Recipes

Spicy Tuna Cakes

February 19th, 2019 by Debbie Martilotta

Ingredients

  • 3 tablespoons melted ghee, divided
  • 10 ounces canned albacore tuna packed in water, drained
  • 3 scallions, thinly sliced (about ⅓ cup)
  • 2 tablespoons finely minced fresh cilantro
  • 1⅓ cup mashed baked sweet potato
  • finely grated zest from ½ medium lemon
  • 1 tablespoon minced jalapeño pepper
  • 2 large eggs
  • ½ teaspoon red pepper flakes
    Kosher salt
  • Freshly ground black pepper
  • 3 medium lemons, cut into wedges (optional)

Instructions

1, Preheat the oven to 350°F, and use a brush to grease a 12-cup regular sized muffin tin with one tablespoon of melted ghee. (Or skip this part and just line the tin with parchment muffin liners!)
2, In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
3, Then, mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, eggs, and red pepper flakes.
4, Season with salt and pepper to taste. I normally use 1½ teaspoons of kosher salt, but your taste may vary.
5, Use your hands to mix everything together because that way you can make sure that the fish chunks aren’t overly broken up.
6, Scoop a ¼ cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
7, Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out clean.
8, Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is to put the wire rack on top of the muffin tin, flip everything upside-down, and tap them gently on the counter.
9, Squeeze a lemon wedge over your tuna cake before you pop it in your mouth. They’re fantastic right out of the oven. Alternatively, store them in the fridge in an air-tight container for up to four days, and when you’re ready to eat, skillet-fry the cakes in some melted fat over medium heat. Crisp the edges, and you’re good to go.

Heat levels can be adjusted to your taste; amp it up by subbing serrano peppers in place of jalapeño, or turn it down by cutting down on the red pepper flakes. Serve these spicy cakes for breakfast, lunch, or dinner—or whip up an extra-big batch for your next dinner party!

yields 12 cakes

by Michelle Tam


Egg And Ham Cups

February 12th, 2019 by Debbie Martilotta

Ingredients
1 slice low-fat, nitrate free, deli ham
1 whole, farm fresh egg
2 tbsp organic, reduced fat cheddar cheese, shredded
1 slice, thin/small tomatoes, sliced

Directions
1. Preheat the oven to 375°F
2. Spray the cups of a muffin tin with nonstick cooking spray.
3. Press the sliced ham into the muffin tin cup, forming a ham cup.
4. Place the tomato slice in the cup.
5. Crack the egg and drop it in on top of the tomato. Repeat this process for as many cups as desired.
6. Place the muffin tin in the oven and bake for 10-15 minutes, or until the egg is almost cooked.
7. Top with cheese and bake for an additional 3-5 minutes, or until the cheese is melted.

Let cool for a few minutes. Once the cup has cooled, use a spatula to carefully transfer it to a plate.
Eat with your choice of carbs, such as a piece of fruit or low carb oats.

Courtesy of Jim Stoppani, Ph.D.

 


4 Easy Ways To Boost Your Bland Fitness Food

February 5th, 2019 by Debbie Martilotta

Clients who are staying fit and healthy may use meal prepping as a way to be more conscientious about their diet. Keeping your meals simple and repetitive can make meal planning easier to stick to. However, eating the same thing over and over again can get old fast. (Chicken and broccoli, anyone?)

Spices are an easy way to change the taste of your food, without adding many calories or messing up your macros. Most spices and herbs add zero fat or protein to your meal, and only add a gram or two of carbs, even if you use an excessive amount. For example, garlic powder has approximately 2 grams of carbs per teaspoon, which is generally way more than you would use in a single serving. Beware of store-bought spice mixes such as a generic “steak seasoning,” though, as many of these have fillers and an excess of salt added to them.

Spices are especially good on proteins, such as eggs, pork, tofu, or chicken. Most spices are great on their own and are a simple way to make your bland meal more flavorful. To take it a step further, combining spices can create nearly endless flavor possibilities. With a few easy spice combos, you can make a simple chicken breast taste like your favorite world cuisine.

The amounts of each spice you use will vary depending on the type of food you’re putting it on and personal taste. A good place to start is one part garlic, chipotle, etc., to two parts basil, oregano, etc. Then, adjust a little bit at a time until you figure out what you like. If you aren’t watching your salt intake, adding a little bit of salt can help bring out the flavor of these spice combos.

Here are a few simplified flavor profiles to get you started:

  • To give your food a Mexican flair, create a dry rub with cumin, garlic powder, chipotle, and cilantro. This works especially well on meat, but it could also be mixed into rice or sprinkled on eggs.
  • For more of an Italian taste, combine garlic powder, onion powder, basil, and oregano. This combo can be used as a dry rub for meats, sprinkled on fried or scrambled eggs, or even mixed into tomato sauce to create your own pasta sauce.
  • For a Thai curry flavor, combine basil, garlic powder, curry powder, ginger, and cumin. This mix can be used to season meats or rice, or combined with canned coconut milk to create a simplified curry sauce.
  • For a barbecue taste without the sauce, try combining smoked paprika, cumin, cinnamon, black pepper, garlic powder, and onion powder. Use as a dry rub for meat, sprinkle it on eggs, or experiment by putting it on other foods to see what you like.

Check out our recipes here.

by Freida Johnson


Buffalo Chicken Pie

January 29th, 2019 by Debbie Martilotta

Ingredients
CHICKEN & VEGGIE LAYER:
1 1/2 lb. chicken breast, cooked and chopped, or shredded.
2 celery stalks, chopped.
1 clove garlic minced.
1 carrot, chopped
1 tbsp coconut oil
2 tbsp cayenne pepper sauce

SAUCE INGREDIENTS:
⅓ cup paleo mayonnaise
1 ½ Tbsp red-hot original cayenne pepper sauce
½ tsp ground mustard.
½ tsp sea salt.

VEGGIE CRUST INGREDIENTS:
2 cups cauliflower, ground in a processor or grated
2 eggs beaten.
2 ½ tbsp almond flour
1 tbsp cayenne pepper sauce.
¼ tsp sea salt.
¼ tsp pepper

OPTIONAL TOPPINGS:
2 sliced and seeded mini red and orange bell peppers for garnish.
Extra hot sauce, to taste.

Directions
1. Preheat oven to 400 F and grease or oil 5 ramekins (small glass or ceramic bowls), or an 8×8 baking pan.
2. In a large skillet on medium-high combine: coconut oil, chopped celery, minced garlic, and chopped carrots.
3. Sauté vegetables on medium for about five minutes or until veggies soften.
4. Add cooked chopped chicken and 2 tbsp cayenne pepper sauce to skillet and stir and sauté on medium for a for 5 minutes.
5. Turn skillet down to low and cover and simmer for five minutes.
6. Remove from heat and cool a little.
7. In a medium mixing bowl combine all the sauce ingredients and stir together.
8. Mix chicken-veggie mixture with sauce mixture. Thoroughly coat all the chicken and veggies with the sauce.

Divide chicken mixture into five servings and spoon into bottom of ramekins, or spoon all into 8×8 baking dish. Spread and press chicken mixture into bottom of ramekins or baking pan. Set aside.

In a large mixing bowl combine all the crust ingredients and mix together thoroughly. Once completely mixed, divide into five portions and spoon on top of chicken layer in the ramekin, spoon all onto the baking dish. Spread crust mixture evenly over chicken mixture with the back of a spoon and smooth out until covered. Press lightly the mini chopped and seeded peppers into crust, if desired.

Bake for 30 minutes or more, or until crust is lightly browned and center is firm. Serve and enjoy.

by Drew Canole


Turmeric Coconut Milk Bedtime Elixir

January 29th, 2019 by Debbie Martilotta

Ingredients
4 cups coconut milk
2 tsp powdered turmeric or 2 tbsp peeled, fresh turmeric
2 tsp powdered ginger or 2 tbsp peeled, fresh ginger
1/4 tsp ground nutmeg
1 tbsp coconut oil
12 peppercorns, gently crushed
A squirt of liquid stevia

Instructions
1. Combine everything except the coconut oil into a saucepan and bring to a simmer.
2. Let the mixture bubble gently for about 5 minutes, then shut off the heat.
3. After about 5 minutes of cooling, strain the mixture through a few layers of cheesecloth or a very fine strainer if you prefer a smoother texture.
4. Stir in the coconut oil.
Taste and add stevia if desired!

Turmeric-infused coconut milk is delicious and warming. Try this ancient elixir nightly to improve digestion, calm the nervous system and prepare for restful sleep. Best results will be seen over time as the ingredients in the elixir work to repair and replenish your body.

Coconut Milk And Coconut Oil – The fiber and fat content of coconut are what help coax sound sleep by how each support balanced blood sugar.
Turmeric – Known to reduce inflammation, support brain, and joint health; liver protective.
Ginger – Natural anti-inflammatory that can help relieve symptoms of arthritis, bursitis and other musculoskeletal issues; particularly calming for the digestive tract. For sleep, it’s the melatonin present in ginger that seals the deal!
Nutmeg – Acts as a natural relaxant in small doses.
Black Pepper – The piperine in black pepper enhances the absorption of turmeric. It also contains essential nutrients, including manganese, iron and vitamin K and is commonly used to calm digestive issues. So you should always take turmeric and black pepper together.

WHY COMBINE TURMERIC AND BLACK PEPPER?

The daily recommendation of turmeric is around 450 milligrams of curcumin capsules or about 3 grams of fresh turmeric root daily divided into several doses. The problem is that curcumin doesn’t have the best bio-availability level when taken orally. Even if you are taking turmeric religiously, you may not receive all the benefits due to poor absorption – unless it is combined with black pepper.

When combined with black pepper, the effects of curcumin are strengthened. Researchers have found that the bioavailability of curcumin in turmeric is increased by 2000% when consumed with a quarter of a teaspoon of black pepper.

by Sarah Lawrence


Easy Dijon Chicken or Salmon

January 21st, 2019 by Debbie Martilotta

Ingredients:

  • 1 teaspoon extra virgin olive oil for chicken, 1 tablespoon for salmon
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • 2 teaspoons Dijon or spicy brown mustard
  • ½ to 1 teaspoon dried thyme, rosemary, tarragon, or other herbs of your choice
  • 2 pounds bone-in, skin-on, free-range chicken thighs or 1 ½ pounds skin-on, wild-caught salmon fillets

Directions:

Step 1: Preheat the oven to 350°F.

Step 2: Combine the olive oil, salt, pepper, mustard, and herbs in a small bowl.

Step 3: Rub the mustard mixture over the chicken and under the chicken skin or on both sides of the salmon until completely covered. Cook immediately, or for a more flavorful dish, cover and set aside in the refrigerator to marinate for at least 1 hour; salmon should marinate for no longer than 3 hours.

Step 4: Place the chicken or salmon skin-side up in a 9-inch square baking dish or medium baking sheet. Bake the chicken for 45 minutes or the salmon for 15 minutes, or until cooked through. For chicken, if there are juices in the pan, use them to occasionally baste while cooking by spooning the juice in the baking dish over the chicken.

Step 5: If desired, broil for 1 to 2 minutes at the end of the cooking time for crispier skin.

Nutritional analysis per serving (chicken):
Calories 307 • fat 21g • carbohydrate 0g • sugar 0g • protein 29g

Nutritional analysis per serving (salmon):
Calories 272 • fat 14g • carbohydrate 0g • sugar 0g • protein 34g

David Ludwig, Always Delicious


Slow Roasted Salmon Bowls

January 21st, 2019 by Debbie Martilotta

Slow-Roasted Salmon:

  • 1/2 lb. thick wild Salmon Fillet
  • Mixed herbs (like chives, rosemary, and thyme)
  • Lemon zest
  • A drizzle of extra-virgin olive oil
  • Sea salt

Herb Sauce:

  • 1 cup packed basil
  • 1/4 cup packed chives
  • 2 tablespoons lemon juice
  • 1/4 teaspoon sea salt
  • freshly ground black pepper
  • 1/4 cup extra-virgin olive oil

Brussels Sprouts Slaw:

  • Handful Brussels sprouts
  • Lemon juice
  • A drizzle of extra-virgin olive oil
  • Sea salt and freshly ground black pepper, to taste

Extra ingredients:

  • 1 avocado, sliced
  • Two handfuls baby lettuces
  • Optional: tri-color quinoa (skip the potatoes)

For the Salmon:
Step 1: Preheat the oven to 250°F.
Step 2: Place the salmon skin side down on a parchment lined baking sheet.
Step 3: Sprinkle with kosher salt and scatter some fresh herbs over the top – use whatever you have on hand but some favorites are thyme, rosemary, and chives. Add some lemon zest and a drizzle of olive oil.
Step 4: Roast in the oven for 25 to 30 minutes, until you can easily pierce through and flake with a fork.

For the Brussels Sprouts:
Step 1: Toss the shredded sprouts with a few generous squeezes of lemon, a drizzle of olive oil, and salt and pepper to taste. Mix well and set aside.

For the herb sauce:
Step 1: Combine the basil, chives, and lemon juice in a blender.
Step 2: With machine running, slowly blend in olive oil, adding more as needed until sauce blends smooth. Season with salt and pepper to taste.

To assemble:
Step 1: Gently flake salmon and divide into two portions.
Step 2: Assemble two bowls, each with half of the salmon, Brussel sprouts, baby lettuces, and avocado. Optional: You may also add tri-color quinoa.
Step 3: Top each bowl with the herb sauce.

Nutritional analysis per serving (makes 2 servings):
Calories 565, fat 47g, protein 26g, carbohydrate 14g, sodium 649mg


Ground Beef & Broccoli

January 16th, 2019 by Debbie Martilotta

Healthy Ground Beef and Broccoli is a quick and easy skillet recipe that comes together in 15 minutes in just one pan!

Ingredients
• 1 pound lean, grass-fed ground beef
• 1 1/2 cups low-sodium beef broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 teaspoon rice vinegar or apple cider vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes
• 2 cloves garlic, minced
• 1 tablespoon fresh minced or grated ginger (OR 1 teaspoon ground ginger)
• 1 (12-ounce) bag frozen broccoli florets
• 2 tablespoons arrowroot (replacement for cornstarch)
• 2 tablespoons cool water
• 1/2 teaspoon toasted sesame oil (optional)
• Riced cauliflower

Instructions
1. Set a large skillet, saute pan, or Dutch oven over medium-high heat. Add the ground beef and cook until no longer pink, breaking apart and stirring as the meat cooks.

2. While the beef is cooking, combine the beef broth, soy sauce, honey, vinegar, garlic powder, and red pepper flakes in a bowl or large measuring cup; set aside.

3. After the beef is cooked, push it to the edges of the pan, dump the garlic and ginger in the center, and stir for a minute or two until fragrant. Drain the grease from the pan. Add the sauce and the broccoli to the pan; stir to combine. Bring to a boil then reduce to a simmer. Cook for several minutes (using the cooking time on the package of frozen broccoli as a guide) and stir occasionally until the broccoli is cooked to your desired tenderness.

4. In a small bowl, use a fork to whisk the arrowroot/cornstarch into the water until dissolved. Slowly pour the arrowroot slurry into the pan while stirring the beef and broccoli. Bring to a boil and cook for a minute or two, stirring occasionally, until the sauce is thickened. Stir in the sesame oil, if using, and serve hot over cauliflower rice.

Yield: 4 to 6 servings


Curried Butternut Squash Soup

November 19th, 2018 by Debbie Martilotta

Ingredients

1 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
2.5 pounds butternut squash, peeled, seeded and cut into cubes
6 cups vegetable stock/broth
2 tbsp curry powder
2 tbsp honey
kosher salt, pepper

Directions

1. Heat oil over medium heat in a stockpot. Add onions and garlic and cook until soft but not browned.

2. Add butternut squash, stock, curry, and bring to a boil. Lower heat and simmer until squash is tender.

3. Remove from heat and stir in honey (optional). Purée with a hand immersion blender until smooth. Season with salt and freshly ground pepper to taste.


Seafood Paella with Cauliflower Rice & Sofrito

September 18th, 2018 by Debbie Martilotta

Ingredients

  • 2 tablespoons macadamia nut oil
  • 1 large yellow bell pepper, about 2 cups, medium dice
  • 1 large yellow onion, about 2 cups, medium dice
  • 2 tablespoons fresh garlic, minced
  • 1/2 cup tomatoes, diced
  • 1 tablespoon smoked paprika
  • 1 teaspoon coriander
  • 1 teaspoon ancho chile
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 tablespoon saffron
  • 1 large head cauliflower, about 4 cups, grated
  • 1/2 cup peas
  • 1 lb large shrimp, peeled & deveined
  • 1 lb large scallops
  • 1 1/2 lb salmon filet cut into 1-2″ cubes
  • 1/2 lb mussels
  • 1 bunch cilantro (about 1 cup, chopped)
  • 1 bunch green onions (about 1 cup, chopped)
  • 2 lemons cut into quarters
  • 2 limes cut into quarters

Directions

Step 1: Heat a large sauté pan or paella pan on high heat. Add the oil, yellow bell pepper, and yellow onion and allow to cook until golden and tender.
Step 2: Add garlic to the pan, stir, and cook 2-3 minutes.
Step 3: Add diced tomatoes and cook another 2-3 minutes. While this is cooking, add in smoked paprika, coriander, ancho chile, cumin, turmeric, and saffron.
Stir and allow spices to toast briefly for 2 minutes. Quickly stir in ¼ cup water. This will create your Sofrito.
Step 4: Add grated cauliflower to pan and stir. Allow to cook about 3 minutes. Add in peas and stir. Turn the heat down to medium.
Step 5: Evenly spread the shrimp, scallops, salmon, and mussels on top of the cauliflower and Sofrito. Cover with a lid and allow to cook about 5 minutes. Be sure shrimp is cooked through and is pink.
Step 6: Garnish the top with chopped cilantro and green onions. Serve with lemon and lime wedges on the side.

Serves: 8, ready in: 30 minutes
Nutritional Analysis per serving: calories 325, carbs 17g, fat 14g, protein 44g, sodium 204mg, sugar 4g

by MARK HYMAN, MD