-- Simple Smart Nutrition

Kale, Squash and Apple Salad

Everyone knows the advantages of eating kale, but now is the time to add squash to your meals as well. There are so many different varieties available right now–and all are delicious!

This awesome vegetable is a superfood of its own right, and is very high in beta-carotene, which provides the majority of vitamin A in most diets–as long as it is eaten with some fat so it can be absorbed and utilized. (Antioxidants don’t work unless you eat this.) Squash also contains vitamin C, potassium, fiber, and omega-3 fatty acids, which helps fight cancer, colds and flu, and heart disease–to name just a few.

Unlike summer squash, which has edible skin and can be eaten raw, winter squash usually has a tougher skin and will need to be peeled. There are many methods to cooking squash, but the best method for most squash is roasting. Carefully cut the squash in half and scoop out the fibers and seeds. At this point, you can separate the seeds from the fibers to toast them for a snack. Roast the squash cut-side down at 350 degrees F until tender–or do like I did and half or quarter and put on medium heat on grill for about a half hour or so, depending on the size of the squash pieces.

Fall Squash, Kale and Apple Superfood Salad

1/2 Granny Smith apple, chopped

1/2 McIntosh, Gala, Fuji, etc apple, chopped

1/2 firm pear, chopped

1 small squash, roasted, cooled and chopped in cubes (I used a Delicata squash)

1/2 red onion chopped

1/4 cup roasted pumpkin seeds (I roasted in pan over med heat for about 2-4 min)

Dinosaur kale, chopped and massaged (can use a rolling pin to make it more tender)

1/2 cup chopped celery

1/4 cup tart dried cherries or unsweetened cranberries

1-2 Tbsp pure maple syrup

1 Tbsp extra virgin olive oil

1 Tbsp apple cider vinegar or fresh lemon juice

Salt, pepper, hot pepper flakes to taste

Roast squash, cool, peel, and cube in small pieces. Chop kale in small pieces, and roll with rolling pin or ‘massage’ by wrapping in clean dish towel and rolling with a rolling pin or can to make it more tender. Mix the rest of ingredients in and serve. Serves about 4. Works as a great vegan meal too!

A Votre Sante!

Catherine (Cat) Ebeling RN BSN, is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller, “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

Cat’s Global Green Kitchen

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!

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.

Cooling Cucumber Salad

Cucumbers aren’t the sexy new superfood topping all the lists lately, but this vegetable quietly sits amongst the nutrition superstars with plenty of benefits in its own right. Cucumbers contain very valuable antioxidant, anti-inflammatory, and anti-cancer benefits.

This salad is, by far, the best in the summer when big luscious tomatoes are in season and full of flavor, and the cucumbers are fresh and tender. Continue reading “Cooling Cucumber Salad”

Bacon, Blue Cheese, Apple and Arugula Salad

I had this crazy idea for a salad recipe and thought these things would work together. I was right…

I had a crazy idea for a superfood salad recipe and thought these things would work together and I was really not surprised they worked as well as I had thought. I purchased some delcious creamy, nutty raw blue cheese that was just magnificent with the saltiness of the bacon, the bite of the arugula and the tart-sweetness of the apple.

I topped it off with an olive oil, and cinnamon-pear balsamic mixture. You don’t need cinnamon-pear balsamic but a nice, mellow sweet balsamic will do just as well.

I purposely did not include measurements in this recipe, it’s very easy to adjust to whatever size crowd you are serving. Hint: Add more Bacon to gain more popularity! 😉

Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene,lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of healthy omega 3 fats as well.

The standout of all the nutrients in dark green leafies is Vitamin K.

A cup of most cooked greens will give you about 9X the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own.

Here ya go…I hope you enjoy this as much as I did. 🙂

Bacon, Blue Cheese, Apple and Arugula Salad

Any combination of Arugula, regular baby greens and/or baby kale

2-4 slices thick sliced natural (no nitrites) bacon, cooked and cut up in small pieces

1/2 to 1 apple, chopped in small pieces (Granny Smith is good, or any tart-crisp apple variety)

Crumbled Blue Cheese (try something exotic here like Maytag Blue or another aged delightfully nutty flavored blue cheese)

Thin sliced red onion

Add greens to large glass bowl, with apple, bacon, and blue cheese sprinkled on top. Drizzle equal amounts of balsamic vinegar and extra virgin olive oil on salad and serve.

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.

Easy Lentil Curry Salad

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. When you crave something that’s good for you, listen. It’s most likely your body telling you it needs a particular nutrient…

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. I know enough about my body (and you should too) to listen when I am craving a certain type of food. No that doesn’t mean when you crave candy, cake, mac and cheese, or anything else that isn’t healthy for your body.

But when you truly crave something that is good for you, then listen. It’s most likely your body telling you it needs a particular nutrient.

So what about lentils? Well, I try to eat a mostly Paleo style diet, and legumes are a ‘no-no’ on a Paleo diet. I’m not sure why, it seems that primitive folks would want to eat lentils if they had ’em. Maybe they didn’t cozy up around the camp fire to a big bowl of steaming lentil soup, but really, there are worse things, right?

Well, for starters, lentils are full of fiber. Guess that’s good for a detox diet, don’t ya think?

And, lentils help lower cholesterol, and stabilize blood-sugar. Lentils are also very high in magnesium, that calming mineral that the majority of us are short on. Got leg cramps? Get magnesium. Trouble sleeping and relaxing? Get magnesium. You get the idea…

On top of that, lentils also provide plenty of B vitamins and protein and are not heavy on the calories. Good thing for a detox diet, it sounds like. Plus they are tasty, go great in a salad or soup and fill you up. I’m all for that.

So here is the salad I whipped up while I was craving lentils and on my detox diet. I have to say it was delicious and satisfying. You can play around with the ingredients as you like, but this combo was pretty tasty! Just be sure to use organic veggies as much as possible.

Lentil-Veggie Salad

1 cup or so dry lentils, rinsed

1 bunch of radishes, chopped or sliced

6-8 asparagus stalks, chopped and lightly cooked

1 medium size cucumber

1 firm tomato chopped

1 firm avocado chopped

1 red onion chopped or 4-5 green onions sliced

1 clove or 2 of garlic

handful of fresh cilantro chopped

1 tsp or so of curry powder

red pepper flakes

sea salt and pepper

juice of one fresh lemon

2-3 tablespoons extra virgin olive oil

Rinse and cook lentils till tender. Rinse with cool water and drain. Add veggies, lemon juice, olive oil and seasonings. Stir and chill. Enjoy! Serves 2-4, and makes great leftovers too.

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. Get the latest Gluten Free, Superfoods Recipe book HERE–The Fat Burning Kitchen Superfoods Recipes. Cat 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.

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!

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.

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.