-- Simple Smart Nutrition

Power Bowl with Cauliflower ‘Rice’

I had this recipe at my favorite restaurant in Boulder, Zeal. This is my version of it. This recipe includes a delicious bone broth sauce that makes this dish heartwarming, delightful, satisfying, and oh so healthy! If you are like me and don’t plan ahead and make your own bone broth, it is showing up in stores like Whole Foods and is very tasty–and quick and easy too. Add some fresh sliced avocado for more healthy fats. Use seasonal, fresh veggies, and vary it every time you make it. Good for breakfast, lunch or dinner!

Ingredients
1 head of cauliflower, choppedBrussels sprouts, halved
Broccoli or cabbage
1/2 red onion, chopped in large pieces
Turnips, chopped in small pieces
Collards, kale or other greens, chopped
Zucchini or yellow squash
Tomato, chopped in large pieces
Avocado, sliced or cut in chunks
Tempeh, (cooked) chicken or beef, or halved hard boiled eggs
Bone broth–either purchased or homemade
Bacon (optional)
Sea salt and pepper
Sriracha

Directions
Wash and thoroughly dry cauliflower, cut into 4 even sections.
With a food processor and the ‘S’ shaped blade, pulse into small pieces. Sauté in a large skillet over medium heat in 1 Tbsp butter and a small amount of water. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired. Set aside.

Chop veggies, and place in pan with butter to brown and soften slightly (5 minutes). Add bone broth, and meat or tempeh, and cook for another few minutes until meat and veggies are tender and hot. In a large bowl, add cauliflower, and spoon cooked veggies with broth over cauliflower. Add avocado, sliced egg and bacon (if desired). Serve!

Kale Broccoli and Salmon Thai Stirfry

Kale, Broccoli and Salmon Stirfry

This is good for a quick breakfast too! (I’d omit the wine, however!) Add an egg for the protein or any kind of breakfast meat, leftover salmon or leftover meat you like.

One of my favorite go-to meals is to take any meat leftovers along with your choice of veggies you have on hand and create a strifry. It’s quick and easy.

There are no hard and fast measurements here. You can ad-lib all you want and it will still taste delightful. This is a great way to use up already cooked, leftover salmon or chicken—or you could even use beef if you have it. And just use the veggies that are available in the fridge. The important thing is the sauce—it pulls it all together.

Ingredients
Salmon, cod, tuna or other fish, chicken, pork or beef-or add chopped tempeh if you’d like it to be vegetarian/vegan
Broccoli, chopped in small pieces
Onion, chopped in chunks
Red bell pepper, sliced
Several leaves of kale—I used “dinosaur kale” for a more tender texture, can also use collards
Cilantro
Coconut oil, butter or olive oil
Peanuts or cashews, optional
1 Tbsp fresh ginger, minced or grated
2-4 cloves garlic
2 teaspoons fish sauce
1 lemon or lime
1-2 Tbsp of gluten free soy sauce
Pinch of sugar or honey
Squirt of Sriracha sauce or other hot sauce
Mix together in a small bowl.

Directions
Chop all ingredients. Cook fish or meat if necessary, slice in chunks, and set aside. In a large skillet, heat oil, and add broccoli first. Cook for 3-4 minutes, until bright green and tender-crisp. Add other ingredients, except for cilantro, and stir and cook over high heat for another few minutes. Be careful not to overcook. Add fish or meat, cilantro, and sauce ingredients, cooking and stirring for a minute or so until heated through. Sprinkle with peanuts or cashews, if you are not allergic to nuts or peanuts, like me.

Serve hot.

Tomato, Basil, Goat Cheese Snack

I love to cook and make up recipes, but my boyfriend is also clever and talented cook–so sometimes I just let him surprise me. This is what he made up of yummy things we had on hand. Gluten free, “Mary’s gone Crackers”, raw goat cheddar, fresh picked garden basil and fresh cherry tomatoes. A perfect, healthy and satisfying snack!

Ingredients
Mary’s Gone Crackers crackers (gluten free, low carb)
Raw cheese of your choice
Fresh basil
Cherry or small Roma tomatoes

Glass of wine is optional, but I highly recommend. 🙂

Halibut with Grilled Peaches

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

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

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

Maya Beach Chopped Salad

I was in Belize between Christmas and New Year’s and my favorite place was Maya Beach. We stayed at a wonderful cottage at a lovely resort with a fantastic restaurant on the beach. My very favorite dish there was their “Chopped Salad”. I think I actually ordered it at least 5 times or more!! It was awesome! (Of course, sitting in an outdoor restaurant on the beach in the middle of winter didn’t hurt a bit either!)

Here is my rendition of the Maya Beach Chopped Salad:

Ingredients (No need to measure, just add in whatever amounts you want)
Roma tomatoes
Red bell pepper
Tomatillos
English cucumber
Celery
Sweet vidalia onion
Jicama
Snow peas
Black Beans
Parsley or cilantro
Fresh lemon juice
Extra virgin olive oil
Touch of honey
Sea salt and pepper

Directions
Chop all veggies
Sliver Jicama
Mix equal parts lemon juice and olive oil, add a touch of honey to taste, stir into salad.

Makes a great light vegetarian meal or side dish. Enjoy!

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.

Creamy Chocolate Avocado Pudding

I tried this at Whole Foods one day–somewhat skeptically. It was amazing!! Rich avocado combines with chocolate and sweetness to make a rich, creamy, delicious pudding that won’t blow your diet, or make your blood sugar go sky-high. Try this for an evening treat–it’s super quick and easy. Throw a few fresh raspberries on the top and you will be in heaven!

Ingredients
2 ripe avocados
1 medium banana
1/2 cup unsweetened cocoa powder
1/2 cup dates, pitted, soaked in water for a few hours, drained
1 teaspoon pure vanilla extract

Directions
Combine all ingredients in a food processor until smooth, scraping down sides of the bowl as needed. Transfer to a bowl or individual serving bowls and chill several hours before serving.

Indian Style Beef Kabobs With Cilantro Lime Sauce (great with chicken too)

These Kabobs are absolutely delicious with an interesting spicy (not too spicy) flavor you will love! And…there is a generous portion of Cilantro in it. The health benefits associated with cilantro are extensive. In fact, cilantro is so effective at lowering blood sugar…

These Kabobs are absolutely delicious with an interesting Indians-spicy (not too spicy) flavor you will love!

And…there is a generous portion of Cilantro in it. The health benefits associated with cilantro are extensive. In fact, cilantro is so effective at lowering blood sugar, it is known in some places as the “anti-diabetic plant.”

It is also known for its anti-inflammatory compounds and its cholesterol-lowering ability, as well as its ability to remove toxic metals from the body. Cilantro is twice as effective as antibiotics against the food-borne bacteria that causes food poisoning, Salmonella.

In addition, cilantro is great for digestion, arthritis, urinary tract infections, and is rich in magnesium, iron and tons of phytonutrients, so use cilantro liberally whenever you can!

There is also curry powder in the marinade, rich in powerful antioxidants and immune enhancing properties. Enjoy!

Ingredients
1 bunch of fresh cilantro (2 cups cilantro leaves)
1 small red onion peeled
2 cloves garlic, peeled
1 small green chili pepper trimmed and halved
1 2 inch piece of fresh ginger, peeled
1 ¼ tsp sea salt
4 Tbsp olive oil
3 Tbsp fresh lime juice (juice of one lime)
½ tsp curry powder
1 ½ lb rib-eye steak, cut into 24 one-inch chunks
1 medium onion, peeled
Naan bread or rice flour (gluten-free) tortillas

Directions
Place cilantro, onion, garlic, chili, ginger, lime juice, and salt with 3 tbsp of the olive oil in a food processor fitted with a metal blade. Process until a paste is formed. Transfer to a large bowl.

Put 2-3 tbsp of the paste in a small bowl and set aside for sauce. Stir the curry powder into the rest of the paste, add the meat, coat well. Cover and marinate at room temp for about 30 -60 or more minutes.

Cut the red onion into wedges, separate the wedges and thread beef and onion onto skewers. Brush a grill pan with the oil. Preheat grill. Grill the kebabs for 8-10 minutes turning the skewers every 2 minutes.

Serve with the cilantro sauce, plain yogurt, and pita or tortillas. Serves 4.

Veggie Noodle Pad Thai

I recently went on an awesome trip to Thailand and guess what I ate there? Among other things, Pad Thai. And of course, the Thai people really know how to make an fabulous Pad Thai! The downside is, after two weeks there and several servings of Pad Thai, my clothes were a little tight when I got home! Too many noodles…

So I devised a recipe based on that delicious Pad Thai I had in Thailand but without the starchy, fattening noodles! Instead you can use zucchini spirals or yellow squash spirals. Same great taste, but without the high glycemic, fattening effect of the rice noodles.

This awesome recipe uses “Zoodles” or zucchini spirals. You get extra nutrition, more fiber and all the health benefits of zucchini, without the high glycemic starchy rice noodles. It’s every bit as delicious, even better!

Ingredients
1/2 cup Tamarind sauce (can be found in Asian grocery store if not your usual one)1 1/2 Tbsp Fish Sauce
1 Tbsp Rice Vinegar
1 Tbsp Sugar
1 Red bell pepper
1/2 tsp paprika
2 Tbsp coconut oil or olive oil
2-3 minced garlic cloves
6-10 shrimp, peeled and deveined
2 ounces tofu, cubed in 1/2″ cubes
1 beaten egg
1/2 cup bean sprouts
1/4 cup unsalted peanuts, chopped (optional)
Handful of fresh cilantro, chopped
Fresh lime
Red pepper flakes or sriracha sauce to taste

Directions
Stir fry veggie noodles for about 3-5 minutes until done but still tender crisp,not soggy. Remove from pan, drain off excess juice, and place on a plate. Pour beaten egg in hot pan and let it cook in one piece. Remove to plate.
Combine sauce ingredients. Heat oil in pan, add garlic and saute 30 seconds. Add shrimp and tofu. Stir and cook for 1 minute. Add noodles, and sauce and stir fry until everything is heated through. Stir in bean sprouts. Serve on plate, topped with egg, cilantro and peanuts. Garnish with lime on the side. Serves 2-4.

Seafood Penne (GF) Pasta with Asparagus

Recipe and photo courtesy Jackie Burgmann, author of Hot at Home—The Solution for People Who Hate the Gym.

I know you will agree with me—this recipe is absolutely delicious, super healthy, versatile, quick and easy—with or without the pasta! You can have lots of fun with this basic recipe by changing it according to the ingredients you have on hand. I used a can of wild-caught, sockeye salmon in this but you can use tuna if you have it too. Shrimp or chicken works great as well. In the summer, throw in some homegrown tomatoes, mushrooms, zucchini, and fresh basil. Use a ton of veggies and very little pasta.

I like everything a little on the spicy side—for flavor and health benefits–so I added tons of fresh garlic and red pepper flakes. Or, if you want some of the healthy, anti-inflammatory and antioxidant benefits of turmeric, add a little curry seasoning. Fresh herbs like basil, oregano, thyme or mint are also great additions—both for taste and nutrition!

I do not advocate eating pasta very often, but occasionally, gluten free, brown rice pasta is the better option–and when you cook it ‘al dente’ (firm), it is lower glycemic. This dish is every bit as delicious, though, without the pasta! There are no real hard and fast measurements here. You can make as much or as little as you want, depending on how many people are eating and the size of everyone’s appetite.

Ingredients
1 cup or so of brown rice penne
10-12 spears fresh raw asparagus
Sliced zucchini, red pepper, and/or sliced mushrooms (optional)
Crushed and minced fresh garlic
Raw milk Parmigiana Reggiano cheese
2 Tbsp of extra virgin olive oil
1 can or fresh, wild caught salmon, tuna, shrimp, leftover fish, or cooked chicken
Sea salt and cracked black pepper or red pepper flakes to taste
Fresh basil and (optional) chopped fresh tomato

Note: If using tuna or salmon packed in extra virgin olive oil, you can use this oil for cooking. Otherwise drain liquid and set aside. If using fresh tomatoes, toss in at end of cooking and just heat through.

Directions
Boil water, add pasta and cook according to directions. Add a small amount of extra virgin olive oil to the boiling water and boil the brown rice penne until ‘al dente’ or done, but slightly firm. Drain pasta and set aside.

While pasta is cooking, wash asparagus and break off tough bottoms. Cut the asparagus into smaller, 1-2” pieces. If using zucchini, quarter and slice. Slice mushrooms and other veggies you are using in the dish.

In a large skillet, add extra virgin olive oil, asparagus, other vegetables, and garlic, and stir-fry over medium high heat until tender crisp–about a minute or two. Add cooked fish or meat to pan and stir gently for about a minute, until heated through. Add salt and pepper.

Serve vegetable mixture over pasta and garnish with fresh herbs, chopped tomatoes, and grated Parmigiana cheese. Serves 2.

Spicy Tomato-Tuna Bites

photo and food prep, courtesy Gary Wockner

Tomato Tuna Bites
A delicious, super tasty and easy high protein, low glycemic snack that will satisfy your hunger without making your blood sugar go up. These are definitely their best in the summertime when you can find firm, ripe, delicious tomatoes, which as you know are full of antioxidants including lycopene.

The fresh basil contains highly beneficial oils, and most of the benefits of basil come from the fresh leaves. Basil also contains cinnamanic acid, which enhances circulation, stabilizes blood sugar, and improves breathing. Basil is naturally anti-inflammatory. Many naturopathic physicians prescribe basil for diabetes, allergies, arthritis, and respiratory disorders like asthma.

The antioxidants in both the basil and the tomatoes work best when combined with a healthy fat, like the avocado oil mayonnaise in this recipe. Free radicals fight aging, cancer and protect you from the complications of diabetes.

This snack is easy to assemble, delightful to look at, and delicious to eat!

Ingredients
2-4 medium or large sized Roma tomatoes, sliced thickly
1 Tbsp approximately of Paleo (Primal brand is my favorite) avocado oil mayonnaise
Fresh basil leaves
1 can albacore tuna, packed in olive oil
Sriracha sauce, to taste

Directions
Slice tomatoes in thick slices, arrange on plate. Spread a small amount of mayo on tomatoes, top with fresh basil leaves (2-3 on each tomato slice), a spoonful of tuna, and dot with Sriracha sauce. Enjoy!

Blood Sugar Balancing Green Smoothie

For those of you who may be watching your blood sugar, yet want to enjoy a green smoothie for all the superstar health benefits, this delicious low sugar option is for you! The avocado adds a rich creamy texture, healthy fats and added vitamins and minerals. And puree-ing the green veggies make it that much easier for your body to absorb all the super powered nutrition of the greens. Good for breakfast, snack or anytime!

Ingredients
1/2 medium avocado
Handful baby arugula
5 large leaves of kale or 2 handfuls baby kale, spinach, chard, etc
1/2 lemon, peeled and seeds removed
Half an apple
2 cups water or coconut water or kombucha tea
Ice cubes

Blend on high in blender, adding water last. Serves 2.

Paleo Quiche

This recipe does not use a crust, but you can, however, make this using a gluten free (or regular crust), a grain-free crust like this, or line the pan with thinly sliced potatoes for a *potato crust (see below).

Ingredients
1 package frozen spinach or kale, defrosted and drained (about 1 cup), or 1 cup fresh spinach
1 red or yellow bell pepper, chopped
1/4 cup thinly sliced sweet onion
1/4-1/3 cup grated cheese (optional)
1 Tbsp chopped fresh basil or other fresh herbs
10-12 whole eggs
2 Tbsp unsweetened almond, coconut or flax milk
1/4 teaspoon sea salt
1/4 teaspoon coarse ground black pepper
A couple squirts of Tabasco or other hot sauce
2-4 slices cooked, drained and chopped bacon (optional)

Directions

Preheat the oven to 350F.

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

Notes: You can substitute most any veggies in this recipe. Try mushrooms, zucchini, asparagus, etc.

*Potato crust: Using a mandoline or food processor, thinly slice a couple of potatoes. Heat oven to 425. Add a very small amount of olive oil to pie pan, and spread to bottom and sides. Lay potatoes flat in pan, overlapping them slightly. Spread around sides and overlap where pan sides join the bottom. Bake 15 minutes or until golden colored around edges.

Luscious Paleo Strawberry Shortcake

By using coconut flour in this recipe, these little shortcakes are low-glycemic and higher in fiber, which means they fill you up and keep you in the fat burning zone.

Coconut flour is a great substitute for grain-based flours, and is becoming easier to find. Coconut flour is a healthy alternative for most anyone who is allergic to nuts, wheat, milk or other common foods that trigger sensitivities. Very few people are allergic to coconut, so it is considered hypoallergenic. Be aware, however, if you have a nut allergy, you may be sensitive to coconut.

And, strawberries are loaded with antioxidant and anti-inflammatory nutrients, which means they possess some major health benefits for heart health, improved blood sugar stability, and cancer prevention–including breast, cervical, colon, and esophageal cancer.

Strawberries are also a juicy, delicious source of vitamin C, which helps to grow and repair collagen. So, eating vitamin C rich foods like strawberries will help you have stronger hair and smoother skin. And, did you know, that strawberries also contain a substance that makes your teeth whiter too?

Ingredients
¼ cup sifted coconut flour
3 Tbsp melted grass fed butter
3 eggs
3 Tbsp honey
¼ tsp sea salt
¼ tsp vanilla
¼ tsp baking powder

Directions
Blend together butter, eggs, honey, salt and vanilla. Blend coconut flour with baking powder and whisk into liquid batter, stirring until no lumps. Pour batter into greased muffin cups. Bake at 400 degree (F) for 15 minutes. Cool, split open and serve topped with fresh strawberries and a dollop of whipped cream*. Makes 6 shortcakes.

*REAL Whipped Cream–Whip a half pint of organic heavy cream with an electric mixer in a metal bowl until soft peaks form. Add a touch of stevia and a splash of vanilla and mix. Keep chilled until ready to use.

Dairy Free Whipped Coconut Cream Topping–Refrigerate a can of coconut milk in the refrigerator for several hours. Open the can of coconut milk after it’s chilled, and scrape off the solid top layer of creamy coconut, avoiding the liquid on the bottom of the can. (But don’t waste the leftover liquid, you can add it to your next smoothie.) Whip the cream with an electric mixer until it is light and fluffy, about five minutes. Add a little stevia if you would like more sweetness. The result is a silky smooth whipped cream that is not quite as thick as whipped cream made from whole cream, but just as delicious.

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.