Cod With Leeks and Tomatoes
2 medium leeks, white and light green parts only thinly sliced, rinsed well, and patted dry 1 teaspoon freshly grated lemon zest 2 tablespoons fresh lemon juice 1 tablespoon olive oil 3 sprigs fresh thyme or 1 teaspoon dried thyme Coarse salt and fresh ground pepper 2 ½ cups cherry tomatoes (about 12 ounces) 4 cod fillets, each 6 to 8 ounces and ¾ to 1 inch thick Fresh parsley for garnish Preheat oven to 450 degrees. In a 9-by-13-inch baking dish, toss together the leeks, lemon zest, lemon juice, oil, thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Cover with foil, and bake until the leeks just begin to soften, 8 to 10 minutes. Remove the baking dish from the oven. Add the tomatoes, and toss to combine. Season both sides of the cod fillets with ½ teaspoon salt and ¼ teaspoon pepper; place on top of the vegetables. Cover the dish and bake until the fish is opaque throughout, 15 to 20 minutes. Serve immediately. Notes: You can use any other firm, mild fish, including halibut, sole or haddock in place of the cod. Be sure to wash the leeks well to remove any sand or grit Recipe from Everyday Food from the Kitchens of Martha Stewart Living. Chili
1 tablespoon butter or olive oil 1 small onion, chopped 1 clove garlic, minced 1 pound ground beef 1 teaspoon or more sea salt ½ teaspoon cinnamon 1 teaspoon cumin 1 tablespoon chili powder 1 dried chipotle chili 1 teaspoon sugar 1 14.5-ounce can diced tomatoes with green chilies 1 15-ounce can kidney beans 1 8-ounce can tomato sauce Melt the butter in a large heavy pot. Sauté the onion and garlic in the fat until onion is translucent. Add the meat, break into chunks and sauté until the meat is browned. Add salt, spices and sugar and stir. Then add tomatoes, beans and tomato sauce. Cover and simmer about 1 hour or longer. The longer it cooks, the thicker it becomes. Garnish with shredded cheese or chopped onion if desired. Recipe from cookusinterruptus.com Chicken Breasts with Fennel, Carrots, and Quinoa
Serves 4 4 boneless, skinless chicken breast halves (6 to 8 ounces each) 1 ¾ teaspoons paprika Salt and ground black pepper 2 tablespoons coconut oil 1 fennel bulb, trimmed, cored, and thinly sliced 3 large carrots, peeled and thinly sliced 1 teaspoon ground cumin 2/3 cup dried apricots, preferably unsulfured, chopped ½ cup oil-cured pitted black olives, halved (optional) ½ cup fresh orange juice ½ cup homemade or high quality chicken or vegetable broth Minced fennel fronds to sprinkle on top of finished dish Cook quinoa as directed on the package. Pat chicken dry with paper towels. Rub chicken on both sides with ¾ teaspoon of paprika and ½ teaspoon salt, dividing evenly; season with black pepper. In a large skillet, heat 1 tablespoon oil over medium-high heat. Cook chicken until lightly browned, about 3 minutes per side; transfer to plate. Reduce heat to medium. Add remaining 1 tablespoon oil; when hot, add fennel and carrots. Cook, stirring occasionally, until vegetables are crisp-tender and lightly browned, 5 to 7 minutes. Add remaining 1 teaspoon paprika, the cumin, and ¼ teaspoon salt; season with pepper. Cook, stirring, until spices are fragrant, about 1 minute. Add chicken and any accumulated juices from plate to skillet along with the apricots, olives, orange juice, and broth. Cover and simmer until vegetables are soft and chicken is cooked through, 12 to 15 minutes. Sprinkle with minced fennel fronds and serve over quinoa. Recipe slightly adapted from: Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients from the editors of Whole Living Magazine. Baked Cherry Tomatoes with Pasta
Butter for greasing pan 2 cups (12 ounces) red cherry or grape tomatoes, halved 2 cups (12 ounces) yellow cherry or grape tomatoes, halved ¼ cup capers, rinsed and drained 1 tablespoon extra-virgin olive oil, plus extra for drizzling ½ teaspoon sea salt, plus extra for seasoning ¼ teaspoon freshly ground black pepper, plus extra for seasoning ½ cup Italian-style seasoned breadcrumbs 1 pound ziti or other short tubed-shaped pasta 1 ¼ cups (2 ½ ounces) Pecorino Romano cheese, grated ¼ cup chopped fresh flat-leaf parsley Preheat the oven to 375 degrees F. Butter an 8-inch glass baking dish. Set aside. Place the tomatoes, capers, 1 tablespoon olive oil, ½ teaspoon salt and ¼ teaspoon pepper in the prepared baking dish. Toss to coat. Sprinkle the breadcrumbs over the tomato mixture. Drizzle the top with olive oil and bake for 30 to 35 minutes until the top is golden brown. Cool for 5 minutes. Bring a large pot of salted water to boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and reserve about 1 cup of the pasta water. Place the pasta in a large serving bowl. Spoon the tomato mixture onto the pasta. Add the cheese and toss well. Thin out the sauce with a little pasta water, if needed. Season with salt and pepper, to taste. Sprinkle with the chopped parsley and serve. Notes: You can find breadcrumbs made from rice as well as brown rice pasta if you want to make a gluten-free version of this dish. Recipe from Giada De Laurentis, http://www.foodnetwork.com/ Buddha Bowl
2 cups cooked brown rice ½ head lightly steamed broccoli (still crunchy) 1 cup cooked chickpeas ½ cup purple onion, diced 1 grated carrot 1 clove garlic, minced ½ cup pitted kalamata olives ¼ cup ground flaxseeds ¼ cup hemp seeds Sea salt to taste (go easy the olives are salty) 1-2 tablespoons olive oil Splash of Bragg’s Amino Acids, optional Dash of cayenne 1 avocado, cubed Cook the brown rice according to package directions. Place the broccoli, chickpeas, onion, carrot, garlic and olives in a large bowl. Toss them with the rice while it is still hot to warm them a bit. Add the flax and hemp seeds and toss again. Season and dress to taste. Serve with chucks of avocado. Notes: Any combination of slightly steamed, sautéed or finely chopped raw vegetables will work with this dish. You can also use other grains such as millet or quinoa. The avocado on the top adds a nice creaminess and healthy fat. Recipe adapted from Crazy, Sexy Diet by Kris Carr: www.crazysexydiet.com Brie, Apple, and Arugula Quesadillas
1 tablespoon Dijon mustard 2 teaspoons apple cider 3 (10-inch) flour tortillas 6 ounces Brie cheese, rind removed and cut into ¼-inch-thick slices 1 Fuji apple, cored and cut into ¼-inch-thick slices 3 cups arugula ¾ teaspoon freshly ground black pepper Combine the mustard and cider in a small bowl; stir well. Heat a large skillet over medium heat. Spread each tortilla with about 1 ½ teaspoons of the mustard mixture. Place 1 tortilla, mustard side up, in the pan. Arrange one-third of cheese slices over half of tortilla; cook 1 minute or until cheese begins to melt. Arrange one-third of apple slices over cheese; top with 1 cup arugula. Sprinkle with ¼ teaspoon of pepper. Fold tortilla in half; press gently with a spatula. Cook 2 minutes on each side until golden brown. Remove from pan. Repeat procedure twice with remaining 2 tortilla and ingredients. Cut each quesadilla into 4 wedges. Recipe from Cooking Light, October 2010, http://www.cookinglight.com/ Black-Bean Quesadillas With Goat Cheese
2 teaspoons olive oil, divided 1 cup chopped onion 2 garlic cloves, minced ½ cup salsa ¼ teaspoon ground cumin 1 (19-ounce) can black beans, undrained 1/3 cup minced fresh cilantro 1 (4-ounce) package goat cheese, crumbled 8 (8-inch) flour tortillas Sour cream Salsa Heat 1-teaspoon olive oil in a large skillet over medium-high heat. Add the garlic and onion, sauté for 3 minutes. Stir in ½ cup of salsa, cumin and beans, and bring to a boil. Reduce heat and simmer for 5 minutes until thickened. Mash the bean mixture slightly with a potato masher (or fork!). Remove from heat and stir in cilantro and goat cheese. Adjust seasonings to taste. Spread the bean mixture evenly over 4 tortillas, top each with 1 tortilla and press gently. Heat ¼ teaspoon olive oil in pan over medium-high heat. Add 1 quesadilla and cook for two minutes on each side. Repeat the procedure with the remaining olive oil and quesadillas. Cut each quesadilla into 6 wedges. Serve with sour cream and salsa. Recipe from Cooking Light. Beef Tacos
Olive oil or butter 1 pound grass-fed ground beef ½ cup finely chopped onions 2 cloves garlic, minced Salt and pepper to taste ¼ teaspoon onion powder ½ teaspoon dried oregano 1 teaspoon ground cumin 1 teaspoon chili powder (more if you like it spicy) ¼ teaspoon paprika Dash of cayenne pepper ¼ cup of water Fresh chopped cilantro Organic yellow or blue corn taco shells Heat a skillet over medium-high heat. Add just enough oil to coat the bottom. Add the ground beef, onions, garlic, salt & pepper and cook, stirring often, until the beef is browned. Add the seasonings and a little water for moisture. Reduce the heat to low; cover and simmer about 15 minutes. Stir in additional water if needed. Taste and adjust seasonings. Remove from heat and stir in the fresh chopped cilantro. Heat taco shells according to package directions. Scoop filling into taco shells and serve with garnishes. Garnish options: shredded Monterey Jack cheese, shredded lettuce, sour cream or crème fraiche, guacamole, tomato salsa. Bean Burritos
1 package sprouted grain tortillas (Ezekiel is a good brand) 1-tablespoon olive oil 1 clove garlic, minced 1 medium yellow onion, chopped 1-15 oz can low-fat refried beans (black, pinto, any type of bean you like) dash of cayenne pepper dash of red chili flakes salt and pepper to taste ¼ cup chopped fresh cilantro 8 oz shredded cheddar cheese Additional filling suggestions: sautéed spinach cooked & mashed sweet potato steamed broccoli sautéed red, yellow & orange bell peppers shredded cooked chicken or beef other spices like cumin or coriander substitute different cheeses like a soft goat cheese Serve with: Salsa Guacamole Sour cream Shredded lettuce Pre-heat oven to 300 degrees. Heat the olive oil over medium heat and sauté the garlic and onions until soft, about 8 minutes. Add the refried beans and spices and cook until heated through. Take off the heat and mix in the cilantro. Spread a couple of spoonfuls of the filing evenly over the tortilla. Top with a handful of the shredded cheese. Roll the tortilla into a wrap but leave the sides open. Place on a baking sheet. Once all the tortillas are filled (4-6 tortillas depending on their size), drizzle a little olive oil on the tops and bake in the pre-heated oven until the cheese is melted. The olive oil on top will keep the tortilla from drying out in the oven. Baked Mustard Lime Chicken
1 pound skinless boneless chicken breast ½ cup fresh lime juice ½ cup fresh cilantro, minced ¼ cup Dijon mustard 1 tablespoon olive oil 1 tablespoon chili powder ½ teaspoon sea salt ½ teaspoon black pepper Add lime juice, cilantro, mustard, olive oil, chili powder, salt and pepper in a bowl and whisk to combine. Rinse chicken breasts, pat dry and place in a 7x11 inch Pyrex baking dish. Pour marinade over the chicken, cover and refrigerate for at least 15 minutes or up to 6 hours. Bake at 350 degrees for 18-20 minutes uncovered, or until an instant read thermometer reads 165 degrees. Serve with extra sauce served over top. Serves 4 |
Authors:
Dr. Julia Wray
Doctor of Chiropractic Rebecca Haines
Certified Holistic Health Coach Browse by Category
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