-- Simple Smart Nutrition

Easy (Fat Burning) Chili Chicken Crockpot Dinner

I thought I would make chicken in the crockpot, but really had no idea what I was going to do with it, so I just made it up as I went.
I used organic chicken thighs, and threw it in the crock pot semi-frozen with some cumin, chili powder, tomatoes and green chilis. A few hours later…

I just made this up today, and wanted to share it with you. I’m pretty sure you will think it is as delicious as we did.

I thought I would make chicken in the crockpot, but really had no idea what I was going to do with it, so I just made it up as I went.

I get my chicken from Costco. It’s organic chicken and it comes in (I think) 2lb separate servings and there are three to a package. It’s a great deal too.

I like chicken thighs, because the meat actually has more nutrients in it, since it is a muscle that gets used more. More use means more nutrients, like iron, in the meat. And now you can find boneless, skinless chicken thighs at most stores, and they usually are less per pound than the breasts anyway.

So, I had one of those 2 lb. packages and threw it in the crock pot semi-frozen (had started thawing it out the night before).

Turned the crockpot on high for about an hour to get the chicken thawing and cooking.

Then add:

Some fresh ground sea salt

Tablespoon or so of chili powder

2 or 3 Teaspoons of cumin

Hot pepper flakes

Several whole cloves of garlic

1 can of fire-roasted organic, chopped tomatoes with green chilis

1 cup of water or chicken stock

2 Tablespoons of extra virgin olive oil

1/2 fresh lime, squeezed

Handful of cilantro, chopped for garnish when done cooking

Keep in mind, I don’t measure ingredients, I just start throwing in stuff, so all the measurements are approximate.

Cook on low 4-6 hours or until done and tender.

[At some point if you threw your chicken in half frozen like I did, you may want to just break the chicken apart or cut it up in smaller pieces.]

Squeeze fresh lime juice over chicken just before serving and garnish with chopped cilantro.

Add a can of black beans if you would like.

Then you can serve in soft tortillas with sliced avocados and lettuce, or serve over brown rice or quinoa.

Yummy! Can’t wait till dinner time!

Note: If it’s really juicy/saucy, then separate chicken from sauce and serve sauce on the side or save to make chicken tostada soup with the leftovers.

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.

Beef, Chicken or Turkey Thai Lettuce Wraps

RENOIR — Photo courtesy Fazela Vohra, http://kharasmithaas.wordpress.com

This is an often-requested meal in my home. It’s filling, but not heavy; it has plenty of power-packed nutrition, colorful antioxidants, and fat burning power. The more brightly colored veggies you add, the more nutrition you get!

There are plenty of variations on this theme, so I will start out with my Thai-style recipe and give you some other ideas at the end of this recipe.

For individually custom-made wraps, serve the vegetable toppings in separate bowls and let everyone make their own healthy creation. This is a great way to serve to children, as each kid will delight in making their own ‘masterpiece’.

This dish has lots of fresh ginger, a great superfood addition. Ginger is well known as an anti-inflammatory, an immune enhancer, a digestive aid, and can actually kill certain types of cancer cells. So, don’t be shy with the ginger, add as much as you like!

The best type of lettuce for lettuce wraps is organic green or red leaf lettuce, Boston, Bibb or Romaine. Many restaurants use iceberg lettuce in this dish, but iceberg lettuce has virtually no nutritional value.

Ingredients
1 lb of ground grass fed beef, free range ground turkey or chicken
2 Tbsp of extra virgin olive oil
Sea salt to taste (1/2 tsp or so)
1 small onion, minced
2-3 cloves garlic, minced
1-2 tsp of fresh ginger, grated or minced
Juice of one lime or 1 Tbsp rice wine vinegar
2-3 Tbsp of soy sauce
Pinch of sugar
Hot pepper flakes to taste (just a shake or two will do)
6-8 lettuce leaves, washed and dried

Toppings
1 bunch of fresh cilantro, chopped
1 bunch of green onions, chopped in 2” pieces, and sliced vertically
1 sweet red bell pepper, sliced in thin slices
1 small zucchini, grated
2-3 carrots, grated
1 firm but ripe avocado, sliced thin
1 or 2 tomatoes, chopped

Directions
Lightly brown the meat in a frying pan with the extra virgin olive oil over medium heat with the garlic, onion, ginger, and salt. Add lime juice, soy, pinch of sugar and a sprinkling of hot pepper flakes. Cook on low for another 1-2 minutes.

Scoop a couple of spoonfuls of the meat mixture on a lettuce leaf, add your choice of whatever suits you, and wrap by folding one end over and then wrapping the sides. (It’s probably going to drip, so hold over a plate). Enjoy!! Serves 2-4 or so depending on how hungry everyone is.

Variations
As I mentioned, there are a LOTS of variations on this. You can substitute grass fed thinly sliced grass fed meat like tri tip, flank, ribeye or sirloin steaks, etc. A Mexican version could include black beans, onion, tomato, green chili peppers, lettuce or shredded cabbage, salsa, and avocado or guacamole. Omit the ginger and soy and rice wine vinegar and add a couple teaspoons of cumin.

Lettuce wraps are also a great way to avoid the bread of sandwiches. So anything that you would eat in bread or a bun, just wrap with lettuce instead. I love turkey sandwich ingredients wrapped in lettuce instead of bread, or tuna salad. Even hamburgers are great this way. I have also found a lot of restaurants that have sandwiches on the menu are happy to substitute lettuce for the bread. Use your imagination; the possibilities are endless!

Lettuce leaves also make a great substitute for anything you would wrap in a tortilla—especially corn tortillas—avoid corn as much as possible.

Easy Chicken or Fish with Veggies in Foil Packets

You will find there are infinite variations—the only limit is your imagination! The great thing about this is that you can make them ahead of time and freeze or keep in the fridge until you are ready to pop in the oven or the grill. They are also a great thing to take for a picnic or camping!

Try substituting fish instead of the chicken, along with whatever veggies are in season at the time. You can use the oven, a charcoal or gas grill. If grilling, place packets away from direct heat so they do not overcook. I have even used this recipe a few times when camping as well, and it works beautifully on a grate over a fire too.

Potatoes are a delicious addition to this recipe. They soak up all the delicious juices of the other foods and spices. If you would like to use potatoes, cut them up in small pieces or slices, so they can cook thoroughly, otherwise the potatoes will take much longer to cook than the other vegetables.

Fresh or dried herbs and spices have huge amounts of concentrated antioxidants and nutrients, so try different combinations for a different taste sensation. And always be generous with the garlic too!

Ingredients
2 lbs skinless, boneless chicken breasts, sliced thin; or boneless, skinless thighs
1 red or white onion, sliced
½ lb fresh green beans, asparagus, sliced fresh zucchini, summer squash, etc.
2-4 white or sweet potatoes, quartered and sliced in ¼” or less thick pieces
2-4 Tbsp grass fed butter, or extra virgin olive oil
1-2 cloves minced garlic
1 tsp (or more) oregano, basil, thyme, rosemary or other herbs; fresh or dried
Sea salt, pepper
Foil sheets, approximately 12” x 10”

Directions
Heat oven to 350-375 degrees F, or grill at medium heat.
Place a serving of meat in middle of foil sheet, spread vegetables on top, drizzle with extra virgin olive oil or a small chunk of grass fed butter, season with garlic, herbs, salt and pepper, and wrap in a rectangular shaped package, bringing edges of foil together on top and sides and folding tightly a couple of times to seal in juices.

Place packets on a cookie sheet or shallow baking pan and bake in oven for about 30-40 minutes or until meat is cooked and vegetables are tender. If cooking on a grill, cook over medium high heat, and place packets away from direct heat source. If cooking over a fire, wait until fire has died down some, and coals are glowing red.

For fish, shorten cooking time to about 20 minutes or less, as fish usually cooks quicker, depending on the size and type. Try wild caught salmon, cod or tilapia.

Veggie Egg Quiche Cups

These are super easy to make and you can make them ahead, refrigerate and heat in a pan for a fast breakfast or snack on the run. Ingredients can vary from all types of veggies, to bacon, ham, cheese, etc. Another delicious idea is to take thinly sliced natural ham or even smoked turkey, place them inside the muffin cups, then pour egg mixture on top of them. Viola, ‘meat’ muffin cups!

Ingredients

6 eggs, beaten

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

¼ cup minced onion

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

dash of Tabasco or hot pepper flakes

Sea salt

Directions

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

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

You can refrigerate and re-warm these in a pan over low heat with a lid if you would like. DON’T microwave!

Add some fresh salsa and avocados. Delicious breakfast, snack or lunch!

Gluten Free Easy Salmon Patties

This is my ‘go-to’ dinner when I don’t have much on hand to make, and want something good without too much time and energy. I try to keep a couple cans of wild-caught sockeye salmon in the pantry, and generally have most of the the other ingredients on hand…

Salmon fishcakes with a side salad. Healthy, delicious seafood.

This is my ‘go-to’ dinner when I don’t have much on hand to make, and want something good without too much time and energy. I try to keep a couple cans of wild-caught sockeye salmon (you can find this at Trader Joe’s, Whole Foods, or your regular grocery store) in the pantry, and generally the other ingredients tend to be a part of my refrigerator and pantry staples.

While you can use most any kind of salmon, these are delicious using canned wild red sockeye salmon. The bright red color means the salmon is not only full of flavor, but also abundant omega-3s, and high levels of vitamin D, and astaxanthin (as-tuh-zan-thin) … a red-orange pigment with rare super star antioxidant power.

While salmon gets a lot of attention for being rich in omega 3 fatty acids, it also has other unique nutritional properties that are equally important. Salmon contains short protein molecules called peptides that possess significant anti-inflammatory properties.

Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of omega 3 fatty acids, vitamin D, and immune-supportive selenium. It is also a very good source of muscle-building protein, and energy producing, heart-healthy B vitamins: niacin, B6 and B12; as well as phosphorus and magnesium.

Since I like to spice things up a bit, I added some red pepper flakes and Frank’s Redhot sauce to it. Cayenne and hot peppers actually raise the metabolism, fight inflammation, and protect the heart and blood vessels. The capsaicin in the hot pepper helps to burn fat, so besides the taste, it does great things for your body! Measurements are all approximate, so adjust the seasonings to your own taste.

Ingredients

2 cans (6.35oz) of wild caught sockeye salmon, drained

2 organic, free range eggs, beaten

1 tsp dill

1/4 -1/3 cup gluten-free bread crumbs (or throw two slices of gluten-free or Ezekiel bread in your food processor and mix. Viola! Bread crumbs.)

1 tsp of Frank’s Redhot sauce, to taste

Juice of one lemon or lime

6-8 green onions, chopped

Handful of parsley minced

½ tsp of garlic powder or 1 garlic clove, minced

¼ cup brown rice flour, almond meal, or coconut flour

Sea salt and pepper to taste

2 or more Tbsp of coconut oil or grape seed oil, or any combination of these oils.

Directions

Mix all ingredients except oil and half of the breadcrumb mixture in a glass bowl with a fork. I let the salmon mixture remain pretty chunky, as long as it sticks together.

Heat an iron skillet or frying pan over medium heat with the oil/butter. By hand, form small patties of the salmon mixture (keeping them small helps keep them from falling apart), press into flour or almond meal, on both sides, and place in pan.

Cook until golden brown, about 5-7 minutes on each side. (Careful flipping the patties, they tend to fall apart easily). Serve with lemon wedges, hot sauce or plain organic yogurt. Serves 4.

Enjoy!

Till next time, stay healthy and lean!

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

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

Nutrition made Easy. Simple.Smart.Nutrition.

Easy, Fat-Burning Chili

I made this chili this weekend for a group mountain bike outing.I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

Tired of holiday eating and holiday food? I know I am. Ready to get back to normal? Maybe lose a few pounds that you picked up over the holidays?

The trick to quick weight loss (and better health) is to pitch the holiday cookies, breads, rolls, and starchy, processed foods. Grains (even whole grains) and sugars are your enemy. As soon as you can wrap your head around this fact, you are well on your way to quick and easy weight loss.

What foods are the best fat burning foods? The best fat burning foods are those foods that nourish your body, satisfy your hunger (you do not have to starve to lose a few pounds!), and KEEP YOUR BLOOD SUGAR STABLE. That includes healthy fats, a good protein source, fiber and antioxidants.

That’s why this healthy chili recipes is just the ticket. Warming, satisfying, delicious, and full of antioxidants, protein, and fiber.

Fat Burning, Supercharged Chili

I made this chili this weekend for a group mountain bike outing. After a long ride outside in the fresh air, sunshine, wind and chilly air, nothing tasted better.

I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

I personally like LOTS of seasoning, but try to keep it under control when serving this for a group!

The added spices and ‘secret ingredients’ in this chili add a massive amount of healthy, fat burning antioxidants, vitamins, minerals and fiber.

I always add a generous amount of cumin. Not only does it taste great, but cumin stimulates your body’s pancreatic enzymes, which aids in digestion and your body’s ability to absorb nutrients. Cumin also contains iron–and it has powerful antioxidant properties as well. The latest research also shows that cumin has the power to keep blood glucose in check, adding to its fat burning potential.

Oregano contains two oils, thymol and rosmarinic, that are also very potent antioxidants. These antioxidants are so potent that they contain 42 times more antioxidant power than apples, 12 times more than oranges and 4 times the antioxidants of blueberries. Oregano also has anti-bacterial properties, as well as providing vitamin K, iron and manganese, an often overlooked but essential trace mineral.

One of my chili’s ‘secret’ ingredients is cinnamon. Cinnamon has the ability to lower your LDL (the bad kind) cholesterol, keep blood sugar stable, (which means you stay in fat burning mode!), fight certain types of cancer, and helps prevent harmful blood clots (like the kind that cause heart attacks and strokes).

The touch of chocolate in the chili adds a dark, rich flavor to the chili. Dark chocolate powder is chock full of flavenoids, a powerful type of antioxidants. It also contains a rich source of magnesium, a mineral the majority of people are deficient in. (Did you know one of the reasons people crave chocolate is because they need magnesium?) The serotonin and other phytochemicals in chocolate also have a calming effect on mood and lift depression.

Chili peppers have some very powerful medicinal properties. Although some chiles are quite hot, many are valued for their soothing effects on the digestive system, their warming effect on the body, circulation, and as a hangover remedy. (Bet you wished you knew about that yesterday!)

Peppers, especially the hotter ones can prevent heart attacks and strokes and are proven to ease depression and create endorphins.

And chili peppers actually raise your metabolism and help you burn fat better.

I add a variety of chili peppers (canned green chilis, chili powder, paprika, chopped jalepenos, etc.) for the best flavor.

On top of all that you have the super healthy (Omega 3, and CLA) fats in the grass fed beef, the lycopene in tomatoes (known for its cancer fighting ability), and the anti-inflammatory and immune strengthening power of the onions and garlic.

So you see—how can you not feel GREAT when you eat this chili?

Ingredients
1 lb of grass fed ground beef or bison, or beef stew meat, chopped in small pieces
1-2 Tbsp of olive oil
1 medium red onion chopped
4-5 cloves of garlic chopped
2 Tbsp of cumin, or more to taste
2-4 Tbsp of chili powder (I used Whole Foods’ “Valle de Sol”)
1 Tbsp of oregano
1 Tbsp of cinnamon
2 tsp of unsweetened organic cocoa
1 tsp smoked paprika or regular paprika
1 can of crushed fire roasted organic tomatoes
1 to 2 cups of water
2 14 ounces cans of any combination of kidney beans, black beans or pinto beans
1/2 cup raw pumpkin seeds
1-2 Tbsp of Frank’s red-hot sauce
½ to 1 tsp of sugar
Red pepper flakes to taste (be careful, these get hotter as they cook!)
Sea salt

Directions
Brown meat over medium heat with onions, garlic, salt, and seasonings. Add in rest of ingredients, and simmer over low heat, 1-2 hours, stirring occasionally. Adjust seasonings to taste, keeping in mind that red pepper flakes pick up heat and intensity as they cook.

Garnish with grass-fed grated cheese (if you would like), avocado slices and a big handful of chopped cilantro. Serves about 4.

Note: This is great for leftovers and tastes even better when it’s re-heated as a leftover. The flavors and spices all mingle together and become richer and tastier.

If you really like your chili served over noodles, try it with spaghetti squash instead, for a gluten free, grain-free version. (Slice a spaghetti squash in half, scrape out seeds and bake, cut side down in ½ “ water in shallow pan covered foil, 30-40 minutes in oven at 375 degrees F. Scrape out “spaghetti with a fork.) Voila! Chili Mac the healthy way.

Salmon with Cranberry-Orange Salsa

In a scene straight out of the TV show, “Chopped” I was looking to make something tasty for dinner in a hurry. I had an orange, fresh cranberries, salmon and…

In a scene straight out of the TV cooking show series, “Chopped” I was looking to make something tasty for dinner and being in a hurry, I decided to just use what I could find in the fridge.

Hmm…an orange, cilantro, some fresh cranberries, and a piece of frozen salmon.

What to make?

Well, I decided to make salsa out of the cranberries and serve it with the salmon. I was delighted with how good it was! You will be too, when you try this recipe.

The tart taste of the fresh cranberries mixes with the sweetness of the orange and picks up the flavor of the salmon in a fresh new way. Your taste buds will be absolutely delighted!

Cranberries are one of the few foods totally native to North America.

Native American Indians ate cranberries cooked and sweetened with honey or maple syrup. Cranberries were also used as a medicine and a poultice for wounds. The tannins in them help to contract tissue to stop bleeding, and we now know that compounds in cranberries have powerful antibiotic effects as well.

While cranberries are best known for helping urinary health, recent studies now suggest that this little red super berry is beneficial for the gastrointestinal tract, prevents cavities, helps prevent kidney stones and gallstones, aids in recovery from strokes, prevents cancer, lowers LDL (bad) cholesterol, and raises HDL (good) cholesterol. Not bad for one little berry, huh?

These phytochemical powerhouses are packed with five times the antioxidant content of broccoli, and rank higher in antioxidants than most fruits and vegetables!

Several newly discovered compounds in cranberries have also been found to be toxic to cancer cells including lung, cervical, prostate, breast and leukemia cancer cells. So you see, there is no reason to NOT eat cranberries!

Ingredients

2-4 wild caught salmon fillets (sockeye salmon is great with this-it has a firmer texture and sweeter taste)

Jerk seasoning (I used a pre-made powdered rub)

1 cup (or so) fresh cranberries, chopped, or lightly processed in food processor

½ small red onion

1 orange or blood orange, sectioned and cut

Juice of half a lime

Hot pepper flakes, to taste

2-4 Tbsp. chopped cilantro

1 tsp honey

Sea salt

Directions

Chop cranberries, and mix with orange, onion, lime, cilantro and hot pepper flakes. Season the salmon with jerk seasoning, and grill or broil till tender and flaky. Serve topped with cranberry mixture. Enjoy! Serves 2-4.

Eat well, be satisfied, burn fat and improve your health with the Fat Burning Kitchen Superfood Recipe book!

Till next time, stay healthy and lean!

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

Nutrition made Easy. Simple.Smart.Nutrition.

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!

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

Nutrition made Easy. Simple.Smart.Nutrition.

Guacamole Deviled Eggs

These delicious eggs have guacamole as a healthy addition to the egg yolks. So on top of all the great fat burning benefits you get from eating the eggs and the yolk, you get the healthy fats, vitamins and minerals in the avocado as well. This high protein, low carb snack will keep your blood sugar stable.

PHAT GUACAMOLE DEVILED EGGS

The healthy fats and other nutrition you get from avocados help your body to maintain proper levels of hormones that help with fat loss and muscle building. The healthy fat in avocados helps control insulin levels and gives your brain a signal that you are satisfied when you eat them, so you eat less.

Avocados contain plenty of oleic acid, a monounsaturated fat that helps lower cholesterol and is helpful in preventing breast cancer and other cancers. One cup of avocado has about a quarter of your required daily amount of folate, or folic acid, a B vitamin that plays an essential role in making new cells by helping to produce
DNA and RNA.

This hunger satisfying low carb snack will keep your blood sugar stable, fill you up, replenish and fuel your body with lean, fat burning nutrition.

Check these out—they are absolutely delicious!

Ingredients

4-6 eggs, hard-boiled

1 avocado

1 clove minced garlic

¼ cup finely minced red onion

1 small roma or plum tomato, seeded and finely chopped

2-4 Tbsp chopped cilantro

Frank’s Redhot sauce or Tabasco, more or less to taste, depending on its hotness

1 tsp lemon or lime juice

Cilantro, chopped

Sea salt

Directions

Peel hard-boiled eggs and cut in half length-wise. Gently pop out yolks into a small bowl with avocado, garlic, tomato, onion, hot sauce and lemon juice. Mash yolks and avocado mix together. Season with sea salt, and freshly ground black pepper to taste.

Refill egg whites with the yolk/guacamole mixture, sprinkle with chopped cilantro.

Serves 4.

Enjoy! Or take to the next party you go to–everyone will love this new twist on deviled eggs!

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.

(Almost) Paleo Cranberry Muffins

Gluten, dairy and nut free muffin recipe. Only a small amount of rolled oats..

Well it’s January, and for most of us in the industrialized world, that means it’s time to get our diet and lifestyle back on track. And that means eating cleaner, reducing the processed stuff and generally avoiding sugar and refined flours. I take it a step further and really try to embrace a more Paleo diet. That means no flour or grain whatsoever, very little sugar, less starchy stuff, and more fresh organic vegetables, naturally raised meat and fish, and healthy fats.

All of this is great, but the sudden withdrawal of even the little bits of (gluten free) grains and sugar that I had, makes me crave it. So without totally blowing my diet, I decided to whip up some muffins, in hopes they’d take away my cravings. They hit the spot! And they seem to be very popular with everyone who has tried them thus far.

Muffins, fortunately, are an inexact science—unlike cakes or baking bread. Or perhaps I’m lucky and just know the right ingredients to add in the right amounts. Regardless, I started throwing together ingredients, and Viola! Out came these beauties. And Lo and Behold. They were pretty tasty. I am already on my third batch in the past week.

Cranberries have some of the highest quantities of antioxidants out there. They even top blueberries! They are full of vitamin C, making them great as an immune booster, and their unique properties fight harmful bacteria in the digestive system, They also help to prevent kidney stones, prevents cancer, and lower LDL (bad) cholesterol and raises HDL (good) cholesterol. Not bad for one little berry, huh?

According to a recent study from Cornell University, cranberries also contain compounds that are toxic to a variety of cancer cells including lung, cervical, prostate, breast and leukemia cancer cells.

Fresh cranberries–not the frozen or canned kind–have the highest levels of nutrients, and are at their peak usually in the late fall and early winter, just in time to add their bright color and tart tangy flavor to holiday meals. Since they are hard to find any other time, I usually stock up on the fresh ones and throw them in the freezer to use in smoothies, sauces, and muffins.

Almost Paleo Cranberry Muffins

Ingredients

2 cups fresh or frozen cranberries, whole
1/3 cup sugar
2-3 tsp cinnamon
1/2 tst nutmet
2 Tbsp honey
1/3 cup ground flax seed
½ cup oats
1/3 cup walnuts, pecans, or almond slivers (optional)
1/3 cup melted butter or coconut oil
½ tsp sea salt
2 tsp baking powder
¼ cup protein powder (I used the “Raw” brand)
1 large egg
1 Tbsp vanilla

Directions

Preheat oven to 400.
Grease muffin tin or use paper muffin cups
In a bowl, mix all ingredients except cranberries and stir vigorously
Add cranberries, stir
Divide into muffin cups
Bake at 375 for 25 minutes or until centers are done.
Cool and enjoy!

Asian Spicy Pork Meatballs

These were a hit at the last party! A yummy party treat or just anytime for a delicious Asian-inspired dinner.

A yummy party treat or just anytime for a delicious Asian-inspired dinner. Serve with delicious Pineapple Salsa on the side. (See below for recipe.)

Asian Spicy Pork Meatballs

Ingredients

1 lb ground pork

1 egg

1/3 cup coconut flour

½ red onion, diced finely

2 cloves garlic

2 T fish sauce

2 T soy sauce

2 teaspoons finely chopped or grated fresh ginger

2 T Thai sweet red chili sauce

½ teaspoon salt

a handful of chopped cilantro

2 T sesame seeds

Directions

Mix all ingredients together well. (I used my clean hands)

Roll in 1 ½” diameter balls.

Place on a baking sheet with sides, so the juice doesn’t run off.

Bake in a 375 degree oven for 30-40 minutes, turning to brown evenly.

Serve immediately or in a crockpot with the juice from the pan.

Serve with Pineapple-Mango Salsa on the side, below.

Pineapple Mango Salsa

This is delicious served with the Asian Meatballs, Porkchops, Fish, or even Chicken. Liven up a dinner with the sweet and spicy taste of pineapple and mango, high in vitamin A, antioxidants and digestive enzymes. Enjoy.

Half of a decent sized pineapple, chopped in small pieces

1-2 ripe mangos, chopped

½ red onion

1-2 cloves of garlic minced

1-2 Romano tomatoes, chopped

Handful of cilantro, chopped

Juice of 1-2 limes

Touch of sea salt

Mix all ingredients together, serve or refrigerate.

Cat’s book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 100,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

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

Nutrition made Easy. Simple.Smart.Nutrition.

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.

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers are ideal!

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers work great!

This particular recipe uses bacon, eggs, sweet onion and green onion and sliced carrots. You can also add peas, broccoli, fresh tomatoes, zucchini, spinach, kale, parsley, cilantro or whatever other yummy veggies you’d like to add. The key ingredients are cooked quinoa, sweet or green onion, bacon and eggs.

When I make quinoa, I like to make a big batch, because the leftovers are great for breakfast. This recipe is quick and easy and absolutely delicious and satisfying–and very nutritious as well! This recipe serves two but is easily expandable to 4 or more. There are no hard and fast measurements here, just add more ingredients for a bigger crowd.

Ingredients

1 cup cooked quinoa

3 slices of (natural, nitrite free) bacon

1 or 2 organic, free range eggs

1/4 cup sweet onion, coarsely chopped

3 green onions, chopped

1-2 carrots, sliced

1/4 cup frozen peas

handful of cilantro or parsley,if desired

1 Tbsp of olive oil

Sea salt and hot pepper flakes (optional)

Directions

In a skillet, cook the bacon till done, but not too crisp. Set aside to cool, then cut or break into smaller pieces. Scramble egg in pan with leftover bacon grease and set aside with bacon.

Add vegetables, and stirfry in leftover bacon grease until slightly tender but not mushy. (5-6 minuutes)

Add olive oil to pan, and add cooked quinoa, and stir into veggies and heat through. Add chopped bacon and egg and mix in with quinoa-veggie mix. Add sea salt and hot pepper flakes and serve. Enjoy! You will have superpowered energy to burn all day!

Till next time,

Stay healthy and lean!

Find out what foods age you the fastest and how to reverse aging here.

And get the Anti-Aging Superfoods Recipe book too!

The Top 101 Foods that Fight Aging

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

Nutrition made Easy. Simple.Smart.Nutrition.

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.

Chicken, Tomatoes and Okra, OH MY!

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

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

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

Chicken, Tomatoes and Okra Saute

1 lb or so of organic boneless, skinless chicken thighs

2 Tbsp of extra virgin olive oil

1 large red onion, chopped

2-4 cloves garlic minced

4 fresh, ripe tomatoes, chopped

8-10 small okra, sliced in thick slices

2 tsp oregano

2 tsp basil

1/4 white wine

sprinkle of red pepper flakes

2 Tbsp chopped fresh parsley

sea salt and black pepper, to taste

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

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

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold 100,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

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

Nutrition made Easy. Simple.Smart.Nutrition.

Refreshing, Sockeye Salmon Salad

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

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

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

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

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

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

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

Ingredients

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

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

1 Tbsp lemon juice

1 Tbsp capers, drained

1/3 cup finely chopped fennel root

1/3 cup finely diced red onion

Pinch of organic black pepper

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

4-6 large leaves green or red leaf lettuce

Directions

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

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

A Healthier Mayonnaise

Ingredients

1 whole (fresh, organic) egg

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

Directions

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

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

Stay Healthy and Lean!

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

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

Nutrition made Easy. Simple.Smart.Nutrition.

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

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

Breakfast is truly an important meal.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Ok, so what about ‘Primarily Paleo’ people?

Great Paleo breakfasts are truly not that hard, either.

How about a yummy fresh berry smoothie?

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

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

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

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

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

Egg quiche cups

6 eggs, beaten

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

¼ cup minced onion

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

dash of Tabasco or hot pepper flakes

Sea salt

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

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

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

http://wheatfreedairyfreebreakfastrecipes.blogspot.com/

There are some particularly good recipes here for sure!

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

Till next time, stay healthy, energetic and lean!

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.