-- Simple Smart Nutrition

Tomato and Kale Ragout with Black Bean Pasta

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

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

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

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

Chili Rubbed Steak with Radish Salsa

photo courtesy Kalyn Denny, kalynskitchen.com

Chili Rubbed Steak with Radish Salsa

You won’t believe how good this is! Heating up the spices beforehand brings out the full fragrant sweet flavor of these super powered spices and the accompanying radish salsa is a refreshing change.

Radishes are full of nutrition, including vitamin C, folate, potassium, and trace minerals. Eating radishes can lower blood sugar, blood pressure, ease digestion, support healthy liver function, and help to prevent cancer. Radishes are a delicious, spicy, peppery snack too!

Use grass fed beef for all the great benefits of the healthy meat. Grass fed meat contains healthy fats including omega 3 fats that lower inflammation and protect your heart, and CLA which helps to burn fat. The best cut of meat for this recipe is flank steak. Be sure not to overcook the steak. When it is done, thinly slice it on the diagonal for the most tender bites.

Steak Ingredients
2 lbs grass fed flank or skirt steak
2 tsp cumin powder
2 tsp chili powder
1 tsp cinnamon
1 tsp garlic powder
1 tsp sugar
¼ cup olive oil
Juice of one freshly squeezed lime

Directions for Steak
In a skillet, add cumin, chili, cinnamon, garlic over medium heat for 20-30 seconds, stirring until spices become very fragrant. Remove from heat immediately—spices burn easily!

In a shallow glass bowl, combine spices with extra virgin olive oil, lime juice and sugar. Add meat, turn to coat both sides, cover and refrigerate for 4 hours or overnight.

Heat grill to medium high heat and grill meat for 10-15 minutes per side, depending on thickness. Meat should be brown outside, but pink and juicy inside. Remove from heat and let sit for a few minutes, then slice thinly on diagonal and serve with a generous serving of radish salsa. Serves 4.

Salsa Ingredients
8-10 medium sized radishes, chopped
1 clove garlic, minced
½ small red onion, minced
A handful of cilantro, chopped
2-3 Roma tomatoes, chopped
Juice of one lime
Hot pepper flakes
Sea salt

Directions for Salsa
Chop radishes and tomatoes into small pieces, mince cilantro, red onion and garlic, and mix together. Add lime juice and seasonings. Serve with steak.

Wine Country Chicken and Asparagus Salad

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

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

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

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

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

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

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

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

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

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

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

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

Salad

3 cups chicken stock or water

2 boneless skinless free range chicken breasts

½ lb pencil thin asparagus, cut into 2” pieces

½ cup Nicoise olives, pitted

10 cherry tomatoes, quartered

2 Tbsp capers, drained and rinsed

2 Tbsp finely chopped fresh basil

¼ tsp black pepper

Parmigiana Reggiano

Dressing

½ cup extra virgin olive oil

1 medium shallot minced

2 generous tsp finely chopped fresh thyme

1 Tbsp or more finely chopped fresh parsley

¼ cup fresh lemon juice (1 medium lemon)

Sea salt and pepper to taste

Directions

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

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

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

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

Till next time,

Stay healthy and lean!

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

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

Nutrition made Easy. Simple.Smart.Nutrition.

Turkey Meatballs

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

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

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

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

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

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

Heuvos Rancheros

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

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

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

Directions

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

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

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

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

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

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

*Quick Guacamole

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

Savory Summer Herb-Grilled Vegetables

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

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

Ingredients

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

garlic powder or 2-3 fresh garlic cloves, minced

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

1/4 cup balsamic vinegar OR

1/4 cup soy sauce

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

juice of 1/2 lime

sea salt and freshly ground pepper or hot pepper flakes

Directions

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

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

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

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

Fat Burning Coconut Milk Custard

Coconut milk as an ingredient makes a great satisfying snack. And, the coconut taste does not overpower anything, in fact, it has very little flavor on its own. I made up this pudding recipe and it has become my new favorite snack or sweet treat. There are tons of great variations on it too and it only uses a few ingredients.

I am a huge fan of coconut. Not the sweetened flakes that you buy at the grocery store, but the real, unadulturated kind.

There is coconut milk that comes in a can (not the low-fat kind though!), there is coconut juice that makes a delicious, healthy energy/sports drink, and there is natural coconut meat. Coconut has a huge amount of healthy antioxidants, fat burning medium chain fatty acids, lauric acid–which helps fight infections, and monosaturated fats–good for your heart, your skin, and the rest of your body. You can read more about all the fat burning healthy benefits of coconut here.

Start with a can of organic coconut milk (use the kind with all the fat, not the low-fat kind)
Pour into a small sauce pan.
Add in a couple of teaspoons of maple syrup, honey or a touch of stevia (coconut is naturally sweet so it doesnt need much)
A tiny pinch of sea salt
A teaspoon or so of vanilla (add at end)
In a separate bowl, break an egg and beat it until is is well mixed and frothy.
Whisk the egg into the coconut mixture and heat over med/low heat stirring constantly. The mixture will begin to get thicker as it heats up. When the pudding begins to thicken up and it is hot enough to bubble around the edges, remove from heat and whisk lightly to make sure it is well mixed. Add in vanilla. Cool in fridge or eat warm.

Variations:
Add a couple teaspoons of dark chocolate or break up a small dark chocolate bar and stir into warm custard along with your favorite nut butter or a handful of nuts.
Stir in a sliced banana or other fresh or frozen fruit
Add unsweetened coconut
Garnish with a little bit of REAL homemade whipped cream

Enjoy! Serves 2-4

Amazing Secrets of Ginger, Asian Steak Salad

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

The salad in the recipe below, contains fresh ginger in the dressing. I love its fresh, zingy flavor. Ginger is one of those incredible superfoods that does many, many good things for your body, including helping your body burn fat efficiently by speeding up your metabolism. Eating ginger every day can give you a real antioxidant boost.

Ginger contains over 25 different antioxidants, which makes it even more effective at fighting free radicals in many different body systems.

Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact ginger is more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy.Studies actually show that just 1 gram of ginger beforesurgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.

Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease.

That’s because ginger contains 12 antioxidant compounds more powerful than vitamin E! And, studies show that ginger soothes the body’s inflammatory response and promotes healthy circulation as well. Ginger is an excellent digestive aid as well. It really helps get your digestive system moving. And ginger’s zippy flavor also jump starts your metabolism by making you more energetic and burn more calories. Ginger is amazingly versatile and tastes great in many dishes, cooked or raw.

Enjoy this salad tonight!

Salad Ingredients

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

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

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

1 sweet red pepper, cut in thin strips

½ seedless cucumber, thinly sliced

3 green onions, thinly sliced

Handful of chopped fresh cilantro

Chopped tomato

Toasted sesame seeds or peanuts

Dressing Ingredients

½ cup orange juice

½ Tbsp fresh ginger, minced or grated

½ Tbsp rice wine vinegar

2 cloves garlic, smashed and minced

2 tsp soy sauce

2 tsp sesame oil

2 tsp honey

1 tsp extra virgin olive oil

1 dash hot pepper sauce (optional)

Directions

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

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

Enjoy!

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

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

Nutrition made Easy. Simple.Smart.Nutrition.

Sizzling Steak, Chicken or Shrimp Fajitas

Meat and Veggies
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

Other 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 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, guacamole, lettuce and tomatoes. Serves 4.

Paleo Spaghetti

Photo courtesy of www.imarriedanutritionist.com

Italian Sauce and Spaghetti Squash “Pasta”

Tomatoes and tomato sauce are full of a super nutrient called lycopene. Lycopene is a carotenoid that has been proven to help protect against breast, pancreatic, prostate and intestinal cancer, and it reduces heart attack risk.While conventionally grown tomatoes contain lycopene, organic tomatoes contain much higher amounts of this valuable nutrient. And canned tomatoes and tomato paste have some of the most concentrated amounts of lycopene.

Tomatoes also provide vitamin C, vitamin K, and vitamin A. The vitamin A comes from the carotenoids and beta carotene in tomatoes. These antioxidants travel through the body neutralizing dangerous free radicals that could damage cells, cause inflammation and heart disease, diabetic complications, asthma, and colon cancer.

Tomatoes also help to reduce cholesterol, are anti-inflammatory, and help reduce the effects of stress on the body. And, did you know cooking meat with tomatoes enhances your body’s ability to absorb the vital nutrients from the meat, especially the iron and zinc?

Spaghetti squash has all the healthy benefits of squash including a good supply of carotene, vitamins B1, B6, niacin and C, folic acid, pantothenic acid, fiber, and potassium, along with omega 3 and omega 6 essential fatty acids. Because of the high carotene content, spaghetti squash protect against many cancers, particularly lung cancer. Diets rich in carotenes offer protection against aging, cancer, heart disease, and type 2 diabetes.

Sauce
1 lb (natural, nitrite/nitrate free) ground Italian sausage, or grass fed ground beef (If you cannot find ground sausage, you can purchase it in links and slice it before cooking)
2-4 cloves of garlic, mashed and minced
1 medium onion, chopped
2 14 oz. cans organic chunky tomato sauce
1 small can organic tomato paste
¼ -½ cup white wine or organic chicken stock
1-2 Tbsp oregano
½ tsp sugar or honey
1 tsp thyme
1 tsp basil
1 bay leaf
1 spaghetti squash, halved and seeds removed for “pasta”

Directions
Heat oven to 375 degrees Fahrenheit, and place squash in shallow baking pan with about ½ “ of water. Cover with foil, and cook in oven 30-40 minutes until squash is tender, stringy and can easily be removed with fork. Drizzle with extra virgin olive oil and sea salt before serving.

While squash is cooking, sauté onions in extra virgin olive oil in large saucepan on medium heat until tender and translucent. Add garlic and meat, cook and stir until browned. Stir in spices, tomato sauce, paste and water. Add sugar or honey, stir together and simmer, covered, on low heat for 30 minutes or more. Stir occasionally. Serve over cooked spaghetti squash. Serves 4.

Roasted Garlic Mashed Cauliflower ‘Potatoes’

Roasted Garlic Mashed Cauliflower

Mashed cauliflower has a rich, decadent creamy taste that make you forget you are avoiding starchy potatoes. With the addition of sweet savory roasted garlic, you will think you have died and gone to heaven.

Not only is cauliflower low-glycemic, but it also contains compounds that fight cancer, boost heart health, fight inflammation, boost your brain health with choline, and help your body detoxify. Cauliflower is packed with antioxidants and phytonutrients galore–including vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are your best weapon to fight reactive oxygen radicals that cause disease—including diabetes and its related complications.

The addition of roasted garlic adds a sweet, caramel-y taste to the cauliflower and its addition further compliments the health benefits of the cauliflower. Allicin is the primary ingredient in garlic which actually helps free up insulin in the body, decreasing blood glucose levels.

Garlic has also been known for its ability to stop free radicals, protect the kidneys and blood vessels as well as the delicate blood vessels in the eyes and skin. And garlic is well known for its ability to lower bad cholesterol, break up platelets, and protect the heart, while lowering blood pressure—and it tastes AWESOME!

Ingredients

1 head cauliflower, stem trimmed and cut in small florets
¾ cup water
1 head garlic, top trimmed, but skin left on
2-3 Tbsp grass fed butter
Chopped parsley
Sea Salt and pepper

Directions

Trim just the papery, pointy top off the entire head of garlic, leaving bulbs intact. Trim off enough that garlic can be squeezed out when cooked and soft. Wrap in foil and add a small amount of butter to top of garlic. Pull foil up around garlic, but leave top open. Bake in oven at 350-375 for about 45 minutes or so, until garlic is fragrant, soft and light golden brown. While garlic is baking, steam the cauliflower until very tender. Drain. Mash cauliflower with a hand held masher or hand mixer in pan. Add parsley, butter, sea salt and pepper. Squeeze the garlic out of its papery shell into cauliflower. Mix in with a fork or masher to distribute evenly. Enjoy!! Serves about 4.

Easy Low Carb (Nut Free) Paleo Bread

I’ve been searching for a good low-carb bread, because it’s nice to have a piece of toast sometimes with eggs in the morning, or maybe a sandwich once in a while for lunch. The problem is, even gluten free breads are just as refined as the wheat breads, so they are high glycemic and should be avoided.

There are a few kinds of Paleo style, grain free breads in the store, but I have found the ones that I have tried, have a funny taste and texture (at least the coconut flour ones do). And, really—who wants to pay $11 or $12 a loaf? That’s crazy!

I’ve had good luck with ground flax seeds as an all around substitute for many things that are normally made with flour, so I played around a bit and came up with this tasty bread. While it has a heavier texture than a regular loaf of bread, the flax seed gives it a delicious, nutty flavor and of course, tons of fiber! And the recipe contains a lot of eggs, so you get a nice bit of healthy fat and protein as well. My favorite way to eat this for breakfast is toasted with sunflower or almond butter on top.

Enjoy!

Ingredients
½ cup almond butter or sunflower butter (in case you have a nut allergy)
5 eggs
¼ cup butter, melted
1 Tbsp honey or real maple syrup
1 tsp apple cider vinegar
1/3 to ½ cup ground flaxseed meal
1 tsp baking soda
½ tsp sea salt

Directions
Preheat oven to 350-360 degrees F. Grease a loaf pan or use a silicone loaf pan.
Melt the butter over low heat and remove from heat. In a large bowl, whip the eggs with a mixer, whisk or fork until light-colored, and well mixed. Add in other ingredients and mix well.

Pour batter in loaf pan and bake 30 minutes until loaf is firm and lightly browned on top. Let cool. Store in refrigerator, serve warm, toasted or cold. Makes one loaf.

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.

Greek Avgolemono Soup

Nothing soothes and warms like a homemade chicken soup. This soup is especially warm, delicious and comforting, especially in the middle of a cold, wet, winter. You don’t have to be sick to appreciate its healing qualities, but it certainly will warm your soul and your body if you are.

Enjoy!

Avgolemono–it’s a mouthful! (avgo means ‘egg’; lemono means ‘lemon’) soup is a dish that Greek mothers make to keep their families healthy. Foods that are warm, comforting, and healthy are also good for the immune system, and your general wellbeing.

What is there about chicken soup that makes it so soothing and healing for colds and flu?

Well one scientist actually studied it to find out. Dr. Stephen Rennard, MD, from the University of Nebraska Medical Center, tested chicken soup on white blood cells. It was found that the chicken soup had strong anti-inflammatory powers, which is why it helps with stuffy noses, sore throats and coughs.

The soup does helps to break up congestion and eases the flow of nasal secretions.

And chicken soup is loaded with valuable nutrients that strengthen the immune system too.

The chicken contains an amino acid called cysteine, that is released when you make the soup. This amino acid is similar to the drug acetylcysteine, which is prescribed by doctors to patients with bronchitis. It thins the mucus in the lungs, making it easier to cough out.

Carrots, one of the routine vegetable ingredients found in chicken soup, are a great source of beta-carotene. The body takes that beta-carotene and converts it to vitamin A. Vitamin A helps prevent and fight off infections by enhancing the actions of white blood cells that destroy harmful bacteria and viruses.

Beyond the soup’s soothing qualities and easy to digest protein, this soup’s mint and oregano contain rosmarinic acid, which helps to open up the bronchial tubes and lungs, and ease respiratory problems. The lemon juice provides vitamin C, and the leeks, garlic and onion deliver antioxidants that are potent cold and flu fighting immune benefits.

This soup tastes every bit as good the next day, but if reheating, be sure to heat over low heat to prevent the eggs from curdling.

Ingredients

2 Tbsp extra virgin olive oil

1 cup cooked, shredded chicken

2 medium leeks, white parts only, chopped

1-2 cloves garlic, minced

1 small onion, finely chopped

2 carrots, peeled and diced

5-6 cups organic free-range chicken broth

½ cup quinoa or brown rice (in stead of the traditional orzo pasta)

2 large organic, free range eggs

3 Tbsp fresh lemon juice

¼ cup chopped fresh parsley

1 Tbsp chopped fresh mint

1 Tbsp chopped fresh oregano

Directions

In a saucepan, add leeks, onion and carrots along with a pinch of sea salt to olive oil. Cook, over medium heat, stirring gently for about 6-7 minutes.

Stir in chicken and broth, add enough salt and pepper to taste. Cover, reduce heat to medium-low and simmer for about 10 minutes. Add rice and cook until tender. Remove from heat.

In a separate bowl, whisk together eggs and lemon juice. Add 3 ladles of soup broth to the egg mixture, whisking constantly. Mix egg mixture back into soup and cook over low heat for another 2-3 minutes. Do not allow it to boil. Garnish with parsley, mint and fresh oregano and lemon wedges. Serves 4-6.

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.

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.

Gluten Free, Nut Free, Trail Cookies with Chocolove Chocolate Chips

I know, I am anti-sugar, but it is Christmas and I need to bring some cookies to parties. So, I modified this longtime family favorite recipe from my mom. I am allergic to nuts and gluten, and I try to avoid refined flours, even if they are gluten free. Ground flaxseed works great as a flour substitute for some items, and it adds a delicious nutty, chewy texture to the cookies as well. These cookies have raw sunflower seeds in them to replace the nuts, and delicious chocolate chips from Boulder’s own Chocolove chocolate company. The chips have a little extra cocoa butter in them, making them smooth and creamy and absolutely yummy! The cookies turned out great and they were ‘crowd-tested’. Enjoy!

Gluten Free, Nut Free Trail Cookies

Ingredients

1 cup grass-fed/pasture-raised butter

1 tsp vanilla

1 1/2 cup organic, raw sugar

2 eggs

1 cup ground flax seed (Bob’s Red Mill sells this)

1 tsp baking soda

1/2 tsp baking powder

1/2 tsp sea salt

2 cups slow cooking oats*

2 cups gluten free brown rice krispies

1/2 cup or more dark chocolate chips

1/2 cup coconut, optional (I am allergic, so I left this out)

Directions

Heat oven to 350. Beat together butter and sugar, add in eggs and vanilla. Add flax seed, flour, salt and baking powder and soda. Mix well. Add oats and chocolate chips. Blend. Add in rice krispies and mix. Drop by spoonfuls onto greased baking sheets and bake for 10 minutes. Since GF cookies can be fragile, cool a couple of minutes on cookie sheets before moving to a cooling rack. Enjoy! Makes a LOT!

A Votre Sante!

Catherine (Cat) Ebeling RN BSN, (studying MSN/PH) is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller, “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

Cat’s Global Green Kitchen

Curried Red Lentil Stew with Pumpkin Seeds

This hearty stew will warm up your insides with ultra, power-packed, disease-fighting nutrition that includes pumpkin seeds, red lentils, garlic, ginger, turmeric and cilantro.

There’s about a foot of fresh snow on the ground, and more is still falling–even in Boulder, Colorado, things are pretty shut down today. It’s an official ‘snow day’ here! Seems like a good day to make a hot, piping bowl of red lentil stew, if you ask me. I love this stew! The curry and spice add a touch of heat and the lentils are deliciously filling.

Red lentils actually start out orange, and are much smaller than the more common green or brown lentils, which are larger and tend to get more mushy. I love the lighter taste of red lentils and how quickly they cook. Lentils contain lots of healthy fiber, making them slower to digest, which helps blood sugar stability. They are high in protein, hearty and satisfying. I added toasted pumpkin seeds for a little bit of crunchy, nutty texture, extra protein, and minerals. Pumpkin seeds are a great source of immune-boosting zinc, manganese, phosphorus, copper and iron. Pumpkin seeds also contain a wide variety of antioxidant phytonutrients, and trytophan, an important precursor to serotonin, the ‘happiness’ brain chemical. This time of the year, with the shorter days, and holiday stress descending upon us, a little help with our serotonin production is just what the doctor (or diet/health fanatic) ordered!

I added in fresh turmeric from the produce section instead of the powdered kind you find in the spice aisle, because the fresh root (which looks a bit like an orangish ginger root) is even more potent with its powerful anti-inflammatory, anti-cancer, brain-protective, heart disease-preventing power. There is virtually no body system that does not benefit from turmeric, so use it liberally!

Curried Red Lentil Stew

Ingredients

1 cup red lentils, rinsed thoroughly

2-3 stalks of celery, chopped

2-3 carrots, sliced

1/2 red onion, chopped

1-3 cloves garlic, minced

handful cilantro, chopped

1 medium sized tumeric root, minced

1 Tbsp (I didnt measure) fresh ginger root, minced

juice of 1 lemon

1/3 to 1/2 cup raw pumpkin seeds

1-2 Tbsp extra virgin olive oil

1 tsp curry powder

1 tsp paprika

1/2 tsp red pepper or cayenne, more or less to taste

sea salt and black pepper

Directions

In a medium saucepan add lentils, and about double the water–adjust to how thick or thin you’d like it to be. Rinse a couple of times until water is not foamy or bubbly. Put over med-high heat and bring to boil. Meanwhile in a frying pan on med-high, add a tablespoon of olive oil, onion, garlic, ginger, turmeric, carrots, celery, and spices. Cook, stirring often, until vegetables are tender. Be careful not to burn the spices.

In small frying pan, add about 1/3 to 1/2 cup raw pumpkin seeds with a small amount of olive oil. Cook over medium heat, stirring often–being careful they don’t burn. (I added a lid to the pan, as pumpkin seeds often puff up as they cook and can pop right out of the pan!)

Add to lentils and continue to cook, 20 minutes or so, until lentils are soft and and ingredients are fully cooked. Add chopped cilantro, and fresh lemon juice, and pumpkin seeds. Enjoy!! Serves 2-4

A Votre Sante!

Catherine (Cat) Ebeling RN BSN, (working on MSN/PH) is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller, “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

Cat’s Global Green Kitchen

Roasted Brussels Sprouts With Bacon

Even if you are an avowed brussels sprouts hater, I am certain you will change your mind once you try this recipe. These carmelly sweet, roasted brussels sprouts with olive oil and bacon will transform anyone into a brussels sprouts lover!

Editors note: Cruciferous vegetables are often hated, but have some incredible health benefits. The key is to find a way to cook them so that you enjoy eating them and benefit from their unique health benefits as well.

Cruciferous vegetables include cauliflower, kale, brussels sprouts, and cabbage. Try to include a generous serving of these vegetables in your meals, 2-3 times a week, to get the most out of their healthy nutrients.

We are constantly exposed to synthetic estrogen-like chemicals (Xenoestrogens) in our environment. These xenoestrogens are actually hormone-disrupting agents in our bodies, and can have a very negative effect on men and women. These estrogenic chemicals stimulate your body to store belly fat, lower testosterone production, and encourage cancer growth.

Cruciferous vegetables contain unique nutrients such as indole-3-carbinol (I3C) that help to fight belly fat, and block the effects of these estrogenic compounds. So you get healthier and burn fat when you eat these veggies!

In addition, there are 10-15 compounds in these leafy greens contain that have been proven effective against many cancers.

Roasted Brussels Sprouts with Bacon

Even if you are an avowed brussels sprouts hater, I am certain you will change your mind once you try this recipe. These carmelly sweet, roasted brussels sprouts with olive oil and bacon will transform anyone into a brussels sprouts lover!

Brussels sprouts are members of the auspicious cruciferous vegetable family and have all the amazing fat burning, cancer-fighting, anti-inflammatory, healthy benefits that broccoli, cauliflower, kale, arugula and cabbage contain.

Brussels sprouts’ health benefits have been well-studied, and many of the studies have to do with the benefits of this vegetable and its powerful cancer-fighting abilities.

Brussels sprouts provide vital nutrients for the three systems that are have to do with our body’s ability to fight cancer. A healthy diet that includes brussels sprouts arms your body to effectively fight: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

Brussels sprouts actually contain health omega 3 fatty acids that help fight inflammation as well.

About a cup and a half of Brussels sprouts provide about 430 milligrams of plant based omega 3 fatty acid (ALA). And, brussels sprouts supply an ample amount of antioxidants, including the vitamins K, C, E, and A, manganese, quercetin, kaempferol, and more.

The amazing amount of Vitamin K in brussels sprouts actually fights chronic inflammation.

This nutrient helps to regulate our inflammatory response, including chronic inflammation that increases the risk of certain cancers.

Brussels sprouts’ anti-inflammatory benefits help to fight:

Obesity, Crohn’s disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.

Ingredients
20-25 small brussels sprouts
4 slices thick-cut (nitrite free) natural bacon, cut into pieces
2 tablespoons extra virgin olive oil
2 Tbsp butter, melted
Sea salt and pepper

Directions
Preheat oven to 400°.
Wash and dry the Brussels sprouts. Trim off the ends of the sprouts, remove the outer leaves, and cut lengthwise in half.
Slice the bacon into small strips and cook until just crispy. Remove bacon from the pan.
Add olive oil, melted butter, brussels sprouts, bacon, salt, and pepper to bowl and stir to mix well. Spread Brussels sprouts on a large, flat baking sheet or pan. Roast for 20 minutes, or until the sprouts are just fork-tender. Do not overcook!

Remove from the oven and serve immediately. Serves 4.

Enjoy!

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.

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.