Quinoa Salad with Roasted Vegetables - GF, easy and yummy!!

Quinoa Salad with Roasted Vegetables
Serves 3
Great to make in advance!

1 cup quinoa (be sure to rinse until water runs clear prior to cooking)
2 cups water or organic chicken stock
2 small zucchinis, chopped
2 small yellow/summer squash, chopped
1 medium carrot, chopped
1 small red onion, chopped
1 tablespoon olive oil
sea salt to taste
juice of one lemon

Preheat oven to 400F.  Toss chopped vegetables in olive oil.  Roast chopped vegetables on flat roasting pan or cookie sheet until tender about 20 minutes, less if you prefer them crunchy and more time if you prefer them softer.  Bring quinoa and water or chicken stock to a boil in a medium pot then reduce to simmer and let cook for 10-12 minutes or until water is absorbed and quinoa is fluffy.  Toss everything together in a large serving dish.  Serve warm or at room temperature with fresh lemon juice and sea salt to taste. Enjoy!!

**This dish would also be delicious of you added some grilled chicken breasts**

GF Raw vegan organic brownies - DELICIOUS!!

These brownies are GF, raw, vegan, delicious and easy to make!  The one ingredient that is a little difficult to find is the raw cacao powder which I was able to find a Whole Foods.  It is a superfood loaded with antioxidants.

Brownies:
1 cup walnuts
1 cup dates, soft
1/4 cup raw cacao powder
1/4 teaspoon GF vanilla

Frosting: (this makes a lot)
1/4 cup raw cacao powder
1/4 cup liquid raw organic coconut oil

Directions:
Brownies:
Place all the ingredients in a food processor and process until it forms a ball of dough.  I prefer the brownies to be a little sticky and moist so I process the dough well.  Place the brownie batter into an 8x8 inch glass baking dish and press to even thickness.

Frosting:
Mix the raw cacao powder and coconut oil by hand or in a small blender until emulsified.  Top the brownies with the frosting and place in the freezer or refrigerator for 10 minutes to solidify the frosting.

ENJOY!!

Be sure to store brownies in the fridge or freezer.  Larger amounts will blend better.  

Top TEN healthiest foods

Drum roll please....here are the top 10 healthiest foods - ENJOY!!!!
Update: 12/15/13 - I'm going to look for recipes that include at least one if not multiple ingredients on this list.  The only one that may be difficult mixing is the dark chocolate other than with walnuts :-) ENJOY!!!

Lemons Why They're Healthy:

-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.

-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

Broccoli 

Why It's Healthy:

-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.

-- The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Dark Chocolate

Why It's Healthy:

-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

Potatoes 

Why They're Healthy:

-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.

-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:

Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

Salmon 

Why It's Healthy:

-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Walnuts 

Why They're Healthy:

-- Contain the most omega-3 fatty acids, which may helpreduce cholesterol, of all nuts.

-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

Avocados 

Why They're Healthy:

-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of keynutrients like beta-carotene by three to five times compared with salads without this superfood.

Garlic 

Why It's Healthy:

-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lowercholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

Spinach 

Why It's Healthy:

-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup applejuice, and ice.

Beans 

Why They're Healthy:

-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

-- That same habit may also reduce your risk of breastcancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

Breakfast berry green shake

This is my breakfast most mornings!!

1-2 cups of organic baby spinach (put in blender first!)
1 cup frozen organic blueberries (you can use whatever organic frozen fruit you want here - I enjoy pineapple and mango.  I would not recommend raspberries or strawberry because the seeds will get stuck in your teeth)
1 cup coconut milk (or any non-dairy milk)
1 cup coconut water
1 tablespoon coconut oil
2 tablespoons plant based protein powder - I use Raw Meal, found at Whole Foods or other health food store, because it is GF, dairy free, soy free, raw, vegan

Blend until smooth!  Be sure to put the spinach in first.  You can use any fresh organic greens you like - I've tried kale, mixed green, baby romaine but I seem to always have spinach available.  You can also use all coconut milk or all coconut water, I like the combination.  And yes, you need to put a whole tablespoon of coconut oil in - I use more - it's SO good for you!!  ENJOY!!!!

Dr. Oz Shepard's Pie Recipe (30 day detox diet inspired)

When I think of Shepard's Pie, the first images that come to mind are the greasy tasteless meals I ate at the United States Coast Guard Academy.  So when I saw this recipe included in the Dr. Oz detox diet I was intrigued. This recipe is a far cry from my first experiences and so tasty in fact that I've made it several times.  And yes, you need that much cauliflower!

This dish freezes and reheats well.

Serves 3-4

8 oz organic skinless, boneless chicken breasts, poached, diced
10 cups organic cauliflower florets, steamed soft (YES you need 10 cups - approximately two heads)
2 cups organic broccoli florets, roughly chopped
1 small organic bok choy, roughly chopped (approximately 2 cups)
1 teaspoon sea salt
2 tablespoons organic virgin coconut oil, divided (more or less as needed)
freshly ground pepper
cayenne pepper (optional but adds nice flavor)

Preheat oven to 400F.  Poach chicken in a medium pot of boiling water for a few minutes.  Remove from boiling water and allow to cool, set aside.  Steam the cauliflower until soft.  Puree cauliflower with 1/2 teaspoon of salt and 1 tablespoon of coconut oil in blender until very smooth, set aside.  In a medium pan sauté the broccoli in 2 teaspoons of coconut oil until lightly browned and starting to soften.  Transfer to a bowl and start to cook the bok choy in the same pan, adding a little more coconut oil if needed, until the bok choy starts to brown.  Transfer to bowl with broccoli.  Dice up the poached chicken and add to the broccoli and bok choy, along with 2 cups of cauliflower puree, 1/2 teaspoon of salt and freshly ground pepper, and cayenne pepper.  Mix together gently.  Transfer to a 2 Qt baking dish, top with remaining cauliflower puree, sprinkle with cayenne pepper, and bake for 20 minutes until hot and bubbly.  Broil for a few minuets after baking to brown the top a bit.  ENJOY!!

Grilled pizza with Prosciutto, Arugula & Lemon (NOT Gluten free!!)

Finished pizzas

Even though I have a gluten allergy and try to eat only GF items, there are a few things that I 'cheat' with because they are SO delicious.  Amazing pizza is one of my vices and this pizza is one I will 'cheat' with!  You can make your own crust or buy store made dough (if you do add 1 teaspoon chopped fresh thyme, 1 teaspoon chopped fresh oregano, 1 garlic clove, crushed, and any other herbs you desire to the dough) but I prefer the easier method of using naan.  I will try to find some yummy GF bread to try this with and let you know how it turns out!

Serves 4

• 4 Naan bread or Boboli pizza crust

• 1 1/4 cups (5 ounces) shredded fontina cheese
• 4 ounces thinly sliced prosciutto
• 1 teaspoon cracked black pepper
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon lemon juice
• 3 cups packed baby arugula
• 4 lemon wedges
• 
  



Naan bread

• Preheat grill to medium-high heat.   Place Naan or pizza dough rounds, on grill rack coated with cooking spray, and grill for 3 minutes or until blistered. Turn dough over; grill for 3 minutes. Remove from grill.  Sprinkle about 5 tablespoons fontina over each pizza. Top evenly with prosciutto and pepper. Combine oil and lemon juice in a bowl; add arugula, and toss gently. Divide arugula mixture evenly among pizzas. Serve immediately with lemon wedges. ENJOY!!!

Inspired from Italy, Spring House, Block Island, and Cooking Light

Delicious Easy Healthy Chicken salad (Dr. Oz 30 day detox diet inspired recipe)

This chicken salad was a huge hit during the detox and something that I will be making on a regular basis.  Make a bunch and eat it throughout the week.  It's perfect over organic baby spinach or mixed greens or in large whole organic lettuce leaves.  Always try to buy organic meats, vegetables, herbs and dairy products to reduce the pesticides, chemicals, growth hormones and antibiotics you consume, which will make you and your family healthier & it's also much better for the environment!
Serves 2-4

Raw Organic Coconut Nectar

2 cups boneless skinless (organic) chicken breasts
2 organic celery stalks, minced
1 organic carrot, shredded (save a lot of time and chopping if you can buy this already shredded)
1/2 cup organic red onion, minced
1/4 cup organic flat leaf parsley, roughly chopped
1 teaspoon dried thyme
2 tablespoons olive oil
sea salt
black pepper
cayenne pepper (optional but I love a little spice)
garlic powder (also optional but I love the flavor and added health benefits)

Raw Organic Apple Cider Vinegar

Vinaigrette
1 tablespoon coconut nectar (I had a little trouble finding this but was able to when I asked at Whole Foods, may also use agave here)
1/4 cup organic apple cider vinegar (I prefer Bragg's Raw Organic Apple Cider Vinegar)
1/2 cup organic extra virgin olive oil
a squeeze of lemon or splash of organic lemon juice
pinch of sea salt

Preheat oven to 350F.  Coat each chicken breast in olive oil and season with dried thyme, sea salt, black pepper, cayenne pepper, and garlic powder. Place in roasting/baking pan and cook for 12-15 minutes.  Remove from oven and let cool to room temperature.  While chicken is cooking & cooling, prepare the vinaigrette by combing all the ingredients into a jar with a lid and shaking vigorously or placing in a bowl and whisking until well-combined.  Set aside. Dice the chicken into small pieces and place in a large mixing bowl.  Stir in parsley and minced vegetables, then pour enough vinaigrette to generously coat the ingredients.  Adjust seasonings to taste. ENJOY!!!!