-- Simple Smart Nutrition

Curried Sweet Potato Soup

This soup has a rich and exotic taste that satisfies and warms your soul. Sweet potatoes contain numerous significant and surprising health benefits. The super nutrients that these root veggies contain include antioxidants, anti-inflammatory compounds, and blood sugar regulating substances. The bright orange flesh contains beta carotene, which is converted into vitamin A with the addition of some fat. Including healthy fats maximizes your body’s ability to absorb and convert beta carotene into usable vitamin A.

The phytonutrients in sweet potatoes also help with digestive tract problems and add healthy fiber. And don’t forget the power-packed spices–curry powder, coriander, cardamom, and turmeric have massive health benefits ranging from anti-aging, brain health to cancer protection and arthritis prevention.

Ingredients
4 cups sweet potatoes, cubed
1 medium sweet onion, chopped2 celery stalks, chopped
1/4″ fresh ginger, minced
1/2 tsp curry powder
1/2 tsp coriander
1/4 tsp cardamom
1/4 tsp turmeric
Sea salt
Pinch of cayenne
5 cups vegetable stock
1 cup almond, flax, or coconut milk
1 Tbsp coconut oil or butter
1/2 cup roasted pumpkin seeds

Directions
Heat coconut oil or butter in large pot and saute onions and celery until tender and translucent. Add minced garlic and saute briefly. Add remaining ingredients and bring to boil. Reduce heat and simmer about 30 minutes or until sweet potatoes are tender. After soup has cooled sufficiently, place in blender and puree in batches till smooth. If too thick add more stock or water. Sprinkle with roasted pumpkin seeds.

Quinoa Stuffed Peppers

Quinoa is a seed, not a grain and it is packed full of nutrients, including lots of protein. Quinoa is gluten free, and a great low glycemic vegetarian source of protein as well as being rich in manganese, magnesium, calcium, copper, iron, phosphorus, vitamin E, and B vitamins. Quinoa’s protein provides all essential amino acids, making it idea for meatless meals.

Quinoa typically comes in the white version, but there are also red and black versions. My favorite is a mixture of all three. The red and black types take slightly longer to cook but add a delicious texture and nuttier taste.

This recipe is delicious as a meatless meal or you can add ground beef or chicken or cheese, for heartier appetites. Either way, you will be sure to enjoy!

Ingredients
2 cups cooked quinoa
1 lb grass fed beef, chicken or turkey (optional)4 red, yellow or green pepper, sliced in half, with seeds and center removed
1 medium red onion, chopped
3-4 cloves garlic, chopped
1 small zucchini, diced
1/2 lb fresh mushrooms, sliced
1-2 tsp dried or fresh oregano
1-2 tsp dried or fresh basil
1 small can of organic chopped tomatoes or 3 fresh chopped tomatoes
Hot pepper flakes or dash of hot sauce
sea salt
Fresh chopped parsely
Grass fed cheese (optional)

Directions
Heat oven to 350 F. Wash peppers, removes stems and seed, and cut in half. Place in small baking dish with sides. (The idea is to have the peppers sort of packed in to help prevent them from collapsing.)

Cook meat in pan–when mostly done, add onion, garlic, zucchini, mushrooms, oregano, basil, salt and pepper flakes. If doing meatless version, just cook veggies in pan about 5-6 minutes till tender. Add tomatoes and quinoa and cook till liquid is absorbed.

Spoon mixture into peppers and bake in oven, covered in foil for about 20 minutes. Remove foil and cook for another 10 minutes or so. If adding cheese, add in the last few minutes and cook till just melted. Sprinkle with parsley and enjoy!

Asian Chicken Salad

This yummy Asian inspired salad include the delicate flavor of napa cabbage, as well as other healthy cabbages and cruciferous vegetables. Cabbage contains compounds that make it naturally fat burning, and napa boasts the highest concentration of folate. Folate is extremely important for healthy pregnancies and for infants, for red blood cells and to prevent anemia.

Cabbage is big on cancer prevention. Nearly 500 studies have looked at this family of vegetables and their outstanding cancer destroying properties. The glucosinolates are the primary ingredient with the anti-cancer benefits. These are converted into compounds that prevent a variety of cancers including: bladder cancer, breast cancer, colon cancer, and prostate cancer. So eat an extra helping of this cancer fighting salad!

Salad
2-4 boneless, skinless cooked chicken breasts or thighs, sliced thinly2-3 Napa cabbage sliced thinly
1/2 cup red cabbage, sliced thinly
1 small sweet red bell pepper, sliced in thin strips
4-6 green onions, chopped or sliced in 2″ strips
2 carrots, grated or cut in matchstick slices
1/2 lb fresh snow peas, cut in thin slices on diagonal
Big handful cilantro, chopped
1-2 cups mung bean sprouts
1/2 cup slivered almonds

Dressing
1/4 cup rice wine vinegar (seasoned from Trader Joe’s is great)
Juice of fresh lime
1 Tbsp honey
1/4 cup olive oil, or avocado oil
1 tsp sesame oil
Pinch of red pepper flakes
1 Tbsp fresh grated ginger root

Slice all veggies thinly and place in large salad bowl. Chop or shred chicken using two forks. Whisk dressing together, making sure honey is blended in well. Add chicken and almonds and pour dressing over all. Great leftovers too!

Healthy Cobb Salad

A healthier, more up to date version of the classic Cobb salad. Definitely heart enough for a meal in itself. You can always vary the ingredients according to what you have on hand, and the brighter and more colorful, the better!

The addition of watercress and arugula add a great taste sensation plus the added benefits of cruciferous vegetables, which they are both a part of. Watercress and arugula both contain 8X the calcium as regular iceberg lettuce. Watercress is also a stimulant, a diuretic, an expectorant, and a digestive aid. Due to its high iodine content, watercress is good for the thyroid gland as well. Good thyroid function = higher metabolism = a better fat burning lean body.

Salad
3-4 Hard boiled eggs, shelled and quartered
1 cup organic cherry tomatoes, sliced in half
6 slices of natural bacon, cooked, and chopped up
4 cups watercress, arugula, baby greens, chard, etc.
1/4 cup thin sliced radishes
1/4 cup grass fed extra sharp cheddar, crumbled-optional
1 lb. medium sized shrimp or chicken, cooked

Dressing
2 Tbsp extra virgin olive oil
1-2 Tbsp apple cider vinegar
1/2 tsp dijon mustard or mustard powder
Chopped fresh herbs
1/2 tsp maple syrup

Arrange all ingredients on plate or shallow bowl. Drizzle with dressing, fresh herbs, sea salt and pepper. Enjoy!

Power Bowl with Cauliflower ‘Rice’

I had this recipe at my favorite restaurant in Boulder, Zeal. This is my version of it. This recipe includes a delicious bone broth sauce that makes this dish heartwarming, delightful, satisfying, and oh so healthy! If you are like me and don’t plan ahead and make your own bone broth, it is showing up in stores like Whole Foods and is very tasty–and quick and easy too. Add some fresh sliced avocado for more healthy fats. Use seasonal, fresh veggies, and vary it every time you make it. Good for breakfast, lunch or dinner!

Ingredients
1 head of cauliflower, choppedBrussels sprouts, halved
Broccoli or cabbage
1/2 red onion, chopped in large pieces
Turnips, chopped in small pieces
Collards, kale or other greens, chopped
Zucchini or yellow squash
Tomato, chopped in large pieces
Avocado, sliced or cut in chunks
Tempeh, (cooked) chicken or beef, or halved hard boiled eggs
Bone broth–either purchased or homemade
Bacon (optional)
Sea salt and pepper
Sriracha

Directions
Wash and thoroughly dry cauliflower, cut into 4 even sections.
With a food processor and the ‘S’ shaped blade, pulse into small pieces. Sauté in a large skillet over medium heat in 1 Tbsp butter and a small amount of water. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired. Set aside.

Chop veggies, and place in pan with butter to brown and soften slightly (5 minutes). Add bone broth, and meat or tempeh, and cook for another few minutes until meat and veggies are tender and hot. In a large bowl, add cauliflower, and spoon cooked veggies with broth over cauliflower. Add avocado, sliced egg and bacon (if desired). Serve!

Kale Broccoli and Salmon Thai Stirfry

Kale, Broccoli and Salmon Stirfry

This is good for a quick breakfast too! (I’d omit the wine, however!) Add an egg for the protein or any kind of breakfast meat, leftover salmon or leftover meat you like.

One of my favorite go-to meals is to take any meat leftovers along with your choice of veggies you have on hand and create a strifry. It’s quick and easy.

There are no hard and fast measurements here. You can ad-lib all you want and it will still taste delightful. This is a great way to use up already cooked, leftover salmon or chicken—or you could even use beef if you have it. And just use the veggies that are available in the fridge. The important thing is the sauce—it pulls it all together.

Ingredients
Salmon, cod, tuna or other fish, chicken, pork or beef-or add chopped tempeh if you’d like it to be vegetarian/vegan
Broccoli, chopped in small pieces
Onion, chopped in chunks
Red bell pepper, sliced
Several leaves of kale—I used “dinosaur kale” for a more tender texture, can also use collards
Cilantro
Coconut oil, butter or olive oil
Peanuts or cashews, optional
1 Tbsp fresh ginger, minced or grated
2-4 cloves garlic
2 teaspoons fish sauce
1 lemon or lime
1-2 Tbsp of gluten free soy sauce
Pinch of sugar or honey
Squirt of Sriracha sauce or other hot sauce
Mix together in a small bowl.

Directions
Chop all ingredients. Cook fish or meat if necessary, slice in chunks, and set aside. In a large skillet, heat oil, and add broccoli first. Cook for 3-4 minutes, until bright green and tender-crisp. Add other ingredients, except for cilantro, and stir and cook over high heat for another few minutes. Be careful not to overcook. Add fish or meat, cilantro, and sauce ingredients, cooking and stirring for a minute or so until heated through. Sprinkle with peanuts or cashews, if you are not allergic to nuts or peanuts, like me.

Serve hot.

Quinoa Pilaf

A friend asked me to bring a side dish, so I made up this quinoa pilaf. It was delightful, and filling enough to make a light vegetarian meal if you wanted. Quinoa has complete protein and when you combine it with nuts, seeeds and crumbled goat cheese, you have a delicious summer meal! For bigger appetites, pair with grilled chicken or fish. Enjoy!

Ingredients (no need to be exact)
2-4 cups of cooked white, red or black quinoa (or combination)
2-4 cloves of garlic, minced
1 Tbsp butter
4 thinly sliced green onions
2 blood oranges or regular oranges, peeled, halved and sectioned
½ cup dried tart cherries, goji berries, or ½ cup dried cranberries
¼ to ½ cup slivered or sliced almonds or sunflower seeds and/or pumpkin seeds (if you are allergic to nuts)
½ cup chopped cilantro or parsley
Crumbled goat cheese (optional)
Juice from 1 orange
Juice from 1 lemon or lime
2 Tbsp of extra virgin olive oil
1 tsp of honey
sea salt and pepper to taste

Directions
Cook quinoa ahead of time as directed. Cool in refrigerator. In a small pan, add chopped garlic and 1 Tbsp of butter. Cook garlic over medium heat, watching closely until a golden brown. Remove from heat.

In a large bowl, add quinoa, garlic, onions, chopped oranges, dried cherries, goji berries or cranberries, almonds and parsley.

Mix juice, olive oil, honey, salt and pepper in small bowl and pour over quinoa mixture. Stir and serve. May be served at room temperature or cold. (This is a great party addition, since it can sit at room temperature for long periods without spoiling.)

Tomato, Basil, Goat Cheese Snack

I love to cook and make up recipes, but my boyfriend is also clever and talented cook–so sometimes I just let him surprise me. This is what he made up of yummy things we had on hand. Gluten free, “Mary’s gone Crackers”, raw goat cheddar, fresh picked garden basil and fresh cherry tomatoes. A perfect, healthy and satisfying snack!

Ingredients
Mary’s Gone Crackers crackers (gluten free, low carb)
Raw cheese of your choice
Fresh basil
Cherry or small Roma tomatoes

Glass of wine is optional, but I highly recommend. 🙂

Maya Beach Chopped Salad

I was in Belize between Christmas and New Year’s and my favorite place was Maya Beach. We stayed at a wonderful cottage at a lovely resort with a fantastic restaurant on the beach. My very favorite dish there was their “Chopped Salad”. I think I actually ordered it at least 5 times or more!! It was awesome! (Of course, sitting in an outdoor restaurant on the beach in the middle of winter didn’t hurt a bit either!)

Here is my rendition of the Maya Beach Chopped Salad:

Ingredients (No need to measure, just add in whatever amounts you want)
Roma tomatoes
Red bell pepper
Tomatillos
English cucumber
Celery
Sweet vidalia onion
Jicama
Snow peas
Black Beans
Parsley or cilantro
Fresh lemon juice
Extra virgin olive oil
Touch of honey
Sea salt and pepper

Directions
Chop all veggies
Sliver Jicama
Mix equal parts lemon juice and olive oil, add a touch of honey to taste, stir into salad.

Makes a great light vegetarian meal or side dish. Enjoy!

Garbanzo, quinoa, veggie salad

Another delicious summer salad that doesnt really need a recipe. You can experiment with ingredients and use what you have, add some dressing and viola! A hearty salad that can be eaten as a main course, or a filling sidedish. Enjoy!

Ingredients
Radishes, quartered and sliced
2-4 green onions, sliced or red onion, chopped
1/2 Red or green bell pepper, chopped
1 small tomato, chopped
1/2 cucumber, chopped
1/2 avocado, chopped
Cilantro, chopped
1/4 cup or so cooked quinoa
1 can garbanzo beans

Dressing
1-2 Tbsp extra virgin olive oil
juice of one lemon
tiny drizzle of honey or maple syrup (1/2 teaspoon)

Directions
Add to veggies and mix

Tomato and Kale Ragout with Black Bean Pasta

I just found this black bean pasta at Trader Joe’s today and wanted to try it. Unlike regular or even gluten free pasta made of rice, the bean pasta is purely black beans. Period. I am not a fan of eating grains for many reasons, but the black beans are much healthier. Great fiber, high in protein, grain free, less starchy, low glycemic, great tasting and lots more interesting! The black bean pasta makes for a heartier pasta, so team it up with something equally hearty.

This ragout is a delicious homemade, easy sauce (no measuring) that you can throw into a pan while the pasta is cooking and dinner is ready in minutes. I added some natural Italian chicken sausage and it was satisfying and absolutely delicious!

Ingredients (can vary)
1/2 bag of black bean pasta (more or less depending on quantities)1/4 large red onion, chopped roughly
3-4 large leaves of dinosaur, baby or other kale
2-3 fresh tomatoes, chopped or 1 8oz can fire roasted tomatoes
2-4 garlic cloves, smashed with knife and chopped
1-2 Tbsp extra virgin olive oil
1 or 2 natural chicken sausages, sliced
Sea salt, pepper
fresh basil, oregano, rosemary, etc.

Directions
Add water to pot, boil and add pasta, cooking according to directions. Set timer so pasta is al dente, and not over done. It turns to mush if overcooked. When done, drain, stir in 1 Tbsp olive oil and set aside.
Chop onion and garlic and cook in pan with olive oil. Add chicken sausage and cook 3 minutes. Add kale, cook 2-3 minutes till tender, add tomatoes and seasoning, cook an additional 3 minutes or so. Serve over black bean pasta, adding grated Parmigiana if desired. Serves 2-4.

Heuvos Rancheros

This recipe includes the added health benefits of cilantro, avocado and tomatoes, along with the blood sugar-stabilizing protein power of eggs. Cilantro aids in the digestive process by helping to stimulate digestive enzymes, and is a natural anti-inflammatory while it helps to control blood sugar. It is also full of vitamin K, which helps to prevent bruising, excessive bleeding, protects the immune system, and aids bones and teeth. Cilantro is highly effective in removing harmful heavy metals like mercury, aluminum, and lead from the body.

Tomatoes add their own healthy dose of antioxidants, primarily lycopene, which is a know cancer-fighter, and vitamin C, as well as beta-carotene, plus manganese, and vitamin E.

The avocado is full of healthy monounsaturated fats—very effective at stabilizing blood sugar, and it turns on your body’s fat burning ability for the day. You are more satisfied–and you burn fat better all day with the addition of avocado to your breakfast!

Directions

Tortillas (optional)
1 cup garbanzo flour
½ tsp baking powder
1 teaspoon ground cumin or cumin seed
½ teaspoon fine ground sea salt
1 cup water
2 tablespoons olive oil
coconut oil for cooking

Whisk together flour, baking powder, and spices until there are no lumps at all. Add olive oil and water and allow to sit at room temperature for at least one hour.

Heat a cast iron or nonstick skillet on medium heat. Add a small amount of coconut oil, pour ¼ cup of the batter into the skillet and cook until lightly browned on one side, then flip. Repeat with the rest of the batter. You can cover these and reheat on a bare burner over low heat.

Huevos
1 Tbsp of grass fed butter
1 small can mild green chili peppers, chopped
1 14 oz can refried black or pinto beans, or whole canned beans, smashed with fork
Fresh salsa (can buy premade) or chunky salsa in a jar (be sure no sugar added)
Handful of cilantro leaves, chopped
Sliced avocado or guacamole*
4 eggs
Grated raw cheese, optional
Sea salt and fresh black pepper

Prepare tortillas ahead of time. Melt butter in skillet over medium heat and fry eggs sunny side up or over easy in grass fed butter. In another small pan, add beans and green chilies and heat up until warm.

Layer tortilla, beans, and eggs; and a big spoonful of salsa, avocado or guacamole, raw cheese, and a generous amount of chopped cilantro. Serves 2-4.

*Quick Guacamole

Smash up 1 or 2 avocados in bowl. Add lemon or lime juice and a small amount of pr-made salsa. Mix. Add sea salt and black pepper to taste.

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.

Savory Summer Herb-Grilled Vegetables

Summer is a great time to enjoy fresh, locally grown veggies at their peak, just picked. Check out your local farmers’ market for the most flavorful vegetables. Try zucchini, summer squash, sweet onions, red or yellow peppers, and portabella mushrooms.

Summer is a great time to enjoy fresh, locally grown veggies at their peak, just picked. Check out your local farmers’ market for the most flavorful vegetables. You can use a variety of veggies that work well sliced up for grilling. I usually use zucchini, summer squash, sweet onions, red or yellow peppers, and portabella mushrooms. Eggplant is delicious as well.

Ingredients

zucchini, summer squash, red or yellow pepper, eggplant, sweet onion, portabella mushrooms

garlic powder or 2-3 fresh garlic cloves, minced

1/4 cup extra virgin olive oil, adjust if needed

1/4 cup balsamic vinegar OR

1/4 cup soy sauce

1 Tbsp of chopped fresh herbs such as rosemary, basil, oregano or thyme

juice of 1/2 lime

sea salt and freshly ground pepper or hot pepper flakes

Directions

Wash and cut vegetables in thick slices. Zucchini and summer squash may be cut on a slight diagonal to increase size of slices. Portabellas may be left whole or cut in thick slices.

Mix liquid ingredients, herbs, and seasoning in large bowl. Add vegetables and allow to marinate for a few minutes or an hour or two. Reserve marinade for later.

On a medium hot grill, lay vegetables without overlapping. Cook for a few minutes and turn. Be careful not to overcook, you want these to stay slightly firm.

When done, drizzle some of the reserved marinade over the veggies and serve. Enjoy!

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.

Salmon and Egg Stuffed Avocados

(Photo and recipe credit courtesy Grok Grub)
http://grokgrub.com/2014/05/16/smoked-salmon-egg-stuffed-avocados/

I cannot say enough good things about avocados! This fatty food is actually one of the best low glycemic, fat burning superfoods there is. Their mild taste makes them so adaptable to so many recipes—any time of the day. And they are the perfect breakfast food, combined with the protein power of eggs. Avocados contain lots of healthy, blood sugar-lowering, satisfying, monounsaturated fats, in addition to antioxidants, vitamins and minerals. A breakfast high in healthy fats and protein will turn on your fat burning, blood sugar-stabilizing power the whole day!

This recipe is super easy, but really delicious, satisfying and filling—sure to become one of your favorites!

Ingredients
4 avocados
4 oz smoked salmon
8 eggs
Salt
Black pepper
Chili flakes or Sriracha

Directions
Preheat oven to 425°F. Halve the avocados, then remove the large pit—I do this by holding the avocado carefully, fingers out of the way, and hitting it with a sharp knife blade. The pit then sticks to the blade and it comes out cleanly. If the hole looks small, scoop out a small bit extra with a spoon.

Arrange the avocado halves on a cookie sheet, and line the hollows with thin strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold. Add salt and fresh cracked black pepper on top of the eggs, to taste. Sprinkle with chili flakes if desired.

Gently place the cookie sheet in the oven and bake for about 15-20 minutes, until the eggs look cooked. Dot with Sriracha, serve warm and enjoy! 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!

Dutch Baby

A little change from your standard breakfast fare and a show-stopping presentation as well! These are quick and easy to make and always a favorite. I have experimented with grain-free versions, but the best I can do is to use gluten free brown or white rice flour in this, otherwise it just doesn’t rise at all! Lots of eggs ensure plenty of protein, and as long as you don’t drench it with syrup, you are in for a good, low glycemic, fat burning breakfast. A better option is to cover it with smashed up blueberries, strawberries or raspberries. Apples or bananas would be tasty too!

Ingredients (can be modified for size of group*)
4 eggs
1 cup hemp, almond, coconut, etc milk
1 cup brown rice flour
Pinch of sea salt
Vanilla
Cinnamon
Variation: Add 1/3 cup grated cheese, and chopped ham or bacon

Directions
Heat oven to 425 degrees. In a large skillet or other heat proof pan (make sure the handle won’t melt!) add 1/3 cup grass fed butter and set in oven, while mixing up batter.

In a blender, add eggs, and blend for about 30 seconds until light and foamy. Slowly add part of the flour and part of the milk, and blend. Repeat until all ingredients are added. Blend for another 30 seconds. Remove hot pan from oven (butter should be melted) and pour in batter. Replace pan in oven, and cook for 20 minutes, approximately. Dutch baby should be golden brown and puffed up on sides and/or middle. Remove from oven and serve. (This behaves like a souffle, so it may fall pretty quickly when you take it from the oven). Can serve with fresh fruit, a small amount of real maple syrup or hot sauce if using the meat and cheese version.
Serves four.

To make a larger Dutch baby: use 6 eggs, 1 cup and 1/2 milk, 1 and 1/2 cups flour. Use a bigger pan if desired, otherwise it will make a thicker pancake.

To make a smaller one: use 2-3 eggs, 1/2 cup milk, 1/2 cup flour. I use the same size pan and it just makes a smaller, slightly thinner and crisper pancake.