healthy eating

Lemon Chicken Soup Topped with Raw Veggies

This is a spin on tortilla soup. The lemon and raw veggies make this soup refreshing and perfect for a cool summer night. This a perfect go to if you or someone you know is getting sick. It's loaded with garlic a natural anti-inflammatory, anti-bacterial and anti-fungal.

Servings: 6-8
Prep time: 30 minutes
Cook time: 1 hour

Ingredients:
1 rotisserie chicken
12-16 small yellow and/or red potatoes
1 bulb of garlic
3-4 celery stalks
1 medium onion or 2 small shallots
3 carrots
5-6 lemons (depends how much you like lemon)
1 tablespoon oregano
1 bunch cilantro
1 red pepper
1 avocado
Salt to taste

Instructions:
With a large pot fill to about medium height with water. Once boiling place rotisserie chicken in pot, lower heat to medium and let stew for ~30 min.
While waiting, cut up all vegetables to bite size pieces. Juice lemons. Add salt and oregano to broth. When time is up take chicken out of the water and dissect the chicken and put edible parts back in broth. Add potatoes, garlic, lemon juice (to taste). Wait about 10 minutes then add all other vegetables. 
Let sit on medium to low heat until potatoes are done. 
Cut up raw toppings (red bell pepper, cilantro and avocado) as the last addition before serving!

15 Minute Meal: Spicy Kimchi Noodle Bowl

This recipe has many variations. You can add a protein, more vegetables, use a variety of different noodle types (veggie noodles work great!) or kick it up a notch by adding Siracha.

Serving size: 4
Prep time: 10 minutes
Cook time: 5 minutes  

Ingredients: 
2 tbsp olive oil
1 tbsp sesame seed oil
2 tbsp tamari 
4 garlic cloves, crushed
2 packages of spaghetti tofu noodles
1/4 head of red cabbage
5 mushrooms
1/2 bundle of cilantro
2 hot Italian chicken sausages
1/2 jar of Kimchi
1 lime, juiced

Directions:
Place protein in pan and begin cooking.
Cut all veggies and set aside. 
Prepare noodles as directed on package.
Add noodles, olive oil, sesame seed oil, tamari and garlic to a medium sized frying pan.
Add mushrooms and sauté on medium heat until mushrooms are cooked.
Add all components into bowl and top with cabbage, cilantro, kimchi, lime, Siracha and enjoy! 

 



 

Spaghetti Squash Lasagna

This spaghetti squash lasagna recipe with garlicky broccolini makes for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation.

Yield: 4 servings
Prep Time: 30
Total Time: 40

Ingredients

1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
1 tablespoon extra-virgin olive oil
1 bunch broccolini, chopped
4 cloves garlic, minced
1/4 teaspoon crushed red pepper (optional)
2 tablespoons water
1 cup shredded part-skim mozzarella cheese, divided
1/4 cup shredded Parmesan cheese, divided
3/4 teaspoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground pepper

Preparation

  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.
  5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Never Buy Store Bought Pasta Sauce Again: Red Basic Tomato Sauce with Bucatini Noodles

If you've ever looked at the nutrition label of a pre-made pasta sauce you know it's packed with sugar and salt. This homemade recipe uses San Marzano crushed tomatoes which is an heirloom tomato. These tomatoes have a much thicker skin with fewer seeds and the taste is stronger, sweeter and less acidic. Makes for a very tasty alternative to the store bought sauces.  

Instructions:
4 cloves garlic sliced thin
Kosher salt
Red Chili Flakes
Olive Oil
28 oz can San Marzano tomatoes, crushed
3/4 cup Parmesan
12 leaves fresh basil
1 package Bucatini noodles

Directions:
Start water - salted - to boil and get pasta cooking before sauce. In a separate pan add 4T olive oil, garlic, 1T kosher salt and red chili flakes over medium heat just until garlic is fragrant - don't brown. Add tomatoes. Bring to a simmer for 6 minutes. Turn off heat 1/2 cup parmesan and basil torn or julienned. Add pasta to the sauce - top with 1/4 cup parmesan.

Kale Ceasar Salad

Ingredients (single serving):
3 pieces of curly leaved kale

1-3 Pressed garlic cloves
1 Egg yolk (optional)
Lemon, juiced to taste
1/2 cup shaved or grated Parmesan Cheese
Olive Oil to taste
Salt to taste

Place garlic cloves in a salad bowl with salt.
Whisk in egg yolk. This should make a bit of a paste. 
Add lemon juice and parmesan cheese.
After everything is blended with your fork add chopped kale leaves and slowly add olive oil, to taste.
Now put in your freshly washed and dried kale.
Add parmesan cheese over the top of the salad after tossing but before serving. 

 

Tuna & Butter Bean Summer Salad

Ingredients:
1 can of good imported tuna
2-3 cans of butter beans, carefully drained and washed
1 small red onion
1 pint of cherry tomatoes
1/2-1 cup coarsely chopped Italian parsley

Dressing:
zest of lemon
1 clove garlic, minced
1/2 cup red wine vinegar
1/2 cup olive oil
salt and pepper
 

Directions:
Add butter beans, onion, tomatoes and parsley to bowl. Drain and chunk tuna but leave in large chunks. 
Combine all dressing ingredients and dress salad. Let sit for 30-60 minutes before serving, if possible. 

Father's Day Avocado Egg Scramble with Grilled Cilantro Potatoes

Father's Day is on Sunday! This is an excellent Sunday Brunch option. 

Ingredients (1 serving):
2 eggs
1/2 avocado
1 tbsp shredded fresh parmesan cheese
Handful of fingerling potatoes
4 pressed garlic cloves
1 chopped shallot
2 tbsp olive oil
1 tsp of cayenne pepper
Generous pinch of cilantro
Salt and pepper to taste
1/2 grapefruit

Cooking Instructions:
Using a 2-quart pot, bring water to a boil. Once boiling, cook potatoes until softened but not falling apart. Using a frying pan, combine olive oil, garlic, shallots and cayenne pepper and sauté on low heat. 

As potatoes continue to boil, combine eggs in a bowl with avocado and parmesan cheese. When potatoes have softened place in frying pan and continue to cook over medium heat. Add salt, pepper and cayenne. 

In a separate frying pan, combine egg scramble and cook fully.

Once potatoes are crispy on the outside, garnish with cilantro and add a fresh grapefruit to this very flavorful breakfast.