Avocado & Artichoke Dip

by | posted in: Nutrition, Recipes | 0

avocado-artichoke-dipIngredients:

2 ripe avocados

1 jar artichoke hearts

1 can sliced black olives

2 garlic cloves, grated

¼ tsp onion powder or 1 tbsp. finely chopped onion

1/8 tsp cumin

2 tsp tarragon vinegar

½ tsp fresh lime juice

Sea salt to taste

 

 

Preparation:

In a medium mixing bowl, mash the avocados. Cut the artichoke hearts into pieces. Mix together all ingredients.

 

The Paleo Cure

by | posted in: blog post, Recommended Books | 0

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‘The Paleo Cure’ is a great book for anyone looking to find out more about ways to TRULY improve their health.  The author, Chris Kresser, is a functional medicine practitioner who not only has his own clinic, but also trains other health professionals how to practice in the functional medicine world.  This bestselling book is a minor reworking of his original book called ‘Your Personal Paleo Code’, with a new title, new cover, and minor alterations within the book.  If you read his original book, no need to read this one, but if you have not read it then do yourself a favor and add it to your reading list.  His ‘dietary’ viewpoint is very close to Paleo, but he takes an ancestral spin on it and explains it very well in the beginning chapters of the book.  Aside from the Paleo beliefs he also goes into detail about many of the most important aspects to pay attention to in your daily eating habits.  Many of the things he describes are exactly the ways in which we work with our clients and he does a great job of simply explaining them.  The book is a great read and will give you many ‘clinical pearls’ that can be simply applied to your daily life.

Grilled Watermelon and Halloumi Salad with Minty Green Beans

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grilled-watermelon-halloumi-salad-minty-green-beans-ck

Ingredients:

8 ounces haricots verts (French green beans)

1 small seedless watermelon (about 5 pounds)

4 ounces halloumi cheese, cut into 4 triangles
Cooking spray
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/3 cup torn fresh mint leaves
4 cups baby arugula
1/4 cup roasted, unsalted pistachios, coarsely chopped
Preparation:

1. Bring a large saucepan of water to a boil. Add haricots verts; cook 3 minutes or until crisp-tender. Drain and rinse with cold water; drain.

2. Heat a large grill pan over high heat. Cut watermelon lengthwise into 4 quarters. Cut 1 quarter crosswise into 8 (3/4-inch-thick) wedges; reserve remaining watermelon for another use. Add watermelon and cheese to grill pan coated with cooking spray; grill 2 minutes on each side or until grill marks appear.

3. Combine oil, juice, salt, and pepper in a medium bowl, stirring with a whisk. Remove 2 teaspoons oil mixture; set aside. Add haricots verts and mint to bowl; toss to coat. Arrange bean mixture on a platter. Return reserved 2 teaspoons oil mixture to bowl. Add arugula to bowl; toss to coat. Arrange arugula mixture, watermelon, and cheese on platter. Sprinkle with nuts.

How to Make Bone Broth

by | posted in: General Health, Nutrition, Recipes | 0

picHow to Make Bone Broth

Prep time: 10 mins. Cook time: 8 hrs.

Ingredients:

  • 2 pounds (or more) of bones from a healthy source
  • 2 chicken feet for extra gelatin (optional)
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 2 tablespoons Apple Cider Vinegar
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, additional herbs or spices to taste. You can also add 2 cloves of garlic for the last 30 mins of cooking

Instructions:

  • When using raw bones, especially beef bones, it improves flavor to roast them in the oven first for about 30 mins. at 350
  • Then, place the bones in a large stock pot. Pour (filtered) water over the bones & add the vinegar. Let sit for 20-30 mins. in cool water
  • Chop & add the vegetables to the pot (except garlic & parsley) & add any salt, pepper, spices of herbs
  • Now, bring the broth to a boil. When it has reached the boil, reduce to a simmer & simmer until done (fish- 8 hours; chicken- 12-24 hours; beef- 24 hours
  • During the few hours of simmering, remove the impurities that float to the surface; check every 20 mins. for 2 hours to remove this (grass-fed and healthy animals will produce much less of this than conventional animals)
  • During the last 30 mins. add the garlic & parsley
  • Remove from the heat and cool off. Strain to remove all the bits of bone and vegetable
  • When cool enough, store in a gallon-size glass jar in the fridge for up to 5 days, or freeze for later use

Roasted Turkey

by | posted in: Recipes - Detox Friendly | 0

roast-turkey-su-600467-xIngredients:
Whole turkey (12 lbs)
1 onion Carrots Leeks
1⁄2 lemon
Thyme
Garlic 1⁄2 stick butter
Salt
Pepper

Instructions:
Stuff cavity of turkey with all ingredients listed above except for carrots and leeks and bake at 350 degrees for 2 hours. Place cut up carrots and leeks in the last hour to cook. Serve with spinach.

Tuna Scaloppini with Onion, Mint, and Almond Topping

by | posted in: Recipes | 0

tunaIngredients

1/4 cup finely chopped almonds

1/4 cup fresh tangerine juice

2 tablespoons finely chopped red onion

2 tablespoons finely chopped fresh mint

1 tablespoon extra-virgin olive oil

1/2 teaspoon finely chopped fennel seeds

1/2 teaspoon fine sea salt, divided

1/2 teaspoon freshly ground black pepper, divided

4 (6-ounce) sushi-grade Shiro/Magura Yellowfin tuna steaks, each split in half horizontally

Cooking spray

Preparation
1. Combine first 6 ingredients in a small bowl; stir in 1/4 teaspoon salt and 1/4 teaspoon pepper.
2. Sprinkle fish evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 4 fish slices; cook 1 minute on each side or until desired degree of doneness. Repeat procedure with remaining fish. Serve with almond mixture.

Paleo Egg-in-the-Hole

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Egg-in-the-Hole-9Ingredients:

  • 2 acorn squash
  • 6 whole eggs
  • 2 tbsp extra-virgin olive oil
  • Salt and pepper to taste
  • 5-6 pitted dates
  • 8 walnut halves
  • Fresh parsley to garnish

Instructions:

 

  • Preheat oven to 375F
  • Slice squashes crosswise in order to get at least 3 slices with complete holes per squash*. Your good slices should be about 3/4″ inch thick.
  • Remove the seeds and place the slices on a parchment paper lined baking sheet. Sprinkle liberally with salt and pepper and bake in the oven for 20 minutes.
  • While the squash is in the oven, place walnuts and dates on a cutting board and chop them simultaneously until their texture resembles that of coarse sand.
  • Take the squash out of the oven and drizzle each slice with a little bit of olive oil.
  • Crack an egg directly in the center of each slice, sprinkle eggs with a little bit of salt and pepper and sprinkle date/walnut crumble over the entire surface of the squash slices and eggs
  • Return to the oven for 8-10 minutes or until the eggs are done to your likin
  • Garnish with fresh parsley and serve immediately.
  • Drizzle with maple syrup if desired.

 

Dijon Salmon

by | posted in: Recipes - Detox Friendly | 0

bakedsalmonwithdijonandgarlicsauceIngredients:
2 Tbsp. Dijon Mustard
3 Tbsp. liquid coconut aminos 6 Tbsp. Olive oil 1⁄2 tsp. minced garlic Salmon steak

Instructions:
Make marinade out of all ingredients and drizzle half over salmon. Cook salmon in hot skillet with coconut oil for 4-5 minutes on each side. Use remaining marinade as a dressing on the cooked salmon.

Tilapia with Tomato-Olive Sauce

by | posted in: Recipes | 0

tilapiaIngredients:

  • 1 1/4 pounds tilapia
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 pint grape or cherry tomatoes, halved if large
  • 1/4 cup dry white wine
  • 3 cloves garlic, finely chopped
  • 3 tablespoons olive tapenade

Instructions:

Sprinkle tilapia with salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook (in two batches if necessary), turning once halfway through, until golden brown and just opaque in the center, 4 to 6 minutes total. Transfer the fish to a serving platter; tent with foil to keep warm. Off the heat, add the remaining 1 tablespoon oil, tomatoes, wine and garlic to the pan. Return to medium heat, cover and cook, stirring occasionally, until most of tomatoes are broken down, 4 to 5 minutes. Stir in olive tapenade and cook for 1 minute more. Serve the fish with the sauce.

Chicken & Mushroom Quinoa-Crust Pizza with Bell Pepper Sauce

by | posted in: Recipes | 0

Pizza_revised-300x336Ingredients:

  • 1 tbsp plus 2 tsp olive oil, divided
  • 1 cup quinoa, rinsed and soaked overnight (TRY: NOW Foods Living Now Organic Quinoa)
  • 1/2 tsp sea salt
  • 1/2 tsp dried tarragon
  • 1/2 tsp dried thyme
  • 9-oz jar roasted red bell peppers, drained and roughly chopped
  • 8 oz white mushrooms, sliced
  • 1/4 tsp fresh ground black pepper
  • 5 oz cooked and shredded boneless, skinless chicken breast (about 1 1/4 cups)
  • 3 oz Manchego cheese, grated (about 3/4 cup packed)
  • 3 tbsp chopped fresh flat-leaf parsley leaves

Instructions:

  1. Preheat oven to 450°F. Place a 10-inch ovenproof skillet (such as cast iron) on center rack until hot, about 10 minutes. Add 1 tbsp oil and heat in oven for 2 minutes. Meanwhile, rinse and drain soaked quinoa and transfer to a food processor. Add 1/2 cup plus 2 tbsp water, 1/4 tsp plus 1/8 tsp salt, tarragon and thyme. Process until mixture resembles runny pancake batter, scraping down bowl as needed, 2 to 3 minutes. When oil is hot, remove skillet from oven and swirl to coat with oil. Pour quinoa mixture into skillet and bake until batter is set and golden brown, about 20 minutes.
  2. Meanwhile, rinse out food processor. Add bell peppers and process until smooth; set aside. In a large skillet on medium-high, heat remaining 2 tsp oil and add mushrooms, black pepper and remaining 1/8 tsp salt. Cook, stirring frequently, until tender and lightly browned, about 10 minutes.
  3. Spread bell pepper sauce over quinoa crust in skillet. Top with shredded chicken, mushrooms and cheese. Return to oven and bake until cheese is melted, 4 to 5 minutes. Let mixture rest in skillet for 5 minutes, then transfer to a cutting board and sprinkle with parsley. Cut into wedges.