Archive for the ‘Recipes’ Category

Parsley Salad

Posted on August 23rd, 2017 in Recipes | No Comments

Parsley Salad Web

By Micki Brown

(Inspired by “Medical Medium Anthony William”)

Serves 6

Ingredients:

4 cups flat leaf parsley, finely chopped

2 medium tomatoes, chopped

2 medium cucumbers, chopped

½ cup red onion, chopped

¼ cup mint, chopped

¼ cup pumpkin seeds

Juice of 1 lemon

1 tbsp extra virgin olive oil

¼ tsp sea salt

Directions:

Place all ingredients in a large bowl and toss until all ingredients are evenly distributed. Serve and enjoy!

Nutritional information per serving: Calories 105; Fat 6.6g; Carbohydrates 9g; Protein 7.5g; Vitamin A 75.4%; Vitamin C 109.7%; Calcium 6.9%; Iron 20.9%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App.

Chunky Vegetable Pasta Sauce

Posted on August 14th, 2017 in Recipes | No Comments

Chunky Vegetable Pasta Sauce Web

By Micki Brown

Serves 4

 

Ingredients:

2 tbsp extra virgin olive oil

¾ pound eggplant, peeled, diced

1 onion, diced

1 large bell pepper, diced

2 large tomatoes, diced

1 tbsp dried minced garlic

1 tbsp dried oregano leaves

1 tsp sea salt

½ tsp black pepper

¼ cup chopped fresh basil

2 tbsp tomato paste

Pasta of choice

Italian Sausage (optional)

Parmesan Cheese (optional)

Directions:

Heat olive oil over medium heat in a large skillet or sauté pan. Add the onions and sauté until they become translucent. Add the bell pepper and garlic and continue to sauté for 4-5 minutes. Add the eggplant, tomatoes, oregano, salt, pepper and tomato paste, simmer, stirring occasionally for about 30 minutes. Add the basil and simmer another 3-4 minutes. Spoon over your pasta of choice. If desired, serve with Italian sausage, and/or top with parmesan cheese. Serve and enjoy!

Nutritional information per serving of pasta sauce only: Calories 129; Fat 7.8g; Carbohydrates 14.4g; Protein 2.6g; Vitamin A 21.4%; Vitamin C 65%; Calcium 4.1%; Iron 7.8%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App.

Pan-Fried Okra

Posted on August 8th, 2017 in Recipes | No Comments

Pan-Fried Okra Web

By Micki Brown

Serves 4

 

Ingredients:

¾ pound fresh okra, ½ slices

1 cup corn flour/ masa

1 tbs Cajun or Creole seasoning blend

3 large eggs, beaten

¼ cup all-purpose flour

½ cup coconut oil

 

Directions:

Place the corn flour/masa in a small bowl and whisk in the Cajun/Creole seasoning. Place the beaten eggs in another small bowl. Place the all-purpose flour in a gallon size plastic bag. Place the coconut oil in a large skillet and heat over medium heat. Place the sliced okra in the plastic bag with flour, then shake it until the okra is light coated in flour. Put the okra into the eggs, then coat with the corn flour, then place in the skillet. You may have to do it in more than one batch depending on the size of the skillet. Pan-fry over medium heat, flipping them over frequently with a spatula. Continue cooking until the breaded okra is a deep golden brown. It is important to cook them thoroughly, but not burnt, so that the okra slime disappears. Serve and enjoy!

Note: Pan-Fried Okra is especially tasty with Ranch Dressing.

Nutritional information per serving: Calories 452; Fat 32.9g; Carbohydrates 33.7g; Protein 9.4g; Vitamin A 4.5%; Calcium 5.4%; Iron 16.5%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App.

Zucchini Chocolate Chip Muffins

Posted on July 29th, 2017 in Recipes | No Comments

Zucchini Chocolate Chip Muffins Web

By Micki Brown

Makes Approximately 24 Muffins

 

Ingredients:

3 cups white whole wheat flour

1 tbsp baking powder

1 tsp sea salt

1 cup pure maple syrup

¾ cup coconut oil

2 large eggs

2/3 cup milk OR coconut milk

Zest of 1 lemon

Juice of 1 lemon

4 cups zucchini, shredded

2 cups dark chocolate chips

1 cup walnuts, chopped

 

Directions:

Preheat oven to 400 degrees F. Line muffin pan(s) with paper liners. Whisk together the dry ingredients in a large bowl. In a smaller bowl, whisk together the maple syrup, eggs, milk, lemon zest and lemon juice. Pour the liquid mixture into the bowl with the dry ingredients. Fold until just combined. Add the zucchini, chocolate chips and walnuts and stir until they are evenly dispersed. Scoop the batter evenly into muffin pan(s) to make 24 muffins. Bake for 20-25 minutes or until the tops are golden. A toothpick inserted into the center of a muffin should come out clean.

 

Nutritional information per muffin: Calories 240; Fat 13.9g; Carbohydrates 26.4g; Protein 4.5g; Vitamin A 1.7%; Vitamin C 7.9%; Calcium 4%; Iron 5.8%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App and using organic whole milk.

Lemon Blueberry Muffins

Posted on July 29th, 2017 in Recipes | No Comments

Lemon Blueberry Muffins Web

By Micki Brown

Makes Approximately 24 Muffins

 

Ingredients:

3 cups white whole wheat flour

1 tbsp baking powder

1 tsp sea salt

1 cup pure maple syrup

¾ cup coconut oil

2 large eggs

2/3 cup milk OR coconut milk

Zest of 1 lemon

Juice of 1 lemon

4 cups blueberries

1 cup walnuts, chopped

 

Directions:

Preheat oven to 400 degrees F. Line muffin pan(s) with paper liners. Whisk together the dry ingredients in a large bowl. In a smaller bowl, whisk together the maple syrup, eggs, milk, lemon zest and lemon juice. Pour the liquid mixture into the bowl with the dry ingredients. Fold until just combined. Add the blueberries and walnuts and stir until they are evenly dispersed. Scoop the batter evenly into muffin pan(s) to make 24 muffins. Bake for 20-25 minutes or until the tops are golden. A toothpick inserted into the center of a muffin should come out clean.

 

Nutritional information per muffin: Calories 202; Fat 11.3g; Carbohydrates 22.6g; Protein 3.8g; Vitamin A 0.8%; Vitamin C 6.1%; Calcium 3.8%; Iron 5.7%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App and using organic whole milk.

Watermelon Cucumber Berry Salad

Posted on July 24th, 2017 in Recipes | No Comments

Watermelon Cucumber Berry Salad Web

By Micki Brown

Serves 6

 

Ingredients:

4 cups watermelon, cubed

1 medium cucumber, sliced

1 cup fresh blackberries

2 ounces feta cheese, crumbled

Juice of 1 lemon

1 tbsp raw honey

 

Directions:

In a large bowl, add the watermelon, cucumber, berries and feta cheese and toss lightly. Drizzle the lemon juice and honey over the top, then lightly stir until it coats all of the salad contents. Serve and enjoy!

 

Nutritional information per serving: Calories 83; Fat 2g; Carbohydrates 15.1g; Protein 2.4g; Vitamin A 16.4%; Vitamin C 32.1%; Calcium 10.6%; Iron 11.4%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App.

Jalapeno Popper Pizza

Posted on July 24th, 2017 in Recipes | No Comments

Jalapeno Popper Pizza Web

By Micki Brown

Makes 2 Pizzas (8 slices each)

 

Crust Ingredients:

1 ¾ cups warm water

2 cups all-purpose flour

1 ¾ cups white whole wheat flour

2 tsp active dry yeast

1 ½ tsp sea salt

 

Pizza Ingredients:

4 tbsp extra virgin olive oil, divided

4 tsp dried minced garlic, divided

8 ounces mozzarella cheese, shredded

4 ounces sharp cheddar cheese, shredded

8 ounces cream cheese

8 slices bacon, partially precooked, broken into bite-size pieces

2-3 large jalapenos, coarsely chopped

 

Crust Directions:

In a large bowl, add the yeast and water and stir until combined. Add the salt and flour and stir to incorporate ingredients. Loosely cover the bowl and let sit for 2-3 hours to rise. Preheat oven to 450 degrees. When done rising, divide the dough in half and place each in a greased pizza pan and stretch/shape to cover the pan. You can also use a well-floured pizza peel, then transfer to a preheated pizza stone.

 

Directions:

Place 2 tbsps of olive oil on each pizza crust. Next sprinkle on the garlic, followed by the mozzarella and cheddar. Next, crumble the cream cheese over the cheddar. Top with the bacon, then the jalapenos. Bake at 450 degrees for 12-15 minutes or until the crust is golden brown and cheese is melted. Slice and serve.

 

Nutritional information per slice: Calories 278; Fat 16.6g; Carbohydrates 21.2g; Protein 11.7g; Vitamin A 7%; Calcium 19.4%; Iron 4.6%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App.

Heirloom Tomato & Zucchini Salad

Posted on July 23rd, 2017 in Recipes | No Comments

Heirloom Tomato & Zucchini Salad Web

By Micki Brown

Serves 6

 

Salad Ingredients:

1 large heirloom tomato, diced

1 medium green zucchini, diced

1 medium golden zucchini, diced

1 large carrot, grated

¼ cup raw unsalted sunflower kernels

 

Dressing Ingredients:

¼ cup extra virgin olive oil

¼ cup aged balsamic vinegar

1 tsp dried minced garlic

1 tsp dried oregano leaves

1 tsp dried basil leaves

1 tsp dried lavender flowers (optional)

½ tsp sea salt

½ tsp black pepper

 

Directions:

In a small mason jar, combine dressing ingredients and shake with lid on.

In a large bowl, combine the salad ingredients, toss gently.

Add dressing to salad and toss until veggies are well-coated. Let marinate for 1-8 hours if desired.

 

Nutritional information per serving: Calories 118; Fat 6.6g; Carbohydrates 12.8g; Protein 3.1g; Vitamin A 24.1%; Vitamin C 27.8%; Calcium 3%; Iron 5.8%. Based on a 2,000 calorie diet. Nutritional information calculated via MyFitnessPal App.

Raw Corn, Avocado, & Tomato Salad

Posted on July 9th, 2017 in Recipes | No Comments

Raw Corn Avocado & Tomato Salad Web

By Micki Brown

Serves 4

 

Salad Ingredients:

2 ears corn, kernels only

1 large avocado, diced

1 large heirloom tomato, diced

3-4 green onions, thinly sliced

¼ cup pumpkin seeds (optional)

Lemon Cumin Vinaigrette (recipe below)

Vinaigrette Ingredients:

1/3 cup extra virgin olive oil

Juice of 1 lemon

1 tbsp apple cider vinegar

1 tsp dried minced garlic OR 2 cloves, minced

½ – 1 tsp ground cumin

1 tsp sea salt

½ tsp black pepper

¼ tsp red pepper flakes

Directions:

In a small mason jar, combine vinaigrette ingredients and shake with lid on.

In a large bowl, combine the salad ingredients, toss gently.

Add vinaigrette to salad and toss until veggies are well-coated. SERVE & ENJOY!

Mixed Berry Shortcake

Posted on July 1st, 2017 in Recipes | No Comments

Mixed Berry Shortcake Web

By Micki Brown

Serves 6

 

Ingredients:

1 basket strawberries, tops removed, sliced

1 basket raspberries

1 basket blackberries

1-2 tbsp raw honey

1 package shortcake, sponge cake, pound cake, or angel food cake, sliced

Whipped cream or whipped topping

Directions:

In a large bowl, add all of the berries, plus the desired amount of honey, stir lightly with a spatula until the honey is evenly distributed. Let sit for a few minutes to increase the amount of juices released from the berries. Place the berries over the pieces of cake, spoon the juice over the top. Finish with a dollop of whipped cream or topping. Serve and enjoy!