Gluten Free Banana-Almond muffins (and pancakes!)

Inspired by the flavor of almond butter and bananas, I decided to bake this morning, and created pancakes and muffins.

1.5 cups almond flour (aka almond meal)
2 mashed up bananas
2 eggs, room temp
2 tablespoons almond butter
3 tablespoons milk (any kind, almond, etc)
1 tablespoon maple syrup or agave
Dash of salt

Preheat oven to 350. Mash bananas, add almond butter, syrup and eggs, keep mashing. Combine salt and almond flour and stir into your wet mixture. Stir and let sit for a minute or two. Spoon into muffin tray and bake for 25 minutes until a fork comes out clean. Top with a slice of banana or drizzle of almond butter and a whole almond on top!


Now remember, almond flour has just as much fat and protein as almonds, and bananas are carby - so you're looking at about 150 calories per muffin, 10g fat, 5 g protein, 15-20g carb. Still, they are healthy as a balanced breakfast and super delicious! It's probably about the same as eating oatmeal with almonds & syrup or rice cakes and almond butter and jelly.

Enjoy! Os quiero muchísimo!

Healthy breakfast: get your greens (and love it, too)

Eggs with extra egg whites -- add protein without adding fat

Arugula or spinach on top -- adds calcium, vitamins and flavor

sprinkle of Parmesan cheese -- for salty nutty flavor

salt & pepper

You can also grill onions, peppers and mushrooms with the eggs, as I usually do

Smoothie is 1/2 banana, 1/2 pear, 4 or 5 strawberries, some frozen raspberries, a handful of spinach, vanilla almond milk, a tablespoon of yogurt, and a few mint leaves.

The perfect breakfast.

Healthy snack: almond butter & fresh strawberry cruncher

I'm calling this a cruncher because rice cakes evoke thoughts of cardboard, which is SO far from the truth. Sure, they might have tasted like that in the past, but then Quaker got smacked in the face with Lundberg and the rest is history. If you still buy Quaker rice cakes then I'm sorry for you because you probably are still munching on cardboard.

So now that we've cleared that up -- lets talk about the cruncher. Almond butter is my downfall, so I have to just say a jar will last me 4 or 5 months. Really. Have no more than a tablespoon at a time, every few days or weeks... its a special treat for me. When I go there I want it to be super yummy, so I top it with fresh strawberries or bananas and a drizzle of agave. 

This is a terrific pre-work out snack because it provides carbs for quick energy and fat for sustained energy.

Spicy Vegetarian Tofu Curry

This is very simple to make but impressive to serve. You can substitute chicken, fish or beef if you dont like tofu, but I usually eat vegetarian once a week, and this is a great way to make a powerful vegetarian dinner for the family (ie my boyfriend).

Slice vegetables into strips and pieces that are about the same size. That means your onions, bell peppers, carrots and zucchini can be in strips, and your mushrooms, broccoli and other buttony flowery veggies can be in pieces. Grill them all together in a little olive oil and add some jalapeno peppers in strips if you (or your man) like the spice.  I take them out at the end and use as a garnish on his plate, that way I still get a little spice since they cooked down with the other veggies. 

Meanwhile heat up another skillet and arrange your sliced tofu (strips like sticks of doublemint gum) evenly in the pan.  Once they brown on one side (about 10 minutes) flip and sprinkle some cumin over the top of each. Keep stirring your veggies too, until they are soft but still al dente. I'm not a raw foodist, but I appreciate the theory behind raw food -- that when you overcook veggies you are turning them from alkaline to acid, and that our bodies are constantly looking for more alkaline.  Keep your green veggies fresh and green and your onions clear even while cooking.  

Once everything is nice and cooked, combine the tofu with veggies, and add a tablespoon of curry powder, a teaspoon of crushed garlic (I buy the glass jar from TJs) and a can of low-fat coconut milk.  Simmer and cover, stirring occasionally for about 10 minutes.  

I like to cook rice in chicken or vegetable broth instead of water, and I add herbs, spices and onions right before I cover it.  Enjoy!

Gluten free Veggie Pomodoro

My darling Italian friend made this for her fiancee the other night and he said he likes it better than pasta. So... 

Slice onions, peppers, zucchini, carrots, yams, mushrooms and anything else you love into long thin strips -- think like you're making linguini with veggies. Its fun. Sautee the veggies in a little olive oil until tender and al dente.  Pour your favorite tomato sauce into the pan and cover for about 5 minutes. Serve with fresh basil and Parmesan cheese. 

This is the best low-cal Italian recipe and SO simple to make, especially after a long day, a hard yoga class or a cold run outside. Try it and let me know what you think!

Event day eating: DO's & DONT's

So you have a big event at 5pm... What's the best way to prep your body all day while you're getting ready?

DO:

- drink water all day, carry and re-fill a Smartwater bottle around with you to all your appointments

- breakfast: a fruit and veggie juice or smoothie to get your energy going but not fill you up too much

- have a few juices (I like Suja), especially ones that are full of veggies, because they will give you all the nutrients you need without bloating you

- have a few cups of raw spinach (not too much or you'll be bloated later) for the fiber

- drink Keffir as a snack after you work out 

- work out: do a 30 minute interval sprint or 45 minute swim workout to get your body lean

- work out: do push ups right before you shower, and again right before you put on your dress -- they will pump up the muscles

- work out: if you can do pushups in your dress, do 'em whenever possible

- lunch: have egg whites with spinach and a drizzle of olive oil, dill & basil

- have some olive oil with your spinach, or some almonds with your keffir

- use dill, basil and lemon to flavor things

- drink sparkling water between champagne while you're getting ready

DON'T:

- have salt or cheese -- instead use herbs and lemon to season your food

- skip meals -- you'll get drunk and sick when the champagne comes around

- eat a ton at the party -- you'll feel sick and bloated in your dress

- have any sugar, even at the party

- drink cheap ANYTHING, especially champagne

- eat lots of carbs -- they will bloat you

- take laxatives -- bad idea

- drink a lot of water right before you put on your dress, or a lot during the pre-party or you'll have to pee every 5 minutes

- do shots, ever.

- eat until you're full, ever, during the day especially -- you want to leave lots of room in your tummy so that you're dress fits right

Marjoram-Basil Dressing

For those of you who don't have the time to wiki "marjoram", I did it for you. I was looking for oregano yesterday at Whole Foods (to make beef & zucchini meatballs), picked up a bunch, smelled it, and red the tag: marjoram. Hmm... smells like oregano, looks like oregano, I'm gonna get it. 

Wikipedia says that oregano and marjoram are synonymous, which is why my clever little nose got confused and assumed Whole Foods was mismarking their herbs.  I always think an exotic name either encourages people to spend more on something or totally discourages them from trying it. Its like "haricot vert" vs "string beans": to you tell me which ones makes you drop the dough at a restaurant. duh.

So here's a simple recipe with marjoram, or oregano, whichever you chose to drop your dough on:

Fresh basil, 6-7 big leaves

Fresh marjoram or oregano, 10-12 small leaves

A small, freshly picked lemon from the tree outside (a small but notable pleasure of mine since moving to California, actually introduced to me early while watching Cher pick a lemon through an open window in Clueless)

Organic extra virgin olive oil, 2 tablespoons

Hawaiian sea salt (if your best friend's aunt doesn't live in Hawaii and make homemade seasalt for fun, you might have to get store-bought salt), JUST A TINY PINCH

Freshly ground black pepper, 1/2 teaspoon

Optional: Dijon mustard, nonfat plain Greek yogurt

I have always wanted a mortar and pestle, so here's a great chance to use it. Chop the herbs and grind with the pestle in olive oil, salt and pepper. Add the lemon juice and churn more. Its really fun, I promise. If you don't have a mortar and pestle you can totally use a a fork in a bowl. 

Once its nice and muddled, add about a teaspoon of Dijon and a teaspoon of Greek yogurt, if you'd like.  This recipe makes about 2-3 tablespoons of dressing, so augment the proportions if you want to make a delicious fish or chicken marinade, pasta or potato salad dressing, or larger salad for a group.  Another interesting fact about marjoram/oregano is that in Greece and Turkey its a symbol of joy, so share with friends and spread joy!

Roasted Chicken lunch salad

Grilled scallions (chopped), arugula, basil, grape tomatoes & roasted chicken with evoo-lemon-greekyogurt-Dijon dressing, salt & pepper. So healthy. So easy. So delicious. 

Suja Cleanse DAY TWO

After almost fainting while teaching my second Sculpt class last night, I decided that people with low blood sugar are not suited for a juice cleanse. I really felt terrible by 7pm, even though I had a delicious Green Supreme juice at 6pm and was totally alert during my first class. Then it all went really downhill...

I got very dizzy, sweaty and foggy, so I pushed through my normal good-byes at the studio, smiled as I locked up, and drove straight home. I pulled out the poached salmon, turned on the microwave that I never use, and made some salad with romaine lettuce, olive oil and lemon juice. I know -- you aren't supposed to eat anything -- I still had my Vanilla Cloud juice waiting for me, but my brain was not firing right, and I needed to take care of my body more than anything.

So, my thoughts on juicing: good for you if you love it and it works. I actually think it was great to try for a day, and I would do a one-day cleanse again, although I like the idea of having a small real dinner at the end of the day. More interesting than my story of yesterday, is how I feel today -- I feel like my stomach is smaller, like I am not as hungry, and that I can enjoy smaller amounts of well-chosen food.  I think juicing resets your mind to appreciate food, and that is a good thing. I would even try more intense cleanses for JUST A DAY, but no more. I like the idea of eliminating something you love to test your discipline and gratitude. Therefore, if you're looking for a really yummy juice cleanse, I recommend Suja, even if its only for a day.

P.S. you might be wondering what happened to the other 2 days worth of juices... well, Mike has taken up the challenge and I'll report back with HIS results tomorrow. Stay tuned! Man on a cleanse...

Day ONE 5pm

I decided to take a multi vitamin and a sudafed, because I've heard that sudafed gives you a little buzz like any amphedamine. I'm sure this is abusing the drug, but honestly my body is an experiment right now. It actually helped, although it might have been mental, and I suddenly clicked on a new part of my brain - what about flavored waters and teas! I opened a fizzy berry sparkling water and it tasted as good as champagne. Tonight I'm going to put some lemon in it as a drink next to my "dinner". My dad always had at least 3 drinks in front of him: water, wine, whiskey, milk ... he'd exclaim "multiple beverages!" and smile his gappy-tooth smile to anyone who looked puzzled. I've always loved that image.

So, here I go off to the studio to teach, and I'm feeling great - I don't even feel hungry! I think the multi-vitamin did something wonderful to my brain and body. Go figure.

3-day Suja Juice Cleanse: Day ONE

So... Since everyone at my studio loves Suja juices, and I have always loved having one or two a week when I'm hungry and need a good healthy snack to get me through to the next meal, I decided to try a 3-day cleanse.

Let me start by saying that when I say "I love to eat healthy food", what I'm really saying is that I love to EAT. Drinking is much different, unless its champagne or red white, I don't love the idea of drinking all my calories. I never drink mixed drinks, beer, juices, soda, punch, etc. I've always enjoyed eating, so I've chosen chewy calories over liquid. Also, I have a hard time with the fact that juicing just removes the fiber from a delicious whole food. I admire whole foods - in fact I try to use roots, stem, leaves, flowers, etc of everything. I even make fish stock from shrimp tails. I hate to waste, and actually love finding creative ways to use leftovers. So, on many levels this is hard for me. Still, I wanted to try something tough, mostly so that I can have an opinion and help others.

Day One: Woke up with a slight hangover from red wine last night... sort of forgot I was going to do this cleanse today since yesterday was a full day of cooking and entertaining for work. I lay in bed for about 45 minutes, checking email and the news, debating with myself about this stupid cleanse. I drank a full bottle of water, as a I always do.  I decided to do it, why not, and headed into the kitchen, pushed the eggs aside and grabbed my Glow, day one, drink one. I know that I like Glow, so I joyfully opened it at 8am on the dot, drank water, watched CNN, made a plan to go to yoga... it took me about half an hour to drink the first bottle, and before I finished I filled the bottle with cold water to make sure I hydrated and to make the substance last longer. Glow is yummy, sweet, and tastes like apples.

I was tired in yoga. I usually fly into crow, hold my warrior 3 while sweat drips down my nose, bind in side angle til my leg shakes... you get the picture. Balls to the wall yogi right here.  But I usually have a big egg white veggie omelet and some coffee and grapefruit when I wake up. This morning I was about a 4 out 10... lots of child's pose, no need to push 3 Wheels... you know.

Went home, drank Fuel at 10:45, called my friend and made a plan to go shopping as a major distraction. I felt out of my body all day - especially while out in the world. Shopping wasn't fun, I felt cranky, but I kept smiling and was proud of myself. Fuel tastes like carrots and cotton balls.

1pm: drank Purify. It tasted like carrots and beets - and I love roasted carrots and beets, but not juiced ones. It kind of tastes like a bad V8 and very starchy. Like peanut butter stuck to the roof of your mouth without milk to wash it down (except, unfortunately, no peanut butter taste).

Brain pretty fuzzy, feeling pretty dizzy, but determined. I have left over  poached salmon in the fridge and I want to eat it. I wont. I'm too determined. My pal Katie says I'm tough via text message so I push onward, drink some more water, and crack open the beautiful green Fiji bottle at 3:15pm. Its OK. Better than the Fuel or Purify. I have a head ache and I'm dizzy when I stand up, but I chew some gum, chug some water, and start mentally preparing myself for teaching from 6-8pm this evening...

Grilled Shrimp, Baby Zucchini & Honeydew

This salad brings together all your favorite late summer flavors and is easy to make! If you have a grill, use a shrimp/veggie grill basket for extra smokey flavor.

20 Medium or 15 large prawns, shelled, deveined (leave tails on for easy plating, eating, etc)

Your favorite simple pesto sauce (or make mine)

Arugula, or Spinach if you don't love the bitterness

Lemon

Baby zucchini, preferably with flowers attached

Honeydew melon, cut in half, seeds removed, carved into little balls (or just sliced if you don't have a fancy ball-er)

Olive oil

Bake zucchini in a 350-degree preheated oven for about 15 minutes, seasoning with salt and pepper, and tossing every 5 minutes. Bake until tender but not too brown, especially the flowers.  Slather prawns in 2 tablespoons of pesto, then grill them over medium heat, watching as they change color from light clear to pink, flip. When they will start to coil inwards, turn off the heat and remove them from the pan.   

If you are using a grill, use olive oil spray to coat the basket, and grill the prawns the same way, watching them and flipping the basket when they start to curl up. Grill the zucchini on the top shelf, starting before the shrimp, as they tend to take about 20 minutes and the shrimp will take about 7-8 minutes. 

Once prawns and zucchini are cooked, combine them and let cool for a few minutes while you toss the arugula and melon balls in olive oil, fresh lemon juice and salt & pepper. Combine everything and serve!

Italian Melon & Roasted Turkey Salad

This is such a healthy, delicious twist on a classic dish. Its also great without the salad as an appetizer with tooth pics...

Mix dijon mustard, greek yogurt, olive oil, balsamic vinegar, salt & pepper in a big bowl, then add arugula, freshly shredded parmesan cheese, chopped basil, celery and cucumbers. Mix until completely coated - try it - if its not sweet enough for your taste buddies, add a little agave.  Be brave - I don't need to tell you proportions because you'll get the hang of it as you make it a few times. Plate your salad... you can stop here and be perfectly happy, or continue along...

Slice a melon into bite sized pieces, and place over whole basil leaves, then slice turkey and place on top of each piece of melon. Season with salt & fresh black pepper and enjoy!

Chicken Sausage & Homemade Tomato Sauce

Best simple tomato sauce:

2 cans (28oz each) whole tomatoes
1 small carrot, shredded
1 Spanish onion, diced
5 cloves of garlic, thinly sliced the long way
1/4 cup olive oil
Bunch of fresh thyme, about 3 oz.
Red chili pepper flakes, about 1 oz.
Bunch of fresh basil, about 3 oz.
Salt & pepper to taste.

In a large pot, sautée the onion and garlic for about 5-10 minutes, then add carrots, sautée for another 10 minutes, stirring occasionally until they are soft. Add the cans of tomatoes (liquid and all), the thyme, basil and chili flakes and bring to a boil. Then reduce to simmer for another 30 minutes, stirring and adding a pinch of salt & pepper as needed.

I served this over gluten free pasta, grilled asparagus and organic parmesan and spicy Italian sausages from Birite, topped with fresh parm and basil! It was delicious!

I used Mario Batali's recipe for tomato sauce as my guide.

Hot and Cold: Eat the Rainbow

I am not afraid to mix hot with cold - its how I make the best salads! Grill the veggies you love hot, and toss them with the veggies you love cold. Don't be afraid that it will get mushy - it wont unless you overcook your hots. I especially like using grilled onions, scallions, mushrooms, brussel sprouts, and capers with fresh arugula, fresh spinach, basil, mint, crunchy iceberg or romaine, and crunchy carrots, celery, and tomatoes. Trust me, try it! Then, when you're feeling really brave, put a hot fried egg on a fresh salad and break the yolk over the whole thing...

Healthy Chicken Iceberg wraps

If you're trying to chose healthy snacks, or cut calories to lose weight, these wraps are an easy, delicious option. I buy roasted chicken from the salad bar at whole foods -- literally, I fill a brown box container with just chicken -- if I don't have time to roast one myself.

Roasted chicken or turkey
Iceberg Lettuce, break apart 5 inch pieces as "wraps"
your favorite mustard (Dijon mustard is lowest in calories, hot sweet mustard is most delicious, IMHO)
basil or cilantro

I love foods that you make and eat with your hands... it makes the whole experience more gratifying and last longer.  Eat about 6 wraps for a lunch, maybe 3 for a snack. Listen to your tummy, but use your head if you're trying to keep your caloric intake in control.  Drink lots of water!

Garlic-grilled Shrimp with Arugula

Grilling shrimp is one of the easiest ways to cook it.  When you watch shrimp grill you'll notice they start to curl up. The trick to juicy crispy shrimp is to turn off the heat as soon as it curls, not a second longer!

5 large raw shrimp per person, tail on, shell off (if frozen: thaw in the fridge overnight or in a colander, running under cool water on sprayer for about 10 minutes)
1 teaspoon crushed garlic per person
Organic olive oil
Organic arugula
Fresh basil

Grill the shrimp for about 2 minutes on medium heat skillet, then flip. It should be pink and a little brown/grilled.  Brush the crushed garlic all over that side, cook for another 2 minutes, then flip again.  Brush the second side with garlic, flip, and watch the shrimp until it curls in, then turn off the heat and serve immediately.

My favorite dressing for this salad is: garlic, olive oil, greek yogurt, dijon mustard, fresh squeezed lemon, salt & pepper - all whisked together - toss the salad in the dressing before you plate it!

Vegetarian Avocado Salad

Its great to restart your healthy habits, especially on Mondays. One of the best ways to get back on track is to eat vegetarian for a day.  This delicious fresh salad gives you the important fats your need to stay full and nourished during the day. For a midday snack, choose almonds and apple slices.

center pieces of red leaf or romain lettuce
3 stalks of celery, sliced
steamed haricot vert, sprinkle with just a little fresh parmesan cheese while hot
sliced half avocado
sliced half gorgeous tomato
fresh oregano or thyme, fresh basil
sea salt, fresh black pepper
organic extra virgin olive oil
lemon, quartered, squeeze at the end

Gluten-free Turkey Meatballs

These are so easy, and take about 15 minutes to prepare, 15 minutes on-hand cooking, and 15 minutes simmering. There are tons of different variations of this recipe, but here is the most healthy. Serve with roasted veggies for dinner, or with mini hors d'oeuvres forks as an appetizer!

1 lb ground turkey (dark meat is more flavorful, white meat has less calories)

1 teaspoon crushed garlic

1 small zucchini, or 1/2 large, finely chopped

1/2 white onion, finely chopped

3 sprigs fresh oregano, leaves off

handful fresh basil, chopped

3 tablespoons Parmesan cheese

1 slice gluten-free bread (I like SRSLY brand sourdough), frozen, chopped

1 large egg

salt, pepper

1 jar simple tomato basil sauce (least amount of ingredients! I like 360 organic brand)

Combine chopped onions, zucchini, basil, oregano, garlic, turkey, egg and bread crumbs in a large bowl. Season with salt and pepper, mix and form 1-inch diameter balls with your hands and set on a plate. Turn a nonstick large pot to medium heat, add a little olive oil. In a circular-spiral pattern, add the meatballs to the pan, they should make a delicious sound when you put them in the oily pot. Don't burn your oil or you have to start over. Wait about 5 minutes per ball, then turn each with a tong, then wait another 5 minutes, turn again... they will start to make triangles, but that's OK! Just keep at it, and be patient, you'll smooth out the edges eventually. 

No one is going to judge you for not having perfectly round meatballs, its much more important to have that hard sear then have a perfect shape. They do not need to cook through, just sear.  After about 15 minutes of rotating them, add the tomato sauce and turn to low, cover. Simmer for about 15 more minutes, serve warm with fresh basil, oregano, and Parmesan cheese garnish!

Zucchini Caponatina with fresh Burrata

This requires some prep time, maybe an hour, but once you make it you'll want to do it again! Each time gets easier and faster... Save unused portions of capers and olives in recycled mustard jars.  This makes a terrific appetizer to bring to dinner parties!

Fresh Mozzarella or Burrata (8 oz)

Golden & Red Cherry tomatoes, slices lengthwise

2 tablespoons capers, flash grilled 

2 tablespoons diced onion, flash grilled

1/4 cup pitted green olives, sliced

5 or 6 small, or 4 large zucchini, sliced lengthwise

Handful of chopped walnuts (or pine nuts)

Wedge of lemon

Olive oil

1/4 cup Spearmint & 1/2 cup Basil, fresh, chopped

Sea salt & fresh black pepper

Preheat oven to 350, place sliced zucchini face-down in a cast iron skillet with olive oil and bake for 15 minutes, sprinkle with a little salt, let cool.

Grill the capers and diced onions briefly - for about a minute - to take away their harsh flavor. This will help your ingredients blend together later.

Combine capers, onions, basil, mint, tomatoes, walnuts and olives with a little olive oil and toss gently with your hands.  Chop the cooled zucchini and add it gently to your bowl. If you're using mozzarella, cube it and add as well. If you're using Burrata, keep it whole, drizzle with olive oil and place it on top of salad when you serve. Add some fresh pepper, salt and a squeeze of lemon. Enjoy!

Individual Gluten-free Spinach-Mushroom Lasagnas

There are a few different ways to make this lasagna, this is the vegetarian, gluten-free version. You can also add ground turkey or beef to the tomato sauce (just simmer it together first), or use regular lasagna noodles instead of the brown rice variety.

4 small loaf dishes
1 red onion, sliced
1 lb baby spinach
8 crimini mushrooms, sliced
6 sheets brown rice lasagna noodles (my brand is Tinkyada, available at WFM, Real Foods, Mollie Stones, etc)
3 cups basic tomato sauce (use one that has the least amount of ingredients: tomatoes, garlic, basil, sugar)
1 cup ricotta cheese (or 3 tablespoons cream cheese if you want to try something new!)
1 cup shredded mozzarella cheese
1 cup shredded parmesan cheese
1/4 cup 2% milk
fresh basil, oregano, salt & pepper

Boil a large pot of water and turn it off, add some salt and olive oil.  Place lasagna noodles in the pot and let them rest for 10 minutes until soft but not cooked. Then run under cold water and drizzle with olive oil, leaving them flat in a colander in the sink. Slice them in half (that makes each piece exactly the length of the mini loaf dishes).

Saute onion & mushrooms in olive oil until soft and brown, but not fully cooked. Keep them big and plump, not mushy or overcooked. If anything, you want them slightly undercooked.

Mix milk, ricotta, mozz, and 1/2 cup parm in a bowl with some fresh ground black pepper.

Spray each loaf dish with coconut oil spray, then layer the ingredients in the following order:
tomato sauce, lasagna noodle, cheese mixture, spinach (uncooked), mushroom-onions, fresh basil & oregano, salt & pepper, sauce, noodle, cheese mixture, and a final topping of parm cheese on each.

Cover each dish with tin foil and bake at 350 for 30 minutes. Uncover and broil or bake for another 15 minutes until top is crispy and brown. Cool for a few minutes and serve with fresh sprigs of oregano on each.

Baked Sockeye Salmon

This Salmon dish is super easy, especially since the ingredients are probably already in your fridge! 

1-2 pounds Salmon

3 tablespoons olive oil

1 tablespoon dijon mustard

1 tablespoon crushed garlic

half handful chopped basil

1/2 teaspoon combined ground red pepper and black pepper

juice from half a lime

Preheat oven to 450 degrees. Slice the salmon into 4 equal pieces, about 6-8 oz each, place on tin foil or directly on cookie sheet with a little olive oil or coconut oil. Mix olive oil, garlic, mustard, basil, lime juice and pepper in a small bowl, add a pinch of salt.  Taste it - if you want it spicier add more ground pepper and garlic! Spread the sauce evenly over each piece of salmon and bake in center rack for 11 minutes, then move to top rack and broil for 1 minute more. If your salmon is thinner, remove it after 9 or 10 minutes. You want to sear it but not overcook - if you see white stuff around the salmon then you are overcooking it. 

I served this salmon with garlic asperagus, fresh rolls and field greens for dinner last night, and the leftover piece for lunch today with arugula, chopped celery hearts, carrots, and raspberries. Have you ever tried peppery arugula with sweet tart raspberries? Delish! 

Best Chicken Soup (with a lil kick)

1 box low sodium organic chicken broth
whole chicken, quartered (or smaller), skin removed
1/2 sweet potato, chopped into 2" pieces
1 zucchini squash, chopped into 2" pieces
4 center stalks of celery, chopped
1 carrot, chopped into 2" pieces
1 medium red onion, chopped
1/2 red bell pepper, chopped
1 teaspoon crushed garlic
handfull of fresh oregano
2 bay leaves
1/2 teaspoon chili powder
1/2 teaspoon black pepper
springs of dill, slices of jalapeño

Saute onion in olive oil until translucent, then add bell pepper, celery, carrots and sweet potatoes. Saute the vegetables for another 5 minutes on medium heat, then add garlic and bay leaves, stir, and add the chicken broth (always smell it before you pour it in, even if you just opened it!) Turn to low and cover.
Meanwhile, clean and remove skin from the chicken, running each piece under cool tap water, it contains chlorine and disinfects the meat.  Add chicken to the pot and simmer, covered, for 1.5 hours, stirring occasionally. Add the zucchini at the end.  Skim the top of the soup for impurities from the chicken, then add the oregano. Simmer another 15 minutes, then remove bay leaves and bones from the chicken pieces.  Use these to make a chicken stock if you wish - just boil in a pot of water with a pinch of salt!
While the soup is simmering for the last 20  minutes, make a pot of quinoa with 1 part tomato sauce to 3 parts water instead of all water. Add a dash of red pepper powder to your quinoa.
Serve the soup with quinoa, a sprig of dill and some jalapeño slices if you like it spicy! Skip the 'peño if you dont. Enjoy!

Oven Roasted Chicken & Vegetables:

2 whole organic chicken breasts with bones & skin, 2 legs, 2 drum sticks.
2 different colored yams
2 heads of broccoli
1 red, 1 yellow bell pepper
1 zucchini
1 red onion
1 lemon
8 cloves of garlic, pealed
Fresh oregano, basil & chives
Olive oil, salt & pepper

Chop the veggies into 2-inch pieces, mix with oregano, olive oil, salt & pepper, and spread evenly in a baking dish. Clean the chicken and stuff a clove of garlic, a sprig of oregano, and a slice of lemon under the skin of each piece. Add the remaining sliced lemon, garlic and herbs to the pan and lay the chicken on top. Bake at 350 for 1 hour, checking and tossing every 20 minutes.

This delicious dinner covers all your food groups and makes perfect leftovers, chicken salad, served cold over field greens or packed in containers for easy lunches at work. Make extra!

French women say corn is for cows

But I'm pretty sure they weren't talking about a little homemade pop corn, popped in a tablespoon on evoo, dried parsley, sea salt and pepper... Use 1/4 cup dry kernels and portion only 1 cup popped per snack, that's about 40 calories!

Snack: The Perfect Egg power-up

This snack is quick, tasty and combines protein and antioxidants on the fly:

1 large organic egg

few fresh basil leaves

7-10 organic cremini or other mushroom (or substitute whatever veggie you have: zucchini, brussel sprouts, carrots, broccoli, etc... really sky is the limit)

some feta cheese or parm cheese

extra virgin olive oil

How to cook mushrooms: do not wash with water, they will become water-logged; simply clean them with a paper towel to remove any dirt, dont worry, the dirt wont kill you if you miss some. Slice the 'shrooms in bite-size pieces. Turn your flat cast iron skillet onto medium heat and toss in some olive oil, coating the bottom of the pan evenly. Add your mushrooms and then don't touch them. The BEST way to make delicous mushrooms is to leave them alone, only turning then once they are nice and brown on one side. They like to be left alone and then will cook nicely in warm olive oil or butter. Add a touch of salt at the very end. 

Lay out your grilled mushrooms (or other veggie) on a small plate so the snack looks bigger, and sprinkle feta so that it melts a little bit; add the chopped basil. 

Fry your perfect egg* and place it on your 'shrooms with the yolk nice and runnny... chop each bite as you eat it, and enjoy!


*How to fry the perfect egg:
1. Teaspoon of olive oil in cast iron skillet on medium
2. Wait a minute until oil heats (but don't let it burn! If it burns, start over, or if you have a tendency to burn things use higher heat oil, like grape seed)
3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!

Salad: Smoked Salmon with Greek Tzatziki

Amazing flavor and just the right balance of sweet and salty!

4 handfulls of Arugula

1/4 English cucumber, make about 5 ring slices and then dice the rest.

4 or 5 fresh blackberries

4 oz. smoked salmon

1/4 avocado

1 stalk celergy

1 clove garlic, chopped finely

2 tablespoons olive oil

1/2 cup Greek plain nonfat yogurt

bunch of dill

My greek yogurt dressing: 1 tablespoon olive oil, 1 tablespoon Greek yogurt, lemon wedge, teaspoon Dijon mustard, fresh dill, salt & pepper

Make the dressing first in a large bowl: 1 tablespoon olive oil, 1 quarter squeeze of lemon, 1 teaspoon mustard, 1 tablespoon Greek yogurt, salt & pepper, few dashes of fresh dill - mix all together and toss in the arugula, coating evenly, and transfer to large plate. Slice rings of cucumber and arrange in center of plate, chop celery and avocado and place around the plate, along with the blackberries. Roll the salmon into thin rollups and arrange on top of cucumbers. 

To make the tzatziki: in a medium bowl mix your Greek yogurt, diced cucumber, garlic and olive oil and dill. Add salt & pepper to taste. Serve cold with your salad. For a few extra carbs if you need extra energy, serve with toast points or rice crackers. 

Salad: Catfish & Coleslaw

This gluten-free and mayo-free meal is satisfying and high in protein, makes about 2 portions:

Napa Cabbage, medium size, sliced thinly

Carrot, shredded even thinner

1/2 Onion, sliced into long thin strips

Greek yogurt, about 1/4 cup

White wine vinegar (or apple cider if you like the taste), about 2 tablespoons

a touch of agave nectar

1 teaspoon dill

1 teaspoon thyme

1 teaspoon oregano

2 green onions (aka scallions)

olive oil

1 lb fresh Catfish

Preheat oven to 350 F. Rub catfish with a little olive oil, place in a oven-proof pan, such as pyrex, etc, and sprinkle the top with oregano & thyme. Cook for about 15 minutes, checking regularly depending on your oven.

Grill scallions in a flat cast iron skillet on medium with a bit of olive oil for about 6 or 7 minutes, turning so they brown evenly, sprinkle with dash of salt.

Mix the cabbage, carrot and onion in a large bowl with Greek yogurt, a tablespoon of olive oil, agave and vinegar, add salt & pepper to taste, add dill, put this salad onto the middle of your plate in a nice flat circle.  Place the Catfish on this bed, and the grilled scallions on the catfish and serve!

Salad: Spanish Tuna & Grilled Brussel Sprouts

This delicious salad is the perfect blend of protein, carbs and fat - perfectly salty and savory:
2 handfuls of spinach
Several basil leaves
Half a jar of Spanish Tuna, about 4 oz. (Tonnino, Ortiz - its called "Atún" in Spanish)
6-8 halved brussel sprouts
Carrot
1/2 D'Anjou or other pear
My simple Greek yogurt dressing

Make the dressing first: always start with a large bowl, pour about 2 tablespoons of olive oil, or better yet, use half the olive oil from the tuna jar, mix with 1/2 teaspoon balsamic vinager, 1 tablespoon Greek nonfat plain yogurt, 1/2 teaspoon Dijon mustard, salt & pepper... Chop the carrot, and throw into the bowl, add basil, mix. Add spinach and coat everything evenly.

On a flat cast iron skillet, grill the half brussel sprouts face-down in a little olive oil or spray of coconut oil until they are nice and brown... Add a pinch of salt and flip them. Meanwhile slice your pear and add to salad bowl, toss again and put on a big plate. Place tuna filets on top, sprinkle with more fresh basil, add the crispy brussel sprouts around the sides, crack some fresh pepper and serve!