Sole & Kale = amazing!!

I may propose to myself after this meal - delicious, easy & healthy!!

Sole & Kale
Ingredients:
1/8 c gluten free all purpose flour
sprinkle of cayenne pepper (optional)
2 Sole wild caught filets (or other flaky wild caught white fish - wild caught is the key here NOT farm raised)
1/4 teaspoon salt
1 T organic butter
1 T organic olive oil
1/2 organic lemon, sliced
1/4-1/2 cup white wine (preferably a dryer versus sweeter wine)
1-2 cups organic kale leaves, washed, de-stemmed (stems are very chewy and bitter! This is critical because you can often find kale sold in bags but they have the ribs in them, so I'd recommend the whole leaves and de-stemming and de-ribbing them yourself), and roughly chopped

Directions:
1) Place flour and cayenne pepper on a plate.  Sprinkle salt on the sole filets and then coat in flour/pepper mixture.  Shake to remove excess and set aside.
2) Heat oil and butter in skillet over medium heat.  Add the sliced lemon and cook until lightly browned on each side.  About 2-3 minutes.  *This is my first time cooking with lemons like this and it does add an amazing flavor to the dish.  If all else fails you can use 1-2 T of organic lemon juice and omit this step but use the lemon slices if you can!*
3) Push the lemon to the side.  Cook the sole in batches, if needed, for about 2 minutes per side until flaky and the same color throughout.  Add wine, as needed, to keep a thin layer of liquid in bottom of skillet.  Remove lemon and sole, when cooked through.
4) Add remaining wine and heat until starting to bubble.  Add kale, in batches, if needed, and cook until dark green and wilted, just a minute or two, turning often.
5) Place all on plates and eat immediately!  Enjoy!!

Inspired by Real Simple

Top 10 veggies!! Buy only ORGANIC please :)

MUST-HAVE VEGGIES

Veggies are an important part of everyone's diet. They contain dozens of important nutrients and have loads of dietary fiber. And just by getting your daily quota of five to nine servings, you help build your body's immunity to things like cancer, heart disease and diabetes. So what are the top veggies you should be eating to boost your disease-fighting potential? Read on to find out.

Tomatoes

Though technically a fruit, tomatoes are most often served like a vegetable. Full of lycopene, these beautiful red orbs (and all tomato-based products) are renowned for their cancer-fighting capabilities. Not only are they chock full of vitaminy goodness (from vitamins A to K), they also keep our blood pressure in check and help to reduce the number of free radicals in our bodies.
How to eat them: Heirloom tomato recipes

Broccoli

Few foods measure up to the disease-fighting potential of broccoli. This cruciferous veg is packed with antioxidants that help reduce the risk of stomach, lung and rectal cancers. And because broccoli is rich in beta-carotene, vitamin C and folate, it is also good at boosting your immunity to colds and flus.
How to eat it: Sesame-Ginger Frittata with Broccoli and Shrimp

Brussels sprouts

These little green veggies are especially important for pregnant woman because they're packed withfolic acid, a B-vitamin that prevents neural tube defects. Brussels sprouts are also packed with vitamins C and K as well as fiber, potassium and omega-3 fatty acids.
How to eat them: Stuffed Chicken Breasts with a side of Brussels Sprouts(cooking video)

Carrots

These orange-wonders are loaded with eye, skin and hair-enriching nutrients. They're also the richest vegetable source of some important antioxidants, like vitamin A. And because they're rich in vitamin C, carrots protect your cardiovascular system from damage.

How to eat them: Carrot Raisin Muffins

Squash

A good source of anti-inflammatory nutrients like vitamin C and beta-carotene, squash, especially summer squash, can help treat dozens of conditions including asthma, osteoarthritis and rheumatoid arthritis. Squash is also rich in potassium, magnesium and fiber.
How to eat it: Summer Squash Ravioli

Sweet potato

This root vegetable has dozens of anti-cancer nutrients like vitamin A, C and manganese. They're also a good source of fiber and iron, so not only do they give you energy, they can also help regulate your digestive system.
How to eat them: Sweet Potato Soup

Eggplant

High in heart healthy nutrients, eggplants are rich in antioxidants like nasunin (a unique compound that protects your brain cells from damage). And because eggplants are loaded with fiber and potassium, researchers believe they may reduce your risk of stroke and dementia.
How to eat it: Eggplant Parmesan

Bell Peppers

Whether you prefer red, orange or yellow, bell peppers are packed with dozens of heart-healthy nutrients like lycopene and folic acid. And recent research suggests digging into a pepper every day may lower your risk of developing lung, colon, bladder and pancreatic cancers.
How to eat them: Stuffed Roasted Bell Peppers

Spinach

This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need.
Scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis.
How to eat it: Spinach Salad

Onions

These pungent smelling veggies are particularly good for people suffering from (or at risk of developing) osteoporosis. That's because onions are loaded with a peptide called GPCS which scientists believe slows your body's loss of calcium. Onions may also be useful in the fight against heart disease and diabetes because they're loaded with vitamin C and folate.
How to eat them: French Onion Soup

From - http://www.sheknows.com/health-and-wellness/articles/808162/top-healthiest-vegetables

Plank & squat challenge! Ring in the New Year with two of the best exercises...

Two of the best exercises and the best part is you don't need a gym membership or any equipment! Only your body weight. Plank & Squat exercises use the majority of the muscles in our bodies. For both exercises, form is the key. Roll your shoulders up and down back keeping your shoulder blades pinched together during the entire exercise. It is better to do ten reps correctly than 200 incorrectly.

Start out slow.  15 seconds of plank and 15 squats.  Do them every day.  It only takes a few minutes.  Add on 15 seconds and 15 squats a day.  You'll be amazed at the results!


Notice all the areas in red on the pictures below - those are the muscles used during plank and squat exercises.

The key to plank is FORM!
Keep your body straight as a board
or a plank from head to foot.
Flex your butt to help hold your core.
Separate your feet wider than your hips,
to stabilize you more.

Keep your gazed fixed on an object straight out in front of you.
Avoid leaning over at the waist.
Keep your shoulder blades pinched together and abs tight.
Push butt behind you while keeping knees from going over your toes.
Push through your feet to stand up and squeeze your butt at the top.

(Picture found on google through search of "plank" and "squat")

Chicken soup - perfect to warm you during the winter months!

Chicken soup is the perfect winter weather food.  It also seems to cure all sorts of cold symptoms.  I left out noodles to keep this gluten free but feel free to add noodles, rice, quinoa or any other grain you desire.  This also freezes well and I usually keep a few single servings in my freezer for those days when I'm not feeling 100%.  As with any recipe, this is just a suggestion. Try to use as many organic ingredients as possible but especially the chicken, broth and greens (kale or spinach if used) Feel free to add or subtract ingredients and share what you ENJOY!

Ingredients:
2-3 pounds of organic chicken breasts, blanched and cut into small pieces
1 T organic extra virgin olive oil
2-10 cloves of garlic, sliced
large organic onion, chopped
8oz package of organic baby bella mushrooms, sliced
small bag of organic baby carrots, cut into thirds
dash cayenne pepper (more or less to taste)
1 t dried organic oregano
1 t dried dill
 (and any other herbs you'd like)
can of organic canallini/white beans, rinsed and drained (I often use 2-3 cans)
1 bag frozen organic peas (I often add frozen organic kale or spinach as well)
2 T
dried seaweed wakeme (helps the body digest beans and adds much needed iodine and other trace minerals)
6 cups organic chicken broth (this is for 3 pounds of chicken and stew like/thicker consistency - use less for 2 pounds of chicken or more for a soup like consistency)

1) Boil a large pot of salted water (enough to fully cover chicken breasts).  Once the water is rapidly boiling, add chicken breasts and cook until chicken breasts float in the water (approximately 5-10 minutes depending on size)
2) Heat oil in large pot over medium heat.  Cut up vegetables and add onion to warm oil. Allow to cook for a few minutes until translucent.  Add sliced garlic and cook for a few minutes.  Add in the broth, mushrooms, carrots and herbs.  Bring mixture to a boil.  Reduce and simmer for a few minutes or until the carrots are tender.
3) Add chicken, beans, and peas.  Bring to a boil and serve hot.
4) ENJOY!

Happy New Year's Eve!!! Healthy good luck black eyed peas & collard greens recipe

 Healthy good luck black eyed peas & collard greens recipe

The peas represent good luck and the greens, because they look like money, represent good fortune and prosperity.

Ingredients:
1/4 c apple cider vinegar
1 t red pepper flakes
1 t olive oil
2-15 garlic cloves (I always use A LOT)
1 piece of bacon
1 can no salt added black eyed peas, rinsed and drained
1/4 c chicken broth
1/2 t dried thyme
1/8 t salt
6 cups coarsely cut collard greens

1) Combine vinegar and red pepper flakes in a microwave safe cup and microwave on high for 30 seconds.  remove and set aside.

2) Heat a large skillet or cast iron pot over medium heat.  Cook the bacon until crispy.  Remove and crumble.  Drain oil.  Add the olive oil and coat bottom.  Allow to warm and then add the garlic.  Cook for about a minute but do not allow to brown.  Add broth, black-eyed peas, thyme, and salt.  Cover and reduce to simmer for 10-15 minutes.

3) Add greens and stir to combine.  Cover and cook, stirring occasionally, for 5 minutes or until the greens wilt.  Remove from the heat.

4) Spoon on to dinner plates & drizzle with red pepper vinegar.

5) ENJOY!!!

(Recipe adapted from Rondale News)

Gut buster #9 - an apple a day

Have an apple or orange instead of a glass of juice & ALWAYS choose ORGANIC!!!  Conventionally grown apples have one of the highest pesticide counts of any fruit.  Chewing triggers satiety so you'll likely consume nearly 15% less calories and you get fiber!

Yummy crock pot chili - perfect GF winter meal

Crock pot chili

1 Tablespoon olive oil
1 lb organic lean ground beef
1 organic onion, chopped small
5 garlic cloves, chopped (I used 20-30, didn't count)
1 can organic cannellini beans or white beans, rinsed and drained
1 can organic kidney beans, rinsed and drained

1 can organic black beans, rinsed and drained
2 cans diced organic diced tomatoes
1 bag of organic baby carrots, chopped in thirds
1 package of mushrooms, chopped
1/2 cup organic beef broth or red wine
2 Tablespoons dried pacific wakame (seaweed, aids in digestion of beans, no worries if you don't have it)
1 Tablespoon organic oregano
1 Tablespoon dark chili powder
dash cayenne pepper
1 cup organic brown or basmati rice, cooked per package directions

Heat olive oil in metal crock pot liner or sauté pan.  Brown ground beef over medium heat.  Add onions and garlic, cook until onions are translucent.  Add carrots, broth or wine.  Place liner into crock pot or pour ingredients into crock pot and turn on high for 6 hours.  Rinse all the beans and add along with the rest of the ingredients, except for the rice, to the crock pot.  Cook the rice according to package instructions just before serving the meal.  ENJOY!!!!