Chicken Vegetable Salad

posted in: Nutrition, Recipes | 0

chickenvegIngredients:

2 cups green leaf, red leaf, romaine, and butter lettuces

½ cup red cabbage, shredded

¼ cup jicama, julienned

¼ cup carrots, julienned

1 green onion, sliced thinly

2 radishes, sliced thinly

1 stalk of celery, sliced thinly

1 2-4 oz chicken breast

1 clove of garlic, macerated

2 tsp coconut oil

Sea salt and pepper, if desired

 

Preparation:

Rub chicken breast with the macerated garlic; add salt & pepper, if desired. Rub the bottom of a heavy sauté pan with the coconut oil & sauté the chicken over medium heat, turning once. Cook thoroughly and remove from skillet to cool. In a large bowl, combine all of the vegetables. When the chicken is no longer too hot to handle, slice into thin strips and add to the bowl of vegetables. Toss with vinaigrette. Makes one serving.

Frittata with Asparagus, Goat Cheese, and Herbs

posted in: Nutrition, Recipes | 0

herby-frittata-vegetables-goat-cheese-ck-xIngredients:

  • 1/2 bunch asparagus (8 oz), trimmed, spears cut into 2-inch pieces, remaining stalks cut into 1/2-inch pieces
  • Coarse salt and freshly ground black pepper
  • 12 large eggs
  • 4 scallions, thinly sliced
  • 2 tablespoons minced chives
  • 2 tablespoons extra-virgin olive oil
  • 4 tablespoons (2 oz) goat cheese

Directions:

  1. Bring a medium pot of well-salted water to a boil. Meanwhile, prepare an ice water bath. Blanch asparagus until just tender, about 1 minute. Drain and transfer to ice water bath to cool. Drain. Set spears aside.

  2. Whisk eggs with 1 tsp each salt and pepper. Stir in scallions, chives, and asparagus stalks.

  3. Preheat oven to 425 degrees. Heat oil in an ovenproof 10-inch skillet over medium heat. Pour egg mixture into skillet. Cook until edges begin to set; push cooked edges toward the center of the pan with a wooden spoon. Continue cooking until the center begins to set, about 2 minutes more. Dollop goat cheese over top and sprinkle with reserved asparagus spears.

  4. Bake until eggs are completely set, 8 to 10 minutes. Let cool slightly before serving.

 

Sweet Potato Quinoa

posted in: blog post, Recipes | 0

 

Sweet Potato Medley Quinoa pic

INGREDIENTS: (serves 2)
1 cup of quinoa
1 small purple sweet potato
1 small orange sweet potato
1 pomegranate
1 avocado (cut into cubes)
2 handfuls of fresh arugula
1 tbsp. of coconut oil/coconut butter

DRESSING:
Juice 1 small lemon
Zest ½ of lemon
2 tbsp. of avocado or olive oil
1 tbsp. of apple cider vinegar
Salt & pepper to taste

 

 

DIRECTIONS:
1. In a small sauce pan, cook quinoa as usual. In another saucepan, boil sweet potatoes whole, until tender
2. While the quinoa and sweet potato are cooking, remove all seeds from pomegranate and set aside
3. Remove quinoa from heat and leave lid on to cool. Remove sweet potato and chop
4. In a large nonstick pan, heat coconut butter until melted. Add chopped sweet potato (both varieties) and cook until slightly brown & crunchy.
5. In a large bowl, add cooked quinoa and ½ of dressing and mix well. Add sweet potato, rocket, mix well, top with avocado and pomegranate and top with remaining dressing

Balsamic Baked Halibut

baked halibutIngredients:
Salt Pepper Garlic powder
Halibut
Balsamic vinegar Olive oil Basil

Instructions:
Bake halibut in 400 degree oven for 7-10 minutes. Once finished, season with salt, pepper and garlic powder. Drizzle with balsamic vinegar and olive oil and place basil on top

Garlic Chicken and Broccoli

CHICKEN_AND_BROCCOLI_STIR_FRYIngredients:
2 chicken breasts (cut into strips)
Salt & Pepper 2 cloves minced garlic
2 tsp. chopped ginger
Bamboo shoots

Instructions:
Toss chicken with salt and pepper. Cook broccoli in 1” of boiling water and drain. Heat coconut oil on high heat and cook chicken until done. Remove chicken from pan and add garlic and ginger into pan. Stir-fry for 30 seconds, add bamboo shots, and stir-fry for another 30 seconds. Add chicken and serve.

Tuna Scaloppini with Onion, Mint, and Almond Topping

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

posted in: Recipes | 0

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

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

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.

Curried Lentil & Squash Bowl with Kale & Peppers

Curried Lentil & Squash Bowl with Kale & PepperspicIngredients:

  • 1 shallot, minced
  • 2-inch piece ginger peeled and minced (about 2 tbsp.)
  • 3 cloves garlic, minced
  • 2 tbsp. olive oil, divided
  • 1 cup green lentils, rinsed
  • 1 bay leaf
  • 1 butternut squash, peeled and 
cut into ¼-inch cubes (3½ cups)
  • 1 tsp curry powder
  • 1/2 tsp sea salt
  • 1/8 tsp ground black pepper
  • 1/4 tsp ground turmeric
  • 2 tbsp. unsalted tomato paste
  • 1/2 cup fresh cilantro, chopped
  • 2 red bell peppers, sliced into thin strips
  • 1 bunch kale, stems discarded, leaves sliced crosswise into thin ribbons 
or 6 cups baby spinach
  • 1/4 cup unsalted pumpkin seeds

Instructions:

Instructions:
1. In a small bowl, combine shallot, ginger and garlic. In a medium saucepan on medium-high, heat 1 tsp. oil. Add half of shallot mixture and sauté for 30 seconds. Add 2 cups water and bring to a boil; add lentils and bay leaf. Return to a boil, cover and reduce heat to medium-low. Simmer for 30 minutes, until lentils are tender.
2. Meanwhile, toss squash with curry powder, salt, pepper and turmeric. In a large deep sauté pan on medium-high, heat 1 tbsp. oil. Add squash; sauté for 5 minutes. In a small bowl, whisk together tomato paste and ½ cup water; pour into squash mixture, scraping up bits from the bottom of the pan as the liquid sizzles. Stir to coat squash with tomato, cover pan, reduce heat to medium and simmer for 5 minutes more, until squash is tender but not mushy.
3. Stir squash into pot with cooked lentils; add cilantro. Cover and reduce heat to low.
4. To same sauté pan, add remaining 2 tsp oil and heat on medium-high. Add remaining shallot mixture and sauté for 30 seconds. Add bell peppers and kale and sauté for 7 to 10 minutes, until peppers are tender with a little bite left and kale is wilted. Add a splash of water to scrape up any bits from pan and stir. (If using spinach, sauté bell peppers first for 5 minutes, then add spinach and cook just until wilted.)
5. Divide squash-lentil mixture among plates and top with kale mixture and pumpkin seeds.