Category: Recipes

Spring Sprout Orzo Salad

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Spring Sprout Orzo Salad

Ingredients:

1 c Cooked Organic Orzo

1 Yellow Bell Pepper, Diced

1/2 Red Onion, Diced

1/4 c Fat Free Feta

1/2 c Shaved Brussel Sprouts

3 tbsp Fresh, Chopped Parsley

3 tbsp Extra Virgin Olive Oil (EVOO)

1 Fresh Squeezed Lemon

Pink Himalayan Sea Salt/Fresh Cracked Black Pepper

 

Let’s Get Sprouted:

  1. Cook orzo according to package.Let cool.
  2. Dice pepper, onion, and sprouts(if whole). Chop Parsley.
  3. In a medium sized bowl, mix all ingredients, drizzle with EVOO and lemon juice. Season with salt and pepper.

Tidbits:

  • Trader Joe’s sells shaved brussel sprouts, much more convenient than chopping your own sprouts, You could always throw them in a food processor though.
  • Add more EVOO if you find the orzo too dry, or add more lemon.
  • Lemon zest is a great option to add.

Skinny Thighs

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Ingredients:

6 Boneless, Skinless Chicken Thighs

1/4 C Whole Wheat Flour

1 Tsp Paprika

1/4 C Raw Honey

2 Tbsp Soy Sauce or Braggs Liquid Aminos

4 Garlic Cloves, minced

1 Tsp Red Pepper Flakes

Pink Himalayan Sea Salt/Fresh Cracked Black Pepper

 

Into the Oven:

  1. Preheat oven to 375*
  2. In a medium sized bowl, mix together flour, paprika, salt and pepper
  3. Coat each chicken thigh in the flour mixture and place in a greased or foil lined dish
  4. In a separate bowl, mix the honey, soy sauce and garlic
  5. Pour honey mixture evenly over thighs, coat both sides completely. Sprinkle with red pepper flakes for an extra kick
  6. Cover with foil and bake for 30 minutes
  7. Uncover and continue baking for another 15 minutes

Voila!

Superfood Apple Muffs

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Ingredients:

1/3 & 1/3 cup of Oats(steel-cut, rolled, instant)

2 tsp Baking Powder

1 tsp Baking Soda

1/2 tsp Pink Himalayan Sea Salt

1/2 tbsp Organic Cinnamon

2 Free Range, Organic Eggs

2 tbsp Raw Honey

2 Very Ripe Organic Bananas, Mashed

1 c Chopped Apples(any apple)

1 c Chopped Walnuts or Pecans

1 tbsp Chia Seeds

1 tbsp Ground Flax

Mix It Up:

  1. Preheat oven to 400*. Line a muffin tin with liners or grease with coconut oil.
  2. Pulse 1/3 c oats in a food processor until it becomes flour-like.
  3. Combine the oat flour, 1/2 cup remaining oats, baking powder, baking soda, chia seeds, ground flax,salt & cinnamon in a medium bowl.
  4. In a large bowl, mix eggs, honey and mashed bananas. Add dry ingredients to banana mixture; stir until combined. Fold in apple s and nuts.
  5. Fill muffin tins evenly and garnish with additional slices and walnuts(optional)
  6. Bake for 18-20 mins or until baked through. Let cool and enjoy!

Tidbits:

  • I prefer granny smith apples, but any of your favorite apples will work well.
  • For an extra boost of protein, add a teaspoon of peanut butter as a frosting.
  • Silicone muffins pans work wonders for any kind of baking.
  • Coconut flakes make a delicious topping, also.

Get Creative with Your Toppings and/or Fillings.

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Not Yo Momma’s Lasagna

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1 lb Chicken & Kale Sausage(casing removed)

1 tsp Oregano

1 tsp Crushed Red Pepper

3 Minced Garlic Gloves

1 14oz Can Diced Tomatoes

1 15oz Can Tomato Sauce

3 tbsp Tomato Paste

2 tbsp EVOO

1 box Lasagna Strips

20 Slices Fresh Mozzarella

1 Bunch Fresh Basil

1 c Low Fat Cottage Cheese

1 c Ricotta Cheese

2 Eggs

Pink Himalayan Sea Salt/ Fresh Cracked Pepper

 

Get Layered:

  1. In a large skillet over medium-high heat, heat olive oil and saute garlic until it becomes aromatic(30 seconds), then add your sausage and cook through.
  2. Add diced tomatoes, tomato sauce and tomato paste. Season with oregano, red pepper flakes, salt and pepper. Stir, then reduce heat to low and simmer uncovered until sauce begins to thicken.
  3. Bring a large pot of water to a boil, add 1 tbsp olive oil and a pinch of salt to boiling water. Cook lasagna noodles according to package(9-11 minutes) Drain and rinse noodles, then arrange on a flat surface preventing them from sticking to each other.
  4. Finely chop basil, add HALF to meat mixture. Place the remaining basil in a mixing bowl. Add cottage cheese, ricotta, and eggs-stir.
  5. Pre heat oven to 350*, and start assembling your lasagna. Strips on the bottom, then cheese mixture, fresh mozz, and then meat mixture. You should get 3 layers.
  6. Bake lasagna until warm, about 45-60 mins, once cheese melts and starts bubbling. Allow lasagna to cool for about 10-15 minutes before serving.

Tidbits:

  • All of my ingredients were organic except the mozzarella and ricotta.
  • I bought my sausage at Stop & Shop, Nature’s Promise Brand. You can try it with any ground meat of your preference. Just remember to strip the casing if you use sausage.
  • 16 strips came in my box of lasagna, i only used 9 strips.
  • Lasagna was made the night before and left out 15-20 minutes before placing in oven to cook.

My Idea of a Cheat Meal!

Cauli Fried Rice

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Ingredients:

1 head cauliflower, roughly chopped

1 bell pepper, diced

1/2 yellow onion, diced

1 tbsp avocado oil

2 gloves garlic

1/2 cup frozen/fresh edamame

¼ cup coconut teriyaki aminos

 

Get Cooking:

  1. In a food processor, add garlic and cauliflower. Pulse for 20-30 seconds, until cauliflower looks grainy. Be careful not to over-pulse, cauliflower will turn into mush.
  2. If you are using frozen edamame add to a small pot of boiling water, cook for 2-3 mins, strain and set aside.
  3. Add your cooking oil to a large skillet once hot, add onions and peppers. Saute until become soft, about 3-4 mins. Stir in the cauliflower and cook until warmed, 3-5 mins. Add cooked edamame. Pour in the coconut teriyaki aminos, stir to coat mixture. Serve and enjoy!

Tidbits:

  • Use soy sauce if you are not familiar with aminos. (Look for a liquid aminos post soon)
  • EVOO or coconut oil will work just as good.

For the Love of Lemons

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In honor of my upcoming limoncello demonstration, I thought it was the perfect time to share some of the benefits nature’s tart fruit has to offer us. Speaking from experience, the most important suggestion I have to offer regarding lemons is to ALWAYS rinse them! Last January, I made a pitcher of lemon water to have on hand. It seemed convenient to have it ready to pour,and then i would add cayenne and raw honey. Well, unfortunately, I forgot to rinse ALL of the lemons and developed a KIDNEY INFECTION! I had contracted E.Coli from those dirty lil lemons. My body had done a phenomenal job fighting the infection on its own. Ironically, lemons  are used as a treatment for kidney stones. The only symptom I had was a persistent fever and slight back pain, which I thought was a flare up from a back injury I had incurred 2 years prior. Upon my arrival to the Emergency Department, they were perplexed as to what my diagnosis was, based on the fact I wasn’t in any pain, and these types of infections are painful. I will never forget the Dr. saying I was stoic, little did he know my body was The Little Engine That Could, all due to clean eating.

Whenever you consume whole foods, unprocessed and unrefined, they do the work of any dietary supplement. “A diet rich in a variety of whole foods has been hypothesized as possibly anti-cancer due to the synergistic effects of antioxidants and phytochemicals common in whole foods. A focus on whole foods offers three main benefits over a reliance on dietary supplements: they provide greater nutrition for being a source of more complex micronutrients, they provide essential dietary fibers and they provide naturally occurring protective substances, such as phytochemicals.”

Back to the citrus, every morning on an empty stomach, I try to consume an 8oz glass of fresh squeezed lemon water. It is  suggested to drink warm lemon water, cold water takes longer for the body to process. I have it both ways however, when i have it warm I add raw/manuka honey. Apple cider vinegar(acv) is always added, but honey mixes better with warm water. Sometimes I Like to add cayenne to my lemon water, also(yum!) In addition to aiding in digestion, lemons can be used as teeth whitener, it can replace household cleaners, insect bites, acne, and limoncello! For the first time, I will be making limoncello with fresh, organic lemons and grain alcohol. These are the things I look forward to, experimenting a foods multi-purpose. Check back for pictures and a recipe to make your very own limoncello.

Peace out, lemonheads

.lemon

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html

Avocad-Oh!

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Please tell me you LOVE avocados just as much as I do? It is such a versatile fruit, yes, fruit! This alligator egg provides tons of nutritional benefits. Benefits that people take vitamins, supplements, and prescription medications for in order to supply the body with the same nutrients. Avocados contain a high fat content, but healthy fats-monounsaturated fats. Monounsaturated fats can help lower cholesterol and are heart  healthy. As opposed to saturated fats which, increase your cholesterol levels and increase your risks of diabetes. They contain more potassium than bananas do, 14% the recommended daily intake vs 10% in a banana. As well as, more than 15 other nutrients that you probably couldn’t replenish with a multi-vitamin.

On average, I consume at least half an avocado every day. If you are used to butter and toast as part of your breakfast routine, swap the butter for an avocado. It’s buttery, creamy, and just damn delicious. This is what I refer to as an avocado smashy, you literally mash the avocado into your toast. You can load it up with spices, herbs, eggs, chia seeds(my favorite), get creative-everything goes well with an avocado. I will be posting some of my favorite avocado recipes for you to try, if you have a favorite avocado recipe I would love to hear about it!