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  • Pesto Salmon Salad
    Posted on 04 Oct 2017
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    Serving Size: 4 ( but easy to increase or decrease)

    Prep time: 20 minutes
    Cook Time: 10-20 minutes (depending on size and thickness of salmon)

     

     

    Ingredients:

    For Salmon
    1 lb Salmon (wild caught always best)

    For Salad:
    4 cups packed arugula
    3/4 cherry tomatoes
    1 red pepper, can use yellow, orange or green as well

    For Pesto
    ½ cup packed cilantro, stems removed
    ¼ cup olive oil
    1 ½ TBS lemon juice
    1 small clove garlic
    1 TBS pine nuts
    1 generous pinch salt

    Instructions
    1. Pre-heat oven to 350 degrees F
    2. Make Pesto – equals about 1/3 cup (can be made ahead of time)
    Wash and remove stems from cilantro
    Add all ingredients to blender, nutrabullet, etc
    Blend until sauce consistency
    Add more oil and/or salt as desired

    3. Wash salmon and pat dry
    4. Baste with pesto and place salmon on sheet pan, if desired, leave some pesto to drizzle on arugula salad.
    5. When oven reaches 350 degrees, insert salmon and cook 15-25 minutes (the cooking time will vary greatly on the size and thickness of the salmon)
    6. While salmon finishes cooking, wash and dry arugula and cut cherry tomatoes in half, slice red pepper
    7. Plate arugula and cherry tomatoes. Top with ¼ lb of salmon
    8. ENJOY!!!

  • Black-Eyed Peas with Collard Greens
    Posted on 12 Feb 2017

    This delicious dish can be served as a side dish or vegetarian main dish.

    One 2 cup serving provides approximately 400 mg of the bone building calcium!

     

     

    As featured in NY Times Cooking : Collard Greens:
    Rethinking A Southern Classic.

     Ingredients:

    • 1 1/2 cups of black-eyed peas

    • 3 tablespoons extra virgin olive oil

    • 1 large onion, chopped

    • 3 large garlic cloves, minced

    • 2 pounds of collard greens, stemmed, washed and cut into ribbons

    • Sea salt to taste

    • Fresh ground pepper to tasted

    • 2 tablesppons tomator paste dissolved in 1/2 cup of water

    • 1/2 cup chopped fresh dill

    • Optional: fresh lemon juice or crumbled feta for topping

    Preparation:

    1. Place the black-eyed peas in a large saucepan, cover with water by two inches, bring to a boil and then drain. Combine with half the onion and one of the garlic cloves in the saucepan. Add water to cover by two inches, and bring back to a simmer. Add the bay leaf, and reduce the heat. Add salt to taste, cover and simmer 30 minutes, until the beans are just tender. Drain through a strainer set over a bowl.

    2. Meanwhile, preheat the oven to 350 degrees. In a large, ovenproof lidded skillet or Dutch oven, heat 2 tablespoons of the olive oil over medium heat and add the remaining onion. Cook, stirring, until tender, about five minutes, and add the remaining garlic. Stir together for 30 seconds to a minute, until fragrant. A handful at a time, stir in the greens. As the greens wilt, stir in another handful, until all the greens have been added and have collapsed in the pan. Add the dissolved tomato paste and stir together. Add salt to taste. Add the beans and enough cooking liquid to barely cover everything, cover and place in the oven for 30 minutes, until the collards are tender and the beans very soft.

    3. Uncover the pot, and add a bit of liquid if the beans are dry. Stir in the remaining tablespoon of olive oil and the dill, cover and continue to simmer for another 10 minutes. Add salt and freshly ground pepper to taste. Serve warm or hot. If you wish, top with crumbled feta or a squeeze of lemon.

  • Roasted Cauliflower
    Posted on 21 Oct 2015

    Even if cauliflower isn’t your favorite vegetable, you’ll be a fan of this recipe!

    Roasted CauliflowerIngredients:

    • 1 large head cauliflower, cut into florets
    • 1 sliced medium onion
    • 4 thyme sprigs
    • 4 garlic cloves, minced
    • 3 tablespoons olive oil
    • Sea salt
    • Ground black pepper
    • ½ cup grated Parmesan cheese

    Preparation:

    • Preheat oven to 425 degrees
    • Combine and toss cut cauliflower, sliced medium onion, thyme springs, minced garlic and olive oil
    • Arrange in large baking dish and season with salt and pepper
    • Roast for 35-40 minutes, tossing occasionally, until almost tender
    • Sprinkle with parmesan cheese, toss and continue to roast for 10-12 minutes longer

    Serves 4

  • Apple and Butternut Squash Soup
    Posted on 20 Oct 2015

       This Fall recipe is sure to give your bones a boost!pumpkin soup

    Ingredients:
    • 3 pounds butternut squash (about 3 pounds)
    • 1/4 teaspoon sea salt
    • 1/4 teaspoon ground black pepper
    • 1 tablespoon olive oil, plus 1 teaspoon for oiling squash
    • 1 large onion, diced
    • 2 medium apples, chopped
    • 3 ½ cups low-sodium vegetable, chicken or bone broth
    • 1 teaspoon nutmeg, ground
    • 1 bay leaf

    Preparation:
    • Preheat the oven to 350°F.
    • Cut the butternut squash in half lengthwise. Scoop out the seeds and lightly oil the flesh. Sprinkle both halves with the salt and pepper. Place the squash flesh side-down in a shallow baking dish and add 1/2 cup water. Bake until the flesh is fork-tender, about 1 hour.
    • Allow the squash to cool enough to handle. Scoop out the flesh and set aside.
    • Heat the olive oil in a large pot over medium heat. Add the onion and sauté until it turns translucent, about 10 minutes.
    • Add the squash, apples, broth, nutmeg, and bay leaf, and bring the mixture to a boil. Reduce the heat to low and simmer for 30 minutes.
    • After allowing the soup to cool slightly, remove the bay leaf and purée the soup in a blender, or directly in the pot with an immersion blender, until smooth.

    Yields 4- 2 cup servings

     

     

     

     

     

  • Butternut Squash and Kale Stirfry
    Posted on 18 Nov 2014
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    This wonderful seasonal dish is perfect with roasted chicken or turkey. Load up on a large helping of squash and kale to offset the acidic nature of the chicken or turkey.

    Ingredients:

    1 1/2 tablespoons coconut unrefined coconut oil

    4 cups cubed butternut squash

    1 bunch kale, leaves torn, stalks discarded

    1/2 teaspoon sea salt

    Freshly ground pepper to taste

    1/4 teaspoon chile powder or cinnamon (depending on your tastes)

    Directions:

    Heat 1 tablespoon coconut oil in large skillet over medium high heat.  Add the squash, sprinkle with salt, pepper and either chile powder or cinnamon.

    Cook for several minutes until squash is golden brown and fork tender. Remove from skillet and put a side.

    Add 1/2 tablespoon of coconut oil to the pan, heat and then add kale to skillet. Cook for 3 minutes, frequently tossing with tongs.

    Add in the cooked squash and gently toss together.

  • Chickpea Salad
    Posted on 02 Nov 2014

    Though brown rice and chickpeas are mildly acidic, the other ingredients balance them out making this a wonderful high protein, high fiber alkaline meal or side dish.

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    Ingredients:

    1 1/2 cups cooked brown rice

    1 (15 ounce) can chickpeas, rinsed and drained

    1 red bell pepper, diced

    1/2 cup chopped red onion

    1/2 cup chopped fresh cilantro

    3 tablespoons fresh line juice

    1 teaspoons honey

    3 tablespoons extra-virgin olive oil

    2 tablespoons sliced almonds

    Salt and pepper to taste

    Combine brown rice, chick-peas, bell pepper, red onion, and cilantro. Toss gently to combine. Whisk together lime juice, honey, olive oil,, salt and pepper.  Pour over rice mixture and toss to blend.  Sprinkle with almonds.

  • Bejeweled Avocado Salad-Stuffed Peppers
    Posted on 01 Sep 2014

     

    Avocado-Stuffed-Pepper

    Ingredients:

    ½ cup red or white onion, chopped medium-fine
    2 ripe avocados, diced into half-inch cubes
    2 large, fresh organic tomatoes, chopped, juices strained
    1 cup cilantro leaves, chopped, plus additional leaves to garnish
    2 cloves fresh garlic, minced
    ½ – 1 inch finely chopped jalapeno pepper, to taste
    1/4 cup lemon juice, freshly squeezed
    ½ tsp sea salt, plus generous grind of fresh pepper, to taste
    1 tsp ground cumin, to taste
    2 cups organic mixed salad greens
    2 large organic red peppers, halved down center, seeds removed (trim bottom to sit level if needed)

    Preparation:

    Toss onion, avocado, tomatoes and cilantro together in glass or stainless steel bowl.
    Whisk garlic, jalapeno, lemon juice and seasonings together. Pour over avocado salad and gently mix. Adjust seasoning to taste.
    Fold avocado base in with a handful of mixed salad greens and stuff into bell peppers.
    Garnish with cilantro leaves.

    Thanks to Jason Bosley-Smith, a graduate nutrition student from Maryland University of Integrative Health for sharing this delicious recipe!
  • Quinoa Salad
    Posted on 08 Jun 2014

    Salad ingredients:

    1 cup quinoa, rinsed
    1 1/2 cups water
    1 cup cherry tomatoes, sliced in half
    1 cup chopped cucumber
    1/4 cup diced red onion
    1/2 chopped avocado
    1/4 cup feta, crumbled
    1 (15 ounce) can chickpeas, drained and rinsed

    Dressing ingredients:

    Juice of one lemon
    3 tablespoons extra virgin olive oil
    1/2 teaspoon oregano
    1 clove garlic, minced
    salt and pepper to taste

    Directions

    1. Bring the quinoa and water to a boil, reduce the temperature to medium-low and simmer, covered, until the liquid has been absorbed, about 15 minutes, and let sit covered for 5 minutes before letting it cool.
    2. Prepare the remaining ingredients.
    3. Mix the quinoa, tomatoes, cucumber, red onion, avocado, feta and chickpeas and toss in the mixture of the lemon juice, oil, oregano, garlic, salt and pepper.
  • Green Breakfast Shake
    Posted on 07 Jun 2014
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    Blend together:
    12 oz filtered water
    2 cups Spinach
    1 Apple or 1 cup Berries
    Juice of 1 lemon
    1 Tbsp Flax or Fish oil ( I use Barlean’s Omega Swirl)

     

     

     

    Additional healthy additions:

    • Whey Protein Powder (Provides critical amino acids and proteins for overall optimal health)
    • Concentrated Beetroot Juice powder (Beetroot juice is one of the richest dietary sources of antioxidants and has naturally occurring nitrates which improve blood flow throughout the body)
    • Wheat Grass Juice (Has a very high content of chlorophyll making it highly energizing and gives it an alkalizing effect)
  • Homemade Chicken Broth
    Posted on 01 Jun 2014

    (You could also use turkey, duck, or lamb, following the same basic directions.)

    Ingredients

    1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings
    Gizzards from one chicken (optional)
    4 quarts cold filtered water
    2 tablespoons vinegar
    ¾ inch peel of 1 large white potato, discard the center
    1 large onion, coarsely chopped
    2 carrots, peeled and coarsely chopped
    3 celery stalks, coarsely chopped
    1 bunch parsley

    Please note the addition of vinegar.  The vinegar helps leech all those valuable minerals from the bones into the stockpot water, which is ultimately what you’ll be eating. The goal is to extract as many minerals as possible out of the bones into the broth water. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

    Cooking Directions

    1. Fill up a large stockpot (or large crockpot) with pure, filtered water.
    2. Add vinegar and all vegetables except parsley to the water.
    3. Place the whole chicken or chicken carcass into the pot.
    4. Bring to a boil, and remove any scum that rises to the top.
    5. Reduce the heat to the lowest setting and let simmer.
    6. If cooking a whole chicken, after the meat begins to separate from the bone, remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 12-24 hours.
    7. If cooking bones only, simply let them simmer for about 24 hours.
    8. Add the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
    9. Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.

    Simmering bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The broth can also be frozen for future use. Keep in mind that the “skin” that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.

     

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