Category: Recipes

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Keto Avocado Smoothie with Chia & Cacao

This High-Protein, Low-Carb Keto Avocado Smoothie made of healthy fats and proteins is naturally low in carbohydrates. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It serves as a great keto diet food, and it actually helps to lower cholesterol levels, improve blood pressure and prevent heart attacks or a stroke. Chia Seeds contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine.  Cacao nibs or powder is also healthful and packed with nutrients that fuel the body. Eating cacao nibs will actually improve muscle structure and enhance nerve function due to its nutritional content.  Adding avocado to this smoothie will give it a delicious creamy texture and its an excellent source of healthy fats, which is especially important when you’re going keto.

Keto Smoothie with Avocado, Chia & Cacao

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Prep Time 5 minutes
Total Time 5 minutes
Servings 2 servings

Ingredients
  

  • 1-1 1/4 Cup Coconut Milk (Full Fat)
  • 1/2 Frozen Avocado
  • 1 TBSP Almond Butter or nut butter of your choice
  • 1 TBSP Chia Seeds soaked in 3 TBSP water for 10 minutes
  • 2 tsps cacao or cocoa powder (or 1 scoop of chocolate bone broth protein powder
  • 1 TBSP Coconut Oil
  • Ice Optional
  • Cacao nibs & Cinnamon For Topping
  • 1/4 Cup Water if needed

Instructions
 

  • Add Contents to high powered blender, blending until well- combined.
  • Top with cacao nibs and cinnamon.

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Homemade Tomato and Lime Salsa

Homemade Tomato & Lime Salsa

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Prep Time 20 minutes
Total Time 20 minutes
Servings 11

Ingredients
  

  • 3 cups Tomatoes seeded & chopped
  • 1 Green Bell Pepper chopped
  • 3 cloves Garlic
  • 1/2 Onion
  • 2 TBSP Fresh Cilantro chopped
  • 1 TBSP Krimzon Lee (Paprika) Pepper
  • 3 TBSP Lime juice
  • 1/2 tsp salt

Instructions
 

  • Mix all ingredients in glass or plastic bowl.
  • Cover and refrigerate until serving (at least 20min)
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Fried Peppers and Olives

Fried Peppers and Olives

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Ingredients
  

  • 1/4 cup olive oil
  • 3 sprigs Sage
  • 6-8 Bell peppers
  • Lemon zest
  • Red pepper flakes
  • 8 Garlic cloves crushed
  • 1 cup Mixed olives

Instructions
 

  • Heat olive oil, red pepper flakes, sage, and lemon zest in skillet over medium-heat for 1 minute.
  • Add peppers. Cook until soft. Approx. 3 min.
  • Add crushed garlic and cook for another 3 minutes.
  • Add olives and cook for 2 more minutes.
  • Transfer to plate and serve with crostini or pita.
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Heirloom Tomato Basil Mozzarella Caprese Salad

This is my favorite meal. Last year I got a Caprese birthday “cake”. This week we’re highlighting appetizers and this one is a classic. Delicious and nutritious. Even better with heirloom tomatoes.

Heirloom Tomato Basil Mozzarella Caprese Salad

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Prep Time 10 minutes
Total Time 10 minutes
Servings 2 people

Ingredients
  

  • Heirloom Tomatoes sliced
  • Fresh basil chopped (not bruised)
  • Fresh mozzarella cheese Sliced
  • Extra-virgin olive oil Drizzled
  • Balsamic wine vinegar
  • Sea salt
  • Fresh Ground Pepper
  • Sprouts or microgreens

Instructions
 

  • Assemble the salad with slices of tomatoes, basil leaves, and mozzarella slices.
  • Sprinkle extra virgin olive oil over the salad.
  • Add a dash of vinegar and a very light sprinkling of salt and pepper.
  • Add sprouts or microgreens as garnish.
  • For a completely different flavor, you can substitute the mozzarella with thin slices of Parmesan.

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Sauteed Broccoli Rabe

This is so simple and quick to make.  Whenever I’m rushed, but still want to eat well I turn to this delicious meal.

Sauteed Broccoli Rabe

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Prep Time 15 minutes
Cook Time 7 minutes
Total Time 22 minutes
Servings 4 people

Ingredients
  

  • Course salt and ground pepper
  • Red pepper flakes to taste (optional)
  • 1.5 lbs Broccoli rabe (broccolini) loosely cut
  • 1 TBSP Extra-virgin olive oil
  • 1 tsp Lemon zest grated
  • 1 TBSP Freshly squeezed lemon juice
  • 3 TBSP Pine nuts can substitute almonds or other nut

Instructions
 

  • In a large pot of boiling salted water, cook broccoli rabe until bright green, 45 to 60 seconds. Drain; set aside.
  • Toast pine nuts in a skillet over medium heat, shaking skillet, until evenly golden brown, 4 to 5 minutes; remove from skillet. Heat oil in skillet. Add broccoli rabe; cook, tossing occasionally, until heated through, 3 to 5 minutes.
  • Toss broccoli rabe with pine nuts and lemon zest. Season with salt and pepper. Serve hot.

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Ground Beef Stuffed Bell Peppers

Ground beef bell peppers are the best main dish you can serve using your bell peppers as a vehicle of deliciousness.

Ground Beef Stuffed Bell Peppers

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Course Main Dish
Servings 3

Ingredients
  

  • 3 Bell Peppers
  • 1 lb Ground Beef Grass-fed if possible
  • 1/2 CUP Onion Chopped
  • 1 can Tomatoes diced
  • 1/2 cup long-grain rice
  • 1/2 cup Water
  • 1 tsp Sea salt
  • 1 tsp Worcestershire sauce
  • 1 cup Cheese shredded

Instructions
 

  • Cut tops from green peppers; discard seeds and membranes. Chop enough of the tops to make 1/4 cup, set aside.
  • Cook the whole green peppers, uncovered in boiling water for about 5 minutes; invert to drain well.
  • Sprinkle insides of peppers lightly with salt. In a skillet cook ground beef, onion and 1/4 cup chopped pepper till meat is browned and vegetables are tender.
  • Drain off excess fat. Add undrained tomatoes, uncooked rice, water, salt, Worcestershire, and a dash of pepper.
  • Bring to boiling, reduce heat. Cover and simmer about 20 minutes or till rice is tender.
  • Stir in cheese. Stuff peppers with meat mixture. Place in a 10x6x2 baking dish.
  • Bake, covered in a 350 degree oven for 30 minutes. Serve.

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Classic Green Bean Casserole

This classic dish is wonderful for the holidays or any family gathering.

Classic Green Bean Casserole

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 1 hour 10 minutes

Ingredients
  

  • 4 cups Maribell French Green Beans Cut into 1/2 - 1 inch
  • 10 oz Home-made Cream of Mushroom Soup or canned soup if you're strapped for time
  • 1/2 cup Milk
  • 1 tsp Soy Sauce
  • 1/4 tsp Black Pepper
  • 1.5 cup French Fried Onions

Instructions
 

  • Stir the soup, milk, soy sauce, black pepper, beans and 2/3 cup onions in a 1 1/2-quart casserole. Bake at 350°F. for 25 minutes or until the bean mixture is hot and bubbling. Stir the bean mixture. Sprinkle with the remaining onions. Bake for 5 minutes or until the onions are golden brown.

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Leftover Steak Salad With Cucumber and Ponzu-Mustard Vinaigrette

Boy do I love steak, but leftover steak… not so much!  Reheating a leftover steak almost always leads to dry or rancid tasting meat.  Most cases, I just eat it cold and cold steak can be absolutely delicious!  That’s where the Leftover Steak Salad With Cucumber and Ponzu-Mustard Vinaigrette recipe comes in.

This cold steak and cucumber salad recipe is inspired from some of my travels to Japan where I had the pleasure of tasting excellent Japanese tataki.  The salad is dressed in a mouth-watering ponzu and whole mustard vinaigrette made with olive oil (we usually get ours locally from Vita Sana or Vlastos Farma due to the adulteration of olive oil).

The leftover steak, when sliced cold has a wonderful texture and soaks up the wonderful flavors of the vinaigrette.  The dressing works great with the  balance of fresh ponzu, shallots, olive oil, and whole mustard from a wonderful East-West balance.

Feel free to adjust the portions of steak, cucumber, and vinaigrette for your tastes!

Leftover Steak Salad With Cucumber and Ponzu-Mustard Vinaigrette

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Prep Time 10 minutes
Total Time 10 minutes
Course Appetizer
Cuisine Asian-inspired
Servings 2 people as an appetizer

Ingredients
  

  • 1/4 cup Ponzu sauce Homemade or store-bought
  • 1/4 cup Extra-virgin olive oil Vita Sana or Vlastos Farma
  • 1 tbsp Shallot Finely minced
  • 1 tb Whole grain mustard
  • small dab Prepared wasabi (optional)
  • 1/2 lbs. Cold, leftover steak
  • 1 small Cucumber
  • 2 Scallions
  • 1 pinch Sea salt

Instructions
 

  • For the Dressing: Wisk ponzu, shallot, whole grain mustard, olive oil, and wasabi (remember its optional) in a bowl thoroughly. Slice steak as thin as possible with a sharp knife. Remove excess fat as needed. Peel and thinly slice cucumber (remove seeds if necessary). Slice scallions thin for garnish. To Serve: Arrange steak slices evenly over a serving platter. Lay cucumber slices on top. Spoon dressing over the dish (you may not need all of it) and sprinkle with scallions. Season with a little salt. Serve immediately. Leftover dressing can be stored in the refrigerator for up to 1 week.

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Cooling Cucumber Avocado Soup

Cooling Cucumber Soup

The smooth texture of avocado gives this chilled soup a thick consistency, making additional cream unnecessary; avocado can similarly stand in for butter or cheese in a sandwich.  Avocado is a great source of healthy fats and is extremely satisfying and filling.

Cooling Cucumber Avocado Soup

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Course Soups
Servings 6

Ingredients
  

  • 2 cups Water
  • 2 lbs Cucumbers Peeled, seeded, and cut into chunks
  • 2 Ripe Avocados Pitted and peeled
  • 3 tbsp Lime juice Freshly squeezed
  • 1/8 tsp Honey
  • 1 tsp Sea salt
  • pinch Cayenne pepper
  • 1 tbsp Fresh mint Finely chopped
  • 1 tbsp Fresh parsley Finely chopped

Instructions
 

  • Pour 1 cup of the water into the blender, then add the cucumbers, avocados, lime juice, honey, 1/4 teaspoon of salt, and the cayenne. Blend until extremely smooth, gradually adding more water until you reach the desired consistency. Taste and adjust the amount of salt, adding as much as 3/4 teaspoon more. Chill for at least 2 hours, then stir in the mint and parsley just before serving.