Posts Tagged ‘holistic 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!!!

You’re missing fried rice BUT you’re not missing the calories, saturated fat….yadda yadda. Here’s a great trade out for the old fried rice………..

Extra Virgin Olive Oil
2 Cups Cooked Quinoa
¼ – ½ Cup of Onion
1 Red/Green Pepper – cut into large pieces
Fresh Lemon Juice to taste
( 1 Tsp of Braggs Amino)
Omega Rich Whole Egg
Organic Sea Salt & Pepper to taste
I always add chicken for a complete meal

This is another “Down & Dirty” recipe that I use to cook up quinoa in a NY minute!!! Big on taste & good for you without slaving in the kitchen all day. My kinda cooking☺)

Splash or spritz your pan with Evvo and heat up pan. Place onions & peppers in pan and sauté. If you want a complete meal – add chicken & cook it now. Add cooked quinoa and heat throughout. Now you get to make “The Big Decision” would you like to add lemon juice for a light taste or use Braggs Amino for a salted soy sauce kinda dish?? Ahh…decisions… Once you’ve made your choice – make a hole in the center of the pan and cook your egg. Break it up once cooked and stir throughout quinoa. Salt & Pepper to taste and BAM you’re done!!!

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.

I grew up always hearing that its better to give than to receive, that was my Catholic upbringing. I prefer to be on the giving side of things: afterall isn’t that what its all about? 16 years of Catholic school education….you get the picture.

Oh sure I’ve read lots of books about sharing your gifts with the world and it’s in giving that we receive with total emphasis on giving.

This year I have learned a great deal about being on the other end – the end of receiving. And let me tell you there is no greater gift to give yourself than the gift of receiving.
Moving to Arizona in the summer of 2010 was the fulfillment of a dream come true. But it wasn’t short of life’s hiccups. I have had many humbling experiences lately and its enabled me to grow in ways I never knew possible.

I attended mass on Father’s Day with a heavy heart. My Dad is fighting terminal brain cancer and he lives in NY. I set the intention before going to mass for a sense of peace for me and healing for my Dad.

The sermon by the priest started off …………..a true story about a 5 year old boy who was born blind & the parish who raised money for him to have surgery to restore his vision. The boy and his parents traveled to Massachusetts for the surgery. The young boy was known for carrying around a teddy bear that never left his side. The bear was described as “Flea-ridden” his left eye was hanging by a prayer, an ear had been bitten off and stuffing regularly was being stuffed into the bear’s right side. The bear accompanied the boy throughout the pre-op and doctor meetings. The boy’s mom had offered to replace the bear with a “Build a Bear” but the young boy wouldn’t have it!! The surgeon made sure that the bear was placed as close to the boy as possible during the surgery – ensuring it would be placed in his bed during recovery so that he would find it upon waking.

The surgery went as planned and the family was to return back to the hospital after several days for the removal of the bandages. The big day finally arrived and as soon as the bandages were removed the boy clutching his bear began to sob !! Can you imagine the 1st time he saw his parents and the world after 5 long years of living in the dark!!! He was crying tears of joy running into the arms of his parents!!! He was finally introduced to the surgeon who was responsible for giving him his sight – he was overwhelmed with gratitude and asked the doctor “How can I pay you for giving me my sight – it must have cost a lot of money” the little boy handed him his beloved teddy bear. The doctor smiled and thanked the little boy. Can you imagine how the Dr felt when the boy gave his most beloved treasure??? By graciously receiving the gift the Dr made the little boy feel like a million bucks!!!

The doctor placed the teddy bear in a glass case with a plague that reads “Here is the greatest amount of money I have ever received for a medical procedure.” And it’s dated. It still stands today in the hospital. it was in accepting this gift that the dr received the biggest gift of all – that of receiving.

This story brought me to tears during the homily. I had an “aha” moment – at 48yrs of age I finally got the true meaning of receiving. Its not giving in that we receive as much as it’s receiving with an open heart. Let the giver experience the gift of giving!!! Honestly until you have received you haven’t truly learned to give.

Happy Saturday!!!

This tapenade can take regular chicken or fish to a new level of delish:) OR  you can use endive lettuce leaves to dip into the deliciousness!!

1 Avocado

1 tbsp Cilantro

6-8 Green Olives, chopped

1 Tsp Red Onion, chopped

1 Tbsp Lime Juice

Celtic Sea Salt

1 Head of Endive, separate leaves

Mix all ingredients in a bowl except the endive.  When mixed serve in a bowl and use endive leaves to dip.

A Caribbean Meal straight from the Tropics & it’s ready in 25 minutes!!

MEAT

1/2 Cup of Fresh Orange or Pineapple Juice

2 Tbsp Jerk Seasoning

2 Tbsp Finely Chopped Fresh Cilantro

1 (1 1/2 lb) Grass Fed Beef Flank Steak

RICE

1 Cup Coconut Milk (unsweetened)

1 Cup Long Grain Rice (brown is preferred)

1/2 Tsp Sea Salt

2 Tbsp Finely Chopped Fresh Cilantro

1)  For the Steak – in a small glass bowl combine juice, jerk seasoning, and cilantro.  Transfer to a large glass container with a sealable lid.  Add steak and seal the lid.  Refrigerate 8-24 hours, turning occasionally.

2) For the Rice – in a medium saucepan combine 1 1/2 cups water, coconut milk, rice and sea salt.  Bring to boiling over medium high heat.  Reduce heat to low; cover and simmer 20-25 minutes or until the rice is tender.  Remove from heat and season with sea salt to taste.

3) Meanwhile, remove steak from marinade and discard. Coat grill with olive oil.  Preheat grill to medium (300-350 degrees F).  Place steak on grill and cook 10 minutes per side for medium rare. (or however you like)

4) Remove steak from grill and let stand 10 minutes.  Slice steak diagonally across the grain into thin slices.  Serve with rice and sprinkle with cilantro.

Serves 4 Super Lucky People

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)

If food labels said “Sugar” it would be a cinch to figure out what foods to eliminate. That’s why the burden lies with us………………………. and Knowledge is Power!!!!

CODE WORDS FOR SUGAR

This list is just a Start and by no means inclusive!!

FRUCTOSE
AGAVE
DEXTROSE
CANE JUICE CRYSTALS, EXTRACT
CANE SUGAR
MOLASSES
FRUIT JUICE CONCENTRATE
FRUIT JUICE
SORBITOL
TURBINADO SUGAR
DEHYDRATED CANE JUICE
CORN SYRUP (OR HIGH FRUCTOSE CORN SYRUP)
SUGAR
INVERT SUGAR
LACTOSE
MALTODEXTRIN
HONEY
MALTOSE
GLUCOSE
SUCANAT
BARLEY MALT

Regardless of how they spell it – ALL of the above are SUGAR!!!!

Sugar is a common ingredient in most processed foods, even if it doesn’t taste sweet. That’s why you need to check out the food label and be a “Label Detective”. Salad dressings, ketchup spaghetti sauce and peanut butter often contain some form of sugar. Despite the sugar not being listed in the top ingredients, it might have 2-4 different types of sugars included:☹

Don’t’get schnookered by the healthy packaging and how it screams out to you – instead do some sleuthing and check out the food label and ingredients as they always tell a different story.

Remember you are now “Armed and Dangerous” and ready to select the healthiest and best tasting food for you and your loved ones!!!