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.

DBM Nutrition Sheet

February 1st, 2018 by Debbie Martilotta

I’m often asked by clients “What should I eat?” or “How can I become leaner?” or “What foods should I avoid?” Well, here you go:

Remember, your diet is 80 to 90 percent of what it takes to be fit.  No amount of exercise will undo what you just stuffed into your face. PERIOD.

If you don’t eat right, you may become stronger but not leaner. Feed your body with clean, organic, unprocessed whole foods.  Your body will love you and you will love your body and yourself!

Along with clean and healthy eating, make sure to get your strength training in. I recommend two 30-minute strength training sessions weekly with me.  Add a walk or bike ride for fun, to burn a few extra calories, or to relieve stress.

IMPORTANT REMINDERS:

Just because a label says gluten-free, fat-free, or sugar-free does not mean that it is good for you. Food companies make up for the absence of these ingredients with additional processed ingredients which add calories, cause inflammation and sabotage your efforts to get healthy and stay healthy.

Clean Protein:  Always find clean (antibiotic-free, organic, nitrate-free, hormone-free, grass-fed, free-range or wild caught) protein sources. (beef, pork, fish, wild game, lamb, chicken)

Try to get up to 5 cups of non-starchy (preferably organic) vegetables a day. That may sound like a lot, but with choices of broccoli, leafy greens, Brussel sprouts, cauliflower, asparagus, bell peppers, green beans, and cabbage, you can vary the veggie(s) and cooking method(s).

Try to drink half of your body weight in ounces of water every day (i.e. if you weigh 150 pounds, drink 75 ounces of water per day). I recommend filtered/purified water, as tap water contains trace amounts of chemicals that can accumulate in your body and may jeopardize your health.

Consume at least 20 grams of protein per meal/snack throughout the day. Remember, in order to build lean muscle, you should consume about 0.8 grams of protein per pound of your ideal body weight per day (i.e. if your ideal weight is 150 pounds, you should consume 150 x 0.8 = 120 grams of protein per day). 

THINGS TO AVOID:

All grains, highly processed foods, sugar, wheat, corn, starch, and artificial ingredients.

Remember: Sugar is like CRACK to your body!  It is very addicting.  STOP the cycle!!   Sugar is present in many types of foods and products and may be disguised.  YOU MUST LOOK AT THE NUTRITION LABEL CAREFULLY! If you see ingredients like corn syrup, high fructose corn syrup, agave nectar, and honey, BEWARE.  These are all recognized by your body as SUGAR and contribute to inflammation, weight gain, and trigger your body’s ‘sugar response’, resulting in insulin spikes.

A few shopping tips:

  • Shop the outside aisles of the grocery store. This is where the fresh foods are kept. Inner aisles are mostly processed garbage;
  • If a product has more than 5 ingredients, it’s a sure bet that it contains stuff that you don’t want/need, and that may be contrary to your goals;
  • If a product contains ingredients that you can’t pronounce, AVOID IT;
  • If a product contains ingredients that your grandmother wouldn’t recognize, DITCH IT;

GENERAL MEAL RECOMMENDATIONS

  1. Start your day with a protein-based meal such as 3 scrambled/hard-boiled eggs along with a quarter cup of berries. This sets up your metabolism for success for the rest of the day.
  2. 3 – 4 hours later have another protein-based meal/snack such as a protein shake or Greek yogurt. Choose your protein powder carefully. If you want a protein that has no artificial ingredients, soy, or dairy, Ariix brand – Pure Protein, is a great option. If you are looking for a whey protein, Garden of Life offers a grass-fed, organic protein powder that is also very good.
  3. 3 – 4 hours later have another shot of protein such as canned tuna or chicken, along with some veggies.
  4. Repeat this all day.
  5. Stop eating 3 – 4 hours before bedtime. This will give your body adequate time to digest what you have eaten before your metabolism slows for sleep.