Guacamole

Guacamole is so easy to make, so good for you and adds an extra kick to any dish…remember to make extra and use throughout the week.

Ingredients:

    • 3 avocados, pitted and roughly chopped…save the pit
    • 2-3 TBS fresh lime juice
  • 2-3 TBS cilantro, chopped
  • 3/4-1 cup red onion, finely chopped
  • 3/4 tsp sea salt
  • 1/2 serrano pepper, finely chopped…seeds removed

Directions:

Add all your ingredients.  Mix well.  Drizzle a little olive oil for extra richness.  Serve immediately or refrigerate.

Hints:

To keep the guacamole from turning brown, put the avocado pits in the guacamole or if refrigerating, lay a piece of parchment paper over the guacamole and then cover with plastic wrap or dish cover.

Be careful when chopping the serrano pepper, wash hands thoroughly and avoid eye contact.  I freeze my serranos, so when it’s time to use it, I cut off the size I need and finely chop the frozen pepper, seeds and all.  This seems to avoid the possible pepper oil from getting into my eyes (especially if you wear contacts).

Gut Essen!                                                                                                                                                                                                                                      ~eat well

 

Miso Grilled Vegetables

Never cooked with miso?  This tangy dressing will quickly become one of your favorites; not only does it taste good, but is good for you.  Miso is considered a complete protein and restores beneficial probiotics to your body.  Add some crumbled feta cheese for additional richness and protein.

Ingredients:

  • 1 eggplant – 1 pound
  • asparagus – 1/2 pound
  • 3 zucchini/yellow squash – 1/2 pound
  • 1 large red onion
  • 2 large portobello mushroom caps, stems removed
  • 2 red/yellow bell peppers, quartered
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon mellow white miso
  • Finely grated zest of 1 lemon
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Bragg’s Amino Acids or tamari
  • 1 tablespoon agave nectar or honey
  • 2 tablespoons flaxseed oil or chili sesame/peanut oil/olive oil
  • 1 clove garlic, crushed
  • 1/4 teaspoon Sriracha sauce (optional)

Directions:

Cut eggplant crosswise into rounds a little less than 1/2-inch thick. Cut zucchini lengthwise into three strips each. Cut onion into slices about 1/2-inch thick. Spread eggplant, zucchini, onion, portobellos, and bell peppers on a work surface. Brush lightly with oil and season with salt and pepper.

Preheat grill until very hot. Grill vegetables about 2-3 minutes per side. Using tongs, remove tender pieces and keep warm in a covered bowl while any remaining pieces grill. Cut all vegetables into thin, bite-size strips.

Whisk together miso, lemon zest, lemon juice, amino acids, agave nectar; flaxseed oil, garlic, and Sriracha sauce (if using) until emulsified. Add sliced vegetables and serve.

 

Gut Essen!                                                                                                                                                                                                                                     ~eat well

 

 

Chicken & Vegetable Pasta

This recipe begs you to use the fresh veggies from your garden or local farmers market…quick, easy and ohhh so delicious!  Make a double batch to ensure you’ll have leftovers. [Read more...]

Petite Frittatas

On Father’s Day I made these petite frittatas for our family brunch…they are so easy and extremely delicious that even our 4 year neice and 2 year old nephew ate them up!  Try this recipe and I promise you will not be disappointed.

 

Ingredients:

  • 6 organic, cage-free eggs
  • 1/3 cup coconut milk
  • 1/2 tsp fresh ground pepper
  • 1/4 tsp sea salt
  • 4-5 cremini mushrooms, chopped
  • 1/3 cup goat milk feta cheese, crumbled
  • 2 Tbs fresh basil, chopped

Directions:

Preheat the oven to 375 degrees F.

Spray 1 muffin tin with nonstick coconut spray. Whisk the eggs, milk, pepper, and salt in a large bowl to blend well. Stir in the mushrooms, cheese, and basil. Fill prepared muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes. Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately.

 

Gut Essen!                                                                                                                                                                                                                                     ~eat well

Thyme Chicken with Shallots and Olives

This tasty main course is packed with flavor and will save you time.  In less than 30 minutes you’ll have a delicious home-made meal that will impress any guest.

Ingredients:

      • 1 tsp. coconut oil
      • 2 skinless boneless chicken breasts; organic, free-range is best
      • 4 shallots peeled and separated into halves
      • 1 tsp. fresh thyme leaves thyme     (Foodie Fun Fact)*
      • ½ cup low sodium vegetable broth
      • 10 kalmata olives, pitted and sliced
      • 1 cup sliced grape tomatoes

 

Foodie Fun Fact:  Thyme is a very aromatic herb commonly used for both cooking and in natural medicines.  Herbalists use thyme for gastrointestinal ailments, bronchial issues, the common cold and whooping cough.  It may be tempting to eliminate herbs or spices when you see them in recipes, but remember, besides adding flavor many of these ingredients hold additional health benefits that your body needs.

 

Directions:

Heat oil in a skillet over medium-high heat. Season chicken breasts with thyme, salt and pepper. Brown chicken on both sides, about 3 minutes per side. Remove chicken breasts and keep warm. (Chicken will not be completely cooked)

Add shallots to the skillet. Stirring often, until they begin to soften and brown, about 5 minutes.  Add broth and simmer until liquid is reduced by half, about 3-4 minutes.

Return chicken and juice to the skillet. Add olives and tomatoes. Simmer until chicken is cooked through, about 5 minutes.  Serve over baby spinach, quinoa or any dark leafy green(s).

 

Gut Essen!                                                                                                                                                                                                                                     ~eat well

 

Southwestern Quinoa Salad

A summer favorite that’s the perfect side-dish for any barbecue or picnic…simple, colorful and gluten-free!

Ingredients:

      • 1 cup Quinoa     (Foodie Fun Fact)*
      • 1 cup pepitas (pumpkin seeds)
      • ¼ cup chopped cilantro leaves
      • ¼ cup fresh lime juice
      • ¾ tsp. sea salt
      • 1 can Black Beans, rinsed and drained
      • 2 Tomatoes, finely chopped
      • 1 zucchini, finely chopped
      • 1 red bell pepper, chopped
      • 1 cup fresh corn kernels (from 2 ears corn)
      • 1 avocado, chopped
      • Optional: jalapeno, finely chopped
Foodie Fun Fact:  Quinoa (pronounced keen-wah) is NOT a grain.  This seed is related to the spinach family.  It cooks and tastes like a grain, which makes it an excellent grain replacement.  Quinoa is an amazing “superfood” and complete protein, containing all 9 essential amino acids that are required by the body; gluten-free and safe for those on a celiac diet and for autistic children who follow the Body Ecology program for autism.
Directions:

Cook quinoa according to directions on box. Toss quinoa with remaining ingredients in a large bowl and serve.

Soba Noodles with Asian Dressing

This simple and easy dish is one of my husband’s favorite meals.  It takes less than 15 minutes to prepare, is full of flavor and Gluten Free! 

Serves: 3-4

Ingredients:

  • 8 ounces buckwheat soba     (Foodie Fun Fact)*
  • 2 teaspoons Bragg’s Amino Acids, plus more to taste
  • 2 teaspoons light agave nectar or honey
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon toasted sesame oil or chili sesame oil
  • ¼ cup neutral oil (grapeseed)
  • 1 tablespoon sesame seeds or Eden Shake (a prepared mixture of sesame seeds and seaweed)
  • ¼ cup chopped fresh cilantro
  • 4 scallions, thinly sliced
  • Additions: Red, Yellow and/or Orange bell pepper; cucumber, carrots
Foodie Fun Fact:  Soba noodles are made from buckwheat; unrelated to wheat making soba a delicious choice for those with gluten sensitivities. (However, wheat is sometimes added to soba, so check the label, be sure the ingredients state 100% buckwheat)  In Japan, soba is quite popular, it is custom to eat soba on New Year’s Eve; however I recommend enjoying these noodles year around.Directions:

Cook the soba in boiling water, according to package directions (about 6 minutes). Immediately rinse the soba under cold water. Meanwhile, whisk together the Amino Acids, agave, vinegar and oils in a large bowl. Toss the cold soba with the dressing and mix in the sesame seeds, cilantro, scallions and additional veggies.

 

Gut Essen!                                                                                                                                                                                                                                     ~eat well

 

Sesame-Ginger Salmon with a Twist

This recipe may look time consuming but it is a favorite at our home…added benefit,  no need to dirty a bunch of pots or pans.  Save some time and prep the day prior, so when you’re ready to cook, all that’s needed is assemble.

Ingredients:

      • Zest of 1/2 a lemon       ·
      • 1-2 teaspoon peeled, minced fresh ginger
      • 3 tablespoons Bragg’s Liquid Aminos or Tamari;  gluten free soy sauce
      • 1 tablespoon fresh orange juice
      • 2 teaspoons rice vinegar
      • 2 teaspoons sesame oil
      • 2 heads baby bok choy, ends trimmed and cut into thirds
      • 1 red bell pepper, seeded and thinly sliced
      • 1/3 cup bean sprouts
      • 4 (6-ounce) wild caught salmon fillets
      • Freshly ground black pepper
      • Olive oil, for brushing packets
      • Garnish: 1/2 cup thinly sliced scallions, lemon &/or orange wedges
      • parchment paper

Directions:

Preheat the grill or oven to 425 degrees F. Combine the lemon zest, ginger, liquid aminos, orange juice, vinegar, and sesame oil together in a small bowl; set aside.

Fold 4 (16 by·12-inch) parchment paper squares in 1/2 lengthwise.

Evenly divide the bok choy, bell peppers, and bean sprouts among the 4 parchment packets. Season the vegetables with 1 tablespoon sesame-ginger marinade. Place a salmon fillet on top of the vegetables and season with the black pepper and an additional tablespoon of the marinade.

Fold the top half of the parchment over the fish, and overlap small folds along the open edge to seal. Brush each packet with olive oil. Bake for 8 to 10 minutes, until the parchment paper puffs up.

Transfer the paper packets to plates. Carefully cut the packets open, avoiding the hot steam, and serve.  Garnish with scallions and lemon/orange wedges.

Gut Essen!

 

Berry Iced Tea

Serve this refreshing  and fragrant beverage instead of kool-aid or sugary beverages for your kids.  Using fresh fruit adds incredible flavor and nutrients.

Ingredients:

  • 8 tea bags, examples: green, herbal or black
  • 2 organic peaches or nectarines, peeled, pitted and sliced
  • 1 cup fresh organic raspberries or sliced strawberries
  • 3 tablespoons light agave nectar     *Foodie Fun Fact
  • fresh mint
Foodie Fun Fact:  Did you know that Agave has a low-glycemic index.  When compared to sugar; which has no nutritive value;  agave won’t cause blood sugar to sharply rise or fall.
Directions:

Put 6 cups water into a medium saucepan and bring to a boil. Add tea bags, cover and steep 6 to 7 minutes; then discard tea bags.

Meanwhile, purée half of the peaches and berries with agave nectar in a food processor or blender until smooth; transfer to a large pitcher with remaining fruit and mint. (Or, muddle fruit and mint in pitcher with a wooden spoon.)

Add 2-3 cups ice cube to pot with hot tea and stir until melted; pour tea into pitcher with fruit. Serve immediately or chill until ready to serve.

Gut Essen!

~eat well

Sopa a La Minuta

Sopa a La Minuta means “Soup to the Minute” because it is a speedy and healthy soup to make.

Ingredients:

  • sea salt and fresh ground black pepper
  • 1 lb. ground beef
  • 1 medium organic yellow onion, diced
  • 1 medium organic red bell pepper, diced
  • 2 cloves fresh garlic, chopped
  • 4 cups beef broth
  • 1 cup water
  • 2 medium potatoes cut into bite size pieces
  • 1 TB. ground cumin (Foodie Fun Fact)*
  • 1 whole bay leaf

Vegetarian Option: replace the ground beef with portabella mushrooms and veggie broth

Foodie Fun Fact:  the magnesium and essential oils in cumin promotes a healthy digestion and provides relief to stomach-aches when dissolved in warm water, similar to peppermint steeped in hot water.

Directions:

In a large saucepan, season the beef with salt and pepper and brown completely. Remove from pan and pour off all but 1 tablespoon of the fat.

Add the onion, bell pepper and garlic to your saucepan. Cook over medium – high heat until softened about 3-4 minutes.

Add the broth, water, potato, cumin and bay leaf. Bring to a simmer and cook for 15 minutes.

Add the prepared meat and cook an additional minute. Discard the bay leaf and adjust seasoning.

Optional Additions:  For a little heat, dice a red chilli pepper and add to the vegetables.

Gut Essen!

~eat well