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


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


Removing Sugar From Your Diet Can ‘Starve’ Cancer Cells

January 9th, 2019 by Debbie Martilotta

Cancer rates are on the rise, and there are many factors that cause cancer that ranges from our environment to our emotions. But, food is everything, what you eat is what radiates out. There is a way to cut something out of your diet and make your body thrive.

Healthy, non-cancerous cells generate energy for the body to use through the oxidative breakdown of pyruvate, the end product of glycolysis, which leads to oxidized mitochondria. It has been concluded that cancer is really a mitochondrial dysfunction. The normal process of respiration of oxygen in the body is changed to the fermentation of sugar. If you remove the sugar, the body should not develop cancer.

The connection between sugar and cancer development is certainly not new.

Most people can easily remove the obvious culprits that are full of refined sugar – cakes, candies, cookies, etc. The problem is that many foods which are packaged and sold in the US and in other countries are full of refined sugar, but are hidden in the packaging labels. Products like ‘healthy’ yogurt, cereals, whole wheat or whole grain bread, and even ‘low-calorie’ items can be full of sugar.

The easiest way to eliminate unwanted refined sugars is to stop buying ‘convenience’ or pre-packaged foods, and at least temporarily, don’t eat out at restaurants – many dining establishments source their food from big companies that ‘season’ their food with lots of sugar and salt to make it more palatable after being frozen and shipped across the country in trucks.

Even just salad dressings can be loaded with sugar. To deal with cravings for sugary foods, increase your plant-based and healthy animal-based proteins (no red meat) and eat more nutrition-packed foods.

Read more at Get Holistic Health 


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


Vietnamese “Noodle” Salad with Grilled Steak, Peaches, & Herbs

August 22nd, 2018 by Debbie Martilotta

Ingredients:

  • 1 1/2 lbs flank steak
  • sea salt and black pepper
  • 3 peaches or nectarines, sliced into wedges

Dressing

  • Juice of 2 limes
  • ¼ cup fish sauce
  • ⅓ cup apple juice
  • 1 jalapeno pepper, minced
  • 1 teaspoon minced fresh ginger
  • 3 cloves garlic, minced ½ cup minced fresh cilantro leaves

Salad

  • 6 cups crunchy lettuce (like romaine), chopped
  • 3 cucumbers, spun into noodles
  • 1 cup chopped fresh mint leaves
  • 1 cup chopped fresh basil leaves
  • 3 scallions, chopped
  • ⅔ cup chopped cashews

Directions:
1: Bring your steak to room temperature, season both sides with salt and pepper.
2: Heat your grill to medium-high heat.
3: Grill steak to medium-rare, about 10 min on one side then 2 min on the other.
4: Transfer steak to a cutting board and allow to rest for 10 minutes.
5: Grill peaches for about 2 minutes each side, watching carefully so they don’t burn. Transfer peaches to a plate.
6: While the steak is cooking, make your dressing by combining the lime juice, fish sauce, apple juice, jalapeño pepper, ginger, garlic, and cilantro in a bowl.
7: Slice the cooked steak thinly against the grain and place it in the dressing. Allow to sit in dressing for at least 20 minutes.
8: On a platter, place the chopped lettuce down as your first layer, then top with the cucumbers, steak, peaches, the fresh mint and basil, scallions, and finally with the chopped cashews.
9: Right before serving, top the salad with remaining dressing.

Diana Rodgers at Sustainable Dish, Licensed Registered Dietitian Nutritionist,
organic farmer, and blogger on all
things sustainable.


Creamy Fennel Kale Chicken Salad

August 8th, 2018 by Debbie Martilotta

INGREDIENTS
2 medium leeks, thinly sliced

2 medium fennel bulbs, cored and thinly sliced

1/4 cup avocado oil

Dash black pepper

5 cups curly kale, chopped

1 lb. organic chicken breast cutlets, skinless

1/2 cup organic, low-sodium chicken broth

1/4 cup almond yogurt, unsweetened

1 tablespoon whole grain mustard

Directions
Preheat oven to 400° F.

  • On a baking sheet, place prepared fennel and leeks.
  • Toss vegetables with 2 tablespoons avocado oil, Himalayan salt, and a dash of black pepper.
  • In a separate bowl, massage kale with 1 tablespoon avocado oil, a dash of salt and pepper, and set the kale aside.
  • Bake fennel and leeks for 40 minutes and add kale to the baking sheet for the last 10-12 minutes of baking.
  • Heat 1 tablespoon avocado oil in a large pan, over medium heat. Add chicken and sauté until lightly cooked, about 3-4 minutes per side.
  • In a small bowl, mix almond yogurt, chicken broth, and mustard and pour on top of chicken.
  • Add the roasted vegetables to pan and continue to heat for 3 minutes, then enjoy!

Nutritional analysis per serving
calories 338 • fat 19g • carbohydrates 18g • sugar 7g • protein 26g