Fat burning Chips, the classic and the cheesy: Easily baked meatballs and quick and easy dinner ideas
Easy Kale Chips, the classic and the cheesy
Good friends, we have reduced the grains bothersome outside of our diet. now, what do we have to eat that is salty and crunchy?
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Kale chips!!!!!!
If you're new to kale chips I don't blame you for being skeptical. I mean kale was created to fill the gaps in a salad bar, right? Decorative greens. That's what I used to think really crispy kale, prepares a delicious salty snack too much. A snack that will not increase your waist or adversely affect their health.
Below are two different recipes. I love the cheesy, but you can't go wrong with the classic.
This is what you need:
The classic
• 1 bunch of kale, washed and torn, stems discarded
• 1 tablespoon olive oil
• Pinch of salt and pepper.
The Corny
• 1 bunch of kale, washed and torn, stems discarded
• 1 tablespoon olive oil
• Pinch of salt and pepper.
• 3/4 cup of nutritional yeast
• 1/4 cup flour of blanched almonds
1. Preheat oven to 300 degrees F.
2. In a large bowl mix the pieces of kale with all ingredients.
3. Spread evenly on baking sheets lined with aluminum foil.
4. Bake for 12 minutes, closely monitoring the that they do not burn. Remove from oven when they are crunchy.
5 servings
Classic: 51 calories, 3g fat, 68 mg sodium, 5g of carbohydrates, fiber, 1G and 2g of protein
Cheesy: 180 calories, 7g Fat, 77mg sodium, 17g of carbohydrates, fiber, 7g and 15g of protein
Easily baked meatballs
Have you ever noticed how almost all snacks are bad for you? It is as if there is a law that fast and easy to grip must be filled with carbohydrates or sugar straight up.
Until now.
These simply baked meatballs are perfect, anti-high-carb snack to enjoy a busy afternoon.
This is also done for a healthy adult, quick weekend dinner at night.
This is what you need:
• 2 pounds of pork from earth
• 1/2 teaspoon of salt
• 1/2 teaspoon ground fennel
• 1/4 teaspoon plant Salvia
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• Pinch of pepper
• 2 teaspoons of coconut oil.
• 2 cloves garlic, minced
• 1 small onion, finely chopped
• 2 stalks of celery finely chopped
• 2 finely chopped carrots
• 1/4 cup finely chopped pecans
• 1/4 cup finely chopped fresh parsley
1. Preheat oven to 425 degrees F.
2. In a medium bowl combine ground pork with all the spices. Don't be afraid to dirty your hands!
3. Place a frying pan over medium heat and warm coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
4. Add the mixture of vegetables in the ground pork and combine well. Use your hands to form meatballs the size of a golf ball.
5. Place the meatballs in an oven-safe baking. Bake for 30 minutes or until it is cooked all the way through.
meatballs
Nutritional analysis: a portion equals: 77 calories, 4g Fat, 76mg sodium, 1g of carbohydrates, fiber, .5G and 8g of protein
Apricot bread with orange glaze
I am a total believer in the health benefits of a diet without grains or refined sugars. In fact I can eat in this way, and for quite some time. But on the other hand I love to cook…there was no possibility that i can give up cooking. The good news is that with few substitutions of ingredients is more than possible to create delicious, moist and sweet baked goods all while paste a grain-free and refined sugar free diet.
This Apricot bread with orange glaze is delicately sweet and perfect to enjoy a cup of tea.
This is what you need:
For the bread:
• 5 cups of flour, almonds (buy in the Trader Joe's- 4 cups in each bag or grind raw almonds in a food processor)
• 1 teaspoon full of baking soda
• 1/2 teaspoon of salt
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 6 omega-3, free range eggs
• 4 tablespoons of raw honey
• 2 tablespoons apple cider vinegar
• 1/2 teaspoon vanilla extract
• 1/2 cup finely chopped dried apricots
• 1/3 cup finely chopped pecans
1. Preheat oven to 300 degrees F. grease a loaf of bread with coconut oil.
2. In a large bowl combine flour, almonds, baking soda, salt, cinnamon and cloves.
3. In a separate bowl, whisk eggs and then add the honey, vinegar and vanilla. Add the wet ingredients to dry and mix until combined.
4. Gently fold in the apricots and pecans.
5. Fill in prepared pan pan, smooth the top of the dough. Bake for 45 minutes or until golden brown.
6. Loosen the side of bread immediately after removal from the oven, leave to cool completely before removing from the pan.
7. Put the bread in the freezer for 20 minutes before applying the varnish.
For the Frosting:
• 3 tablespoons of coconut oil, melted
• 3 tablespoons of coconut butter, softened
• 1 tablespoon of raw honey, melted
• 1/4 tsp. vanilla extract
• The peel of an orange
1. In a small bowl Whisk the frosting ingredients together. When the bread has been frozen for 20 minutes, pour the sauce on top and smooth, allowing glaze dripping down the sides.
* Doing the enamel work: The ingredients of coconut sauce are difficult when it's cold, so to do its job glaze is important to keep your bread cold, and to store the bread in the fridge once glazed.
24 servings
Nutritional analysis: One serving equals 204 calories, 15g Fat, 98mg sodium, 11g of carbohydrates, fiber, 3.5G and 8g of protein
Quinoa Minty Fresh fruit salad
Quinoa is a superfood. Often confused with a grain, quinoa is, in reality, a protein filled with seeds. It is a gluten-free diet (yay!) and is a complete protein, which contains the 9 essential amino acids. It is also full of magnesium and fiber as if the other benefits were not sufficient to convince us.
The only drawback to this incredible food is the volume of carbohydrates. Although it is lower than the traditional rice or other grains, it is high enough that you will want to limit the amount you eat.
Of course, children need a lot of carbohydrates to support their growing bodies active!
The majority of quinoa recipes are tasty, so this minty, fruity salad is a refreshing tap the full of nutritious superfood.
This is what you need to 6 servings:
• 3/4 cup of normal greek yogurt
• 2 tablespoons lemon juice, divided
• 1-15 fresh mint leaves, chopped
• 2 cups of cooked quinoa
• Pinch of salt and pepper.
• 1 cup blueberries
• 1 cup of green grapes, halved
• 1/2 cup of raspberries
• 1 tablespoon of agave nectar
1. In a small bowl combine yogurt, 1 tablespoon of lemon juice and mint. Pour the cooked quinoa and mix well. Season with salt and pepper.
2. In another bowl combine the fruits, agave nectar and lemon juice remaining.
3. Cover each bowl and refrigerate for 2 hours, to allow the flavors to exit, and then combine the fruits with quinoa and serve.
6 servings
Nutritional analysis: a portion equals: 139 calories, 1g fat, 114mg sodium, 27g of carbohydrates, fiber, 3G and 6g of protein.
Very healthy Trail Mix
Trail mix is my favorite holiday meal.
It is perfect to put in your suitcase for a road trip or plane ride.
The problem with the store bought trail mix lurks in the fine print on the back of the package.
The addition of sugar, chemicals, and preservatives spoil even the most natural trail mix of brands.
This true healthy trail mix takes only the purest and healthy ingredients and toast in sweet perfection.
This is what you need:
• 1 teaspoon of chia seeds more than 3 tablespoons of filtered water
• 2 tablespoons of raw honey, melted
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon almond extract
• 2 tablespoon of coconut oil, melted
• 1 cup of sliced almonds, raw and without salt
• 1 cup of pecans, raw and without salt
• 1 cup of pistachios without salt, Nutmeats
• 1 cup dried cranberries, unsweetened
• 1/2 cup sesame seeds
• 1 large cup unsweetened shredded coconut,
1. Mix the chia seeds and water in a small cup and removed during 15 minutes, until it becomes gelatinous.
2. Preheat oven to 375 degrees F. Grease a baking pan with coconut oil.
3. In a small bowl, combine the honey, coconut oil, Chia seed extracts, and mix.
4. In a large bowl combine nuts, berries, seeds and grated coconut. Mix the wet ingredients until well combined.
5. Spread over the baking sheet ready. Bake for 10 minutes, remove and then cook for another 10 minutes until evenly golden brown.
24 servings
Nutritional analysis: a portion equals: 160 calories, 12g Fat, 2mg sodium, 11g of carbohydrates, fiber, 4G and 4g of protein
Lamb and beef stew slow cooker of apricot
Cook lamb was totally new to me, and I confess that I was a little nervous to go in this recipe. With most of the food in the kitchen slowly, my lamb was perfect - tenderly falling off the bone.
If you have never cooked lamb, give it a shot! You may find that it is your new favorite.
This is what you need:
• 2 tablespoons of coconut oil, divided
• 2 yellow onions, thinly sliced
• 5 Carrots cut in slices
• 1 sweet potato, peeled and chopped
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh ginger
• 2 anaheim chiles, seeded and diced
• 6oz dried apricots, chopped
• 2 pounds of lamb meat with bone in,
• Organic meat broth 32 oz.
• 1 tablespoon of lemon juice
• 2 tablespoons chopped fresh dill
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dried basil
• Salt and pepper.
1. In a large skillet, melt a tablespoon of coconut oil by means of high heat. Add the onion, carrot, sweet potatoes, garlic, ginger, chili pepper, and apricots. Sauté for 10 minutes and then transfer everything to the pot.
2. Salt and pepper the lamb. Add a tablespoon of coconut oil to skillet and brown the meat of lamb, about 6 minutes. Transfer the lamb to the pot.
3. In a medium bowl combine the broth, lemon juice, and the rest of the fresh herbs and dry. Mix well and then pour in the pot.
4. Cook on low for 6 to 8 hours. Salt and pepper to taste and then serve.
8 servings
Nutritional analysis: a portion equals: 352 calories, 12g Fat, 418mg sodium, 25g of carbohydrates, fiber, 4g and 36g of protein
Caveman Meatball Sub
When your meals are free of grain can feel like every night, you are looking at a piece of meat with lots of green. Not that there is anything wrong with meat and vegetables, but sometimes it is fun to have a unique dish that still runs away from grains, gluten, and starch.
This is what you need:
For the meatballs:
• 1 pound of beef grass-fed
• 1 pound of organic land turkey
• 1 cup of finely chopped onion, Yellow
• 3 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/2 tsp of sea salt
• 1 teaspoon dried oregano
• 1/2 teaspoon of smoked paprika
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon ground black pepper
• 2 tablespoons of coconut flour
• 2 tablespoons of almond flour
• Olive oil for cooking
For the sauce:
• 1 tablespoon olive oil
• 1/4 cup chopped onion, Yellow
• 1 clove garlic, minced
• 3 tablespoons chopped fresh parsley, chopped
• 1/2 teaspoon of smoked paprika
• 1 organic marinara sauce jar
1. Bake a loaf of bread with blanched almonds almond flour. Once cooled, cut into thin slices.
2. For the meatballs: Combine all ingredients in a bowl of meatball, mix everything with your hands until completely combined. 1.5-inch ball shape.
3. Place a little olive oil in a large skillet over medium-high heat. Evenly distribute the meatballs around the bread. After a few minutes, meatballs until browned on all sides.
4. For the sauce: Place the olive oil in a medium saucepan over medium. Add the onion, garlic, parsley, and paprika. Cook for a few minutes, stirring frequently. Add the jar of marinara and continue to warm up for 5 minutes.
5. Mount your Caveman meatball Subs: Place a slice of bread of almonds on each plate. Spread with some sauce, top with balls of meat and more sauce.
6 servings
Nutritional analysis: A portion is equivalent to approx: 512 calories, 28g Fat, 365mg sodium, 15g of carbohydrates, fiber, 6g and 46g of protein
Spice-Rubbed Chicken Breast and Moroccan herb dressing
I have 2 goals during the cooking of chicken for dinner, and this recipe meets both.
My first goal is that the finished product might be juicy, and does not dry out. There's nothing worse than trying to drown the chicken dry down. This recipe calls for bringing a chicken breast in a bag of water and spices that blocks moisture deep in the flesh. Mentioned below to keep your grill closed while cooking, this also helps create a juicy piece of meat.
My second goal is that the finished product is filled with rich flavor. Bland Chicken ranks up there with chicken dry in the list of things which I prefer not to eat. The spice rub in this recipe coats the chicken in salty taste and the dressing of Moroccan herbs adds another dimension.
Although the ingredient list is long, if you look closely, you will see that it is primarily a lot of spices, the whole process is quick and painless. Just remember to start bringing 2 hours before dinner, the rest comes very quickly.
This is what you need:
For brining:• 2 cloves garlic, minced
• 7 cups of filtered water
• 2 tablespoons of salt
• 1 tablespoon of coconut aminos
• 1 bay leaf
• 1 teaspoon of ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon black pepper
• 2.5 pounds organic, skinless, boneless chicken breast.
For the Spice rub:
• 1 teaspoon ground cumin
• 2 teaspoons curry powder
• 1 teaspoons chili powder
• 2 teaspoons of allspice
• 1 teaspoon of cinnamon
• 1 teaspoon black pepper
• 1 tablespoon of coconut oil, melted
For the Moroccan herb dressing room:
• 1/4 cup lemon juice
• 1 garlic clove, finely chopped
• 1/2 teaspoon of cumin.
• 2 teaspoons paprika
• 1/2 teaspoon of salt
• Pinch of pepper
• 1/4 cup olive oil
• 1/4 cup chopped fresh cilantro, chopped
• 1/4 cup fresh parsley, chopped
1. For brining: Put all the ingredients in the brining gallon size bag with zipper. Add the chicken breasts. Place in the fridge for 2 full hours.
2. For the Spice rub: preheat the grill to high heat. Combine all spices in a small bowl and then add the coconut oil melted.
3. Remove chicken from the brine, rinse well and dry. Rub the spice mixture all over the chicken breasts. Place in the preheated grill for 4 minutes on each side, with the lid closed. Remove once the chicken is cooked.
4. For the Dressing: In a small bowl, combine all ingredients together. Beat until well combined.
5. Cut the chicken breasts cooked and the top with a generous portion of the dressing.
8 servings
Nutritional analysis: a portion equals: 244 calories, 12g Fat, 657mg sodium, 2g of carbohydrates, fiber, 1g and 30g of protein
The best steak salad in the world.
What can you do with that extra touch of rib-eye steak leftovers from dinner last night? Make it the best steak in the world salad of course.
This salad is filled with healthy, real food ingredients and prepares a delectable dressing.
If you have something very healthy of steak sauce then spray some of that on the meat, as well!
This is what you need:
For the Dressing:
• 1 clove garlic, minced
• 1/2 teaspoon of stevia powder
• The juice of a lemon
• 2 teaspoon balsamic vinegar
• 2 tablespoon olive oil
• 2 tablespoons chopped fresh chives
• Pinch of salt and pepper.
For the salad
• 4 oz cooked and slices of rib-eye steak (grass-fed, of course!).
• 2 hard boiled eggs
• 1/2 cup of cherry tomatoes cut in half
• 1 avocado slices, and seasoned with lemon juice and paprika
• 6 green onions, grill
• 4 cups of vegetables mixed
1. Prepare the ingredients and set aside, ready for the salad.
2. In a small bowl Whisk the dressing ingredients.
3. Arrange the greens in two plates, then top with remaining ingredients of the salad. Sprinkle with the dressing.
3 servings
Nutritional analysis: a portion equals: 364 calories, 28g Fat, 110mg sodium, 13g of carbohydrates, fiber, 7g and 15g of protein
Dolmas Grain-Free
These dolmas are full of flavor, of grains. Cauliflower rice takes the place of traditional rice, making this dish as healthy and tasty.I have used an accelerated cooking method - using an oven - however, if you prefer to cook traditionally not pre-cooking the meat and place the dolmas in a large pot with a couple of cups of water on the stove during 2 hours or until cooked through.
This is what you need:
• 1 tablespoon olive oil
• 1 yellow, chopped onion
• 1 pound of ground (or mass of pork meat of your choice)
• 2 gloves, chopped garlic
• 1/2 teaspoon ground cinnamon
• 1 teaspoon of cumin.
• 1 teaspoon dried oregano
• Pinch of allspice
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground coriander
• 12 prunes, finely chopped
• 1 Head of cauliflower, shredded into a food processor
• 2 lemons, one for fruit juices and one in slices
• Pinch of salt and pepper.
• 20 grape leaves
• 1/4 cup water
• 3 laurel leaves
1. Preheat oven to 350 degrees F.
2. In a large skillet, over medium heat, warm coconut oil. Add the onion and cook until it becomes clear. Add the pork, garlic, cinnamon, cumin, oregano, allspice, ginger, coriander and plums. Cook until the meat is still a bit of pink.
3. Add the cauliflower shredded and combined with the meat mixture, cook for 3 minutes. Squeeze the lemon juice over the mixture, season with salt and pepper and stir. Set the blending aside until cool enough to handle.
4. Carefully separate the leaves of grapes and unwind. Pour a small amount of the meat mixture in the center of the sheet, the roll at the bottom of the sheet, then fold the sides more and continue rolling until the end lies beneath.
5. Lay the dolmas in a baking tray of 9×13, sewing down. Lay the lemon slices on the dolmas and squeeze lemon juice remaining in the pan. Add water and bay leaves in a pan.
6. Cover tightly with aluminum foil. Bake for 30-45 minutes until the leaves become a dark shadow and the water has evaporated. Remove the bay leaves.
7. Serve on a bed of shredded cabbage.
Dolmas
Nutritional analysis: a portion equals: 88 calories, 4g Fat, 25mg sodium, 7g of carbohydrates, fiber, 2G and 5g of protein
Very healthy orange chicken
Save a large number of calories doing this healthy orange chicken instead of carrying.Here is a recipe that takes all the guilt of chicken with orange flavor. There is no sugar and not fryer involved. Only skinless, boneless chicken breast, marinated in orange juice, pan seared and then baked in the oven. Serve with orange barbed green beans.
This is what you need to 4 servings:
For the chicken:
• 2 cups of fresh orange juice
• 2 tablespoons of grated orange peel
• 4 skinless, boneless chicken breasts
• Freshly ground pepper
• 1 tablespoon olive oil
For the green beans:
• 10 oz fresh and organic, green beans
• 1/4 cup fresh orange juice
• 1 tablespoon grated orange peel
• 1 teaspoon of olive oil
• Pinch of salt and pepper.
For the sauce Orange-Brandy
• 2 tablespoon of coconut oil.
• 3 shallots, chopped
• 2 tablespoons of brandy
• 1 cup fresh orange juice
• 1/2 cup chicken broth
• 1 orange Navel, peeled and cut into each segment 3 pieces
• 1 tablespoon of parsley,
• Pinch of salt and pepper.
Cook the chicken:
1. Place the orange juice and orange zest in a large bag with zipper. Each side of the Season chicken breasts with salt and pepper. Place the chicken breasts in the bag with zipper, coating each side with juice. Let sit in the refrigerator for 2-3 hours.
2. Preheat oven to 400 degrees F.
3. Grease a 12-inch, oven-proof skillet with olive oil. Place over medium-high heat. Add the chicken breasts in a single layer, cook for 3 minutes. Turn the chicken, season with a little salt and pepper. Place the pan in the oven for 15 minutes or until a thermometer registers 165 degrees F in the center of the breast thicker.
4. Remove from the oven and cover with foil how to make the sauce and cook beans.
Cook the green beans:
1. Wash the beans, break and discard the stems. Place in a large bag with zipper with orange juice and orange zest. Marinate in the refrigerator for 30 minutes.
2. Heat a medium skillet on medium heat. Grease with olive oil. Remove grains of fridge, discarding the juice. Add to skillet and cook for about 5 minutes, stirring occasionally. Remove the lid, increase the heat and cook another 3 minutes, until the beans are bright green.
Cooke the sauce:
1. In a medium saucepan heat the coconut oil over medium-high heat. Add the chopped shallot and cook, stirring often, during 2 minutes. Turn off the heat, add the brandy. Return to heat and cook, scraping the bottom, up to the brandy has almost evaporated, about 30 seconds. Increase the high heat, add the orange juice. Boil for 5 minutes. Add the chicken, boil for 3 minutes.
2. Add in the orange slices and parsley. Turn off the heat. Season with salt and pepper.
To Serve:
1. Cut the chicken in the diagonal into thin slices and arrange on top of a pile of green beans. Sprinkle with the brandy-orange sauce.
4 servings
Nutritional analysis: a portion equals: 302 calories, 13g Fat, 161mg sodium, 19g of carbohydrates, fiber, 4g and 29g of protein
Macnut-Crusted Pesto-Stuffed Chicken with Acorn Squash
A look at this dish of chicken and you can see that it is something special.
It all started when I met up with a great bunch of fresh basil pesto and had a fancy….then entered into a bag of macadamia nuts and some offers of free-range chicken. I was not quite sure where this dish was going to lead, but I am glad I took the time to find out. Ended up being one of the most delicious dinners ever.
This recipe has some additional steps, because of the fill and the scabs, but well worth the effort when you're invading the tender, tasty as a result of their efforts.
This is what you need:
For the Acorn Squash: (If you want to skip the acorn squash, serve on a bed of arugula).
• 1 acorn squash
• The juice of half a lemon (save the other half for the pesto)
• Salt and pepper.
For the pesto:
• 1/2 cup of macadamia nuts
• 2 cups of fresh basil leaves
• 2 cloves of garlic
• 1/3 cup of nutritional yeast
• The juice of half a lemon
• 1/4 cup olive oil
• Pinch of sea salt
For the chicken:
• 2 lbs boneless chicken tenders
• 1/3 cup Dijon Mustard
• 2 tablespoon olive oil
• 2 tablespoons of pure maple syrup, grade B
• 1 tablespoon sweet paprkia
• 1/3 cup of macadamia nuts, finely chopped
• 1/8 cup coconut flour
• Salt and pepper.
1. Preheat oven to 400 degrees F. Lightly greases 2 baking bread with olive oil.
2. For Acorn Squash: Cut the Acorn squash in half, scoop out the seeds and with a sharp knife the score within the squash flesh. Place in one of the prepared baking bread and sprinkle with lemon juice and season with salt and pepper. Bake for 50 minutes. Remove from oven and set aside.
3. For the pesto: Fit macadamia nuts, leaves of basil, garlic, nutritional yeast, salt and pepper and lemon juice in a food processor. Pulse until well combined while drizzling in olive oil. Set 1/3 of the pesto apart to serve with the chicken.
4. For the Rinse chicken: chicken tenders with cold water and pat dry. Place between two sheets of waxed paper and pound lightly with the back of a wooden spoon. The idea is to flatten the offers for that are wider, still intact.
5. Put a tablespoon of pesto in the center of each tender, and extend to the pesto evenly covers the whole face. Turn the tender, sewing, and put down, prepared in the baking pan, leaving space between each roll of chicken.
6. In a small saucepan combine mustard, olive oil, syrup and cayenne pepper to simmer. Mix constantly, and remove from heat after 3 minutes, when the sauce is smooth. Extend a spoonful of mustard sauce over the top of each roll of chicken, reserve the remainder of the sauce.
7. In a small bowl combine the chopped macnuts, coconut flour, salt and pepper. Press a tablespoon of macadamia nuts topping on top of each roll of chicken.
8. Cover the pan with aluminum foil. Bake for 25 minutes covered. Remove the foil and turn on the broiler high. Ase, watching closely, for 2-5 minutes, until the tops brown well.
9. Scoop the cutting of acorn squash out of the shells and place them in a skillet on medium heat. Add the reserved mustard sauce and mix until completely combined. Continue to heat until the squash is tender and the sauce fork covers each piece.
10. Place a spoonful of acorn squash on each plate, then top with sliced chicken roll. Serve with a few dollops of pesto reserved.
8 servings
Nutritional analysis: 328 calories, 17g Fat, 614mg sodium, 13g of carbohydrates, fiber, 3g and 29g of protein
Italian green beans and eggs
Fresh green beans and organic products are hard for me to resist when I can find them at the store or farmers' market, but then I wonder how to cook them.
There is a norm of green bean salad, but it ages.
This recipe emerged as a combination of what-I-has-in-hand and trying to recreate a dish that I have eaten some years ago with the main ingredients of green beans, eggs, and tomato.
The green beans and onions tender, soft and bitter-sweet eggs in tomato sauce that both this tasty dish and satisfactory. And best of all it's really fast!
This is what you need:
• 1 TBL of olive oil
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 3 cups of fresh green beans peeled and cut into segments of 1 inch
• 1/2 cup tomato sauce (no sugar added)
• Omega 3 Eggs 3
• 1 teaspoon dried basil
• Salt Pepper
1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and garlic, stirring occasionally until softened.
3. Add green beans and cover, reduce to a simmer. After 80-10 minutes, when the beans are bright and tender, remove the cover.
4. Add spaghetti sauce. Stir and cook for 3 minutes.
5. In a small bowl, crack and beat the eggs. Add the basil, salt, and pepper. Add to the frying pan.
6. Cook, stirring often until eggs are and the sauce is absorbed.
6 servings
Nutritional analysis: 85 calories, 4g fat, 142mg sodium, 6g of carbohydrates, fiber, 3G and 5g of protein
Gluten and Dairy-Free Pizza
This recipe calls for yeast dough, which is a gluten-free diet, which gives the pizza an authentic taste. If you are able to handle dairy products, then sprinkle with organic cheese. If not, then enjoy it as I did, with a lot of tasty sauces and dressings!This is what you need:
• 1 tablespoon of raw honey
• 1 package (2 teaspoon of active dry yeast)
• 1/4 cup of filtered water and hot
• 3/4 cup flour of blanched almonds
• 3 tablespoons of coconut flour
• 1/2 cup arrowroot starch
• 1/4 tsp of sea salt
• Omega-3 Egg 1
• 1 tablespoon olive oil
• 1 teaspoon of apple cider vinegar
• 1/2 cup pizza sauce organic matter (no added sugar)
• 1/2 cup ground sausage
• 1/2 cup chopped green bell pepper, cut into thin slices
• 1/4 cup chopped red onion, sliced thin
• 3 tablespoons black olives, sliced
1. Preheat oven to 425 degrees F. Lightly grease a baking tray with olive oil.
2. In a small bowl combine the honey, yeast and warm water. Mix thoroughly with a fork. Removed during 5 minutes, until they are foamy.
3. In a medium bowl combine flour, almonds, coconut, arrowroot starch, flour and salt. The portions with a fork. Add the egg, olive oil and vinegar of yeast and mix to combine.
4. Add the wet ingredients to the dry. Mix well and form a ball of dough. Work the dough for about 30 seconds with the hands, smoothing out any lumps.
5. Place the ball of dough in the center of the tray ready. Dip your fingers in olive oil, and then used to flatten the dough in the form of pizza that you prefer (hearts are fun!). Place the dough in preheated oven for 5-7 minutes.
6. In a small pan, sauté the onion and red pepper with a drizzle of olive oil for 5 minutes or until tender. Remove from skillet. Add the ground sausage to skillet and cook until browned, about 5 minutes.
7. Top of the crust with sauce, sausage, pepper, onion and olives in slices. Bake for another 5-7 minutes.
8. Court and enjoy immediately.
6 servings
Nutritional analysis: 244 calories, 12g Fat, 339mg sodium, 22g of carbohydrates, fiber, 4G and 9g of protein
(Bean-less) Sweet Potato Chili uploade
Then, why make a bean-less chili? Grains contain phytates which inhibit the absorption of nutrients and cause inflammation-Have you ever heard the term 'fruit' music? The beans also contain lectins that may spoil healthy with hormonal functions. And to top it off, beans are high in carbohydrates. Beans (also known as legumes) is promoted as a healthy food, due to its content of fiber, vitamins and minerals, and "high" the protein content. In fact, the beans are not a source of protein dense, since most contain 2-3 times as many carbohydrates and protein. When compared to fruits and vegetables, beans are deficient in fiber and micronutrient density.
This dish is easy to assemble, just make sure that you pay yourself the 1.5 hours of cooking time.
This is what you need:
• 3 Purple Sweet Potato
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 3 red bell pepper, orange and yellow, chopped
• 1 yellow onion, chopped
• 1.5 pounds ground pork sausage (or your meat of choice)
• 1 tablespoon chili powder
• 1/2 teaspoon allspice
• 1 tablespoon paprika
• Pinch of cloves
• 1 1/2 tablespoon of cocoa
• 1 teaspoon ground cinnamon
• 2 teaspoons cumin.
• 1/2 tsp of sea salt
• 2 (15oz) cans of organic tomato sauce
• 1 tablespoon of apple cider vinegar
• 1/2 cup of filtered water
• 1 avocado
1. Preheat oven to 400 degrees F. washing sweet potatoes and pierce the skin in several places with a knife. Bake for 45 minutes.
2. In a large pot, heat olive oil over medium. Add the garlic, pepper and onion. Cook for about 5 minutes, until tender.
3. Add the pork and chili powder and cook until meat is no longer pink.
4. Add the rest of the spices, tomato sauce, vinegar and water. Bring to a boil. Reduce heat to low and simmer uncovered for 1 1/2 hours.
5. To serve: Cut a piece of sweet potato and top with a large spoonful of chili and avocado slices. Season the avocado with lemon juice, cumin, paprika and salt.
* For a low-carb food, serve their chili more scrambled eggs instead of sweet potato
8 servings
Nutritional analysis: 272 calories, 11g Fat, 532mg sodium, 24g of carbohydrates, fiber, 7g and 22g of protein
Very healthy broccoli and meat
This recipe for broccoli Real and meat healthy has all the attributes of a perfect night dinner…1. It is very fast to launch together.
2. It is full of protein and fiber.
3. Is low in carbohydrates.
4. Aaaaaaaaaaaamazing has flavor!
5. Does not contain gluten, soy, sugar, or MSG.
In my book of recipes, this dinner gets a perfect 10!
This is what you need:
• 2/3 cup coconut aminos• 1 1/2 tablespoons chopped fresh ginger
• 4 cloves garlic, minced
• 1/2 cup of filtered water
• 1/3 cup pure maple syrup, grade b
• 3 tablespoons of arrowroot starch
• 2 tbsp olive oil, divided
• 1 bunch of chopped chives,
• Organic 4 cups of broccoli, cut into small pieces
• 1.5 lbs grassfed skirt skirt, or minute steak, cut into thin strips
1. In a medium bowl combine coconut amines, ginger, garlic, water, syrup, and the arrowroot. Set aside.
2. Heat 1 tablespoon olive oil, high in a large skillet or wok. Add green onions and broccoli, sauté for 5 minutes. Remove from skillet.
3. Heat the remaining 1 tablespoon olive oil and fry the meat until almost done about 4 minutes.
4. Return the vegetables into the pan and add the sauce. Heat until sauce boils and thickens about 3 minutes.
5. Serve over rice fried cauliflower Stir.
6 servings
Nutritional analysis: 371 calories, 14g Fat, 684mg sodium, 15g of carbohydrates, fiber, 2g and 34g of protein
(Gluten-Free & Sugar-Free Crispy Orange Chicken) Incredible
I used to love getting Crispy Orange Chicken from our old favorite to bring Chinese restaurant, and sometimes even could acquire orange ice cream crispy chicken in the store to cook for a quick dinner. While the traditional orange chicken dishes were very good were filled with gluten, sugar, soya and unhealthy fats.
So I created this recipe for Crispy Orange Chicken with zero gluten, sugar or soy. It is sweetened with only fruit orange juice concentrate and zero calories Stevia.
This dish is really quick to throw together an evening dinner and tastes so good you won't believe it is healthy. As a bonus, you won't get that great bellyache as with the departure of the version.
This is what you need:
• 1/2 cup orange juice concentrate (no added sugar)
• 3 tablespoons of coconut aminos
• 1 tablespoon olive oil
• Orange Zest
• 3 cloves garlic, minced
• Dash red pepper flakes
• 2 Stevia packets
• 1 tablespoon of coconut oil.
• 2.5 pounds boneless chicken thigh, cut into bite-size
• Pinch of salt and pepper
• Indent of granulated onion
• 1 tablespoon sesame seeds
• 3 chopped chives,
1. Combine orange juice concentrate, Coco amines, olive oil, orange zest, red pepper flakes and Stevia in a small container. Mix well and Reserve.
2. In a large skillet, heat oil, coconut oil on medium-high.
3. Generously Season the chicken pieces with salt, pepper and onion grainy. Add chicken to the hot pan and brown on all sides.
4. When the chicken is almost fully cooked, add the orange sauce, stirring to cover the whole chicken. Cook uncovered, cooking the sauce until thickened and completely stuck to the chicken.
5. Garnish with sesame seeds and green onion chopped fresh.
6 servings
Nutritional analysis: One serving equals 282 calories, 12g Fat, 505mg sodium, 12g of carbohydrates, 1g fiber, 35g of protein
Very healthy Meatloaf
Who does not have good memories of meatloaf dinner?
Of course, the traditional pastel of meat had gluten in it and corn syrup filled with ketchup slathered on top. It is not right for our evolved, healthy diet.
This recipe uses healthy, grass-fed beef and pulls out the gluten and corn syrup. The hard-boiled egg surprise in the middle is a fun way to pack on some more protein.
This is what you need:
• 1/2 cup unsweetened coconut milk
• 1 beaten egg
• Pinch of salt and pepper.
• 1 tablespoon balsamic vinegar glaze
• 1 cup of flour, almonds
• 1 1/2 pounds of ground beef grass-fed
• 1 cup of chopped mushrooms
• 1 yellow onion, chopped
• 4 hard-boiled eggs, peeled
For the Frosting:
• 1/2 cup of homemade ketchup sauce
• 2 tablespoons balsamic vinegar glaze
1. Preheat oven to 350 degrees F.
2. In a large bowl combine the coconut milk, egg, salt and pepper, nail polish, balsamic and almond meal.
3. Add the ground beef, mushrooms, and onions. Press the half of the mixture into a loaf of bread. The line up to the 4 hard-boiled eggs (see image), and then press the remaining meat mixture on top. Smooth the top. Bake for one hour.
4. While the meat pie is cooked, mix ketchup and balsamic glaze. After an hour of cooking, remove the meat pie from the oven, pour the sauce on top and smooth. Return to oven for 10 minutes.
5. Serve with rice of cauliflower.
6 servings
Nutritional analysis: a portion equals: 397 calories, 23g Fat, 143mg sodium, 11g of carbohydrates, fiber, 3g and 32g of protein
The Blackberry offers of chicken in asparagus
This recipe quick and tasty dinner is centered around protein and vegetables. Blackberries add a unique flavor and unexpected.This is what you need:
For the chicken:
• 1.5 pounds organic, skinless, boneless chicken tenders
• 1 cup of organic blackberries
• 1/4 cup coconut aminos
• 1/4 cup of vinegar plum
• 1 tablespoon olive oil
• 1/8 cup chopped yellow onion
• 4 cloves garlic, minced
• 1 package of Stevia
1. Rinse the chicken tenders and pat dry. Place in a large bag with zipper.
2. Combine remaining ingredients in a blender on high speed until smooth.
3. *Optional* strain the seeds of the marinade (if you don't mind the crunch, leave the seeds!)
4. Pour the marinade on the chicken bag, seal and place in the refrigerator for 4 to 6 hours.
5. Preheat oven to 375 degrees F. Place chicken marinated in a baking tray and bake for 30 minutes.
6. Remove from the oven, drain the excess marinade, then place under high roast during 4 minutes, observing very closely.
4 servings
Nutritional analysis: a portion equals: 237 calories, 4g fat, 655mg sodium, 11g of carbohydrates, fiber, 3g and 35g of protein
For the sauce: Blackberry
• 1 TBL coconut oil.
• 1 cup of organic blackberries
• 1 package of Stevia
• Plum vinegar 1 Tbl
1. In a skillet on medium-low heat, combine all ingredients and bring to a boil.
2. Cook, stirring frequently until the berries are bright and sauce reaches desired consistency.
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3. If you want to thicken the sauce, add 1/2 teaspoon of arrowroot powder.
4. *Optional* strain the seeds of sauce (if you don't mind the crunch, leave the seeds!)
5. Serve over cooked chicken.
Sauce: 4 servings
Nutritional analysis: a portion equals: 50 calories, 3g Fat, 0mg sodium, 4g of carbohydrates, fiber, 2G and 1g of protein
For studs:
• 1 Bunch of Asparagus, Flaco ends trimmed and cut into 1 inch
• 1 tablespoon olive oil
• Pinch of salt and pepper.
• 2 cloves garlic, minced
• 1 tablespoon of lemon juice
1. Preheat oven to 375 degrees F. Lightly grease a baking tray with olive oil.
2. In a bowl, combine the studs, oil, salt, pepper, garlic and
The lemon juice. Spread over tray ready.
3. Bake for 17 minutes or until tender and bright green.
4 servings
Nutritional analysis: a portion equals: 55 calories, 3g Fat, 66mg sodium, 5g of carbohydrates, fiber, 2G and 2g of protein
Whole roasted chicken and vegetables
One of the things more satisfactory for the dinner is an organic whole, flanked of roast chicken with organic herbs, covered in vegetables. It looks super impressive without being difficult to do. And best of all it has very little real preparation time.
This is the recipe that I use for my Sundays roast chicken. Serve with a loaf of bread sweet almond. Divine!
This is what you need:
• 3 Garlic Bulbs
• 1/4 cup olive oil
• Salt and pepper.
• 4 tablespoons of coconut oil, gently melted
• Each 1 tablespoon minced fresh rosemary, oregano, tarragon
• 1 teaspoon chopped garlic
• The grated rind and the juice of a lemon
• 4 large organic carrots, cut into 1 inch
• 3 organic zucchini, cut into 1-inch half-moons
• 1 cup of pearl onions, cut ends
• 1 cup of brussels sprouts, cut in half
• 1 hormone, organic chickens
• 2 cups chicken broth
• 1 spoonful of flour of coco
1. Preheat oven to 400 degrees F.
2. Cut the tips of each section of the bulbs of garlic. Place the bulbs in a small glass bread. Brush the surfaces with olive oil and season with salt and pepper. Cover the pan with aluminum foil and set it aside.
3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture reserved for vegetables.
4. In a large bowl combine carrots, zucchini, pearl onions and brussels sprouts with 1/3 of the mixture of herbs. Season with salt and pepper. Set aside.
5. Rinse the chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the mix of herbs. Rub the rest of the mix of herbs over the chicken. Season chicken with salt and pepper and tie the legs together with kitchen string. Place chicken in a large baking dish, and surround it with vegetables.
6. Roast chicken and vegetables during 30 minutes. Reduce oven temperature to 350 degrees F, pour 1/2 cup chicken broth over chicken and vegetables, garlic and put the bread in the oven off to the side.
7. For the next 90 minutes, pour 1/2 cup of broth over chicken and vegetables every 30 minutes in the kitchen to 350 degrees F.
8. To see if the chicken is done, put the tip of a knife between the leg and the body and see that the juices run clear. Transfer the chicken and vegetables on a large plate. Add a couple of bulbs of roasted garlic to the Plate of chicken, reserve one for the sauce.
9. To make the sauce: Pour all the juices of toasted bread in a frying pan and bring to a boil. Remove the garlic from one of the ROASTS BLUBS and flatten with a fork. Add garlic to the skillet. Mix the spoonful of flour, coconut and beat the sauce as simmers. Cook for 10 minutes or until the desired thickness. Season with salt and pepper.
5 servings
Nutritional analysis: a portion equals: 251 calories, 14g Fat, 113mg sodium, 19g of carbohydrates, fiber, 7g and 17g of protein
Vegetable soup with pesto tasty
If you're a fan of the Minestrone Soup, but you do not want the carbohydrates in beans and noodles, then you'll love this alternative vegetable. The filaments of cabbage mimic those of noodles and the pesto adds flavor.This is what you need for 10 servings:
For the soup:
• 1 tablespoon olive oil
• 1 large yellow onion, chopped organic
• 1 organic red bell pepper, chopped
• 2 large organic carrots, chopped
• 4 cloves garlic, minced
• 1 Small Organic green cabbage, thinly sliced
• 1 cup of organic cauliflower pieces
• 3 tablespoons fresh rosemary, minced meat
• 3 tablespoon of fresh Italian parsley, chopped
• 2 laurel leaves
• 8 cups chicken broth
For the pesto:
• 4 cloves of garlic
• 2 cups of basil leaves
• 1/2 cup walnuts
• The juice of half a lemon
• 1/2 cup of nutritional yeast
• 1 cup of olive oil
1. In a large pot of soup, at medium heat, heat the olive oil. Add the onion, bell pepper, the carrot, and garlic. Cook until vegetables are tender.
2. Add the cabbage, cauliflower pieces, rosemary, parsley, and bay leaf. After 5 minutes, add chicken broth. Simmer, covered by 20 minutes, then season with salt and pepper.
3. For the pesto: In a food processor, combine garlic, basil, nuts, lemon juice, and nutritional yeast. The pulse until all ingredients are well blended. With the blade spinning, slowly pour in olive oil. Continue mixing until the mixture is smooth.
4. Fill each bowl of soup with the soup and top with a generous dollop of pesto.
Nutritional analysis: One serving equals 170 calories, 11g Fat, 182mg sodium, 10g of carbohydrates, fiber, 4G and 5g of protein
Cold Day Chicken Soup
A proven way to show love is to share homemade soup.This cold day chicken soup is very special since it does not contain any high carb ingredients like noodles or potatoes, as most do.
Enjoy and allow this simple hot nutritious meal from the inside out.
This is what you need to 8 servings:
• 1 tablespoon of coconut oil.
• Average 1 yellow onion, chopped organic
• 3 grated carrots
• 2 stalks of celery finely chopped
• 1 tablespoon of curry powder
• 2 cloves garlic, minced
• 2 quarts of chicken broth
• 3 cups of diced grilled chicken
• 1 bay leaf
• Organic apple, chopped 1
• Pinch of salt and pepper.
• 1/2 teaspoon dried thyme
• 1 lemon zest
• 2 cups of unsweetened coconut milk
1. In a large pot over medium heat, melt the coconut oil and add the onion, carrot, and celery. After 5 minutes, add the garlic and curry powder.
2. After a couple of minutes add the chicken, chicken, leave the bay, Apple, pepper, thyme and lemon zest. Stir well. Bring to a boil and cook for 40 minutes.
3. Add coconut milk, and a little bit of salt if desired, remove the bay leaf and serve.
8 servings
Nutritional analysis: One serving equals 166 calories, 5g fat, 175mg sodium, 9g of carbohydrates, fiber, 2g and 19g of protein
Teriyaki Chicken dish
A marinated can make or break the flavor of your meals.This uses lemon-lime marinated Zevia soda, which is sweetened with stevia, making it an all natural and calorie-free. This adds sweetness to the chicken without sugar cane. The intensity of the flavor, when left to marinate overnight, it is incredible.
I like to serve this on a great bed of baby arugula and a mouth of cooked quinoa.
This is what you need to 4 servings:
• 1 Can naturally sweeten, zero calories Zevia lemon-lime soda (brand)
• ½ cup of soy sauce
• ¾ cup of brown rice vinegar
• 1 medium yellow onion - half and a half into thin slices
• 4 cloves of garlic, broke
• 1 tablespoon grated fresh ginger
• 1 tablespoon of coconut crystals (or 1 teaspoon of agave nectar or Stevia) Package 1
• 2 pounds boneless chicken thighs
• 2 teaspoons of coconut oil.
• 1 Bunch of Asparagus peeled and cut into segments of 1 inch
• 2 tablespoons chopped cilantro
• *Optional baby arugula and cooked quinoa
1. Combine the soda, soy sauce, vinegar, onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and cover. Place in the refrigerator overnight.
2. Remove chicken from marinade and pat dry. We booked 1 cup of the marinade.
3. Heat a tablespoon of coconut oil in a large skillet. Add the chicken and heat over medium-high heat, turning once, for 8-10 minutes until browned and cooked. Transfer to a plate.
4. Clean the pan. The remaining heat 1 teaspoon of coconut oil. Add the onion and asparagus. Cook for 5 minutes until browned. Add the reserved marinade and simmer until reduced slightly. Stir in the cilantro.
5. Serve on a bed of baby arugula and cooked quinoa.
4 servings
Nutritional analysis: One serving equals 289 calories, 13g Fat, 963mg sodium, 4.8g of carbohydrates, fiber, 3g and 29g of protein
Turkey kebabs with mint yogurt dip
This Mediterranean dinner is easy to assemble and tastes amazing.
The Turkey kebabs are high in protein, and the rest of the plate is full of tasty vegetables full of fiber. It is very gratifying without the waist-expanding carbohydrates that most of the dinners are full.
This is what you need for the Turkey kebabs:
• 1 1/2 pounds of turkey breast, boneless, cut from the skin and cut into thin strips
• 2 cloves garlic, minced
• 1 teaspoons of olive oil
• 2 eggs
• 1/4 cup of flour, almonds (longer if needed)
• 1 teaspoon of cumin.
• 1 teaspoon paprika
• 1/2 teaspoon cinnamon
• Pinch of salt (optional)
• 2 tablespoons chopped fresh parsley, finely chopped
• 1 tablespoon fresh mint, finely chopped
1. In a food processor, blend turkey strips to the ground. Add the remaining ingredients and pulse until well blended.
2. Preheat the grill or barbecue.
3. Lightly grease the hands and then press the meat on skewers of wood until it covers approximately 3-4 inches in an elongated shape. meatball If the meat is not stuck and then add more almond flour.
4. Grill for about 8 minutes on each side.
4 servings
Nutritional analysis: a portion equals: 254 calories, 8g fat, 156mg sodium, 2g of carbohydrates, fiber, 1g and 47g of protein
For the mint yogurt dip:
• 1 cup of yogurt, normal, full fat greek
• 1 garlic clove, finely chopped
• 2 tablespoons chopped fresh mint,
• 1 tablespoon freshly squeezed lemon juice
• Salt (optional)
1. In a bowl, combine all ingredients. Mix well and serve chilled.
4 servings
Nutritional analysis: a portion equals: 69 calories, 5g Fat, 35mg sodium, 3g of carbohydrates, .1g of fiber, protein, and 2.3g
Chicken Sausage, cauliflower and kale Casserole
The only way I ate cauliflower is slathered in mayonnaise and then smothered with cheese. It is not exactly correct. What I love about this stew is that the ricotta cheese offers the experience of Creamy cauliflower, while also sneaking up on kale - which is high in calcium and has lots of vitamins - and some cold meats chicken for protein.
This boat takes the comfort nutritional home cooking of food to a true place healthy.
This is what you need to 6 servings:
• 1 teaspoons of olive oil
• 1 yellow, chopped onion
• 2 cloves garlic, minced
• 3 cups of kale, chopped
• Pinch of salt and pepper.
• Pinch of each, drying: thyme, rosemary, tarragon and parsley.
• 4 Links of nitrate-free, chicken sausage, cut into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon of lemon juice
• 1 cup of nonfat ricotta cheese
• 1/2 cup of grated parmesan cheese, and divided
1. Preheat oven to 425 degrees F. Lightly grease a casserole with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausages. Mix well, then add the kale. Cover for about 3 minutes, until kale gets bright green and wilted, and then remove the cap. Sauté for another 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from the heat, drain and return to the pot of cauliflower.
4. Add the mixture of kale to the pot as well as the chicken, lemon juice, ricotta cheese and half the parmesan cheese. It is mixture over medium heat until everything is incorporated.
5. Transfer to prepared pan. Top with the rest of the Parmesan cheese. Cover with aluminum foil and bake for 15 minutes. Remove the foil and bake for 5 additional minutes.
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