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whole30

Eggplant Caponata

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Eggplant Caponata

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Eggplant Caponata

1 Large Eggplant
1 Yellow Onion
2 Large Tomatoes (Heirloom or Beefsteak)
1 Clove Garlic
1/4 Cup Capers
1/4 Cup Golden Raisins
1/4 Cup Pine Nuts
1/4 Cup Chopped Parsley
1/4 Cup Chopped Mint
Salt & Pepper to Taste

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  1. In a small ball place the raisins in warm water to soak.  This makes them plump up 
  2. In a large saute pan, sauce the onion with olive oil.  These will take a while as you want them to sweat and become translucent, soft, and slightly brown
  3. When the onions are slightly translucent, add the garlic and a pinch of salt
  4. While the onions cook down, roast or grill the eggplant.  Roast at 400 degrees until slightly browned or during the summer, I like to grill the eggplant on medium high heat (direct flame) for ~10 min per side *make sure to coat each side with olive oil so they don't stick to the grill
  5. When the eggplant and tomatoes are cool enough to handle, give them a rough chop and add them to the onions, which should be slightly browned at this point
  6. Drain the raisins from the warm water they have been soaking in
  7. To the onions, tomato, and eggplant mixture, add capers (whole or chopped), pine nuts, and raisins 
  8. Cook and let the flavors combine for ~5 minutes
  9. Once the eggplant is fully soft and combined with the tomatoes and onion, add the chopped parsley and mint and remove from the hit.  Stir to combine. Flavor with salt and pepper as needed.
  10. Top fish, chicken, or use as a side dish for any meal!

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Vegan Mint Pea Pesto

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Vegan Mint Pea Pesto

Vegan Mint Pea Pesto

1 bag organic green peas
1 handful basil
4 sprigs mint leaves
1 tsp salt
2 tbsp olive oil
1 Lemon (zest and juice)

  1. Combine all of the ingredients in a blender and puree
  2. You can add more olive oil to reach desired consistency
  3. Spread on...everything!

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Moroccan Turkey Burgers

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Moroccan Turkey Burgers

Moroccan Turkey Burgers

1 pound lean ground turkey
2 tbsp Harissa
1 tbsp Vegan Mayo (regular is fine, I just prefer the vegan ingredients)
1 tsp Garlic Salt
1/4 cup Chopped Parsley
*optional 1/4 cup Raisins (soaked in water for at least 30 minutes)

  1. Combine all of the ingredients
  2. Separate the mixture into 4 sections (yielding four 4oz. patties)
  3. Preheat the grill pan.  You know it is hot enough when you splash a tiny drop of water on it and hear a sizzle 
  4. Spray the grill pan with oil to avoid sticking
  5. Place the burgers on the grill pan and cook ~6-8 min per side

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Roasted Cauliflower with Lemon Tahini Drizzle

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Roasted Cauliflower with Lemon Tahini Drizzle

Roasted Cauliflower with Lemon Tahini Drizzle

1 Head Cauliflower
2 tbsp Chopped Parsley
3 tbsp Tahini Paste
3 tbsp Lemon Juice
2 tbsp Olive Oil
*if you want a thinner consistency you can thin it out with a splash of water

  1. Preheat the oven to 405 degrees
  2. Cut the cauliflower into small bite-size pieces 
  3. Lightly spray a baking sheet with olive oil
  4. Place the cauliflower on the baking sheet and bake for ~20 minutes or until golden brown.  
  5. While the cauliflower is roasting, whisk together the tahini, lemon juice and olive oil.
  6. When the cauliflower is roasted, drizzle with lemon tahini and top with parsley

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Pumpkin Chicken Chili

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Pumpkin Chicken Chili

Pumpkin Chicken Chili

1 Yellow Onion, diced
2 Peppers, chopped
2 Carrots, chopped
1 Rotisserie Chicken, shredded
1 15 oz. can Pumpkin Puree
8 Cups Low Sodium Chicken Broth
1/2 tsp Pumpkin Pie Spice
1 tsp Cinnamon
1 tsp Cumin
1/2 tsp Red Pepper Flakes
1 tbsp Garlic Powder
2 tbsp Olive Oil
Salt & Pepper to taste
1 Avocado
*Optional 2 tbsp Cilantro

  1. In a soup pot, add the olive oil, onion, peppers, and carrots.  Let it sweat down until the onions are starting to become translucent
  2. Add the seasonings, pumpkin puree and chicken broth to the vegetables
  3. Bring to boil and taste for seasoning.  Add salt and pepper as needed
  4. Lower to a simmer and add the rotisserie chicken
  5. Cook for 10 minutes and serve 
  6. Top with avocado and cilantro if desired

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Grilled Chicken Milanese

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Grilled Chicken Milanese

Grilled Chicken Milanese

1 Chicken Breast
2 Cups Arugula
1/2 Cup Cherry Tomatoes
1 tbsp Olive Oil
1 tbsp White Wine Vinegar
2 tsp Balsamic Reduction or Balsamic Vinegar
Salt & Pepper to taste

  1. Place the chicken breast on a cutting board and lay a piece of seran wrap over it 
  2. Using a meat mallet, hammer, or bottom of a pan, pound the chicken to flatten the breast. You want the breast to ~3/4 inch thick
  3. Lightly sprinkle salt & pepper onto the breast.  Grill the chicken on a grill pan, 5-7 minutes per side or until cooked through 
  4. While the chicken is grilling prepare the salad.  Halve the cherry tomatoes and combine with arugula.  Toss the arugula and tomatoes in olive oil and white wine vinegar
  5. Place the salad on a plate.  When the chicken is fully cooked, top the salad with the chicken breast
  6. Drizzle balsamic reduction (glaze) or vinegar onto the chicken breast

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Parchment Paper Baked Halibut

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Parchment Paper Baked Halibut

Parchment Paper Baked Halibut

1 Sheet Parchment Paper
1 6oz piece Halibut
1 Zucchini
3 Mini Carrots
Kale
4 Cherry Tomatoes
2 Tbsp Mustard

  1. Preheat the oven to 400 degrees
  2. Cut the zucchini and carrots into matchstick pieces
  3. Halve the cherry tomatoes
  4. Remove the kale stems
  5. Place vegetables in the center of the parchment paper
  6. Place fish on top
  7. Coat the top of the fish with mustard (any flavor is fine)
  8. Seal the parchment paper by folding in the sides vertically and horizontally.  It should form a small, sealed, pocket
  9. Bake for 20 minutes
  10. Remove from the oven and serve

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Strawberry Fields Salad

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Strawberry Fields Salad

Strawberry Fields Salad

2 Cups Arugula
5 Strawberries Sliced
1/4 Cup Walnuts or Slivered Almonds
1/2 Cup Basil Leaves roughly chopped
1 Tsp Olive Oil
1 Tsp Balsamic Vinegar
Salt and Pepper

  1. Combine all the salad ingredients in a mixing bowl
  2. Toss with olive oil and balsamic
  3. Add salt and pepper to taste

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Citrus Avocado Chicken Salad

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Citrus Avocado Chicken Salad

Avocado Chicken Salad

1/2 Avocado
1 Grapefruit
Juice from 1/2 Lime
2 Chicken Breasts
1 Apple
8 Stalks Celery
1/4 Cup Goji Berries
1/2 Cup Chopped Walnuts
Salt and Pepper to taste

  1. Heat a grill pan with a little olive oil spray or olive oil
  2. While the grill pan is heating, place the avocado, grapefruit juice and lime juice in a food processor.  Blend until smooth and set aside
  3. Grill the chicken, approximately 5 minutes per side depending on the size and thickness of the breast
  4. Chop the celery and apples into bite sized pieces
  5. Once the chicken is cooked and slightly cooled, chop into bite sized pieces
  6. In a mixing bowl combine the chicken, celery, apples, goji berries, walnuts and avocado sauce
  7. Stir until combined

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Chicken Lettuce Wraps

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Chicken Lettuce Wraps

Chicken Lettuce Wraps

Ground Chicken
1 Head Romaine Lettuce
2 Scallions, Sliced
1 Cups Broccoli Slaw and/or Shredded Carrots, Chopped
1/2 Can Water Chestnuts, Chopped
1/2 Cup Bean Sprouts
2 Tsp Umi Plum Vinegar or Rice Wine Vinegar
1 Tbsp Fish Sauce
1 Tbsp Sesame Oil
Salt and Pepper to taste
Optional: Sirracha

  1. In a large sauté pan, combine all ingredients
  2. Sauté until ground chicken is fully cooked through
  3. While the chicken is cooking in a small sauté pan, toast pine nuts until lightly toasted.  You know they are done when they smell nutty and fragrant
  4. Peel individual leaves from the head of romaine
  5. Add the pine nuts to the chicken and veggie mixture
  6. Stuff the romaine lettuce with ground chicken mixture and serve

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Asian Turkey Burgers & Stir-Fry

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Asian Turkey Burgers & Stir-Fry

Asian Turkey Burgers 

16 oz. Ground Turkey

2 Scallions Chopped

1 cup Mushrooms Diced

1 tsp Rice Wine Vinegar

1 tsp Fish Sauce

1 tbsp Tamarind Paste

2 tbsp Gluten Free Soy Sauce

1 tbsp Sesame Oil

  1. In a small sauté pan, cook down the mushrooms with the rice vinegar and fish sauce
  2. In a large mixing bowl combine the ground turkey, chopped scallions, and mushrooms (once cool enough to handle)
  3. Add the soy sauce, tamarind, and sesame oil
  4. Using your hands combine all ingredients
  5. Refrigerate for 1 hour
  6. Shape into 4 hamburgers and cook on the grill pan 5-7 minutes each side

Stir Fry

 1 bunch Asparagus

1 cup Mushrooms

2 Zucchinis

1 cup Onions

2 tbsp Gluten Free Soy Sauce

1 tbsp Sesame Oil

  1. Slice the muhsrooms into thin strips
  2. Dice the Onion
  3. Slice the Zucchini into matchstick pieces
  4. Slice the asparagus into 1 inch bites
  5. In a large sauté pan, combine all ingredients and let cook for 15-20 minutes on medium heat

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Trail Mix Cashew Butter

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Trail Mix Cashew Butter

After making a batch of fresh strawberry jam, there was a small, but noticeable, PB&J shaped hole in my heart.  Since I try to stick mostly to a Paleo diet, which does not include peanuts, I opted for cashew butter instead.

Making nut butters is the easiest thing in the world.  Throw the nuts in a food processor and wait.  The nuts naturally release oils that eventually make a spread.  But if you’re just way too excited like me, you can also cut the time down by adding in coconut oil.

With this nut butter I opted to add in a few extra “goodies” making this a trail mix cashew butter and a recipe I couldn’t wait to share!

 

Trail Mix Cashew Butter

3 cups Cashews

3 tbsp Coconut Oil

2 tbsp Cinnamon

½ cup Raisins

¼ cup Shredded Coconut

¼ cup Cacao Nibs

  1. Place the cashews and coconut oil in a food processor
  2. Blend until smooth
  3. Stir in the trail mix toppings (raisins, coconut, cacao nibs)

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Pumpkin Caponata

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Pumpkin Caponata

Like many recipes before it, this stemmed from a need to use up leftovers.  I had just made Daphne Oz’s Sweet Potato and Apple Casserole, which is delicious!! I swapped the sweet potato puree for pumpkin and was left with 1 cup of pumpkin puree.  I also had leftover raisins, which are called for in the casserole as well. 

Pumpkin and raisins naturally leads my mind to dessert but one of my resolutions for 2016 is to cut out dessert so I decided to challenge myself and turn it into something savory.   

I rummaged in my kitchen and found capers and pine nuts.  Combined with raisins these are common ingredients in a caponata, which is a Sicilian Italian dish.  I decided to try a pumpkin caponata.  The only ingredients I had to buy were eggplant and tomatoes, easy enough. 

As a side dish or blended to be a puree, this came out so well!  I think you’re really going to like this and it’s so versatile.  After having it for dinner with chicken, I used it the next morning with eggs.  Finally I finished the remaining leftovers by adding it to sautéed kale.

 

Pumpkin Caponata

 

1 Cup Pumpkin Puree

1 Package Cherry Tomatoes

1 Small Eggplant

½ cup pine nuts

½ cup raisins

2 tbsp capers

Olive Oil

Salt and Pepper to taste

 

  1. Preheat the oven to 425 degrees
  2. Dice the eggplant and halve the cherry tomatoes
  3. In a large mixing bowl combine the tomatoes, eggplant, pine nuts and raisins.  Toss with olive oil, salt, and pepper
  4. Add the pumpkin puree to the mixing bowl and combine until the pumpkin is evenly coating the mixed vegetables
  5. Lay the mixture on a sheet pan and bake for 30 minutes or until eggplant is soft and tender
  6. Add capers
  7. Serve as is or place in a food processor to make a puree

  

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The Best (and Healthiest) Banana Bread Ever!

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The Best (and Healthiest) Banana Bread Ever!

As soon as fall hits, I get into a baking frenzy.  Nothing goes better together than sweater weather and a freshly baked treat.  However, to avoid yielding a sweater weather worthy body (that’s a mouthful), I opted to make this banana bread healthy!  Banana bread with a high nutrient and energy density- guess what?  You’re in luck.   

As a health coach, I try and establish a positive relationship with food.  Food is part of life and an amazing part at that. We shouldn't be mad at ourselves for craving things like bread, desserts, or in the case of banana bread a genius bread and dessert hybrid. 

Instead of beating ourselves up and staring down the path of downward spiral into self-sabotage, we should allow ourselves to pursue these cravings but make a few smart and healthy swaps along the way. 

Let’s change the conversation from, “ugh I’m so fat all I want is dessert,” to “I’m really craving a dessert.  How can I satisfy this craving in a healthy manner?”  Do you see how this small adjustment in how we talk to ourselves, can change our attitude so dramatically? 

Fortunately there ARE ways to make desserts healthier when fruit just won't cut it.  This Paleo banana bread for example is gluten free, dairy free and sugar free – AKA guilt-free.  It is sweetened only with ripe bananas.  How nature intended! 

 

Paleo Banana Bread

1 Cup Almond Butter

4 Very Ripe Bananas (the browner, the better)

2 Eggs

½ Cup Coconut Flour

3 tbspn Coconut Oil

1 tbspn Cinnamon

1 tspn Baking Soda

1 tspn Baking Powder

1 tspn Vanilla

  1. Preheat the oven to 350 degrees
  2. Mash the bananas in a large bowl
  3. Add the wet ingredients- Almond Butter, Eggs, Coconut Oil, and Vanilla.  Mix to combine with the bananas.
  4. Add the dry ingredients into the wet- Coconut Flour, Cinnamon, Baking Soda, and Baking Powder
  5. Spray a bread tin with oil (I like coconut oil but any oil spray is fine). 
  6. Bake the bread for 40-45 minutes (until you can remove a toothpick and it is almost dry.  A few crumbs are ok! You don’t want the banana bread to be dry)

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