Hummus

Advanced and Core Plan

Serves 4-6

This is a recipe that appeared in my Maximized Living Nutrition Plans book 10 years ago.  I realized it never made it to my blog and it is one of my favorites.

This is a delicious and full of flavor.  It is great served with grainless crackers, vegetables, on a salad, or in a breadless sandwich.

1 can chickpeas
2 cloves garlic
3 tablespoons extra virgin olive oil
3 tablespoons tahini (sesame paste) (you can put more to taste)
Lemon juice (adjust amount to desired consistency and taste)
Sea salt to taste

Optional add ins:
Fresh parsley
Paprika
Cumin
Cayenne

*Kim’s favorite:  I personally love a lot of cumin and a dash of cayenne.   When ready to serve, I drizzle more olive oil, paprika and fresh parsley

Drain chickpeas reserving about 1/4 cup of the liquid.  Put chickpeas and reserved liquid in a food processor and process until smooth.  Add all other ingredients and adjust to suit taste and consistency.

 

 

Zucchini Boats

Impress your friends with this delicious and beautifully presented dish. You will want to double this recipe!
2 Medium Organic Zucchini
3⁄4 Pound Ground Turkey
1 Small Onion, Chopped
1 Cup Raw Cheese (or Cheese Alternative), Shredded (Optional)
2 Tablespoons Fruit Sweetened Ketchup or Tomato Paste
1⁄2 Teaspoon Sea Salt
1⁄4 Teaspoon Pepper
1⁄2 Cup Sliced Fresh Mushrooms
1⁄2 Cup Sweet Red Peppers
1⁄2 Cup Chopped Green Peppers

Trim the ends of the zucchini. Cut in half lengthwise. Scoop out pulp, laving a 1⁄2 inch shell. Finely chop pulp. In a skillet, cook ground turkey, zucchini pulp, onion, mushrooms, and peppers until meat is brown, drain. Remove from heat. Add 1⁄2 cup cheese, ketchup, sea salt, and pepper. Mix well. Spoon into the zucchini shells Place in a buttered 13 x 9 x 2 inch baking dish. Sprinkle with remaining cheese if desired. Bake uncovered at 350oF for 30 minutes.

Stuffed Porto Patty

Portabello mushrooms are a great meat alternative because they are thick, meaty, and very filling.

4 Medium Portabello Mushrooms 1 Large Tomato, Diced
1 Yellow Bell Pepper, Diced
6-8 Kalamata Olives, Sliced
4 Leaves Chopped Fresh Basil 1⁄2 Small Red Onion, Diced
Optional: 2 handfuls fresh spinach.
2 Teaspoons Garlic, Minced
2 Tablespoons Butter,
1⁄4 Teaspoon Sea Salt (optional)
1⁄4 Teaspoon Course Black Pepper
Goat Cheese Crumbles

Melt butter and garlic until tender. Trim stems off mushrooms and wipe off any dirt with damp towel. Brush insides of mushrooms with half of melted butter and garlic. Sautee peppers, onion, tomatoes, basil, spinach (if desired), olives and black pepper for 3-4 minutes with rest of butter and garlic. Meanwhile, grill mushrooms top up for approx. 4 minutes. Turn over and top with veggie mixture and cheese. Continue grilling until cheese is soft.
Oven option: bake mushrooms for 10 minutes, top with remaining ingredients and cook for another 20-30 minutes or until done.

Green Bean Amandine

Most green bean recipes call for the beans to be cooked so long that much of the nutrients are lost.  In this recipe, they remain completely intact.

3 tablespoons Lemon Juice
8 tablespoons avocado or coconut oil
1 clove garlic, minced
1 tablespoon onion, minced
1/2 teaspoon dry mustard
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
4 cups green beans, french cut
2 cups mushrooms, wiped and sliced
1 cups almonds, sliced or slivered

 

Combine ingredients for marinade and pour over beans, mushrooms, and onions.  Toss well.  Allow to marinate for 2 hours in a dehydrator or overnight in the refrigerator.  Serve chilled or just slightly warmed.

TIP:  Use the slicer blade in a food processor to French cut the beans.  Just put a whole handful in at a time and press down.

Cauliflower Power

Cauliflower…possibly the world’s most versatile food!

I usually tell people to stay away from white foods but cauliflower is definitely the exception to that rule.  Below are 14 ways you can use cauliflower but there are certainly many more.

In addition to it’s taste and versatility, cauliflower has amazing health benefits!

Nutritious –  cauliflower is loaded with vitamins and minerals.  In fact, many people don’t realize that it is an excellent source of Vitamin C, Vitamin K, protein, B-vitamins, and potassium

Fights Cancer – Cauliflower is a cruciferous vegetable and contains sulforaphane, indoles and isothiocyanates which are known to help kill and slow the growth of cancer cells.

Lowers Inflammation – cauliflower contains indole-3-carbinol (I3C) which is a compound that has been shown to prevent inflammatory responses.

Feeds the Brain – cauliflower contains choline, another B vitamin related to brain health, especially cognitive function and memory

Improves Digestion – cauliflower contains fiber which supports digestive health.  It also contains glucosinolate which has been shown to help keep bad bacteria in check.

Provides Antioxidants – cauliflower is loaded with antioxidants and sulfur-containing nutrients which help with detoxification and defense against free radicals.

14 Ways to Use the Power of Cauliflower

Mashed Cauliflower

Blasted Cauliflower

Cauliflower Rice

Fried Cauliflower Rice – simply make cauliflower rice out of 1 head of cauliflower and set aside.  Heat 1-2 tablespoons of coconut oil in a non-toxic skillet.  If desired, add onions, peas (core plan only) and peas (core plan only) and cook to desired doneness.  Add riced cauliflower.  When heated, add Liquid Aminos or Coconut aminos to taste.  Make a well in the middle and pour in 2-3 scrambled organic eggs and cook until done.  Stir into the rest of the mixture.

Spanish Cauliflower Rice

Risotto Style Cauliflower

Cauliflower Rice Pilaf –  Rice the cauliflower and add to a pot with 1 – 1 1/2 cups organic free range chicken broth, 2 tablespoons butter, 1/4 teaspoon garlic powder, 1/8 teaspoon black pepper, dash of paprika, dash of onion powder.  Optional – roasted almond slivers.  Cook until cauliflower is cooked and liquid is mostly reduced.

Loaded Cauliflower Chicken Bake

Coconut-Lime Cauliflower Rice and Chicken

Pizza Crust/Breadsticks – Rice and cook 1 head cauliflower and while hot, drain and squeeze out moisture.  Add 1/2 cup organic shredded mozzarella cheese, 1/2 cup organic parmesan, and 1 large free range organic egg.  Mix until combined and form into a circle or oval on a parchment lined baking sheet and cook at 400 degrees for 8-11 minutes.  Take out and add toppings then bake for another 5-7 minutes.

Salmon Chowder 

Buffalo Cauliflower – cut cauliflower into florets and combine with 1-2 tablespoons of avocado oil.  Toss with buffalo sauce (check ingredients) to taste and bake at 400 degrees until done.

Cauliflower Steaks – cut cauliflower into slices about 1/4 inch thick.  Drizzle with avocado oil and season to taste.  Grill on an outdoor or indoor grill pan until done.

Soup Thickener – make mashed cauliflower and use to thicken any kind of soup or stew.  This will also add extra nutrition into your meal.

 

 

 

 

 

 

 

 

 

 

 

Easy Hobo Packs

hobo-pack2 lbs grass fed ground beef
1 head organic cauliflower, cut into florets
5-6 organic carrots, chopped into coins
2 organic onions, chopped into chunks
3 stalks organic celery, chopped into chunks
1-2 organic red or green bell peppers, chopped into chunks
salt, pepper
garlic powder
oregano
organic butter
Liquid Aminos or Worchestershire Sauce (check ingredients)
Aluminum Foil
Parchment Paper

Optional:  You can mix and match meats and vegetables.
organic mushrooms
organic red potatoes, cubed
sweet potatoes, cubed
parsnips, cubed
fennel, sliced
organic zucchini, cubed

Replace ground beef burgers with chicken

Add some salt, pepper and garlic powder to the ground beef and form into patties (you can make them as big or small as you want).  Set aside.

Tear aluminum foil into squares big enough to fold into packets.  Cut parchment paper to the same size as a lining to the aluminum foil (you don’t want the aluminum touching your food!)

Assemble the veggies on the parchment/foil squares. Top with burger patties and sprinkle with more salt, pepper, garlic, liquid aminos, oregano and any other seasonings you would like. Add a pat or two of butter and fold up the packets so that they won’t leak. Put the packets on a baking tray.

Cook at 350 degrees for 45 – 60 minutes.

Be careful opening! Steam is hot!