Basic Mustard Mayo Horseradish Sauce

1 1/2 cups "good" mayonnaise

1/3 c sour cream or whole milk yogurt

3 T Dijon mustard

1 1/2 T whole grain mustard

1-2 T fresh "real" horseradish

• Whisk all ingredients and serve with fave beef!

7 or less & Done!!

inspired by Barefoot Contessa

Basic Filet of Beef Tenderloin

Whole beef tenderloin (4-5 lbs), trimmed & tied with cooking string (Tip:  ask butcher to trim the tenderloin before purchasing)

6 T of  Grass Fed Ghee or Butter, melted

4 Tsp Kosher Salt 

2 Tsp of Cracked Pepper

Fave fresh herbs for garnish

• Preheat oven to 275 degrees
• Cover a roasting pan or cookie sheet with aluminum foil
• Dry the beef tenderloin with paper towels
• Brush the melted ghee/butter all over the beef, top and bottom
• Sprinkle all the salt and pepper evenly on the beef (all over!) Yes all of it!!
• Place the beef on the aluminum lined pan 
• Roast in the oven (uncovered) for 1-1/14 hours or until a meat thermometer stuck in the end of the beef reads 130 degrees for Medium Rare
• Remove from the oven and wrap the beef tenderloin in foil tightly and let rest on the pan for 15 minutes
• Remove the foil and let rest at room temp until ready to serve
• Cut into 2"-3" pieces and serve immediately
• Garnish with favorite fresh herbs, if desired!
• Mustard Mayo Horseradish sauce is a winner accompaniment!! 

7 or less & Done!!

inspired by Barefoot Contessa

Basic Collard Greens Southern Style

6 thick slices of bacon cut or chopped coarsely

1 large yellow onion diced

3 cloves of garlic, minced

2 bunches of collard greens (2 lbs), cut out large stems at the bottom of the leaves, chop coarsely

1 T maple syrup or local honey

Hot sauce-few dashes for depth of complexity in flavor

Salt & pepper to taste

• In a heavy skillet, crisp up the bacon and remove from the pan with a slotted spoon 
• Add onion & garlic and saute for about a minute
• Add the remaining ingredients and saute for about 25 minutes
• Taste, add more S&P if needed
• Serve with crispy bacon on top!

7 & Done......yummy!!

inspired by Kardea Brown, Chef from the South

Basic Sweet Potato Casserole Healthy Style

Preheat oven to 450 degrees

2 lbs of sweet potatoes -- wrap potatoes in foil and place in baking dish (helps avoid a sticky mess in the oven if potatoes leak) OR peel the potatoes, cut in equal sized pieces and boil in a pan covered with filtered water until fork tender (Fork tender:  a fork can be easily inserted and released from the food)

Reduce oven to 375 degrees.

If baking, squeeze the potatoes gently to ensure doneness.  They should squeeze easily.  Bake about an hour depending on size.  Let cool by unwrapping foil, cut the potatoes in half and when cool remove the skin.  

Place the potato meat in a blender (Vitamix is the best!!) and add:

• 3 T coconut oil, EVOO, or Grass-fed Ghee (melted)
• 1 c unsweetened apple sauce (homemade applesauce is easy: simply peel 2 apples and place in a pan with 2 T of filtered water, cover & gently boil until the apples are fork tender---smash with a fork and measure a cup--reserve the rest & refrigerate)
• 2 tsp cinnamon
• pinch of ground nutmeg (Pinch:  with your thumb and index finger, take a pinch out of nutmeg container)
• Fave salt to desired taste

Blend until combined well and to desired smoothness.  

Transfer to a baking dish and sprinkle with:

• 1 cup of chopped pecans, almonds, pistachios, macadamia nuts or walnuts (ok to do a mixture of faves)
• Sprinkle a little extra cinnamon if desired!

Bake uncovered for 30 minutes or until desired browning of the nuts.  Let rest for about 10 minutes before serving.

Char Tip:  Great make ahead of time side dish!  Do everything up to baking the casserole and store in the refrigerator covered until an hour before baking.  Remove from the frig one hour before baking to let the dish warm up a bit!

shared by my Aunt Donna with a couple Char twists

Green Bean Casserole Clean Style & VEGAN

1 lb of fresh green beans, cleaned and snipped to desired size

• steam until just slightly fork tender--I personally like anything other than mushy! (it's personal)

Casserole flavors & mixins:

• 1/2 yellow onion thinly sliced - Caramelize in a non-stick pan until edges begin to brown
• deglaze the pan with 1 T of tamari or 2 1/2 tsp of liquid aminos 
• Add:  
• 3 garlic cloves, minced
• 8 ozs of fresh organic mushrooms of choice, finely chopped
• Saute for 3 minutes
• Add:
• 2 T nutritional yeast
• 1 tsp fresh thyme
• 1/4 tsp of smoked or regular paprika
• 1/2 tsp black pepper
• In a small bowl whisk:
• 1/4 c chickpea (garbanzo bean) flour or gluten free "fave" flour
• 2 c creamy plant-based milk or coconut cream (8-9 g fat per 1 cup)

Bring the "soup in the makin" to a boil and add the flour alternative milk mixture, when it boils again, reduce to medium low and simmer for 4 minutes or until thickened.

• Add to green beans and pour into a casserole dish
• Top with blending of:
• 1 c slivered almonds or chopped pecans
• 1 1/2 tsp tamari or 1 tsp liquid aminos
• Bake for 25-30 minutes or until bubbly & slightly browned to desire!

Enjoy this new traditional of green bean casserole!

created by somewhere on the internet with Char simplified

Basic Taco Seasoning Clean Style

 

• 2 T organic chili powder
• 1 T cumin   
• 1 t paprika (smoked paprika adds some depth)
• 1/2 t onion powder
• 1/2 t garlic powder 
• 1/4-1/2 t cayenne pepper
• 1/2 tsp of salt and pepper each
• MIX and store leftovers for future use in an airtight glass container (recycle a small glass jar)
• Double & Triple if you need more!!!

7 & Done!!  YUM!

created by Char

Basic Fish or Shrimp Tacos

2 filets of wild fish such as cod, flounder, salmon or 1 lb of peeled and deveined shrimp

• rinse and dry seafood with paper towels
• place fish on a plate or shrimp can be put in a ziploc or bowl
• drizzle 2 T EVOO (Extra Virgin Olive Oil)
• sprinkle 2 T of your fave "clean" taco seasoning" or make your own EVENLY on the seafood
  
• 2 T organic chili powder
• 1 T cumin   
• 1 t paprika (smoked paprika adds some depth)
• 1/2 t onion powder
• 1/2 t garlic powder 
• 1/4-1/2 t cayenne pepper
• 1/2 tsp of salt and pepper each
• MIX and store leftovers for future use in an airtight glass container (recycle a small glass jar)
• Allow the seafood to sit for 30-45 minutes

In a heavy skillet on medium heat, plate the seafood.  Allow the side of the fish or shrimp cook until it/they easily pull away from the skillet---do not fiddle with the seafood too much.  Let the magic happen before turning over.....about 2-3 minutes....FLIP and let the magic happen on the other side for 2-3 minutes.  Shrimp will begin to turn pinkish and fish will begin the slightly split to create a flakiness.  Place a lid on the skillet, remove from heat and let the fish rest while you prepare the taco shells.

I love corn tortillas lightly fried in a heavy oil that can handle high heat such as coconut, avocado or grapeseed.  Ideally using a cast iron or heavy skillet, place 1/4" of oil over medium heat.  Tip the edge of the shell in the oil to verify it is hot and ready to fry.  The edge should sizzle a bit.  Using tongs to turn the shell when it gets to desired doneness.  When the shell is "done", place in a double layered paper towel and use it to shape the shell as well as soak up any excess oil. Make shell to serve immediately and add more oil as needed.  Make sure the oil is heated properly before adding an additional shell.  Option to warm flour torillas in the oven; however, corn tortillas prepped this way is a whole new level of taco!!

Accompany fish or shrimp with desired toppings such as:  shredded cabbage, fresh peppers, onion or avocado.

7 & Done!  Enjoy!!

Created by Char

Basic Mashed Tots or Pseudo "Tots"

1 lb of organic potatoes or large head of cauliflower (clean veggie and cut in equal pieces--ok to leave skin on the potatoes when cleaned well!)  Use as much of cauliflower as possible--"waste not, want not"

• place in a pot and cover with filtered (ideally) water
• place on medium heat and cook until fork tender (Fork tender--a fork easily slides in and out of the veggie)
• drain the water off the veggie
• add 1/4 c of Ghee or Grass Fed Butter or 2-3 T EVOO (Extra Virgin Olive Oil)
• add 2-3 T of alternative dairy or coconut cream or Full Fat Grass Fed milk (ideally) to the veggie mixture and smash with a potato masher to avoid splattering with a mixer (amount of liquid depends on liquidity of veggie)
• use a mixer on low speed working higher slowly while blending the veggie with the choice of fat and liquid
• season with salt and pepper to taste and mix to desired smoothness--chunky can be cool depending on what you are serving your "tots" to accompany!

Can be made ahead and reheated slowly on low temp.

created by Char

HOLIDAY MEALS

Links to holiday meal ideas for a healthy experience around the dining table!

Article on YES you can eat healthy with a holiday meal....words from Dr Mark:

https://elemental.medium.com/yes-its-possible-to-eat-healthy-on-thanksgiving-a50fdb3309bb

https://drhyman.com/blog/2013/11/18/eat-well-feel-well-thanksgiving-christmas/

https://drhyman.com/blog/2017/12/12/holiday-menu-inspiration/

https://www.ultrawellnesscenter.com/2018/11/16/uwc-thanksgiving-recipe-roundup/

https://health.clevelandclinic.org/11-guilt-free-holiday-recipes/

https://fmidr.com/healthy-thanksgiving-recipes/

https://www.marksdailyapple.com/primal-paleo-thanksgiving-recipes/

MAKE TIME TO PLAN AND ORGANIZE YOUR SHOPPING LIST AS WELL PREP SCHEDULE!  HAVE A BEAUTIFUL HOLIDAY SEASON!!

Websites with Healthy Recipes

• Being mindful of ingredient contents of an item in the recipe---read labels!! (if you can't pronounce the ingredient, you most likely should not be putting it in your body!)
• Organic 
• Low Sodium options always 
• Avoid excessive dairy if any (use FULL fat, grass-fed when a must!)
• High Quality Meats and Seafood:
• Grass Fed Beef
• Organic Chicken & Turkey
• Wild Seafood- NO Farm raised
• Minimal Pork and know the source
• Lots of Organic GREENS & veggies always
• HYDRATE well daily
• SLEEP at least 7-8 hours nightly

https://www.joyfulhealthyeats.com/

https://ifoodreal.com/clean-eating-recipes-dinners/

https://twohealthykitchens.com/

https://frommybowl.com/

https://www.foodnetwork.com/profiles/talent/ina-garten/recipes (I have to be creative and sub some items for healthier options with her recipes)

Basic Marinade Asian Style

2 lbs of meat of choice:  chicken thighs, chicken breasts, pork chops, flank steak, shrimp, salmon or fave fish

Mix in a bowl:

• 1 T sesame oil
• 1/4 low sodium tamari
• 2 garlic cloves, minced
• 1 T fresh ginger, finely chopped

In a ziploc or glass bowl, place your meat and the marinade.  Marinade at least 2 hours or overnight except for seafood.  Seafood will not need longer than 30 minutes - 1 hour to absorb the flavors.  

Option to make a sauce with marinade after draining it off the meat by bringing it to a boil on the stove for at least 3-4 minutes.  Whisk the sauce to blend the ingredients as you cook the "raw" meat out of the finishing sauce!

This is fabulous for any grilled meats and can be done in the oven or on the stove.  Be sure to let your meat rest before serving and or slicing.

7 & Done!!!  Enjoy!

Pumpkin Zucchini Chocolate Chip Bread

Mix in a large bowl:

• 1 1/2 c gluten free flour
• 1 tsp baking soda
• 1/4 tsp salt
• 2 tsp cinnamon
• 1/2 tsp ground ginger
• 1/2 tsp nutmeg
• 1/4 tsp ground cloves

Mix in a second bowl:

• 3/4 c pumpkin puree
• 1 c shredded zucchini (squeeze out all moisture)
• 1/3 c local honey or maple syrup
• 1 T melted coconut oil or EVOO
• 2 eggs
• 1 tsp vanilla
• 1/2 c nut milk

• 1/2 c dark chocolate chips
• Optional:  1/4 c chopped pecans, 1/4-1/2 c shredded coconut

Add wet ingredients to the dry and whisk until just combined.  Gently fold in the rest of the ingredients.  Bake for 30-50 minutes depending on thickness of the bread.  Can be baked in a greased loaf pan, 8' x 8' pan, round deep pie plate or even muffins (check at 20 min for muffins).  Bake until a toothpick comes out clean.  Cool on wire rack for 10 minutes and remove from the pan if desired.

Enjoy this fall treat!!!

found on the internet by Char

Turkey Breast & Mustard Sauce on a Bed of Greens

Preheat the oven to 325 degrees

3-5 lb whole organic turkey breast

• rinse with water and dry with paper towels
• carefully remove the skin with a sharp paring knife while trying to keep it as one whole piece

In a bowl mix:

• 1 heaping T dijon mustard
• 1 heaping T whole grain mustard
• 3 garlic cloves minced
• fresh herbs of choice: 1 T each chopped or 3 T of one---rosemary, thyme, sage
• 2 T EVOO
• Juice of one lemon
• salt & pepper 

Cover the top of the turkey breast meat with the mustard herb mixture & place the skin over it

Mix:

• Clean and chop 6 c of favorite greens of choice.  I used kale!
• Clean and slice 2 c of brussel sprouts
• Large shallot thinly sliced

Place greens in a pile on the bottom in the center of a roasting pan 

Pour 1 c of dry white wine or chicken broth over the greens

Place the turkey breast on top of the greens

Roast until thermometer inserted in the thickest area of the breast reads 165 degrees (be sure to not touch the bone with the thermometer).  If the skin starts to get too crispy, tent with foil until done roasting.  

Let the meat rest out of the oven for 10 minutes before slicing and serving.

inspired by Barefoot Contessa and tweaked by Char

Salmon & Melting Cherry Tomatoes

Ingredients:

2 wild salmon filets - about 6 oz each

Favorite healthy oil

Onion-medium

Garlic clove

Organic cherry or grape tomatoes - 1 c

Balsamic vinegar

Fresh Basil

Steps to prepare melting tomato sauce:

• In a medium size pan, gently heat 1 T of favorite healthy oil 
• Add a medium chopped onion and saute for 3-5 minutes.
• Add 1 garlic clove minced and stir into onions for a minute.
• Add 1 c tomatoes-washed and cut in half
• Stir occasionally until the liquid disappears and the sauce begins to thicken
• Remove from the heat and add 2 tsp of balsamic vinegar, 1 T basil slivered and salt & pepper

Salmon preparation:

• Preheat the oven to 425 degrees
• Gently heat a heavy oven proof skillet (I personally love cast iron) on medium heat.
• Brush each side of the salmon with fave oil, salt & pepper and place with skin side up if skin on the salmon
• Cook the salmon for 3 minutes--do not disturb by touching or fiddling with the fish
• Turn the salmon skin side down  and place the skillet in the oven for 6-8 minutes depending on the thickness of each piece
• Remove the salmon to a serving platter and tent to rest for 5 minutes (Tent:  gently cover with foil allowing the food to breathe by pressing 2 of fours side down and leave the other 2 open)(Why let fish "rest"?  The juices with settle into the meat of the fish with a little cooling before cutting into it.  With rest, the fish will be juicier.  If you cut into the meat too early, the juice runs out reducing the juiciness of each bite.)
• Reheat the tomato mixture, taste and adjust seasoning if needed.  Serve over the salmon.

7 & Done.....Enjoy!!

inspired by Barefoot Contessa 

Basic Butternut Squash Soup

 Roast on a cookie sheet at 375 degrees the following:

• Butternut squash
• wash the outside 
• with a sharp knife carefully cut off the stem
• cut the squash in half top to bottom
• remove all the seeds
• cut in 2-3" pieces & place on cookie sheet
• Large onion
• cut into chunks & place on cookie sheet
• 2 garlic cloves peeled & place on cookie sheet

Drizzle a couple T of EVOO or fave oil over the veggies as well as salt & pepper.  Roast until squash and onion are fork tender---about 40 min.

Cool until squash can be easily removed from the skin.  Place the squash meat, onion and garlic in a blender.  Add the following:

• Can of Organic Full Fat Coconut Cream
• 1/2 c or more if needed of chicken bone broth or low sodium vegetable broth to desired consistency
• 1/2-1 tsp sage
• Heavy sprinkle of cayenne pepper
• Salt and pepper to taste (s & p don't count in Lucky 7)

Puree and taste....add more of anything desired from above.  Reheat gently on the stove on low heat.

LUCKY 7 add-on option:  serve with sprouted pumpkin seeds, dollop of homemade cashew sour cream (on blog), chopped fresh sage, or sprinkle of cinnamon or little nutmeg

7 & done!  Enjoy!!

Char created this one lazy Sunday afternoon

Basic Pantry Items

I believe in having an assortment of basic pantry items so when I go to market and purchase fresh items, I have what I need to make an array of recipes.  The following is what I find as my healthy go-to's to support the creation of nutritious meals in my kitchen.

• Oil
• Organic Extra Virgin Olive Oil (OEVOO)
• Organic Coconut Oil-(high heat resistant)
• Organic Avocado Oil-(high heat resistant)
• Grass-Fed Ghee
• Vinegars
• Apple Cider (with the mother-I like to think that's full of even more benefits)
• Balsamic
• Expansive additions:
• Red Wine (great for change in salad dressing & marinades)
• Rice - Unsweetened (great for Asian cuisine)
• Nut Butters
• Organic Almond
• Expansive addition:
• Cashew
• Dairy Alternatives & Broths
• Canned Organic Full Fat Coconut Cream
• Canned Organic Full Fat Coconut Milk
• Organic Almond Milk - Unsweetened
• Expansive addition:
• Purchase an Almond Cow and make your own nut milks--love mine and no added "stuff" that avoiding serves me well! Use this to place your order:  http://bit.ly/NutMilkMaker
• Organic Bone Broth-beef, chicken
• Organic Low Sodium Chicken Broth, Veggie &/or Beef Broth
• Seeds (Organic)
• Sesame, Chia, Flaxseed, Sprouted Pumpkin
• Nuts (Organic)
• Almonds, Walnuts, Pecans, Macadamia, Pine nuts (Pignoli)
• Thickening Agents
• Arrowroot
• Almond Meal
• Sprouted Quinoa
• Robust Flavoring
• Dijon Mustard
• Tamari - Gluten Free & Low Sodium
• Tahini-sesame seed paste
• Himalayan Salt (#1 choice), Sea Salt or Kosher Salt 
• Herbs & Spices such as:  Thyme, Rosemary, Cumin, Turmeric, Cayenne Pepper, Oregano, Sage, Chili Powder, Paprika, Cinnamon (I prefer fresh basil, cilantro & parsley-some dried on hand can help in a pinch), Fresh Peppercorns for fresh ground pepper
• Sweeteners
• Unsulfured Molasses
• Local Raw Honey
• Whole Grains
• Quinoa (not really a grain but works well as one)
• Brown rice, black rice
• FRESH REFRIGERATED "PANTRY" ITEMS
• Garlic cloves (a good garlic mincer is my daily "helper")
• Ginger root
• Basil (a plant in your window sill or on the deck in summer can be fun!)
• Cilantro
• Parsley
• Onions--red, yellow and/or white
• Celery
• Carrots
• Avocado

STICK WITH ORGANIC!!!  When purchasing beef go GRASS-FED, seafood such as Salmon  & Shrimp go WILD, and chicken & turkey go ORGANIC!  Read ingredients always.....if you are unsure about an ingredient or unable to pronounce it, put it back on the shelf.  Spend most of your time on the perimeter of the store where most of the FRESH, REAL & WHOLE food can be found....be aware of items mixed in among the REAL stuff.  Allow your food to be your medicine!  The time it takes to make REAL food into a meal is worth it.....go REAL!

suggested by Char and inspired by many health experts in the world on how to eat REAL

Basic Chicken Piccata

2 organic skinless chicken breasts--sliced in 1/2" thickness pieces across the entire breast, will make about 5-6 pieces depending on thickness of each breast

Spread out a large piece of saran wrap on the counter and place half the slices on the wrap with a few inches between each piece.  Spread another piece of saran wrap over the meat and slightly beyond it.  With a meat tenderizer or a large heavy spoon, flatten each piece of meat by "smacking" it with a little love evenly over each area of each piece.  Each piece will flatten to be about 1/2 bigger.  Carefully flip the entire saran wrap platform and "smack" the other side with a little love as well! (The saran wrap helps to minimize mess---if you prefer to avoid plastic, be mindful when giving the meat the love because it will splatter....works fine without plastic, consider wear rain gear to avoid the splatters!)

On a plate, mix:

• 2 heaping T arrowroot
• 1 tsp salt, 1/2 tsp pepper (s & p don't count in Lucky 7 ingredients)
• 1 tsp organic dried thyme

On the stove, in a cast iron or heavy skillet add with medium heat:

• 1 T OEVVO (Organic Extra Virgin Olive Oil) each round of meat

Dredge a piece of chicken at a time in the arrowroot mixture and add to the skillet of heated OEVOO.  (Dredge in cooking:  coat wet food with dry material B4 cooking) 

Repeat until the skillet is full and not overcrowded.  Brown each piece of meat 2-3 minutes on each side (the meat will easily release from the pan when the side is fully browned....avoid over "fiddling" with the meat).  Remove the chicken from the pan and set aside.  Repeat until all the chix is browned!

Scrape the remaining drippings in the skillet and add:

• 1/3 c fresh organic lemon juice
• 1/c c organic low sodium chicken stock or better yet--organic bone broth!
• 1/4 c capers, rinsed and drained

7 plus ONE OPTION:  1/3 c fresh organic parsley chopped or 1 1/2 tsp dried parsley

Simmer to mix the lemon and stock mixture for 1 minute.

Add chicken and layer as needed, spoon broth mixture over all the chicken and simmer for 5-6 minutes to allow the flavors to meld.  (Meld:  to blend & combine) 

Serve chicken over steamed veggies, brown rice or quinoa.

Spoon the delicious sauce you have created over each serving!

7 & done! Enjoy!

Inspired by Giada with a couple Char twists for REAL!

Basic Meatloaf with Quinoa

Preheat the oven at 350 degrees

1 lb of grass-fed ground beef or organic ground turkey

In a bowl mix together:

• 2 pasture raised eggs
• 1/3 c no sugar added ketchup
• 2 T mustard or 1 tsp of dried mustard
• small organic onion finely chopped (about 3 T)
• 2 T chopped fresh organic parsley or 1 tsp dried parsley OR 1 garlic clove minced
• 1/4 c sprouted organic quinoa or quinoa available

Salt & Pepper: 3/4 - 1 tsp salt, 1/4 tsp pepper roughly (s & p don't count in Lucky 7)

Add meat.

Blend with your hands to integrate the mixture with the meat.

Mold into a round loaf or to fit the baking dish or pan you want to use.

Depending on the thickness of the meat will determine the length of baking time---cover the dish/pan and bake for 30 minutes.

Uncover and bake an additional 20 minutes to allow the top to brown a bit----the top of the meat should be firm to touch. 

If unsure on doneness, insert a meat thermometer into the meat about 1/2 way WITHOUT touching the bottom of the dish.....it should read 160 degrees for complete doneness.  

Let the meat rest for 8-10 minutes before cutting into it.

7 & done!!  Enjoy!

created by Char

Basic Chili Made Easy

1 lb of meat of choice:  organic ground turkey or chicken or grass-fed ground beef

• Brown the meat 
• Drain any grease-ok to rinse the meat in a strainer with hot water to get every speck of unwanted grease, if preferred

Add and saute for 3-4 minutes:

• 1 organic large white or yellow onion chopped
• 1 organic green pepper, chopped
• 1 -2 clove(s) of garlic minced, desirable preference

Add:

• 2-3 T organic chili powder or a "clean" taco seasoning (I love TJ's)
• 1 heaping teaspoon of ground cumin
• Large can (28 ozs or more) of organic chopped tomatoes (no sugar or "junk" added), roasted tomatoes can add a depth to flavor PLUS 1/2 can of filtered water (water doesn't count as an ingredient in my numbers)

Bring to a boil and simmer for 30 - 45 minutes covered.  Uncover and taste.  Add Salt & Pepper to taste (s & p also do not count in my numbers in Lucky 7 meals!).  Continue to simmer uncovered to thicken the soup to your desired consistency.

Serving has tons of options such as: simply a bowl & spoon, chopped red or green onion, cilantro, avocado, cashew sour cream (recipe on my blog), & whatever else your heart desires!

7 and done!  Enjoy!!

created by Char

Mexi Enchiladas

Can use Grass-fed ground beef, Organic shredded or diced chicken

• brown the beef or poach the chicken---set aside to cool

Mix:

• 1 medium onion finely chopped
• 1/2 c Full Fat Greek yogurt or sour cream (grass-fed is best!)
• 1 c cheddar cheese grated (grass-fed is best!)
• 2 T cilantro chopped
• 1 tsp salt, 1/4 tsp pepper

Add meat to the above mixture and mix.  Set aside.

Mix:

1 c organic tomato sauce (no sugar added)

1/2 c green pepper finely chopped

1 container of green chilies or 1 jalapeno finely chopped

2 T chili powder or taco seasoning (clean-no MSG)

1 clove of garlic minced

1/2 tsp ground cumin

1 tsp oregano

2/3 c water

Cook for 15 minutes on medium heat or until the peppers are soft.  Let cool.

Dip sprouted grain or gluten free tortillas in sauce and put meat mixture inside.  Roll up and place in a baking dish in a single layer.  Continue until all mixture is used (amount per tortilla varies on size).  Pour the remaining sauce over the rolled up tortillas.  Bake for 20-30 minutes until hot and bubbly.  

Optional:  add more cheese on top, or shredded lettuce or cabbage to serve!  Fresh sliced avocados is a great addition on the side!

Makes 4 servings

Discovered in an old recipe box....I forget who gave it to me!

Kale & Quinoa Combo

Preheat oven at 350 degrees.

In a large skillet add:

4 slices nitrate-free bacon, cut into small strips and fry, drain grease (exclude if vegetarian desired and add:

1 large red onion, chopped
2 clove garlic, minced

2 T EVOO or organic coconut oil

Optional: chopped yellow or red pepper & small jalapeno finely chopped

Saute for 3 minutes on medium heat and add:

6 cups of rinsed & coarsely chopped kale (I like to add a couple varieties)

1/2 c white wine or low sodium chicken or veggie broth

Cook on medium heat for 3 minutes to cook off the alcohol and then add:

1 cup quinoa of choice (sprouted is best)

1 1/2 c chicken or veggie broth (bone broth is my fave!)

2 eggs whisked

1 c grass-fed grated cheese of choice (combo of a couple is lovely!)

1 tsp of salt & pepper

Mix together and pour into a greased casserole dish and bake at 350 degrees covered for 20 minutes.  Take cover off and allow the top to brown a bit for 10 more minutes.

Serve immediately as a main vegetarian (exclude bacon) dish (4 servings) or a side dish (8-10 servings).  

Short Ribs Herbed Fully

5 lbs of short ribs (grass fed is best)

2 T chopped each of fresh rosemary, thyme, oregano & parsley

6 cloves of organic garlic minced

3 T organic EVOO (beware of fake EVOO!!)

Salt & Pepper (try pink Himalayan and fresh cracked pepper--go real or go home!)

Mix herbs, garlic and EVOO plus desired salt & pepper---massage into the meat and marinade overnight or at least 8 hours

In a cast iron or heavy skillet, brown each side of the meat and place into a braising pan---I love to use my Dutch oven although a crockpot or heavy oven proof dish is good too.

Add to skillet used to brown the meat:

2 medium onions coarsely chopped

Saute and add to meat so you do not lose any herbs remaining in the skillet

Coarsely chop and add:

3 organic carrots 

3 organic celery stalks

Mix together and add to meat:

2 c organic beef bone broth or low sodium stalk

2 T organic tomato paste

Add to meat:

2 bay leaves (fresh is best!)

1 750-milliliter (a bottle!) of dry red wine (such as: Cabernet Sauvignon) & BTW if you wouldn't drink, please do not cook with it!

Preheat oven to 350 degrees. Cook until short ribs are fork tender....avoid over-cooking.  Check at 1 1/2 hours and could turn down to 300 degrees and finish at a lower temp for a couple more hours....check every 30 minutes.  

Can be made the day before, cool refrigerate.  Skim fat off the top before re-heating to serve.  Some palates might say it's better the day after (Kelly B!!)

Serve with polenta, smashed potatoes, rice, cauliflower rice, or all by itself!!

Serves a crowd when you double the recipe!  This serves about 8 adults with a good appetite.

Favorite of Char's

pumpkin power protein balls

• 3 c organic, gluten free oatmeal
• 1/2 c organic ground flaxseed
• 2 T  organic chia seeds
• 3 tsp cinnamon
• 1 1/2 tsp ground ginger
• 3/4 tsp nutmeg
• 1/2 tsp ground cloves
• 1/2 tsp himalayan salt or preferred salt

Pulse in a food processor until well mixed

• 1 c organic pumpkin puree
• 1 c organic almond butter
• 1/4 - 1/2 c local honey or maple syrup (start with 1/4 cup and taste, add more as desired)
• 1 1/2 tsp vanilla (free of chemicals and alcohol)

Add these four ingredients to the dry mixture and pulse until well blended.

• 1 c of preferred combination of:  chopped walnuts, chopped almonds, unsweetened coconut flakes

Add and pulse to gently blend with pumpkin mixture.

• 1/2 c mini dark chocolate chips (no sugar added) OR more nuts or 2 T organic chia seeds

Stir into mixture....if too wet, add a little more ground flaxseed.

Roll into 1" balls and place on parchment paper and refrigerate at least one hour or overnight.

Keep refrigerated until ready to serve!!  

created by Char

Fresh Corn & White Meat Chowder

In a slow cooker add:

2 chicken breasts (no skin)

1 jar of TJ’s green salsa verde

1 onion chopped

1 green pepper chopped

3 garlic cloves minced

1 c water

Slow cook on high for 3-4 hours. 

Remove the chicken and shred by using two forks. Put the chicken back into the slow cooker and add:

1/2 lb of browned ground turkey

1/2 c cooked bacon slivered 

4 ears of fresh corn cut off the cob raw or 2 c of frozen corn

3 c chicken bone broth (TJ’s)

1 can of organic full fat coconut cream

1 jalapeño or to taste depending on heat

1/2 c of fresh cilantro coarsely chopped

1 bay leaf 

Salt & pepper to taste

Slow cook for at least an hour or longer. Serve with grass fed grated cheese on top and or avocado. I also love to add chopped tomatoes as well!! (Or leftover bruschetta topping)

Spicy Zhoug Sauce aka Spicy Cilantro Sauce

• 4 medium cloves garlic, roughly chopped
• 2 packed cups fresh cilantro (about 2 bunches, mostly leaves but skinny stems are ok)
• 4 medium jalapeños, seeds removed but reserved
• 1 teaspoon fine sea salt
• 1 teaspoon ground cardamom
• ¾ teaspoon ground cumin
• ½ teaspoon red pepper flakes, more to taste
• ¾ cup extra-virgin olive oil

1. Place the garlic in your food processor and process until the garlic is broken into tiny pieces.
2. Add the cilantro, jalapeño (keep the seeds in case you want to make the sauce more spicy after tasting), salt, cardamom, cumin and red pepper flakes. Process until the mixture is all mixed together and very finely chopped.
3. While running the food processor, slowly drizzle in the olive oil. Scrape down the sides and blend until the sauce is mostly smooth.
4. Adjust to taste—for a spicier sauce, add the jalapeño seeds or additional red pepper flakes (¼ teaspoon at a time) and blend again. Too bitter? You can add more salt or give the flavors some time to mellow. This sauce’s flavor transforms with time, so if it’s too spicy or you just don’t love it right off the bat, let it chill in the fridge and try it again in an hour. 

Homemade zhoug sauce adds a spicy cilantro kick to any meal! Zhoug is a popular Middle Eastern condiment that’s very easy to make. 

Recipe yields 1 ¼ cup

Inspired by TJ's

Kickin' Vegan Chili

1 c dried garbanzo beans 1 c dried black beans 1 c dried pinto beans Rinse and soak overnight.....cover 4" above beans with water. If time is a challenge, canned beans can be used, rinse well-2 cans each & use 4 c of veggie broth (no MSG) instead of water. Use bay leaves and continue on with Saute part of the recipe. Rinse beans, place in pot with 6 c water. Add 1 chopped onion and 2 bay leaves. Cook until the beans are tender & still a little firm. In a separate pan saute: 1 T avocado or coconut oil 1 large chopped onion (2 if using canned beans) 3 garlic cloves minced or chopped finely 4 chopped carrots 4 c shiitake mushrooms coarsely chopped 2 c brown mushrooms coarsely chopped 1 green pepper chopped 1 -2 jalapeno(s) chopped finely 1 bunch of chopped cilantro Add 1/4 balsamic vinegar or red wine as the mixture gets dry & mix together while cooking on medium about 5-8 minutes. Add to pot of cooked beans: The above mixture of mushrooms etc. 1 pkg of Trader Joe's taco seasoning or other fave Chili powder (no MSG) 2 jars of favorite green salsa/tomatilla sauce (I use Trader Joe's) 1 large can of roasted diced tomatoes 2 tsp ground cumin 2 tsp turmeric Salt & Pepper to taste! Slow cook either on the stove or in a crockpot about 4 hours. Toppings: Fresh cilantro, green onions, avocado, jalapeno and fave sour cream (I make fresh cashew cream---soak cashews, strain water and blend with coconut water, juice of 1-2 limes and kosher salt-blend until creamy!) The sour cream/cashew cream and avocado will calm the heat! This recipe feeds a crowd....use organic products as much as possible and ENJOY!!!! Perfect for freezing leftovers! Inspired by Char

cauliflower hummus

1 large head of cauliflower, steamed until tender (use little water if no steamer)

Zest 2 lemons
Juice 2 lemons
1/4 c EVOO or fave oil
1/2 tsp himalayan salt or fave salt
2 T almond butter
1/4 tsp ground cumin
1/2 tsp turmeric
1/2 tsp cracked black pepper
1/8 tsp cayenne pepper
1-2 garlic cloves minced (go 2 if you like garlic....sooo good for you!)

Add tender cauliflower to food processor, Bullet or Vitamix with all the other ingredients.  Add distilled water or more lemon juice for extra zest if you need more liquid but generally not needed.

Refrigerate.......can be made the day before!

Garnish with a sprinkle of ground cumin or cayenne.

Serve with fresh organic carrots, cucumber or desired veggies. 

ENJOY....Bon Appetit!

Inspired by brokefoodies.com and enhanced by Char

pork tenderloin flavor galore

2 whole pork tenderloins (usually come in vacuum packs of two)
2 c soyaki or fave teriyaki sauce/marinade
large ziploc
cherry preserves/jelly or fave berry jelly (cherry hands down my fave)

place pork and marinade in the ziploc, release all the air and seal ziploc and refrigerate for 4 hours or overnight

heat a grill on high and strain the marinade in a pot
grill the pork on high to med high....it will caramelize nicely
grill until medium firm to touch or roughly 160 degrees (place in a dish and tent with foil-cooking will continue slightly)....REST meat for 10 mins

while meat is resting, heat marinade to a boil, simmer for 5 minutes uncovered.....be aware, it boils over easily....watch it

also heat 1/2 c fruit jelly in a small pan (I do not believe in microwaves....your choice)

to serve:  thickly slice (2-3 inches) pork, pour a bit of marinade and jelly over the meat.....kids love to dip pieces of meat in sauce piles ;-)

optional:  also fine to use thick pork chops

delicious accompaniments:  mashed potatoes

Bon Appetit!!!

inspired from O. G.

quiche crustless

Preheat oven to 350 degrees.  Prepare quiche dish with a thin layer of avocado or coconut oil on bottom and sides.  (I used a rectangular oven-safe glass dish).

Saute 6 bacon strips cut in thin strips or 2 portobello mushrooms coarsely chopped (if no bacon, add 1 T of avocado or coconut oil) with 1/3 c red onion chopped for 4-5 minutes.  Layer on the bottom of glass dish reserving any remaining oil/grease.

Place a layer of favorite grass fed cheese or dairy free alternative or crumbled tofu over the "meat"/onion layer.

Add 2-3 heaping cups of fresh spinach or kale coarsely chopped to the reserved oil with high heat.  Lightly saute spinach allowing any liquid to evaporate with high heat.  Spread over "cheese" layer.

Coarsely chop 2-3 T sun-dried tomatoes or 1 freshly chopped roma tomato (seeded with any juice).  Spread over spinach layer.

In a bowl, whisk 6 free range eggs, 2/3 c lactose free cottage cheese, 1/4 c fresh cilantro or fave fresh herb, 1 tsp dried mustard or squirt of fave mustard or splash of hot sauce, 1 tsp salt and pepper to taste.  Pour over layers to finish off your layered quiche.

Bake .... depending on the thickness of your quiche will determine baking time. 20-40 minutes...until nicely golden and a butter knife comes out clean in the center of your quiche.  Rest 5-10 minutes and enjoy.  Nice accompaniments are fresh avocado, fresh fruit and or a piece of sprouted or sourdough toast!

Bon Appetit!!!

created by Char

breakfast cookies

• 1 c unsweetened applesauce or pureed mango or papaya
• 1/2 c monkfruit or coconut sugar
• 2 servings of chia egg replacer (see below) or 2 eggs
• 3 c grated carrots
• 1/4 c finely chopped pineapple
• 1 c garbanzo flour
• 1 1/2 c steel cut oats or regular oats (steel cut has more crunch)
• 1/4 c flaxseed meal or 1/4 cup chia seeds w 2 T water (I used chia for more protein)
• 1/2 tsp kosher salt
• 1 tsp cinnamon
• 1 tsp pumpkin spice or 1/2 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp cloves
• 1 tsp baking powder
• 1 1/2 tsp. baking soda

Chia Egg Replacer:  1 serving=1T chia seeds & 3 T water...let sit 15 m

Blend or mix applesauce/puree and sugar.  Add chia mix or eggs and mix.

Mix in a separate bowl flour through baking soda.  Slowly add to puree mixture and blend or mix thoroughly. 

Fold in carrots.  (Option to add 1/4 c chopped nut of choice)

Refrigerate dough while the oven is preheating to 375 degrees.  Prepare a cookie sheet by lining it with parchment paper. Scoop with a small dipper or T onto the cookie sheet.  Use a fork to slightly flatten the dough and tuck any straggling pieces of carrot.  Refrigerate the dough between batches.

Bake for 15 mins and cool on a rack.  Makes about 3 dozen.

Enjoy with a cup of java or hot tea!

created by Andrea Drugay & tweaked a bit by Char

carrot cake the healthy way

Preheat oven at 350 degrees and grease with coconut oil thoroughly a 9x13" cake pan

Mix thoroughly:
1/2 c avocado oil
1 c coconut sugar or unprocessed sugar
6 eggs
1 c unsweetened alternative milk (almond, oat etc)
2 tsp vanilla

Add slowly:
4 c almond flour
1 c coconut flour
2 tsp baking powder
2 tsp baking soda
1 tsp cinnamon
1/4 tsp ground ginger or spice it up with 1 TB of fresh finely chopped ginger
1/2 tsp kosher salt

Fold in:
3 c carrots grated
1 c pecans or walnuts chopped
1/2 shredded unsweetened coconut
1/2 c raisins

Bake for about 45 minutes or until a toothpick comes out clean from the middle of the cake.  The top should be a bit puffy and the cake should spring back when lightly pushed on in the center.

Let cool completely and then add frosting.

Cashew Cream Cheese Frosting
Soak 1 1/2 c raw cashews for 2-3 hours, drain, rinse and add to powerful blender with:
4 T melted coconut oil
3 T local honey
2 tsp vanilla
2 tsp lemon juice
1/2 tsp kosher salt
4-8 T water...add as needed for blending

Refrigerate frosting for 1-2 hours and then frost the cake....refrigerate the cake until ready to serve.
Option to add chopped nuts sprinkled on top.....cover with foil not saran wrap so covering does not stick to the frosting!

This cake is delicious and pretty darn healthy for a sweet tooth!! 

ENJOY!!

Created from google search by Char

banana bread blender style

Preheat oven at 375 degrees.

In a blender, place:

2 c oats
2 large ripe bananas
2 large eggs
1 c whole milk (grass-fed ideally) yogurt
2-3 T local honey
1 1/2 tsp aluminum free baking powder
1/2 tsp baking soda
1/2 tsp pure vanilla extract
pinch of kosher salt

Blend 2-3 minutes.

Stir in any combo of 1/2 c of dark choc chips, blueberries, raspberries, dried raisins, nut of choice.

In a greased square pan or pie pan or bread pan, place the banana mixture.  Depending on the depth of the pan will determine how long it will take to bake.  Check after 15 minutes and every 5 after until a toothpick comes out clean!!

Enjoy with a cup of hot herbal tea!

created by Char & a googled recipe

roasted chicken

Preheat oven to 425 degrees

Whole Chicken

Rinse, remove neck, giblets etc and save for making broth later

Dry the chicken with paper towels

On the inside of the chicken, place the following:

1 lemon cut in half (plus 2 more lemons for basting while roasting)

4-6 sprigs of thyme, rosemary, sage

2 garlic cloves smashed (skin and all)
1 shallot quartered

Rub the outside of the chicken with 2 TB of olive oil or fave oil

Sprinkle with your favorite seasoning such as: Tony Chachere's Creole Seasoning OR Trader Joe's Everything Seasoning OR your fave spice OR simply salt & pepper

Place chicken in a roasting pan breast side up (cast iron skillet, stone pan, oven safe glass dish or cake pan)

Roast chicken at 425 for 20 minutes (uncovered!) and then turn the oven down to 375 degrees.  Also place a meat thermometer into the meaty area of a breast by sliding it at a diagonal and NOT touching any bone.  Every 15 minutes, baste the chicken with it's own broth and squeeze a half of fresh lemon over it.  Roast until your thermometer reads 165 degrees.  Roasting my take 45-60 minutes depending on the size of your chix.  Remove from the oven and rest for 20 minutes with a piece of foil draped loosely over the pan.

Enjoy with mashed potatoes or cauliflower & fresh steamed broccoli.  

Bon Appetit!

Chicken Soup prep:

After dinner, pick all the chicken remaining on the bones and set aside.  Save the drippings from the pan, all bones (carcass), neck, giblets and place in a large pot.  Cover the bones, scraped drippings from roasting pan etc with fresh water, cover and place on medium high heat.  When it comes to a boil, turn down to simmer and let the magic happen for a couple hours.  Strain the broth, throw away carcass etc.  Cool and refrigerate broth overnight.  The next day, skim the fat off the broth.  Broth can be used for soup or whatever your heart desires.

created by Char

breakfast oats

Kickstart your day with a nutritious bowl of oats & such.....

For 1 serving:
1 c oat milk or fave alternative OR water

Bring to a boil & then slowly add:
1/2 c Organic Old Fashioned Oats (6 g protein)
1 TB Organic Chia Seeds (optional) (3 g protein)
few organic golden raisins (optional)
1 TB shredded unsweetened coconut (optional)

Stir, cover & simmer for 3-5 mins.  Cook until oats are tender but not mushy.

Add:
1/4 fresh organic blueberries or any berries or fruit of choice
1/2 banana sliced
garnish with shredded coconut
local honey drizzled if desired for sweetener
Optional: small slab or organic butter, drizzle of extra liquid, soft boiled or poached egg (added protein-skip fruit if going this route) & whatever else your heart desires

I believe in feeding myself with organic ingredients whenever available!  If you feel you do not want or can purchase with this mindset, be sure to thoroughly clean your fresh ingredients....actually organic & non-organic warrant a good washing!!

Enjoy & Bon Appetit!!

NEVER SKIP BREAKFAST!

created by Char

Loaded Veggie Soup

If you desire meat, 2 lbs of lean beef chunks cut into small bite size pieces1 large onion coarsely chopped

4 garlic cloves minced or finely chopped

Add to a pot or crock pot, cover and slowly cook until fork tender

Crockpot: 3-4 hours on high 

On Stove: 2 1/2-3 1/2 hours on simmer

Oven: 2 1/2 - 3 1/2 on 325 degrees

Pour all into a glass container and place in freezer to let the fat rise to the top. It may take about an hour. (To speed this process up, add a few ice cubes and watch the fat rise quicker!!) Skim all fat off the top and dispose. 

(Ok to use lean ground beef, turkey or lean meat of choice or skip completely-add 3 extra c of veggies to replace meat)

While waiting on the skimming phase, prepare veggies:

2 c of diced white or sweet potatoes (leave skin on for extra vitamins)

1 c fresh corn 

1 c 2” fresh green beans 

1 c carrots sliced

1 c celery sliced

Large can of diced tomatoes

1 medium onion chopped

2-4 garlic cloves minced

1/2 c coarsely chopped parsley

3 rosemary whole stalks

4-5 thyme whole sprigs

4 cups of beef broth or bone broth or veggie 

(Other optional veggies: peas, squash (leave the skin on!), yellow beans, snap peas, snow peas, drop spinach or kale in at last few minutes and on and on...stay fresh and all will be 👍)

Simmer for 3-4 hours on low. This is a great crockpot meal and a quicker meal in an Instapot. Each phase is worth the effort and leftovers are great to freeze!

Enjoy to the last bite!

Bon Appetit💜

created by Char

Chowder for your Soul

Large pot

2 T coconut oil, grape seed or avocado oil

1 large red or white onion chopped

3 celery stalks coarsely chopped

4 carrots sliced

3 garlic cloves minced

1 green pepper chopped

1 jalapeño finely chopped

Sauté for 5 mins

Add:

2 tsp turmeric

2 c veggie or chicken broth (or bone broth)

1 lb of ground turkey, chicken, lean meat or seafood desired (ok to put in raw)

4 red or white potatoes (or sweet pot or squash) cut in small bite size pieces

1 1/2 -2 c fresh uncooked corn or frozen

Add:  

4 c of oat milk, or fave alternative or milk 

3 T chopped fresh parsley

6 thyme sticks

2 rosemary stalks

Salt & pepper to taste

Simmer for 15-20 minutes until potatoes are fork tender! 

Enjoy the warmth and sense of calm each bite gives you!

Bon Appetit💜

created by Char