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Recipes

Seafood Paella with Cauliflower Rice & Sofrito

September 18th, 2018 by Debbie Martilotta

Ingredients

  • 2 tablespoons macadamia nut oil
  • 1 large yellow bell pepper, about 2 cups, medium dice
  • 1 large yellow onion, about 2 cups, medium dice
  • 2 tablespoons fresh garlic, minced
  • 1/2 cup tomatoes, diced
  • 1 tablespoon smoked paprika
  • 1 teaspoon coriander
  • 1 teaspoon ancho chile
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 tablespoon saffron
  • 1 large head cauliflower, about 4 cups, grated
  • 1/2 cup peas
  • 1 lb large shrimp, peeled & deveined
  • 1 lb large scallops
  • 1 1/2 lb salmon filet cut into 1-2″ cubes
  • 1/2 lb mussels
  • 1 bunch cilantro (about 1 cup, chopped)
  • 1 bunch green onions (about 1 cup, chopped)
  • 2 lemons cut into quarters
  • 2 limes cut into quarters

Directions

Step 1: Heat a large sauté pan or paella pan on high heat. Add the oil, yellow bell pepper, and yellow onion and allow to cook until golden and tender.
Step 2: Add garlic to the pan, stir, and cook 2-3 minutes.
Step 3: Add diced tomatoes and cook another 2-3 minutes. While this is cooking, add in smoked paprika, coriander, ancho chile, cumin, turmeric, and saffron.
Stir and allow spices to toast briefly for 2 minutes. Quickly stir in ¼ cup water. This will create your Sofrito.
Step 4: Add grated cauliflower to pan and stir. Allow to cook about 3 minutes. Add in peas and stir. Turn the heat down to medium.
Step 5: Evenly spread the shrimp, scallops, salmon, and mussels on top of the cauliflower and Sofrito. Cover with a lid and allow to cook about 5 minutes. Be sure shrimp is cooked through and is pink.
Step 6: Garnish the top with chopped cilantro and green onions. Serve with lemon and lime wedges on the side.

Serves: 8, ready in: 30 minutes
Nutritional Analysis per serving: calories 325, carbs 17g, fat 14g, protein 44g, sodium 204mg, sugar 4g

by MARK HYMAN, MD

Vietnamese “Noodle” Salad with Grilled Steak, Peaches, & Herbs

August 22nd, 2018 by Debbie Martilotta

Ingredients:

  • 1 1/2 lbs flank steak
  • sea salt and black pepper
  • 3 peaches or nectarines, sliced into wedges

Dressing

  • Juice of 2 limes
  • ¼ cup fish sauce
  • ⅓ cup apple juice
  • 1 jalapeno pepper, minced
  • 1 teaspoon minced fresh ginger
  • 3 cloves garlic, minced ½ cup minced fresh cilantro leaves

Salad

  • 6 cups crunchy lettuce (like romaine), chopped
  • 3 cucumbers, spun into noodles
  • 1 cup chopped fresh mint leaves
  • 1 cup chopped fresh basil leaves
  • 3 scallions, chopped
  • ⅔ cup chopped cashews

Directions:
1: Bring your steak to room temperature, season both sides with salt and pepper.
2: Heat your grill to medium-high heat.
3: Grill steak to medium-rare, about 10 min on one side then 2 min on the other.
4: Transfer steak to a cutting board and allow to rest for 10 minutes.
5: Grill peaches for about 2 minutes each side, watching carefully so they don’t burn. Transfer peaches to a plate.
6: While the steak is cooking, make your dressing by combining the lime juice, fish sauce, apple juice, jalapeño pepper, ginger, garlic, and cilantro in a bowl.
7: Slice the cooked steak thinly against the grain and place it in the dressing. Allow to sit in dressing for at least 20 minutes.
8: On a platter, place the chopped lettuce down as your first layer, then top with the cucumbers, steak, peaches, the fresh mint and basil, scallions, and finally with the chopped cashews.
9: Right before serving, top the salad with remaining dressing.

Diana Rodgers at Sustainable Dish, Licensed Registered Dietitian Nutritionist,
organic farmer, and blogger on all
things sustainable.

Berries & Cream Smoothie

August 8th, 2018 by Debbie Martilotta

Ingredients:
1 cup spinach
1/2 cup frozen mixed berries
1 cup unsweetened vanilla almond milk
½ cup unsweetened coconut milk
1 tablespoon almond butter
1 teaspoon ground flaxseed
Dash of cinnamon

Directions:

  • Add ingredients into a blender.
  • Blend. Server and enjoy.

Nutritional Analysis:
calories 225, fat 14g, protein 6g, sodium 211 mg, sugar 5 gram

Creamy Fennel Kale Chicken Salad

August 8th, 2018 by Debbie Martilotta

INGREDIENTS
2 medium leeks, thinly sliced

2 medium fennel bulbs, cored and thinly sliced

1/4 cup avocado oil

Dash black pepper

5 cups curly kale, chopped

1 lb. organic chicken breast cutlets, skinless

1/2 cup organic, low-sodium chicken broth

1/4 cup almond yogurt, unsweetened

1 tablespoon whole grain mustard

Directions
Preheat oven to 400° F.

  • On a baking sheet, place prepared fennel and leeks.
  • Toss vegetables with 2 tablespoons avocado oil, Himalayan salt, and a dash of black pepper.
  • In a separate bowl, massage kale with 1 tablespoon avocado oil, a dash of salt and pepper, and set the kale aside.
  • Bake fennel and leeks for 40 minutes and add kale to the baking sheet for the last 10-12 minutes of baking.
  • Heat 1 tablespoon avocado oil in a large pan, over medium heat. Add chicken and sauté until lightly cooked, about 3-4 minutes per side.
  • In a small bowl, mix almond yogurt, chicken broth, and mustard and pour on top of chicken.
  • Add the roasted vegetables to pan and continue to heat for 3 minutes, then enjoy!

Nutritional analysis per serving
calories 338 • fat 19g • carbohydrates 18g • sugar 7g • protein 26g

Fresh Green Bean Salad

August 6th, 2018 by Debbie Martilotta

Ingredients

Salad:
2 pounds fresh green beans, trimmed
1 bunch radishes, chopped
3 cucumbers, chopped

Dressing:
1 tablespoon olive oil
1 tablespoon vinegar
salt and ground black pepper to taste

Directions
Bring a pot of lightly salted water to a boil; cook beans in boiling water until bright green and slightly tender, 3 to 5 minutes. Drain green beans and plunge into ice water until cold; drain.
Toss green beans, radishes, and cucumbers together in a large bowl.
Whisk olive oil and vinegar together in a small bowl until the oil emulsifies into the vinegar; season with salt and pepper. Drizzle dressing over salad and toss to coat.

Courtesy of © 2018 Allrecipes.com

Easy Barbeque Chicken

July 18th, 2018 by Debbie Martilotta

Ingredients:
Fresh ground black pepper
4 4-oz boneless, skinless chicken breasts, pounded thin

SAUCE
1/4 cup no-salt-added tomato paste
3 tbsp balsamic vinegar
2 tbsp pure maple syrup
2 tsp Worcestershire sauce
1 clove garlic, minced
1 tsp onion powder
1/2 tsp sea salt
1/8 to 1/4 tsp red pepper flakes
2 tsp extra-virgin olive oil

SLAW
3 cups coleslaw with carrots
1/2 cup celery, thinly sliced
1 banana pepper, seeded and diced or 1/2 medium green bell pepper, seeded and diced
2 tbsp apple cider vinegar
1 tbsp safflower oil
1 stevia packet
1/8 tsp red pepper flakes
1/4 tsp sea salt
1/4 tsp fresh ground black pepper

Directions:
Prepare sauce: In a medium saucepan, whisk together 1/2 cup water, tomato paste, vinegar, maple syrup, Worcestershire, garlic, onion powder, salt and pepper flakes. Bring sauce to a boil on medium-high; continue boiling for 3 to 4 minutes or until mixture reduces to 1/2 cup. Remove from heat, stir in oil, divide sauce between 2 small bowls and let cool completely.
Prepare slaw: In a medium bowl, combine slaw ingredients, cover and refrigerate for at least 30 minutes.
Grill chicken: Sprinkle black pepper on both sides of chicken breasts. Place chicken on grill or grill pan and cook for 3 minutes on medium-high. Flip chicken over, brush 2 tbsp sauce over top and cook for 3 minutes. Again, flip chicken over, brush with 2 tbsp sauce and cook for 1 minute. Finally, flip the chicken over and spoon remaining 1/4 cup sauce over top. Cook for 1 more minute or until no longer pink in center. Serve with coleslaw.

Courtesy of Clean Eating Magazine

Grain-Free Apple Cinnamon Breakfast Porridge

July 18th, 2018 by Debbie Martilotta

Ingredients:
• 2 tablespoons flax meal
• ½ cup coconut milk
• ½ a green apple, peeled, cored, and diced
• 1 scoop collagen protein powder
• 2 tablespoons almond butter or coconut butter
• ½ teaspoon cinnamon
• Dash of sea salt
• ¼ teaspoon vanilla, optional
• Chopped nuts, cinnamon for garnish, optional

Directions:
Step 1: Combine all ingredients in a blender and blend until smooth.
Step 2: Transfer the mixture to a small saucepan and heat over medium-low, about 3-5 minutes, until the mixture begins to thicken.
Step 3: Top with optional chopped nuts and cinnamon, serve warm, and enjoy!

Ready in: 6 minutes
Serves: 1
Nutritional analysis per serving: calories 331 • fat 23g • carbohydrates 20g • sugar 6g • protein 15g

Mark Hyman, MD

SALMON AND VEGGIES BAKED IN PARCHMENT

July 9th, 2018 by Debbie Martilotta

Ingredients

4 cups thinly sliced vegetables (carrots, zucchini, fennel, celery, leeks, asparagus, scallions, snow pea pods, tomatoes, kale, collard greens, etc.)
4 – 6-ounce salmon fillets (works well with chicken breasts too)
1/4 cup chopped fresh herbs (e.g., chives, fennel, dill, tarragon, parsley, oregano)
Zest and juice of 1 lemon
Salt and freshly ground black pepper

Directions

Preheat oven to 400 degrees F.
On each parchment piece, arrange 1 cup of mixed veggies.
Top with a salmon fillet, and sprinkle with herbs, lemon zest and juice, salt, and pepper.
Fold the edge of the parchment bag over two or three times and crimp to seal.
Place the packets on a baking sheet on the middle rack of the oven and bake for 20 minutes.
Remove the baking sheet from the oven and allow to sit for five minutes. Cut each packet open and serve.

BABY KALE & STRAWBERRY SALAD

June 21st, 2018 by Debbie Martilotta

Ingredients

5 ounces Baby Kale
2 cups Strawberries, hulled and sliced
1 cup Cucumber, sliced
1 tablespoon fresh Mint Leaves, thinly chopped
¼ cup crumbled Feta (can use less)
¼ cup dried Cranberries (fruit juice sweetened)
¼ cup roasted Sunflower Seeds
Olive Oil and Balsamic Vinegar or your favorite Balsamic Dressing for topping (not included in nutrition)

Directions

Place kale in a large mixing bowl, top with all remaining ingredients and mix well. Portion into salad bowls for serving, top with oil and vinegar or your favorite balsamic vinaigrette dressing and serve.

Serves 4

VIETNAMESE SHRIMP SALAD WITH MINT-CHILI DRESSING

June 21st, 2018 by Debbie Martilotta

Ingredients

Dressing
1/3 cup fresh mint
1/4 cup coconut oil
3 tablespoons red onion, diced
2 tablespoons fresh lime juice
1 tablespoon rice vinegar
1 teaspoon fish sauce
1 small clove garlic, peeled
1/4 teaspoon raw honey
1/8 teaspoon chili paste

Salad
1 tablespoon olive oil
12 ounces medium shrimp, peeled and deveined
1/4 teaspoon sea salt
Pinch of ground black pepper
6 cups romaine or butter lettuce, chopped
2 cups bean sprouts or julienned zucchini
2 Persian cucumbers (or 1/2 English cucumber), diced or thinly sliced
1 large carrot, julienned or grated
1 red Thai bird’s-eye chili or red finger chili, thinly sliced
1/2 cup raw unsalted peanuts, toasted

Directions

For the dressing:
In a blender or food processor, purée dressing ingredients until smooth. For a chunkier texture, mince the garlic, chop the mint and whisk all ingredients together. Set aside.

For the salad:
Heat oil in a medium-sized skillet set over medium heat. Add shrimp and sprinkle with salt and pepper. Cook, turning halfway, until shrimp are pink and opaque, about 4 minutes.

In a large bowl, combine lettuce, sprouts, cucumbers, carrot, chili, and peanuts. Top with shrimp and drizzle with dressing; toss to coat.
Serves 6