Turkey Muffins

By:  Maria

No time during the week to cook? Need a recipe that's easy to throw together, easy to multiply, freezes well, gives you a good amount of protein for either pre/post workout and is completely portable?

Look no further!

I have these in my fridge frequently and everyone in my household snatches 1 or 2 or more for breakfast, lunch, quick snack or dinner.

Ingredients

2 lbs ground turkey (I have also used my grass fed beef)

2 eggs

1 small onion (finely diced - food processor!)

1 small sweet red pepper (finely diced - food processor!)

1/2 almond/coconut flour**

1 tsp thyme

1 tsp cumin

2 tsp dried yellow mustard

1 tsp black pepper

1 tsp sea salt

2 cloves garlic, minced (in a rush? Use 2 tblsp garlic powder instead!)

Coconut oil

Preheat oven to 375 degrees.

Lightly coat 12 cup muffin pan with coconut oil

Mix all ingredients in large bowl.

Roll mixture into the size of a lacrosse/racquetball (yep, that big!)

Bake 40 minutes

Makes 12 muffins

**I have also used 1 cup oatmeal for my kids instead of almond flour

Restaurant Review #3

By:  Maria




How often do you venture outside of your comfort zone when dining out? Do you find yourself frequenting the same place over and over again?

Being familiar with a place will certainly keep you comfortable, but don't you ever want to venture out and try some place new...something different?

The Cafe Niche is a locally owned restaurant that believes food should be fresh, made with locally sourced meat and produce (sustainably sourced fish flown in daily!), served simply and should always emphasize healthy eating.

A favorite of locals, the Niche is quietly sequestered in a neighborhood and the atmosphere mirrors the location - quaint, neighborhood cafe. The menu, although seemingly simple, has a wide variety of delicious options and also includes the option of small plates for those that may not want a full entree - I love that!

Whether you want a quiet place to have a simple, yet fulfilling breakfast, or a more lively lunch with friends or a wildly popular dinner-for-two; Cafe Niche will not disappoint.

Roasted Chicken - herb, lemon, garlic marinated chicken with quinoa and arugula salad.

Morgan Valley Lamb Tenderloin - marinated in lemon, olive oil, garlic, oregano, Dijon with herb roasted potatoes and artichokes.

Apple & Candied Walnut Salad with Point Reyes Blue Cheese and Champagne Vinaigrette

Avocado Stuffed Eggs

By:  Maria

It doesn't get any easier than this, folks!  If you don't regularly have these two ingredients as staples in your kitchen.....we need to talk - seriously.

Hard boiled eggs - halved, yolks removed

Avocado - mashed

Yes, there are a WIDE variety of ingredients you can add to the avocado.  Get creative.  For those of you that like simplicity, however, these are great as-is.

Macadamia Crusted Spinach Stuffed Chicken Breasts

By:  Maria



Some of my best meals occur when they aren't planned, scheduled or rehearsed. I look in the fridge, find some basic staples (the kind that everyone should have...see recipe) and throw together an improvised meal. This one turned out so good the first time, it has become a favorite in this household. What I love about this one, is there are a wide variety of ingredients* you can use, substitute or replace and it will still be delicious each time.

Ingredients

Coconut oil

1 cup onion, finely diced

8 oz. spinach leaves

1/4 cup fresh dill (or 1 tsp dried)

1/3 c feta (optional, if you are ok with dairy)

1/4 c diced sun dried tomatoes packed in olive oil

Sea salt (optional)

Pepper (optional)

4 chicken breasts, with a slit cut halfway along the long side

2 eggs, beaten

1 cup macadamia nuts (I have also used cashews) - processed in food processor until you have fine crumbs

Preheat oven to 375 degrees.

Warm a bit of coconut oil in skillet. Add onions and saute until you get a golden color. Add spinach and cover skillet, cooking until the spinach is wilted (this will only take a couple of minutes). Dump onion mixture in a large bowl. Add dill, feta (if using), and sun dried tomatoes, salt and pepper. Mix well.

Sprinkle chicken with salt and pepper (if using). Place eggs and macadamia nuts in different bowls. Grease a baking sheet with a bit of coconut oil.

Stuff each chicken breast with equal amounts of spinach mixture.

Dip each chicken breast in egg, then in macadamia nuts and place on baking sheet.

Bake 45 minutes.

*Some ingredient ideas for the stuffing that I have used would include caramelized onions (whoa!), bacon (duh), sausage, many vegetable combination, prosciutto (mmm), chocolate (kidding....just making sure you're still paying attention!).

Berry Sorbet

By:  Maria

The intermittent warm days always makes me want summer here NOW. This year, however, I will try being patient and enjoy the unpredictable spring weather; knowing that summer will be here before we know it.

One of the many food pleasures of the impending summer is homemade sorbet - fruit is in abundance during the summer, but there are a few seasonal fruits that begin to appear late spring (strawberries, kiwi!) .

For this recipe, fresh fruit is always the best choice, but I have made sorbets in the middle of winter and have used frozen berries - works well also.

Ingredients
1 can coconut milk(full fat, unsweetened)
2 c berries of choice
1 ripe banana (the old ones work best!)
1 tsp vanilla
handful of raw nuts (pecans, walnuts or almonds)
unsweetened coconut flakes to taste (optional, but good!)

Throw ingredients into a food processor and process until creamy.  Place in freezer until firm, or - if you absolutely cannot wait - eat.
You can use any combination of fruit to customize your sorbet!
Enjoy!



7 Steps To Optimal Health

By:  Maria

The health of Americans has been on a steady decline and seems to be quickening at an alarming pace. For the past 50 years, the medical community has robustly recommended and encouraged a diet that is low in fat and high in carbohydrates. The claims have lead us to believe that by following those recommendations, we will be healthier and would avoid or reduce risk of disease and disorders.

How has that worked out for us?

Well, let's take a look...



• Diabetes and Obesity is now affecting 100 million Americans
• 9 out of 10 Americans will develop high blood pressure
• Of those born in 2010, 1 out of 3 will develop diabetes
• Rates of heart disease are projected to double in the next 30 years

The future isn't looking very bright, is it? We are not getting healthier, we are getting worse! It's clear that following the recommended approach has not only failed our health, but has been a contributor to what is considered to be an epidemic of modern diseases.

The modern diseases share a common basis: poor diet, lack of sleep, unmanaged stress, nutrient deficiencies, lack of exercise, toxins, even medications.

The conventional solution has always been to rely on medication (i.e., drugs) without the emphasis on figuring out the underlying component at the root of the problem. It hasn't worked. The best thing we can do is empower ourselves to prevent these issues without the necessity of drugs or even invasive procedures.

• Nourish your body - eat a wide variety of colorful vegetables, lean meats, fish and seafood, healthy source of fats.
• Avoid consuming toxins - including cereal grains (especially refined flour), omega-6 industrial seed oils (corn, cottonseed, safflower, soybean, etc.), sugar (especially high-fructose corn syrup), processed soy (soy milk, soy protein, soy flour, etc.)
• Eat whole food - whole means unprocessed, unrefined, ideally pasture-raised and wild, local and seasonal is ideal and, whenever possible, organic.
• Heal your gut - an unhealthy gut equates to an unhealthy immune system. Our immune system relies on a healthy gut, given the fact that 75% of our immunity comes from our gut. Contributors to an unhealthy gut include: antibiotics and other medications like birth control and NSAIDs, a diet high in refined carbohydrates, sugar and processed foods, a diet low in fermentable fibers, dietary toxins like wheat and industrial seed oils that cause leaky gut, chronic stress, chronic infections.
• Learn to manage your stress - we all have stress, some more than others. The key is learning how to manage that stress. You can be nourishing your body with good nutrition and exercise, but if your body is under constant stress, you will still be at risk for modern diseases. Avoid stresses by: learning how to say "no", avoiding people or situations that stress you out, reduce or eliminate media exposure that leaves you stressed, forget about arguments or debates that lead to nowhere, practice acceptance, learn to be grateful, expose yourself to situations that cultivates compassion and/or empathy, learn to manage your time.
• Get quality sleep - don't laugh; it can be done. Knowing that your health is truly dependant on how well you sleep should be a motivating factor to emphasize this often ignored issue. If not, maybe knowing the effects of sleep deprivation will: compromised immune system, contributes to being overweight/obese, cognitive decline, mood/mental health problems, chronic inflammation, shortens lifespan. More here.
• Enjoy life, reintroduce fun - I'm not talking about finding a distraction (spending hours on facebook, or watching TV), I'm talking about finding something that brings you pleasure, relaxation and a feeling of absolute peace. Whether it's getting a soothing massage, walking a quiet trail at a leisurely pace and without time constraints, listening to some soothing music while sitting in the warmth of the sun, or watching a baby sleeping soundly. Just do it for pleasure and nothing else.



Beef & Veggie Lettuce Cups

By:  Maria

Do you ever have those days that are hectic and busy?

We all do, right?

The last thing you want to do is worry about spending too much time preparing dinner.  However, you need to eat and you know better than to grab a fast-food item.

This recipe will not require much time and effort, but will yield an incredible amount of flavor to your meal.

Ingredients

4 tablespoons coconut oil

½ cup yellow onions, diced

½ cup green onions, chopped

½ cup red bell pepper, diced

½ cup yellow bell pepper, diced

½ cup carrots, shredded

2 cloves garlic, minced

1 pound grass-fed beef

2 teaspoons chili powder (optional)

2 tblsp coconut aminos

2 to 3 tablespoons fresh parsley or cilantro

Salt and Pepper to taste

Lettuce leaves (I use romaine), washed and dried

Additional toppings of choice: Avocado, Guacamole, Salsa, etc

Heat 2 tablespoon oil in a large skillet on medium heat. Add the onions, green onions, bell pepper, and carrots and cook until all are softened, about 2-4 minutes. Add the garlic and cook for an additional
minute.



While the vegetables are cooking heat another large skillet on medium heat and add one to two tablespoons of oil to coat the bottom of the pan (or, wait until the veggies are done and use the same pan). Dump ground beef into the pan and sprinkle with chili powder (if desired - my young'uns don't like that kind of heat, so I substitute with a smoked paprika instead). Cook the beef thoroughly and crumble into pieces. Once the beef is cooked, stir in vegetables and sprinkle with coconut amino's, salt & pepper to taste (and more chili powder if desired). Remove from heat and stir in parsley or cilantro (we like the flavor of cilantro).
To serve, place the beef vegetable mixture into lettuce cups and serve with toppings of choice. I use avocado or guacamole and some pico de gallo that I have one hand.

Nutrient-Filled Salad

This is one of my favorite salads that I will eat for breakfast, lunch or dinner with some basic staples that everyone should always have in their kitchen.  I will frequently make extras for leftovers, espcially for quick and easy breakfasts on the go.  It contains the two most important nutrients that will not only fuel our muscles (protein!), but will give us a legitimate and solid source of energy we need to help us during those tough workouts (healthy fats!).
You can eat this as-is, or top with chopped macadamia nuts or roasted pine nuts for some texture, or dump on a lettuce leaf for a quick and delicious wrap.


1 ripe avocado, chopped into chunks
2 boiled eggs, chopped into chunks
1 medium-sized tomato, chopped into chunks
Juice from one lemon wedge
2-4 cooked pieces of bacon, crumbled (optional)
Salt and pepper to taste

Mix all ingredients together, stirring not too much, but just enough to make some of the avocado and egg into mush.

That's it!

Enjoy!