• Home
  • About
  • Services
    • Grocery Store Tour
    • Healthy Pantry Makeover
    • Workshops
  • Blog
  • Recipes
  • Essential Oils
  • Store
    • Designs for Health
    • DoTerra
  • Contact
  • Home
  • About
  • Services
    • Grocery Store Tour
    • Healthy Pantry Makeover
    • Workshops
  • Blog
  • Recipes
  • Essential Oils
  • Store
    • Designs for Health
    • DoTerra
  • Contact

Recipes

Gluten-free, dairy-free Lasagna

11/13/2017

1 Comment

 
I crave comfort food this time of year.  Since I do not eat gluten or dairy, I thought my days of eating lasagna were over until I was flipping through one of my favorite cookbooks by Danielle Walker, Against All Grain.  Her lasagna recipe uses homemade crepes instead of lasagna noodles. It seemed like a process to make these crepes and I was short on time, so I searched for a grain-free lasagna noodle and found one made from green lentils…and you do not even have to boil them! Score! 
 
​For this recipe, I would prepare the marinara sauce (or buy a very good brand) and nut cheese ahead of time. The nut cheese is made from cashews and is used as a substitute for ricotta cheese.
Picture
Nut Cheese Ingredients:
  • 1 cup raw cashews
  • 1/2 teaspoon sea salt, plus a pinch for soaking
  • 3 tablespoons water
  • 2 tablespoons extra-virgin olive oil
  • 4 teaspoons lemon juice
Nut Cheese Preparation:
  1. Place the nuts in a large bowl and cover with filtered water and add a pinch of salt. Soak for 6 hours.
  2. Drain the nuts and rinse thoroughly.
  3. Place the nuts and the remaining ingredients in a food processor.
  4. Process until smooth and the mixture resembles ricotta cheese. Store in refrigerator for up to 5 days.
​Lasagna Ingredients:
  • ½ pound uncooked Italian sausage
  • 2 cups Marinara sauce (homemade or a really good store-bought brand)
  • 2 cups baby spinach
  • 1 ¼ cups Nut Cheese (I did not measure this out. I used all of the nut cheese that I made - see above)
  • ¼ teaspoon sea salt
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh basil
  • 1 box gluten-free lasagna “noodles"
Lasagna Preparation:
  1. Preheat the oven to 375 degrees.
  2. Remove the casings and crumble the sausage into a skillet. Brown sausage over medium-high heat for 5-6 minutes, until cooked through. Remove the sausage and set aside, but leave the juices in the pan.
  3. Place the spinach in the same skillet and sauté over medium heat until wilted, about 5 minutes.
  4. Place the nut cheese, salt, pepper, parsley, and basil in a bowl and mix.
  5. Spoon 2 tablespoons of the sauce onto the bottom of an 8-by-11-inch baking dish.
  6. Layer the lasagna noodles on top of the sauce, overlapping the noodles slightly so the fillings don’t seep through the cracks.
  7. Next, gently spread 1/3 of the cheese mixture over the surface, spread ½ spinach over it and top with ½ of the sausage, and 1/3 of the sauce.
  8. Repeat this order: noodles, cheese, spinach, sausage, and sauce.
  9. Finish by putting the remaining 1/3 cup of nut cheese and sauce over the top.
  10. Bake uncovered for 20 to 30 minutes, until the corners are bubbling. Let sit for 10 minutes before serving.
Picture
1 Comment

Pulled Barbecue Chicken

2/14/2017

0 Comments

 
​Prep time: 10 minutes
Cooking time: 4 hours
Serves: 6
Picture
​Are you looking for a quick and simple meal? There are a lot of ingredients in this recipe, but all you have to do is throw them all in the crock pot and forget about it. It doesn’t get any better – or any easier- than that.  The meat is slow-cooked and is very juicy. This recipe makes a lot of food and it can be served many different ways. One night I served it as a taco. You can use corn tortillas, a lettuce wrap, or a paleo wrap, which is a tortilla alternative made from coconut meat, coconut water, and coconut oil. It is super yummy!!

​Ingredients:
  • 1 pound boneless, skinless chicken breasts
  • 1 ½ pounds boneless, skinless chicken thighs
  • ¾ cup yellow onion, diced
  • ½ cup + 2 tablespoons white vinegar
  • ½ cup honey
  • ¼ cup tomato paste
  • 2 tablespoons coconut aminos
  • 1 ½ tablespoons all-natural liquid smoke
  • 2 teaspoons garlic, minced
  • 2 teaspoons fish sauce
  • 1 ½ teaspoons chili powder
  • 1 ½ teaspoons sea salt
  • 1 teaspoon paprika
  • 1 teaspoon Dijon mustard
  • ¾ teaspoon cayenne pepper
  • ½ teaspoon allspice
  • ¼ teaspoon cracked black pepper
Picture
Picture
Preparation:

​1. Place all the ingredients in a slow cooker and cook on high for 3 hours. Remove the chicken, shred with two forks, then return to the pot and continue cooking for 1 hour. 


​2. Serve over roasted vegetables, sprouted rice, or in a corn tortilla.

​Source: Walker, D. (2013). Against all grain. Las Vegas: Victory Belt Publishing.
0 Comments

Braised Beef, Artichokes, and Peas

1/31/2017

0 Comments

 
​Prep time: 10 minutes
Cook time: 1 hour
Serves: 4-6
Are you looking for a simple, quick, and healthful meal? Well, look no further. ​This flavorful stew is easy to make on the stovetop or in a slow cooker. Artichokes are one of the stars of this dish. They are a great source of soluble fiber and are well known for their digestive benefits. They are also important for liver detoxification, which helps us maintain a healthy weight.
Ingredients:
  • 1 tablespoon coconut oil
  • 2 pounds beef stew meat
  • 1 medium white onion, diced
  • sea salt
  • black pepper, ground
  • 1 tablespoon ground cinnamon
  • 6 cups Beef Broth (make your own or use Imaginebrand)
  • 2 tablespoons organic tomato paste
  • 2 cups organic frozen peas
  • 3 medium organic carrots, cut into 1/2-inch pieces
  • 2 cups frozen artichoke hearts, defrosted and drained
  • 1/3 cup chopped fresh cilantro, for garnish
Picture
Garnish with cilantro and half an avocado.
​Preparation:
1. Melt the coconut oil in a stockpot over medium heat. Season the stew meat liberally with salt and pepper and brown for about 5 minutes.
 
2. Add the onion, a pinch of salt and pepper, and the cinnamon to the pot and sauté the mixture for 3 more minutes, until the onion is translucent.
 
3. Add the broth and tomato paste to the pot and stir to combine. Bring the mixture to a simmer with the lid on. Remove the lid and simmer for 30 minutes, or until the meat is very tender.
 
4. Add the peas, carrots, and artichoke hearts and continue to simmer the stew, still uncovered, for 20 minutes, or until the carrots are tender. Ladle the stew into bowls and top with the cilantro.
Slow cooker instructions:
 
Place the coconut oil, stew meat, onion, spices and beef broth in the slow cooker. Cook the mixture for 5 hours on low. Add the tomato paste, peas, carrots, and artichoke hearts and cook for 1 more hour. Garnish with the cilantro and serve.
​Source: Weeks, Boumrar, Sanfilippo. (2014). Mediterranean Paleo Cooking. Las Vegas: Victory Belt Publishing.
0 Comments

Slow Cooker Turkey Chili

10/24/2016

0 Comments

 
Prep time: 5 minutes
Cook time: 10 minutes plus 4-6 hours in slow cooker
​Serves: 6
Ingredients:
  • 1 tablespoon coconut oil
  • 1 lb. ground turkey
  • 1 medium onion
  • 2 cloves garlic, minced
  • 2 - 15 oz. cans organic kidney beans
  • 1 - 15 oz. can organic tomato sauce
  • 1 tablespoon chili powder
  • 1 tablespoon organic Worcestershire sauce
  • 1 bay leaf
  • sea salt & pepper, to taste
Picture
​Preparation:
1.     Add the coconut oil to a skillet pan and heat on medium high. Add the onion and garlic and cook for 5 minutes, stirring frequently. 
2.     Add the ground turkey and brown it - about 5 minutes. Add turkey to the crock pot.
3.     Add the remaining ingredients to the crock pot.
4.     Turn the crock pot on high for 4 hours or on low for 6 hours. 
5.     Serve with cornbread and a salad. See the Paleo Cornbread recipe below.
No corn "cornbread"
Prep time: 10 minutes
Cook: 23 minutes
​Serves: 8
​Ingredients:
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon sea salt
  • 3 pasture-raised eggs
  • 2 tablespoons of raw, local honey
  • 1/2 cup almond milk ( I make my own)
  • 2 tablespoons of coconut oil, melted
Picture
Preparation:
1.     Preheat oven to 350 degrees.
2.   Lightly grease a square pan and then line with parchment paper. It is easy to remove from the pan      because  you can grab onto the parchment paper and simply lift it out. 
3.     Combine the dry ingredients in a bowl - almond flour, coconut flour, baking powder, and sea salt.
4.     ​In a separate bowl, combine the wet ingredients - eggs, honey, almond milk, and coconut oil.
5.     ​Add the wet ingredients into the dry ingredients and whisk until combined.
6.   Pour into prepared pan and bake until a toothpick inserted in the center comes out clean - mine took twenty-three minutes, although the original recipe says 15-18.  All ovens are different. 
7.     Cool before cutting into squares.
8.     ​Enjoy with your turkey chili and salad.
0 Comments

Slow Cooker Sesame Orange Chicken

8/8/2016

0 Comments

 
Prep time: 10 minutes
Cooking time: 4 hours, 20 minutes
​Serves: 6
This recipe is from the cookbook Against All Grain by Danielle Walker and is a healthy version of the classic Chinese dish.  Slow cooking the chicken makes it moist and full of flavor. It is a fairly quick and easy recipe, although cutting the fat from the chicken thighs can be labor intensive. You can serve it over cauliflower rice or a brown rice. Last week when I made it, I served it over a sprouted organic brown, red, and black rice mixture that I found at Trader Joe's. This rice is nutrient-dense and a super yummy option.
Picture
Ingredients:
  • 2 pounds boneless, skinless chicken thighs
  • 1/3 cup coconut aminos or Tamari
  • 1/3 cup raw local honey
  • 2 tablespoons of a juiced orange
  • 2 tablespoons tomato paste
  • 1 tablespoon toasted sesame oil
  • 2 teaspoons garlic, minced
  • 1/2 teaspoon ground ginger
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon red pepper flakes
  • 1/4 teaspoon cracked black pepper
  • ​Garnish: sesame seeds
Preparation:
  1. Trim any visible fat from the chicken, then place it in a single layer on the bottom of the slow cooker.
  2. Place the remaining ingredients, except the sesame seeds, in a bowl, whisk together, and pour over the chicken.
  3. Turn the chicken once to ensure even coating.
  4. Cook the chicken on low for 4 hours.
  5. Remove the chicken from the sauce and cut it into cubes.
  6. Spoon any fat off the top of the sauce, the transfer the sauce to a small pan.
  7. Simmer the sauce over medium heat for 20 minutes, until it has reduced by half and is thick and shiny.
  8. Toss the chicken in the sauce and serve with a sprinkle of sesame seeds.
0 Comments

Korean Beef Noodle Bowls

8/8/2016

0 Comments

 
Prep time: 20 minutes + 6 hours marinating time
Cook time: 20 minutes
Serves: 4
Picture
This spicy dish of marinated steak and sautéed vegetables over zucchini noodles is from the cookbook Against All Grain. This is one of my favorite cookbooks and also one of my favorite recipes. It is a nutrient-dense meal consisting of fats, proteins, and carbohydrates. But most of all, it is delicious!
 
Don’t let the ingredient list intimidate you. There is some prep, but it is well worth it. Coconut aminos are easy to find, but if you do not have them in your cupboard, you could use Tamari, a soy sauce that contains no wheat.
PictureThis is what the meat looks like when marinating.
Ingredients:
 
MEAT:
  • 1 teaspoon freshly grated ginger
  • 2 tablespoons coconut aminos
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • ½ teaspoon red pepper flakes
  • 1 pound flank steak, sliced against the grain into thin strips

NOODLE BOWL:
  • 4 large zucchini
  • 1 teaspoon sea salt, divided
  • 1½ tablespoons sesame oil, divided
  • 1 small yellow onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon freshly grated ginger
  • 1 tablespoon raw, local honey
  • 1 tablespoon apple cider vinegar
  • ¼ cup coconut aminos
  • 1 teaspoon red pepper flakes
  • 1 cup shiitake mushrooms, stems removed, halved
  • 3 cups baby spinach
  • 1 cup shredded carrots
  • sesame seeds, for garnish
Picture
Grated ginger. Yum!
Preparation:
  1. Prepare the meat. Place all ingredients, except the meat in a bowl to combine. Place the flank steak in a shallow dish, pour the marinade over it, and refrigerate for at least 6 hours, or up to 24 hours.
  2. Peel the zucchini, using a spiralizer or julienne peeler to create long noodles, discarding the seeded portions. Lay the noodles on a tray lined with paper towels and sprinkle with ½ teaspoon of the salt. Set aside to “sweat out” the excess liquid.
Picture
I love my julienne peeler. Thank you Jen!
 3. Place 2 teaspoons of the sesame oil in a deep sauté pan or wok and heat over medium-high heat. Pat the marinated beef dry with paper towels. Add it to the pan and cook for 5 minutes, until browned. Remove from the pan, drain the liquid, and set aside. 
4. Add the remaining sesame oil to the pan, and heat on medium high. Add the onion, garlic, and ginger and cook for 5 minutes, stirring frequently.
5. Add the honey, vinegar, coconut aminos, red pepper flakes, and the remaining ½ teaspoon of salt. Bring to a boil. Reduce the heat to a simmer, then add the mushrooms, spinach, and carrots. Cook for 3 to 5 minutes until the vegetables are soft. Toss in the zucchini noodles and cook them for 5 minutes until soft.
6. Serve garnished with sesame seeds. Savor every bite!
0 Comments

Green smoothie

7/11/2016

0 Comments

 
Serves: 1
Prep Time: 5 minutes
 
Ingredients:
1 ½ cups almond milk ( I make my own - see below)
½ cup coconut water
2 leaves kale, Swiss chard, or handful of spinach
¼ avocado
½ cup frozen mango chunks
 
Preparation:
Combine all the ingredients in a blender. Blend together until smooth.
--------------------------------------------------------------
Homemade Almond Milk ​Ingredients:
​Makes 4 cups
  • 1 cup raw almonds, soaked overnight
  • 3 cups filtered water
  • 2 medjool dates, pitted
  • 1 teaspoon organic vanilla extract
  • pinch of salt
Picture
Preparation:
  1. Strain the water from the almonds then place them with the other ingredients into a high speed blender. I use the Vitamix.
  2. After blending, you will see a delicious milk, but you are not finished. You must strain this milk into a pitcher using a Nut Milk Bag (can be found at Whole Foods).
  3. Once strained the bag will be full of almond meal, which you can use in another recipe if you wish or you can discard. I usually strain twice to make sure that there is no almond meal left in the milk. Otherwise, it can be gritty. I know this from personal experience...OMG!
  4. It keeps in the refrigerator for 3-4 days. Use it in smoothies, oatmeal, coffee, or anything else in place of milk.
0 Comments

Auntie Judy's Hummus

7/11/2016

1 Comment

 
I personally love garlic, so I use 4 cloves of garlic in my hummus. No one is getting sick at this house! This hummus is not thick like commercial hummus. It is thinner  - and tastier. ​
Serves 6
​
Source: Judy Esper

Ingredients:
  • 16 oz. organic garbanzo beans
  •  1 - 2 cloves garlic
  • Himalayan salt to taste
  • 3-4 tablespoons of tahini (ground sesame seeds)
  • juice of 2-3 lemons

​Preparation
:
  1. Combine the garbanzo beans, garlic, and salt in a blender or food processor. Blend until smooth.
  2. Then add tahini and lemon juice.
  3. Blend one last time. You can even blend this all in a Magic Bullet.
  4. Serve with raw vegetables. 
Picture
Health highlights:
Garbanzo beans: a good source of protein, fiber, folic acid, manganese, and molybdenum as well as iron, magnesium, copper, and zinc. Fiber can help lower cholesterol and blood sugar levels, making them a great food for diabetics.

Garlic: good source of vitamin B6, manganese, selenium, and vitamin C. Provides protection against heart disease - decreasing cholesterol levels and lowering blood pressure. Also used to fight infections (and ward off vampires - ha!).

Lemons: excellent source of vitamin C, B6, potassium, flavonoids, and the phytochemical limonene. It is a known detoxifier for the liver and for kidney stones. I use lemon in my water daily. If I do not have fresh lemons on hand, I simply add one drop of Lemon essential oil to my water...tasty and good for the body.
1 Comment

Black bean brownies

7/11/2016

0 Comments

 
Prep time: 10 minutes
Cook time: 35 minutes
Serves: 9
Source: doTerra Recipes
Black bean brownies are a delicious and nutritious twist to a traditional chocolate brownie. You might be nervous about baking with black beans, but don't be -they have a very mild flavor and are extremely rich, creamy, and full of protein. I used Peppermint essential oil in this recipe. These brownies tasted like  Girl Scout Thin Mint cookies - without the crunch. 
Ingredients:
  • 1 (15 ounce) can black beans, drained and rinsed
  • 2 large eggs
  • 1/4 cup cocoa powder
  • 1/3 cup raw, local honey (original recipe uses 2/3 cup, but 1/3 cup works fine)
  • 1/3 cup coconut oil
  • 1/2 teaspoon baking powder
  • Pinch of salt
  • 4 drops Peppermint essential oil
  • 3/4 cup dark chocolate chips, divided
Picture
Tip: When cooking with essential oils, start small. Add one drop and then more if necessary to keep the oil from overpowering the recipe. I thought 4 drops of Peppermint was perfect, but you can play around with it. You can also boost the flavor of these brownies with other essential oils such as Wild Orange, Cinnamon, or Lavender. If you are interested in learning more about essential oils, click "contact us" under my picture on  my doterra essential oil website page.
​

Preparation:
1. Preheat oven to 350 degrees Fahrenheit.
2. Place all ingredients, except for chocolate chips, in blender or food processor and blend until smooth.
3. Pour batter into large bowl and stir in ½ cup chocolate chips.
4. Pour into greased 8x8 inch pan and top with ¼ cup chocolate chips.
5. Bake 30-35 minutes or until a toothpick comes out clean. 
​

Health highlights:
Black beans: high in fiber, folate, protein, antioxidants - and vitamins and minerals. Its high fiber helps lower blood glucose levels and can therefore benefit diabetics.

Coconut oil: a healthy, saturated fat and a proven anti-viral, anti-bacterial, and anti-fungal agent. The fats in coconut oil are medium-chain fatty acids (MCFAs), which are quickly digested, quickly burned as energy, and not stored as fat on your hips (a concern for most women). MCFAs are easily absorbed by cells, thereby increasing metabolism. Coconut oil also contains lauric acid, a powerful anti-inflammatory, that enhances brain function and the immune system.

Raw Honey: a natural anti-viral, anti-bacterial, and antioxidant (the darker the better in terms of antioxidants). Raw honey contains 27 minerals, 22 amino acids, and 5,000 live enzymes. It helps fight disease, boost the digestive system, and eliminate allergies. (Buyer beware...this is not the refined honey that you find at your local supermarket in the cute teddy bear plastic bottle. The refining of honey takes  away the benefits listed above).

Chocolate: contains flavonoids, which act as antioxidants. Flavonoids are also good for the heart- may help lower blood pressure and cholesterol. In addition, it acts as an anti-depressant because it contains serotonin and it stimulates endorphin production, which gives a feeling of pleasure. Who doesn't feel better after eating dark chocolate?

​
0 Comments

Whole-foods protein smoothie

7/11/2016

0 Comments

 
Whole-Foods Protein Smoothie
Source: Hyman, M. (2014). The blood sugar solution: 10-day detox diet.
Serves: 1
Prep Time: 5 minutes
 
Ingredients:
½ cup frozen blueberries
½ cup frozen dark tart cherries
¼ organic lemon with the rind
1 tablespoon almond butter
1 tablespoon pumpkin seeds
1 tablespoon chia seeds
1 tablespoon hemp seeds
2 raw walnuts
2 raw Brazil nuts
¼ avocado
½ tablespoon extra virgin coconut butter
½ cup unsweetened almond or cashew milk
½ cup water
Picture
Preparation:
  1. Combine all the ingredients in a blender. Blend on high speed until smooth.
  2. Be sure to add enough liquid so that the smoothie is not too thick to drink. ​ 
       I realize there are a lot of ingredients, but it is worth it. It is delicious and filling. ​
0 Comments
<<Previous

    Archives

    November 2017
    February 2017
    January 2017
    October 2016
    August 2016
    July 2016
    April 2016

The information on this website is not intended to diagnose, treat, prevent, or cure any disease.
All of the information on this website is Copyright © CookingwithKristin.com 2017 and may not be downloaded, reproduced, republished or otherwise copied without express written permission of CookingwithKristin.com.