Recipes

Zucchini Enchiladas

February 19th, 2018 by Debbie Martilotta

Amp up your veggie intake by using thin slices of Zucchini instead of tortillas to wrap your enchiladas.

  • 1 tbsp. extra-virgin olive oil
  • 1 large onion, chopped
  • kosher salt
  • 2 cloves garlic, minced
  • 2 tsp. ground cumin
  • 2 tsp. chili powder
  • 3 c. Shredded chicken
  • 1 1/3 c. red enchilada sauce, divided
  • 4 large zucchini, halved lengthwise
  • 1 c. Shredded Monterey Jack
  • 1 c. shredded Cheddar
  • Sour cream, for drizzling
  • Fresh cilantro, for garnish

Directions

  1. Preheat oven to 350º. In a large skillet over medium heat, heat oil. Add onion and season with salt. Cook until soft, 5 minutes, then add garlic, cumin and chili powder and stir until combined. Add shredded chicken and 1 cup enchilada sauce and stir until saucy.
  2. On a cutting board, use a Y-shaped vegetable peeler to make thin slices of zucchini. Lay out three, slightly overlapping, and place a spoonful of chicken mixture on top. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture.
  3. Spoon remaining 1/3 cup enchilada sauce over zucchini enchiladas and sprinkle with both cheeses.
  4. Bake until melty, 20 minutes.
  5. Garnish with sour cream and cilantro and serve.

DBM Approved Chicken Tenders

February 19th, 2018 by Debbie Martilotta


Homemade multi-seed crackers

February 9th, 2018 by Debbie Martilotta

Ingredients

  • 1 cup water
  • 1/2 cup Flax seeds whole, raw
  • 1/2 cup Chia seeds whole
  • 1/2 cup Sunflower seeds raw
  • 1/2 cup Pumpkin seeds raw
  • 1/2 teaspoon Maldon sea salt
  • Your choice of seasonings such as black pepper, chili, onion or garlic powder, oregano, rosemary, or thyme

Instructions

Preheat the oven to 350°F.

In a large bowl, mix all the ingredients together plus whatever additional seasonings you might want and stir until combined.

Let sit 10 minutes to allow the flax and chia seeds to become somewhat gelatinous.

Line a baking sheet with a piece of parchment and spray with cooking spray. Spread mixture out, pressing until the sheet is less than 1/4 inch thick.

Bake for 30 minutes. Remove from oven and slice into crackers (a pizza cutter is super-handy).

Carefully turn the crackers over and put them back in the oven for an additional 20-30 minutes.

Stored in an air-tight container they will stay fresh for a week.


DBM 15-Minute Cauliflower Fried Rice

February 9th, 2018 by Debbie Martilotta

INGREDIENTS

  • 1 medium-sized head of cauliflower
  • 2 tablespoons sesame oil
  • 1 large carrot, cubed
  • 2 garlic cloves, minced
  • 2 beaten eggs (use scrambled tofu for vegan)
  • 3 tablespoons low sodium Braggs Amino soy sauce
  • 6 green onions, minced

INSTRUCTIONS

Shred cauliflower using the largest side of a grater, pulsing some rough cut pieces in a food processor or buy organic riced cauliflower; the end product should resemble smallish grains of rice.

Heat 1 tablespoon sesame oil in a large skillet over medium-low heat. Add the carrots and garlic and stir-fry until fragrant, about 5 minutes. Add the cauliflower, and remaining sesame oil to the pan; stir-fry quickly to cook the cauliflower to a soft (but not mushy) texture.

Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.

Vegetarian/vegan/gluten-free
Add grilled chicken or grass-fed beef for more protein

NOTES

This recipe tastes best the same day, in my opinion. The cauliflower just gets so overly cauliflower-smelling when you have it as leftovers.

For the sauce on top, I just whisked equal parts Braggs Amino soy sauce, honey, sesame oil, together and drizzle it over top with sesame seeds. I like a little pretty flair like that.


Muffin Pan Frittatas

February 5th, 2018 by Debbie Martilotta

Ingredients 

  • 1 tablespoon olive oil
  • 1 cup chopped fresh asparagus
  • 1/4 cup chopped green bell pepper
  • 2 tablespoons chopped red onion
  • 6 eggs
  • 1/2 unsweetened flax milk
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 cup shredded Cheddar cheese

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Spray 12 muffin cups with cooking spray.
  2. Heat olive oil in a skillet over medium heat; cook and stir asparagus, green bell pepper, and onion in the hot oil until softened, 5 to 10 minutes.
  3. Whisk eggs, milk, salt, and black pepper together in a bowl. Mix cooked vegetables and Cheddar cheese into egg mixture. Spoon about 1/4 cup mixture into each muffin cup.
  4. Bake in preheated oven until frittatas are set in the middle and lightly browned, about 20 minutes.

Bone Broth Soup

February 1st, 2018 by Debbie Martilotta
Ingredients
4 cups Organic Bone broth or stock
2 large eggs, lightly beaten
1 to 2 spring onions, finely chopped
1/4 teaspoon white pepper
Salt to taste
Few drops sesame oil (optional)

Directions

  • Bring the 4 cups of chicken broth or stock to a boil.
  • Very slowly, pour in the lightly beaten eggs in a steady stream. To make shreds, stir the egg rapidly in a clockwise direction for 1 minute. To make thin streams or ribbons, gently stir the eggs in a clockwise direction until they form.
  • Season the soup with white pepper, salt, and sesame oil.
  • Add chicken if desired.

Debbie’s CLEAN EATING CHEAT SHEET

February 1st, 2018 by Debbie Martilotta

INCREASE: Whole, unprocessed foods from quality sources.

  • Build your meal around high quality, lean PROTEIN, healthy FATS, and colorful, non-starchy VEGGIES.
  • Pick a Protein: Chicken, turkey, lean beef, eggs, pork, lamb, fish, tuna, salmon, shrimp, wild game, organ meats.
  • Keywords: Grass-fed/finished, wild-caught, hormone free, nitrate free, organic, free-range/pastured, antibiotic/hormone free. You eat what they ate! This includes animal products like meat, fish, eggs, dairy.
  • Get enough Protein. Daily between 0.8-1.2 grams of protein x ideal weight, depending on size & activity level.
    Fill your plate with veggies!

• Buy organic, if available. Shop at the farmer’s market, or grow your own.
• Avoid the “Dirty Dozen” – ex. greens, peppers, berries – the most pesticide-laden or high-risk produce.
• Clean Your Produce – thoroughly wash/rinse produce (soak in vinegar) to help clean off the pesticides.

  • Choose real food first. May supplement with quality protein powder (ex. Bombers Blend – sold at gym)
  • Drink your water. Daily amount should be about 67% of your body weight, or more, depending on how active you are or temperature. Your urine should be fairly clear. Try to drink water before a meal.

CUT OUT: All forms of sugar, soy, wheat, grain, corn, starch, and artificial ingredients.

  • These are hidden in many types of food – mostly packaged and processed foods.
  • Include, but are not limited to:

• Cereal, granola, bread, buns, bagels, pasta, oatmeal, tortillas, rice, corn, chips, crackers, cookies, etc.
• Pop – Diet or regular
• All forms of Sugar – ex. honey, agave nectar, raw sugar, corn syrup, fructose
• Sugary fruit – ex. bananas, grapes, mango, raisins, dates, and dried fruits
• Soy and tofu, including soy milk
• Sugar-free or low-fat products
• Processed foods – ex. vegetable oils, margarine, commercial salad dressings, peanut butter, milk
• Alcohol (beer/wine/liquor)
• Artificial ingredients, fillers, emulsifiers or ingredients you cannot pronounce.

  • Ex: Soy lecithin, carrageenan, MSG (monosodium glutamate), food dyes, sodium nitrate/nitrite, high fructose corn syrup, sulfur dioxide, potassium bromate, malodextrin, modified food starch
  • Products labeled gluten-free/vegan, etc. These are products, not real food.

IN MODERATION:

  • Healthy fats: Butter, extra virgin olive oil, coconut oil
  • Avocado
  • Nuts/seeds/ butter: Raw or roasted nuts, try unsalted (ex. almonds, walnuts, pistachios, macadamia, cashews) or unsweetened, natural nut butters.

LIMITED:

  • Fruits: stick to berries (blueberries, blackberries, raspberries, strawberries)
  • Dairy: cheese, cottage cheese, plain Greek yogurt (full fat, not flavored, from organic & non-hormone sources)
  • Starchy vegetables – ex. sweet potatoes, carrots, squash
  • Quinoa
  • Beans / lentils