Thursday, July 6, 2017

Low Carb Coconut Curry Chicken and Cauliflower

Prescription for Wellness: {{Eat More Curry)}}This magical spice boasts so many health benefits including cancer prevention, reduction of heart disease, decreased risk of Alzheimers disease, improved bone health, improved immune function, decreased inflammation and enhancement of the livers detoxification potential.  Curry is a beautiful addition to so many different dishes.  The rich and complex flavor adds such an exciting dimension to what would otherwise be an ordinary eating experience.  Today, I am excited to share this clean, easy and delicious recipe with you.  This is a great way to incorporate more curry into your life.  Hope you love it.

1 lb organic chicken tenders (washed and pat dry)
1/2 head of cauliflower (washed and chopped into florets)
2 cups washed baby spinach
1/2 cup cooked chick peas
1 medium onion, diced
1 tablespoon curry powder of your choice (I used organic mild curry)
1 heaping tablespoon tomato paste
1 can light coconut milk
2 teaspoons brown sugar (optional)
2 tablespoons olive oil
Salt to taste

SautΓ© onion in olive oil over medium heat.  Once onion starts to become golden, add curry powder and s
autΓ© another few minutes.  Add the chicken, season with salt and sautΓ© for 3-4 minutes on each side until it is a nice golden curry color on the outside.  Add coconut milk, tomato paste and brown sugar (combine well so no clumps), cover and let the contents come to a boil, then reduce to a simmer (and cook covered).  This is a good time to taste and add a touch of salt if needed.  After about ten minutes, add the cauliflower florets, chick peas and spinach, mix and cook for another 20 minutes or until desired doneness.  

Sunday, June 11, 2017

Garlicky Honey Soy Shrimp (the ultimate weeknight dish)

If you have just a few minutes to make a super healthy dinner, you have to try this recipe out.  It's loaded with delicious flavor and if you make extra, you'll have leftovers for lunch tomorrow which is key.  I bought a pound of wild frozen peeled and deveined shrimp from Trader Joe's so the bulk of the work was already done for me.  Serve this over brown rice or just some easy roasted veggies.  It is seriously so tasty.  I can't wait for you to try it.

1/4 cup soy sauce reduced sodium
1 tablespoon honey
2 cloves crushed garlic
2 teaspoons grated fresh ginger
1 lb raw peeled deveined shrimp, washed and pat dry
1 scallion finely chopped
Combine first 4 ingredients well until honey dissolved for sauce. 

Heat 2 tablespoons olive oil in a skillet on high heat. Add shrimp and cook on one side for 1 minute, flip, add sauce and cook another 1-2 minutes.  Sauce will reduce and thicken.  Serve with the delicious sauce drizzled on top and garnish with chopped scallions.  

White Vinegar to Clean and Disinfect

We just moved in and I'm using only white vinegar to clean. Not only does it do an amazing job of getting the area sparkly and spotless, it is so powerful at getting rid of bacteria, viruses, fungus and mold in a SAFE way. While household cleaners out there get the job done, many contain chlorine bleach and other harsh chemicals that while effective at killing bacteria/viruses, are also killing us humans. These harsh chemicals leave residue that lingers on our food, toothbrushes and other household items we use regularly that come into contact with our bodies. Long-term exposure can lead to chronic illness and major medical conditions. Why not choose a safer, healthier, inexpensive and just as effective alternative? White vinegar is biodegradable, economic and safe to use around children and petsπŸ‘ΆπŸ»πŸΆπŸ±πŸ°.

Falafel Mediterranean Salad


If you're short on time and looking to pack in some healthy, nutrient-rich ingredients, here's a super easy and delicious salad to add to the list ✔️ For dinner tonight, I chopped organic romaine, arugula and baby spinach πŸƒπŸƒπŸƒπŸƒπŸƒ.......added sliced tomatoes, Trader Joe's fully cooked falafel (any falafel will do) and giant cooked cannellini beans in tomatoes sauce, feta, fresh chopped dill and quinoa. Then topped it off with a drizzle of balsamic and evooπŸ‘ŒπŸ»iTHis This literally took under 10 minutes to make and there was none leftover!  

The Amazing Health Benefits of Cinnamon

Add just a pinch of this magical spice to your daily routine to stay healthy and prevent chronic illness. In addition to cooking with cinnamon, I use it as an alternative to sweetener in my oatmeal, yogurt, on fresh fruits or even in my black tea. Here's why you should start sprinkling πŸ‘ŒπŸ»if you aren't already: decreases inflammation▪️stabilizes blood sugar▪️high in antioxidants ▪️promotes heart health ▪️improves cognitive function▪️boosts immune function▪️may lower cancer risk

Wednesday, February 15, 2017

Avocado Slices with Lemon-Soy Sauce

If you are an avocado lover like I am, you need to try this simple and delicious snack.  The lemon and soy sauce really bring out the yummy avocado flavor.  Avocados have so many health benefits including but not limited to promoting heart health, blood sugar regulation as well as anti-cancer properties.  So next time you are craving a delicious and refreshing snack, try this fabulous avocado dish!  I hope you like it as much as I do :-)

1 avocado sliced
1-2 teaspoons fresh squeezed lemon juice
1-2 teaspoons reduced sodium soy sauce
1/2 scallion finely chopped

Arrange avocado slices on a plate (or in a jar or tupperware if you are taking to work), drizzle with lemon juice and soy sauce.  Garnish with scallion and enjoy! 

Wednesday, February 11, 2015

Power Up in the AM with this Breakfast Pudding

Excited to dig into my Superfood Cold Oats every morning!!!
Breakfast is labeled the most important meal of the day yet so many of us skip this key meal in hopes that cutting back on these calories will somehow promote weight loss.  When counseling my patients on diet, I emphasize the importance of a well-balanced, nutritious breakfast for achieving a variety of wellness goals anywhere from healthy weight loss to an improved cholesterol profile, better blood pressure control and tighter blood sugar control.  In discussing breakfast options, it dawned on me that many of my patients were tired of the same old same old....I'd suggest bananas, whole wheat toast with some peanut butter or hard-boiled egg whites with hot sauce (one of my favorites!) but they wanted something new...something different...and of course something delicious.  That's why I am sharing my recipe for superfood cold oats with you today.  I have told many of my patients about it....those looking to reduce their elevated cholesterol levels, lower their blood pressure, lose weight or simply looking for a fresh and exciting alternative to the trusty banana (no offense banana, you know you rock!).  My tasty cold oats promote satiety so you wont be hungry an hour after eating.  And kids love them too!  I made them for my super cool cousins in 7th grade and they are definitely huge fans.  It's always really exciting for me when something tastes awesome AND you're reaping such amazing health benefits.  That's the goal.  Hoping you enjoy my delicious go-to energy boosting breakfast packed with superfood to fuel body and brain!  I have included my favorite variations for you to try but as always let those creative juices flow.  You just need the base and your creative spark ;)

Tuesday, January 27, 2015

Mmm Mmm Mediterranean Meatballs

These meatballs are healthy, delicious and perfect to make-ahead on the weekend.  You can enjoy them over whole wheat pasta with a marinara sauce and some parm, in a pita/flatbread with a tzatziki-like sauce and fresh herbs, incorporated into your favorite soups or over a salad for a healthy low-carb versatile and the perfect comfort food!