-- Simple Smart Nutrition

Quinoa Pilaf

A friend asked me to bring a side dish, so I made up this quinoa pilaf. It was delightful, and filling enough to make a light vegetarian meal if you wanted. Quinoa has complete protein and when you combine it with nuts, seeeds and crumbled goat cheese, you have a delicious summer meal! For bigger appetites, pair with grilled chicken or fish. Enjoy!

Ingredients (no need to be exact)
2-4 cups of cooked white, red or black quinoa (or combination)
2-4 cloves of garlic, minced
1 Tbsp butter
4 thinly sliced green onions
2 blood oranges or regular oranges, peeled, halved and sectioned
½ cup dried tart cherries, goji berries, or ½ cup dried cranberries
¼ to ½ cup slivered or sliced almonds or sunflower seeds and/or pumpkin seeds (if you are allergic to nuts)
½ cup chopped cilantro or parsley
Crumbled goat cheese (optional)
Juice from 1 orange
Juice from 1 lemon or lime
2 Tbsp of extra virgin olive oil
1 tsp of honey
sea salt and pepper to taste

Directions
Cook quinoa ahead of time as directed. Cool in refrigerator. In a small pan, add chopped garlic and 1 Tbsp of butter. Cook garlic over medium heat, watching closely until a golden brown. Remove from heat.

In a large bowl, add quinoa, garlic, onions, chopped oranges, dried cherries, goji berries or cranberries, almonds and parsley.

Mix juice, olive oil, honey, salt and pepper in small bowl and pour over quinoa mixture. Stir and serve. May be served at room temperature or cold. (This is a great party addition, since it can sit at room temperature for long periods without spoiling.)

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!

Garbanzo, quinoa, veggie salad

Another delicious summer salad that doesnt really need a recipe. You can experiment with ingredients and use what you have, add some dressing and viola! A hearty salad that can be eaten as a main course, or a filling sidedish. Enjoy!

Ingredients
Radishes, quartered and sliced
2-4 green onions, sliced or red onion, chopped
1/2 Red or green bell pepper, chopped
1 small tomato, chopped
1/2 cucumber, chopped
1/2 avocado, chopped
Cilantro, chopped
1/4 cup or so cooked quinoa
1 can garbanzo beans

Dressing
1-2 Tbsp extra virgin olive oil
juice of one lemon
tiny drizzle of honey or maple syrup (1/2 teaspoon)

Directions
Add to veggies and mix

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.

Grapefruit, Arugula and Fennel Salad With Citrus Dressing

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

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

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

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

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

Ingredients

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

1 fennel bulb, white part only, sliced very thinly

1 grapefruit, sectioned

3-4 green onions, sliced thinly

Dressing

2 T of orange juice (fresh squeezed is best)

Juice of 1 lemon or lime

2 T of red wine vinegar

1 teaspoon of sugar

¼ cup extra virgin olive oil

Directions

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

A great accompaniment to fish or chicken dishes.

Till next time,

Stay Healthy and Lean!

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

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

Nutrition made Easy. Simple.Smart.Nutrition.

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.

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.

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!

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

Heart Warming, Healthy Squash Soup Recipe

While we sometimes think of squash as a starchy vegetable, it is actually the starchy parts of winter squash that have the most antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating properties. You, your family or friends will absolutely love this! Enjoy.

Yesterday was one of those rare but perfect fall days.

Chilly in the morning, but warming up during the day under a brilliant blue sunny sky. The trees are beginning to change color and leaves are starting to crunch underfoot.

Nothing said “Autumn” more, and I was ready to pull out one of those delicious, warming, soul-satisfying soup recipes that I had set aside during the summer.

I guarantee you’ll love this one.

Squash Soup

This simple and easy soup recipe is my own version adapted from Dr. Andrew Weil’s “The Healthy Kitchen” cookbook.

It’s warm, filling and satisfying—the perfect comfort food.

And winter squash turns out to be one of the BEST sources of vitamin A and carotenoids in your diet!

Squash actually contains 1/3 the recommended amount of vitamin C, and a hefty amount of the mineral manganese, as well as its high fiber content. Squash also contains lots of vitamins B1, B3, B6, pantothenic acid, and folate.

Squash soup is a perfectly satisfying meal for a chilly autumn day along with an avocado, orange and arugula salad drizzled with olive oil and balsamic vinegar.

You, your family or friends will absolutely love this! Enjoy.

Ingredients

1 large winter squash (about 2 1/2 pounds), such as butternut or kabucha, peeled, seeded, and cut into 2-inch chunks

2 medium red onions, peeled and quartered

3 or 4 cloves garlic, peeled

2 tart organic Granny Smith apples peeled, cored, and quartered

2 Tbsp extra virgin olive oil

Sea salt to taste

1 tsp chili powder

Hot pepper flakes, optional

4 cups vegetable stock or organic free range chicken stock

Garnish

1 cup pecans, chopped or whole

1 Tbsp butter

2 Tbsp turbinado or raw sugar

1 Tbsp cinnamon

Sea salt

1/4 tsp of cayenne powder

Directions

Preheat oven to 400 degrees F. Toss squash, onions, garlic, and apples in a large bowl with olive oil to coat. Season well with salt, hot pepper, and chili powder. Arrange vegetables in a large roasting pan in one layer. Roast in oven, stirring every 10-15 minutes, until vegetables are tender and lightly browned, about 35-40 minutes.

Meanwhile, in a small skillet over medium heat, add butter, sugar, pecans, salt and spices. Heat and stir until sugar starts to carmelize, but be careful not to let it burn. Remove from pan and cool.

Transfer half the vegetables and 2 cups stock to a food processor or blender; puree until smooth. Repeat with remaining vegetables and broth. Return pureed mixture to pot, thinning soup with additional stock or water, if necessary. Season with salt to taste and bring to simmer over medium-low heat. Serve immediately, garnish with toasted, seasoned pecans. Serves 4.

Or if you love this recipe as much as I do, it may only serve two! 😉

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.

Kale, Squash and Apple Salad

Everyone knows the advantages of eating kale, but now is the time to add squash to your meals as well. There are so many different varieties available right now–and all are delicious!

This awesome vegetable is a superfood of its own right, and is very high in beta-carotene, which provides the majority of vitamin A in most diets–as long as it is eaten with some fat so it can be absorbed and utilized. (Antioxidants don’t work unless you eat this.) Squash also contains vitamin C, potassium, fiber, and omega-3 fatty acids, which helps fight cancer, colds and flu, and heart disease–to name just a few.

Unlike summer squash, which has edible skin and can be eaten raw, winter squash usually has a tougher skin and will need to be peeled. There are many methods to cooking squash, but the best method for most squash is roasting. Carefully cut the squash in half and scoop out the fibers and seeds. At this point, you can separate the seeds from the fibers to toast them for a snack. Roast the squash cut-side down at 350 degrees F until tender–or do like I did and half or quarter and put on medium heat on grill for about a half hour or so, depending on the size of the squash pieces.

Fall Squash, Kale and Apple Superfood Salad

1/2 Granny Smith apple, chopped

1/2 McIntosh, Gala, Fuji, etc apple, chopped

1/2 firm pear, chopped

1 small squash, roasted, cooled and chopped in cubes (I used a Delicata squash)

1/2 red onion chopped

1/4 cup roasted pumpkin seeds (I roasted in pan over med heat for about 2-4 min)

Dinosaur kale, chopped and massaged (can use a rolling pin to make it more tender)

1/2 cup chopped celery

1/4 cup tart dried cherries or unsweetened cranberries

1-2 Tbsp pure maple syrup

1 Tbsp extra virgin olive oil

1 Tbsp apple cider vinegar or fresh lemon juice

Salt, pepper, hot pepper flakes to taste

Roast squash, cool, peel, and cube in small pieces. Chop kale in small pieces, and roll with rolling pin or ‘massage’ by wrapping in clean dish towel and rolling with a rolling pin or can to make it more tender. Mix the rest of ingredients in and serve. Serves about 4. Works as a great vegan meal too!

A Votre Sante!

Catherine (Cat) Ebeling RN BSN, 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

Cooling Cucumber Salad

Cucumbers aren’t the sexy new superfood topping all the lists lately, but this vegetable quietly sits amongst the nutrition superstars with plenty of benefits in its own right. Cucumbers contain very valuable antioxidant, anti-inflammatory, and anti-cancer benefits.

This salad is, by far, the best in the summer when big luscious tomatoes are in season and full of flavor, and the cucumbers are fresh and tender. Continue reading “Cooling Cucumber Salad”

Asian Ribs Are the Hit of the Weekend BBQ!

The Fourth of July weekend is the traditional time to barbecue outside, gather with some friends or family to enjoy all that summer has to offer. While regular ribs usually are slathered in bbq sauce full of high fructose corn syrup, these spicy ribs have an Asian twist you’ll love.

Happy SUMMER!

The Fourth of July weekend is of course, the traditional time to barbecue outside, gather with some friends or family and get outside to enjoy all that summer has to offer.

While regular ribs usually are slathered in a sweet sauce full of high fructose corn syrup, these spicy ribs use a Korean marinade followed by slow cooking on the grill to produce some mouth watering tender ribs with yummy Asian twist. This one is sure to please everyone!

Ingredients
1 cup soy sauce
1/4 cup raw honey
1/3 cup rice vinegar
1/4 cup sesame oil
juice of 1 fresh lime
5-6 big cloves minced garlic
2-4 large green onions, chopped
1/2 to 1 tsp of red pepper flakes
5 lbs Korean-style short ribs* or any type ribs
Combine marinade ingredients in medium bowl; whisk to blend well. Pour into heavy jumbo resealable plastic bag. Add ribs; seal bag. Turn bag over several times to coat ribs evenly. Refrigerate overnight, turning bag occasionally.

Prepare barbecue (medium-high heat). Drain ribs; discard marinade. Grill ribs over medium low heat, until browned and tender, about 5 minutes per side (if using Korean style rib cut). If using regular pork ribs, grill over indirect medium low heat, turning often, about 45 minutes to an hour.

Serve with marinated cucumber salad.

*beef chuck flanken, cut 1/3 to 1/2 inch thick across bones; about 20 pieces*

Marinated Cucumber Salad

This salad is a refreshingly cool and tasty way to enjoy cucumbers. Smaller locally grown cucumbers work, or try the European or Persian style cucumbers that are appearing in stores. These have a more tender skin that is fine to leave on, especially if you can find the organic cucumbers. Make ahead of time to marinate. You can make a day or so ahead and let it soak up the flavors of the marinade.

2 large cucumbers, sliced thinly, with or without skin
1 large sweet onion sliced roughly
1 clove garlic, minced
1/2 cup apple cider vinegar
2 Tbsp or so of honey
1/2 cup water
1/4 cup olive oil
handful fresh basil, chopped
sprinkle of red pepper flakes

Combine all ingredients in glass bowl, and store in fridge a few hours or overnight. Serve with ribs.

Have a safe, happy and FUN Fourth of July everyone!

Till next time, stay healthy, lean and energetic!

Look for the Fat Burning Kitchen Superfood Recipes coming in July!!

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

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

Nutrition made Easy. Simple.Smart.Nutrition.

(Almost) Paleo Cranberry Muffins

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

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

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

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

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

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

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

Almost Paleo Cranberry Muffins

Ingredients

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

Directions

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

Bacon, Blue Cheese, Apple and Arugula Salad

I had this crazy idea for a salad recipe and thought these things would work together. I was right…

I had a crazy idea for a superfood salad recipe and thought these things would work together and I was really not surprised they worked as well as I had thought. I purchased some delcious creamy, nutty raw blue cheese that was just magnificent with the saltiness of the bacon, the bite of the arugula and the tart-sweetness of the apple.

I topped it off with an olive oil, and cinnamon-pear balsamic mixture. You don’t need cinnamon-pear balsamic but a nice, mellow sweet balsamic will do just as well.

I purposely did not include measurements in this recipe, it’s very easy to adjust to whatever size crowd you are serving. Hint: Add more Bacon to gain more popularity! 😉

Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene,lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of healthy omega 3 fats as well.

The standout of all the nutrients in dark green leafies is Vitamin K.

A cup of most cooked greens will give you about 9X the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own.

Here ya go…I hope you enjoy this as much as I did. 🙂

Bacon, Blue Cheese, Apple and Arugula Salad

Any combination of Arugula, regular baby greens and/or baby kale

2-4 slices thick sliced natural (no nitrites) bacon, cooked and cut up in small pieces

1/2 to 1 apple, chopped in small pieces (Granny Smith is good, or any tart-crisp apple variety)

Crumbled Blue Cheese (try something exotic here like Maytag Blue or another aged delightfully nutty flavored blue cheese)

Thin sliced red onion

Add greens to large glass bowl, with apple, bacon, and blue cheese sprinkled on top. Drizzle equal amounts of balsamic vinegar and extra virgin olive oil on salad and serve.

Warm Lentil, Kale & Bacon Salad

Lately I have been really liking lentils. Lentils are a power food–loaded with protein, fiber, B vitamins and iron; and the stellar health benefits of kale. And there’s bacon…

Lately I have been really enjoying lentils. Now for the die-hard Paleo/Primal folks, lentils are not on the ‘list’, but as an athlete who needs to get plenty of non-grain high quality carbs, lentils are a perfect addition. Lentils are a power food–they are loaded with protein, fiber, B vitamins and iron.

Lentils contain more folate than most any other plant food. Besides protecting your body against heart disease and inflammation by lowering dangerous homocysteine, folate is ideal for women who are pregnant or trying to get pregnant, as it helps prevent birth defects. And did you know that folate, combined with vitamin B6 (also in lentils) helps reduce the risk of breast cancer and other cancers.

Lentils’ high fiber makes them filling and satisfying, while keeping blood sugar low. This low calorie legume is a great dietary addition if you are trying to lose weight as well. The lentil is an easy to digest food that is helpful to those who have digestive disorders like irritable bowel syndrom and diverticulosis.

Lentils contain the third highest level of protein of all legumes and nuts, so not only are they a great slow burning carbohydrate source, but they are also an excellent source of protein.

And one of the main reasons I love lentils is their steady, slow-burning energy they provide for athletes, along with the iron which helps to transport oxygen in the body. Oh, and did I mention they taste delicious?

And of course, there is the kale, which we all know is a known ‘Superfood’. A member of the cruciferous family, it has anti-cancer, fat burning properties, along with its powerful anti-oxidants, calcium and vitamin K, among other more numerous health benefits.

There’s also turmeric in this recipe too. If you don’t know about turmeric, read more here. It’s one of the most powerful, antioxidant, anti-inflammatory, anti-aging spices you can use.

I used black lentils in this recipe. They are a slightly smaller, firmer lentil than the more common brown lentil you see at the grocery store, although you can use either type. Brown lentils cook relatively quickly, so don’t overcook or they will become mushy.

This recipe, that I made up on the fly, turned out surprisingly good. I may have to make it again tonight!

Warm Lentil, Kale and Bacon Salad

2 slices of thick sliced, natural (nitrite/nitrate free) bacon

4-6 good sized garlic cloves, chopped

1 cup (or so) cooked black or brown lentils

1/2 bunch of kale, chopped in small pieces

sea salt

1/2 tsp turmeric

juice of 1 fresh lemon wedge, to taste

hot pepper flakes, to taste

toasted sesame seeds, optional

In a frying pan, fry bacon until medium crisp. Remove from pan and chop or break in small pieces. Set aside. Leave about 1-2 Tbsp of the bacon grease in pan, and stir and cook garlic for a few minutes, until soft. Add chopped kale, salt, drained lentils, red pepper flakes, and turmeric. Cover with lid and cook over medium to medium-low heat for a few minutes until kale is tender. Squeeze fresh lemon juice over kale, stir and serve. Enjoy! Serves 2-4.

This can be served as a side dish or as a complete meal.

Easy Lentil Curry Salad

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. When you crave something that’s good for you, listen. It’s most likely your body telling you it needs a particular nutrient…

So I am doing this detox diet, and for some strange reason, I’ve been craving lentils. I know enough about my body (and you should too) to listen when I am craving a certain type of food. No that doesn’t mean when you crave candy, cake, mac and cheese, or anything else that isn’t healthy for your body.

But when you truly crave something that is good for you, then listen. It’s most likely your body telling you it needs a particular nutrient.

So what about lentils? Well, I try to eat a mostly Paleo style diet, and legumes are a ‘no-no’ on a Paleo diet. I’m not sure why, it seems that primitive folks would want to eat lentils if they had ’em. Maybe they didn’t cozy up around the camp fire to a big bowl of steaming lentil soup, but really, there are worse things, right?

Well, for starters, lentils are full of fiber. Guess that’s good for a detox diet, don’t ya think?

And, lentils help lower cholesterol, and stabilize blood-sugar. Lentils are also very high in magnesium, that calming mineral that the majority of us are short on. Got leg cramps? Get magnesium. Trouble sleeping and relaxing? Get magnesium. You get the idea…

On top of that, lentils also provide plenty of B vitamins and protein and are not heavy on the calories. Good thing for a detox diet, it sounds like. Plus they are tasty, go great in a salad or soup and fill you up. I’m all for that.

So here is the salad I whipped up while I was craving lentils and on my detox diet. I have to say it was delicious and satisfying. You can play around with the ingredients as you like, but this combo was pretty tasty! Just be sure to use organic veggies as much as possible.

Lentil-Veggie Salad

1 cup or so dry lentils, rinsed

1 bunch of radishes, chopped or sliced

6-8 asparagus stalks, chopped and lightly cooked

1 medium size cucumber

1 firm tomato chopped

1 firm avocado chopped

1 red onion chopped or 4-5 green onions sliced

1 clove or 2 of garlic

handful of fresh cilantro chopped

1 tsp or so of curry powder

red pepper flakes

sea salt and pepper

juice of one fresh lemon

2-3 tablespoons extra virgin olive oil

Rinse and cook lentils till tender. Rinse with cool water and drain. Add veggies, lemon juice, olive oil and seasonings. Stir and chill. Enjoy! Serves 2-4, and makes great leftovers too.

Till next time,

Stay healthy and lean!

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

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

Nutrition made Easy. Simple.Smart.Nutrition.