Tuna Zoodle Salad with Avocado

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Is it sad that tuna salad is one of my favorite meals? It’s no secret how much I love tuna. It’s the best ever! Especially paired with zoodles. I always keep cans of tuna in the pantry to add to salads or use in wraps. Tuna is an awesome source of protein but I know how bland it can be just eating it out of the can. This Tuna Zoodle Salad with a side of avocado is pretty darn delicious and pretty simple to make.

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What You'll Need

1 zucchini
1 can tuna fish (I used Safe Catch Foods brand)
2 tsp coconut aminos
1/2 tbsp Bulletproof XCT oil
2 tbsp shredded carrots
1 green onion, chopped
1 tbsp Skout Backcountry jalapeño pumpkin seeds
1 tbsp purple cabbage, chopped
1/2 cup baby spinach
San Francisco Salt Co chili lime sea salt, to taste
1 tsp black sesame seeds
half a sliced avocado


What You'll Need To Know

zoodle 1 zucchini and toss with 1 can tuna fish, coconut aminos, 1/2 tbsp Bullet Proof XCT oil, 2 tbsp shredded carrots, 1 green onion, 1 tbsp Skout Backcountry jalapeño pumpkin seeds, 1 tbsp purple cabbage, 1/2 cup baby spinach, San Francisco Salt Co chili lime sea salt, and black sesame seeds sprinkled on half a sliced avocado.

Recipe makes 1-2 servings.

Wanna try Skout Backcountry Jalapeño Pumpkin Seeds? Use promo code 'valerie17' for 15% at check out!!

Say Hello to Spring with This Gorg Smoothie Bowl!

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Ahhh! It's the first day of Spring, and I couldn't be happier! Hopefully, the weather will start getting a bit better. Say hello to Spring with this gorgeous, and not to mention, delicious Smoothie Bowl!

A smoothie bowl is just what it sounds like. You make a smoothie, but then you place it in a bowl and top it with whole ingredients. The result? A super tasty and really healthy morning (or anytime) meal. One caution, though... you can’t go crazy with ingredients, or you could wind up making it less healthy and more of a sugar-bomb.

Greens work super well in smoothies and smoothie bowls. They won’t dramatically change the taste of the concoction, but they will add extra fiber, vitamins, and minerals as well as antioxidants. Try baby spinach or kale. The flavor of the fruit should cover up the bitterness of the greens. I like to freeze mine ahead of time, along with most of my ingredients. Doing so will create a much silkier texture and you won't have to use much ice!

Also, when you are making a smoothie bowl, go easy on the liquid! Once you have all of your ingredients in the blender, you need some liquid to puree them with. Unlike with a traditional smoothie, you won’t want as much liquid because you want the finished bowl to be thick enough that you can eat with a spoon.

 

What You'll Need

Smoothie base:
2 handfuls supergreens, frozen
1/4 avocado cubes, frozen
1/4 banana, frozen
1/4 cup blueberries, frozen
1/2 - 3/4 cup cashew milk
1tsp spirulina
1 scoop collagen peptides
3 mint leaves
1/4 tsp vanilla bean
1 scoop protein powder
2-3 drops, stevia (optional)

Toppings:
strawberries
blueberries
blackberries
mint leaves
1tbsp toasted buckwheat
1tbsp coconut shavings
1/2 tbsp hemp seeds
1 tbsp raw cashews

What You'll Need To Know

1. Blend smoothie base ingredients in a high-speed blender for 30-60 seconds. Add in only 1/2 cup of cashew milk. If it's too thick, add in 1/4 cup more.

2. Pour in a bowl and top with toppings.

Recipe makes 1 serving.

Are you craving a smoothie bowl? What ingredients will you use? Comment on the 'gram!

Episode 2: How To Make Pumpkin Spice Chocolate Chip Cookies #vblog

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Hello, my beautiful friends! I've got a new video for you!! It's more of a Tasty's inspired video using the Pumpkin Spice Chocolate Chip Cookies recipe from earlier this month. These aren't just any ol’ cookies. Cookies that are a nutty, satisfying and completely healthy yet a sweet breakfast treat that pairs perfectly well with your coffee. These Pumpkin Spiced Chocolate Chip Protein Cookies are made from oat flour, have the perfect touch of sweetness and a nice, warm nutty flavor.

Want the full recipe? Head here to get the full recipe: Pumpkin Spice Chocolate Chip Cookies

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MY FILMING EQUIPMENT

Camera - Canon 80D http://amzn.to/2dSrUuT Lens - Canon 50mm f1.2 - best for close-ups & people http://amzn.to/2e4JDyK Alternative to f1.2, and a great starter lens - 50mm f1.8 http://amzn.to/2e9rSSF Vanguard Alta Pro 263AT - great for overhead shots - http://amzn.to/2e1um0l Olympus Pen E-PL7 - http://amzn.to/2dgbD3K Lens - 14-42mm f/3- http://amzn.to/2dXnkuk Joby GorillaPod SLR Zoom Tripod - http://amzn.to/2dXnqCj


 

Thank you so much for watching! Please make sure to LIKE and SHARE the video and Subscribe to the channel for new how-to videos and vlogs every Tuesday! Have a recipe you want to know how-to make them, let me know! xxo, Valerie

Eggplant Toast (Paleo, Whole30)

Move over avocado toast and sweet potato toast... 'Cause there's a new toast in instatown. Eggplant toast? Ya, that's a thing! Eggplant is amazing! It cooks up so rich, creamy, and smoky that it always seems like I should be feeling guilty eating it, yet it's actually pretty low in calories, and that deep, purple skin is full of antioxidants. Tuck yea! It's also easy to cook and can be prepared in a so many different ways. You can throw it on the grill in the summer, use it in heavy braises in the winter, make it as a dip for parties, and stir-fries throughout the year.

My new favorite way to enjoy it is Eggplant toast! It's so easy, and very delicious. You'll want to brush both sides with coconut oil, and cook 3-4 min each side with your grill pan on med-high. If you're using the oven, you'll want to roast at 400F for 20-25 minutes. The topping possibilities are endless.

#FoodTrend: Eggplant Toast
#FoodTrend: Eggplant Toast
#FoodTrend: Eggplant Toast
#FoodTrend: Eggplant Toast

What You'll Need

Goat cheese, to taste
1 eggplant, cut lengthwise
4 tablespoons Coconut oil, divided
Roasted Garlic
1/2 purple onion, sliced
1/2 cup cherry tomatoes, halved
4 eggs, fried/sunny side up
Capers, for garnish
Sea Salt, to taste

What You'll Need To Know

1. You'll want to brush both sides with coconut oil, and cook 3-4 min each side with your grill pan on med-high. If you're using the oven, you'll want to roast at 400F for 20-25 minutes.

2. While the eggplant cooks, heat 1 tablespoon coconut oil in a skillet over medium heat and cook onion, garlic and tomatoes. Set aside.

3. Fry 4 eggs in 1 tablespoon coconut oil, and set aside.

4. When eggplant is ready, add goat cheese and top with onions, garlic, and tomatoes; add the egg and garnish with capers and season with sea salt.

Recipe makes 1 serving.

Blueberry-Cardamom Ice Cream Bars

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I love sweets and have a big sweet tooth. It sometimes makes it hard to stay on track. These Blueberry-Cardamom Ice Cream Bars are perfect for beating sweet cravings! They make a great on-the-go, nutritious, light and healthy breakfast or dessert options. They’re an excellent fit for busy schedules since you can make them ahead time, store them in the freezer and then grab one while running out of the house.

blueberry-cardamom ice cream bars_2
blueberry-cardamom ice cream bars_2

What You'll Need

1 1/4 cup of blueberries
2 cups plain Greek yogurt
1 tablespoon honey
1/2 tablespoon vanilla powder
1/2 tablespoon cardamom
a pinch of sea salt

What You'll Need To Know

1. Mix in together ingredients in a bowl.

2. Then, line a baking pan with wax paper and pour the picture in.

3. Pop it in the freezer for at least 2-3 hours and break into pieces once you’re ready to snack on them.

Layered Green Smoothie

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I’ve gone to smoothie heaven… and this has been by far the hardest thing ever. And I mean ever! We've all seen these pretty ombre layered smoothies in a jar concoctions all over out Instagram feeds. I've been attempting to make them for the past week, and each time I've done so, I've gotten frustrated since they turned into a mess. I was really excited this morning, after getting this whole layered smoothie thing right! It involved a lot of blending, waiting, blending, waiting some more, bending, waiting some more… This vibrantly colored blend provides a nutritious, morning punch! This layered beauty is filled with summer-body loving nutrients and fiber to keep you full and satisfied during your morning (or afternoon) happenings. It's a fun & healthy way to cool off during these summer months!

layered smoothie
layered smoothie

What You'll Need

for the bottom layer:
6 tablespoons unsweetened cashew milk
1/2 cup frozen blueberries
1/4 frozen avocado cubes
1/4 tablespoon spirulina
1/2 cup frozen greens
1/4 scoop protein powder

for the middle layer:
1/4 frozen avocado
1/4 cup frozen blueberries
1/4 cup frozen greens
½ cup unsweetened cashew milk
2 tablespoons unsweetened shredded coconut
1/4 scoop protein powder

for the top layer:
1/4 frozen banana
1/2 cup SoDelicious yogurt (plain)
2 tablespoons unsweetened shredded coconut
1/4 scoop protein powder.

What You'll Need To Know

1. In a blender, combine all ingredients for the bottom layer. Blend until smooth. Pour evenly into two 14 or 16-ounce glasses.

2. Place glasses into the freezer for at least 10 minutes to harden. If you don't do this, your smoothie layers will mush together.

3. Once chilled, make your middle layer. In a blender, combine all ingredients for the middle layer.

4. Blend until smooth. Slowly pour over the bottom layer using a funnel.

5. Place glasses into the freezer for at least 10 minutes to harden.

6. Once chilled, make your top layer. In a blender, combine all ingredients for the top layer.

Kure Juice Bar's The Extra Mile Smoothie

Back on that green smoothie grind this morning! Going the extra mile with this delicious invention from Kure Juice Bar.

It’s a sweet. 

It’s creamy. 

It's loaded with good coconut fat and kale superpowers.

After being on the “weekend vaycay diet" (aka nom nom nom I'm going to eat everything in my path & no one can stop me!) the hardest part for me is saying no to desserts... I have the craziest sweet tooth! so, this will help get back to clean eat. Oh, and did I mention I finally got my SoulCycle on? (It’s been SO long since my last ride!)

Want to go the extra mile? Here’s what the need to know.. 8 oz coconut water. 1 tbsp coconut meat, 1 tbsp So Delicious coconut yogurt, 1 tbsp almond butter, 1 tsp honey, 1 cup chopped kale, and 1/4 avocado*. Blend all ingredients with 1 cup of ice and top coconut flakes. (this makes one 16 oz smoothie)

*okkkk, so the real extra mile smoothie doesn’t have avo..this was my lil' addition for an super smooth smoothie.

The Extra Mile smoothie 3
The Extra Mile smoothie 3
The Extra Mile smoothie
The Extra Mile smoothie

What You'll Need

8 oz coconut water
1 tbsp coconut meat
1 tbsp So Delicious coconut yogurt
1 tbsp almond butter
1 tsp honey
1 cup chopped kale
1/4 small/medium avocado

What You'll Need To Know

1. Blend all ingredients with 1 cup of ice and top coconut flakes.

Avocado Green Smoothie (Bulletproof & Ketogenic-friendly)

Ketogenic Avocado Green Smoothie letsregale.com
Ketogenic Avocado Green Smoothie letsregale.com

I'm trying out this whole ketogenic diet, and it's day 3 of 21. I've been getting creative in the kitchen, health hacking recipes and making-over a lot of my favorites. My morning smoothies and smoothie bowls all have gotten a makeover.

I'd be lying if I said this was easy. It's not. It's been a matter of reteaching how to eat a keto diet. This whole eating ketogenic food has been a struggle, because, like most people, I love fruit and have been daydreaming about bananas and blueberries these last couple of days. Yesterday, I felt like I completed a 12-step program for carbs. I'm now feeling great and more specifically because I made a smoothie that didn’t have me missing bananas.

Keto aside, fats are good for your health and really shouldn't be avoided. Did you know that saturated fatty acids makeup over 50% of the cell membrane and give them necessary stiffness and integrity for proper functioning?

They also help promote good bone health by helping calcium to be incorporated into the skeleton; although to be effective, at least 50% of dietary fats should be saturated. Healthy Omega-3 fats, like those found in avocados, are better used by the body when the diet is rich in saturated fats. Because, you see, the fat around the heart muscle is highly saturated, drawing on this reserve in times of stress. (The preferred saturated fats for the heart are stearic acid and palmitic acid.)

What about the cholesterol in saturated fats?

It's not the bad guy either! Inflammation causes heart disease. The inflammatory fats and oils are those that are highly refined and too high in Omega-6 oils. A diet high in sugar is the culprit that causes inflammation, too. And, no, fats will not make you fat; Sugars and a high carb diet are what will make you fat.

Ketogenic Avocado Green Smoothie 2

What You'll Need

1 cup unsweetened coconut milk
1/2 small avocado
1 cups spinach*
1 scoop protein powder (I used this brand)
1 Tbsp hemp seeds
Optional: 1 Tbsp MCT or Brain Octane oil

4-5 ice cubes

What You'll Need To Know

Add all the ingredients into a blender and blend until smooth.

Pour, sip and enjoy.

* Do note that I boiled my spinach ahead of time.

Total Carbohydrate 21g / Dietary Fiber 13g / Net Carbs: 12g / Protein 21 g

Moroccan Inspired Ruby Red Grapefruit Fennel Salad

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Although fennel is generally a Winter vegetable staple, you can easily turn it into a fresh, Spring or Summer standard when paired with citrus notes of blood orange or grapefruit. The recipe was inspired by Mediterranean Exploration Co. classic Moroccan salad. The fennel salad is incredible and surprisingly one of the most delicious salads. It was a perfect balance of tart, sweet, and crispness. Who would have thought fennel tasted so good?

Here's my fresh take on the classic Moroccan salad of shaved fennel with radish, avocado, and grapefruit for color contrast. This salad is super fragrant and fresh and pairs well with grilled chicken and pan seared sea bass.

Summer fresh radish, ruby red grapefruit and fennel salad (1)
Summer fresh radish, ruby red grapefruit and fennel salad (1)

What You'll Need

5 radishes, thinly sliced
1/2 jalapeno, thinly sliced
2 small ruby red grapefruits
1/4 cup fennel, very thinly sliced
1/2 avocado, sliced
1/2 lemon, juice of
1/4 cup extra virgin olive oil
a small handful of fresh cilantro, chopped
1/4 tsp. coarse salt, to taste
What You'll Need To Know

On a cutting board, cut off the outer peel of the grapefruits. Over the top of a bowl, cut between the membrane of the grapefruit and pulp to release the fruit into a bowl. Squeeze the remaining membranes into another bowl and set juice aside.

If you have never used fennel- wash, remove stems, remove the outer skin of it is bruised or otherwise unappealing. cut the fennel bulb in half, remove the innermost hard center part. slice very thinly when using raw.

Put the radishes, avocado, jalapeno, grapefruit and fennel in a ceramic mixing bowl.

Whisk the lemon juice, 2 Tbsp. of the reserved grapefruit juice and the oil in another bowl. season dressing with salt.

Pour over salad and serve up on individual plates.

Recipe makes 2 servings.

 

Walnut Lentil Burgers with Tarragon

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Lately, I've been into the whole SoulCycle craze, and have been loading up on even more high protein and nutrient dense foods, like these savory lentil burgers. Lentils are one of my favorite foods. I enjoy lentils in soups and other foods. They're just so delicious and packed with tons of protein. A must for any vegetarian. This was the inspiration of this recipe: Walnut Lentil Burgers with Tarragon. These burgers are an easy way to get solid nutrition in your diet. The lentils and quinoa form a complete protein, which means that they contain all nine essential amino acids. Walnuts are high in omega-3 fatty acids; Mushrooms provide essential B vitamins; and Tarragon is rich in phytonutrients. Just what you need for a healthier, happier you.

What You'll Need

2 cups quinoa, cooked 1 1/2 cups brown or green lentils, cooked (about a 15 oz. can) 1 egg (Vegan: 1 tablespoon freshly ground flax seed and 3 tablespoons warm water) 1/4 cup raw walnuts, chopped 1 tablespoon tarragon, chopped 1 cup button mushrooms, chopped 1/2 medium onion, chopped 4 garlic cloves, diced 1/4 cup flat leaf parsley, chopped 1/2 teaspoon sea salt 2 tablespoons of sallflower oil

These ingredients together pack in a mouth full of flavor. The Tarragon helps bind and enhance the flavors of all the ingredients, and is a wonderful aromatic.

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe
walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Why Coconut oil? Olive Oil is good for you, but cooking with it isn't. All vegetable oils are susceptible to heat damage—much more so than the whole foods from which they were pressed or extracted. But in the case of extra virgin olive oil, the susceptibility is especially great. I made the switch from olive oil, and I've been using coconut oil for the past two months. In culinary use, coconut oil compares favorably with other vegetable oils with its high smoke point. These lentil burgers are so easy to make. You'll want to make sure that your lentils are cooked and drained, and the cooked quinoa is cool before forming the patties. In a skillet, heat about a tablespoon of coconut oil. Sautée onions until translucent. Add the walnuts, mushrooms, parsley, garlic, tarragon and sea salt. Sauté for about 5 minutes. Transfer to a large bowl. In the bowl of a food processor, process the lentils (be sure to rinse and drain them if you're using canned), 1 cup of quinoa and egg. You'll want to pulse in the food processor just enough to break up the lentils and quinoa so they start to stick together—about 20 times max. Don’t over-process.

You can easily make this recipe 100% vegan by replacing the egg with 1 tablespoon of freshly ground flax seed and 3 tablespoons warm water, approximating the texture to create a binding effect of an egg.

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe
walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Transfer to the bowl with the veggies and add the remaining 1 cup of quinoa. You'll want to make sure to mix well and form into patties, 1/4 cup at a time (I used a 1/4 cup measuring cup). Heat a skillet to medium low heat and add a tablespoon of oil. Cook the patties, about 4-5 at a time, for 3-4 minutes on each side, until a golden brown crust forms. Let them cool a little before serving. This recipe makes 12 lentil walnut burger patties, and are perfect for Meatless Monday's. I like to eat them on their own, or wrapped up in Swiss Chard, but feel free to top them with your favorite condiment, if necessary. I love using Hamilton Creek Food's Just Mayo. It's a great vegan, plant-based mayo that tastes exactly like the real stuff, and it adds great flavor to the Swiss Chard and burger patties.They are equally as tasty serving them on a sprouted grain bun (for the gluten eating folks!) or gluten-free bread with your typical burger fixings (lettuce, avocado, tomato, red onion, etc.).

walnut lentil burgers, gluten-free, vegetarian, healthy, burger, healthy burger, lentil burger, recipe

Got leftovers?  Just throw them in a 250-degree oven to warm them up.

 

Ingredients

2 cups quinoa, cooked

1 1/2 cups brown or green lentils, cooked (about a 15 oz. can)

1 egg (Vegan: 1 tablespoon freshly ground flax seed and 3 tablespoons warm water)

1/4 cup raw walnuts, chopped

1 tablespoon tarragon, chopped

1 cup button mushrooms, chopped

1/2 medium onion, chopped

4 garlic cloves, diced

1/4 cup flat leaf parsley, chopped

1/2 teaspoon sea salt

2 tablespoons of coconut oil

Instructions

In a skillet, heat about a tablespoon of coconut oil. Add the walnuts, mushrooms, parsley, garlic, tarragon. Sauté for about 5 minutes.

Transfer to a large bowl. In the bowl of a food processor, process the lentils (be sure to rinse and drain them if you're using canned), 1 cup of brown rice and egg. Pulse in the food processor just enough to break up the lentils and quinoa so they start to stick together—about 20 times max. Don’t over-process.

Transfer to the bowl with the veggies and add the remaining 1 cup of brown rice. Mix well and form into patties, 1/4 cup at a time (I used a 1/4 cup measuring cup).

Heat a skillet over medium-low heat and add a tablespoon of oil. Cook the patties, about 5 at a time, for 3-4 minutes on each side. Let them cool a little before serving.

Notes

I like to eat them on their own, or wrapped up in Swiss Chard, but feel free to top them with your favorite condiment, if necessary. They are equally as tasty serving them on a sprouted grain bun or gluten-free bread with lots of toppings (lettuce, avocado, tomato, red onion, etc.).

Recipe makes 12 serving.

Open-Face Spinach Omelette

Open-Face Spinach Omelette letsregale.com

Omelets can be tricky to make. You have to cook them just the right amount in order to flip them without breaking, which is why an open-faced omelette is great. It’s like eating a salad on top of a bed of protein.

This open-faced spinach omelette is one of my favorite breakfasts dishes. It is super easy and quick to prepare, making it perfect for those mornings when you are in a rush.

Bright vegetables, like bell peppers, tomatoes, and spinach, which are filled with vitamins A and C, take center stage in this dish. I've also have added grass-fed cottage cheese to the egg mixture for this tasty breakfast, and sprinkled in on top. You might think it weird to add cottage cheese to an omelette, but tt has the texture of feta, no salt and a great added boost of protein.

Open-Faced Spinach Omelete_11
Open-Faced Spinach Omelete_20
Open-Faced Spinach Omelete_14

What you’ll need

3 eggs
2 tablespoons cottage cheese, divided
1/2 chopped basil
sea salt to taste
ground black pepper to taste
1 tablespoon Coconut oil, divided
1/4 cup onion, chopped
8 cherry tomatoes, chopped
1/4 yellow bell pepper, chopped
1/4 avocado, chopped
1 cup baby spinach

What you’ll need to know

Whisk the eggs, 1 tablespoon cottage cheese and basil together.

Season to taste. Heat 1/2 tablespoon coconut oil in a non-stick small fry pan over medium heat cook onion until translucent, then add in tomatoes and bell pepper.

In a second non-stick small fry pan heat 1/2 tablespoon coconut oil over medium heat and pour in egg mixture.

Cook for 2-3 minutes, sprinkle in tomato, onion, bell pepper, avocado and cottage cheese and season to taste. Move pan under broiler to brown the top for a minute or two. Serve with baby spinach.

Next time I make this, I’m adding bacon. (Cause everything taste better with bacon! Right?)

 

Quick and Easy Steaming Bowls of Pho

Quick Vietnamese Chicken Pho 3

I love Pho! And, chances are, you do, too.

There is something to be said about this classic Vietnamese dish. I remember the first time I went out to eat at a Vietnamese restaurant; I was unsure of what to expect. I had the misconception that the meal would be your regular greasy, heavy food, the type that requires extra sweet time at the gym. The first time ordering Pho, I was surprised, yet fascinated, as the largest steaming bowl of soup with all sorts of fresh ingredients were placed in front of me. After the first bite, I was instantly hooked.

Years later my husband and I took a trip to Southeast Asia, Vietnam was one of our stops. I was in pho heaven. I still daydream of the many stops at the central market in Hoi An, for a big bowl of Pho.

Southeast Asia 2013_1573
Southeast Asia 2013_1619
Southeast Asia 2013_1624

A typical pho includes rice noodles in broth, a combination of raw and sautéed vegetables, fresh herbs, and rare sliced steak. My version is a healthy twist on the classic dish, using a vegetable broth and chicken.

The great thing is that this dish can be made within 30-minutes for a quick weekday dinner, and isn't compromising in flavor. To speed things along, I used a rostiserie chicken.

Quick Vietnamese Chicken Pho 2
Quick Vietnamese Chicken Pho

What You’ll Need

64 ounces homemade or low-sodium vegetable broth
2 chicken breasts, shredded
2 baby bok choy, sliced
6 green onions, thinly sliced
1 tablespoon fresh ginger, peeled and grated
1 Tbs. rice wine vinegar
1 tsp. ground black pepper
2 cinnamon sticks
2 star anise
Salt to taste
1 1/2 tablespoon coconut oil
6 ounces shiitake mushrooms, tough stems removed
1 1/2 tablespoon hoisin sauce
2 teaspoons sesame oil
14 ounces rice noodles, cooked according to package instructions
8 ounces bean sprouts
Garnish
2 jalapeño peppers thinly sliced
Fresh cilantro
basil
lime wedges
hoisin sauce
chili garlic sauce or sriracha

What You’ll Need To Know

In a large pot, you’ll want to combine the vegetable broth, chicken, green onion, grated ginger, rice wine vinegar, ground black pepper, cinnamon sticks, star anise and salt. Bring to a full boil, then reduce the heat and simmer for 15 minutes. While the broth is cooking, melt the coconut oil in a large skillet over medium heat. Add the mushrooms and sauté for about 5-6 minutes, or until tender, stirring frequently. Stir in the hoisin and sesame oil and cook until the sauce thickens and coats the mushrooms, about 1 minute more. Remove from heat. Divide the rice noodles among four to six large bowls, then fill each bowl with the ginger broth. Add bean sprouts, sliced jalapeños, shiitake mushrooms, fresh basil, and cilantro and serve with lime wedges, hoisin, and chili garlic sauce.

makes 6 servings

Morning Power Bowl

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It's time to rise and shine and get to the grind. 

I love getting a good workout in first thing in the morning.

For me, it sets my day on a good foot. But, sometimes I find it hard to power through, especially if I'm going sprint interval drills.  This has changed. Back in November, I started eating as much Dolce-approved foods whenever possible. The Dolce Diet, which focuses on proper sports nutrition. Mike Dolce's book The Dolce Diet Living Lean Cookbook is packed with great recipes.

I'm excited to share with you one of my favorite morning recipes. This easy breakfast adapted from the Dolce Diet's Breakfast Bowl. It's the perfect combination of all things needed for fueling the morning before a workout.

So why are carbs important?

You see, carbohydrates are the "key players" of all the nutrients for your sports nutrition power plate. Whether you are a serious athlete or are just ramping up your activity level, carbs are essential as the most immediate and efficient fuel to the muscles. They spare the body having to use protein as a fuel source. In its circulating form in the blood, carbs are called glucose, and its storage form in muscles and the liver is called glycogen.

When you first begin to exercise, your body uses the circulating glucose as its first source of energy. And, if you haven't eaten in a long time, your glucose levels are likely to be low (low blood sugar.) This will have great effect on your overall performance. For example, if you are an early morning runner and go out for a long run before eating, you might have difficulty completing the run at full speed. Or if you take a cardio class, you might have trouble focusing well in classes, even if you do eat after exercising. A lot of morning athletes find that taking in some fruit juice or water and a plain piece of bread with a banana before exercising can help solve this problem.

Breakfast Power Bowl 1

This Morning Power Bowl contains complex carbs that take a little longer for the body to break down and use as fuel.

Without the adequate right type of carbs in the diet, you will "hit the wall" very quickly when you work out, and find that overall, you just aren't feeling up to par. This bowl is perfect for that…

Breakfast Power Bowel 2-5

What You'll Need

¼ cup high fiber oat bran (I used Bob's Red Mill Gluten Free Oat Bran)
1 tbs flaxseeds
1 tbsp chia seeds
1 tbsp hemp seeds
¼ cup goji berries (you can also use raisins)
½ cup blueberries
1 tbsp almond flakes (you can also use almond butter)
1 monk fruit packet (you can also use stevia packet or nothing at all)

What You'll Need To Know

In a medium saucepan, bring 1 cup of water to a boil. Reduce flame and mix the oat bran and sweetener if desired, stirring often until desired consistency is reached.

Mix in flaxseeds, chia seeds, and hemp seeds.

Pour into bowl and add peanut butter or almond butter or sprinkle on almond flakes. Top with blueberries.

Add in a splash of water or unsweetened almond milk to thin out oat bran, if desired.

How do you fuel your morning?

Amaranth Huevos Rancheros Wonder Bowl

I’m always racking my brain on how to make whole grains more fun for my husband and me to eat.  I fell like when I make breakfast or stir fry bowls, I always tend to stick to quinoa. And, although there is nothing wrong with it, this morning I wanted to try something different. This whole eating clean and uber healthy can be tricky at times when it comes to creating creative dishes to excite the taste buds. That's when I discovered a new ancient grain: Amaranth.

Amaranth.

Have you tried it? It's really delicious!

Sure, Quinoa is the publicity hog when to comes to healthy gluten-free ancient grains. But, Amaranth is soon going to be taking over the spotlight.

This Ancient Aztec grain has more protein with 9 grams per cup, and it's amino acid profile is as close to perfect as you can get for a protein source. It is also relatively high in calcium, iron, potassium, magnesium, and fiber. So, why wouldn't you give it a try?

I love it's mild, grassy flavor, making it a nutritious substitute for starchy bases like rice and polenta.

Amaranth Huevos Rancheros Wonder Bowl_letsregale.com - 7

I was really excited to cook this grain in my breakfast this morning, tapping into my Mexican heritage. This Amaranth Huevos Rancheros are really good. Amaranth to be an acquired taste due to its strong earthy flavor, this recipe flavors balanced each other out in this hearty breakfast bowl.

Amaranth Huevos Rancheros Wonder Bowl_letsregale.com - 6
Amaranth Huevos Rancheros Wonder Bowl_letsregale.com - 4
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What You'll Need

3tsp coconut oil, divided
1 cup cooked amaranth
1/2 cup corn
1/4 tsp ground cumin
1/4 tsp garlic powder (or 1 garlic clove)
1/2 cup cilantro, chopped, plus mores for garnish
2 large eggs
2 radish, thinly sliced
1/2 haas avocado
1/4 onion, finely chopped
1 small tomato, finely chopped
juice from 1/4 lemon
salt, to taste
pepper, to taste

What You'll Need To Know

Pico De Gallo: In a bowl combine onions, tomato, 1/4 cup cilanto, salt, and lemon juice and mix together

Amaranth Bowl: In a large nonstick skillet set over medium heat, warm 1 teaspoon of coconut oil and add amaranth, corn, garlic powder, and cumin. Cook, stirring occasionally until cumin is fragrant, about 3 minutes.

Remove from heat, stir in cilantro, season to taste with salt and pepper.

Adding the remaining 2 teaspoons of coconut oil to the skillet and cook eggs as desired. (I cooked mine sunny side up.)

Place egg on top of each bowl.

Divide radish, avocado, and pico de gallo salsa evenly between 2 bowls.

Garnish with cilantro and enjoy!
 

Recipe makes 2 servings.

I'm sure I'll be cooking a lot with Amaranth from now on. Have you tried Amaranth? 

Kale Cara Cara Salad with Hemp Seeds

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Kale Cara Cara Salad with Hemp Seeds, kale salad, summer salad, spring salad, healthy, recipe, gluten-free, gluten-free recipe, vegan, vegan recipe, hemp seed, hemp seed recipe, recipe with hemp seed I can't stop eating kale lately. Raw kale. We're buying four huge bunches each week, and eating every last bit. If you see me in Whole Foods, I'm the girl with a cart full of kale. (Really.) Anyway, these green juices (like my kaleaide green juice) and salads are responsible for the insane amount of kale we're eating. I've always been a kale lover--in a salad or blended up as a juice. Aside from the kale itself, we've put chopped celery, carrots and cucumber in, then we tried diced green apples, and now that we're in the peak of citrus season, chopped blood oranges or Cara Cara oranges. Cara Cara oranges...they're mildly tart, sweet and absolutely delicious. More so than any other citrus, in my opinion. We love them, especially in this kale salad.

When making this salad in the past, I've used two different dressings - one being my basic lemon vinaigrette and the other is a balsamic vinaigrette, which you can make really easily by substituting the lemon juice for balsamic vinegar (or even fig balsamic vinegar) in that recipe. Both dressings really compliment the kale and oranges.

Kale Cara Cara Salad with Hemp Seeds, kale salad, summer salad, spring salad, healthy, recipe, gluten-free, gluten-free recipe, vegan, vegan recipe, hemp seed, hemp seed recipe, recipe with hemp seed Kale Cara Cara Salad with Hemp Seeds, kale salad, summer salad, spring salad, healthy, recipe, gluten-free, gluten-free recipe, vegan, vegan recipe, hemp seed, hemp seed recipe, recipe with hemp seed

What You'll Need

1 bunch kale (green or tuscan, preferably) 1 cara cara oranges 1 tablespoon hemp seeds lemon vinaigrette or balsamic vinaigrette 1 radish, thinly sliced goat cheese crumbles (optional)

Technically, hemp seeds are really not seeds at all. They are actually a fruit. Tiny and round, sort of like itty bitty sunflower seeds, they have a pleasing, mild and slightly nutty flavor. Unlike sunflower seeds they aren’t crunchy but instead are a bit more like sesame seeds, but even softer in texture. Hemp seeds sort of taste like pine nuts, but have an even mellower, milder flavor.

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Begin by rinsing the kale and chopping it into bite-sized pieces. Slice the cara cara oranges about 1/2 inch thick, then cut the rind and pith away from each slice. Cut each slice into quarters, then toss with the kale and vinaigrette. Sprinkle in the hemp seeds and radish, and garnish with goat cheese. Serves 3-4.

Kale Cara Cara Salad with Hemp Seeds, kale salad, summer salad, spring salad, healthy, recipe, gluten-free, gluten-free recipe, vegan, vegan recipe, hemp seed, hemp seed recipe, recipe with hemp seed

If you aren't a citrus fan, then just add any fruit or veggies you like. Make sure to chop the kale into bite-sized pieces, so that you can chew them easily.

Kale Cara Cara Salad with Hemp Seeds, kale salad, summer salad, spring salad, healthy, recipe, gluten-free, gluten-free recipe, vegan, vegan recipe, hemp seed, hemp seed recipe, recipe with hemp seed Kale Cara Cara Salad with Hemp Seeds, kale salad, summer salad, spring salad, healthy, recipe, gluten-free, gluten-free recipe, vegan, vegan recipe, hemp seed, hemp seed recipe, recipe with hemp seed

What To Love

  • This salad is full of flavor and densely packed with nutrients.
  • Hemp seeds are an incredible vegan source of biologically available and easily digested protein. For those who are allergic to soy, hemp seeds are a great vegan alternative. Hemp seeds contain all 10 essential amino acids.
  • Kale is low in calorie, high in fiber and has zero fat. It is also high in iron, Vitamin ,A, C, and K; it is also a powerful antioxidants.

 

Kale Cara Cara Salad with Hemp Seeds
Cuisine: Salad
Prep time:
Cook time:
Total time:
Serves: 3-4
Ingredients
  • 1 bunch kale (green or tuscan, preferably)
  • 1 cara cara oranges
  • 1 tablespoon hemp seeds
  • lemon vinaigrette or balsamic vinaigrette
  • 1 radish, thinly sliced
  • goat cheese crumbles (optional)
Instructions
  1. Begin by rinsing the kale and chopping it into bite-sized pieces.
  2. Slice the cara cara oranges about 1/2 inch thick, then cut the rind and pith away from each slice. Cut each slice into quarters, then toss with the kale and vinaigrette.
  3. Sprinkle in the hemp seeds and radish, and garnish with goat cheese. Serves 3-4.

 

Berry Vanilla with Chia Seeds Smoothie

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Berry Vanilla Smoothie, gluten-free, berry vanilla, vegan, healthy recipe, recipe, smoothie recipe I love smoothies. The thing to watch out for though, is that most smoothies that you’d get at a restaurant or juice shops are loaded with unhealthy sugary additives (like ice cream or frozen yogurt) which you really don’t need to make smoothies taste good. When done right, smoothies are a great way to get a ton of nutrients without adding sugar or compromising fiber. This Berry Vanilla with Chia Seeds is one of my favorite recipes that I have been making for years. This recipe is not only healthy, it's berry delicious. You may substitute the raspberries or blackberries for any other berries or fruit. I love adding the chia seeds to this because the chia seeds provide Omega-3 Fatty Acids, fiber, and minerals.

It is extremely easy to make your own smoothies at home: all you need is a blender, a few ingredients, and 5 minutes.

Berry Vanilla Smoothie, gluten-free, berry vanilla, vegan, healthy recipe, recipe, smoothie recipe

What You'll Need

1/2 cup raspberries 1/2 cup blueberries 1/2 cup blackberries 1 tablespoon chia seeds 2 cups coconut water 12 ice cubes

If you freeze your berries ahead of time, you can omit the ice cubes.

Berry Vanilla Smoothie, gluten-free, berry vanilla, vegan, healthy recipe, recipe, smoothie recipe

You'll want to place all of the ingredients in a blender, mix and enjoy!

Berry Vanilla Smoothie, gluten-free, berry vanilla, vegan, healthy recipe, recipe, smoothie recipe

What To Love:

  • Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds' lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids -- specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
  • Berries in general are considered low in terms of their glycemic index (GI), making them a perfect add-in to smoothies.
Berry Vanilla Smoothie
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1/2 cup blackberries
  • 1 tablespoon chia seeds
  • 2 cups coconut water
  • 12 ice cubes
Instructions
  1. You'll want to place all of the ingredients in a blender, mix and enjoy!

 

Spinach Tarragon Frittata

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Spinach Tarragon Frittata, gluten-free, vegetarian, breakfast, gluten-free breakfast, italian breakfast, healthy, recipe, healthy recipeA frittata is just an Italian version of an omelette. Frittatas were once my culinary nemesis. A simple dish that everyone else seemed to think they were so easy; mine always turned out dry, bland, and unappetizing. Through trial and error, I finally got it right.

One of the biggest mistakes that I was making is that I was making my frittata's much more complicated than they actually are. There isn't really a "right" way to make them. This recipe I created is what I have found works for me. It's simple to make. I do recommend a cast-iron or oven-safe non-stick skillet. However, a stainless steel pan will work, but you'll need extra oil to make sure the eggs don't stick to the pan.

Spinach Tarragon Frittata, gluten-free, vegetarian, breakfast, gluten-free breakfast, italian breakfast, healthy, recipe, healthy recipe

What You'll Need

3 Eggs 1/4 Onion 2 Garlic Cloves 1 teaspoon Tarragon 1 cup Spinach Salt, to taste 1 tablespoon oil

Spinach Tarragon Frittata, gluten-free, vegetarian, breakfast, gluten-free breakfast, italian breakfast, healthy, recipe, healthy recipe

I first started with pre heating my oven to 400 degrees.

In a mixing bowl I added my eggs vigorously. This will help to incorporate more air to allow a deeper filling and a fluffier result. I then added salt to taste, onions, garlic, tarragon and spinach and mixed the ingredients well. After all of my ingredients were mixed together, I transferred everything to a cask iron skillet, and cooked until the frittata began to set, about 2 minutes. I then popped it in oven and baked for 7-9 minutes.

Spinach Tarragon Frittata, gluten-free, vegetarian, breakfast, gluten-free breakfast, italian breakfast, healthy, recipe, healthy recipe

I love this frittata with the fragrance and after notes of tarragon and the comfort of spinach. You can really eat this for any meal, breakfast, lunch or dinner.

Spinach Tarragon Frittata, gluten-free, vegetarian, breakfast, gluten-free breakfast, italian breakfast, healthy, recipe, healthy recipe

Weekend breakfast or brunch? Just add hot buttered toast or a side of fruit. Light lunch? Add a green salad and olives. Simple Sunday dinner? A beautiful glass of wine and you’re good to go.

Spinach Tarragon Frittata, gluten-free, vegetarian, breakfast, gluten-free breakfast, italian breakfast, healthy, recipe, healthy recipe

What To Love

  • Aside from the simplicity, frittata's offer a good serving of protein, and so does the spinach.
  • Garlic is good source of selenium, garlic may be a more reliable source as well. Garlic is what scientists call a "seleniferous" plant: it can uptake selenium from the soil even when soil concentrations do not favor this uptake.

Spinach Tarragon Frittata
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 3 Eggs
  • 1/4 Onion
  • 2 Garlic Cloves
  • 1 teaspoon Tarragon
  • 1 cup Spinach
  • Salt, to taste
Instructions
  1. Pre heating my oven to 400 degrees.
  2. In a mixing bowl beat the eggs for a few seconds.
  3. Add salt to taste, onions, garlic, tarragon and spinach and mixed the ingredients well.
  4. Transferred everything to a cask iron skillet, and cook until frittata begins to set, about 2 minutes.
  5. Cook for 7-9 minutes until the eggs are set. To check, cut a small slit in the center of the frittata. If raw eggs run into the cut, bake for another few minutes; if the eggs are set, pull the frittata from the oven. Cool for five minutes, then slice into wedges and serve. Leftovers will keep refrigerated for a week.

 

Kelp Noodle Pad Thai

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Kelp Noodle Padthai, gluten-free pad thai, raw pad thai, kelp noodles, kelp noodle recipe, gluten-free recipe, recipe, healthy recipe

I've been craving a lot of Pan Asian food lately, and I have some really great recipes for you. I want to share this Pad Thai recipe with you. Pad Thai is one of my absolute favorite dishes. Salty fish sauce, tart lime, spicy pepper, crunchy peanuts and refreshing cilantro. The best combination of flavors.

In 2013, I got a chance to learn how to make Pad Thai, amongst many other traditional Thai dishes while in Chiang Mai, Thailand.

Today, I decided to try something a little different using the recipe we learned from the Thai Cooking School. It's same, same but different to your traditional Pad Thai. I picked up a package of raw kelp noodles, and set out to recreate the same flavor I love, only in raw form. Kelp noodles are a food made from kelp, an edible brown seaweed that contains high amounts of iodine.

Marketed as a low-calorie alternative to pasta and other noodle varieties, kelp noodles contain kelp, sodium alginate (a form of seaweed-derived salt), and water. You can easily find them online on places like Amazon or Whole Foods.

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Kelp Noodle Padthai, gluten-free pad thai, raw pad thai, kelp noodles, kelp noodle recipe, gluten-free recipe, recipe, healthy recipe

Kelp Noodle Padthai, gluten-free pad thai, raw pad thai, kelp noodles, kelp noodle recipe, gluten-free recipe, recipe, healthy recipe

Kelp noodles couldn’t be easier to prepare. No cooking is necessary – just soak them in purified water. Before getting started, I first took my kelp noodles out of their packaging and soaked them in a bowl of water. I let them soak while I was preparing my ingredients and blended my sauce. This help with separating the noodles.

For the sauce, I blended up a combination of fish sauce, raw almond butter, red chili flakes, garlic, onion and lime juice. In a blender or food processor, you'll want to blend the ingredients together until smooth. I tossed the mixture with the kelp noodles, using two utensils, using a gentle "lift and turn" method (like tossing a salad) so that they're coated well. I then added the carrots and bean sprouts.

Kelp Noodle Padthai, gluten-free pad thai, raw pad thai, kelp noodles, kelp noodle recipe, gluten-free recipe, recipe, healthy recipe

Kelp Noodle Padthai, gluten-free pad thai, raw pad thai, kelp noodles, kelp noodle recipe, gluten-free recipe, recipe, healthy recipe

I garnished it with green onion, cilantro, chopped peanuts, and a dash of sesame seeds. Once I took a bite, I knew I'd used the right ratios. The sauce was spot on. I also immediately fell in love with the crunch of the kelp noodles. I don't think I'll be making pad thai the traditional way anymore.

What To Love

What I love about this recipe is that it's much healthier than traditional Pad Thai without compromising the flavor.

  • Kelp noodles contain no fat, cholesterol, protein, or sugar. Per serving, they typically contain 1 gram of carbohydrates, 1 gram of fiber, and 35 milligrams of sodium. Kelp noodles typically provide 15% of your daily calcium needs and 4% of your daily iron needs per serving.

  • Almond butter provides one way to boost your almond intake. It offers health benefits thanks to its impressive nutritional profile with a great source of Healthy Fats, Fiber, Calcium, Cooper, Vitamin E and Magnesium.

  • Bean sprouts contain protein, vitamin C and B vitamins; they're especially a good sources of folate.

Kelp Noodle Padthai, gluten-free pad thai, raw pad thai, kelp noodles, kelp noodle recipe, gluten-free recipe, recipe, healthy recipe

Kelp Noodle Padthai, gluten-free pad thai, raw pad thai, kelp noodles, kelp noodle recipe, gluten-free recipe, recipe, healthy recipe

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Kelp Noodle Pad Thai

Raw, Gluten-Free, Vegetarian

Serves 4


What You'll Need


1 package raw kelp noodles

Garnish:

1 green onions, sliced

1/2 cup fresh cilantro

1/3 cup roughly chopped peanuts

a dash of sesame seeds

Optional: Sriracha sauce (Here is a great homemade recipe)

2 heaping tablespoons raw almond butter

4 cloves garlic, minced

2 cups fresh mung bean bean sprouts

1/2 onion, sliced 1/4 carrot, sliced

4 tablespoons fish sauce*

juice of 1 lime (or 1 tablespoon tamarin or white vinegar)

*You can easily make this a vegan dish by replacing the fish sauce with alternatives such as this one.


What You’ll Need To Know

  1. For the sauce, in a bowl mix in almond butter, red chili flakes, fish sauce, garlic, onion and lime juice. Keep mixing until a sauce forms.

  2. Add the bean sprouts and carrots and mix together in a bowl with the kelp noodles..

  3. Add the mixture with the kelp noodles. Using two utensils, use a gentle "lift and turn" method (like tossing a salad) so that they're coated well. (You don't want to cook the kelp noodles!)

  4. Taste-test for seasoning, adding more fish sauce or chili until desired flavor is reached.

  5. Garnish with cilantro, green onion and peanuts.



Butternut Squash Asparagus Soup

butternut squash soup with asparagus, butternut squash soup, vegan soup, gluten-free soup, dairy free recipe, recipe, recipes, recipe of the day
butternut squash soup with asparagus, butternut squash soup, vegan soup, gluten-free soup, dairy free recipe, recipe, recipes, recipe of the day
butternut-squash-asparagus-soup
butternut-squash-asparagus-soup
butternut-squash-asparagus-soup
butternut-squash-asparagus-soup

It's no secret that I love soups. Soup is one of those things that I enjoy and have daily. Our fridge is always stocked with soup since it is an easy to grab meal or snack. I particularly love soups because they are packed with tons of nutrients. Well, the thing is when you slowly simmer foods over low heat, you gently leach out the energetic and therapeutic properties of the foods, preserving the nutritional value of the food and making it easier for your body to assimilate the nutrients. One of my favorite vegetables to make into soup is butternut squash. I love the nutty taste. Today I decided to make a butternut squash with asparagus and leeks as my main ingredients. This soup is great served warm or cold, and has a smooth, flavorful texture and taste.

What You'll Need

1 butternut squash, cubed 6 asparagus, chopped 1/4 medium onion, chopped 1/2 tomato, chopped 1 teaspoon, salt 1 tablespoon tarragon, chopped 3 cups water 1/2 leak 5 garlic cloves 1 tablespoon sallflower oil Optional: 1/4 cup chardonnay (or any white wine) Garnish: Poppyseed and cilantro leaves

(This recipe serves roughly 2-3; you cna double up the recipe if you need to feed more.)

I love making foods in its simplest form. I don't use stocks, canned items, dairy or butter. Some say that those items boost flavor. I beg to differ. This recipe calls for white wine (truthfully, wine is the only other "extra" I'll add to me food) because it does help bring out the flavor of the tarragon. You can choose to leave it out, if you wish.

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butternut squash soup with asparagus, butternut squash soup, vegan soup, gluten-free soup, dairy free recipe, recipe, recipes, recipe of the day
butternut squash soup with asparagus, butternut squash soup, vegan soup, gluten-free soup, dairy free recipe, recipe, recipes, recipe of the day
butternut squash soup with asparagus, butternut squash soup, vegan soup, gluten-free soup, dairy free recipe, recipe, recipes, recipe of the day

To make this soup, you'll want to heat oil in saucepan over medium heat. I first added the onion and leeks, and cook until soft. Then, add in the garlic and cook until they were fragrant. I added in the tomato, asparagus and butternut squash, tarragon, and white wine and cook for about 5 minutes before stirring in water. With the water added in, I brought it to a boil and reduced the heat to a medium-low, and added salt. I simmered for 20 minutes until the squash was fork-tender. Once the squash is tender, I removed the ingredients from the heat, and puréed the soup in batches in blender and blended until smooth. You can also use a food processor, or use immersion blender in saucepan. Once my soup was a silky consistency, I returned the soup to saucepan, and reheat over medium-low heat 2 to 3 minutes, or until warmed through; and, garnished with a sprinkle of poppy seeds and cilantro leaves. I love the color and slight crunch that that poppy seeds gives the soup.

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butternut squash soup with asparagus, butternut squash soup, vegan soup, gluten-free soup, dairy free recipe, recipe, recipes, recipe of the day

When blending hot liquids: Remove liquid from the heat and allow to cool for at least 5 minutes. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth.

What To Love

  • Leeks are high content of manganese, vitamin B6, vitamin C, folate, and iron make them an excellent food for helping to stabilize blood sugar.
  • One cup of cubed butternut squash has 10 percent of the recommended daily intake of potassium, 11 percent of magnesium and 7 percent of calcium.
  • Poppy Seeds contain niacin and folate, but poppy seeds are a great source of minerals. Just 1 teaspoon provides measurable amounts of calcium, iron and zinc.
  • Cilantro is a great heavy metal detox agent for detoxifying mercury, aluminium, lead, cadmium and others.

Butternut Squash Asparagus Soup

Prep time:

10 mins

Cook time:

30 mins

Total time:

40 mins

Serves:

2

Ingredients

  • 1 butternut squash, cubed
  • 6 asparagus, chopped
  • 1/4 medium onion, chopped
  • 1/2 tomato, chopped
  • 1 teaspoon, salt
  • 1 tablespoon tarragon, chopped
  • 3 cups water
  • 1/2 leak
  • 5 garlic cloves
  • 1 tablespoon sallflower oil
  • Optional: 1/4 cup chardonnay (or any white wine)
  • Garnish: Poppyseed and cilantro leaves

Instructions

  1. Heat oil in saucepan over medium-low heat.
  2. Add onion and leeks, and cook until soft. Add in the garlic and cook until fragrant.
  3. Add in the tomato, asparagus and butternut squash and white fine and cook for about 5 minutes
  4. Stir in water and tarragon, and bring to a boil. Reduce heat to medium-low, and add salt, if desired. Simmer 20 minutes, or until squash is fork-tender.
  5. Remove from heat, and purée soup in batches in blender or food processor, or use immersion blender in saucepan; blend until smooth. Return soup to saucepan, and reheat over medium-low heat 2 to 3 minutes, or until warmed through. Serve garnished with poppy seeds and cilantro leaves.

Calories:

110

Fat:

3.7

Saturated fat:

.4

Carbohydrates:

18.5

Sugar:

4.9

Sodium:

14

Fiber:

5.0

Protein:

2.1

Notes

When blending hot liquids: Remove liquid from the heat and allow to cool for at least 5 minutes. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth.

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Citrus Arugula Salad with Scallops

recipe, gluten-free, salad, recipe, seafood, scallops One our favorite dishes includes scallops. Seared scallops make a simple, yet delectable meal. Fresh, tender, buttery and delicious, seared scallops are perfect for a romantic meal, too.  I love preparing them in this simple citrus arugula salad, and dressed with a lovely sweet citrusy taste of Cara Cara oranges. (Cara Cara's are in season!) However, Scallops have always been one of those tricky foods to cook. They have to be seared precisely right, and can easily be over cooked. After many attempts of trial and error, I've finally got it right.

Here is the thing, cooking scallops requires a hot pan so that they sear rather than steam. But, they also need to be dry when they hit the pan. Most scallops you buy at the store have been soaked in a liquid solution that keeps them looking white. You'll need to drain and rinse them thoroughly, then pat them dry with paper towels before you season and cook them. Once your scallops are dry and seasoned, heat a nonstick sauté pan over a high heat, and add a tablespoon oil. The oil needs to be very hot before you add the scallops — you should actually see just a tiny bit of smoke.

Cooking the scallops, you can follow a few tips shared in Thomas Keller's "Ad Hoc at Home". He writes that the best way to sear a piece of fish or meat is over high heat. After you put the fish or meat into the pan, don’t try to move it — let it cook until the bottom browns and releases on its own. When it is ready to turn over, turn it, and if possible, put it in a different part of the pan. The surface there will be hotter and give the best sear to the second side. I followed these tips to achieve the perfect scallops for this dish.

recipe, gluten-free, salad, recipe, seafood, scallops

What You'll Need:

2 cups arugula 1 cara cars orange 2 radish, thinly sliced 1/2 persian cucumber (or english cucumber), thinly sliced 1 green onion, chopped salt, to taste 8 scallops

You'll need to make sure to thinly slice the radishes and cucumber. I do recommend using a mandoline slicer. But, don't worry if you don't have one. You can also use a knife.

Citrus-Arugula-Salad-with-Scallops

Place the scallops flat-side down in the hot pan. Don't overcrowd the pan, or the pan won't stay hot enough to give the scallops a good sear. If you have a lot of scallops, it's better to work in batches. Once you've placed the scallops in the pan, don't touch them. (Let them do their thing!) If you give in to the temptation to move the scallops around the pan, all you'll be doing is preventing them from forming the nice brown crust that you want. Because of variations in scallop thickness, pan temperatures and so on, it's not easy to pinpoint an exact cooking time. But after a couple of minutes, it's OK to peek underneath. If you see a nice, caramel-colored crust on the underside, they're ready to flip.

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Plate your salad and place 4 scallops on top. Scallops start to turn rubbery if you wait too long to serve them, so get them on the plate right away. And be sure to serve them with the beautiful caramel-colored crust facing up.

What To Love

  • Scallops are more than 80% protein. One 3-ounce serving provides 20 grams of protein and just 95 calories. They're also a good source of both magnesium and potassium.
  • Arugula provides a lot of detoxifying benefits and has high levels of chlorophyll. This can help to prevent DNA and liver damage from aflatoxins. To preserve the chlorophyll in arugula – eat it raw. It tastes great in a salad!
  • Radish is rich in folic acid, Vitamin C and anthocyanins.

recipe, gluten-free, salad, recipe, seafood, scallops

This salad pairs very well with a Spicy Cauliflower "Couscous" and a side of Blistered Padron Peppers (recipe to follow).  The flavors in both dishes compliment each other very well.

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Citrus Arugula Salad with Scallops
Cuisine: Seafood
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • 2 cups arugula
  • 1 cara cars orange
  • 2 radish, thinly sliced
  • 1/2 persian cucumber (or english cucumber), thinly sliced
  • 1 green onion, chopped
  • salt, to taste
  • 8 scallops
  • 1 tablespoon sallflower oil
Instructions
  1. First, you'll want to thinly slice the radishes and cucumber; and, dice the green onion.
  2. In a bowl, squeeze half of the Cara Cara orange and pulp, add salt and whisk together. Add in the radish and cucumber slices, arugula and toss together.
  3. For the scallops: heat oil in a high heat. Place the scallops flat-side down in the hot pan. Don't overcrowd the pan, or the pan won't stay hot enough to give the scallops a good sear. If you have a lot of scallops, it's better to work in batches. Once you've placed the scallops in the pan, don't touch them. (Let them do their thing!) If you give in to the temptation to move the scallops around the pan, all you'll be doing is preventing them from forming the nice brown crust that you want. Because of variations in scallop thickness, pan temperatures and so on, it's not easy to pinpoint an exact cooking time. But after a couple of minutes, it's OK to peek underneath. If you see a nice, caramel-colored crust on the underside, they're ready to flip.
  4. Plate your salad and place 4 scallops on top. Scallops start to turn rubbery if you wait too long to serve them, so get them on the plate right away. And be sure to serve them with the beautiful caramel-colored crust facing up.
Notes
Cooking scallops requires a hot pan so that they sear rather than steam. But they also need to be dry when they hit the pan. Most scallops you buy at the store have been soaked in a liquid solution that keeps them looking white. So you'll need to drain and rinse them thoroughly, then pat them dry with paper towels before you season them.[br][br]Once your scallops are dry and seasoned, heat a nonstick sauté pan over a high heat, and add a tablespoon oil. The oil needs to be very hot before you add the scallops — you should actually see just a tiny bit of smoke.