Archive for the ‘healthy meals, healthy breakfast’ Category

Mustard Crusted Salmon With Roasted Asparagus

May 17, 2017

Salmon-mustard-crusted-salmon-680x1019A quick and healthy sheet pan dinner you can have on the table in 15 minutes.

INGREDIENTS

  1. 2 6-ounce salmon fillets (wild caught is best)
  2. 8 ounces asparagus
  3. 1 tablespoon garlic-infused olive oil
  4. Sea salt to taste
  5. Fresh ground pepper to taste
  6. 2 tablespoons whole grain mustard to taste
  7. Lemon slices for serving

DIRECTIONS

  1. Preheat oven to 400°F and line a rimmed baking sheet with parchment paper.
  2. Put the salmon on one end of the baking sheet and asparagus on the other end. Drizzle asparagus with olive oil and toss to coat. Season with salt and pepper to taste. Spread mustard on top of salmon.
  3. Bake until salmon is cooked through and asparagus starts to caramelize but is still crisp, about 10 minutes. Serve with lemon.
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Vegan Chocolate Cherry Blender Ice Cream

April 11, 2017


Vegan Chocolate Cherry Blender Ice Cream

Serves 1-2

Ingredients:

1/2 cup unsweetened almond milk, or other non dairy milk
1 tbsp cocoa or cacao powder
1 large frozen banana (make sure it’s very ripe before freezing, this makes your ice-cream naturally sweet)
1 cup frozen pitted cherries (often found at the grocery store or Costco)

Directions:

1. Place ingredients into blender or Vita-Mix in order listed. (If using a regular low powered blender make sure to let the frozen bananas sit for 2-3 minutes on the counter to partially defrost. Then slice them into small chunks so they become easier to blend. Also cut the cherries in half.)

2. Blend the ingredients on medium low to medium speed. If using a Vita-Mix use the tamper to plunge the frozen fruit down into the blades until well combined (30-60 seconds). If using a regular blender or food processor stop the blender periodically to stir as needed. Blend until smooth and cocoa is evenly distributed.

3. Serve immediately. Blender ice-cream is best eaten fresh, but can be frozen if needed.

 
 
 
Raw vegan banana cashew ice cream …

2 cups raw cashews soaked for 2 hours
1 cup filtered water
3 large really ripe organic bananas
1/4 cup coconut sugar or maple syrup
1 Tbsp natural vanilla extract
pinch of sea salt

Put everything in the blender and keep tweaking until you are satisfied with your blend.
Transfer to an ice cream maker and follow the manufacturer’s instructions. Enjoy!

Zucchini Pasta + Creamy Avocado-Cucumber Sauce

April 11, 2017

zuchinni pasta

Ingredients

1 large zucchini (1 per person)
grape, cherry or mini heirloom tomatoes, halved
jalapeno, thinly sliced and seeds removed (optional)
arugula
pea shoots (optional)
zest of one meyer lemon or regular lemon

Avocado-Cucumber Puree

1 medium avocado
1 cucumber, peeled and sliced thick
a few large leaves of basil (optional)
1 meyer lemon or regular lemon, juice of
2 garlic cloves
1/4 teaspoon white pepper or black pepper to taste
salt to taste

Prepare your zucchini noodles julienne style or spiralized. Or alternately, cook your pasta of choice, about 8 ounces.

Raw Coconut Lemon Bites

April 11, 2017

raw coconut bites2 cups almond meal (this is the dry stuff you get leftover from making almond milk-you could make your own almond flour instead and just up the liquids in the rest of the recipe a bit)

1 tbsp maple syrup

Juice of 3 lemons

2 tsp pure vanilla extract

1/4 cup coconut oil

Shredded coconut for rolling (1 or more cups roughly)

Mix together everything except the shredded coconut
Form dough into balls (a little smaller than a golf ball) and then roll in shredded coconut until completely covered
Store in the fridge for up to a week

 

Raw Pineapple Coconut “Cheesecake”

April 5, 2017

raw coconut cheesecake

Crust:

4 dates, soaked until very soft …
1 cup dried organic, unsweetened coconut

1. Place soften dates and coconut in food processor and process until well blended.

2. Pat into the bottom of an oiled 7 1/2 inch spring form pan.

Filling:

2 1/2 cups young Thai coconut flesh (about 5 young coconuts)
1/4 cup coconut water (from the coconuts)
1/3 cup raw agave nectar or liquid sweetener of choice
1 cup coconut oil, softened
2 cups fresh pineapple chunks, separated

1. In high-speed blender, pureé the coconut flesh and coconut water together until smooth.

2. Add the agave, coconut oil. You want this to be quite smooth so blend away until it is.

3. Add 1 cup of the pineapple chunks. Blend until incorporated.

3. Pulse the remaining pineapple chunks in the food processor until well chopped. Drain.

4. Stir the pineapple into the coconut mixture, pour over crust and let set up in the refrigerator for 4 hours. Move to freezer and leave until firm.

*You will want to remove 10 minutes before serving to let the “cheesecake” soften a little.

Serves 8-10

Raw spinach avocado dip!

April 5, 2017

raw spinach avocado dip

Ingredients

5 cups raw organic spinach…
1 Large organic avocado
1/2 organic onion
1 – 2 clove organic garlic (freshly crushed)
1/2 teaspoon pink himalayan salt
1 organic lemon (freshly squeezed)

Optional

pinch organic cayenne powder

Directions
Step 1 Put all ingredients into a food processor and process until well combined and creamy

Apple Fennel Salad with Maple Lemon Vinaigrette and Macadamia “Cheese”

April 5, 2017

Apple Fennel Salad with Maple Lemon Vinaigrette and Macadamia “Cheese”

apple fennel saladVinaigrette

1/4 cup olive oil
2 tablespoons maple syrup*
1/2 lemon, juice from
1 tablespoon diced shallot
Himalayan salt and pepper to taste

1. Mix all ingredients except diced shallot in blender. Blend until emulsified.

2. Stir in shallots. Put in glass bowl and set aside.

Macadamia “Cheese”

1 cup macadamia nuts, soaked overnight, rinsed
1 tablespoon olive oil
2 tablespoons lemon juice
1 tablespoon agave or liquid sweetener of choice
1 teaspoon nutritional yeast
2 tablespoons fennel leaves, finely diced
Himalayan salt and pepper to taste

1. Process all ingredients in food processor until well blended. You will have to scrape down the sides occasionally.

Salad

1 apple, sliced thin (approximately 1/8th-inch thick)
2 fennel bulbs, sliced very thin (I used a mandoline)
1/2 cup walnuts
Vinaigrette
Macadamia “Cheese”

1. Toss the sliced apples and fennel in vinaigrette.

2. Place on plate alternating apple slice and fennel.

3. Top with macadamia “cheese”, walnuts and ground pepper.

Serves 4

Chicken Fajita Sweet Potato Skins

February 11, 2017

sweet-potato-skinsChicken Fajita Sweet Potato Skins

INGREDIENTS

2 sweet potatoes
½ red bell pepper, sliced
½ yellow bell pepper, sliced
½ green bell pepper, sliced
½ onion, sliced
1 chicken breast
3 tablespoons mozzarella cheese, divided
Olive oil

For the fajita seasoning:
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon pepper

PREPARATION

1. Preheat oven to 400˚F/200˚C.

2. Using a fork, poke holes down one side of each sweet potato. Microwave for 3-5 minutes, or until softened. Let sweet potatoes cool before handling.

3. Next, cut sweet potatoes in half and carve out the centers, leaving a small rim around the outside of each sweet potato.

4. Place sweet potatoes on a baking sheet covered in parchment paper. Add the bell peppers and onion to the other side of the baking sheet. Drizzle in olive oil.

5. Next, mix the fajita seasoning ingredients together. Season the sweet potatoes and veggies.

6. Add chicken breast on top of the veggies, drizzle in olive oil and add additional seasoning.

7. Bake 20-25 minutes, or until chicken reaches 165˚F/75˚C. Let cool for a few minutes.

8. Shred the chicken with 2 forks and mix together with the veggies. Fill up the sweet potatoes and top with mozzarella cheese.

9. Bake for 5 more minutes, or until cheese is melted.

10. Garnish with your favorite toppings (we used guacamole and cilantro).

11. Enjoy!

Layered Eggplant Zucchini Bake

December 19, 2016

img_0798Layered Eggplant Zucchini Bake

Ingredients

1 large eggplant
2 zucchinis
1 tomato
1 garlic clove, minced
12 oz. baby spinach
6 Tbsp. extra virgin olive oil
4 oz. crumbled goat cheese
2 oz. asiago cheese
2 tsp. Italian seasoning
1 tsp. red pepper flakes
Sea salt, to taste
Black pepper, to taste

Directions

  • Peel eggplant and cut into eight slices lengthwise Set between paper towels for at least one hour to remove moisture from eggplant.
  • Preheat oven to 400 degrees F.
  • In skillet with 2 Tbsp. olive oil, cook spinach, red pepper flakes, black pepper, sea salt, Italian seasoning and garlic. Cook for three minutes, stirring often until spinach is fully wilted and set aside.
  • Cut ends off of zucchini and slice in half, then into four slices lengthwise. Cut tomato into 6-8 slices.
  • Coat 9×13-in. pan with 1-2 Tbsp. olive oil. Lie four eggplant slices along bottom, turning every other one so the thicker end is at the top. Drizzle 1 Tbsp. olive oil over eggplant.
  • Stack two rows of zucchini slices going the opposite direction in the dish, so they are going lengthwise across the 13 inches. Add half the spinach and half the goat cheese to this layer. Then, using entire tomato, layer two rows tomato.
  • Add remaining spinach and goat cheese, then add two more rows zucchini lengthwise. Drizzle 1 Tbsp. olive oil, and layer the remaining eggplant, topping with remaining oil.
  • Sprinkle asiago cheese on top, cover with aluminum foil and bake for 45 minutes.
  • http://www.vitacost.com/blog/cooking-recipe/layered-eggplant-zucchini-bake.html?csrc=soc%3Afb-layered-eggplant-zucchini-bake-1016

ASIAN STEAK AND PEAR SALAD

December 16, 2016

asian-steak-and-pear-saladASIAN STEAK AND PEAR SALAD

Ingredients
For the marinade
  • 2 tablespoons lemon juice
  • 2 tablespoons coconut aminos
  • 1 tablespoon olive oil
  • 1 tablespoon sesame oil
  • 1 teaspoon freshly minced ginger
  • 1 garlic clove, minced
  • 2 teaspoons sesame seeds
  • pinch of salt
  • pinch of black pepper
  • 1 pound hanger steak (or strip or skirt steak)
For the dressing
  • 2 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • 1 heaping tablespoon raw honey
  • 1 tablespoon coconut aminos
  • 1 teaspoon fish sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds
  • ¼ cup olive oil
For the salad
Instructions
  1. Whisk together all ingredients for the marinade. Place steak in a shallow bowl or in a ziploc bag and pour marinade on top. Mix to coat, cover, and place in refrigerator to marinate for a minimum of 30 minutes, overnight is best.
  2. While meat marinates, place all ingredients for the dressing in a bowl, except for the olive oil, and whisk. While continuously whisking, pour olive oil in the bowl and whisk until completely combine. Set aside in a closed container in the fridge until needed.
  3. Once meat has marinated, place a grill pan over medium-high heat (you can also do this on a grill, i just don’t have one right now) and once the pan is hot, place meat on top to cook for 6 minutes per side (depending how thick your steak is), until medium rare in the middle. Set aside and cover with foil to let rest.
  4. On that same hot pan, add 2 tablespoons of ghee along with the shiitake mushrooms, sprinkle them with salt, pepper, ginger and garlic and sauté until soft and cooked through.
  5. Now to make the salad: place greens and cucumber in a large bowl, pour desired amount of dressing on top and toss to coat. Then thinly slice the steak against the grain, place on top of greens along with some thinly sliced pear and some cilantro. Then eat up!!

http://paleomg.com/asian-steak-and-pear-salad/