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

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!

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!!!!

Yummy kale saute - a delicious organic GF side dish or snack

A large bunch of Organic whole kale leaves (the stems are bitter so it is best to get the whole leaves so you can remove the stems easily - I then juice the stems - yummy!) You can also use collard greens, mustard greens or any type of greens you desire.

3 garlic cloves, peeled and minced (I usually use 10-15 cloves because I LOVE garlic!!)

juice of one organic lemon (or a tablespoon of organic lemon juice) - this cuts the bitterness of the greens and adds a nice flavor

1/2 cup white wine or organic chicken stock or water

2 tablespoons organic extra virgin olive oil

In a medium sauce pan, heat olive oil.  Add garlic and sauté until just starting to brown (be sure not to burn the garlic but you want to cook it a bit so it isn't too potent).  Add white wine and lemon juice and bring to a simmer (a few bubbles). Wash and break off kale leaves from stems in 2-3 inch pieces.  Add kale and stir frequently until leaves darken in color and become soft.  The longer you cook the kale the less bitter and softer it becomes.  I usually cook the kale for only a few minutes.  ENJOY!!!!!

Mini egg frittata - amazing delicious easy GF breakfast, snack or appetizer

Mini egg frittata - amazing delicious easy GF breakfast, snack or appetizer

These little babies are wonderful and perfect for a quick, healthy breakfast, snack or appetizer.

As a base you need:
6 eggs (I always use free range, vegetarian fed, organic, even though they are a little more expensive)

1/2 cup milk or alternate (I use So Delicious sugar free unsweetened coconut milk)
salt & pepper, to taste
1 cup cheese (I usually use feta or sharp cheddar depending on what I have on hand/other ingredients used)


Your choice to add:
1 cup of veggies - here is where you can be creative or use up what you have on hand.  I typically use fresh or frozen spinach with feta cheese and a healthy dash of Frank's Hot Sauce.  Other ideas are zucchini and bell pepper.  Many receipts include onion and garlic neither of which goes well for me first thing in the morning.  If you find a combination that you enjoy, please feel free to share it!

Directions:
Heat oven to 350F.  Beat eggs, milk, salt and pepper. Add cheese and veggies; mix well.  Spoon or pour evenly into 12 'greased' (I used coconut oil spray but they stuck a little, so I'd recommend olive oil spray) muffin tin.  Bake until just set, approximately 20-25 minutes.  Serve warm and they are easy to reheat in a microwave oven. ENJOY!!!!!

Easy crockpot black beans

Easy crockpot black beans with tomatoes and peppers. 

Ingredients:

• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 1 large red bell pepper, chopped
• 1 large green or yellow bell pepper, chopped
• 3 to 4 cloves garlic, minced
• 1/2 cup chopped celery
• 1/2 cup chopped carrots
• 1 can (28 ounces) tomatoes
• 1 cup V-8 juice
• 2 cans (15 ounces each) black beans, drained
• 1 can (4 ounces) chopped green chile peppers
• 1 small jalapeno or serrano chile pepper, seeds and membranes removed, minced, optional
• 1 tablespoon chili powder, or to taste
• 1 teaspoon ground cumin
• 1/2 teaspoon coriander
• salt and pepper to taste

Preparation:

In a skillet over medium highheat, heat oil; add onions, bell pepper and garlic. Sauté vegetables until tender. Spoon vegetables into slow cooker.

Add remaining ingredients except salt and pepper. Cook on low 5 to 7 hours, or until stew is thick. Add salt and pepper to taste. Serve with rice or warm flour tortillas.
Serves 6.

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.  

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!!!!