1 cup of raw yogurt
1 twig of rosemary or 1 teaspoon of dried rosemary
1 tablespoon of olive oil
Place the ingredients in a jar and seal overnight. In the morning, place the mixture in a blender and blend until smooth. Drink this daily to feel refreshed.
- 1 cup almond flour
- ¼ tsp cinnamon
- ¼ tsp pure vanilla
- ¼ tsp baking soda3 eggs
- 1 Tbsp water
Mix all of the ingredients into a bowl. Pour batter by ¼ cups onto a hot skillet greased with grapeseed, coconut or canola oil. When bubbles start to form they are ready to flip. Serve with pure maple syrup or agave nectar. Optional toppings: chopped almonds, flax seeds, berries, almond butter or nonfat Greek yogurt.
- Roasted Vegetable Frittata
- 2 tbsp extra-virgin olive oil
- 1 red pepper, sliced
- 1 onion, sliced
- asparagus spears
- 6 eggs, beaten
- 2 tbsp butter
- salt and pepper
Preheat the oven to 400 degrees. On a baking sheet, place the pepper, onion and asparagus, drizzle with olive oil and season with a little Kosher salt and fresh cracked black pepper. Place in the oven for 10 minutes, or until the vegetables are tender. Once cooled, chop the vegetables into bite-sized pieces. Turn off the oven and preheat the broiler.
Heat a 10-inch nonstick skillet over medium heat. Add the olive oil, and once hot, add the vegetables and pour in the eggs. Stir it a few times and cover with a lid. Allow to cook for a few minutes, until the bottom is set, but still a little runny on top.
Place the skillet under the broiler to allow the top to cook. This will take a few minutes. Once it is set on top, remove from your oven. Remember to use a potholder as the handle will be hot. Then cut the frittata into wedges like a pie.
- Super Fast Weekday Veggie Omelettes
I love egg white omelettes in the morning but don’t usually have the time to cook up all the filling ingredients. Here is what I do to enjoy deluxe weekend omelette any day of the workweek:
On the weekend, think about what kind of ingredients you enjoy in your omelette, and cook up a week’s worth:
- Spinach, chard, kale, or dandelion greens sliced thinly and sautéed in a tiny bit of olive oil , garlic, and red pepper flakes if you like heat
- Onions softly simmered in a tiny bit of olive oil and a splash of chicken or veggie broth over low heat for about 30 minutes till they are caramelized and jammy
- Oven roasted or grilled veggies brushed with olive oil, salt & pepper: zucchini, red peppers, eggplant, red onions, asparagus are all great
- Mushrooms sliced and sautéed in a little bit of olive oil and a handful of chopped parsley thrown in to wilt at the last minute.
Make up whatever you like and store it in the fridge. In the morning, grab four eggs (I use one whole egg and three whites). Whip up the eggs and pour into a nonstick pan.
While the eggs are cooking, measure out ½ cup of desired cooked and chopped up veggies and put in the microwave for a minute or less to heat through. (Or just toss the veggies in the eggs and scramble it all up). Fold over your omelette and enjoy.
TIP: Cuisinart’s Green Gourmet makes the most incredible nonstick pan. It’s ceramic coated, nontoxic, and slides omelettes right out without even having to grease the pan! I love it. It’s pricey for a skillet – like $90 retain for the 10’ pan – but Macy’s is always putting it on sale. Shop the sales and look for it. With a bunch of coupons I just got one last weekend for $25!
(adapted from Dr. Mark Hyman’s UltraSimple diet)
1 cup of unsweetened almond milk
½ cup frozen organic berries or cherries
1-2 packets of stevia
1 scoop rice protein powder
1 tbsp flax seeds or flax seed meal
Ice cubes, if desired
Toss all ingredients in the blender and blend till smooth. Serve.
Perfect if you eat breakfast at your desk at work – you can keep the ingredients in your desk drawer or office fridge.
1 Ezekial Wrap (available at Whole Foods and other health food stores in the refrigerator or freezer)
1 tablespoon of nut butter of your choice (Smooth butters spread easier – try almond butter)
½ of a banana, apple, or pear – sliced
1 tsp of flax seeds
Drizzle of agave nectar
Spread nut butter on one half of the wrap. Sprinkle with flax seeds and then lay the fruit slices on top. Drizzle with a little bit of agave nectar. Fold it over and cut in half. Serve.
Salads, Starters and Soups
- 1 cup quinoa, rinsed well
- 1/4 cup flax seeds
- 2 tablespoons grapeseed oil
- 2 cloves garlic, thinly sliced
- 1/3 cup chopped fresh parsley
- 1/4 cup dried cranberries or apricots
- 1 tablespoon fresh lemon juice
- Kosher salt and freshly ground pepper
Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 and 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.
Meanwhile, toast the flax seeds in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the grapeseed oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.
Fluff the quinoa with a fork. Add the flax seeds, garlic, reserved oil, parsley, dried fruit and lemon juice. Season with salt and pepper and toss.
This recipe is a healthier and delicious alternative to a mayonnaise-based salad. Benefits this recipe provides include: healthy fat from the olive oil; Omega-3 fat and protein from the salmon; fiber from the beans; and the vinegar and oil helps curb spikes in blood-sugar levels.
2-cans canned salmon, drained or packaged salmon
1 cup Cannellini beans, drained and rinsed well if using canned
1 Tbsp. Capers
1 cup Artichoke hearts, roughly chopped or quartered (can buy jarred or frozen)
¼ cup Kalamata olives, roughly chopped
2 Tbsp. extra-virgin olive oil
2 tsp. red wine vinegar
Season with fresh ground black pepper and Kosher salt
In a bowl, mix all of the ingredients together.
This recipe doesn’t have to follow exact measurements. You can eyeball the ingredients according to your likes and dislikes. I like to scoop the salmon salad into a hollowed out tomato or on top of a bed of mixed greens.
1 large fennel bulb
2 Granny Smith apples, halved, cored, and thinly sliced
1/2 cup walnuts, toasted and roughly chopped
1/4 cup extra-virgin olive oil
1 tablespoon grated lemon zest
1 tablespoon lemon juice
2 tablespoons chopped flat-leaf parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Slice the fennel bulbs into quarters, top to bottom, and remove the core and outer leaves. Cut the quarters along the grain into paper-thin slices. Place sliced fennel, apples and walnuts in a large bowl. In a small bowl, whisk olive oil, lemon zest, lemon juice, parsley, salt and pepper. Add to the fennel-apple mixture, and toss gently to coat the salad just before you serve it.
Adapted from Natural Health Magazine.
Ingredients (to taste)
Freshly ground pepper
Lay out the brussel sprouts on a cookie sheet, and drizzle with olive oil and season with Kosher salt and fresh cracked pepper. Bake for 30 minutes in a 400-degree oven.
2 lbs. green beans, ends trimmed and rinsed
1 yellow or sweet onion, halved and thinly sliced
1 large clove of garlic, chopped
1 small package of sliced almonds (can be found in the baking aisle of your grocer)
2 tablespoons of extra-virgin olive oil
Kosher salt to taste
Freshly ground black pepper to taste
Heat the olive oil in a large nonstick pan over medium to medium-high heat. Add the onion and sauté until caramelized, about 10 minutes or so. Meanwhile, in another shallow pan with a tight-fitting lid, add a couple of inches of water and bring to a boil. Season well with a few good pinches of the salt. Add the green beans and put on the lid. Let steam for about 3 to 5 minutes. The beans should be bright green and still have some crunch, which maintains flavor and nutrients. Drain the green beans and shock them in a bowl of ice water (this allows the beans to maintain that great bright color). Once the onions are caramelized, add the garlic and almonds to the pan and let them brown for just a minute. Lastly, add the green beans. Sauté to coat them in the oil, and to allow the onions and almonds to distribute. Season well with pepper and a little more salt.
- 4 Tbsps coconut oil, grapeseed oil or extra-virgin olive oil
- 1 pound chicken, pork or sirloin steak cut into strips, or shrimp
- 1 red bell pepper, cut into strips
- 1 onion, cut into thin strips
- 1 large portabello mushroom, cut into strips
- 1 Tbsp cumin
- 1 Tbsp chili powder
- the zest and juice of 1 lime
- ¼ cup water
- Butter lettuce to serve
- Optional toppings: diced tomatoes, diced tomatillos, sliced avocado, salsa, chopped cilantro
In a large skillet, add 2 Tbsp of cooking oil over medium-high heat. Cook the chicken (or other meat) until done, about 5-7 minutes. Stir often so it gets brown on all sides. Remove the meat to a plate.
Returning to the skillet, add the other 2 Tbsp of oil, add the onion, pepper and mushroom. Cook until slightly softened. Return the chicken to the pan, add the spices, lime zest and juice, stirring to coat the chicken and vegetables. Add the water and let simmer until absorbed, about 5 minutes.
Scoop the mixture into lettuce leaves and add your favorite toppings.
Recipe from Eating Well Magazine
- 12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
- 4 teaspoons reduced-sodium tamari, or soy sauce, divided
- 4 tablespoons plus 2 teaspoons canola oil, divided
- 1 1/2 cups quinoa, rinsed well (see Tip)
- 2 teaspoons grated or minced garlic
- 3 cups water
- 1 teaspoon salt
- 1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
- 1/3 cup rice vinegar
- 1 teaspoon toasted sesame oil
- 1 cup thinly sliced scallions
- 1/3 cup finely diced red bell pepper
- 1/4 cup finely chopped fresh cilantro, for garnish
Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
1 lb. chicken breast, preferably organic, cut into strips
½ tsp dried oregano
¼ cup olive oil
2 Tbsp. balsamic vinegar
2 garlic cloves, divided
1 cup plain Greek yogurt
½ cup grated cucumber, squeeze out access water
Juice of half a lemon
Freshly ground black pepper and Kosher salt to season
Mix the oregano, olive oil, vinegar, and one garlic clove (minced or passed through a garlic press) together. Pour over the chicken and marinade for at least one hour. Then cook by either grilling or broiling in the oven.
In a bowl, add the remaining garlic clove (I like to grate it), the yogurt, cucumber, lemon juice and salt and pepper. Mix well.
You could serve just the chicken with the sauce or you could stuff in a whole grain pita with lettuce, tomato and red onion.
1 lb asparagus ends trimmed, cut into 2-inch pieces
1 yellow pepper, sliced
1 orange pepper, sliced
½ cup dry white wine (optional)
Extra-virgin olive oil
2 lemons, one juiced, one thinly sliced
4 (4-ounce) filets of fresh wild salmon, trout, or halibut
Kosher salt and fresh ground black pepper for seasoning
Preheat oven to 350 degrees.
Drizzle the vegetables with a little olive oil and season with salt and pepper. Divide evenly among 4 pieces of aluminum foil. Pour a couple of tablespoons of wine onto each. Place a piece of fish on top of each vegetable portion. Squeeze with fresh lemon juice and top with lemon slices.
Tightly fold up the aluminum foil into a tight package. Place each packet onto a baking sheet and bake in the oven for about 15 minutes, depending on the thickness of the fish.
Benefits of this recipe include loads of vitamins and minerals from the veggies. Coldwater fish is the richest source of omega-3 fats. They are also known for lowering risk of heart disease, stroke and diabetes, as well as improve skin, mood, arthritis and other inflammatory conditions.