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Homemade Crispy Fries

by April 8, 2019

2 organic Russet potatoes
Sea salt, pepper, and chili powder
Avocado oil

Preheat the oven to 425.
Cut the potatoes into “french fries” – thin strips lengthwise and soak in cold water for at least 30 minutes.
Drain, rinse and spread potatoes into a single layer on a baking sheet.
Sprinkle with desired seasonings and evenly drizzle with avocado oil. Toss to evenly coat potatoes.
Cook for about 35 minutes – flipping 1/2 way through cooking time.
Switch oven to HIGH broil for 5-10 minutes (depending on how crispy you like them).

Enjoy as a side or with homemade burgers on the grill!

Protein Mac N Cheese

by March 20, 2019

Not a staple dinner in our house, but definitely a GREAT comfort meal every once in a while!! The very first time I made this dish, it was a HUGE hit with my hubby and kids! Enjoy 🙂

16 oz whole wheat pasta or GF, chickpea, quinoa  (macaroni, ziti, spirals, your choice) OR this one from Trader Joes
4 cups low sodium chicken broth or bone broth
1 1/2 tsp garlic powder
2 tbsp ghee or organic butter
2 tsp Dijon mustard
1 cup shredded sharp cheddar cheese
1 cup 2% cottage cheese
1/4 cup nonfat plain Greek yogurt
salt & pepper to taste

Place noodles, broth, ghee, garlic powder and mustard in the Instant Pot and mix well.
Set your pot on manual (high pressure) for 10 minutes. (Note: ziti noodles may take a few minutes longer)
When time runs out, release the pressure and remove the lid.
Give the noodles a quick stir. Add the cheeses, yogurt, and seasonings and seal the lid to keep warm until served.

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2 Kitchen Tools I Cannot Live Without

by March 12, 2019

In the day of gadgets and new innovative tools on every website, there are only 2 things in my kitchen that are MUST HAVES, besides my coffee pot.

#1

 

Image result for cast iron skilletFrom meats to eggs to pancakes. This is the only pan you need unless you are boiling water!  Cast iron is not only cost effective (no need to drop $100s  and take up tons of cabinet space in your kitchen) but easy to clean, evenly distributes heat, is perfect for searing and cooking at high temperatures and they last forever…as long as you care for them properly.

#2

Dull knives are not only hard to cook with but are also one of your kitchen’s greatest hazards. Invest. In a good quality knife and sharpener. And use it. If you need to sharpen your knife skills (which I totally do) look around your area for a cooking class.

Interested in simple ways to prepare healthy foods, ways to improve what your family eats or kitchen pantry makeovers??  Let’s talk and set up a session.

What is essential in your kitchen? Share your favorite kitchen tool in comments.

 

 

 

In MY Kitchen

by March 3, 2019

I have clients, friends, family, neighbors ask quite frequently, “What do you use?” “What do you keep stocked in your house?” “What kind do you buy?”

If you follow my blog or know me at all, you know that I do not believe in a “one size fits all” approach to nutrition. What works for me, may not work for you or the person next to you. This is why diets DO NOT work. This is why I take the time to get to know my clients and figure out what works for each one individually.

I heard it best described in a podcast that I listened to the other day – my job is similar to that of a nutrition/health/wellness CIS investigator. You (my client) presents me with the evidence (your story and health history) and I use the tools I have to solve the crime (what is wreaking havoc in your body).

However, there are certain foods that do benefit most people and I keep stocked in my pantry.  This is my list – not the list for the kids – that is a separate blog post. If you are ready to go shopping, here it is:

  • organic peanut butter, almond butter, and sunflower seed butter
  • raw nuts (almonds, pecans, walnuts, pistachios, pumpkin seeds, sunflower seeds)
  • chia seeds
  • cacao nibs
  • ground flaxseed
  • raw cacao powder
  • dark chocolate (85%) – yes, I LOVE chocolate
  • coconut flour
  • quality protein powder
  • bars (RX Bars and Raw Rev Glo Bars)
  • oats
  • organic black beans
  • organic garbanzo beans
  • Rao’s jarred sauce
  • canned organic diced tomatoes
  • organic brown rice
  • quinoa
  • canned coconut milk

I am a HUGE fan of Trader Joe’s and Costco 🙂 Be careful though. Always check your ingredients!  Just because you buy something at a healthier chain or specialty food store, does not mean it is good for you.

Happy shopping 😉 If you are interested in what is in my fridge/freezer or the kids’ side of the pantry…send me a message or leave a comment.

Simple Citrus Grilled Chicken

by February 27, 2019

1/2 cup fresh lemon juice
1/2 cup organic orange juice
1 tbsp minced garlic
2 tbsp avocado or olive oil
1 tsp salt
1 tsp ground ginger
1 tsp dried tarragon
1/4 tsp ground black pepper
6 organic chicken breasts (if they are thick, butterfly with a sharp knife for a more even grill)

Combine the first 8 ingredients in a large resealable bag. Add the chicken, seal the bag and toss to coat.
Refrigerate and marinate for at least 4 hours.
Grill chicken on medium heat for about 5-7 minutes each side (depending on thickness) or until meat is at 170 internally.

Tip: Use an avocado or coconut oil for higher temperature cooking. Olive oils break down during the cooking process, significantly altering the chemical profile and reducing the heart healthy benefits.

Flavor-Filled Turkey Burgers

by February 27, 2019

1 lb lean organic ground turkey
6 oz crumbled feta
1 tbsp oregano
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder
1 cup of fresh baby spinach

Preheat the grill. Mix all ingredients well and form into 4 individual patties.
Grill for about 6 minutes each side (internal temp should be 165 when fully cooked)

Tip: For a lower calorie, increased fiber and complex carb choice,  ditch the bun and enjoy with a side of grilled or roasted veggies. Top your burger with sliced onion, tomato, avocado, pickles, and/or lettuce.
OR get a little more creative and try some other versions of this healthy burger; topping with caramelized onions and crumbled goat cheese, or organic slab bacon crumbles, avocado and a fried egg.

 

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