recipes

cooling watermelon salad

nothing says summer like this refreshing, throw-together salad.

ingredients:

• 1/2 watermelon
• 1/2 large english cucumber
• 1 bunch of chopped,fresh basil to taste
• 4 ounces of feta or goat cheese
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• pinch of salt
• pepper to taste

directions:

1. dice watermelon into cubes
2. slice and quarter cucumber
3. finely chop fresh basil (should be enough so that it is incorporated proportionately to the watermelon and cucumber)
4. add cheese, oil and vinegar and salt and pepper
5. stir well being careful not to smash the watermelon 
6. enjoy!

for those of us that love pizza but the gluten it contains doesn't do us any favors, here is a NS version of Cauliflower Pizza Crust.  Enjoy!

ingredients

• 4 cups raw cauliflower "rice", about one medium head
• 1 egg beaten
• 1/3 cup soft goat cheese
• 1 teaspoon dried oregano
• 1 pinch of dried basil
• 1 pinch of crushed fennel seed
• pinch of salt

instructions

1. preheat oven to 400F
2. to make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor until a rice-like texture is achieved. 
3. fill a large pot with about an inch of water and bring it to a boil.  Add the "rice" and cover; let it cook for about 4-5 minutes.  Drain into a fine-mesh strainer.
4. important step!  once you've strained the rice, transfer it to a clean, thin dishtowel.  wrap up the steamed "rice" in the dishtowel and twist.  squeeze all the excess moisture out, it should be very dry. 
5.  in a large bowl, mix up your strained cauliflower rice, beaten egg, goat cheese and spices.  make sure you fully incorporate the ingredients evenly.
6. press the dough onto a baking sheet lined with parchment paper (otherwise it will stick).  Keep the dough about 1/3 inch thick and make the edges a little higher for a "crust-like" texture.  
7. bake for 35-40 minutes.  the crust should be firm and golden brown when done.
8. remove from oven and add your sauce, cheese and favorite toppings and bake for an additional 5-10 minutes or until your cheese is melted.  
9. slice and serve.

this is one of the least complicated (and interesting) GF pancake recipes I've seen so I thought it would be worth posting the recipe.  It came from the Natural Health Advisory Daily newsletter discussing healthy breakfast ideas.  The link has been provided at the end of this post if you are interested in reading the whole article. 

Healthy Happy Gluten-Free Pancake Recipe:               

·         3 organic eggs

·         1 to 2 cups baby spinach

·         1 to 2 bananas

·         ½ cup chopped pecans or almonds

·         1 cup almond meal (you can also use rice flour, almond flour or coconut flour)

·         fruit (if desired)

·         Coconut oil 

Directions:

1.     Combine eggs, spinach and bananas in blender or food processer.

2.     Pour this mixture into a bowl and add almond meal.

3.     Stir in the chopped pecans or almonds.

4.     Stir in fruit, if desired, such as blueberries or strawberries

5.     Heat a few teaspoons of coconut oil in the frying pan and when hot, dollop the pancake mixture into the pain.

6.     Cook until bottom is brown; flip to the other side and cook until brown.

7.     Serve with organic maple syrup, organic butter and/or fruit topping.

Taken from http://www.naturalhealthadvisory.com/daily/natural-health-101/healthy-breakfast-ideas-%E2%80%93-replace-sugar-and-carbs-without-sacrificing-flavor-or-satisfaction/?mqsc=E3771577&utm_source=WhatCountsEmail&utm_medium=NHA_List+Daily%20Natural%20Health%20101%20Newsletter%20(and%20Spotlight)&utm_campaign=Daily%20101%20-%20April%2022,%202014

here's a yummy green smoothie that's a nutritional equivalent to a pot o' gold.

Photo courtesy of Victoria Boutenko

in honor of St. Patrick's day where a sea of green can be seen in everything from fashion to food to beer, here is a healthy way to get your Irish on.  

1 pear

1 small grapefruit

1-2 kale leaves

3-4 ice cubes

1tsp of Spirulina powder

4-5 mint leaves 

Stevia to taste

add enough water to cover your fruit and veg, blend well and enjoy.

  fall is here!

try this warm, comforting soup 

   

creamy Thai

coconut squash soup

•  1 qrt of organic       chicken stock
•  1 ½ c whole canned coconut milk
•  1 lrg organic  onion chopped
•  2 organic carrots peeled and chopped
• 1 med organic potato chopped
• 1 med organic apple
• 2 c fresh cooked organic butternut squash
• 1 tbsp Thai curry paste or more if desired
• Sea salt to taste 

 Combine chopped onion, carrots, potato and apple in a pot with chicken stock.  Bring to a boil and simmer until ingredients are tender, about 15-20 minutes. Add cooked squash and Thai curry paste to pot.  When cool enough to handle, run contents through a blender until smooth. Return to pot and stir in coconut milk until well blended.  Add salt to taste.  Serve as an appetizer for  your thanksgiving meal.

        

Variations: use whole organic cream in place of coconut milk and replace  thai curry paste with 1 tsp cinnamon. Sprinkle with nutmeg to garnish, for a more traditional flavor.

    

This is a family favorite!!

Fresh Mediterranean Salad

Ingredients

• Vinaigrette:
• 3 tablespoons red wine vinegar
• 2 tablespoons water
• 1 teaspoon dried oregano
• 1 teaspoon freshly ground black pepper
• 1 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt
• 2 garlic cloves, chopped
• 3 tablespoons extra-virgin olive oil 

                              

• Salad:
• 2 cups sliced fennel bulb (about 1 medium)
• 1 1/2 cups thinly sliced red onion
• 1 cup pitted ripe olives, halved
• 3/4 cup chopped fresh flat-leaf parsley
• 1/2 cup (2 ounces) crumbled feta cheese                               
• 1 (15.5-ounce) can cannellini beans, rinsed and drained
• 6 plum tomatoes, quartered                               
• 2 tablespoons sunflower seeds

Preparation

1. 1. To prepare vinaigrette, combine first 7 ingredients in a small bowl. Gradually add oil, stirring with a whisk until blended.
2. 2. To prepare salad, combine fennel and the next 6 ingredients (through tomatoes) in a large bowl. Drizzle vinaigrette over salad, tossing until well combined. Sprinkle with sunflower seeds. Cover and chill at least 1 hour.

Fresh and Tasty - Orange Avocado Salad
borrowed from dolesalads.com

Ingredients

• 8 cups DOLE® Seven Lettuces from two 6-ounce packages
• 1 cup orange segments
• 1 avocado, diced
• 1/4 cup slivered red onion
• 1/2 cup Cilantro-Lime Vinaigrette

Dressing

Cilantro-Lime Vinaigrette

• 1 cup packed cilantro
• 1/2 cup extra-virgin olive oil
• 1/4 cup lime juice
• 1/4 cup orange juice
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• Pinch of minced garlic

Instructions

• To prepare vinaigrette: Puree cilantro, oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.

• To prepare salad: Slice both ends off oranges. With a sharp knife, remove the peel and white pith; discard. Working over a salad bowl, cut the segments from their surrounding membrane; discard the membrane. Add greens, avocado, onion and vinaigrette; toss to coat. (Refrigerate the extra dressing for up to 2 days.)

Cashew Salmon with Apricot Couscous

Ingredients

• 1/2 cup nonfat plain yogurt
• 3 scallions, sliced, greens and whites separated
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon ground cumin
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon extra-virgin olive oil
• 1/4 cup chopped dried apricots
• 1 tablespoon minced fresh ginger
• 1 1/4 cups water
• 1 cup whole-wheat couscous
• 1 pound salmon fillet, preferably wild Alaskan, skinned and cut into 4 portions
• 2 tablespoons chopped toasted cashews     

Preparation

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
2. Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Set aside.
3. Heat oil in a large saucepan over medium heat. Add apricots, ginger, the scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
4. Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray. Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.

Try this heart healthy Mediterranean stew for a flavorful and hearty meal:

Mediterranean Stew

4 TBS extra-virgin olive oil
1 medium onion
½ tsp salt
black pepper or red pepper flakes to taste
½ tsp turmeric
1 small can of tomato paste
6 ounces vegetable stock (or low sodium chicken stock)
2 green zucchinis
2 yellow zucchinis or summer squash
1 cup carrots
3 new (red) potatoes
1 green bell pepper
1 small jar (6 ½ ounces) marinated artichoke hearts, drained
1 can of garbanzo beans

Directions

Sauté oil, onions, salt, pepper, and turmeric for two to three minutes.  Add tomato paste and stock and sauté for three minutes.  Coarsely chop all vegetable and artichoke hearts and add to sautéed mixture.  Add enough water to barely cover the stew.  Bring the mixture to a boil, then reduce heat and simmer until vegetables are soft but still firm.  Add beans and heat through.  Serve with brown rice.

Try this healthier version of a winter favorite.
(copied from allrecipes.com)

Healthy Turkey Chili    
   

1 1/2 teaspoons olive oil                                                  

1 pound ground turkey                                                     

1 onion, chopped                                                    

2 cups water         

1 (28 ounce) can canned crushed tomatoes                                                                           

1 (16 ounce) can canned kidney beans - drained, rinsed, and   mashed                                                    

1 tablespoon garlic, minced                                                   

2 tablespoons chili powder

1/2 teaspoon paprika                                                    

1/2 teaspoon dried oregano                                                                         

1/2 teaspoon ground cayenne pepper                                                    

1/2 teaspoon ground cumin                                                                           

1/2 teaspoon salt                                                                       

1/2 teaspoon ground black pepper                                                    

Directions

1. Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
2. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.