Salmon Salad

On Mondays, I meal prep. If you follow me on Instagram, you’ll see my #mealprepmonday stories where I share what I make for breakfast and lunch throughout the week.  This salmon salad is my go-to for lunches because it’s simple to prepare, inexpensive, healthy, filling and easy to package individually to grab each morning.

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Tuna salad was one of my favorite lunches my mom made for us growing up.  I know that not everyone finds it appetizing, but it’s a comfort food for me.  I make the same recipe now, but use canned salmon instead of tuna. Why? 1- I think it tastes better… it is not as dry as tuna and is less fishy. 2- it’s healthier. Tuna can have very high mercury content, so I try to avoid it now. Plus, salmon is truly one of the most nutritious things you can eat- it is full of omega-3 fatty acids, vitamin D, magnesium, and calcium. It’s also full of protein, helping to keep me from craving snacks throughout the day.

This recipe should only take 15 minutes to prepare and makes enough for 3 servings.

Ingredients:

  • 2 6-oz cans of wild-caught salmon
  • 2 soy-free pastured organic eggs
  • 2 tablespoons mayo made with avocado oil (Primal Kitchen is my favorite brand)
  • 1 tablespoon organic sweet relish
  • dash of salt & pepper

Preparation:

  1. Hard boil the eggs.
  2. Drain the salmon and put in a bowl with mayo, relish and salt & pepper.
  3. Once eggs are boiled, peel and then use an egg slicer to dice.
  4. Add eggs to the bowl of other ingredients and mix.  Add more mayo/relish to taste, depending on dryness of salmon.

Serve on top of salad greens or on your favorite sandwich bread or crackers.

P.S. I’m able to buy most of these ingredients at Thrive Market – check out their selection of discounted healthy groceries here.  Read this blog post to see other items I purchase on their site to keep my all-organic grocery spending low.

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Easy Homemade Marinara

Homemade marinara has always intimidated me. While it’s so easy to buy pre-made sauce at the store, if you look at the ingredients list, the jars are often full of sugar and preservatives.  When we took a cooking class in Italy a few years ago, I discovered that making my own sauce is not nearly as difficult or time-consuming as I thought it would be.

This is not the recipe we learned how to make in Tuscany, but a variation I created one day while trying to use up some extra veggies I had in the fridge.  This version gives the opportunity to add more flavor and some sweetness by using vegetables in the sauce.  Since it all ends up pureed, this is an easy way to serve your unsuspecting kids more veggies.  I love that it makes an easy, all-in-one-dish meal.

Ingredients:

  • two 16-oz cans of organic tomato sauce
  • 1 organic zucchini
  • 1 organic red bell pepper (seeds & core removed)
  • 2-3 organic carrots (peeled)
  • 1/2 yellow onion (peeled)
  • 6 cloves of garlic (peeled)
  • 4 tablespoons extra virgin olive oil
  • 1-2 tablespoons sea salt
  • 1-2 teaspoons crushed red pepper
  • 5-6 leaves of fresh basil

Preparation:

  1. Roughly chop the veggies, onion and garlic.
  2. Add the veggies to a deep pot with the olive oil and cook over medium-low temperature until soft.  This usually takes around 15 minutes; the smaller your veggie pieces, the faster they will soften.
  3. Add the tomato sauce.
  4. Use an immersion blender to puree the veggies into the sauce.
  5. Add the salt and crushed red pepper to taste and let simmer on low until you are ready to serve.
  6. When you remove from heat, add some chopped fresh basil.
  7. Serve over pasta or spaghetti squash with fresh mozzarella or Parmesan cheese.

To add some protein, make it a ragu / bolognese by adding cooked Italian sausage to the sauce.  I also love to add in even more veggies at this point by mixing in some chopped kale or spinach that I have sauteed with shallots.

Beef and Snap Peas

This delicious dinner takes under 30 minutes to prepare and is perfect for a weeknight meal.  The tender steak with a sweet Asian sauce and crisp snow peas will be a crowd pleaser – both my husband and my 6 month old liked it!

Beef Snow Peas

A healthful adaptation of the Pioneer Woman’s Beef with Snow Peas recipe

Ingredients:

  • 1/2 cup organic coconut aminos (say no to soy sauce with this perfect alternative!)
  • 1 tablespoon ground organic ginger
  • 2 tablespoons grass-fed beef bone broth
  • 2 tablespoons coconut sugar
  • 1 teaspoon crushed red pepper
  • Optional: you may add a tablespoon of non-GMO cornstarch or arrowroot powder to thicken your sauce, but since I was serving over rice, I didn’t feel I needed it.
  • 1 1/2 pounds grass-fed flap steak, sliced thin against the grain (can also use flank steak)
  • 3 tablespoons coconut or olive oil
  • Couple handfuls of fresh organic snap peas, trimmed
  • 5 scallions, cut into 1/2 inch pieces

Preparation:

Combine the coconut aminos, ginger, bone broth, coconut sugar and crushed red pepper in a bowl. Put the sliced steak in a bowl and pour 1/3 of that liquid over the beef, saving the rest in the bowl.  Toss the beef and let sit for a few minutes while you prepare the snap peas.

Put the oil in a large skillet and heat over high heat.  Add the snap peas for half a minute to get them bright green, then remove them to a separate plate.

Next, add half the steak to the skillet.  Spread it out and let brown for a minute. Add half the scallions, turn the meat over and cook another half minute to brown that side. Remove to a separate plate.

Let the skillet get hot again, then add the rest of the meat and brown both sides again. Once you flip the beef pieces to brown the second side, add all the ingredients back in – the reserved sauce, the previously cooked meat and snap peas.  Stir for a few seconds, then remove from the heat.

Serve by itself or over jasmine rice or quinoa!

 

A Recap of 2016

Wow… is it really almost 2017!?!  As I look forward to the huge life change that 2017 will bring, I wanted to take some time to reflect back on 2016.  If you’ve missed any of my blogs this year, this will be the perfect opportunity to catch up!

2016 was certainly a roller-coaster for my health.  The year started off with me still trying to figure out what was causing my random high cortisol responses and unexplained weight gain.  Then, in May, we found out we were expecting, even though doctors had told me I wasn’t supposed to be able to get pregnant. Pregnancy brought on constant nausea and exhaustion that kept me down and out for a few months, and then a gestational diabetes diagnosis rocked my world.

Here’s a recap of the blogs I wrote in 2016:

Travel

VeniceI’m a huge believer that vacations are super important for your overall health and well-being.  We all need to take a break and relax, and traveling to experience different foods and cultures is great way to relieve stress. The past couple of years, we have taken two trips to Europe that were incredible.  I got so many requests for advice, I just decided to write all about our itineraries and recommendations right here:

My Favorite Natural Products & Organic Grocery Deals

BruschettaHealthy Recipes

Pregnancy:

Essential Oils

Thieves Essential OilHighlighting the benefits of some of my favorite essential oils to both your overall wellness and to creating and keeping a natural home.

Happy New Year!!

2016-recap

Mini Pumpkin “Pies”

pumpkin-pieI was recently diagnosed with gestational diabetes (I’ll be sharing more about that soon) and it’s pretty much the worst news to receive right before the holidays. I’ve been craving pumpkin pie lately and while the real thing isn’t the most unhealthy dessert you can choose, it is certainly loaded with sugar and simple carbs that I can’t have right now.

I experimented a bit this past weekend and came up with a delicious option that would satisfy my pumpkin craving and help keep my blood sugar low.  Two of the ingredients are powerful at lowering blood sugar – cinnamon & stevia – and it makes the perfect bedtime snack to keep your morning fasting levels low.  Plus, as with all recipes you’ll find on this blog, it’s super easy and quick to make.

Ingredients:

  • 1 can (15 oz) organic pumpkin puree
  • 1/2 cup organic heavy whipping cream
  • 4 soy-free, free-range eggs (beaten)
  • 2 teaspoons vanilla extract
  • 3 teaspoons pumpkin spice (I make my own and just re-fill the container each fall to keep it fresh: 3 parts cinnamon, 2 parts nutmeg, 2 parts ginger, 1 part allspice and 1 part cloves)
  • 2-3 teaspoons liquid stevia

Preparation:

  1. Preheat oven to 350 degrees
  2. Mix all ingredients together in a bowl or with your stand mixer until smooth and combined.
  3. Use a bit of coconut oil to grease your ramekins (6 small ones or 4 large ones)
  4. Pour the mixture evenly into your ramekins
  5. Bake for 45 minutes (if a knife comes out clean, they are set)
  6. Let cool then place into the fridge – best served cold!

Topping Options: homemade whipped cream sweetened with stevia, pumpkin seeds, cinnamon roasted walnuts/pecans, soy-free 70% dark chocolate chips, whipped coconut cream (recipe here).  You can also create a grain-free crust by chopping up nuts with some butter and pressing into the bottom of your ramekin before pouring in the pumpkin mix.

2-Minute Guacamole

Looking for a simple summer snack that will keep you swimsuit ready?  Today, I’m sharing the easiest 2-minute guacamole recipe perfectly paired with veggies like celery, carrots or zucchini slices.

Did you know that you actually need to eat fat to burn fat? Well, certain fats that is – unsaturated fats.  That’s the fat in fish, olive oil, coconut oil, nuts, butter, seeds and avocados. They help remove LDL cholesterol from your arteries and promote a healthy heart.  And these real foods are soo much healthier than the low-fat processed foods loaded with sugar and salt to add flavor from the removed fats.  These healthy fats actually help break down the stored fats in your body and contain the building blocks to building muscle, all working together to help you slim down.

Avocados pack in healthy monounsaturated fats that contain oleic acid and give you protein and fiber.  They actually help reduce cravings and keep you feeling full so you don’t over-eat.

Guacamole

Ingredients:

Shopping Tip: How do you pick a perfectly ripe avocado? Peeling away the stem and if you find green underneath, take that one! If you find brown, then it’s overripe. If the stem won’t come off at all, it’s not yet ripe, but you can take it home to be ready in a few days!

  • 1 avocado
  • 1 teaspoon pink Himalayan salt
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon ground pepper (omit if AIP)
  • juice from 1/4 lime

Preparation:

Mash the avocado with all other ingredients in a bowl with a fork and it’s ready to serve! If you don’t plan on eating it all right away, save the avocado seed and put in the bowl with the guac to keep it from going brown for a day or two.

Enjoy!

 

AIP Cilantro Lime Chicken Soup

I recently made dinner for a friend who is following the Auto-Immune Paleo diet. The AIP diet basically removes anything inflammatory so that your immune system has a chance to heal.  It’s very restrictive (depending on what you’re currently eating, of course), but great for people with auto-immune diseases or for anyone suffering from unexplained health issues and not seeing results from anything else. Since it avoids foods that are most often problematic, it can also help people understand what kind of food allergies they may have without taking the expensive tests.   Another thing about the AIP diet is that everything must be organic to avoid reactions to pesticides, additives, hormones, etc in non-organic foods – see why organic is always the better choice here.

One of my favorite anti-inflammatory, healing foods is bone broth.  It is super easy to make and I always have some on hand to drink or make soups with. So, when I was challenged to make a meal that was AIP-friendly, I knew I wanted to start there. Today, I’m sharing the delicious Cilantro Lime Chicken Soup I concocted by taking the tomatoes and peppers (nightshade veggies are a surprisingly common allergen) out of my Chicken Tortilla Soup recipe.  Even if you’re not following an AIP diet, I promise you’ll love this one!

Ingredients:Cilantro Lime Chicken Soup

  • 1 organic zucchini
  • 1/2 bunch organic celery
  • 3 organic carrots
  • 1/2 onion
  • 2 cloves garlic
  • 1/2 organic chicken cooked and shredded (crock-pot chicken recipe)
  • 8 cups homemade bone broth (or organic chicken broth)
  • 1 tablespoon pink Himalayan salt
  • 1 tablespoon organic olive oil (my favorite brand is Kasandrinos)
  • 1/4 cup diced cilantro
  • 2 tablespoons fresh lime juice

Preparation:

Prep time: about 5 minutes, Cooking time: 35 minutes

  1. Put all the veggies (first 5 ingredients above) into a food processor and blend until puréed.
  2. Add olive oil and puréed veggies to soup pot and sauté over medium heat for 3 minutes.
  3. Add broth and salt to the pot and bring to a boil, then reduce to low and simmer for 20 minutes.
  4. Add chicken, lime juice and cilantro to the pot and simmer for another 10 minutes.
  5. Serve with fresh avocado slices on top for added texture.

Hope you enjoy!