1/4 cup flour (I like cassava flour- gluten free and grain free)
A few shakes of lemon pepper and salt
For the sauce…
1/2 stick butter, softened
Zest of one lemon
1 T fresh Italian parsley, chopped
3/4 tsp lemon pepper
1/4 tsp sea salt (or to taste)
Process:
Prepare the sauce:
Melt the butter in a small saucepan. Add lemon zest, parsley, lemon pepper and sea salt and set aside.
Prepare the fish:
Place the flour in a dish with flat bottom such as a pie tin. Season the flour with salt and pepper.Dredge fish in flour mixture to coat both sides.
Heat a large skillet. Add 2 T olive oil to the pan and sauté fish 3-4 minutes per side or until fish is golden brown and crispy on outside and opaque inside.
Hearty and healthy chicken salad bursting with fresh herbs
Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
Servings: 4
This pomegranate mint quinoa chicken salad with lime dressing is satisfying and delicious! Eat alone, on toasted bread as a sandwich, or on top of fresh spinach.
Ingredients
Salad
• 3 cups quinoa, rinsed, cooked and cooled
• 2 cups chicken, cooked and shredded
• 1 cup pomegranate seeds (or dried cranberries)
• 1 bunch fresh cilantro or parsley leaves, packed and chopped (approximately 1/4 cup) (parsley
• 1 bunch fresh mint finely chopped (approximately 1/4 cup)
Dressing
• 2 tablespoons olive oil
• 2 teaspoons lime zest
• 2 tablespoons fresh lime juice (approximately 1 lime)
• salt and pepper to taste
Instructions
• Cook quinoa ahead of time and allow it to cool.
• In a large bowl, combine quinoa, chicken, and pomegranate seeds.
• In a small bowl wish together the dressing ingredients.
• Add dressing to the quinoa mixture.
• Season and refrigerate for at least 30 minutes or until just chilled.
• Just before serving, add finely chopped mint and cilantro (or parsley) mixing gently to combine.
Notes
1. 1 cup of dry quinoa yield about 3 cups of cooked quinoa.
This is such a delicious healthy recipe to make the most of your beet greens! These sautéed beet greens are a flavorful and tasty side dish that comes together quickly with just a handful of ingredients.
1 bunch greens from 3-4 beets washed well and chopped into small pieces, stems and leaves separated
½ yellow onion chopped
2 cloves garlic finely minced
¼ cup chicken broth (or vegetable broth if you prefer to make it vegan)
½ Tablespoon apple cider vinegar
Salt to taste
Instructions
Heat oil in 10-in skillet over medium heat. Add beet stems and onion and sauté until stems and onion have softened, about 5 minutes. Stir in garlic and cook for an additional 30 seconds to a minute or until fragrant.
Stir in beet green leaves and chicken broth and cook for 2-3 minutes, or until beet greens have softened. Stir in apple cider vinegar and salt to taste.
Treat yourself to these crowd-pleasing guilt free goodies when you are craving something sweet. Clean eating doesn’t mean you have to skip dessert.
Raw Date, Coconut, & Mixed Seed Fiber Power Bites | Makes 12-13 Bites – Serving size 2 Bites
Ingredients
1 Cup pitted dates
½ Cup of Tahini Paste
½ Tablespoon chia seeds
½ Tablespoon pumpkin seeds
½ Tablespoon sunflower seeds
Unsweetened, dried shredded coconut (to cover outside of bites)
Directions
Place dates and tahini into the bowl of food processor. Pulse ingredients gently until a paste-like batter is formed (this may take 1-5 minutes).
Add chia seeds, pumpkin seeds, and sunflower seeds. Gently pulse mixture to incorporate, but do not blend completely (pieces of the seeds should still be visible and will provide texture to the finished product).
Remove mixture from mixing bowl, and using your hand, gently shape mixture into 1 oz. size balls.
Place coconut on a plate or flat surface, and gently roll the ball in coconut to cover exterior.
Skin-on salmon is helpful as the skin helps hold the fish together after baking but skinless salmon works fine too.
Ingredients
4 (6-ounce) salmon fillets or steaks, preferably skin-on
Kosher salt
2 tablespoons extra virgin olive oil
1/4 cup unsalted butter, room temperature
2 teaspoons chopped fresh dill
1 thinly sliced lemon, for garnish
Method
Prep the salmon: Remove the salmon from the refrigerator and sprinkle a little salt over it. Let it sit at room temperature. Preheat the oven to 400 degrees.
Make the dill butter: Mix the fresh dill with the butter in a small bowl.
Bake the salmon: Spread 1-2 T olive oil on the fish to coat it. Place the salmon skin side down in a roasting pan. Bake for 12-15 minutes undisturbed (depending on how thick your salmon pieces are). Remove the salmon with a spatula. The salmon should be just cooked through when done.
Serve: To serve, place a few thin slices of lemon on each plate. Remove the salmon pieces from the oven and place on the lemon slices with a spatula. Top each piece of salmon with about a tablespoon of the dill butter and serve at once.
I love this simple recipe from the Modern Proper. It’s the perfect dairy free, easy peasy nutritious soup that’s perfect for your Meatless Monday dinner. It whips up in a flash and is packed with flavor. I think you will love it too!
Serves: 4-8
Prep Time: 15 min
Cook Time: 30 min
Dairy Free Meatless Monday Soup packed with flavor
2 cups sweet potatoes, about 2 small potatoes, peeled and 1 1/2″ cubed
4 cups packed kale, stems removed and torn into 2″ pieces
2 tbsp olive oil
1 large onion, chopped
4 garlic cloves, minced
1 tsp salt (or as per your taste)
1 tbsp fresh ginger, grated
3 tbsp yellow curry powder
1 cinnamon stick, or 1/2 tsp ground cinnamon
Method
In a 5 quart soup pot, heat olive oil over medium heat. Add onions and sauté until translucent (about 5 minutes).
Add all other ingredients except for kale and bring to a boil before reducing to a simmer.
Allow the soup to simmer covered for 20 minutes.
Add in kale and simmer uncovered for another 5-10 minutes. Serve with warm bread and enjoy!
If using a slow-cooker, add all ingredients (except kale) and cook on low for 4 hours. Add kale for the last 30 minutes of cook time.
Nutrition Info
Calories 506 (if serving 4)
Protein 17 g
Carbohydrates 48 g
Total Fat 28 g
Dietary Fiber 13 g
Cholesterol l0 mg
sodium 327 mg
Total Sugars 15 g
Lentil soup is packed with nutrition, and this one in particular packs a nutritional punch. Vegan and vegetable-loaded, it’s a healthy, hearty power house. Here’s why lentils are so good for you:
Eating lentils may help to lower cholesterol, and having low cholesterol is associated with a lower risk for heart disease.
High in insoluble fiber, lentils take a long time to digest. This means that they can help to stabilize your blood sugar, and just generally are good for your digestive health.
Lentils are an excellent vegan source of protein! 26% of the calories in lentils come from protein. For this reason, lentils make a great vegan or “meatless Monday” option.
2 scoops SP Complete or SP Complete Dairy Free 1 scoop whole food fiber (optional) 1 cup frozen cherries or berries 1/4 cup frozen cranberries* 1/4 inch ginger root (peeled) 1 cup unsweetened coconut milk
Blend all ingredients until smooth. Yum!
Tip: fresh cranberries are only available in my area during the holidays (Thanksgiving and Christmas) but they freeze really well. I stash a bag in my freezer when they come out and they are a perfect addition to this shake.
My husband and I recently embarked on a “clean eating” journey. We vowed to eat more veggies and less processed foods. Clean eating doesn’t mean you have to sacrifice good taste. Here is a savory salad that we found in the Standard Process Purification Cookbook. The combination of granny smith apples and citrusy lime cilantro dressing are the secret to this tasty asian slaw. Leftovers store well in the fridge too!
Ingredients
4 cups (8 oz.) thinly sliced savoy cabbage
2 cups (6 oz.) thinly sliced red cabbage
2 medium carrots (4 oz.), peeled and cut into very thin matchsticks
1 large Granny Smith apple (8 oz.), unpeeled, cored, and cut into thin matchsticks
½ tsp sea salt
2 T. plus 1 tsp. lime juice
2 T. apple cider vinegar
1 ½ tsp. stevia powder
2 T. Olive oil
1 large red onion, thinly sliced (2 cups)
1 pinch salt, optional
1 T. plus 2 tsp. minced fresh ginger
1/2 cup roughly chopped cilantro leaves
1/4 cup chopped roasted peanuts, optional (not during cleanse)
Preparation
1. Combine savoy cabbage, red cabbage, carrots, and apple in large heat-proof bowl. Sprinkle with salt. Whisk together apple cider vinegar, lime juice, 2 Tablespoons water and stevia powder in a small bowl.
2. Heat oil in medium skillet over medium-high heat. Add onion and salt, and cook 7 to 8 minutes, or until onions are browned and bottom of pan has brown bits. Add ginger, and cook 30 seconds. Add vinegar mixture to deglaze, and cook 15 to 25 seconds, using spatula or spoon to scrape up brown bits. Remove from heat, and spread onion mixture over cabbage mixture. Toss with tongs until slaw is well combined and cabbages begin to wilt.
3. Add 1/4 cup cilantro leaves, and toss to combine. Let stand 5 minutes, then serve garnished with remaining 1/4 cup cilantro and peanuts, if using.
Bake at 375 degrees for 40 minutes then turn the oven off and leave inside for another 30 minutes. The extra 30 minutes will caramelize the sweet potatoes and make them oh, so tender and delicious!
I love this tangy and refreshing soup in the summer! You can serve it as a light lunch or serve it as an appetizer at your next summer BBQ. This is my version of the recipe I recently found in The NY Times from Chef Brian Streeter at Cakebread Cellers. Here it is!
Serves 8 (or 12 if appetizer portions)
INGREDIENTS
1 lb tomatoes, peeled, seeded and coarsely chopped*
3 cups watermelon, cut in 1 inch cubes
1/2 cucumber, peeled, seeded and coarsely chopped
1/2 large red pepper, coarsely chopped
1/2 bulb fennel, coarsely chopped
1/4 – 1/2 small red onion, coarsely chopped
2 T. Extra virgin Olive Oil
3 T sherry vinegar, or to taste
1/2 teaspoon sea salt
3 T finely diced watermelon (optional for garnish)
PROCESS
To make tomatoes easy to peel, fill a medium pot with water and bring to a boil. Fill a separate bowl with cold water and a few ice cubes to create an ice bath while water boils. Make a small X with a sharp knife in the bottom of the tomatoes just enough to penetrate the skin. Gently place the tomatoes in the boiling water and boil for 1 minute. Remove the tomatoes from the pot and place in the ice bath. You can now easily peel the tomatoes. Next, seed and coarsely chopped them and place in a large bowl. Place all the other fruits and vegetables in the large bowl together.
In a blender, in batches, puree all the ingredients except the last two ingredients (salt and watermelon garnish). add a little bit of ice water (about 1 cup) to achieve a soup-like consistency. Season with salt, taste and add a little more vinegar if necessary. Chill Thoroughly.
Divide the soup among eight cold bowls or 12 small appetizer cups. Garnish each serving with a spoonful f diced watermelon. Drizzle with a little extra olive oil if desired and serve.
Don't Forget the Secret Ingredient 