Category Archives: Recipes

Rustic Chicken Cacciatorie

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Rustic Chicken Cacciatorie

Photo:
“Rustic Chicken Cacciatorie” over Italian Trottole pasta
with a side of freshly baked Parmesan Crispini’s
Ingredients
* 1 medium shallot
* 2 large cloves of garlic
* 6 large vine ripened tomatoes or 9-10 Roma tomatoes
* 1 large red bell pepper or 2 medium sized
* 1 (6) inch sprig of fresh Rosemary
* 1 teaspoon of fresh Thyme
* 1 teaspoon of fresh Oregano
* 2 tablespoons of fresh Basil
* 4 boneless and skinless chicken breasts
* Sea Salt
* Fresh Pepper
* Grape Seed Oil
This rustic dish is a breeze to make since the ingredients are minimal. Let go of perfection and have fun chopping big chunks of tomatoes and peppers being sure to keep those rough chops equal in size to insure even roasting time.  Based on your dietary guidelines you can keep this meal gluten and/or carb free.  Not to mention the entire dish has only has 2 teaspoons of Grape seed oil.  Try serving it over your favorite pasta, steamed spaghetti squash, grilled zucchini ribbons or just as it is with a steamed vegetable side such as broccoli, asparagus or a lovely whole artichoke.  Enjoy.
Directions
Preheat oven to 375 degrees.  In a large, oven safe, sauté pan add 1/4 teaspoon of oil, the shallot cut into four large chunks, and garlic;  roughly cut into halves.  Sauté on medium low heat just long enough to release flavors, about 2-3 minutes.
Chop the bell pepper into 1-inch squares and add to the pan.  Turn heat up to medium.  Slice your tomatoes into quarters or sixths based on the size of everything else and add them to the pan.  Add 1 teaspoon fresh Thyme, 1 teaspoon fresh Oregano, and 1 tablespoon of fresh basil cut into ribbons. Toss the whole sprig of rosemary in then drizzle 1 teaspoon of oil over the pan.  Sprinkle with  1/4  teaspoon of sea salt and few grinds of fresh pepper then slide the pan into your preheated, 375-degree oven  for 20 minutes.
While the veggies are roasting add 1/4 to 1/2  teaspoon of oil to another large sauté pan (just enough oil to coat the pan without creating a puddle).  Heat oil on medium high heat.  Sprinkle a pinch of sea salt onto both sides of each chicken breast.  Once the oil is “singing,”  add the chicken. Sear on medium-to-medium high heat to seal in the juices and create a rich golden color.
Once browned on both sides remove from heat and set aside.  Remove the sauce  from the oven after 20 minutes and let it cool for about 5 minutes.  Remove the sprig of rosemary and scoop the roasted mixture into a blender or food processor.  Puree until smooth and fluffy.  Pour the puree into the pan with the browned chicken breasts; add the rest of the fresh herbs, finely chopped, along with sea salt to your taste (about 1/4 teaspoon).  Simmer on low for 30 minutes (15 minutes covered and 15 minutes uncovered).
While the sauce is simmering begin to make what ever you are serving you “Rustic Chicken Cacciatorie” over and/or with.

 

Mediterranean Baked Fish

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After all of the rich food and desserts we enjoyed during the holidays the recipe below is a welcome change to nutritious lighter fare that still offers the comfort and heartiness desired in the winter months.

 

Mediterranean Baked Fish with Herbed Lentils

  

Ingredients (for four servings):

 

  • (4) Eight ounce filets of flaky white fish i.e.: Cod, Haddock, Tilapia or Halibut
  • Cup (approximately 20) whole, pitted, Kalamata olives
  • Cup (approximately 20) whole, cherry or grape tomatoes
  • Large bunch of leeks
  • Bunch of fresh Basil (approximately 12 whole large leaves)
  • Fresh lemons
  • Tablespoons of grape seed oil
  • Cloves fresh garlic, finely diced
  • Teaspoon ground sea salt
  • (1/2) teaspoon fresh ground pepper

 

Preheat oven to 350 degrees.  Thoroughly clean the leeks by cutting the green tops and roots off, slice the remaining shafts vertically down the middle then soak them in a bowl of water to remove all of the sand.  Make horizontal slices creating half moon shaped ribbons. Add the leeks to a large skillet with the finely diced garlic cloves and sauté together on medium heat for 5 minutes or until the leeks are soft.

 

Line a large glass-baking pan with the Basil leaves then place the fish on top.  Cover the fish with sautéed leeks and garlic, Kalamata olives and tomatoes.  Add ¼ cup of fresh lemon juice, 2 tablespoons of grape seed oil, sea salt and pepper. Top with freshly sliced lemon wedges and cover tight with tin foil.

 

Based on the thickness and type of the fish, bake for 12-17 minutes.  It should flake with the touch of a finger or a fork when it’s ready.

Herbed Lentils with Spinach

 

Ingredients

  • 1 cup French lentils
  • 2 cups water
  • 2 tablespoons grape seed oil
  • 2 tablespoons diced shallots (approximately 1 large shallot)
  • 3 cups baby spinach leaves (about 3 ounces)
  • 1/4 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/4 cup chopped fresh mint leaves
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Place the lentils in a pot with the water and bring to a boil. Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.

Heat the grape seed in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.

Please note: The photo above shows the herbed lentils with tomatoes.  Since tomatoes are in the Mediterranean Fish recipe,  I leave them out for this meal but it is your personal preference.

 

 

 

 

 

 

 

 

“Cowboy Pie”

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“Cowboy Pie”

This rendition of traditional Shepherd’s Pie provides fiber, magnesium, iron, calcium and Vitamin’s A and C. Substituting baby Lima Beans for corn also reduces the carbohydrate load.  A blend of turnips and carrots whipped together makes a fluffy and flavorful topping for the dish and by adding sautéed leeks and fresh Thyme to the sirloin, this healthier version of a classic comes to life.

Ingredients:

  1. 3 large, organic russet potatoes

  2. 1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison

  3. 1 bag, frozen, organic, baby lima beans

  4. 6 large organic carrots

  5. 2 large turnips

  6. 1 bunch organic leeks

  7. 1 bunch organic fresh thyme

  8. 6 tablespoons of organic, salt free, butter

  9. ¼ cup almond milk (unsweetened)

  10. Sea Salt (ground)

  11. Fresh ground pepper

Directions:

  1. Get three (3) medium to large sized pots of water boiling.

  2. Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash.

  3. Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash.

  4. Add lima beans to last pot of boiling water and cook for 15 minutes.

  5. When potatoes are done, drain and add 2 tablespoons of cold butter and ¼ cup of room temperature almond milk.  Mash until fluffy and season to taste with sea salt and pepper; set aside.

  6. When Turnips and carrots are done, drain well, add 3 tablespoons of butter and mash together.  Season to taste with sea salt; set aside.

  7. When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter. Season to taste with sea salt; set aside.

  8. Rinse the leeks well.  Slice into small ribbons the sauté in a large pan until translucent; add ground sirloin, 1 tablespoon of fresh thyme Or 2 teaspoons of dried thyme, a pinch of sea salt and sauté until sirloin is no longer pink.

  9. Get a 9X9, ungreased, glass, Pyrex dish and begin to layer your cooked ingredients as follows:

    Finished Photo – Cowboy’s Pie

    • Whipped Potatoes

    • Ground Sirloin

    • Lima Beans

    • Carrot/Turnip Blend (for a fancier finish, pipe the carrot/turnip mix on the top layer with a cake decorating bag.

  10. Broil on low to lightly brown the top for approximately 7 minutes.  Every broiler is different, so I suggest watching it closely after 3-4 minutes.

Crispy Kale Chips

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Crispy Baked Kale Chips

Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate.  Baked Kale Chips are low in carbohydrates and high in fatty acids.  They are a great movie snack or replacement to potato chips.  Serve them as a side with soup or a sandwich and get your friends talking.

The secret to Crispy Kale Chips is clean leaves and  the removal of the large vein that goes down the center of each leaf. Start with fresh, Organic Kale and wash it well. I suggest getting a large bowl of filtered water, adding 7-10 drops of Grapefruit Seed Extract and letting your leaves soak for 5-10 minutes.  Kale is a super hearty Cruciferous Green and can handle the submersion bath, you will be surprised at the amount of sand in the bottom of your bowl.  To avoid coating your clean leaves with the sand again, remove them from the dirty water with your hands or tongs opposed to dumping them into a strainer; place the leaves on a clean cloth and air dry completely.

Using kitchen shears, fold the clean and dry Kale in half length wise and cut the center vein out.  Rip the remaining side leaves into 2-3 inch squares.  The larger the better since these shrink upon baking. If the Kale you are using has small leaves, you many not need to rip them all.  Put your Kale squares into a large bowl and toss them with 2 tablespoons of Apple Cider Vinegar ; 2 tablespoons of room temperature, liquified,Coconut Oil and a pinch of Sea Salt per bunch of Kale. Place single layers of dressed leaves on an ungreased baking sheet (you will probably need to bake several batches if using two or more bunches of Kale).  Gently turn the leaves over after the first 10 minutes.  Bake for another ten minutes or until all of the leaves are golden brown, light as air and crispy.  Sprinkle with Sea Salt immediately upon removal from the oven and store in a paper bag up to three days.

Ingredients:

Serving Size – 2 bunches of Kale typically produces the equivalence to a standard bag of potato chips.

  • 2 or more Organic bunches of curly leaf Kale
  • 2 tablespoons per bunch “Bragg” organic apple cider vinegar
  • 2 tablespoons per bunch “Garden of Life” coconut oil
  • Pinches to taste approx. 2 tablespoons per bunch sea salt

Tropical Ceviche

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After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

Pour the lime juice and coconut water into a large bowl and whisk them together.  Chop all of the fresh fruit into pieces that are slightly smaller than “bite” size but bigger than “diced”.  Place all of the fruit chunks in your bowl and thoroughly coat them with the lime juice mixture.  Marinate 20-30 minutes, garnish with shaved coconut and serve chilled. For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving.

“Tropical Ceviche” as a main course

This recipe can also be modified to become a main course.  Simply marinate a couple of  Tilapia  fillets (or other similar white fish) in lime juice and a pinch of sea salt; cover and place in the refrigerator for a minimum of one hour, no longer than three hours.  The citrus from the lime juice will cook the fish and provide the addition of protein to this tropical dish. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture.  To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro.

A healthy version of the old school ‘Sloppy Joe”

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“Messy Bison”

This healthy version of the old school ‘Sloppy Joe” is made with ground Bison which offers that naturally sweet flavor unique to Buffalo.  Each 3.5 ounce serving rocks out 28.44 grams of protein.    My secret weapon for this version of the healthier “Man-which” is the sauce.  Kidney beans add a creamy texture, lots of body and much needed daily Fiber, B9 and Manganese.  One cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Ingredients:

1 pound ground Bison
1 Teaspoon coconut oil
1 can Organic Kidney Beans (drained and rinsed well)
4 Teaspoons Taco Seasoning
1-2 cups of filtered water (based on consistency while blending)
½ Cup Organic Annie’s Ketchup
1 Cup Organic “Texas Style” BBQ Sauce
In a large frying pan add the coconut oil, 2 teaspoons of taco seasoning and the ground bison.  Saute on medium heat until the meat is no longer pink then set the pan aside.
Put the kidney beans in a blender and slowly add filtered water while blending until all chunks are gone.  Add 2 teaspoons of taco seasoning, BBQ sauce and ketchup.  Blend everything together slowly adding more filtered water until your sauce is the thickness of heavy cream.  Add 2 cups to the cooked Bison and put the pan on medium heat for 15- 20 minutes to let the flavors marry.  Any un-used sauce can be refrigerated up to 7 days and works great as a dip for chicken fingers or a marinade for grilling.
To stick with the health conscious theme,  serve your  “Messy Bison” on Rudi’s Organic Hamburger Buns.  I recommend the Spelt buns but if you don’t have wheat issues you get the authentic feel of a Sloppy Joe with Rudi’s Organic White.
Add a side of steamed sugar snap peas and baked sweet potato fries to complete this healthy meal disguised as comfort food.

The diverse power of “GSE”

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Grapefruit Seed Extract (“GSE”)

In a world that is loaded with hidden (and obvious) toxins and waste, I really take care of my immune system but I also do my share to help the future of the planet. One of  the easiest ways to start making a difference is to use Grapefruit Seed Extract “GSE”.  GSE can be diluted and used for everything from detoxifying your body to cleaning cutting boards. Among it’s many benefits is the elimination of plastic bottles that household cleaners and vegetable washes are packaged in.  I suggest buying a couple of stainless steel spray bottles for your household and enjoying the benefits of toxic free GSE.  A bottle of Grapefruit Seed Extract is typically between $11.00 and $17.00 based on the size.  However, GSE is super concentrated and one bottle will last well over six months offering a substantial savings over time.

Household uses for GSE:

All Purpose cleaner

Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer.  Then fill it with purified water to naturally clean and disinfect any surface in your home.

Produce/Nut/Bulk Grain Wash

For bulk washing, use a stainless steel or glass bowl.  Cover your produce or grain etc. with cold, purified water.  Add the amount of drops of GSE equivalent to the quantity of produce your are washing or 3 drops for every one (1) cup of small items.   For example, if you are washing 2 apples and 1 lemon; add three of drops of GSE then soak your produce for 2-4 minutes.  If you are soaking two cups of raw nuts or grains; add six drops of GSE and soak for 15-20 minutes .   Be sure to thoroughly air or towel-dry everything before refrigerating or storing.  It is wise to always soak rice, raw beans, nuts (legumes) and/or raw seeds.  By soaking these foods for  a minimum of 15 minutes before consuming or cooking them it will diminish mold and traces of pesticides and feces that are commonly found on bulk foods.  Soaking also makes nuts easier to digest eliminating common gastrointestinal issues associated with nuts or legumes.

Cutting board cleaner

Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth.  Let stand thirty minutes and rinse.

Organic Garden Pesticide

Add ten to twelve drops  of GSE to a 16-18 ounce spray bottle that also contains one large, whole clove of peeled, raw garlic and  fill the bottle with purified water. Spray the produce in your garden as needed while it is green and developing to naturally detour common garden pests.  You can also use this spray on the leaves of indoor and outdoor plants if they are attracting unwelcome guests.  Please remember to avoid spraying leaves and produce while in the direct sun light and/or at the peak heat of the day as it may cause them to burn or wilt.

Consuming

GSE has been shown to exercise significant antibiotic effects in test tube studies. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more.

Click here to view an amazing website that lists 180 uses for Grapefruit Seed Extract.

Tossed Asparagus & Kidney Bean Salad

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After a long winter of squash and potatoes the spring time opens up a whole new road to a tasty adventure.  Your local grocery stores should be offering a beautiful selection of fresh herbs and leafy greens that not only rock out on steamed vegetables and fresh salads, they offer valuable nutrients such as Iron, Vitamin C, Folate and Potassium.  Fresh herbs can typically be purchased by the bunch or in soil.  I prefer those that are sold as a whole plant in soil for continual enjoyment under $5.00.

Asparagus is really fresh right now since it is harvested from March through June based on the growing region.  Unfortunately, many people over cook asparagus creating a stringy pile of mush.  Blanching is the best cooking method to use for tasty asparagus every time.  I sincerely think of Asparagus as a miracle food.  It is low in calories, cholesterol free and very low in sodium.  It is also a good source of vitamin B6, calcium, magnesium and zinc.  Asparagus also provides dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium.  As you can see, Asparagus is practically natures multi- vitamin.

The final ingredient I want to talk about in this recipe is legumes or beans.  Every bean is nutritionally unique and worth trying. Experiment with dried beans, some soak over night and others such as lentils, can be rinsed thoroughly and cooked in less than 30 minutes.  Organic canned beans are a super healthy pantry item and can easily become an appetizer, salad topping, or main dish. The key to cooking with beans is soaking them first.  Beans have an indigestible outer coating of complex sugars called, Oligosaccharides.  Beans also tend to be extremely moldy and dirty.  Soaking minimizes gas and gets rid of the accumulated surface dirt, bacteria, and nasty stuff like insect larva, rodent contamination, and fertilizer or pesticide residues that may be hitching a ride.  Follow the preparation directions on your box of dried beans and simply soak canned beans for 10-15 minutes then rinse well before cooking with them.

Tossed Asparagus and Kidney Bean Salad (makes 5-6 one cup servings)

Ingredients:

Please buy Organic produce if and when possible.

2 cans Organic Kidney Beans (Black Beans are delicious too or get funky and use a combo.)

10-12 fresh Asparagus spears

1 bunch fresh Cilantro (1/2 cup chopped)

2 fresh Jalapeno’s (if heat is not desired, substitute with a Pablano pepper)

1-2 Limes juiced (1.5 Tablespoons)

1 Teaspoon ground Sea Salt

1.5 Teaspoon Cumin

2 Tablespoons Grape seed oil

Directions:

Thoroughly clean all of the produce and lay it on a clean towel to air dry.  Soak and rinse the beans then gently pour them into a large bowl.  Remove the “needle-like triangular leaves” that grow along the stalk of asparagus then slice each stalk into 1 inch pieces, blanch, drain, and add to the beans.  Dice the pepper and Cilantro, add to your bowl.  Add the sea salt and Cumin then drizzle the lime juice and Grape seed oil over everything.  Toss gently and serve chilled as a side salad with dinner.  Make it a main course at lunch by adding 6 ounces of grilled, free-range chicken breast to each serving.  Feel free to play with this recipe by changing up the beans and/or fresh herbs and adding more veggies.  Enjoy!

“Pop-Stachio Corn”

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“Pop-Stachio Corn”

Portions of this recipe are courtesy of the “Whole Food Bible”

popcorn and cob

“Pop-Stachio Corn” is a lower calorie alternative to buttery popcorn or sweeter versions like Crunch–N- Munch® or Fiddle Faddle®.

This snack provides fiber, proteinpistachio and essential monounsaturated fatty acids “M.U.F.A.’s”.  The anti-inflammatory benefits of the curry powder and the low Glycemic level of the Agave Nectar really make this a healthy snack if you follow the suggested serving size of 1 cup.   You may choose to eliminate the pistachios and maple syrup if you are seeking a lower fat version.  In such case,  a serving size would increase to 2 cups.

Ingredients:

Makes eight 1 cup servings

  1. 1 cup organic  pop corn kernels
  2. 1 cup shelled raw pistachios
  3. ½ cup shelled and raw walnut pieces
  4. 2 tablespoons of organic, unsalted butter
  5. ½ teaspoon curry powder
  6. ½ teaspoon sea salt
  7. 1 Tablespoon pure Maple Syrup
  8. ½ cup Agave Nectar

Directions:

  • Air-pop the popcorn or pop it on the stove top in 3/4 teaspoon of Grapeseed or Coconut oil and place it in a large bowl.
  • Toast the pistachios and walnuts pieces by placing them on a baking sheet and popping them in as pre-heated 350° oven for 7-10 minutes then add them to your popcorn.walnut
  • In a small sauce pan, melt the butter on medium heat; add the curry powder, sea salt, maple syrup and Agave Nectar; simmer for 3-5 minutes until the syrup in uniformly bubbly.
  • Pour the hot syrup over the popcorn and nuts in your bowl, stir it thoroughly to coat everything well.
  • Let everything cool completely, break it into clusters and enjoy.  Leftovers may be stored in an airtight container for 3-4 days (if they last that long.)