Category: Uncategorized

Kicked Up Kale

Serves 4 – Advanced and Core Plan

Kale is one of the healthiest foods on the planet and it is also very versitile.  This is yet another way to prepare kale that has so much texture and flavor.  It is portable, goes with anything, and is a great introduction for people who haven;t tried kale before.

1/2 bunch raw kale (washed, de-stemmed and patted dried)

1 tablespoon tahini
1 tablespoon water
1 tablespoon fresh lemon juice
1 tablespoon  liquid aminos or tamari
1 teaspoon minced garlic (1 -2 cloves of garlic)

Break kale into bite size pieces and place in a large bowl.
Puree all ingredients except kale in a blender or food processor.
Pour dressing over kale and massage into the kale with your hands really working the dressing into the kale.
Refrigerate for an hour or more for best results.  The kale will wilt a bit and the flavors will penetrate the kale better.  (Unfortunately, I usually can’t wait that long and eat it right away)

Kimberly RobertoLeave a comment

Crispy Roasted Garlicky Chicken

Serves : 4

This is yet another way to prepare and present chicken breasts.  The flavors of the herb paste permeate the meat and makes for a great presentation.

3 large garlic cloves, pressed or finely chopped

1 teaspoon dried oregano
1/4 – 1/2 teaspoon dried hot red-pepper flakes
2 tablespoons extra-virgin olive oil
4 chicken breast halves (bone-in with skin)

Preheat oven to 500°F with oven rack in upper third.

Mash garlic into a paste with 1/2 teaspoon salt. Stir in oregano, red-pepper flakes, oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper.

Cut a 2-inch-long slit, about 1 1/2 inches deep, in side of each breast half and spread 1/2 teaspoon garlic mixture into each pocket. Coat chicken with remaining garlic mixture.

Roast chicken, skin sides up, in a shallow baking pan until just cooked through, 20 to 25 minutes.

Kimberly RobertoLeave a comment

Making Sense out of Tricky Labels

When it comes to reading labels, it is important to understand what a claim on a label really means.  There are certain terms that can sound great but can be misleading.  What does it mean when it says organic, or natural.  And what about those crazy claims?  Here are some quick hints…

Claim What it Really Means
Fat Free High Sugar and chemical toxins
Trans Fat Free Typically contains trans fats but in amounts under the 500mg/serving “allowable amount”
Reduced Fat   Increased sugar and chemical toxins
NOTE:  When manufacturers take out the fats, they also take out a lot of the taste.  In order to bring back some taste, they add excessive amounts of sugar.

 
Sugar Free     Artificial Sweeteners
No Sugar Added Contains high amounts of natural sugars that still spike blood sugar
“Diet” Contains artificial ingredients, artificial sweeteners, damaged fats, etc.
Excessively long expiration dates Highly processed and preserved
Endorsements Based more on the amount of money a company donates to a cause than the actual health benefits of the food.
Natural There are no real guidelines for use of this term
Organic Refers to products that use no chemical toxins (like pesticides), or chemical preservatives

Definitions Explained:

• 100 percent Organic — All ingredients are organic.
• Organic — 95 percent or more of the total ingredients are organic.
• Made with Organic Ingredients — At least 70 percent of the ingredients are organic

More “organic” information:

Produce – grown without the use of chemical fertilizers or pesticides, and are not genetically engineered
Beef – the feed (see below) does not contain pesticides and often do not receive antibiotics and growth hormones. Albeit organic, cows are still fed grains (rather than grass), and are typically highly vaccinated
Chicken – you will often see “natural” which means that the chickens contain no artificial ingredients but does not necessarily mean it is organic.  Free-range means that the chickens can roam free but does not necessarily mean they are organic.  Cage free typically means that they are still kept indoors, without cages but still in very cramped quarters.
Milk – can hold the organic label as long as the feed is organic and the cow was given no antibiotics or growth hormones within the last year.

Kimberly RobertoLeave a comment