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!

Cabbage Soup

This is super affordable, simple to make and packs a powerful health punch.  It is great for leftovers and can be frozen easily.

IMG_07032 tablespoons grass-fed butter
2 cloves garlic, pressed or minced
½ large onion, chopped
½ large cabbage, chopped into bite-sized pieces
2 quarts organic, free range chicken or vegetable broth (preferably homemade)
2 teaspoons apple cider vinegar

Sea salt and black pepper to taste

Optional
Chopped turkey bacon
Sauteed grass-fed beef
1 tomato, chopped

Core Plan:  Cooked brown rice

Sauté the onion and garlic in the butter until softened but do not brown.  Add cabbage, broth, salt and pepper and bring to a boil.  Let simmer for 1 hour covered.  Add 2 teaspoons apple cider vinegar and any other optional add-ins.

Loaded Cauliflower Chicken Bake

This recipe was inspired to give people a healthy dish to enjoy at their Super Bowl parties.  It was so simple to make and was a hit with the family.  It somewhat resembles a loaded baked potato but uses cauliflower instead of potatoes.  It would be great to bring to any potluck or family event.  If you are trying to avoid dairy, you can add nutritional yeast to the top instead of cheese.

Chicken Cauliflower• 1 – 1 ½  lb organic chicken thighs or breasts, cut into large chunks
• 1 head organic cauliflower, cut into florets
• 1 tablespoon high quality paprika
• 1 tablespoon garlic powder
• ¼ cup olive oil
• 2 tablespoons hot pepper sauce (check ingredients)
• ¼ teaspoon sea salt
• 1 package turkey bacon, cooked and chopped
• 1-2 cups organic, grass fed cheddar cheese, grated OR 1 cup nutritional yeast
•1-2 green onions, chopped

Mix the olive oil, paprika, garlic powder and hot pepper sauce together in a large bowl.  Add cauliflower and chicken and mix until everything is covered with the spice mixture.  Put into a large glass baking dish and cook at 425 degrees for about 40 minutes.  Top with grated cheese and bacon and place back in the oven until the cheese is melted.  Sprinkle with green onions and serve.

Chicken Pot Pie Soup

Core Plan

Serves 4-6

Chicken Pot Pie is an American favorite but 1) making it from scratch is a pain in the neck AND it still isn’t healthy and 2) the store bought, pre-made pies are one of the worst processed foods you can eat.  This is a healthy alternative that is simple and tastes great.  To save some time in preparation, cook the chicken and chop the onions, carrots, and celery ahead of time.

IMG_9309

 

 

 

 

 

 

 

 

 

 

 

 

4 Tablespoons organic butter
1 medium yellow onion, diced
3 medium carrots, sliced (just wash and keep the peel- it’s healthy)
3 celery stalks, diced
1-1/4 cups organic red potatoes, unpeeled, diced (optional)
1/4 cup arrowroot powder
4 cups organic, free-range chicken stock
1-1/2 teaspoons poultry seasoning
1 teaspoon white pepper (do not substitute black pepper)
3/4 teaspoon sea salt
1/8 teaspoon ground nutmeg (freshly ground is preferable)
2 cups cooked chicken, chopped or torn
1/2 cup GMO-free, organic corn
1/2 cup frozen peas
2 Tablespoons chopped fresh parsley
1/4 cup coconut milk or heavy cream

Grain-Free Dumplings

1 cup almond flour
¼ tsp thyme
¼ tsp baking powder
1 organic egg
salt/pepper to taste
Start by cooking the chicken on the stove in coconut oil.  You can cut it into chunks before cooking or cut it up afterward.  Set aside.

Cook vegetables and potatoes (if using) with butter in a soup pot over medium heat until softened, about 5-10 minutes.  Whisk in arrowroot powder and cook for another 2-3 minutes.  Stir in broth, poultry seasoning, white pepper, salt and nutmeg. Increase heat to medium-high and simmer until thickened, about 10 more minutes or until veggies and potatoes are softened.

Mix up batter for dumplings and drop by teaspoonfuls (you may want to form them a bit with your fingers) and cook for another 5 minutes or so.

Add cooked chicken, corn and peas and cook until heated through.   Remove from heat.  Carefully stir in parsley and coconut milk or cream.

NOTE:  If storing for later, remove the dumplings and add back in while reheating.  Leaving them in the soup may cause them to fall apart.