-- Simple Smart Nutrition

Vegetable Chicken Soup

I was fighting off a cold today and the Boulder weather was unusually cloudy and chilly today. So vegetable soup seemed the answer! This has chicken in it, but you can easily make it vegetarian or add beef instead.

Chicken Vegetable Soup

Ingredients
1 lb or so chopped up chicken thighs
Several cloves of garlic, chopped1 small red onion, chopped
Shiitake mushrooms, sliced
3-4 carrots, sliced
4 stalks celery, chopped
Green beans, chopped
1 medium zucchini, chopped
2-3 tomatoes, chopped
Several leaves dinosaur kale
1 carton chicken broth or vegetable broth
2 cans garbanzos
1 cup white wine
3-4 bay leaves
tsp or so of rosemary
tsp or so basil
smoked paprika
sea salt and black pepper
squeeze of Sriracha sauce
juice of one lemon
2-4 cups water
Extra virgin olive oil
2 Tbsp butter

Directions
In a large pot, add olive oil and butter, turn pan on medium high. Chop up chicken in chunky pieces. Add garlic, mushrooms, and onion, and cook until chicken is done. Add other vegetables, and cook/saute for a few minutes. Add seasonings. Add broth, wine, lemon juice, garbanzos, and water. Bring to a boil, add lid and cook for an hour or more over low to medium heat with lid on. Serves–a bunch of people, or makes great leftovers! Enjoy!

Venison Steak with Root Vegetables

An easy dinner with summer’s harvest veggies. This is a venison steak, thanks to our friend Mark, but you can buy a delicious grass fed steak too! Add in some local, fresh green beans and some sauteed root veggies (we used potatoes, carrots and squash), with a little pesto on top, and PRESTO! You have a delicious, healthy, low carb fat burning dinner.

Zoodle Artichoke Spaghetti

Zoodles are the new noodles! Full of nutrition, and LOW CARB! No more fattening, gluten-y pasta. Zoodles are the fat burning version of yumminess. I just got a Veggie/Noodle maker so I thought I’d give it a try. You can buy these gizmos at Target or any local kitchen gadget store. Or online…they aren’t expensive! Or, you can often buy Zoodles at some stores already zoodled! If not, just make some thin sliced zucchini and/or summer (yellow) squash.

Ingredients
Garlic-I used a lot!
Red onion, sliced or chopped
Olive oil
Canned artichokes
Organic red pasta sauce (check for a low sugar or no sugar variety)
Ground beef

Directions
Saute in onions and garlic in pan, set aside. Cook beef in another pan, add artichokes and red sauce and heat on low. Add ZOODLES or zucchini to onions and garlic and saute over high heat stirring the whole time for about 3-5 minutes. Dont over cook. When tender but still firm, remove from heat.
Add salt and ground pepper.
Drain excess water from zoodles, and pile zoodles on plate. Add generous scoop of red meat sauce and enjoy!!

Can be made without meat if desired.

Damn Big Salad!

My local healthy grocery store has an amazing little salad bar with organic veggies. I go there almost daily, I mean DAILY for a salad. I try to vary it some, but usually just end up getting a bit of everything–as far as veggies go. I mean, even if you are eating a low carb diet (which I am), veggies are basically free–in terms of carbs and calories (does anyone count those anymore?). AND they are FULL of all kinds of amazing, awesome nutrition, antioxidants, and massive phytochemicals that fight cancer, disease, keep you young and trim your waistline. Go for it!

If you can find a great salad bar near you–and avoid all the gloppy, fattening, sweet, processed foods, load up. I usually get a pile of greens, red onions, red cabbage, carrots, tomatoes, arugula, mushrooms, artichokes, and a little bit of beans or garbanzos. Drizzle with EVOO and a snizzle of apple cider vinegar. Dig in! Sometimes I add a few chunks of roasted chicken or hard boiled egg too.

Mediterranean Chicken and Veggies

A quick and easy, but fantabulous meal! Keeping a rotisserie chicken on hand is the best way to find a base for an easy and quick lunch or dinner. Try this one from my friend who is making a wonderful documentary about What to Eat.

Mediterranean Veggies with Rotisserie Chicken

Ingredients
Eggplant
Red onion
Red pepper
Green pepper
Zucchini
Fava beans
Olive oil
2-4 cloves garlic
Sea salt and fresh pepper
Oregano and/or basil
Grated Parmigiana Reggiano

Directions
In a big frying pan, heat the olive oil, and saute the onion and garlic till tender. Add other veggies and saute until tender. Add chopped chicken and heat for a couple minutes. Add oregano or basil if desired, serve topped with Parmigiana Reggiano (optional).

Harvest Apple Walnut Salad

This is such a great salad for this time of year–or whenever you can find fresh, crisp tart apples. Apples have so many health benefits, the list can go on forever…

Try this with a bowl of plain Greek yogurt for breakfast!

Apples contain compounds that help prevent osteoporosis and increase bone density, help asthma, protect brain cells from free radical damage, lower cholesterol, prevent lung, liver, breast and colon cancer, maintain a healthy digestive tract with their rich fiber and help in weight loss. Whew!

Always choose organic apples whenever possible, as conventionally grown ones are highly sprayed with lots of toxic pesticides–that cannot be washed off–they are IN the apple. One of the best new varieties out there is the honeycrisp–although they are expensive–they have the perfect blend of juiciness, tartness, and crispness. They are great in a salad or just eaten out of hand.
And don’t forgot those walnuts in this salad are full of healthy fats, including omega 3 fats which are anti-inflammatory, high in protein, and help you burn fat better! What are you waiting for??

Salad Ingredients
2 cups cored and sliced apples with skin on
Juice from 1 lemon
2 cups celery, sliced
1 sweet onion
1/2 cup walnuts
Red leaf lettuce leaves

Dressing
1/2 cup Primal or homemade mayo
1/4 cup apple cider vinegar
1 Tbsp honey
1 Tbsp grainy mustard
Sea salt to taste

Directions
Chop apples and toss with lemon juice in small bowl. Add celery, onion, and walnuts into a large bowl, mix in apples and toss all ingredients.

Blend dressing ingredients in separate bowl by hand until smooth. Pour over salad and toss. Serve on top of lettuce leaves and garnish with some chopped celery tops. Serves 4.

Zucchini and Tomatoes with Basil

When zucchini and tomatoes are in season, nothing compares to the delicate nutty taste of fresh picked zucchini and the sweet juicy tang of tomatoes. Finding both of these locally grown means that these vegetables are at their peak of flavor and nutrition. Tomatoes are full of lycopene and other powerful antioxidants, as well as vitamin A and C. Zucchini is an excellent source of manganese, vitamin C, magnesiu, vitamin A, fiber, potassium, folate, copper riboflaviin and phosphorus.

Basil is also a powerful superfood and contains flavonoids anv volatile oils which are uniquely health protecting. Basil actually provides protection against dangerous bacteria which can cause food poisoning including: listeria, staph, E.coli, and more.

Ingredients
1lb or so of fresh small zucchini, sliced thinly
2-3 firm medium to small tomatoes, (Roma tomatoes are good), chopped
2 Tbsp extra irgin olive oil
2-4 cloves of garlic crushed and minced
handful of fresh basil chopped
sea salt
fresh ground pepper
1-2 Tbsp grass fed butter
A couple of thin slices of prosciutto or cooked bacon

Directions
Add olive oil, zucchini, and garlic to a pan over medium heat and cook for a couple minutes until zucchini is beginning to be tender. Add tomatoes, seasoning and just heat through–30 seconds or so. Add bacon and basil and toss. This is also AMAZING added to scrambled eggs!

Serves 4

Quinoa Tabouli Salad

this Middle Eastern salad normally uses cracked wheat, but quinoa is a much better, gluten free substitute. Quinoa is not really a grain, but a seed, and it is packed with antioxidants, nutrients and ALL the essential amino acids. Quinoa is high in protein, making it a good substitute for meat–it is also high in lysine, important for tissue growth and repair.

Quinoa also contains magnesium, manganese, copper, iron and phosphorus, along with antioxidants, B vitamins, and fiber–especially helpful to those who suffer from migraines, high blood pressure, diabetes and heart disease. Quinoa also contains lots of riboflavin, a B vitamin needed for energy production.

This salad is great chilled, or served at room temperature. For added flavor and protein, add some raw or natural feta cheese on top.

Ingredients
2 cups cooked and drained quinoa (try red, black or a combination of colored quinoa)
1 cucumber, chopped
2 medium tomatoes, chopped, or 1 cup cherry tomatoes, halved
1 bunch green onions
1/2 cup fresh mint
2 cups fresh chopped parsley
2-4 cloves garlic, smashed and minced
1/4 to 1/3 cup feta cheese (optional)
cup up chicken for extra protein (optional)
almonds (optional)

Dressing
1/2 cup fresh lemon or lime juice
1/2 cup extra virgin olive oil
sea salt and fresh ground pepper

Directions
Cut up veggies for salad and toss with quinoa and dressing. If you have time, this tastes better after 2-4 hours when vegetables and quinoa soak up dressing better. Serves 4.

Easy Shish Kabobs

Read about the amazing health power of onions here!

Shish Kabob Ingredients
2 lbs beef, lamb, chicken cut into 1 and a half inch cubes
1/2 lb of Baby Bella or white button mushrooms
1 large or 2 smaller sweet red onions or Vidalia onions quartered
1 medium zucchini or summer squash or both cut into thick slices and sliced down the middle
1 fresh pineapple cut into thick slices
1 each green, yellow and red peppers, quartered and cut into 1″ slices

Marinade
1 cup tamari (gluten free soy sauce)
3 Tbsp of honey
Juice of 1 lemon or lime
2-4 cloves of garlic, crushed and minced
1 thumb freshly grated ginger root
a couple shots of Tabasco sauce, Sriracha, pinch of cayenne, OR hot pepper flakes

Directions
Mix up marinade in large glass bowl or glass baking dish. Cut up meat and veggies and place all EXCEPT THE PINEAPPLE in marinade. (don’t put pineapple in with meat and veggies, it turns the meat into slimy mush-ugh!)

Marinate 1-4 hours or overnight. Thread meat onto skewers and thread veggies and pineapple onto separae skewers. This prevents veggies from getting overcooked while meat is cooking. On a grill over medium high heat, grill skewers, turning carefully until evenly browned and meat is cooked through-or at least pink if beef. Delicious served with browned garlic and quinoa.

Dairy Free Pralines n’ Cream Ice Cream

This recipe contains rich and creamy coconut milk instead of cream from a cow. Coconut contains that good for you type of fat made up of medium chain tricglycerides which is utilized for energy. In other words, “healthy fats”. Coconut milk also contains an ingredient called lauric acid which strengthens your immune system, and fights off harmful pathogens like viruses, bacteria, and fungi. And these fats are great for your skin and hair as well.

Praline Ingredients
1 cup chopped pecans
5 Tbsp maple syrup or honey
dash nutmeg
dash sea salt1 tsp cinnamon

Directions
Mix all ingredients and spread in thin layer on baking sheet and bake at 300 degrees or about 20 minutes or until crispy.

Ice Cream Ingredients
1 cup coconut milk (full fat)
1 cup raw dairy milk or almond, flax or coconut milk
1/2 to 3/4 cup young coconut milk (optional)
1 Tbsp coconut oil
1/4 cup raw honey maple syrup
1/2 pure vanilla extract

Directions
Puree ice cream ingredients in blender or food processor until smooth and freeze 4 hours or more. Remove from freezer and puree again and fold in praline pieces. You can also use a regular ice-cream maker to freeze and thicken this dessert.

Veggie Omelet

(photo courtesy Greg Kiger)

Saute your favorite farmer’s market veggies–this one uses eggplant, onion, tomato, zucchini, and green bell peppers and pastured eggs, with raw goat cheese. BAM! Super breakfast!

Pumpkin Power Smoothie

A great breakfast when you want something light, fast and filling!

Ingredients
1/2 cup (approximate) Organic pumpkin
1 small or 1/2 regular/large apple
Protein powder (I used RAW protein powder)
shot of vanilla
1-2 tsp cinnamon
1 tsp turmeric
Handful of greens
Flax milk, coconut milk, almond milk, etc.
Add a Tbsp of coconut oil

Directions
Mix in blender until smooth. Add a few ice cubes if you like it cold.

Thai Turkey Meatballs with Red Curry Sauce

An awesome recipe that my talented daughter Christin created. It’s amazing!!

Meatballs
2 lbs ground turkey
1 cup zucchini, shredded & liquid squeezed out
1 tbsp fish sauce
1/2 medium red onion grated
3 garlic cloves, microplaned or finely chopped
1 tsp red curry paste (can buy in asian section in grocery store)
2 tbsp canned coconut milk
1 tsp hot pepper flakes
Olive oil, or coconut oil for pan

Sauce
Remainder of can of coconut milk
3 tbsp tomato paste
1 1/2 tsp red curry paste
1 tsp fish sauce
2 tbsp ginger, finely chopped
1/8 tsp hot pepper chili flakes, or to taste
Juice of 1 lime, plus zest of half

Directions
Mix the turkey, zucchini, fish sauce, onion, garlic, red onion, coconut milk, and hot pepper flakes together in a bowl. (I found it easiest to use my hands.)

Roll the mixture into roughly 1 inch size balls (around the size of a ping pong ball) and place on a baking sheet lined with parchment paper.
In a large skillet, put the olive oil or coconut oil and heat to medium. Begin placing the meat balls around the pan, be careful not to overcrowd. (I had to do a couple batches.) Brown on all sides.
In a separate dish, mix the ingredients for the sauce. When all the meatballs are finished browning, place them all back into the pan and pour the sauce. Let simmer on medium low for about 20 minutes or until the meatballs are cooked through. Serves 4-6, or makes great leftovers!

Sockeye Salmon Salad

Did you know all sockeye is wild caught? This is a big plus, so you know you are getting the best fatty oils and healthiest type of fish you can eat. Try this delicious salad!

Sockeye Salmon Salad
Most any type of wild caught salmon works in this salad, but sockeye salmon is definitely my favorite. You can find it canned and it’s delicious. Keep some on hand. Salmon contains a large amount of antioxidants, and the darker pink the flesh, the more antioxidants–as long as it is wild caught.

Salad with salmon, caviar and arugula on a white background

The pigment that helps to make salmon’s flesh pink is astaxanthin. Astaxanthin lowers C-reactive protein (CRP), which measures inflammation in the body and the blood vessels.

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.

Fresh Veggies with Garbanzos, Garlic and Olive Oil

This lunch is easy and quick and a picture is worth a thousand words. I made this the other day and it was delightful–especially since veggies are out, local, fresh and bursting with flavor!

Saute up a few chopped cloves of garlic in some butter. Add your choice of veggies and steam veggies until tender crisp. Top with a generous squeeze of fresh lemon, extra virgin olive oil, sea salt, and pepper and dig in!

Spicy Black Bean Veggie Bowl

Want something a little lighter? Meatless meals are great for you and great for the planet. Try this filling, fiber rich, brimming with antioxidants veggie bowl.

Ingredients
1 can of black beans
1/2 lb of green beans
2-3 carrots
2-4 garlic cloves
yellow squash or zucchini
1 red onion
fresh tomato
chili powder
cumin
salsa, hot sauce or sriracha
butter

Directions
In a frying pan with butter, add 1/2 onion and garlic, chili powder and cumin and stir and cook till tender. In a sauce pan, add to beans along with hot sauce and simmer over low heat. Wash veggies, chop carrots and squash and add remaining onion to large pan with a tbsp of butter, salt and pepper. Add about 1/4 cup water and lid, simmer over medium heat until tender–dont overcook! (ten minutes approx)

Spoon up beans in bowls and add veggies, chopped tomato, and a touch of hot sauce if desired. Enjoy! Makes 2-4 servings.

Mexican Turkey Lettuce Wraps

A little something spicy and delicious for an easy lunch or light dinner!

Ingredients
1 lb of ground turkey, either dark or white meat
garlic, minced
sea salt, pepper
pinch of cayenne
1/2 tsp or so of chili powder
1 tsp cumin
sweet vidalia onion
tomato
cilantro
salsa or hot sauce
green or red leaf lettuce
avocado
coconut oil, olive oil or butter

Directions
In a frying pan, heat up oil, add turkey, garlic, seasonings and cook till turkey is no longer pink. Chop up sweet onion, tomato and avocado and cilantro. Add turkey to large lettuce leaf, top with onion, tomato, avocado, cilantro and salsa. Mmmm-mmm. Serves 4.

Frozen Blueberry Treat

Easy, peasy! Just wash and freeze some organic blueberries. Or grapes. Keep in freezer and snack on frozen ones, or sprinkle with a touch of maple syrup and cinnamon for a cool dessert. Enjoy!

BLT Salad

Love Bacon, Lettuce and Tomato Sandwiches? This is a great way to enjoy that same great flavor, without the fattening bread–and with the addition of lots of green veggies, plus avocado!

Ingredients
Romaine, leaf lettuce, baby greens, supergreens, spinach, etc
Cherry tomatoes, sliced in half, or 1-2 larger tomatoes, chopped
4-6 slices natural bacon, cooked and chopped up
Avocado, chopped
Raw blue or goat cheese, optional
Extra virgin olive oil and apple cider or balsamic vinegar

Directions
Cook bacon ahead of time, chop. Clean and chop vegetables and lettuce. Assemble with generous amounts of bacon and avocado.
Add dressing before serving and garnish with cheese if desired.

Paleo Pumpkin Pancakes with Peaches

Pumpkin is great any time of the year–dont just wait until Thanksgiving. These delicious pancakes are made with pure buckwheat flour, ground flax and vitamin A rich organic pumpkin. Buckwheat is not made from a grain, it is from a seed, so it is low glycemic and anti-inflammatory. Plus–in Colorado, we have these amazing peaches grown in Palisade, Colorado and they are the sweetest, freshest, juiciest peaches I’ve ever had!

Ingredients (all measurements approximate)
1 can organic pumpkin puree
1/2 cup pure buckwheat flour (not buckwheat pancake ‘mix’, this has wheat flour in it.
1/2 cup ground flax seed
4 eggs
1 tsp vanilla
1 tsp of baking soda or baking powder
pinch of sea salt
pinch of nutmeg and cinnamon
water or almond/flax/coconut milk to thin batter if needed

Directions
In a big bowl, add dry ingredients and mix. Add eggs, vanilla, and liquid to thin to a medium batter. Heat up large flat pan and add tbsp or so of butter. Drop batter in pan to make small pancakes. Flip when pancakes have dry bubbles around edges. Garnish with fresh peaches or berries, grass fed butter and a drizzle of real maple syrup. Enjoy!

Southwest Veggie Scramble

Delicious, easy to throw together, superhealthy breakfast!

This one doesn’t really take any specific ingredients, just pull out a few veggies you have in the fridge and get scrambling!

Ingredients
handful of kaleasparagus
mushrooms
onion
red pepper
tomato
Sriracha sauce or salsa
sprinkle of cumin
2-4 eggs, whipped with fork
Sliced avocado
Cheese if desired

Directions
Chop up veggies and add to large pan (except tomatoes) with 1 Tbsp butter. Over medium high heat, stir and cook till tender. Add eggs, tomatoes and cumin, cook till done. Garnish with sliced avocado, salsa or sriracha. Enjoy!