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


Not all Calories are Created Equal

March 6th, 2018 by Debbie Martilotta

Calories are not the issue…where those calories come from IS!

For years we’ve been told that “a calorie is a calorie”. NOT SO! Eat lean protein (grass-fed, free-range, organic, wild-caught), good fat and complex carbs (from veggies) and you won’t have to worry about calories!

People who ate plenty of vegetables and whole foods lost significant amounts of weight over the course of the year without restricting the quantity of food that they consumed, according to a new study published in JAMA on Tuesday.

The study, led by Christopher D. Gardner, the director of nutrition studies at the Stanford Prevention Research Center, looked at 600 people who were split into two diet groups. One group ate low-carb food and the other followed a low-fat diet, The New York Times reports.

The original goal of the study was to compare how overweight and obese people handled each diet, but both groups were encouraged to choose better quality food over processed options. At the end of the year, both groups had lost a good deal of weight. The low-carb participants lost an average of 13 pounds, while the low-fat group lost an average of 11.7 pounds. Both groups also saw improvement in other health factors such as blood pressure and body fat.

The study suggests that health professionals should encourage people to avoid processed foods that have refined starches and added sugars such as white bread, bagels, and sugary snacks and instead focus on eating more high-quality food.

Researchers say that it’s not that calories don’t matter. Participants in both groups were eating less by the end of the study, but that calories shouldn’t be the main focus when it comes to weight loss.


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.