Grapefruit, Arugula and Fennel Salad With Citrus Dressing

This is a delicious refreshing, zesty salad with the sweet tang of fresh grapefruit and citrus, the bite of arugula and a touch of fennel. Arugula, has powerful cancer fighting compounds in it. Arugula contains anti-cancer compounds known as glucosinolates.

Arugula, like the other cruciferous vegetables in its family tree, also has powerful cancer fighting compounds in it. Arugula contains a group of anti-cancer compounds known as glucosinolates. These compounds are highly active antioxidants and they stimulate natural detoxifying enzymes in the body.

Similar to other dark green leafy vegetables, arugula is rich in vitamins A, C, and K, as well as calcium, magnesium and potassium that help lower blood pressure and keep bones healthy. It’s a good source of iron for healthy red blood cells, and contains plenty of other important phytochemicals such as carotenes and chlorophyll, making it an excellent source of antioxidants as well. For milder tasting arugula, buy the baby arugula, or for more pungent flavor, buy the larger, mature leaves.

The thin, shaved slices of fennel are easiest to do on a good mandoline, or you can use a good, sharp chef’s knife to cut very, very thin slices. Variations on this recipe are delicious, too. I made this the first time without the zucchini and added in some delightful, nutty flavored, raw Swiss Gruyere (Whole Foods carries this) cheese and it was incredible!

This is a delicious refreshing, zesty salad with the sweet tang of fresh grapefruit and citrus, the bite of arugula and a touch of fennel.

Ingredients

½ half small bag of baby arugula (about 4 cups) or more, if desired

1 fennel bulb, white part only, sliced very thinly

1 grapefruit, sectioned

3-4 green onions, sliced thinly

 

Dressing

2 T of orange juice (fresh squeezed is best)

Juice of 1 lemon or lime

2 T of red wine vinegar

1 teaspoon of sugar

¼ cup extra virgin olive oil

 

Directions

Cut up grapefruit in sections, removing the membrane and saving the juice if possible. Squeeze any extra juice into bowl for salad dressing. Mix up dressing ingredients, and pour over salad right before serving. Serves 4.

A great accompaniment to fish or chicken dishes.

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.

Mexican Fiesta Salad with Lime Cilantro Vinaigrette

This is a super healthy meal full of color, fiber, antioxidants and absolutely bursting with vitamins and minerals!
This is a great meal for company, and perfect for summer when these ingredients are easy to find locally…

Mexican Fiesta Salad with Lime Cilantro Vinaigrette

This is a super healthy meal full of color, fiber, antioxidants and absolutely bursting with vitamins and minerals!

It will make you feel full of energy and vitality after you eat this wonderful salad. I like to make this when I have company over because it is so popular. Perfect for summer when so many of these ingredients are easy to find locally, bursting with freshness and nutrition.

I am sure this will become one of your favorites too!

Dressing

¼ cup chopped shallots

¼ cup fresh lime juice (juice of 1 lime)

½ cup fresh cilantro chopped

2-3 cloves of minced garlic

1/3 cup extra virgin olive oil

Sea salt and fresh ground pepper

Combine first four ingredients in medium bowl.

Gradually whisk in oil. Season with sea salt and pepper.

Salad

3 cups of thinly sliced red leaf lettuce (preferably organic)

3 cups thinly sliced Napa cabbage

2-3 Roma tomatoes, seeded and chopped

½ roasted red bell pepper (you can usually find these already roasted in the store or see below on how to roast your own)

½ roasted yellow pepper

Half (or more) firm avocado, peeled and diced

¼ cup minced red onion

Half a can black beans, drained and rinsed

1 small jalapeno, de-seeded, de-ribbed and minced

1-2 small tomatillos, chopped (green Mexican tomatoes)

¼ cup toasted pumpkin seeds or pepitas

½ cup crumbled queso anejo, or feta cheese (optional)

2 chicken breasts (optional), cooked and sliced thinly or shredded with a fork (I usually grill the chicken)

Directions

To roast peppers: heat oven on ‘broil’. Slice peppers in quarters; remove stem and seeds. Place skin side up on flat pan in oven near heat. Roast for 4-7 minutes until skin begins to turn black. Remove and cool. When cool, slide off blackened skin and slice up peppers.

Combine above ingredients in large bowl and stir in dressing just before serving. If you would like to make a meal out of it, add chicken. Serves 4-6.

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.

Dandelion Greens, Not Just Another Annoying Weed in Your Yard

What if there was a new drug that could cure liver disease, dissolve kidney and gall stones, aid digestion and weight loss, act as a diuretic, eliminate acne, relieve constipation, lower blood pressure and cholesterol…

Dandelion Greens, The Amazing Natural Medicine

Often overlooked as an annoyance in your yard, dandelion greens contain an amazing array of dazzling benefits.
What if you read in the news that medical science just discovered a new drug that could prevent or cure liver disease–including hepatitis, purify your blood, dissolve kidney and gall stones, help digestion, aid in weight loss, act as a diuretic, eliminate acne, relieve constipation and diarrhea, lower high blood pressure, prevent or cure anemia, lower cholesterol, reduce acid reflux, prevent various types of cancers, and prevent or control diabetes?

What if it had no harmful side effects?

All of these benefits are packaged in one plant—the dandelion.
The dandelion is one of nature’s top healing plant foods.

Dandelion has been used for hundreds of years in China, Europe, and the Americas to treat hepatitis, kidney, and liver disorders. And it’s often used as a natural treatment for hepatitis C, anemia, and general liver detoxification.

Rich in beta carotene (plant-based source of vitamin A), fiber, potassium, iron, calcium, cobalt, copper, boron, molybdenum, magnesium, phosphorus, B vitamins, vitamin D, and a good source of protein as well—this plant is as super-powered as you can get!
•    Vitamin A is important in fighting cancers of epithelial tissue, including mouth and lung.


•    Potassium rich foods, balanced with magnesium, help keep blood pressure down and reduce risk of strokes.


•    Fiber helps stabilize blood sugar, lowers cholesterol, reduces cancer and heart disease, and assists in weight loss.


•    Calcium, boron and phosphorus and magnesium work together to build strong bones and can lower blood pressure.


•    B vitamins help reduce stress, aid the nervous system and give you energy.
Dandelion’s strong diuretic properties help to lower blood pressure, and remove excess fluids from the body by increasing urine output, helping to flush toxins from the body.

Dandelion is excellent for reducing edema, bloating, and water retention. Dandelion diuretic is actually as effective as the potent diuretic drugs, Furosemide and Lasix, used for congestive heart failure and cirrhosis of the liver, with none of the serious side effects.

Dandelion roots contain inulin and levulin, substances that may help balance blood sugar, making it helpful in treating diabetes. Inulin, a soluble fiber, also helps digestion by feeding the healthy bacteria in the intestines, where it increases nutrient absorption as well.

Dandelion has had a long history of being effective for helping with weight loss.
In controlled tests on laboratory mice, a loss of up to 30% of body weight in 30 days was possible when the animals were fed dandelion extract with their food.

The bitter substance in dandelion (taraxacin) stimulates effective digestion.
The bitter taste actually promotes the secretion of bile from the liver and gallbladder, as well as hydrochloric acid from the stomach.

Choline is another ingredient of dandelion that is a liver stimulant.

Our livers work very hard to filter the toxins that we come into contact with on a daily basis, and need help removing some of these modern day poisons from our body. Rough skin and acne, constipation, gas and bloating, frequent headaches, and PMS are all possible indications of an overburdened liver.

Dandelion is high in Linoleic and Linolenic Acid–essential fatty acids (omega 3 and omega 6) required by the body. These fatty acids can lower chronic inflammation, such as proliferative arthritis, regulate blood pressure and the menstrual cycle, and prevent unhealthy blood clots.

Both dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol.

On top of all that, dandelion contains multiple anti-diarrheal and antibacterial properties.

Dandelion greens are high in oxalate, a naturally occurring anti-nutrient found in some fruits and vegetables that binds up minerals preventing their full absorption and can contribute to kidney stones, gallstones, and gout in susceptible people. 

But luckily, oxalate can be easy to mitigate by simple and light cooking as in the recipe below. 

If you pick wild dandelions, rather than purchasing them at the market, you can take advantage of the flower and roots, which also offer health benefits. But be sure to pick dandelions from areas that are safe from lawn pesticides, car exhaust and passing dogs, however.

The dandelion greens that you buy in the market are usually more mild tasting and less bitter than straight from your yard. You can add them to salads, soups, or stir-fries.

The following is one of my favorite recipes for you to try from my friend, Jenny at Nourished Kitchen :

Wilted Dandelion Greens
Ingredients
1 Tbsp whole mustard seed
1 Tbsp grass fed butter
4 ounces nitrite-free bacon, chopped
1 small shallot, peeled and coarsely chopped
1 pound young dandelion greens, rinsed well and coarsely chopped
2 teaspoons red wine or apple cider vinegar

Directions
Place a cast iron or stainless steel skillet over a high flame and toss in mustard seeds, toasting gently until they release their fragrance – about two minutes.  Transfer mustard seeds to bowl or dish to cool while you prepare the remaining ingredients.

Reduce the heat to medium and spoon butter into the skillet, allowing it to melt until it begins to froth.  Add chopped bacon to the butter and fry it until crisped and its fat rendered. Transfer the bacon to the dish holding your toasted mustard seed.

Toss chopped shallot into the rendered bacon fat and fry until fragrant and softened, about three minutes.

Stir in dandelion greens into the chopped shallot and bacon fat, and immediately turn off the heat as the greens will wilt in the skillet’s residual heat.

Pour in vinegar and continue stirring the greens until wilted to your liking.  Transfer to a serving dish and dress with toasted mustard seed and crisped bacon.

Serves 4, Prep time: under 10 minutes

Enjoy dandelion’s massive health benefits!

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 innursing 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.

 

 

3 Great Tomato Recipes

Oh joy! It’s midsummer and tomatoes are in season. Real, juicy, red, luscious, sweet tomatoes that burst with flavor in your mouth–not those mushy, pallid ones from a hothouse. What to do with this bounty of nature?

Oh joy! It’s midsummer and tomatoes are in season.

Real, juicy, red, luscious, sweet tomatoes that burst with flavor in your mouth–not those mushy, pallid ones from a hothouse.

If you are lucky, you may be able to pick your own fresh tomatoes red and ripe, from your backyard, or have a friend or neighbor supplying you with those warm, juicy red globes. If not, head to your local farmer’s market or look for “locally grown” in your favorite supermarket.

Tomatoes ripen in the sun, but if picked a bit early, they will continue to ripen if you leave them out on your counter top or windowsill. Refrigerating tomatoes not only stops their ripening process, but it also lessens their sweet and tangy flavor.

What to do with this bounty of nature? If you’re tiring of just sliced tomatoes with a drizzle of olive oil, fresh basil, sea salt and pepper, here are some other delicious ways to enjoy these antioxidant rich, cancer fighting, heart health enriching phytonutrients.

Tomatoes are full of antioxidants, vitamins and minerals, especially potassium. And they contain powerful bioflavinoids, which counteract inflammation, allergic reactions, fight cancer and protect your heart. Eating tomatoes will substantially reduce your risk of:

  • ovarian cancer
  • digestive tract cancers (mouth, throat, esophagus, pancreas, colon and rectum)
  • heart disease
  • asthma and COPD
  • prostate cancer

American men who ate tomatoes (in one study),  had a 40 percent reduction in the risk of prostate cancer. Studies of men newly diagnosed with prostate cancer found that increasing consumption of tomato products was associated with a marked decrease in cancer progression.

And it isn’t just the red color that makes tomatoes so healthy for you. Tomatoes of any color: red, green, orange, yellow or purple are all spectacular for your health.

Easy Baked Tomatoes Parmesan

Ingredients

  • 4 medium sized tomatoes, cut in half
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon chopped fresh oregano, basil or thyme in any combination
  • 1/4 teaspoon sea salt
  • Freshly ground pepper, to taste
  • 4 teaspoons extra-virgin olive oil

Directions

Preheat oven to 450° F.
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 10-12 minutes.

 

Tomato and Watermelon Salad

Ingredients

  • 3 or 4 small to medium tomatoes, in assorted colors, cored and cut into 3/4-inch chunks
  • 1 small cucumber, peeled, seeded, and cut into 3/4-inch cubes
  • 2 cups 3/4-inch-cubed yellow or red seedless watermelon flesh
  • 1 tablespoon chopped mixed fresh herbs, in any combination: basil, tarragon, chives, and cilantro
  • 1/4 teaspoon coriander seed
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons aged balsamic vinegar
  • Kosher salt and freshly ground black pepper

Directions

In a bowl, combine the tomatoes, cucumber, watermelon, and herbs.
In a spice grinder, grind the coriander seeds to a fine powder. Add the ground coriander to the tomato mixture and toss gently. In a small bowl, whisk together the olive oil, balsamic vinegar, and salt and pepper to taste. Combine dressing with vegetable/watermelon mixture and refrigerate, allowing flavors to mix for an hour or so.

My Favorite Tomato Salsa

Ingredients

  • 4-6 fresh, ripe tomatoes, depending on size, chopped in small pieces
  • ½ red onion, minced
  • 2 garlic cloves, minced
  • 1 or more jalapeño pepper, ribs and seeds removed, and minced finely
  • 1 organic or locally grown green or red bell pepper, chopped in small pieces
  • 2-4 tomatillos, chopped
  • 1 big bunch of cilantro, finely chopped
  • Juice of one lemon or lime
  • Sea salt
  • Teaspoon of sugar

Directions

There are two ways to make this salsa. One method is the chunky version. Just chop all the ingredients by hand with a sharp knife, and mix together with lemon or lime juice and sea salt. You can make it extra chunky or use a finer chop.

For a smoother, more pureed version, coarsely chop the veggies and place in a food processor to mix. Process just enough so mixture is smooth, with no large chunks and serve. This will produce a slightly juicier version, so drain off some of the excess juice with a colander. Add lemon, lime and salt after draining liquid.

Either way, you will enjoy it immensely!  Serve with chicken, fish, chips, tacos or on your scrambled eggs. Serves 4 or more.

Enjoy tomatoes while you can, because soon enough tomato season will be over.

Now, what to do with all that zucchini? Stay tuned… 🙂

Till next time,

Stay Healthy and Lean!

cat e1335982521218 Stop Muscle Cramps With This Common Ingredient

DSC 6815 e1335982388100 Stop Muscle Cramps With This Common IngredientCatherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

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

Nutrition made Easy. Simple.Smart.Nutrition.

Refreshing, Sockeye Salmon Salad

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

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

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 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!

cat e1335982521218 Grapefruit, Arugula and Fennel Salad With Citrus Dressing

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

 

DSC 6815 e1335982388100 Grapefruit, Arugula and Fennel Salad With Citrus DressingCatherine (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.

My Favorite Top 55 Flat Belly Foods

 

My good friend, health and fitness specialist and co-author of The Fat Burning Kitchen, Mike Geary has a great list of his (and Mine) favorite Flat Belly Foods.

I thought you’d like to check out what he says–it’s a good way to put together a healthy grocery list.

Check it out here–

Mike’s Top 55 Flat Belly Foods

 

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.

 

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.


 

Steak Fajitas You will LOVE!

While this dish is special enough to be served to a crowd, it is also a quick and easy meal to make anytime. Serve with guacamole, tomatoes and lettuce and let everyone build their own masterpiece! Use good quality grass fed beef skirt steak for the juiciest, healthiest flavor.

While this dish is special enough to be served to a crowd, it is also a quick and easy meal to make anytime. Serve with guacamole, tomatoes and lettuce and let everyone build their own masterpiece!

Meat
1 lb grass fed skirt steak, sliced into thin (1/4”) slices
1 large sweet red onion, sliced 1 red bell pepper, cut in slices
1 yellow bell pepper, cut in slices

Marinade
Juice of 1 medium lime or 1 and a half small limes
1/4 cup extra virgin olive oil
1/4 cup Worcestershire sauce
1/4 soy sauce
2 tsp cumin powder
1 tsp chili powder
1 tbsp of Frank’s Red Hot sauce or a few sprinkles of hot pepper flakes or cayenne

Guacamole
(Measurements are approximate, adjust to taste)
1 whole ripe avocado (should just yield lightly to touch, but not too soft)
2-3 Tbsp of minced red onion
2 cloves of garlic, minced
1 small tomato, chopped
Juice of one fresh lemon or lime
Handful of fresh cilantro, chopped
Sea salt, to taste
Optional–1 small jalapeño, minced, with seeds and ribs removed (use gloves or wash hands if you handle it) or some red pepper flakes

Additional Ingredients
Brown rice or regular soft tortillas, heated till just soft and warm.
Generous amounts of chopped fresh cilantro for garnish
Red or dark green leaf lettuce, chopped thinly
Diced tomatoes

Directions
Mix up marinade in a shallow glass container, add in slices of beef, pepper and onions, cover and marinate 2-4 hours or overnight in refrigerator. Drain off half or more of the marinade and discard.

Cook remaining marinade, meat and vegetables in skillet over medium heat, until meat is done and vegetables are tender, and liquid is mostly gone. For extra flavor, squeeze some fresh lime or lemon juice over the meat and veggies when done, and garnish with a fist full of chopped cilantro. Serve with warm tortillas(optional!), guacamole, lettuce and tomatoes. Serves four.

Works with chicken or pork as well! Enjoy!

Till next time, stay healthy and lean!

 

 

DSC 6815 e1335982388100 How to Detox from Chocolate Bunnies and PeepsCatherine (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.