Chicken Piccata with Artichoke Hearts and Capers

chicken_piccata-6-1024x682(photo courtesy www.pixelatedcrumb.com)

This was always one of my fast, ‘go-to’dinners–always a favorite, and very quick and easy to fix. I just kept canned or jarred artichokes on hand, capers (great in a lot of dishes) and frozen chicken breasts. Viola! A quick, yet elegant dish that satisfied everyone!

Capers actually have a long history of being used medicinally all the way back to early Greece to treat inflammatory conditions. And they have been used for gas, indigestion and bloating as well as promoting healthy liver function. Adding capers to grilled meats helps prevent the formation of cancer-causing by-products as well.

Ingredients
2 lbs boneless skinless chicken breasts, or thighs
1/4 cup or so brown rice flour, optional
1-2 Tbsp olive oil
1 Tbsp grass fed butter
4 cloves garlic minced
1 can or small jar of artichoke hearts (can be marinated or plain)
2 Tbsp of fresh lemon juice
2-3 Tbsp capers2 Tbsp white wine
Parmigiana Reggiano, grated, optional
Herbs–Rosemary, oregano, basil, etc.

Directions
Rinse chicken and dredge through flour or pour flour into a large plastic bag and shake chicken pieces in it. Add chicken to pan with olive oil and butter and brown. Add in garlic. Season with sea salt and herbs and cook chicken until done inside and golden brown. Add artichoke hearts, capers, wine and lemon juice. Simmer 10-15 minutes until liquid reduces and thickens slightly. Serve plain or over cooked quinoa, cauliflower ‘rice’ or potatoes.

Garden Fresh Gazpacho

gazpachoGazpacho is the perfect soup of summer. Refreshingly cool on a hot summer day, this classic Spanish soup combines the best of summers most nutrient rich vegetables. This soup is always best when you can use locally grown and picked at their peak vegetables. Not only will they be bursting with nutrients, but also bursting with flavor. You just can’t do justice to this soup with store bought veggies picked way before they are naturally ripe! And did you know, organic tomatoes contain three time the cancer fighting lycopene that conventional tomatoes contain? And lycopene is one of those foods that is absorbed better when eaten with a fat, so add some yummy avocado to your gazpacho to top it off!

Ingredients
4-6 ripe tomatoes, quartered
1 red onion, quartered
1 cucumber, peeled, seeded and chopped in large pieces
2-3 stalks celery, chopped in large pieces
2 carrots, chopped roughly
1 sweet red bell pepper, quartered
2-4 cloves of garlic minced
2 Tbsp fresh parsley
1 tsp cumin
Pinch of red pepper flakes
1/4 cup olive oil
Juice of 1 lemon
1 tsp raw sugar or honey
sea salt and freshly ground pepper to taste
1 tsp worcestershire sauce
2-4 cups V-8, tomato juice or the healthy organic equivelent
Handful cilantro
Avocado sliced
1 cup medium shrimp, cooked (optional)

Directions
Combine all ingredients, with only about half the tomato juice in blender, and blend at low speed, leaving soup chunky. Add all ingredients, and mix. Refrigerate or serve with cilantro and sliced avocado. Makes great leftovers too!

 

Chimichurri Steak

beef chimichurri, Ted(Recipe and photo courtesy Chef Ted Wood)

I love the simplicity of a great chimchurri. It truly brings out the flavor of meat in so many dishes! Chimichurri is a staple of South American food, especially Argentinian dishes. This version uses fresh parsley, onion, garlic, oil, vinegar, and a little bit of chili pepper. The dominant flavor of the onion will make or break this dish, so use a sweeter onion if you can. If not, just cut back a bit.

Eating just two Tablespoons of parsley actually promotes better carbohydrate metabolism. It is also very anti-inflammatory, strengthens the immune system, fights heart disease, strokes, and atherosclerosis–not to mention bad breath! The vitamin K in parsley is also great for bones and helps the body make an important fat that protects the myelin sheaths around our nerves and nervous system.

You can also substitute fresh cilantro instead of–or in addition to the parsley, which also has huge health benefits as well.

Ingredients
Grass fed steak–flank, skirt steak, tri-tip, ribeye, etc.
5 large garlic cloves
1/4 to 1/2 red onion
1 cup parsley leaves
1/4 cup red wine vinegar
1/2 cup olive oil
sea salt, red pepper flakes

Directions
Finely mince the garlic, onion and parsley. Stir in wine vinegar and olive oil, season with salt and red pepper.

Grill steak over medium high heat until medium rare. Thinly slice on diagnonal and serve with a generous amount of chimichurri sauce. Enjoy!

Quinoa Stuffed Peppers

Bell Peppers stuffed with Spiced Rice and Dried Fruits

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

asian-chicken-salad-1514275629

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!

Kale Broccoli and Salmon Thai Stirfry

kale broccoli salmon stir fryKale, 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

My holiday 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.)

 

 

Halibut with Grilled Peaches

Halibut with grilled peaches

Peaches come into season in July and here in Colorado, Palisade peaches show up in my little natural foods market, and OMG, they are absolutely delicious!! If you can get some good local peaches, I highly recommend this! For the fish I chose a hunk of fresh halibut, but any firm, mild flavored fish you can grill is great. I do recommend the halibut though…

Ingredients (No worries, you don’t have to measure!)
1 lb, more or less fresh halibut, thickly cut
Fresh peaches, especially the ‘non cling’ type, sliced thickly
Meyer lemon
Grass fed butter
Sea Salt and pepper
Cayenne pepper

Directions
Melt butter in small pan and brush over fish. Add salt and pepper. Cook over medium heat on grill for 3-5 minutes per side, dont overcook and remember fish cooks a little more even after you remove from heat. Slice peaches in thick slices, carefully removing from pit. Sprinkle with a small amount of cayenne pepper. When you flip over the fish, add peaches to grill and grill for about 2 minutes or so per side. Serve fish with meyer lemon squeezed over it (meyer lemon has a more mellow, sweeter taste than regular lemon). Top with grilled peaches and serve. Mmm-mmm!

Maya Beach Chopped Salad

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

Garbanzo quinoa 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

Gary 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.

Wine Country Chicken and Asparagus Salad

This recipe was adapted from a recipe from the Robert Mondavi Winery in Napa Valley. It makes a perfect meal with high quality protein, good-for-you fats, and healthy greens loaded with antioxidants and fat burning power. I used my own homegrown basil.

 

 I have some beautiful fresh basil growing right outside my door, and it grows like crazy so, I am going use as much fresh basil as I can!

This recipe was adapted from a recipe from the Robert Mondavi Winery in Napa Valley. It makes a perfect meal with high quality protein, good-for-you fats, and healthy greens loaded with antioxidants and fat burning power.

 

The dressing contains the fresh herbs, thyme and basil. Thyme and basil contain healthy volatile oils with well-documented health benefits.

The oil in thyme, ‘thymol’ was found to significantly increase the the amount of healthy fats in cell membranes and other cell structures.

When you eat omega 3 fats containing DHA (a very important part of omega 3’s), thyme helps to get those healthy fats right where your body needs them. It even protects brain cells and decreases aging.

So, thyme and omega 3 fats are a winning combination!

Thyme also contains a variety of flavonoids, including apigenin, naringenin, luteolin, and thymonin. These flavonoids increase thyme’s antioxidant power, and combined with the manganese it contains, put thyme at the top of the list of powerful antioxidants.

 

Basil actually contains a substance that works like anti-inflammatory medication like ibuprofen.

The enzyme-inhibiting effect of the eugenol in basil makes it an excellent “anti-inflammatory” food, and adds healing benefits and relief for people with inflammatory health problems like arthritis or inflammatory bowel conditions.

 

The really interesting thing about both basil and thyme is their ability to kill certain bacteria and fungi. Staphalococcus aureus (staph), Bacillus subtilis, Escherichia coli (e.coli), and Shigella sonnei are some of the bacteria that these herbs can kill.

 

Herbs and spices have been used to help preserve foods for thousands of years, and new research shows that both thyme and basil contain these properties.

So you see, it makes very good sense to include thyme and basil in your recipes, especially for foods that are uncooked, such as salads. Adding generous amounts of fresh thyme and basil to your next vinaigrette will not only enhance the flavor of your fresh greens, but will help ensure that your fresh produce is safe to eat. Enjoy!

 

 

Salad

3 cups chicken stock or water

2 boneless skinless free range chicken breasts

½ lb pencil thin asparagus, cut into 2” pieces

½ cup Nicoise olives, pitted

10 cherry tomatoes, quartered

2 Tbsp capers, drained and rinsed

2 Tbsp finely chopped fresh basil

¼ tsp black pepper

Parmigiana Reggiano

 

Dressing

½ cup extra virgin olive oil

1 medium shallot minced

2 generous tsp finely chopped fresh thyme

1 Tbsp or more finely chopped fresh parsley

¼ cup fresh lemon juice (1 medium lemon)

Sea salt and pepper to taste

 

Directions

In a deep medium-sized saucepan bring the stock or water to a simmer. Add the whole pieces of chicken and simmer for 10-12 minutes until tender. Cool chicken in the liquid, drain and shred the chicken by tearing into long thin pieces with forks. Set aside. Cook the asparagus for 3-4 minutes until tender but crisp. Drain and cool under cold water.

 

Add olives, tomatoes, capers, basil and pepper to the chicken and stir to combine.

Mix the ingredients for the dressing, and add to the salad mixture. Stir gently to combine. Arrange on a bed of organic baby greens, Bibb lettuce, or romaine lettuce. Garnish with some Parmigiana Reggiano (this is the Italian version of Parmesan cheese; it’s aged and raw-which makes it easier to digest, and way tastier).  Using a vegetable peeler, shave a few thin pieces onto the salad.

 

This salad can be prepared up to 6 hours ahead of time and refrigerated. Add the dressing just prior to serving.  Serves 2-4, depending on appetites.

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.

 

 

Turkey Meatballs

turkey meatballs

I love these and you will too! A great source of healthy protein. Be sure to add a generous amount of fresh garlic to maximize the anti-aging, blood sugar-lowering, fat-burning potential nutrition in this recipe.

Ingredients
1 lb ground free range organic turkey or chicken
1 raw egg
1 onion, minced
4 cloves garlic, minced
1 tsp sea salt or so, to taste
1 slice gluten free bread, blended into crumbs in a food processor,
1⁄2 cup oatmeal, 1⁄2 cup ground flax seeds, or any combination of these
2 Tbsp of extra virgin olive oil
chopped fresh basil, oregano, parsley, thyme OR
1-2 tsp dried oregano and basil

Directions
Heat oven to 375 degrees F. Drizzle extra virgin olive oil on cookie sheets (with sides) or a shallow baking pan.

In a big bowl, combine all remaining ingredients. Mix with clean hands or large wooden spoon. Roll into 1 1⁄2” sized balls, and place on the baking sheet in oven. Make sure they are spread out so they are not touching, so they can brown.

Cook for about 10 minutes or so, turn (or roll) and cook another ten minutes, for a total of about 20 minutes. Done when outside is golden brown and inside is no longer pink.

Serve with your favorite organic spaghetti sauce and steamed spaghetti squash, or just eat plain alongside a salad, green beans or broccoli. even Cold or hot leftover meatballs are delicious on salad for healthy lunch–and they make a great snack too! Serves 4.

 

Seafood Penne (GF) Pasta with Asparagus

seafood penne pasta

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

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)

Preheat the oven to 350F.

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

Notes: You can substitute most any veggies in this recipe. Try mushrooms, zucchini, asparagus, etc.
*Potato crust: Using a mandoline or food processor, thinly slice a couple of potatoes. Heat oven to 425. Add a very small amount of olive oil to pie pan, and spread to bottom and sides. Lay potatoes flat in pan, overlapping them slightly. Spread around sides and overlap where pan sides join the bottom. Bake 15 minutes or until golden colored around edges.

Amazing Secrets of Ginger, Asian Steak Salad

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

The salad in the recipe below, contains fresh ginger in the dressing. I love its fresh, zingy flavor. Ginger is one of those incredible superfoods that does many, many good things for your body, including helping your body burn fat efficiently by speeding up your metabolism. Eating ginger every day can give you a real antioxidant boost.
Ginger contains over 25 different antioxidants, which makes it even more effective at fighting free radicals in many different body systems.
 
Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact ginger is more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy.Studies actually show that just 1 gram of ginger beforesurgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.
Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease.
 That’s because ginger contains 12 antioxidant compounds more powerful than vitamin E! And, studies show that ginger soothes the body’s inflammatory response and promotes healthy circulation as well. Ginger is an excellent digestive aid as well. It really helps get your digestive system moving. And ginger’s zippy flavor also jump starts your metabolism by making you more energetic and burn more calories. Ginger is amazingly versatile and tastes great in many dishes, cooked or raw.
Enjoy this salad tonight!

Salad Ingredients

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

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

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

1 sweet red pepper, cut in thin strips

½ seedless cucumber, thinly sliced

3 green onions, thinly sliced

Handful of chopped fresh cilantro

Chopped tomato

Toasted sesame seeds or peanuts

 

Dressing Ingredients

½ cup orange juice

½ Tbsp fresh ginger, minced or grated

½ Tbsp rice wine vinegar

2 cloves garlic, smashed and minced

2 tsp soy sauce 

2 tsp sesame oil

2 tsp honey 

1 tsp extra virgin olive oil

1 dash hot pepper sauce (optional)

 

Directions

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

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

Enjoy!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

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

Nutrition made Easy. Simple.Smart.Nutrition.

Salmon and Egg Stuffed Avocados

 

Smoked-Salmon-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.

 

 

Buckwheat-Flax Seed Pancakes

 buckwheat-flax pancakes

Buckwheat-Flax Seed Pancakes

These are yummy gluten free, grain free pancakes. There is a little bit of buckwheat in them, but buckwheat is actually considered a ‘seed’, so it is not a grain. It is also low carb/low glycemic and absolutely delicious!

Ingredients
½ cup pure buckwheat flour (not buckwheat mix)
2/3 cup ground flax seeds
3-4 eggs
pinch of nutmeg
tsp of cinnamon
1 tsp of backing powder
pinch of sea salt
tsp vanilla

Directions
Mix ingredients with fork until mixed. Mixture should be the texture of thick pudding, depending on how thick you like your pancakes. Add a little bit of water if too thick or extra flax if too thin. Melt a small amount of butter in pan, pour in batter, brown and flip. Serve with grass fed butter and a small amount of maple syrup and fresh berries. Enjoy!

Veggie Stirfry-Scramble

my stirfryThis 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

dutchbaby

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.