Dill Pickles

While doing my studies with the Institute of Integrative Nutrition, I started experimenting with fermenting my own foods. 

Pickles of course were the families FAVORITE! 

My 6 yr old LOVED them! My husband wanted me to start selling jars at Farmers Markets! You get where I am going.

Tasty!!

Better than any store bought pickle. Easy to make! Flavor to your personal taste. And best of all, so very healthy for you! 

Why is this salty deliciousness good for you? Because fermented foods are high probiotic foods. Most of us would benefit tremendously by eating small amounts of fermented foods each day. Healing your gut is must for optimum health. Feeding the microbes in your gut (the good bacteria) can improve digestion, boost immunity and maybe, just maybe help you get leaner. Either way, health starts in your gut believe it or not. That is for another discussion all together, which I would LOVE to have.

Anywho, if you are a pickle lover like us, making your own is a must try!

Ingredients:

• 5-8 small pickling cucumbers or 4-6 small regular cucumbers
• 1 quart filtered, spring, or distilled water
• 2 tbsp Pink Himalayan salt (be generous)
• 1-2 garlic cloves, chopped
• 1-2 tsp dill seed
• 1/4 cup fresh dill or
• 1 tbsp dried dill leaf
• 1 Tsp whole peppercorns

Directions:

• Soak cucumbers in ice water for an hour to enliven them.
• Place leaves, garlic, and spices in the bottom of a quart jar. 
• Don't do this and add them to the top... They MUST be at the bottom and covered entirely in water. I learned the hard way! Stinky! LOL
• Add the cucumbers into the jar, packing them in tightly. I have discovered whole cucumbers taste the best! Crispier and more flavor.
• Dissolve salt in water and pour over the cucumbers. Like I mentioned, make sure the cucumbers are completely submerged in the water, add extra salt and water to cover them if they are not.
•  Leave at least 1 inch space between the top of the water and the top of the jar and cover loosely with a light kitchen towel or cheesecloth and secure with rubber band.
•  Leave on the counter in a cool place for 3-7 days. Checking daily. The liquid will begin to get cloudy and slightly bubbly.
• When pickles reach desired taste, cover and refrigerate.

 ENJOY!

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Coco Loco Peanut Butter Chia Pudding

I know... I've been away from the blog as of late. But just know I have been cooking up a storm! I have MANY new recipes to share! Here is one of my favorite new ones!

Coconut Chocolate Peanut Butter Chia!

Need something new and refreshing to get you going in the morning? Or how about a pick me up snack full of antioxidants, fiber, protein, and goodness? Or maybe, just maybe a healthy desert you can feel guiltless about eating? 

This will do the trick!

Decadent dark chocolate, creamy peanut butter, super-food Chia seeds and refreshing coconut milk! Do I have your attention yet? 

Heaven in a jar yes it is!

Ingredients:

• 1 tbs honey
• 3 tbs creamy organic peanut butter
• 1 cup unsweetened coconut milk
• 1 cup canned coconut milk
• 1/2 cup chia seeds
• 2 tbs mini dark chocolate chips 
• 2 tbs unsweetened coconut flakes

Directions:

1. Combine honey and peanut butter in large mixing bowl. Whisk well to combine. Pour both coconut milks into bowl and whisk to combine. Fold in chia seeds and chocolate chips.
2. Slowly pour mixture into 4 to 6 sealable jars. Sprinkle coconut flakes on top. Chill in the refrigerator overnight to set. (Chia seeds will absorb the milk, thicken, and expand creating a creamy pudding texture.)
3. Serve chilled and enjoy!

I am in love with this one!

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Butternut Squash Soup

This is the soup I make EVERY Christmas and give away as gifts. It's that good. The ingredients are in season during this chilly time, it stores well in the freezer and it is delicious. I buy cute glass jars and wrap them with bows. Everyone loves it. Including myself. Giving presents you make with your heart is makes me happy. And this soup, makes everyone happy!

The time it takes to make this soup is worth it. 

Healthy, Clean and DELISH!

Winter is the best time to make this soup. Butternut squash is in season and in every market. Remember to always buy organic when possible. You are worth it!

INGREDIENTS:

• 3 Tbs Coconut oil
• 2 Tbs Balsamic vinegar
• 2 Butternut squashes, about 3 lbs total. Cut in half and seeded.
• 1-2 large granny smith apples halves and cored
• 2 yellow onions, cut into quarters
• 6 cups chicken stock
• 1/4 tsp ground nutmeg
• Pink himalayan salt and cracked pepper to taste
• 1/2 cup half and half OR plain full fat yogurt
• 1.5 Tbs Grass-fed Butter
  
  DIRECTIONS:
• Preheat oven to 425 F. 
• Line a rimmed baking sheet with foil or a silicone matt.
• In a small bowl, mix oil and vinegar. Brush the cut sides of the squash, apples and onions with mixture.

Place squash and apples cut side down and the onions on baking sheet.

Bake, turning everything at least twice, until tender and light brown. About 30 minutes for the apples and 45-50 minutes for the veggies. 

Transfer everything to a cutting board and let it cool to the touch. 

Scoop out flesh from squash and discard the peel. Chop the apples and onions.

Transfer everything to a large sauce pan and add the chicken broth and nutmeg.

• Over medium-high heat, bring ingredients to a boil and reduce to simmer on medium-low. Simmer for about 30 minutes until VERY soft and tender.
• Remove from heat and let cool slightly. 
• Once cooled, place ingredients in a blender and puree the soup in batches until smooth. 
  
• Return puree to saucepan and stir in the half and half. 
• Season with pink salt and cracked pepper.
• Add grass-fed butter.
• Heat back up to on medium. 
  
  *This soup can be stored in the fridge for about 2 days and in the freezer for about 3 months. 

It's heavenly!

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Hummus, Avocado & Tomato Toast

Sourdough Toast! What could make Sourdough Toast EVEN BETTER? Adding Humus, Avocado and Tomatoes to it. So delicious and such a great breakfast or snack. All the right healthy fats and carbs to get you going.

Hummus, Avocado & Tomato Toast

INGREDIENTS:

• 1 piece of sourdough bread toasted
• 1 tbs hummus
• Drizzle of lemon over hummus
• 1/4 of an avocado
• 3 cherry tomatoes

Avocado has Healthy fats, Protein, Vitamins and minerals, and Dietary fiber 

Hummus also has Healthy fats, Protein, and Vitamins and minerals

Sourdough Bread has has a lower glycemic index and the protein gluten has been broken down into amino acids so it's a little less harsh on your belly than wheat or white bread, meaning it's easier to digest. (Plus it tastes better. :) 

Tomatoes have Vitamins galore, Potassium, Fiber and Antioxidants.

It's a winning combo in my book. 

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Vanilla Coffee Creamer

I love coffee but I LOVE IT with a hint of vanilla. 

My downfall has always been those horrible store bought vanilla coffee creamers. Chalk full of I don't even know how to spell or pronounce the stuff. SO BAD. I stopped buying them all together, and when I make Bullet Proof Coffee I do not miss it at all. But some days I want variety and I don't want BFC. 

So today was one of those days. I wanted my gross coffee creamer bad.I decided to play around and made my own Vanilla Coffee Creamer. And it was AWESOME!

(sing it!) EVERYTHING IS AWESOME!

I got it perfect the first try. Why I have never made my own before now I do not know. Why I have never looked on Pinterest is beyond me! I'm sure there are a gazillion DIY healthy Vanilla Coffee Creamer recipes out there. But for now, I am happy with what I created. 

First off I always use Half and Half in my tea and coffee. FULL FAT Half and Half! Don't ever drink low fat or non fat dairy. The process of removing the fat is no good for you. That is a discussion for another day. The TBS of real half and half will not make you fat. Get over that thinking already.

Secondly, always buy organic ingredients when possible. Your health is worth it! We need to eat clean as much as possible. You can make your own vanilla by boiling down a vanilla bean but I found organic Vanilla Extract is perfect for this.

Then lastly, instead of sugar I use honey. It adds a creamy nutty flavor you don't get with sugar. Plus is better for you! CHA CHING! Honey has antioxidant and cleansing properties for your body. Also, if you buy local organic honey to your area, it helps subdue your allergies. 

INGREDIENTS:

• 1.5 Tbs Half and Half
• 2 pinches or 1 dash of Vanilla Extract
• 1 full tsp Honey or to taste
• 1 big ol cup of joe

DIRECTIONS:

Add Vanilla, Honey and Cream to cup and stir. Add HOT coffee and stir some more!

ENJOY!!  Use less or minus of the ingredient to your liking. But all you need are these 3 ingredients and no more. As my son would say, "Easy Peasy"!

 This is MY perfect cup of vanilla coffee. 

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Dijon Vinaigrette

One of my favorite foods EVER is a good ol salad.

 I really could eat one every day. So many options you can't get bored. However the thing with salads is, you can ruin the nutritional value by using high fat, high calorie processed dressing. Most of the time when you order a salad out in a restaurant you will be getting a salad higher in fat and calories than if you ordered a hamburger! It's crazy. You need to have an arsenal of home made dressing recipes on hand for each of your moods. 

This one is a great versatile dressing for any kind of salad. Add this to a great pasta salad, or drizzled over sautéed or steamed veggies! It's a PERFECT addition!

MMMMMMMM I am getting hungry!

INGREDIENTS:

• 3 TBS Red Wine Vinegar
• 3 TBS Fresh Lemon Juice
• 2.5 TBS Dijon Mustard
• 2 Cloves of chopped garlic
• 1/4 tsp of Pink Himalayan Salt
• 1/4 tsp of Black Pepper
• 5 TBS Exta-Virgin Olive Oil
  

DIRECTIONS:

 Mix Vinegar, Lemon Juice, Mustard, Garlic, Salt and Pepper in a small bowl; whisk.

Slowly add oil while whisking; Mixing well.

You can store left over dressing in an air tight container in the refrigerator. 

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Persimmon Fruit

~Persimmons~

This is one of my families favorite snacks. We are a happy family when these are in season. Which is November through February. When looking to buy this mild and sweet fruit, make sure to buy the non-astringent persimmon, like Fuyu (Fuyugaki), Gosho/Giant Fuyu/O'Gosho, Imoto, Izu, Jiro, Maekawajiro, Okugosho, Suruga. These are my personal favorite and are eaten while crispy, like apples. OMG heaven!!!! My 5 yr old Begs for them! 

Persimmons not only taste amazing but they have amazing health benefits. You need to take advantage while you can this winter. Something different is a good delicious thing in life.

They are a true SUPER FOOD!

-They are high in calories (70+ calories) but very low in fats. 

-It's a very good source of dietary fiber. 100 g of fresh fruit contains 9.5% of recommended daily intake of fiber.

-They contain important anti-tumor, anti-infective, anti-inflammatory and anti-hemorrhagic (prevents bleeding from small blood vessels)

-They contain vitamin-A, beta-carotene, lycopene, lutein, zea-xanthin and cryptoxanthin. Together, these compounds functions as protective scavengers against oxygen-derived free radicals that play a role in aging and various disease processes.

-They are a good source of vitamin-C, another powerful antioxidant. Eating foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

-They contain many B-complex vitamins such as folic acid, pyridoxine (vitamin B-6), thiamin...etc. These vitamins act as co-factors for numerous metabolic enzymatic functions in the body. 

-They also contain healthy amounts of minerals like potassium, manganese (15% of DRI), copper (12% of DRI), and phosphorus.

-PHEW! So get them while you can! Seek them out at your local farmers markets and grocery stores before the season ends. They are Beautiful inside and out!!

Besides eating them raw, there are MANY amazing recipes you can try using them. Here is a wonderful recipe to try from Food52.com

Persimmon and Goat Cheese Salad

Serves 4

• 6 cups mixed greens, any style
• 1 Fuyu persimmon, diced 
• 1 small apple, diced 
• 1/2 cup soft goat cheese, crumbled
• 3 tablespoons sliced almonds, toasted
• 4 tablespoons tangerine juice
• 2 tablespoons olive oil
• 1/2 teaspoon dijon mustard
• 1 pinch salt 
• 2 dashes pepper

1. Place the greens in a salad bowl and top with the fruits and goat cheese. In a small bowl, whisk tangerine juice, mustard, salt and pepper. Whisk in olive oil in a small stream. Adjust to taste. combine with greens and toss. Sprinkle almonds over all. Serve.   
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Overnight Apple Cinnamon Refrigerator Oatmeal

Okay okay I know I already have a recipe for refrigerator oatmeal posted, but I created a new and improved one for my clean eating group. FYI, If you want to join one of my free 5 Day clean Eating groups just friend me here and I can add you. They are always fun plus you will get a weeks of recipes for free!

 IT'S DA BOMB! 

I like this recipe even better. This is the joy I get from experimenting in the kitchen and winging it. I enjoy reading a recipe once, then making it my own. It's the only way for me. I can NEVER stick to someone else's recipe entirely. I use them for inspiration. Unless it's baking of course. I suck at baking. I'm a wanna be baker. But baking is like chemistry. IT MUST BE RIGHT!  I hope you use my recipes for inspiration and make them your own as well.

Overnight Apple Cinnamon Refrigerator Oatmeal 

Ingredients:

Makes 2 large servings.

Total time 12+ hours

• 1/2 cup rolled dry oats
• 3/4 cup unsweetened coconut milk
• 3/4 cup plain greek yogurt
• 1 tbs Chia seeds
• 1/2 tsp Vanilla extract
• couple dashes of Cinnamon
• 1/2 of small apple chopped
• 1/2 banana chopped
• 5 walnuts chopped
• 2 tsp Pure maple syrup or honey. *Liquid Stevia is a great no calorie option. Only 2 drops would be needed. 

Directions:

Make this the night before. 

Add oats in medium bowl. Add milk, yogurt, chia seeds, vanilla, cinnamon, all but a tbs of chopped apple, banana, walnuts and sweetener of choice. Mix well. Add the remaining apple and sprinkle with cinnamon again. Cover tightly with saran wrap or a jar with lid and place in refrigerator overnight. 

Good morning!

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Chicken Piccata

I am a mom of a Preschooler so my weeknight meals HAVE to be quick. 30 minute healthy tasty meals are my thing. This chicken dish is one of my go to dishes. For a while I was making this twice a week! Now with many more recipes under my belt, I can spread out the love much more. But this recipes stands tall still to this day. My son calls it Lemon chicken. It's DELISH! One of my absolute favorite chicken recipes. I share my chicken breast with my son, so this really serves 3 of us. 

Makes 2 servings

Ingredients;

• 2 chicken breast cutlets (pounded flat about 1/4 inch thick)
• Salt and pepper to taste
• 1/2 cup flour
• Non stick spray
• 2-4 tbs Ghee
• 1/4 cup dry white wine
• 1 tsp chopped garlic
• 1/2 cup chicken broth
• 4 tbs fresh lemon juice
• 1 tbs capers
• 2 tbs grass-fed butter
• 4 thin Lemon slices

Directions;

• Pound chicken breast to 1/2 inch thick inside a plastic bag.

• Season cutlets with salt and pepper.
• Dust cutlets with flour on all sides.

• Spray sauté pan with non stick spray and add 1 tbs of ghee and melt over medium-high heat.
• Sauté cutlets 2-3 minutes on each side until golden brown.

• Remove cutlets from pan and keep warm in oven.
• Deglaze pan with wine and add minced garlic. Cook until garlic is slightly brown and liquid is almost evaporated, about 2 minutes.
• Add broth, lemon juice and capers to pan.
• Return cutlets to pan and continue to cook about 1-2 mins each side. 
• Transfer cutlets to warm plate.
• To finish the sauce, add butter and  sliced lemons to pan. Once butter melts, pour sauce over cutlets.

Serve immediately.

This is SO easy and quick. I always make extra sauce and dip each bit into extra sauce. MMMM my mouth is watering. Goes perfect with a large side of roasted or steamed broccoli.  

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Summer Corn Salad

Summertime is salad experimenting time for me. Why stick with the usual leafy salads? Which I love by the way! But sometimes you need to whoop it up. Corn is versatile, sweet and delicious. Is there really anyone who doesn't LOVE it? It's gotten such a bad rap over the years with being GMO. Just buy NON GMO organic and enjoy it! 

When I saw a recipe for a corn salad I thought to myself, THIS IS IT! I had to revise the recipe make to my own and add some zing and tastiness! I always need the tasty! 

The final recipe is light, refreshing and delicious. 

This is SOOO YUMMY!  I LOVE CORN!!! 

Makes 5-6 servings

Ingredients;

• 4 ears corn, husked and cleaned
• 1 pint grape tomatoes, halved
• 2 tbs fresh basil, chopped
• 4 tsp olive oil
• 3 tsp red wine vinegar
• 4 oz crumbled feta cheese
• 1/2 tsp ground black pepper
• 1/2 tsp pink himalayan salt

Taste the dressing as you make it. If you like MORE zing, add more vinegar, less zing add less. Make it how YOU like it. That is key. 

Directions;

• Place your grill on high. Grilling adds flavor. Or heat your oven to 350 degrees.
• Wrap each cleaned ear of corn in aluminum foil. The entire cob needs be covered with just one layer so it will steam the kernels.

• Grill or cook all wrapped ears for about five minutes per side, turning occasionally.
• Remove the corn from the grill or oven and let it cool.
• Stand the corn upright in a large bowl, and holding the top of the corn, use a sharp knife to cut off the kernels from top to bottom. Discard cobs. You will have about 2 1/2 cups corn kernels for the salad.

• Add the tomatoes, basil, olive oil, red wine vinegar, feta, pink salt, and pepper to the bowl of corn. Lightly toss.
• Serve slightly chilled.

The perfect side with grilled steak, chicken or fish. 

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Cauliflower Puree with Pork Chops

Cauliflower maybe on of the most boring veg EVER!

But not how I make it!

 For me, eating raw of steamed cauliflower just is blah. Boring, and not tasty enough to make....Ever. Food needs to be tasty in my opinion. Now Roasting it or making Puree is a different story! DELICIOUS! This may make your kitchen smell like someone ate too many beans during steaming, but once you make the puree and serve it it's fantastic!

This is a quick 20 minute meal. A go to weeknight meal at my house. You can use the pork chop recipe with chicken as well. So versatile. Try it both ways!

Serves 3

Cauliflower Puree

Ingredients;

 1 head of fresh cauliflower

 1 Tbs of grass-fed Butter
 1 Tbs Milk
 Dash Pink Himalayan Salt
 Dash Cracked Pepper

Directions;

• Cut florets from thick stems and wash thoroughly
• Steam until very tender
• Place steamed veg in Blender

• Add Butter, Milk, Salt and Pepper
• Puree until smooth
• Serve hot

Pork Chops
Ingredients;

• 4-small 4oz thin pork chops
• 1.5 tbs Dijon Mustard
• 4 oz Panko
• Pink Himalayan Salt
• Cracked Pepper
• 2 Tbs Ghee

Directions;

• Coat both sides of chops with Dijon mustard
• Season with Salt and Pepper

• Cover both sides of each chop with Panko (Japanese breadcrumbs)

• Heat nonstick fry pan on medium high while you season chops. Add Ghee to pan. Once pan is VERY Hot,  fry the chops until golden brown on each side. (About 4 mins each side pending on thickness of chops) Make sure to cook the pork all the way through. It should only slightly pink if at all. 
• If the chops are thick, brown each side then place pan with chops in oven on 400 degrees and cook for another 3-4 minutes. Make sure you are using a pan that is safe to place in oven. Otherwise put chops on a baking sheet.
• Serve warm

Simple, FAST and easy!
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