Posts Tagged ‘health coach’

This dish can be put together in 20 minutes & your guests will think you were slaving over a hot stove all afternoon!!! It’s best served with Angel Hair Pasta – I recommend Dreamfield Pasta if you are concerned about glycemic load. Otherwise go gluten free!!

4 – 4oz chicken cutlets (trimmed of fat)
¼ Cup Minced Fresh Onions
2 Cups Chopped Tomato (or low sodium organic canned)
2 ½ Tbs Organic Extra Virgin Olive Oil
4 Garlic Cloves Crushed
¼ Cup Sliced Green Olives
¼ Cup Black Olives
1 Tbsp Chopped Fresh Oregano
1 ½ Tsp Chopped Capers
½ Tsp Crushed Red Pepper
Sea Salt to Taste

1. Heat Stainless Steel skillet over medium high heat & add 1 Tbsp of EVOO and coat pan.
2. Add chicken & cook until done – approx 5 minutes.
3. When cooked remove chicken from the pan.
4. Add remaining olive oil, onion, & garlic & sauté for 1 minute.
5. Add tomato & remaining ingredients & bring to a simmer. Cook until the sauce is slightly thickened. Stirring occasionally.
6. Plate the chicken & serve with the tomato sauce!!!

I know, I know I didn’t use anchovies!!! So feel free to add them if you like))

I also Love the Puttanesca on my White Fish!!!

1 Bunch of Kale or Collard Greens (chop with a knife into small pieces or use a fine slicing blade of a food processor)
½ Cup of Extra Virgin Olive Oil
½ Cup of Lemon Juice
½ Cup of Avocado Cubed
1 Tsp Chili Powder or Chinese 5 Seasons Powder
½ Tsp Celtic Salt

• Place chopped greens in a bowl, mix remaining ingredients in a separate bowl, use your hands to massage the seasoning into the greens. Cover and left the kale marinate in the ingredients.

• Cut tomato of choice into small pieces and cube avocado and add right before you serve the salad.

I love the ginger salad dressing at Benihana’s. This recipe is fantastic and can be used on your favorite salad of choice.

1/4 cup Organic Virgin Olive Oil
1 Tbs Sesame Oil
1/3 cup Rice Wine Vinegar
1 tsp Soy Sauce or Bragg’s Amino Acids
2 Tbsp Freshly Grated Ginger
2 Tsp Sesame Seeds

Mix all ingredients together and use.

Keep refrigerated. Will keep in fridge for a couple of weeks.

Used to love the days when I had an herb garden!! Basil is my favorite herb.  Here is a quick down and dirty Pesto made with walnuts rather than pine nuts.

1/2 cup of Garlic

2 cups Fresh Basil Leaves, packed

2 cups Raw Walnuts

1/2 cup first cold pressed extra virgin olive oil

Makes 3 cups

In a food processor or blender, homogenize garlic and basil leaves.  Stir in olive oil.  Keeps 5 days in the refrigerator.

Pass on the pasta and serve it over spaghetti squash.

This recipe is from RAW: The UNcook Book – Juliano Brotman & Erika Lenkert

It hails from the Andes Mountains in South America, where it was a staple for the Incas.  It has a delicious nutty flavor.  Pronounced (keen-wah), Quinoa. Quinoa has all 8 amino acids (proteins) and therefore has better protein value than any other grain.

Next time you’re in Whole Foods pick up a bag.  Here’s how to cook it up – down and dirty…….

1 Cup Quinoa

1/2 Teaspoon Sea Salt

1 3/4 Cups of Water

It takes approximately 25 minutes to prepare and this recipe yields approximately 2 1/2 cups.

Rinse quinoa thoroughly – (as it has a soapy reside that needs to be rinsed).  Placed rinsed quinoa, salt and water in a 2 1/2 quart pot.  Bring to a boil, reduce heat to low, cover, and let simmer 15-20 minutes.  Don’t stir the grain while it is cooking.  Test for doneness by tilting the pan to one side, making sure all of the water has been absorbed.  Fluff with a fork before serving.

Make a big batch and use in the am as breakfast by adding some walnuts and a bit of almond milk.  Use as lunch by adding cranberries, sauteed onions and veggies, cut up chicken into strips and toss with some olive oil and fresh lemon juice, sea salt and fresh pepper!! VIOLA…………………………

I love quinoa because its sooo versatile and I can cook up a large batch and use it for a few meals!!! Single moms need to be economical with their time!!!!

1 1/2 Pounds Trimmed String Beans

4 Tablespoons Cold Pressed Extra Virgin Olive Oil

2 Minced Garlic Cloves

1/4 Cup Chopped Fresh Parsley

1 Tablespoon Grated Lemon Peel

Sliced Almonds (optional)

Place string beans in a large pot of boiling salted water until crisp tender, 4 minutes approximately.  Drain.  In a small pan put about 1/4 cup of water and the garlic.  Water saute the garlic for about 2 minutes, until the water evaporates.  Turn off the heat. Stir garlic with olive oil, parsley and lemon peel.  Let sit for about 5 minutes to absorb the flavors.  Mix with string beans and sea salt (to taste).  Add sliced almonds (optional)

3lbs Trimmed and Cleaned Brussels Sprouts

1/2 Cup Organic Extra-Virgin Olive Oil
1/2 Cup Hand Grated Parmesan Cheese
Sea Salt or Celtic Salt
Fresh Ground Pepper

• Preheat oven 450 degrees. Coarsely slice the brussels sprouts.

• Place brussels sprouts on 2 separate baking sheets and toss with the olive oil. Use less oil if desired. You want to be able to coat the sprouts evenly. Season with salt and pepper and spread in baking sheet.

• Halfway through cooking – stir brussels sprouts

• Roast for approximately 25-30 minutes until tender. They will be browned sporadically throughout.

• Toss and Sprinkle with Parmesan Cheese and cook until the cheese is melted.

Bon Appetit!!!!!!

1 Salmon Filet

1 Tablespoon Butter

1/4 Cup of Finely Crushed Macadamia Nuts

1/4 Teaspoon of Fresh Ginger

Sea Salt and Pepper to taste

Drizzle with Macadamia Nut Oil

Melt butter and heat ginger.  Dip the salmon in butter mixture and roll in macadamia nuts.  Place in a baking dish top with remaining nuts and drizzle with macadamia nut oil (optional).  Season with salt and pepper as desired.  Bake at 375 degrees for 20 minutes or until fish is tender and nuts are slightly browned. Top with fresh lemon juice!!!

• Wild Salmon
• 2 Tbs Chopped Garlic
• Organic Extra Virgen Olive Oil
• Fresh Dill
• Organic Lemons
• 2 Tbs Bragg’s Amino Acids or Tamari

Preheat oven to 350 degrees.  Lightly coat salmon in olive oil, sprinkle garlic and Bragg’s Amino Acids over the top, add chopped dill and cover with aluminum foil.  Cook for 12-15 minutes.  Leave oven door slightly ajar for last 3 minutes to steam the fish.

Serve with lemon slices

From a rational perspective we all know how important it is to eat well but its not enough to motivate some, so maybe cold hard cash is the incentive you need to re-work your diet!

1) INCREASE YOUR SALARY – Although its not supposed to happen the reality is employers may not hire an obese or overweight individual due to the risk of increased health care costs.

2) SAVE AT THE DOCTOR’S OFFICE – The annual medical bill for an obese individual is  $1,429 are higher than a non-obese person.

3) EAT LESS – SPEND LESS -  You never know. If the average dinner costs $5.00 and you split them in half, you save $912.50 a year!!!

4) CUT YOUR INSURANCE PREMIUM – Overweight policy holders pay higher premiums because of their increased health risk.

So the question is this: CAN WHITTLING DOWN YOUR WAISTLINE ADD SOME CHA-CHING TO YOUR PURSE?