, and blueberries are in season, throw in a generous cupful of these into a blender; add a banana, a few ice cubes, a cup or so of either hemp milk, coconut milk, almond milk or OJ, an organic or pasture raised clean raw egg (don’t use the regular commercially raised eggs, they are more likely to contain salmonella); and blend.

I like to add any or all of these optional ingredients to supercharge my smoothies:

Cold processed grass fed whey protein, a big spoonful of virgin coconut oil, unsweetened coconut flakes, flax or chia seeds, a handful of raw nuts, or half an avocado.

You can even throw in a couple leaves of kale, swiss chard, parsley, or other dark green leafy vegetable to really up the nutritional punch. (Don’t worry, you can’t really taste the green stuff, it just blends in.)

Make this yummy, high protein breakfast the night before and you will have a delicious breakfast that is full of protein, stays with you, and is a quick and easy way to take your breakfast on the run. Makes a great high protein snack too!

Egg quiche cups

6 eggs, beaten

1 small pkg of frozen spinach, drained or 1 big handful of fresh spinach

¼ cup minced onion

1-2 slices of diced natural ham or crumbled nitrate/nitrite free bacon

dash of Tabasco or hot pepper flakes

Sea salt

Preheat oven to 350, spray muffin pan or foil muffin cups with cooking spray. Thaw and drain spinach if using frozen. (You can just squeeze it with your hand to get rid of most of the excess liquid.

Mix all ingredients in with beaten eggs, and pour into muffin pan or foil muffin cups. Bake for 20 minues. Cool and serve.

You can refrigerate and re-warm these in a pan over low heat with a lid if you would like. Try with some fresh salsa and avocados!
And check out this awesome site I found for more great Paleo and gluten free breakfast ideas:

http://wheatfreedairyfreebreakfastrecipes.blogspot.com/

There are some particularly good recipes here for sure!

Gotta go, I am starving and it’s time for breakfast!

Till next time, stay healthy, energetic and lean!

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.

Fat Burning Super Smoothie

Smoothies are an excellent way to get all the antioxidants of fresh fruit, and a lot of other supernutrients as well. Add fat burning energizing coconut oil, superfood greens such as kale, avocado, healthy protein, and a touch of powerful spices like turmeric or cinnamon.

The best smoothie recipe fuels your body with tons of energy, nutrients, healthy fats, protein and antioxidants. It is the perfect pre-or post-workout meal. Delicious and satisfying!

1 cup or so (I don’t measure) of frozen berry blend (I get this at Trader Joes)–organic if possible

1 banana

1/2 cup or so of orange juice, cherry juice, or almond milk (for creamier texture)

handful of walnuts

1/4 cup or so of ground flax seeds

1/2 cup organic kale, spinach, or other super greens-fresh or frozen

2 Tbsp virgin coconut oil

1-2 scoops of grass-fed cold processed protein powder

Blend lightly (don’t overblend) and enjoy!!

* Be sure to use an ORGANIC, free range egg if you are adding raw egg. Organic eggs do not generally get the salmonella problems that regular factory farmed grocery store eggs can get and therefore are much safer.

Till next time, stay healthy and lean!

For more great fat burning ideas, check out The Fat Burning Kitchen ebook!

And subscribe to your free weekly insider health tips newsletter to get more great fat burning recipes.

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

Nutrition made Easy. Simple.Smart.Nutrition.