Recipes

Chicken Cacciatori
1 lb boneless, skinless chicken breasts
1 each red, yellow and green pepper, cut in strips
1 small package of mushrooms, sliced
1 zucchini, sliced
1 onion, sliced
1 carrot, peeled and sliced
2-4 garlic cloves
1 Tbsp grapeseed oil
1/4 red wine
1-28 oz can crushed tomatoes or 6+ whole fresh tomatoes, peeled and chopped
a handful of fresh parsley, basil, oregano and chives

In a cast iron skillet heat 1 Tbsp of grapeseed oil. Brown the chicken on both sides and add all of the vegetables. Saute until the vegetables are tender. Add 1/2 cup red wine. Season to taste with a little sea salt and crushed pepper corns. www.metamorphosisbodymindspirit.com
Pasta/Chicken/Vegetable Salad

Pasta, potato and egg salads are usually full of calories and fat, especially those that use ingredients such as mayonnaise, sour cream and cheese. You can make your traditional recipes much healthier by replacing the starch with whole-wheat pasta, or healthy, alternative grains such as couscous, quinoa pasta or brown rice pasta. To give your pasta salad some flavor, color and nutrients, steam and dice vegetables such as broccoli, cauliflower, carrots, zucchini, peppers and squash, and add them in generous amounts to create a 3-to-1 veggie-to-pasta (or grain) ratio. Avoid using mayonnaise — which spoils quickly in heat — as well as heavy, calorie-filled dressings, and flavor your side dish with light vinaigrettes instead. You can make a pasta salad into a meal! I am heading out to a Memorial Day picnic and one thing I am taking with me is a Pasta Chicken Salad, my own recipe that everyone loves.
Pasta Chicken Salad Ingredients
■12 to 16 oz whole wheat, brown rice or quinoa pasta or tri colored whole grain pasta
■1 lb grilled chicken or marinate chicken breasts and brown them in a cast iron skillet (marinate in grape seed oil, fresh chopped garlic and fresh herbs)
■3 peppers roasted or grilled, cut in strips
■1 lb fresh broccoli, cut in bite sized pieces
■4 – 6 organic carrots, peeled and sliced thin or shredded
■1 can large olives, pitted and rinsed
■can artichoke hearts, rinsed
■2-3 vine ripened tomatoes, chopped or 1-2 cups grape tomatoes
■4 oz shredded cheddar cheese (optional)
■1 cup fresh peas (optional)
■1/2 cup red onion, chopped (optional)
■1/2 cup olive oil, fresh chopped garlic, herbs, fresh lemon/vinegar, to taste

Directions
1.Boil the pasta and set aside to drain.
2.Par boil the broccoli and drain. Peel and slice vegetables. Rinse any canned items.
3.Grill the chicken until done. Slice thin or cut into bite size pieces.
4.Toss all ingredients together.
5.Add the dressing just before you are ready to serve. This is a great meal any time! You can substitute grilled shrimp or scallops or fresh lobster.

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Soups

This could be a soup or enjoy it over pasta, brown rice, chicken or shrimp

Enjoy an easy delicious soup or sauce.


Roasted Red Roma Tomato Soup

Tomato soup is a familiar and beloved comfort food. In this version, roasting the tomatoes in the oven (or using canned roasted tomatoes) can lessen their acidity and add natural sweetness. The tomatoes blend beautifully and colorfully with the carrots in this recipe, rich in vitamin A and beta-carotene. Drizzling a little bit of pesto in the bowl takes this recipe over the top. Yum!
4 pounds Roma tomatoes, halved (or two 28-ounce cans of roasted tomatoes)
2 TBL grapeseed oil
1 tsp sea salt
1 onion, diced small
3 carrots, scrubbed and diced small
1 garlic clove, smashed and diced small
One cup of vegetable stock, as needed
Pesto drizzle (optional) fresh basil
Variation: You could add leftover grilled shrimp, chicken or a variety of different vegetables.
Preheat oven to 400 degrees. Gently squeeze the tomatoes by hand to remove excess seeds, then put them in a bowl and toss with 1 TBL grapeseed oil and 1/2 tsp sea salt until evenly coated. Place the tomatoes, cut side down, in a single layer on sheet pans and roast for 20-30 minutes, until their skins are just browning and the juices are bubbly. Let cool for five minutes, then lift off the skin with a fork. Skip these steps if you want to instead use two 28-ouunce cans of roasted tomatoes.

Meanwhile, heat the remaining one TBL grapeseed oil in a soup pot over medium heat, then add the onion and a pinch of salt and saute until golden, about four minutes. Add the carrots, garlic and 1/4 tsp salt and continue to saute until the carrots are tender, about five minutes.

In a blender, puree the tomatoes with their juice and the carrot mixture until smooth. Add broth as needed. Taste and add additional salt if needed. Divide into bowls, drizzle pesto over and enjoy!

Recipe from Rebecca Katz’s “The Cancer-Fighting Kitchen” cookbook with my variations

VEGETABLE SOUP

This recipe calls for Miso. Some of you may never have hear of it so I will tell you all little about it first. You can find it in a health food store (Whole Foods, Natures Way, etc) It comes in a bag. Brown or amber fermented flavoring paste made from soy or other beans, grains, and sea salt. Buy unpasteurized (for live enzymes to aid digestion). Add to soups, stew, sauces, or dressings. It renews intestinal flora, alkalanizes the blood, helps cleanse nicotine and radioactive substances from the body.

Vegetable soups can be made with 2-3 vegetables, water, stock, and a dash of tamari, miso, or herbs. The secret? Boil the water or stock first, to keep the vegetables from getting soggy. Add the harder vegetables (roots, winter squash, stems) and cook until almost soft. Then add the light ones (greens, celery, cauliflower, broccoli tops). Simmer until just crunchy or tender. If you cook the vegetables too long where they become mushy, you are also cooking out some of the nutrients. Flavor to taste, and garnish with parsley or green onion, chopped basil, etc.

I love to add chopped tomatoes to my vegetable soup. If you have a tiny piece of leftover London broil or steak or chicken or turkey, chop it up and add it to your soup.

CREAM OF BROCCOLI

  • 5 cups water or stock
  • 1 1/2 cups chopped broccoli
  • 1 small onion diced
  • 1 1/2 cups cooked brown rice or, leftover unflavored oatmeal
  • barley or white miso

Bring water or soup sock to a boil and add diced broccoli stems and onion. Cover and simmer 10 minutes. Put 2 cups of the soup liquid in the blender with rice or oatmeal. Blend until smooth, then return to the pot. Add broccoli tops and simmer until they’re tender. Flavor with miso to taste.

Variations:

  • Mushrooms and Onion
  • Leeks and Carrot
  • Cauliflower and green onion

 

 

Buckeye Balls

These bite size treats are not so healthy but very delicious and great for the holidays or a special occasion.

Buckeye Balls

1 C of peanut butter or almond butter
1 stick of butter, softened
2 3/4 C of powdered sugar
1/2 C dark chocolate chip morsels
1/2 C chopped nuts (almonds, cashews, walnuts or pecans)
Mix all together and roll into small balls and refrigerate for about 2 hours.
Melt 6oz pkg of chocolate chips.  Once melted dip balls into chocolate halfway and put back into fridge until firm…Enjoy!
These also freeze nicely in an airtight container.  I make a batch with peanut butter and a separate batch with almond butter.

Tomato Basil Soup

When I was growing up I enjoyed tomato soup.  It was in a can back then.  They still sell it in a can but I have now learned the benefits and pleasure of making healthy home made foods.  I have also learned that nightshade plants, such as tomatoes, are thought by some  to affect calcium stores negatively,  Maybe that is why they are traditionally put together with calcium-rich dairy.

Tomatoes are beneficial in reducing the risk for prostate cancer, they are also a good source of iron, folate, potassium, vitamins A and C. 

One persons medicine is another persons poison.  One benefit of working with a health coach is finding which foods are best for you personally.  If you experience a lot of unexplained headaches, have allergies or have kidney disease you might want to consider limiting your tomatoes and other  foods from the night shade family.  Other nightshade vegetables are potatoes, sweet peppers and eggplant.  They are beneficial to many people but may cause symptoms such as acid reflux, indigestion and heartburn and even arthritis in others.

Tomato Basil Soup (Makes 4 Servings)

2 Tbsp grapeseed oil                                                                 1 Tbsp butter                                  1 onion, chopped

2-3 cloves garlic, minced                                                         a pinch of sea salt                          2 cups of vegetable or chicken stock

1/4 cup sour cream                                                                   freshly ground pepper                  1 (14.5 oz can chopped tomatoes

Heat oil and butter in a 4 quart pot over medium heat.  Add onion, garlic, and salt and saute until onions are soft and translucent.  Add the stock, tomatoes, and simmer for about 10 to 15 minutes to blend the flavors.

Let soup cool slightly and put half of it into a blender with sour cream.  Blend until smooth.  Transfer to another pot.  Blend the other half of the soup and add.  Reheat blended soup.  Add basil and pepper to taste before serving.

Pumpkin Smoothie

Pumpkin Pie Smoothie
Ingredients:

  • 1 1/2 C canned pumpkin puree or peel, cube and boil the pumpkin and puree
    it. *1 C organic milk (soy, almond, coconut) **Another option use low fat yogurt
    instead of the milk)
  • 1 C crushed ice
  • 1 tsp pure vanilla extract
  • 1 tsp allspice or a combination of cinnamon and nutmeg
  • 1 tsp Agave nectar, maple syrup or honey Directions: Blend ingredients
    together. Enjoy! 2-3 Servings

Lemon Basil Dressing/Marinade

  • 2-3 cloves of peeled garlic
  • 1 Cup of fresh basil, rinsed, stems removed
  • 2 Tbsp grape seed oil
  • 1/2 to 3/4 Cup Balsamic Vinegar
  • 1 to 2 Fresh Squeezed Lemons (*If you don’t care for lemon, use fresh lime or orange)

Directions

  1. Mix all ingredients in a blender and serve immediately or chill in a covered container
  2. This is wonderful on a salad, drizzled on vegetables or used as a marinade for chicken, fish, or pork.

I marinated it on Wild Salmon and it was amazing!

Meats

Chicken Parmesan (4 servings)

You can double the recipe for the tomato sauce and have a side of brown rice or quinoa pasta

Ingredients:

l – l 1/2 lb boneless and skinless chicken breast or thighs (4 cutlets or thighs about 6 oz each)

1/3 C grapeseed oil

3-4 large garlic cloves (crushed)

a pinch of sea salt

a pinch of crushed red pepper flakes

1  tsp dried oregano

1 tsp dried parsley or a little extra of fresh chopped parsley (fresh is always best if you have it available)

1 and 1/2 tsp dried basil or a bunch of fresh chopped basil (I love to use fresh basil!)

4 C fresh tomatoes (chopped) or a 28 oz can of crushed tomatoes

1 and 1/4 C grated Parmesan cheese

3/4 C part skim mozzarella cheese

1.  Pre heat oven to 450.  Whisk together the grapeseed oil, pinch of salt and crushed garlic into a large bowl.  Place the tomatoes into another bowl; mix in 2 Tbsp of the garlic oil from the large bowl, then add oregano, basil, parsley and crushed red pepper.  Add the chicken to the large bowl with the rest of the garlic oil and coat on both sides.
2.  Place 1 cup of the Parmesan cheese in a a pie plate.  Dip 1 side of each chicken piece into cheese to coat; arrange chicken, cheese side up, on one half of a large rimmed baking sheet.  Scatter tomato mixture on the other half of the baking sheet.
3.  Roast chicken until just coked through and firm to touch, about 10 minutes.  Arrange sauce and then the  mozzarella over each piece of chicken.  Put it back in the oven until the cheese melts, 1 to 3 minutes (depends how brown you like the cheese).

Recipes

Garlicky Asparagus with Whole Wheat Pasta

I will serve you this in one of your sessions or youcan learn how to make it in a Healthy Cooking Class with me.
Beans and Grains

Autumn Soup–Acorn and butternut squash

carrots, onions and apples blended together and

topped w/cinnamon

 

Meats

Salads

Sprout Salad

Prep Time:10 minutes

Yields:4 servings

  • 1/2 cup daikon, cut into match sticks or grated
  • 1/2 cup carrots, cut into match sticks or grated
  • 1 teaspoon sea salt
  • 1 cup mung bean sprouts
  • 1 cup alfalfa or radish sprouts
  • 1 bunch watercress or arugula, washed and chopped

Dressing:

  • 2 tablespoons tahini
  • 1 tablespoon umeboshi paste
  • 2 tablespoons lemon juice
  • 1 tablespoon mellow white miso

Directions:

  1. Mix carrots and daikon with sea salt, let sit while you prepare remaining ingredients.
  2. Wash sprouts well and place in a large bowl with the greens.
  3. Combine dressing ingredients in a small bowl and mix well.
  4. Add daikon and carrot to the salad bowl.
  5. Pour dressing over salad and toss until well coated.

Grated Daikon Salad

Prep Time: 5 minutes

Yields: 4 servings

  • 1 6-inch piece daikon
  • 1/2 bunch flat leaf parsley, finely chopped
  • 4 tablespoons umeboshi plum vinegar
  • 3 tablespoons walnut oil

Directions:

  1. Grate daikon and place in a salad bowl.
  2. Blend remaining ingredients and combine with daikon.
  3. Chill for 15 minutes.

 

 

Dandelion Salad with Warm Hazelnut Vinaigrette

Prep Time: 10 minutes

Cooking Time: 5 minutes

Yields: 4 servings

 

2 large bunches dandelion greens

2 tablespoons olive oil

3 cloves garlic, minced

1/4 cup hazelnuts, coarsely chopped

1 tablespoon balsamic vinegar

Sea salt and pepper to taste

 

Directions:

 

Wash greens, remove stems and chop into 3/4-inch pieces.

Place greens in a large mixing bowl.

Heat oil in a sauté pan on medium.

Add garlic and nuts, stirring constantly for 2 minutes.

Stir in vinegar, salt and pepper.

Pour the hot vinaigrette over the greens and toss well.

 

 

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