Italian Chicken Primavera
1 lbs. Cut Chicken pieces, Ground turkey or chicken
2 Tbls. Italian seasonings (blend recipe below)
1 C. Chopped spring onions or leek
1 C. Chopped carrots
1 C. Broccolini, Cut into bite size pieces
1 C, Frozen peas
2 Tbls. Butter or Extra virgin olive oil
Marinate chicken pieces or ground turkey/chicken with Italian seasoning for at least 30 mins. Once the meat has marinated in a medium to large size stainless steel skillet add 1 Tbls of butter or olive oil and brown marinated chicken pieces or ground meat until browned and cooked through. Set aside the browned and fully cooked meat in a bowl.
In a stainless steel skillet add remaining butter or olive oil with spring onions or leeks and cook down until softened. Add remaining vegetable and cook until soft and well done. You may add a little water to help the vegetable cook down.
After the vegetable are cooked down add meat back into the skillet with vegetable and sir until well incorporated. Serve immediately.
Italian seasoning blend:
1/2 teaspoons dried oregano.
1 teaspoon dried marjoram.
1 teaspoon dried thyme.
1/2 teaspoon dried basil.
1/2 teaspoon dried rosemary.
1/2 teaspoon dried sage.
I-Pot Lamb and Kale
1 c. chopped onion
1 c. chopped carrots
1 lbs. Ground Lamb or Stew Meat Lamb
2 bunches of Kale ( about 4 cups. uncooked) cleaned and torn into bit size pieces
1 bay leaf
1/2 tsp. thyme
salt to taste
1 c. spring water or chicken broth
Begin by using the sauté mode on your I-pot setting to sauté the onions and carrots. Saute them until onions are slightly caramelized and carrots have softened. add a little Salt
Next add ground or stew meat lamb and a little salt on the lamb and sauté with onions and carrots until lamb has browned. Add bay leaf and thyme after the lamb has browned and turn off sauté setting.
Now add Kale and water or chicken broth. Place on the lid and set on soup setting for 35 minutes.
1-minute Instant Pot Quinoa (pronounced: keen-wah)
2 cups of quinoa (any color)
1/2 tsp. Redmond real salt
3 cups of chicken stock, vegetable stock, or spring/filtered water
1-2 tbls. of fresh or dried herbs (optional) I like to use poultry seasonings, or curry spices.
Rinse quinoa well, and add quinoa, broth, salt, and herbs (if using) into your instant pot insert.
Close and lock the lid, Press “Manual” setting and use the (-) button to choose 1 minute of pressure cooking time.
Once the pressure cooking is finished allow to set in pressure cooker an additional 10 minutes without removing the lid. After 10 minutes release pressure valve, open, fluff and serve.
*If you don’t have a Instant pot yet, here are basic stove top instructions*
1 cup quinoa
1 1/2 cups water or broth
1/2 tsp Redmond real salt
1-2 tbls. fresh or dried herbs.
Rinse quinoa well. Place in a medium size pot water/broth and salt, and bring to a boil. Once boiling add quinoa, give it a stir.
Lower heat to a simmer and cook until quinoa is translucent (3-5) minutes.
Cover and let set off heat for 10-15 minutes. test for tenderness. if it is not desired texture let sit covered and additional 5 mins. Serve.
Bone Broth Recipe:
Materials (for one serving of bone broth for one person):
– About 4 medium-sized bones. They can be lamb, chicken, turkey, duck or beef bones. You can mix the types of bones in the same batch of bone broth. It is best to store your bones in the refrigerator until you are ready to make the bone broth.
– Three cups of either spring water or carbon-only filtered water or sand-filtered water if you will boil the bones or use a stove-top pressure cooker. Only two cups of water are needed if you use an electric plug-in pressure cooker to make the bone broth.
The reason for the difference is that more water will boil off if you just boil the bones or use a stove-top pressure cooker.
The end result with this recipe should be about 1 cup of bone broth.
Cleanliness. It does not matter if the bones are not clean because you chewed the meat off the bones. Organic or free-range animal bones are best, but if they are not available, it is not too important.
Do not use pig bones, which may contain parasite eggs or ova.
1. Ideally, put the bones and the water into a pressure cooker and cook them for 25 minutes. An alternative that is not as good is to cook the bones in the water for 3 to 4 hours on the stove. Do not cook them longer, as this damages their nutritional qualities.
2. Strain the broth before eating it. This is to make sure you do not swallow small bones that could become caught in your throat.
Cream of Broccoli soup (with or without dairy option)
1 lbs. of Broccoli (1 1/2-2 cups) chopped into med to small pieces
1 c. Cauliflower chopped into med pieces
1 c. Onion chopped
1 c. Carrots chopped into small pieces
1/2 c. Celery chopped into small pieces
1-2 TBLS organic extra virgin olive oil
sea salt to taste
4 c. Chicken or Vegetable broth
1/2 c. raw cream (optional)
Steam Broccoli and Cauliflower til soft. Sautee onion, carrot, and celery in olive oil with salt until tender and slightly caramel. Take steamed cauliflower and all but 1/2 c. of steamed broccoli florets and puree together until smooth. Add unpureed steam broccoli florets to onion, carrot and celery mixture along with pureed cauliflower and broccoli mixture. Add broth and cook for 25 mins on low heat. Add cream if desired and take the soup off the heat. Serve and enjoy. Extra option is to serve this with organic basmati rice.
2 c. purple cabbage (sliced thin)
1/2 c. sweet onion (chopped)
1/2 c. carrots (sliced)
1 garlic clove (minced)
1/2 c. frozen corn
1 1/2 tsp. fresh cilantro (chopped)
1/4 tsp. cayenne pwd (optional)
1 green onion (chopped)
2 tbls Organic extra virgin olive oil
Add olive oil to large skillet and add cabbage, sweet onion, and carrots. Sautee these veggies until soft and cooked all the way through. About 15-17 mins. Be sure to add water to help cabbage along to cook down without burning. Stir in frozen corn and cayenne and cook until corn is warmed through. Remove from heat and add cilantro and green onions.
This is a good side dish to chicken, or can be tossed with corn/quinoa pasta as a main dish.
Lentils with sweet potatoes and Greens
1/2 c. green lentils
1 large sweet potatoe cubed in 1/4″ cubes
6 cloves of garlic (less or more)
1-2 bunches of greens (kale, chard, or spinach) washed, stemmed and sliced in thick strips.
3 Tbls of organic olive oil
1 cup of chicken stock
Start by sorting and rinsing lentils and placing them in a medium saucepan and cover with 2 inches of water and 2 tsp of salt. Bring to a low boil and cook until tender,, 15-20 mins.
On a baking sheet (stainless steel or coated aluminum with parchment paper cover) toss cubed sweet potatoes with a tbls of olive oil and 4 cloves of garlic, and 1 tsp of sea salt. Once well coated bake at 375*f for 25 mins or until browned and tender.
Once sweet potatoes and lentils are done set aside, in a stainless steel skillet with 2 tbls of olive oil add 2 cloves of garlic minced with a pinch of sea salt to warmed oil and cook til fragrant then add greens. Cook greens till wilted and dark green in color. about 5-10 mins.
Add sweet potoes and lentils with the chicken stock to the pan w
ith greens and continue to cook and stir together until well mixed and cooked down together. about 5-10 more mins.
Serve and enjoy
Tanzanian style Cabbage
1 medium size green cabbage
1 sm. white or yellow onion
4 carrots sliced in diagonal coins
1 tsp. turmeric
2 tsp. cumin powder
1 tsp. cayenne powder
sea salt to taste
peal first 2 layers of outside cabbage leaves, cut in two and cut out core. With mandolin or sharp kitchen knife slice very thin. Next slice onion in same fashion-very thin.
In a large deep sided stainless steel skillet add cabbage, onion and sliced carrots with 2 tsp of olive oil and sea salt. Add a 1/2 cup of water to help cook down and cover with lid and cook or 25 mins or until translucent and very soft.
Once cooked down add spices and continue to cook until spices are completely incorporated with cabbage mixture.
Serve with chicken or serve over organic Basmati rice.
Indian Style Cauliflower rice
1 med/lrg head of cauliflower
1 small yellow onion
3 cloves of garlic
1 tbls of butter or extra virgin olive oil
1/3 c. of veggi or chicken broth (water if these are not an option)
1/2 tsp cumin
1/2″ fresh turmeric or 1/4 tsp turmeric pwd
1/2″ fresh ginger or 1/4 tsp ginger pwd
1/8 tsp of cinnamon or 1 small cinnamon stick
pinch of cardamom pwd (or 2 green pods, remove at the end)
sea salt to taste
handful of cilantro
Begin by dicing onion and sauteing until soft and translucent or caramelized. Add finely minced garlic and cook until fragrant.
While onions are cooking chop florets off cauliflower and add to a food processor and process til cauliflower is of rice consistency. Do not over process.
To cooked down onions and garlic mixture in skillet add spices and heat until fragrant, about 2 minutes. Then add cauliflower and broth or water. Stir spices through cauliflower til well incorporated. Cook cauliflower 10-15 mins or to desired tenderness. Do not over stir once cooked down as it can break cauliflower down more.
Add chopped fresh cilantro and serve.
Summer Herb dressing
1 tbls fresh Parsley
1/2 tbls fresh Chive
1/2 tbls fresh Summer Savory
1 tsp fresh oregano/marjoram
1/2 tsp fresh Thyme
2 cloves of garlic grated on a micro-plane or very finely minced
1/2 tsp sea salt
1 1/2 c very good quality organic extra virgin olive oil
Chop all herbs finely together. Place chopped herbs in a canning jar or jar with a tight seal lid. Add minced garlic and salt, then add oil and put on lid and shake or whisk with a fork til well incorportated. This dressing will need to be shaken or mixed before every use.
This dressing can last a couple days out of the fridge or will last 2 weeks in the fridge, but needs to warm to room temp before use.
Can be used to bake chicken, added to pan to sautee veggie with or added to grains like quinoa and basmati rice with veggies as a light salad.
2 c cooked quinoa
1 c steamed broccoli
1/2 c steamed carrots
1/2 c steamed peas
1 sm red onion carameliz
1/2 c-1 c. Summer Herb Dressing
Toss all ingredients together with dressing until well incorporated.
Sweeties-Sweet Potato Pancakes from Joyful Cooking by Joy Feldman (an approved cookbook for nutritional development)
4 Eggs, beaten
1/3 C. organic rice flour, or millet flour
1 tsp. sea salt
2 c. of sweet potato, grated (you can substitue a 1/2 c. of sweet potatoes for a 1/2 c. of rutabaga)
2 Tbls. of onion, grated
Dash of nutmeg
1/4 .c of butter or extra virgin olive oil
Combine all ingredients except butter or oil.
In a heavy skillet melt butter or add olive oil over medium high heat. Use a spoon to drop the mixture into the skillet. Slowly brown first side to fully cook sweet potatoes. Flip to brown on both sides. Serve immediately and Enjoy!
Broccoli and Sardines
3 c. of broccoli, chopped
1-2 cloves of garlic, minced
1 can of sardine in water
2 tbls. Extra virgin olive oil or butter
In a large stainless steel skillet, warm garlic in olive oil til fragrant over medium low heat.(you begin to smell the garlic at a distnce, do not brown garlic) Add the broccoli to warmed garlic and add 1 tbls of water to help the broccoli start to cook down. Cover with a lid and simmer for about 10-12 mins, or until broccoli is soft. Add the can of sardine and warm with the cooked broccoli until well incorporated. Salt to taste. Enjoy immediately.
1 1/2 c of fennel (1 lg. fennel bulb or 2 sm/med bulbs) frawns and core removed. sliced thin on a mandolin.
3/4 c.of onion, sliced thin on mandolin
4-6 chicken pieces, bone in-skin on is perferred.
extra virgin olive oil or butter
sea salt to taste
Preheat oven to 350*. In a large bowl slice fennel and onion on a mandolin. Use a setting that makes a fairly thin slice (1/8″). Add salt to taste and 1 tbls of olive oil and toss til fennel and onion are well blended. In a large baking dish with lid layer all of the fennel/ onion mixture evenly over the bottom. Place chicken pieces on the fennel/onion mixture. Drizzle chicken with olive oil and add salt to taste. Bake for 1 – 1 1/2 hours.
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