One Skillet Veggie Hash

Used with Permission by Reboot with Joe
http://www.rebootwithjoe.com/one-skillet-veggie-hash/
INGREDIENTS:

• 3 Tbsp. olive oil
• 1 large onion, diced
• 1 red bell pepper, diced
• 3 (or more) cloves garlic, minced
• 1 Tbsp. chopped fresh sage leaves
• 2 red potatoes, diced
• 1 medium sweet potato, diced
• 15-oz can black beans, drained and rinsed
• 2 cups Swiss chard, coarsely chopped
• Salt and pepper, to taste
• Red pepper flakes
• 1 Tbsp. chopped fresh parsley

DIRECTIONS:

1. Heat the olive oil in a large, heavy skillet over medium-high heat.
2. Add the onion, pepper, garlic, sage, red potato and sweet potato to the pan, stirring occasionally, until the potatoes are fork-tender, about 15 to 20 minutes.
3. Add the beans and Swiss chard to the skillet, stirring until the chard wilts, about 3 minutes. Season with salt, pepper and red pepper flakes.
4. Top with the chopped parsley and serve.

SUBSTITUTIONS:

Swiss chard - kale, collard greens, spinach

Sage - rosemary, thyme, dried cumin

Sweet potato - butternut squash, delicata squash

Black beans - pinto beans, lentils

Parsley - cilantro

Prep time: 10 minutes

Cook time: 25 minutes

Total time: 35 minutes

Servings: 4

Healthy Hummus

2 cans garbanzo beans (drained) -- or Great Northern beans
2 Tbsp. fresh lemon juice
2 Tbsp. olive oil or coconut oil
2 Tbsp. tamari or Bragg Liquid Aminos
2-4 garlic cloves, whole
1/2 cup tahini (sesame butter)
1/2 tsp. paprika
1/4 tsp. white pepper
1/2 tsp. salt
1 drop lemon essential oil  (only therapeutic grade oils)
1 drop dill essential oil
2 drops cumin essential oil

Blend all ingredients in food processor or blender, gradually adding reserved bean liquid (only if needed), and blending until smooth and creamy.  Serve with fresh vegetables, crackers or chips.

 * For easier digestion soak dried garbanzo beans (chick peas) or great northern beans in water and apple cider vinegar by following these simple directions below.  Better yet, soak lots of them and freeze some for later!

http://heartfilledhome.blogspot.com/2015/02/cooking-dried-beans-for-easy-digestion.html

Spinach Almond Butter Pick-Me-Up Drink

Recipe by Lois Breneman - Heart to Heart - 2016

This is a much easier way to consume a large handful of fresh spinach if you're on the run (or even if you're not).  Spinach is loaded with protein and the almond butter adds even more!  It's delicious!  You might be surprised at how much you'll love this drink.  I do!

Drop the following four ingredients into a Magic Bullet or blender, and give it a whirl:

1 large handful of fresh spinach
3/4 to 1 cup almond or coconut milk, unsweetened
1 Tbsp. almond butter (only ingredients being almonds - no sugar)
a tiny bit of stevia

 

Enjoy!

Slow-cooked BBQ Ribs

(Gluten-free and grain-free recipe)

2 racks of ribs
1 (6oz.) can of tomato paste
1/2 cup water
1/4 cup maple syrup
1/4 cup white vinegar
3 Tbsp. olive oil
2 garlic cloves, minced
2 Tbsp. chili powder
1 Tbsp. paprika
pepper to taste
dash of cayenne pepper

Place the ribs in a slow cooker. Combine the BBQ sauce ingredients in a bowl and mix. Pour BBQ sauce over ribs and cook on LOW for 8-10 hours.

Almond Butter Bread - Grain-free, Gluten-free

Gluten-free, Grain-free, Sugar-free, Dairy-free, Yeast-free, Low Carbohydrate, and a Good Source of Protein

Notes from Lois:
Cancer can't survive without sugar, so just in case there may be a minute amount of cancerous cells lurking in my body, I don't want to give it fuel.  Having seen my mother and others suffer from cancer, let's just say I want to do all I can to avoid that dreaded disease.

Since going sugar-free, gluten-free and grain-free, I have come to really enjoy a slice of this toasted bread with eggs.  A teaspoon of almond butter on top is delicious!

This recipe does not fall as some similar recipes do. 
Another way to add extra flavor to this bread would be to toast it and sprinkle a cinnamon and stevia mixture over the buttered bread.

Trader Joe's or Costco's carries almond butter at good prices.  The only ingredient should be almonds - no sugar or other sweetener.  I prefer the crunchy in this recipe.  If you don't use crunchy almond butter, you may want to add slivered almonds for some crunch!

I buy coconut oil at Vitacost, iherb, or Costco.  It should be organic, extra virgin, and cold pressed oil.  Whole Foods is another good source.

Real salt, tapioca flour, and stevia (I use Nustevia which is super sweet - use very little) are purchased from i-herb.    There is no shipping fee when ordering a relatively small amount, and the package arrives in just a few days.

When I make this recipe, I mix enough ingredients for 4 loaves and place the batter into 3 large loaf pans.  

The almond butter from Costco's contains 3 cups, so no stirring or measuring is necessary when going by the 4 loaf recipe.

I still use my aluminum bread pans, but line them carefully with parchment paper, so the batter doesn't touch the pan at all.  And with no greasing, they lift right out of the pan when removed from the oven!

After the loaves cool completely, I slice them and place them into freezer bags and freeze.  I keep the loaf I am using stored in the refrigerator.

I also add 4 to 8 oz. dried cranberries, sweetened with apple juice to a 4-loaf batch.  Delicious!  Most dried cranberries have sugar, so I avoid those.

I also add doTERRA essential oils to the batter ~ 10 drops each of wild orange and lemon essential oil for delicious flavor.  It must be a brand that is therapeutically safe to ingest.

Wet ingredients:

Yield: 1 loaf                                               Yield: 4 loaves 
                                                                    I put this into 3 pans)
3/4 cup crunchy almond butter           (3 cups)
1/4 cup coconut oil, melted                   (1 cup)
4 eggs, organic, pastured                       (16 eggs)
10 drops wild orange essential oil, therapeutically pure
10 drops lemon essential oil, therapeutically pure

Dry Ingredients:
1/2 tsp. baking soda                                 (2 tsp.)
1/2 tsp. sea salt (I use Real Salt)            (2 tsp.)     
1/4 cup almond flour                               (1 cup)
1/4 cup tapioca flour                                (1 cup)
1 tsp. cinnamon (or to taste)                   (1 Tbsp. + 1 tsp.)
stevia to taste                                             (to taste)
dried cranberries, sweetened with apple juice  (4-8 oz.)

Instructions:
1.  Turn oven to 325 degrees.
2.  Grease or line the bottom and sides of a 9 x 5 bread pan with parchment paper, covering all aluminum.
3.  Blend the wet ingredients in a mixer.
4.  Add the dry ingredients and mix only until blended.  The batter will be thick and quite sticky.
5.  Spoon into prepared bread pan, and bake in preheated oven for 30-35 minutes until the dough pulls away from the edges of the pan and an inserted toothpick comes out clean.
6.  Allow to cool on a rack.  After cooled completely, slice into 16 slices and store in a Ziplock freezer bag in freezer.  Store the one you are using at the time in the refrigerator.

Three loaves (using the 4-loaf recipe), will last 39 days (16 slices each).

Chicken Lemongrass Basil Curry

For some great recipes:  http://www.thefreshmarket.com/littlebigmeals

4 servings
2 Tbsp. olive oil
2-3 cups chopped vegetables
1lb. boneless skinless chicken breasts, chopped
1 pkg. Saffron Road Lemongrass Basil Simmer Sauce
1/2 cups chicken broth or water
1/2 cups coconut milk
1 lime juiced
1/4 cups fresh cilantro, chopped
sea salt to taste
3 cups cooked rice (1 cup dry)

In a large skillet, heat olive oil over medium heat.  Add vegetables and saute, stirring occasionally, for 10 minutes.
Add chicken and brown meat for 30 seconds before adding simmer sauce, broth, and coconut milk.

Bring to a boil, then reduce heat to simmer, and cover.  Allow the curry to cook 15 minutes or until vegetables are soft and chicken is cooked through.  Add the lime juice, cilantro, and salt, just before serving.

Serve curry over cooked rice.

Homemade Chicken Pot Pie

Used by permission from Michelle Gill

Crust:
2 1/2 cups of flour (I mix whole wheat and bread flour.)
1 stick of butter (Add more if you prefer.)
1/2 tsp. of sea salt or Himalayan salt
Process in a food processor or Ninja.
Add 1/2 cup of cold water or so and stir.
Split in two.  Roll out. 
Line your pie dish with one dough sheet.

Filling:
Boil 1 large chicken breast with 1/8 of a chopped onion.
Remove chicken.  
Add your choice of chopped vegetables.  (I use potatoes, green beans, and carrots.)
Boil with 1 tsp. of thyme and 1 tsp. of sage.
Chop up the chicken and throw in with the vegetables when done.
Sprinkle in 1/4 tsp. salt and 1 Tblsp. corn starch to thicken.
Fill pie dish with filling.
Top with a few thin slices of butter and cover with other dough sheet.
Use your finger to press together on the edges.  Use a knife to slice 3 to 4 holes in the top.
Bake in preheated 400F degree oven for 1 hour.

Chicken Corn Chowder

Recipe and photo by Lois
Delicious!

No actual recipe was used, but this is what went into the pot:

1 qt. rich bone broth (frozen earlier)
1 qt. water
2 cooked chicken breasts, finely chopped in food processor
5 medium to large potatoes, chopped
1 # bag frozen onions and peppers (or fresh)
1 # bag frozen corn (or fresh)
1 can cream soup (I used frozen GF artichoke cream soup  
onion powder
powdered beef bouillon from a health food store
sea salt (I use Real Salt)
ground pepper

Cook until vegetables are tender.  I made enough for a couple meals and it was actually even better the second time around, after the flavors intermingled with one another a while longer.

Note: I keep herbs from our garden in the freezer that would have given added color, nutrition, and flavor.  Next time!

Shish-ka-bobs

Recipe and photo by Rhonda Wilson
Used by permission

Chop the following large enough to stay on skewer sticks:
Onions
Peppers (red, green and orange)
Mushrooms
Pineapple

Cut the chicken in about 1" to 2" pieces and marinate all the ingredients in sauce for three hours (refrigerated in a Zip Lock bag).  My daughter loves KC Masterpiece Caribbean Jerk as a marinade.

Some of my family like nothing but meat, some like all veggies, and others like me like it all.  So I have to make several different kinds.

Place them all on the grill on medium heat till the chicken is done all the way through, which is usually about 20 minutes. The veggie skewers take about 8 to 10 minutes.  Then dig in!

Almond Butter Weekend Waffles (Gluten Free)

 

By: Isabel Smith, MS, RD, CDN
Used by permission

This recipe is a total favorite of mine, and one that I stumbled upon in my many attempts to make a healthy waffle/pancake concoction. I love this recipe because it’s clean, delicious, and it’s rich in nutrients and low in empty carbohydrates (unlike most waffle recipes), so it doesn’t leave you feeling bogged down. Try this recipe over the upcoming holiday weekends for friends and family. It will be a guaranteed crowd pleaser! To make the recipe more autumn-like you can add 2-3 tablespoons of mashed and unsweetened canned pumpkin or roasted sweet potato.

Ingredients:

• 1 ripe banana
• 1 Tbsp. almond butter
• 2 organic eggs
• 1 Tbsp. quinoa flour or all-purpose gluten free flour
• 1/8 tsp sea salt
• dash of cinnamon
• Toppings: raspberries and maple syrup

Directions:

1. Preheat waffle iron.
2. In a bowl mix together all ingredients until smooth.
3. Pour the batter over the waffle iron and cook until done.
4. Add your favorite toppings.
5. Serve and enjoy!

If you don’t have a waffle iron, here is another method:

1. Grease a grill pan with coconut oil and heat over medium.
2. Spoon the batter onto the pan into small circles (whatever size you want your waffles).
3. Lower the heat to medium-low. This will allow the little waffles to form ridges from the divots in the grill pan and get a nice “char” without burning it.
4. Let the batter cook until bubbles start to form on the top, the edges look dry and the bottom is set.
5. Using a spatula, flip the waffle.
6. Press lightly on the waffle with the back of your spatula to ensure it adheres to the pan’s ridges. Cook until side is finished and transfer to a wire rack.

Prep time: 5 minutes Cook time: 15 minutes
Total time: 20 minutes
Servings: 2

• Nutrition per serving:
• Calories180
• Fat9g
• Saturated Fat2g
• Cholesterol165mg
• Sodium230mg
• Carbohydrates18g
• Fiber3g
• Sugars8g
• Protein 8g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Tags: Breakfast, Gluten Free, healthy breakfast, waffles

Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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