by Heather | Feb 7, 2017 | gluten free, greens, meat, protein, recipe, recipies
BLTA Roll-Ups!
Ingredients:
• 4-6 slices Organic Turkey
• 1 Plum Tomato, seeded and cut into strips
• 2 slices Organic, Uncured Bacon, cooked and cut in half lengthwise and then cut in half width wise (you’ll end up with 8 pieces)
• 1 Avocado, sliced
• Baby Spinach Leaves
Directions:
1. Lay out a turkey slice on a plate or cutting board
2. Layer spinach leaves (depending on size or how much you like spinach) in the center of the cold cut, width-wise across the short side .
3. Layer a few strips of tomato, 1-2 strips of bacon, and 1 slice of avocado on top of that.
4. Starting at the left side, flip one end of the turkey slice to the right, over the layers you just added. Then roll that folded side over to the non-folded side on the right to create the roll.
5. Just pick it up and eat it. No toothpicks necessary to hold it together.
by Heather | Jan 17, 2017 | chicken, cooking, gluten free, protein, recipies
Broccoli Stir-Fry With Chicken and Mushrooms
Ingredients:
- 2 tablespoons good-quality vegetable oil
- 2 tablespoons minced garlic
- 1 tablespoon minced fresh ginger
- 4 scallions, chopped
- 1 lb broccoli, cut into bite-size pieces, the stems no more than 1/4-inch thick
- 8 ounces button mushrooms, cleaned, trimmed and sliced
- Salt
- 1 cup water
- 8 ounces organic, boneless, skinless chicken breasts or thighs, cut into 1/2- to 3/4-inch chunks or thin slices and blotted dry
- 2 tablespoons gluten free organic tamari sauce
- Freshly ground black pepper
Directions:
Put a large, deep skillet over medium-high heat. When it’s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the scallions.
Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes.
Sprinkle with salt; add 1-cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer to a plate.
Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, then add chicken and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes.
Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add soy sauce, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Raise heat to high and cook, stirring occasionally, until liquid is reduced slightly and you’ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve.
(Slightly modified to make gluten free from Mark Bittman http://cooking.nytimes.com/recipes/1013417-broccoli-stir-fry-with-chicken-and-mushrooms)
by Heather | Jan 2, 2017 | cooking, meat, protein, recipies
One-Pan Healthy Sausage & Veggies
Ingredients
- 2 small (1 cup) organic,red potatoes, cubed
- 3/4 lb. green beans, ends trimmed
- 1 large head of broccoli (1 and 1/2 cups), chopped
- 2 large or 6-7 mini (1 and 1/2 cups) organic, sweet bell peppers, chopped
- 9 oz. organic sausage
- 6 Tbsp. extra virgin olive oil
- ¼ tsp. red pepper flakes, optional
- 1 tsp. paprika
- 1/2 tsp. garlic powder
- 1 Tbsp. dried oregano
- 1 Tbsp. dried parsley
- 1/4 tsp. salt
- 1/4 tsp. pepper
*Optional: fresh parsley, quinoa/rice to serve with, Parmesan cheese
Directions:
- Preheat the oven to 400 degrees F.
- Line a large sheet pan with foil or parchment paper.
- Slice sausage like thick coins.
- Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat.
- Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.
- If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven.
- Enjoy with rice or quinoa and fresh parsley if desired.
(Credit http://www.chelseasmessyapron.com/one-pan-healthy-sausage-and-veggies/#_a5y_p=5830687)
by Heather | Dec 21, 2016 | cooking, gluten free, meat, protein, recipies
Rosemary Pork with Applesauce
INGREDIENTS:
– 1 lbs pork loin, sliced
– one large sprig of fresh rosemary
– 1/2 cup unsweetened applesauce
– salt, pepper, and garlic powder to taste
– olive oil and grass-fed butter for frying
INSTRUCTIONS:
– Heat a large pan with olive oil and butter.
– Season one side of the pork cutlets with salt, pepper, and garlic powder.
– Place the pork into the pan with the seasoned side down.
– Season the other side, flip them when the meat starts cooking around the edges and the underside is browned (about 3-5 minutes depending on the thickness of the cutlets).
– Pour applesauce over the pork. Add rosemary. Let other side cook through (another 3-5 minutes).
– Garnish with rosemary and serve with extra applesauce. [Credit: FreckledItalian.com]
by Heather | Dec 15, 2016 | general health, gluten free, greens, recipies
Almond-Cinnamon-Chia Green Smoothie
Makes 1 serving
Ingredients:
- 1 tablespoon almond butter*
- 1 cup almond milk, unsweetened*
- 1 teaspoon cinnamon
- 1 ounce chia seeds*
- 1 cup spinach, raw*
- ice (optional)
Directions:
- Place spinach in blender first, then cover with the rest of the ingredients.
- Process at high speed until well combined (you may need to carefully press the spinach down a bit).
- You may want to add ice, depending on how cold and thick you like your smoothie.
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143
