Vegetable Omelet with Feta Cheese

Vegetable Omelet with Feta Cheese

 

Servings: 2 | Prep time: 5 minutes | Cook time: 10 minutes 

Ingredients:

  • 1 tablespoon avocado oil
  • 3 cups chopped fresh mushrooms
  • 2 cups chopped fresh baby spinach
  • ½ cup chopped roasted red peppers
  • ½ cup chopped onion
  • 1 teaspoon Italian seasoning
  • ½ teaspoon salt
  • ½ teaspoon freshly ground better pepper
  • 5 pasture-raised eggs, lightly beaten
  • 2 ounces crumbled feta cheese

Directions:

  1. Heat the oil in a large skillet over medium-high heat; add mushrooms, spinach, red peppers, onion, Italian seasoning, and ¼ teaspoon each of salt and pepper.
  2. Sauté the mixture for 5 minutes or until tender. Remove the mixture from the skillet and keep warm.
  3. Whisk together the eggs and remaining ¼ teaspoon each of salt and pepper. Add to skillet. Tilt the pan to coat evenly with the egg.
  4. Cook for 1 minute or until the egg begins to set. Use a spatula to lift edges and allow uncooked egg to flow underneath. Cook for 2 more minutes or until the egg is almost set.
  5. Sprinkle feta cheese on top of the egg; spread the vegetable mixture of the feta cheese. Fold the omelet in half and cook for 1 more minute or until cheese softens and egg is cooked through.
  6. Slide the omelet onto a plate and cut it in half before serving.
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Thai Shrimp and Snow Pea Curry

thai shrimp and snow pea curry

Servings: 4 | Prep time: 5 minutes | Cook time: 30 minutes 

Ingredients:

  • 1 cup brown rice
  • 2 tablespoons coconut oil
  • 2 garlic cloves, minced
  • 2 tablespoons grated peeled fresh ginger
  • 1 ½ pounds peeled and deveined large shrimp
  • 1 tablespoon red curry paste
  • ¾ cup coconut milk
  • ¼ cup lime juice
  • 1 tablespoon fish sauce
  • 1 (10-ounce) package frozen snow peas, thawed
  • ¼ cup chopped fresh cilantro

Directions:

  1. Cook the rice according to the package directions, then fluff with a fork.
  2. In a large skillet over medium heat, heat the oil. Add the garlic and ginger and cook for a 1 minute or until tender. Add the shrimp. Cook for 2 minutes or until shrimp turn pink but are not cooked all the way through
  3. In a small bowl, whisk together the curry paste, coconut milk, lime juice, and fish sauce. Add the curry mixture to the skillet along with the snow peas, and stir to combine. Cook for 5 minutes or until bubbly.
  4. Serve the curry hot over the cooked rice, and sprinkle with cilantro.
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Easy Pumpkin Hummus

easy pumpkin hummus

 

Servings: 16        Prep time: 10 minutes

Ingredients:

  • 2 tablespoons tahini
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon cumin
  • ½ teaspoon cinnamon
  • 1 tablespoon olive oil
  • ¾ teaspoon salt
  • 1 can (15 ounces) garbanzo beans, rinsed and drained
  • 1 can (15 ounces) pumpkin puree
  • 1 clove garlic, chopped
  • 2 tablespoons chopped fresh flat parsley
  • 1 tablespoon pumpkin seed kernels, toasted
  • ¼ cup pomegranate seeds

Directions:

  1. Place first nine ingredients in a food processor and process until smooth. Add parsley and pulse until blended.
  2. Spoon hummus into a serving bowl and sprinkle pumpkinseed kernels and pomegranate seeds on top.
  3. Serve with vegetables or pita chips.
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Chicken Fried Rice

 

chicken fried rice (1)

Serves: 6 (1 cup per serving)             Prep time: 5 minutes              Cook time: 15 minutes

Ingredients:

  • 1 tablespoon grass-fed butter, softened
  • 1 medium yellow onion, finely chopped
  • ½ cup snow peas, finely chopped
  • ½ cup chopped carrots
  • 3 eggs plus 3 egg whites, lightly beaten
  • 3 cups cooked jasmine brown rice or quinoa
  • 2 cups cooked, shredded organic chicken
  • ¼ cup chopped scallions
  • 2 to 3 teaspoons sesame oil
  • 5 tablespoons organic low-sodium soy sauce

Directions:

  1. In a large skillet, melt butter and add onion, carrot and snow peas. Sauté until veggies are hot and soft, about 5 to 6 minutes.
  2. Move veggies to one side of the pan. Liberally coat the other side with oil spray and scramble the eggs, chopping them into bite-sized pieces.
  3. Once eggs are cooked, mix the eggs and veggies together. Add rice, chicken and scallions and mix.
  4. Add sesame oil and soy sauce, and mix thoroughly until everything is hot and rice is starting to crisp. Serve immediately.

 

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Start When You’re Ready: Ditch the Weight Loss Resolutions

New Year Resolution

Image Source: FoxNewsMagazine.com

It’s that time of the year again, when you start writing down your resolutions for the new year. Perhaps weight loss is sitting at the top of your list of things to tackle. If it is, you should go ahead and cross it off your list. Now I’m not knocking your desire to lose weight or to just eat healthier. The problem is you waiting for a specific time period (e.g., New Year’s, a wedding or vacation) to chase after your goals.

The desire to lose weight doesn’t just show up when the new year rolls around. It’s something you have been thinking about but have continuously brushed it off. Statistically speaking 45 percent of Americans set New Year’s resolutions, and of that 38 percent is weight loss, and only 8 percent percent achieve their resolutions. Yikes — only 8 percent? That happens because you’re pumped to tackle something you haven’t been able to in the past, and there’s no real strategy behind achieving it.

Remember the reason why you are where you are doesn’t magically disappear just because a new year means a “new start.” I’ve experienced this in the past as well as people close to me. What ends up happening is that you go on all types of fad diets, set unrealistic goals, getting frustrated, and give up. That never feels good right?

I want you to get in the mindset of tackling things on your own terms and not because of a specific time period or event. Believe in yourself and just do you. After you commit to your weight loss goals, I want you to keep these tips in mind to help you stay on track.

Be specific. Just saying, “I’m going to start going to the gym,” is a big no no! Instead say, “I’m going to get a personal trainer and work out three times a week,” or “I’m going to alternate between weight training and cardio four times a week.” The more specific you get, you’re more likely to stick to it.

Know your why. So why the heck do you want to lose weight? Answers like I want to look like Beyoncé do not apply (although we all secretly wish that) or because your family wants you to. Think of things like: I want to be more confident, I want to feel comfortable in my bathing suit, my weight is stopping me from pursuing other things in life. You get the point.

Set bite-sized goals. If you set mini goals you are more likely to succeed. Instead of saying, “I want to lose 50 pounds,” break it up into smaller increments of 7-10 pounds. You should only focus on one particular goal until it’s time to move onto the next. If you think of it as a whole you may overwhelm yourself, and start questioning whether your goal is attainable or not.

Get an accountability partner. Don’t even think about picking someone that’s exactly like you. The blind cannot lead the blind. This person should be there to motivate you, call you out (in a loving way) when you are not doing the right thing, and that’s committed to helping you reach your goals. When you have someone to report to, it changes the dynamic of things.

Broadcast your progress. Remember your progress can inspire others to chase after their goals. If you feel comfortable doing this, post your before and after pictures. You can start a blog, use social media networks like Instagram and Facebook to share your progress. When people are watching and cheering you on it’ll keep you motivated.

Remember to make a conscious effort to do things on your own terms and not wait for someone or a time period to determine your course of action. Best wishes in 2017, have a happy and healthy New Year!

This article originally appeared on The Huffington Post.

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Mushroom and Spinach Omelet with Feta Cheese

Mushroom and Spinach Omelet with Feta Cheese

Serves: 1                  Prep time: 2 minutes                     Cook time: 3 minutes

Ingredients:

  • 1 cup baby spinach
  • 1 slice Ezekiel toast
  • 1 tablespoon olive oil, divided
  • 2 ounces white (or reishi) mushrooms, thinly sliced
  • 1 garlic clove, minced
  • 2 large eggs, lightly beaten
  • 1/4 teaspoon himalyan salt
  • 1/8 teaspoon ground black peppercorn
  • 2 tablespoons feta cheese, crumbled

Directions:

  1. Heat an 8-inch nonstick skillet over medium-high heat until hot. Add the spinach and cook, turning often, until wilted; transfer to a bowl. Return the skillet to the heat and add 1 teaspoon of oil. Stir in the mushrooms and garlic; cook, stirring occasionally, until lightly browned, 4-5 minutes. Remove from the skillet.
  1. Combine the eggs, salt, and pepper in a bowl. Return the skillet to the stove over medium heat. Add the remaining 1 teaspoon of oil, then pour in the egg mixture and cook until the eggs begin to set in the center, about 3 minutes, using a spatula to lift up the set edges and allow the uncooked mixture to run underneath. Flip the eggs over; top one-half with the feta cheese, mushrooms, and spinach. Carefully loosen the omelet with the spatula and fold the empty half over the filling. Transfer to plate and let it stand 1 minute before serving.
  1. Serve with 2 slices of nitrate-free turkey bacon, optional

 

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Flank Steak Wraps

Flank Steak Wraps

Serves: 8
Prep time: 5 minutes
Cook time: 20 minutes

Ingredients:

  • 2 teaspoons chopped garlic
  • ½ cup chopped scallion, including tops
  • 2 tablespoons minced fresh jalapeno chiies
  • 1 teaspoon cumin
  • 2 tablespoons fresh oregano or 1 teaspoon dried
  • 2 tablespoons balsamic vinegar
  • 1 organic or grass-fed beef flank steak (1 ½ to 1 ¾ pounds)
  • 1 large red onion
  • 2 teaspoons olive oil
  • 8 Ezekiel wraps
  • 8 tablespoons low-fat sour cream (optional)
  • thinly sliced fresh tomatillos (optional)
  • avocado slices

Directions:

  1. Preheat grill to high.
  2. In a blender or food processor, combine garlic, green onions, chiles, cumin, oregano, and vinegar until coarsely pureed.
  3. Rub garlic mixture over meat.
  4. Peel red onion; cut crosswise into ½-inch slices. Rub lightly with olive oil.
  5. Heat tortillas until warm.
  6. Sautee flank steak in cast iron pot. Cook meat, turning to brown evenly, until as done as desired in center of the thickest part (cut to test), 12-15 minutes for rare, about 20 minutes for medium rare. Grill onion slices, turning wit a wide spatula, until lightly browned on each side, about 13 minutes. Transfer meat and onion to carving board. Serve hot, warm, or cool.
  7. Cut beef across the grain into thin, slanting slices. Lay slices of meat and pieces of red onion on tortillas. Spoon 1 tablespoon sour cream on top of each steak in its tortilla, and add tomatillo slices and avocado, if desired.
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California Chicken Salad with Avocado and Mango

California Chicken Salad with Avocado and Mango

 

 

Serves: 4 (serving size is 1 chicken breast plus 2 cups salad)
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

  • 2 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 2 tablespoons mango chutney
  • 1-tablespoon low-sodium soy sauce
  • ¾ teaspoon grated, peeled fresh ginger
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • cooking spray (olive or canola oil)
  • 8 mixed salad greens
  • 1 cup diced, peeled mango
  • ¾ cup diced, peeled avocado

Directions:

  1. Preheat grill to medium-high heat.
  2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate; spoon 2 tablespoons of the oil mixture over the chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes.
  3. Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips.
  4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken oven greens. Drizzle reserved dressing over salads.
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Chocolate Avocado Pudding

CHOCOLATE AVOCADO PUDDING

 

Serves: 2-4
Prep time: 10 minutes

Ingredients:

  • 1 large banana
  • 1 avocado, pitted and peeled
  • ¼ cup unsweetened cacao or cocoa powder
  • ¼ cup pure maple syrup or date paste
  • ¼ cup unsweetened almond milk
  • 1 tablespoon vanilla
  • 1 teaspoon cinnamon (optional)

Directions:

  1. Add all ingredients into a food processor and blend until it’s creamy. Add more milk to thin if needed to obtain desired consistency.
  2. Divide between 4 small serving glasses and cover with plastic wrap
  3. Chill for 1-2 hours.
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Almond Coconut Macaroon Cookies

almond coconut macaroon cookies

 

Serving size: 2 cookies

Prep time: 10 minutes             Cook time: 10 minutes

Ingredients:

  • ¾ cup silvered almonds
  • 1 large egg white
  • dash of salt
  • ¾ maple syrup or honey
  • 2 cups unsweetened flakes
  • 1 tablespoon ghee
  • 1 tablespoon vanilla extract

Directions:

  1. Preheat oven to 350 degrees.
  2. Place almonds in a large nonstick skillet over medium high heat; cook, stirring constantly, 3 minutes or until light brown and fragrant. Remove from heat, and let cool.
  3. Beat egg whites and salt with a mixer at high speed until foamy. Mix in maple syrup or honey, ghee, vanilla, and coconut flakes.
  4. Place almonds in a food processor; process until finely ground. Gently fold ground almonds into beaten egg whites.
  5. Drop mixture by teaspoonfuls 1 inch apart onto baking sheets coated with cooking spray. Bake at 350 degrees for 8 minutes or just until lightly browned. Let cookies cool on pans 1 minute. Remove to wire racks, and let cool completely. Yield 2 dozen cookies.
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