Monday, March 10, 2014

Let There Be Light! - SuperBoost Smoothie

YEAH! - It's time to Spring Forward and start enjoying longer evenings!  I love this time of year and Spring is always beautiful in Texas.  Each morning I make a smoothie for me and my son and we have been experimenting with various foods to incorporate as much power superfoods as possible in one little drink to really pack the punch!

Today is a really good one!  I call this a Power Superboost Breakfast Smoothie because look at what all is inside this little sucker...

Papaya – Contains rich sources of antioxidant nutrients such as carotenes, vitamin C and flavonoids; the B vitamins, folate and pantothenic acid; minerals, potassium, copper, magnesium and fiber.  Together these nutrients promote the heath of the cardiovascular system and also provide protection against colon cancer.  In addition all that great stuff papaya contains a great digestive enzyme which also helps with lowering inflammation.

Ginger Root – Added for a little zip of spice to balance out the sweetness – ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). Ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.

Blackberries - Fresh berries are an excellent source of vitamin-C which is a powerful natural antioxidant.  They contain adequate levels of vitamin A, vitamin E, and vitamin K.  Further, blackberries contain a good amount of minerals like potassium, manganese, copper, and magnesium. Copper is required in the bone metabolism as well as in production of white and red blood cells.

Blueberries – Have reached superstar status in terms of their unique health benefits and packed with phytonutrients.  There is exciting new evidence that blueberries can improve memory.  Antioxidants and their potential benefits for the nervous system and for brain health and berries in general are considered low in terms of their glycemic index.  They provide whole body antioxidant support, cardiovascular benefits, eye health and anti-cancer benefits.

Strawberries – My personal all time favorite berry – The strawberry unique combination of antioxidant and anti-inflammatory nutrients, it's not surprising to see strong research support for strawberry health benefits in three major areas: (1) cardiovascular support and prevention of cardiovascular diseases (2) improved regulation of blood sugar, with decreased risk of type 2 diabetes, and (3) prevention of certain cancer types including breast, cervical, colon, and esophageal cancer.

Coconut Milk – I’ve been a long advocate of coconut benefits before the big boom and switched to milk from coconut several years ago.  Rich in vitamins and minerals, coconut milk’s uses extend far beyond the beach into the realm of hair, skin, arthritis, potassium and amazing electrolyte.  Potassium helps your heart beat and does wonders for high blood pressure.

Raw Coconut Butter – Is made from raw dried shredded coconut and when you puree the shredded coconut the natural oil and meat mix together and turn into a buttery spread.  Using raw coconut butter in a smoothie gives it a velvety texture and you get all the wonderful benefits of the coconut!

Spinach - We all know that spinach makes you super strong, but you may be surprised to learn that spinach will help protect against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.

Superfood Superboost Blend - I purchase this from David Wolfe and it's a unique blen of 4 top superfoods - Chia , Goji Berries, Raw Cacao and Maca.  Just a tbsp per smoothie rocks it!

There You GO!  Bet you didn't see all of those health benefits in one little smoothie from the photo. was good!

Sunday, March 2, 2014

Steak & Potato Swap Out!

(Forgive me the lighting wasn't too good last night for this photo)

Last night I had a friend over for dinner and we were both craving steaks!  I didn't want the standard steak and potato so I pulled out some beloved cauliflower and cut off a couple of nice steaks to saute.

My aunt a few years ago showed me a great cauliflower recipe with brown butter sauce and lemon that I decided to use with this recipe and it was excellent!  I prefer the cauliflower cooked this way vs steamed as it has texture and caramelizes well with this method.   

So why Grass-Fed Beef?  Well first off it's more lean - as much as one third less fat than grain fed beef.'s lower in calories...Third...Extra Omega-3's.  Meat from grass-fed animals has two to four times more omega 3 fatty acids than meat from grain-fed animals.  Omega-3's are "good fats" because they play a vital role in every cell and system in your body.

We find most Omega-3's abundant in seafood and some nuts such as flax and walnuts.  But they are also found in animals raised on a pasture.  60% of the fatty acids in grass are omega-3's.  So when cattle are taken off omega-3 rich grass and shipped to a feedlot to fattened on poor grain, then begin loosing their store of this beneficial fat.  Each day that an animals spends in a feedlot, its supply of Omega-3's are lost.

Also...Vitamin E - In addition to being higher in Omega-3's, meat from grass-fed animals are also higher in Vitamin E.  The meat from pastured cattle is four times higher in Vitamin E than the meat from the feedlot cattle - plus almost twice as high as meat from the feedlot cattle given Vitamin E Supplements.

Why Grass-Fed Butter?   Because living grass is richer in Vitamins E, A and beta-carotene than stored hay or standard dairy diets, butter from dairy cows grazing on fresh pasture is also richer in these important nutrients.  The naturally golden color of grass-fed butter is a clear indication of its superior nutritional value.

But don’t let KerriGold Butter fool you.  I used to purchase this butter a lot but then I recently found out that it’s only 90% grass-fed and supplemented with feed that includes soy and corn.  So…I found a local dairy farm where I can purchase grass-fed butter.

So find your local hook up at EATWILD.COM   Get Grillin!

Lemon Garlic Cauliflower &
Grilled Grass-Fed Strip Steaks

2 6 oz Grass-Fed Strip Steaks
2 Tbsp Extra Virgin Olive Oil
1 Tbsp Himalayan Summer Salt Seasoning (see recipe below)
(Marinate steaks for at least 2 hours room temperature)

Grill on hot grill until medium rare.

Cauliflower Steaks

Slice off cauliflower into 2” thick steaks
1 Tbsp Grass-Fed Butter
Sprinkle Himalayan Summer Salt Seasoning on each side of cauliflower.
Shaved Parmigiano Reggiano Cheese

Melt butter in sauté pan and cook cauliflower steaks on each side until slightly tender and caramelized.  The butter will get golden and have a wonderful nutty flavor.  Add the shaved Parmigiano Reggiano cheese while hot in pan to melt slightly.

Lemon Garlic Sauce

2 Tbsp Extra Virgin Olive Oil
Half a Lemon Squeezed for Juice
2 Tbsp Fresh Cilantro, Chopped
Cracked Fresh Black Pepper
1 Fresh Garlic Clove, Sliced

Mix together and drizzle over grilled steaks and sauted cauliflower just prior to serving.  

Himalayan Pink Summer Salt

This salt is excellent with grilled meats and vegetables.  I called it summer salt because I use it all summer while grilling.   Keep a jar close by your grill.  It’s also really good on just about everything!

1 Cup              Himalayan Pink Sea Salt, Fine Ground
3 teaspoons      Smoked Paprika
1 teaspoon       Black Mustard Seeds (optional)
2 teaspoons     Oregano, Dried & Crushed
1 teaspoon       Thyme, Dried & Crushed
1 teaspoon       Yellow Curry Powder (not hot, just great flavor)
2 teaspoons      Onion Powder

Mix all ingredients and store in cool dark place in an airtight glass jar.  


Monday, February 24, 2014

Eggs in a Hole...Oh My

Good Morning - This was such a popular post back in 2012 that I thought I would post it again since I made it quickly this morning as I'm running out the door - my mission on this busy week...

Posted June 2012

Learning to swap out bread is the key to my journey of not consuming wheat products.  One of my favorite morning breakfast items was egg and toast.  So I had to find a way to improvise that was healthier option that provided fiber. 

I had some eggplant in the fridge that I was going to use to fill with the spaghetti sauce I made yesterday but I wasn't hungry after eating the my late afternoon snack of Savory Stuffed Banana Peppers so this morning I thought I would try out this eggplant to whip up a quick breakfast.  BINGO!  Worked like a charm and very tasty.  Actually better than the bread I used to have instead. Who would have thought...

I just cut off a couple of slices of eggplant, cored the middle and cooked it in some coconut oil, a little of my Summer Salt Blend Seasoning (I'll post that soon - just my all purpose seasoning mix I keep on hand with Himalayan Pink Salt) and then I added a an egg in the middle after I flipped the first side.  I put a lid over it to cook it slowly on lower heat to cook the top slightly.  Added some chopped cilantro and a little garlic chili sauce for dipping.  (Got to have a little spice.)

This was very easy to prepare -  low carb, protein and fiber.  Poured a glass of iced coffee with coconut milk hazelnut creme and breakfast was served in less than 10 minutes!  

Out the door for a busy week...

Monday, January 14, 2013

Yummy Doggie Treats! Homemade Chicken Jerky

I love my dogs and my pooches love treats!  But those little suckers are expensive!  This is a great budget saver and a fun Sunday afternoon project.

Make a bunch because they will go fast...

Homemade Chicken Jerky Treats

Chicken Breasts (I prefer organic free range)
Spray Bottled filled with Olive Oil

Preheat oven to 170 degrees.

Slightly freeze the chicken breasts to make them easier to slice.  Slice about 1/4" thick pieces.  

Spray a baking sheet well with the olive oil spray, then lay out the chicken pieces and spray the top of the chicken to keep moist.  Bake for approximately 8 hours or until all the moisture is gone.

Allow chicken pieces to cool completely.  Then package in zip tight bags for your babies.

You will be very popular at your house if you make these.


Wednesday, October 24, 2012

Star Power - How About Exotic Star Fruit!

Sometimes it gets boring, eating the same old fruits; oranges, apples, strawberries, raspberries, etc.  But have you tried to dig a little deeper in the exotic fruits.  I bet you have walked by this or picked it up and thought, what is this and what do I do with it?

Well Exotic Star Fruit is full of nutrients!  It has what I call Star Power -- 100% star-fruit is one of nature’s most potent and exotic sources of polyphenolic antioxidants and vitamin C.   

It has a similar taste to an apple which is mildly sweet and tart.  Its a low calorie tropical fruit at 31 calories.  It contains good quantities of Vitamin C which helps the aid the body in resisting infectious agents and scavenge harmful pro-inflammatory  free radicals from the body.

It also contains small amount of minerals and electrolytes like potassium, phosphorus, and zinc and iron. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; counters the bad influences of sodium.

The juice is often recommended in many folk medicine in Brazil as a diuretic, and expectorant, and to suppress cough.

The fruit has a waxy peel which provides good amount of dietary fiber.  Fiber helps prevent absorption of dietary LDL cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.

 Here are some creative ways to enjoy starfruit:

  • Slice and eat as a snack with some almond butter.
  • Throw in your morning smoothie.
  • Juice and enjoy the benefits of it's high power nutrients.
  • Grill sliced star fruit and add to salads.
  • Garnish a cocktail
  •  Dip is dark chocolate and pistachio pieces.
  • Serve with sliced cheese at a wine party
  • Star Fruit Chips (dehydrate in 150 degree oven until the moisture is out.  Seal in baggies and snack on them with mixed nuts.)
  • Fruit Roll Ups - Mix in food processor, add agave nectar to sweeten and then spread mixture onto a silicon baking sheet and dehydrate in 150 degree oven until moisture is out.  Peel and roll up.  Wrap in plastic wrap and snack.)

Thai Star Fruit & Oatmeal

  • Place the star fruit in a skillet on the stove and over medium high heat, add some orange juice. Stir well and turn heat to high until juice begins to boil. Then turn down to a lower simmer.
  • Allow to simmer for until the star fruit has softened enough cut easily. Turn and remove any brown seeds that loosened. 
  •  Add some mango puree.
  •  Sweeten with some agave nectar
  • Add to cooked old fashioned oatmeal and then drizzle the top with some coconut milk.  Garnish with pomegranate seeds.