Avocado & Artichoke Dip

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.

 

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.

 

Fennel and Spinach Salad with Shrimp

posted in: Recipes | 0

fennel-spinach-salad-shrimp-ck-xIngredients

3 slices center-cut bacon

1 pound jumbo shrimp, peeled and deveined

2 cups thinly sliced fennel bulb (about 1 medium bulb)

1 cup grape tomatoes, halved

1/2 cup thinly sliced red onion

1 (9-ounce) package fresh baby spinach

2 tablespoons finely chopped shallots

3 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

1/4 teaspoon salt

                                         1/4 teaspoon freshly ground black pepper

Instructions

1. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan, reserving drippings, and crumble. Add the shrimp to pan, and cook 2 minutes, turning once.
2. Combine bacon, 2 cups fennel, grape tomatoes, red onion, and baby spinach in a bowl. Combine the remaining ingredients in a small bowl, stirring with a whisk. Add the shrimp and balsamic mixture to spinach mixture; toss well.

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

Wild Salmon

wild salmonInstructions:
Brush salmon with coconut oil, salt, and pepper. Put in 400 degree oven
for 15 minutes.
Stir Fry Asparagus

Ingredients:
Asparagus
Coconut Oil
Instructions:
Cut up asparagus into 1” pieces. Stir fry asparagus in pan with coconut
oil for 5 minutes.

Herb Roasted Chicken

Roasted-Chicken-and-Herbs-1Ingredients:
Whole chicken 1 Tbsp. garlic powder 1 Tbsp. onion powder 1 Tbsp. dried oregano 2 Tbsp. paprika 2 Tbsp. dried parsley 2 tsp. rubbed sage 2 tsp. dried thyme leaves 1 tsp. ground coriander 1 tsp. celery seed 1 tsp. sea salt 1 tsp. pepper 1⁄2 tsp. cayenne pepper (or to taste)
6 cloves of crushed garlic 2 quartered onions

Instructions:
Preheat oven to 325 degrees. Mix together all seasonings in bowl. Stuff garlic and onions into chicken and rub seasoning mix on chicken. Cook for 2 hours or 20 minutes per lb.

Pecan Crusted Chicken or Fish

pecan crust chickenIngredients:
Chicken breast or wild fish
Coconut oil (enough to brush on chicken)
Baked crushed pecans

Instructions:
Chicken: Brush chicken breasts with melted coconut. Crush the pecans
and coat the chicken breasts with them. Cook chicken breasts until done.
Fish: Brush fish with melted coconut oil and coat with crushed pecans.
Cook fish in 2 Tbsp. coconut oil on medium heat for 7 minutes on each
side.

Zucchini Noodles with Bolognese Sauce

posted in: Recipes | 0

zucchini pasta

Ingredients:

For the Noodles:

6 medium zucchini, spiralized

1-2 Tbsp olive oil

1 clove garlic, minced

For the Bolognese Sauce:

1 Tbsp olive oil

1 onion, chopped

1 stalk celery, chopped

3 cloves garlic, minced

1 lb. ground turkey or ground beef

1 (28 oz) can crushed tomatoes

1 (6 oz) can tomato paste

1/2 cup dry red wine

1 tsp. dried oregano

1 tsp. dried basil

1/2 tsp. salt

1/4 tsp. black pepper

2 bay leaves

Fresh basil, chopped as garnish

Instructions:

  1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up. Feel free to sprinkle with a little salt to help with this.
  2. Drizzle olive oil in a large saucepan over medium-high heat and saute onion, celery and garlic until fragrant, about 3 minutes. Add ground turkey (or beef) and cook until crumbled and brown, draining excess liquid as necessary.
  3. Add remaining ingredients and bring to a boil then reduce heat and simmer for about 30 minutes.
  4. For the zoodles, drizzle olive oil in a large skillet over medium-high heat and saute garlic until fragrant. Add zucchini noodles and cook for about 1 to 2 minutes until tender. *If you didn’t already add salt while the water was getting soaked up feel free to sprinkle a little on them now for flavor.
  5. Top zucchini noodles with the bolognese sauce, serve and enjoy!

Brown Rice Fritters

posted in: Recipes | 0

brown rice fritters

INGREDIENTS: (makes 6 small patties)
1 cup carrot pulp (can be substituted for grated carrot)
1 cup cooked brown rice (about ¾ of a cup uncooked)
1 can 4 bean mix, drained and rinsed
1 handful fresh parsley, finely chopped
½ red onion
1 clove garlic, crushed
2 tsp. ground flaxseeds
1-2 tbsp. olive oil
Salt, pepper & spices (Cajun spice)
DIRECTIONS:
1. Preheat oven to 350 degrees. Cook rice in small pot slightly under-cooked (don’t cook rice too much, as it will soften in the oven)
2. In a pan, heat a splash of olive oil; add chopped onion and garlic and sauté until clear. Add salt, pepper, & spices until fragrant
3. Add onions, carrots, parsley, ground flaxseeds, olive oil and beans to a deep dish and blend until smooth
4. Add brown rice and stir with a wooden spoon until combined. If mixture is too dry, add a bit of water. If it’s too wet, add more ground flaxseeds; the mixture should be soft
5. Lightly grease a baking tray or baking paper with olive oil or spray. Using a spoon, form mixture into 6 balls and space evenly on the tray. Press with a spatula to flatten
6. Cook until golden and slightly crunchy (about 20 mins)

 

SERVING SUGGESTIONS:
• Break and serve with hummus, lettuce, tomato, and avocado in a wrap
• Stack with arugula, sun dried tomatoes, and avocado in a sandwich
• Cut into quarters and serve on top of a salad

Almond Butter Chocolate Chip Cookies

posted in: Recipes | 0

almond cook

Ingredients:
olive or coconut oil cooking spray,
1 cup unsalted almond butter, stirred well,
3/4 cup Sucanat (sugar cane natural – or Truvia baking blend),
1 large egg,
1/2 tsp baking soda,
1/4 tsp sea salt,
3 oz dark chocolate (70% or greater), broken into small pieces,

Instructions:

ONE: Preheat oven to 350° F. In a medium bowl, stir together the first 5 ingredients until blended. Stir in chocolate.
TWO: Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10-12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 minutes more.