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!