Author: Kimberly Roberto

Wife, Mom, Daughter, Business Owner with a Passion for Cooking and Eating Healthy Food and Helping Others to do the Same!

Green Lemonade

Here is a recipe that a patient made (thanks Doug J.) and brought in for our office staff to try.  Unfortunately, I wasn’t there that day but it sounded so good I made it myself that same day.  It was delicious and kid-approved.  Normally, I use my Vita-mix for everything but this juice recipe requires a traditional juicer in order to keep it chunk-free.

This is a great way to get a good dose of fruits and vegetables.  It’s not something you want to chug by the glass.  It is something you drink in small portions.  Give it a try for a quick pick me up or for a great start to the day.  Because of the apples, it doesn’t even need any additional sweetener.  You can adjust the ingredients to your taste or to what you have on hand.  Get creative!

Green Lemonade – courtesy Doug J.

Makes 27 ounces

2 1/2 – 3 Granny Smith Apples
3 – Celery sticks
1 – Lemon, peeled
1 – Handful of Kale
1 – Handful of Spinach
1 – Cucumber

Put all ingredients through the juice, stir and enjoy.

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Mediterranean Meatballs

I am always looking for new meatball recipes because they are easy to make ahead, kids love them, and they are great for a crowd.  Here is another recipe I tried that was family approved.

Mediterranean Meatballs modified from American GrassFed Beef

2 lbs             grassfed ground beef or ground turkey

1/2 C             finely chopped black olives

1/3 c             finely chopped onions

1 t                 garlic

1/2 c              finely chopped fresh parsley

1                      organic egg

1/3 C              sprouted bread crumbs (just lightly toast sprouted bread and process into crumbs) or cooked quinoa

1/2 t              sea salt

1/2 t             freshly ground black pepper

2 T              grape seed oil

1 can           organic tomato sauce (Check label – NO SUGAR)

Mix all ingredients in a bowl. Form 1 1/2 – 2″ meatballs. Brown in grape seed oil over medium heat. Place meatballs in covered baking dish. Pour prepared tomato sauce over meatballs. Bake in 350 degree oven 20 minutes. Serve over wilted spinach.

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Homemade Grass Fed Beef Sausage

Sausage is one of the biggest pitfalls of the Standard American Diet and unfortunately, it is one of the most popular.  Pork itself is a bad idea because of it’s high levels of toxins and the fact that it is highly acidic.   The pork is then coupled with nitrites, preservatives, and additives to make what we know as sausage.  The World Cancer Research Fund’s report, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective (2007) warned people that processed meat is dangerous.  The report went as far as to say that processed meats are too dangerous for human consumption and should be avoided FOR LIFE!  The chemicals in these types of meats are known to cause many types of cancer and are just to detrimental to health.  See the report here  http://www.dietandcancerreport.org/

So, if you love sausage but have been scared by the above information, here is a perfect replacement that not only tastes great but is healthy!

Homemade Grass Fed Beef Sausage

makes 16 patties

2 pounds grass fed beef
2 tsp sea salt
2 tsp black pepper
1 tsp sage leaves
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp nutmeg
1/4 tsp cayenne pepper
1/2 tsp red pepper flakes
1/4 tsp ground coriander

Shape into patties and cook on low-med heat until done.  These can also be frozen for a quick breakfast later on.

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Decadent Chocolate Cake

Core and Advanced Plan

Makes 1 9-inch cake (12 slices). To make a double layer cake, double the recipe

Ultra-rich flourless chocolate cakes have become more and more popular, even at restaurants.   Unfortunately, they are always loaded with sugar.  This recipe allows you to enjoy the same rich, decadent taste on the ADVANCED PLAN!  No flour, no sugar, nothing artificial! You won’t believe the  secret ingredient that make this cake so moist.  

Decadent Chocolate Cake

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Ingredients:
1-15 ounce can of unseasoned black beans
5 large organic eggs
1 tablespoon pure vanilla extract
1/2 teaspoon sea salt
6 tablespoons unsalted organic butter OR extra virgin coconut oil
3/4 cup xylitol or erythritol (like Swerve) plus 1/2 teaspoon liquid pure stevia extract
6 tablespoons unsweetened cocoa powder
1 teaspoon aluminum-free baking powder
1/2 teaspoon baking soda
1 tablespoon filtered water

Preparation:
Preheat oven to 350 degrees.  grease a 9″ cake pan with coconut oil or  a thin layer of butter. Dust cocoa all over the inside of the pan, tapping to evenly distribute. Cut a round of parchment paper and line the bottom of the pan (put a couple drops of oil so that is doesn’t curl, then grease the top of the parchment lightly.

Drain and rinse beans and shake off excess water. Place the beans, 3 of the eggs, vanilla, stevia and salt into blender. Blend on high until beans are completely liquefied. Make sure there are no chunks.  Mix together cocoa powder, baking soda, and baking powder in a small bowl. In a larger bowl, beat butter with xylitol until light and fluffy. Add the remaining two eggs, beating for one minute after each addition. Pour bean batter into egg mixture and mix. Finally, stir in cocoa powder and water  and beat the batter on high for one minute or until smooth. Scrape batter into pan and smooth the top.

Bake for 350 degrees for 40-45 minutes. Cake is done with the top is rounded and firm to the touch. After 10 minutes, turn out cake from pan, and flip over again on to a cooling rack. Let cool until cake reaches room temperature, then cover with an overturned bowl.  (Frost immediately before serving)

Super Chocolatey Frosting

Ingredients:
1/2 cup (1 stick) unsalted organic butter
1/4 cup xylitol, pulverized into powder
5-6 tablespoons unsweetened cocoa powder
2 tablespoons coconut milk
1 teaspoon pure vanilla extract
Pinch of sea salt
Pure stevia extract, to taste

Optional addition for a glossy finish:
1 fresh organic egg yolk

Preparation:

Cream the butter in a small bowl until fluffy. Powder xylitol in a coffee grinder or for a minute or two, until extremely fine in texture (will look like powdered sugar). Stir powdered sweetener into butter with a spatula, then beat until smooth. Slowly blend in the cocoa powder (do this slowly so that it doesn’t explode), vanilla, and sea salt. Beat in the coconut milk and egg yolk. Add stevia, and keep tasting and adjust sweetness to your liking.

Cake and frosting recipe modified from Lauren at Healthy Indulgences

Coconut Milk Whipped Cream

Ingredients:
1 can coconut milk, stored in refrigerator overnight
1/4 cup xylitol

Preparation:
Open the can and drain all of the coconut water.  You only want to use the cream that has separated.  Put into a bowl with the xylitol and beat until creamy.  It will not be the exact consistency of whipped cream but it tastes great!

If you want a more traditional whipped cream- try an organic heavy cream with 1/4 cup xylitol.

Kimberly Roberto6 Comments

Black Bean Meatballs w/ Cilantro Sauce

Although black beans must be eaten in moderation for the Advanced Plan, these are a nice change of pace.  These are perfectly acceptable for the Core Plan.  Black beans are great because they are high in protein and fiber and contain a healthy dose of magnesium, potassium and folate.

      • 2 cups canned black beans, drained and rinsed (Organic is best)
      • 1 lb grass fed ground beef. (FOR VEGETARIAN OPTION: use 8 ounces chopped mushrooms + 1/2 cup almond flour)
    • 1 teaspoon chili powder
    • 1 teaspoon cumin
    • 1 teaspoon dried oregano
    • 2 cloves garlic, minced or crushed
    • 1 organic egg
    • 2 teaspoons lime juice
    • 1-2 medium organic green or red bell peppers (remember, bell peppers are on the “dirty dozen list”
    • 1 onion, sliced
    • 1 avocado, peeled and chopped
    • 1 organic tomato, diced

    Serve with:  Creamy Cilantro Sauce

    • 1 cup plain organic yogurt (best if drained)
    • 4 tablespoons fresh cilantro, chopped
    • 1 teaspoon lime juice
    • sea salt/pepper to taste

    Preheat the oven to 425 degrees.  Pulse beans in a food processor or mash them with a fork or potato masher.  You want them a bit chunky.  Mix the beans with the beef, chili, cumin, oregano, garlic, egg, and lime juice.  Roll into 1″ balls and place on a lightly greased (use coconut oil) baking sheet (lined with parchment or silicone liner if desired).

    Meanwhile, sautee the onions and peppers until slightly cooked but still crisp.  Blend the cilantro sauce ingredients together.

    You can eat these atop the pepper/onion mixture and dip into the sauce OR wrap everything in a sturdy piece of lettuce.  Bibb lettuce works well.

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Chocolate Cappuccino Smoothie

My good friend Chevette tipped me off to this recipe (thanks Chevette!).  I’m not a coffee drinker AT ALL but this smoothie is delicious with just a hint of coffee flavor.  I enjoyed mine in a coffee cup

1/2 can organic coconut milk
1/2 teaspoon vanilla
1-2 tablespoons organic cocoa powder
2 packets Stevia (or adjust to your taste)
3-5 organic coffee beans (if you have a powerful blender like a Vita-mix, you can just throw them in…otherwise grind with a coffee grinder or small spice grinder)
1/2 cup ice

OPTIONAL:  for an extra healthy boost, you can add greens powder, fresh greens, or cabbage

Blend everything up until frothy and the coffee beans and ice are incorporated.

Enjoy!

PS – People always ask me if coffee is OK…my answer is that coffee, in moderation, is OK.  However, everyone’s definition of moderation is different.  1 cup of coffee a day would be moderate.  Obviously, organic is better than regular and stay away from decaffinated (dangerous processing) and instant coffee.

The only caveat to that is that we never want to see anyone “addicted” or “slave to” any food or substance.  You never want to have to rely on something like caffeine to get started in the morning.  If you feel like you HAVE to have your coffee in order to make it through the day, that is more of an addiction and should be overcome.

Kimberly

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