Easy No Bake Brownies
By Jenny Ross, Owner, Chef at 118 Degrees
Ingredients:
2 cups raw walnuts or pecans
1/2 cup raw cacao
1/3 cup raw agave or 4 drops stevia plus 2 tbsp nut butter
1 tbsp cinnamon
1 tsp sea salt
1/2 cup strawberries (for garnish)
Preparation:
In a basic food processor combine all ingredients, save sweetener and pulse until nuts are well chopped and the mixture is well combined. Add sweetener while processing from the top and let process until a dough ball forms. Press into a basic baking pan and cut into desired shapes. Enjoy with fresh berries on top!
Flourless Chocolate Cake
From the book “Man Can Cook” By Robert Sturm
Ingredients:
1/4 cup plus 1 TB. Grass Fed Butter
6 oz. Unsweetened Dark Chocolate
1 Cup Pecans
6 eggs
1 tsp Pure Vanilla Extract
Stevia to taste
1 Dash Salt
Preparation:
Preheat oven to 350F. Grease ramekins with 1 TB. butter. Set aside. Using a double boiler or pan over simmering water, melt together chocolate and remaining 1/4 cup butter. Set aside to cool. Using a food processor or blender, chop pecans finely to make a flour. Add eggs, vanilla, Stevia, salt and melted chocolate mixture, blending until smooth. Pour batter into ramekins ¾ full. Bake until a toothpick inserted in center comes out clean, 25 to 30 minutes; cake should be moist but not wet. Allow cooling a bit. Dust top with Stevia. Serve warm.
Amazing Apple Cinnamon Chicken Salad
By Tana Amen, Author “Eat Health With The Brain Doctor’s Wife”
Ingredients:
2 chicken breasts, boneless skinless (4-6 oz)
¼ teaspoon pepper
1 medium apple, chopped
½ cup raisins
2 tablespoons Vegenaise
1 teaspoon apple cider vinegar
½ teaspoon cinnamon
2 tablespoons pecans, chopped
4 cups of lettuce
Preparation:
Preheat the grill to medium-high. Season chicken with salt and pepper. Cook the chicken 7-10 minutes on each side or until the juices run clear. Let it cool. In a medium bowl mix Vegenaise, vinegar, and cinnamon. Dice chicken into large chunks. Add chicken, apple, and raisins to dressing mixture. Toss gently to coat. Season with salt and pepper if needed. Refrigerate for a couple of hours. Serve on a bed of your favorite greens.
Serves 2 (4 oz chicken each)
Nutritional Information:
283 calories, 11g fat, 2g saturated fat, 49mg cholesterol, 107mg sodium, 25g carbohydrates, 4 g fiber, 22g protein
Healthy Turkey Chili
Ingredients:
1 Tbsp refined coconut oil
1 pound lean ground turkey (free range, hormone free)
1 cup chopped onion
*optional: 1 jalapeno pepper (makes chili pretty spicy)
3 cloves chopped fresh garlic
1 teaspoon chili powder
1 small can Ortega chilis
1 Tbsp fresh oregano
1 teaspoon cumin seed
1-2 tsp salt
3 cups diced tomatoes, fresh or organic canned(no-salt-added variety)
2 C chicken or vegetable broth
2 cups chopped celery
1 cup chopped bell peppers
1/2 C zucchini,
2 C cooked kidney beans, soaked and drained (you may use canned if you don’t have time to cook beans)
1 C cooked black beans or chickpea beans
Preparation:
Note: It’s my preference to cook the vegetables as little as possible. As a result, you will be blending them in step 4. However, if you prefer not go through the process of blending the vegetables, and prefer cooking the vegetables, you will need to sauté them in step 1. In that case, heat a teaspoon of refined coconut oil in a large skillet over medium heat for about a minute. Add bell pepper and celery for about two more minutes. Then proceed to step two.
In a large cast saucepan or pot, brown turkey meat in refined coconut oil over medium heat. Crumble turkey and break apart as much as possible. Add onion stirring for about 2 minutes.
Add garlic, jalapeno (if using), chili powder, Ortega chilis, oregano, cumin seed, salt, and tomatoes. Mix thoroughly until spices are well blended with meat and meat is browned (no longer pink).
Add broth.
Dish out 2 cups of chili mixture. Put about one cup of chili at a time into the blender. Add one ½ cup of chopped bell pepper, zucchini, and celery at a time and puree. Pour mixture back into the remaining chili pot. *Adding the pureed vegetables not only makes the chili tasty but is a great way to add fiber and vitamins without overcooking.
Add beans. Stir thoroughly and heat through on medium-low, about 5minutes.
Serve hot
Nutritional Analysis
8 servings
209 calories
24 g carbs
2g sat fat
687mg sodium
22 g protein
4g fat
7mg cholesterol
8 g fiber
Recipe from “Change Your Brain, Change Your Body” Cookbook, by Tana Amen
Brown Rice Stuffing
Ingredients
¼ Cup Celery, small diced
¼ Cup Sweet Onion, small diced
1 TB Canola Oil
1½ tsp. Poultry Seasoning (see below)
½ All Purpose Seasoning
1 Cup Chicken Stock
1 Cup Brown Rice, cooked (boil in water 30 minutes, drain, rinse)
2 TB. Sage, fresh, minced (12 large leaves)
3 Cups Lowfat Croutons, unseasoned (I would use Ian’s gluten-free bread crumbs or if grain free use some Guiltless Grain-free bread toasted)
½ Cup Pecan Pieces
2 TB. Parsley fresh, minced
Preparation
Preheat oven to 350F. Saute celery and onion till tender. Add seasonings and stock. Bring to a boil. In a bowl combine brown rice, croutons, and pecans. Add stock and parsley. Stir till mixed well. Place stuffing mix in an oiled casserole dish. Bake at 350F for 45 minutes.
Crispy Pan-Roasted Red Potatoes
Because these already tiny potatoes are cut small, they crisp all over. Very versatile, they can accompany any meat, poultry, or fish.
Ingredients:
1/4 cup extra-virgin olive oil
1 1/2 pounds red potatoes, cut into 1/2-inch dice
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoon snipped chives
Preparation:
Heat the extra-virgin olive oil in a large skillet over medium-high heat. Add the potatoes and turn to coat them in the oil. Sprinkle the potatoes with the salt.
Cook, stirring occasionally, for about 25 minutes. The potatoes are done when they are crisp and brown on the outside and soft inside. If the potatoes are browning too quickly, reduce the heat.
When done, sprinkle the potatoes with the black pepper and chives before serving.
Nutritional Analysis
Per 2/3-cup serving: 249 Calories, 14 g Fat, 2. 0 g Sat, 0 mg Chol, 3 g Fiber, 3 g Protein, 27 g Carb, 240 mg Sodium
Gluten Free
Dairy Free
Vegetarian
Egg Free
Serves 4
Serving size: 2/3 cup
Yield: 22/3 cups
Prep time: 10 minutes
Cook time: 25 minutes
Recipe from “UltraMetabolism Cookbook”, by Dr. Mark Hyman
Garlic Broccoli
From the book “Man Can Cook” By Robert Sturm
Ingredients:
½ Pound Broccoli, trimmed (1 big spear)
1 Quart Water
½ Cup Cipollini Onion, julienne (2 onions they’re small)
1 Clove Elephant Garlic (they’re large)
1 TB. Olive Oil
½ tsp. All Purpose Seasoning
2 Lemon Wedges
Preparation:
Sauté onions and garlic in olive oil till tender. Season with all-purpose seasoning. Keep warm. Bring water to a boil. Place broccoli in “hot” water. Cook 3 minutes. Drain. Place broccoli on the plate. Top with onion mix. Serve with lemon wedges.
Roasted Red Potatoes with Rosemary
Quick and easy, these flavorful potatoes complement any meat, fish, or poultry.
Ingredients:
1 pound (about 16) small red potatoes, cut into quarters
3 tablespoons extra-virgin olive oil
1 tablespoon chopped rosemary
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Preparation:
Preheat the oven to 400 degrees F.
Toss together the potatoes, extra-virgin olive oil, rosemary, salt, and pepper.
Spread the potatoes on a baking sheet. Roast for about 20 to 25 minutes, until the potatoes are golden on the outside and soft in the center.
Nutritional Analysis
Per 2/3-cup serving: 176 Calories, 11 g Fat, 1. 5 g Sat, 0 mg Chol, 1. 9 g Fiber, 2 g Protein, 18 g Carb, 247 mg Sodium
Gluten Free
Dairy Free
Quick
Vegetarian
Egg Free
Serves 4
Serving size: 2/3 cup
Yield: 22/3 cups
Prep time: 5 minutes
Cook time: 20 to 25 minutes
Recipe from “UltraMetabolism Cookbook”, by Dr. Mark Hyman
Saffron Basmati Rice
By Robert Sturm, Master Chef, www.robertfood.com
Ingredients:
2 Cups Basmati Rice (brown basmati is available)
3 ½ Cups Organic Chicken Stock
1 pinch Saffron Threads (since this is a very expensive spice I use Turmeric spice instead about a teaspoon depending on how yellow you like it. Turmeric has many health benefits too. Google it.)
1 tsp. Salt
2 T olive oil
½ Cup Onion, small diced
Preparation
Wash and drain the rice. In a large pot, heat olive oil. Add onions and saffron. Sauté over medium heat for 3 minutes or until the rice is softened and light brown. Add broth and salt. Bring to a boil over high heat. Cover and simmer for 20 minutes over low heat. No peaking! Turn off heat. Let sit for another 5 minutes covered to finish steaming. Use a fork to fluff up the rice. Or transfer sautéed rice with all ingredients to rice cooker and proceed per manufacturer’s directions.
Black Bean Fiesta Dip
Ingredients:
2 15-ounce cans of 365 Organic black beans, drained and rinsed. You could use Catalina beans in this recipe too instead of Black beans.
2 cloves of garlic, minced
¼ c. chopped red onion
½ red chili or any pepper you have on hand jalapeno will do, chopped finely
¼ c. chopped fresh cilantro
2 T. fresh lime juice
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. sea salt
Preparation:
Set aside a few black beans, a cilantro sprig, and a few red chili pieces for garnish.
Place garlic, red onion, red chili, and cilantro in the food processor. Process until the ingredients are so fine that they stick to the sides of the bowl.
Add black beans, lime juice, spices, and salt. Process until it’s mostly creamy with a few bean chunks.
Serve in a bowl and top with a few black beans, cilantro leaves, and the red pepper pieces that you reserved for garnishing.
Baked Kale Chips
Ingredients
1/2 teaspoon kosher salt
1/4 teaspoon smoked paprika
1/4 teaspoon granulated garlic
3 large handfuls lacinato kale, torn into shreds
1 to 2 tablespoons extra-virgin olive oil
Preparing to bake. Preheat the oven to 350°. Line a baking sheet with aluminum foil. Combine the salt, smoked paprika, and garlic in a small bowl.
Wash the kale. Rinse the kale leaves, then put them in a salad spinner and spin until the green becomes a blur. Round and round, spinning and spinning — let the kale dry. After it comes out, dry it even more with paper towels. Those leaves should be bone dry.
Oiling the kale. Put the kale leaves in a large bowl. Drizzle over 1 tablespoon of the olive oil. Massage the oil into the leaves. You might need more. You might have larger hands than I do. Use your judgment.
Bake the chips. Arrange the kale chips onto the sheet tray and slide it into the oven. Bake until the leaves are crisp to the touch but still a dark green. (When they turn brown, they turn bitter.) Check at the 12-minute mark, to be sure.
Remove them from the oven. Sprinkle with the garlic smoked paprika salt.
Life Enhancing Lentil Soup
Ingredients:
¼ Cup vegetable broth for sautéing vegetables, or 1 Tbsp refined coconut oil
4 Celery Stalks, cut into ½ inch pieces
1 Carrot, cut into ½ inch pieces
1 Red Bell Pepper, chopped
2 Onions, chopped
2 garlic cloves, minced
6 Cups Water
6 Cups Vegetable Broth
2 Cups red lentils
¼ Cup brown rice
1Tbsp fresh marjoram, finely chopped (optional)
1 Tbsp fresh sage, finely chopped (optional)
optional 1 tsp garlic salt (or to taste)
½ tsp curry powder
½ tsp ground cumin
1 Tbsp lemon pepper
1 tsp pepper
1 Tbsp fresh lemon juice
Preparation:
In a large soup pot, heat vegetable broth (preferably) or refined coconut oil. Sauté celery, carrot, peppers, onion, and garlic for about 5 minutes.
Add water and vegetable broth to pot. Stir in lentils and rice. Cover and bring to a boil. Reduce heat and simmer, stirring occasionally for about 25 minutes.
Stir in herbs, garlic salt, curry, cumin, lemon pepper, and pepper. Simmer uncovered for about 20 minutes, or until lentils fall apart and mixture thickens.
Stir in lemon juice.
Ladle into soup bowls.
8 servings
Nutritional Analysis
Per serving: 212 Calories, 37g Carbohydrates, 0g Saturated Fat, 562mg sodium, 14g protein, 1g Fat, 0mg Cholesterol, 9g Fiber
Recipe from “Change Your Brain, Change Your Body” Cookbook, by Dr. Daniel Amen
For more information on The Daniel Plan visit –
http://www.danielplan.com
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