July 8th, 2013

organic butternut soup for the soul

holy sh*t this is delicious. i ordered smoked olive oil from my company after dousing my kale salads in it. let me tell ya, smoked olive oil is on the same level of heaven as truffle oil to me. it has a distinct smoky flavor that’s so addicting, you’ll want to drizzle it over everything (even cheese!). smoked olive oil is very versatile, and you can mix it with hummus or tapenade, saute swiss chard with it, drizzle over grilled shrimp, and float it over soup - like i just did.

for one:
- 1 cup organic butternut soup, low sodium (i bought mine from trader joe’s)
- 1 handful crimini mushrooms
- 1 handful kale
- 1/4 cup chickpeas
- dash of cinnamon
- 1 tbsp smoked olive oil

1) heat 1 cup of the butternut soup for five minutes
2) add in the other ingredients, except for cinnamon and smoked olive oil
3) after the soup is heated, add a dash of cinnamon and 1 tbsp smoked olive oil, and mix!

April 22nd, 2013

ground turkey & veggie jumble

i recently started picking up lean ground turkey on my usual TJs shopping trip and have been experimenting with it. it tastes amazing with herbes de provence!

for two servings:
- 1/2 lb lean ground turkey
- 2 handfuls of fresh spinach
- 2 handfuls of bell pepper strips
- 1 egg
- lemon juice
- 1 tsp crushed garlic
- smoked paprika
- cayenne
- chili flakes
- herbes de provence
- 1 tsp coconut oil

1. in a large nonstick pan, heat 1 tsp of coconut oil
2. once the oil melts, add the 1 tsp of crushed garlic, and place 1/2 lb lean ground turkey in the pan
3. cut the turkey into chunks with steel spatula and cook through on medium high heat
4. crack open 1 egg into the pan and mix with turkey chunks
5. add the bell pepper strips last and mix with turkey
6. squeeze half a lemon in the mix
7. add the seasonings, according to tastes: smoked paprika, cayenne, chili flakes, herbes de provence
8. mix all ingredients with spatula, and let them cool off.

March 27th, 2013
avocado relish that goes with everything. 

you can use this to top filet mignon, chicken breast, spread it in a wrap, or enjoy it on its own! this time, i wrapped turkey breast deli meat around it. 

for 1.5 servings:
- 1 avocado
- a slice of red onion
- garam masala
- cayenne pepper
- garlic seasoning 

1. cube an avocado and add to mixing bowl
2. cut a slice of red onion and then cut into tiny pieces. add to mixing bowl
3. add garam masala, cayenne (a teeny bit if you’re sensitive to spice like me), and garlic seasoning
4. mash up avocado with a fork, and mix all the ingredients.

avocado relish that goes with everything.

you can use this to top filet mignon, chicken breast, spread it in a wrap, or enjoy it on its own! this time, i wrapped turkey breast deli meat around it.

for 1.5 servings:
- 1 avocado
- a slice of red onion
- garam masala
- cayenne pepper
- garlic seasoning

1. cube an avocado and add to mixing bowl
2. cut a slice of red onion and then cut into tiny pieces. add to mixing bowl
3. add garam masala, cayenne (a teeny bit if you’re sensitive to spice like me), and garlic seasoning
4. mash up avocado with a fork, and mix all the ingredients.

March 19th, 2013
paleo goodies. 
top left: blueberries with unsalted creamy almond butter - makes a filling, delicious breakfast or quick snack. 
top right: bacon wrapped medium rare filet mignon topped with roasted grapes and vanilla fig balsamic. 
bottom left: southern blend greens cooked in low sodium veggie broth, raw unsalted cashews, mushroom, blackberries, chicken apple sausage + turmeric, sage
bottom right: smoothie ~ frozen berries, banana, spinach, unsalted creamy almond butter, green tea powder, ginger, almond milk & water.

paleo goodies.
top left: blueberries with unsalted creamy almond butter - makes a filling, delicious breakfast or quick snack.
top right: bacon wrapped medium rare filet mignon topped with roasted grapes and vanilla fig balsamic.
bottom left: southern blend greens cooked in low sodium veggie broth, raw unsalted cashews, mushroom, blackberries, chicken apple sausage + turmeric, sage
bottom right: smoothie ~ frozen berries, banana, spinach, unsalted creamy almond butter, green tea powder, ginger, almond milk & water.

March 10th, 2013

healthy omega 3-rich scrambled eggs

after my 9am yoga class on a sunny saturday morning, i had a strong craving for scrambled eggs, but with an array of colorful bell peppers and sweet onions. i had a side of uncured apple smoked bacon because i had plans to walk (aka trek 9.2 miles) to the golden gate bridge with a good friend.

for two ambitious san francisco trekkers:
- 4 free range omega 3 eggs
- 1/2 cup of unsweetened coconut milk (can alternate with unsweetened almond milk)
- ground black pepper
- organic fresh basil
- 1/2 cup low sodium vegetable broth (or 1 tsp evoo, i choose to cook everything with veg broth from now on)
- greens (i used a blend of spinach, collards, mustards & turnips)
- yellow, red, green bell pepper strips (i got a bag of frozen peppers from TJs)
- 1/4 sweet white onion, diced
- smoked paprika seasoning


1. chop fresh basil into small strips
2. dice 1/4 of a sweet onion
3. in a glass mixing bowl, pour 4 omega 3 eggs along with 1/2 unsweetened coconut milk. mix until the color is pale yellow
4. sprinkle ground black pepper with the eggs and mix
5. add chopped fresh basil in the mix
6. in a pan, pour 1/2 cup low sodium broth and cook on medium-high heat
7. add the bell pepper strips, diced onions, and greens to pan
8. cook for a bit and proceed to add the eggs+basil
9. cook on medium heat until eggs are cooked through
10. stir with a spatula so that the eggs break apart into curds.

February 27th, 2013

tasty kale chips

i bought a bag of organic tuscan kale armed with plans to make kale blueberry almond milk smoothies, but my magic bullet doesn’t chop up kale very well - making smoothies filled with crunchy kale bits (icky). and, i’ve been meaning to make kale chips for awhile, but always forget that i have that option for kale. my roommate reminded me when i saw her make a kale salad and she mentioned kale chips. these will make a tasty, healthy paleo snack for work tomorrow.

for one serving of snack:
- a handful of kale
- 1/2 tsp evoo
- smoked paprika
- garlic powder

1. put kale in a tupperware and drizzle 1/2 tsp of evoo. cover, shake and mix
2. place kale on baking sheet
3. bake at 200F for 35 minutes
4. turn over chips every 10 minutes
5. once crispy and ready to eat, put kale chips back in tupperware, cover, and season with garlic and smoked paprika. shake it up and enjoy!

February 26th, 2013

grilled chicken breast & kaleidoscope chard

it’s time… time to get serious about the paleo challenge. my office is starting a paleo challenge, and even before the plan i’ve been thinking about trying out the paleo diet. i think it won’t be too difficult because i already don’t buy/cook carbs (i.e. pasta, rice, bread). the hard part will be saying byebye to cheese and yogurt. oh, and beer and wine. welp, here we go!

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for one:
- 1 4oz grilled chicken breast (got mine from tjs)
- a handful of kale chard
- 1/4 cup low sodium vegetable broth
- 1 tsp evoo
- ground cumin
- smoked paprika

1. heat up 1 tsp of evoo 
2. add 1/4 cup low sodium vegetable broth
3. place grilled chicken breast in pan to heat up
4. add handful of kale chard
5. season with ground cumin and smoked paprika
6. toss and cook for 5 minutes.

February 24th, 2013

veggie & tofu jumble saute

i’ve been really getting into kaleidoscope chard lately and experimenting various ways to cook it (soup, saute, steamed). and, i’ve decided - from now on, i am cooking with vegetable broth instead of olive oil. it saves calories and adds more flavor.

for two portions (or maybe three):
- 1/2 cup low sodium vegetable broth
- 2 handfuls of kaleidoscope chard 
- 2 handfuls of spinach
- half a tofu carton, tofu cut into squares
- 1/4 small red onion, chopped into small pieces
- cumin seasoning
- ground black pepper
- red pepper chili flakes

1. heat up the low sodium vegetable broth on medium heat for 30 seconds.
2. add the rest of the ingredients in the pan and stir until thoroughly cooked.
3. season with ground black pepper, cumin, and red pepper chili flakes.

November 13th, 2012

moroccan chicken

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for four:

- 1 lb skinless, boneless chicken breast meat, cubed
- 1 white or yellow onion, chopped 
- 3 carrots, sliced
- 1 cup cherry tomatoes
- 1 zucchini, sliced
- 1 tbsp ginger
- 1/2 tsp paprika
- 3/4 tsp ground cumin
- 1/2 tsp dried oregano
- 1/2 tsp cinnamon
- 1/4 tsp ground cayenne pepper
- 1/2 cup low-sodium chicken broth 
- 2 tbsp lemon juice

1. brown the cubed chicken in a large saucepan over medium heat until almost cooked through. leave in the pan.
2. saute onion and carrots in the same pan. when tender, stir in ginger, paprika, cumin, oregano, cinnamon and cayenne pepper.
3. stir fry for about 1 minute, then mix in broth and tomatoes. return the chicken to pan, reduce heat to low, and simmer for about 10 minutes.
4. add zucchini to the pan and bring to simmering once again. cover pan and cook for about 15 minutes, or until zucchini is cooked through and tender. stir in lemon juice and serve. 

July 16th, 2012

chicken tikka masala pizza

yes, chicken tikka masala PIZZA! found a recipe on an asian recipe blog and adjusted the ingredients and steps according to my taste (aka diet) and laziness (we were starving).

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for two:
- 2 boneless, skinless chicken breasts, cubed
- 2 cloves minced garlic
- 2 whole wheat pita’s
- evoo for brushing
- 1/4 onion, sliced
- 1 cup mozzarella cheese, shredded 

marinade:
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon ground garam masala
- 1/2 teaspoon minced fresh ginger
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons plain yogurt 

tomato sauce:
- 4 oz tomato sauce
- 2 tablespoons plain nonfat yogurt

spice mix:
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon garam masala 

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1. in a bowl, marinade the chicken with the marinade.
2. l
ine a layer of aluminum foil in a baking pan for grilling. spread the marinated chicken in a single layer on the pan, discard the remaining marinade. bake the chicken at 450F for 6-7 minutes, turning at half time. 
3. w
hile the chicken is cooking, prepare the tomato sauce and spice mix in separate bowls.
4. stir in the minced garlic in the tomato sauce. once stirred, add in the spice mix and stir well.
5. 
place the whole wheat pita on a pizza pan and brush lightly with olive oil.
6. spread the sauce/gravy on the pita.
7. sprinkle 1/2 cup of cheese. arrange the chicken on the pizza.
8. top the pizza with the sliced onions and the remaining cheese.
 
9. b
ake the pizza for 8-10 minutes. remove the pizza from the pan when is done.