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