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Pumpkin Seed, Squash and Shrimp Saute

Ingredients:

2 pounds shrimp

3 cloves garlic chopped

1 onion slivered

3 yellow squash- use a spiralizer and slice thin

3 zucchini – use a spiralizer and make zucchini noodles

2 cups spinach

1/4 cup toasted pumpkin seeds

1 tablespoon olive oil

Steam shrimp and put aside. Place a pan on the stove and turn the heat on low. Add olive oil and saute garlic until it begins to toast and then add onion and continue to saute. Add zucchini noodles and yellow squash and cook for about 3 minutes then add spinach. Add the vegetable mix to a platter and place shrimp on top then sprinkle with pumpkin seeds. Serve immediately.

Serves: 4

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Fish Tacos with Mango Salsa

Red drum has become one of my favorite fish. It is offered at Yellow Umbrella in Richmond, VA. These tacos are loaded with fresh fruit and vegetables which have plenty of nutrients including iron, vitamin C, potassium, vitamin A, Vitamin B-6, folate, and niacin. This is a easy dish to prepare for dinner and kids will love it!

Ingredients:

1 pound Red Drum (I buy mine from Yellow Umbrella

1 tablespoon olive oil

1 lemon

Jalepeno – 1/4 chopped

Garlic – 2 cloves

Onion – 1/4 chopped

Spinach – 1 cup

Corn or whole wheat or gluten free tortillas

Pour the olive oil over the red drum. Squeeze the juice from the lemon on the fish. Bake at 350 degrees for 30 minutes or until fish is flaky.

Saute onion, garlic and jalepeno. Add spinach and put to the side.

Place 4 oz. of the fish on the tortilla. Add the spinach saute. Top with the mango salasa.

Mango Salsa

1 mango chopped

1 jalapeno chopped

1/4 cup onion chopped

3 garlic cloves chopped

1 cup cilantro chopped

1 lime

Add all of the ingredients to a bowl and squeeze with lime. Allow to be refrigerated for about an hour.

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Chicken Chinese Cabbage Fajatas with Black Bean Toasted Pumpkin Seed Salsa

This dish is full of color and flavor and is super easy. It is packed with fiber, antioxidant nutrients as well as protein and low glycemic index carbohydrates.
You can use the salsa on any salad or just for a dip!
Ingredients:
3 (4 oz.) chicken breast
1 tablespoon olive oil
1 shallot chopped
1 teaspoon roasted garlic (I use Penzey’s)
1 teaspoon turmeric
1/2 teaspoon coriander
ground black pepper
1 lime
1 blood orange
1 head of savoy cabbage to use for wraps
Add a chicken breast to a glass pan along with 1 tablespoon olive oil, shallot, roasted garlic, turmeric, coriander, black pepper, juice of 1 lime and juice of 1 blood orange. Allow to marinade for at least 1 hour in refrigerator. Heat a pan over low heat, add olive oil and add chicken and cook until cooked through.
Black Bean Salsa:
1 can black beans drained
2 tablespoons toasted pumpkin seeds
1 red pepper chopped
1 orange pepper chopped
2 cloves garlic chopped
6 sprigs of cilantro chopped
1/4 serrena pepper chopped
1 lime
1 tablespoon olive oil
Pepper to taste
1 avocado
Toast pumpkin seeds in 1 tsp. coconut oil.
Place black beans, peppers, garlic in a bowl. Add dressing. Add cilantro and mix. Top with toasted pumpkin seeds.
Place a few pieces of chicken in one of the cabbage leafs and top with black bean salsa!

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Pumpkin Coconut Soup with Toasted Pears

Good morning, good and faithful readers! And happy Thanksgiving!

We know cooking is underway at your house. If hoards of loved ones haven’t arrived yet, they’re on their way. Or maybe you’re getting ready to pack up your contributions to today’s feast and are looking forward to a day with friends or family. Either way, Thanksgiving is a time to focus on what we’re grateful for, to enjoy the conversation and company of those around us. Amidst the craziness and joy today, find time to pause and take in the moment. In a way life is short, and times like these are worth cherishing.

Whether you’re cooking today or mom’s doing it again this year, we would like to offer a suggestion: Tina’s Pumpkin Coconut Soup with Toasted Pears. It’s an unconventional choice, but undeniably festive with its myriad fall flavors. The pumpkin is sweet, the coconut adds a light and surprising flavor, and the holiday season is represented by its hint of cinnamon, nutmeg and cloves. You know us, though; it’s healthy to boot. We wouldn’t recommend anything that wasn’t packed with nutrients, fiber and antioxidants, and this soup is no exception.

Try this sweet and rich soup throughout this holiday season. It’s sure to keep you in a cozy mood and please your taste buds all the while.


Ingredients
:
1 medium pumpkin baked for 45 minutes or until soft (about 4 cups of pumpkin)
1 1/2 cups unsweetened coconut milk (I used so delicious)
1 tablespoon cinnamon
1/2 tsp. allspice
1/2 tsp. cloves
1/4 tsp. nutmeg
1/4 cup coconut sugar
2 tablespoons maple syrup
1/2 cup toasted pumpkin seeds (I toasted the seeds in some coconut oil)
2 bosc pears sliced thin

Directions:
Put cooked pumpkin into a food processor or a blender. Add the coconut milk and blend until smooth and creamy. Add the maple syrup, coconut sugar, and spices and continue to blend.

Spread sliced pears on parchment paper and drizzle with 1 tablespoon of melted coconut oil. Sprinkle pears with coconut sugar. Bake at 350 degrees until soft and toasted.

Add soup to a bowl and top with pumpkin seeds and toasted sliced pears.

Enjoy!

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Apple Pie Gluten Free Cooked Grains

About ten years ago Tina started a detox with a colleague who practices Chinese Medicine. Combining his expertise with Tina’s in Functional Medicine, the program was referred to as an “East Meets West” sort of philosophy. Chinese medicine teaches that warmer foods are better to have in the morning in order to avoid shocking the system with something like cold cereal or yogurt; Functional Medicine celebrates the health benefits of gluten free oats, millet, buckwheat and amaranth, which are full of fiber, nutrients and protein, all with a lower glycemic index. So here we are with a perfect East-meets-West breakfast that satisfies both philosophies, and will start your day right on a chilly fall morning.

Tina’s tip: top this oatmeal with walnuts for a boost of good fat and protein… not to mention a satisfying crunch.

Ingredients:
1 1/2 cups almond milk
1 1/2 cups water
1/4 cup amaranth seed
1/4 cup millet
1/4 cup quinoa flakes
1/4 cup gluten free oats
1/4 cup coconut flakes unsweetened
1 cinnamon stick
4 dates chopped
1/4 tsp. nutmeg
1/8 tsp. allspice
1 tablespoon coconut oil
2 apples cubed

Directions:

Add all ingredients to the crockpot the night before. Turn on low and it’s ready the next morning.

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Green Coconut Smoothie

Today Tina has for you, dear reader, a tasty way to sneak some veggies into your day. We all love smoothies. Not all of us love vegetables. It can certainly seem daunting to eat the recommended amount of servings of something you don’t particularly enjoy. Here’s what Tina writes about this challenge:

“As a Registered Dietitian I see plenty of people who really have a difficult time eating vegetables. I also see people who love smoothies and will add kale or spinach to their drink to increase the phytonutrient value. I’m a big believer in making sure that a person eats at least 4 cups of raw or 2 cups of cooked vegetables a day. The antioxidant nutrients that are available in the vegetables as well as the vitamins and minerals will help not only your energy cycle run more smoothly, but also help with detoxification of toxins in your body. In this smoothie I have added GreensFirst greens, which is a fantastic product that is loaded with spinach, kale, kelp, broccoli sprouts and many more vegetables and fruits and super foods.”

So drink up these veggies and enjoy this cold refreshing recipe!

Ingredients:
3/4 cup coconut water
1/4 cup unsweetened coconut/almond milk
2 scoops Xymogen Whey Protein or Vegan Fit Food vanilla
1 scoop supergreens powder (I use GreensFirst)
3 frozen strawberries or cherries
2 cubes of frozen pineapple
1/4 cup frozen mango
Ice as needed

Directions:
Put into Vitamix or blender and blend until smooth.

Enjoy!

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Tuna Avocado Salad

One of the hardest things about eating healthy is meal-planning. It’s not always easy to grab something quick after a busy day that fits into the categories of nourishing, nutritious and delicious. It’s also not easy to vary the ingredients you enjoy enough to make multiple meals. It seems to us that one of the tricks to overcoming these obstacles is to have on hand certain staples that are versatile and quick, easy to add to anything. Allow us to introduce you to the tuna-avocado combination!

Tuna is a simple healthy option that already fits into multiple recipes. Mixing in avocado allows tuna to take on a more creamy texture, and the combination is absolutely delicious. This week’s recipe features our tuna-avocado combo in salad form, but keeping a container of it in your fridge will allow you to add it to wraps, sandwiches, or as a side to dinner.

Ingredients:
2 cans of Wild Planet albacore tuna ( I use one with olive oil and one with water)
1 avocado
3 chopped scallions
Szechuan seasoning (Penzey’s)
chopped chives

Directions:
Mix together tuna and avocado, mashing avocado into tuna. Add chopped scallions and chives. Season with Szechuan seasoning and pepper. Place onto a bed of lettuce and surround with vegetables of choice.

Enjoy!

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Kale Nicoise Salad

We hear a lot about the newest food fads in our line of work. Our clients and friends raise questions about sugar, certain diets, how a Google search told them this new superfruit does….whatever. There’s plenty of mixed information and conflicting opinions out there, but one thing is for sure: you just can’t go wrong with a good old-fashioned salad.

We love kale. We put kale in everything we possibly can. It’s tasty in a saute, tasty in a salad, tasty anywhere. This leafy green is starting to get the attention it deserves for its high iron and calcium content, and today we’d like to celebrate the basic-most aspect of its versatility in salad form. Along with our superfood green, we have peppers, carrots, celery, tuna, egg and roasted almonds to contribute some protein, fiber, vitamins A and C, and omega-3 fatty acid. You can also enjoy our homemade dressing guilt-free, as usual.

Enjoy this hearty twist on a classic health food staple that won’t leave you hungry!


Ingredients
:
4 leaves of curly red kale chopped
1/4 cup chopped red pepper
1/4 cup chopped yellow pepper
1 can Wild Planet white albacore tuna
1/4 carrot chopped
1 celery stalk chopped
1 boiled egg
5 roasted almonds chopped

Dressing:
2 cloves garlic chopped
1/4 cup olive oil
2 tsp. Dijon Mustard
2 tablespoons champagne vinegar
pepper – 1/4 tsp.
Directions:
Mix it up and make a delicious salad!

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Sweet Potato and Blueberry Maple Sausage Frittata

Who doesn’t love frittatas? We do, especially with such a unique mix of flavors and so much nutritional value. This recipe is packed full of high-quality protein as well as fiber, and obtains a low glycemic index by substituting sweet potato for bread. Sweet potatoes are also high in antioxidant nutrients that help keep the immune system healthy. Adding brussels sprouts and roasted mini peppers make for a great lunch, and provide vitamins A and C as an added bonus. Reheatable, bite-sized and delicious, this dish will life your spirits as springtime nears.

Serves 8-10

Ingredients:
10 eggs
2 sweet potatoes peeled
3 links of Blueberry Maple Sausage (from Whole Foods Market)
1/2 cup shredded Kerrygold cheese or 2% mozzarella cheese
1/4 tsp. of cinnamon
Pepper to taste
Truffle salt

Directions:
In a mixing bowl whisk eggs. Add cheese and cinnamon. Set aside. In a 8X10 glass baking pan that has been coated with oil on bottom of pan add cubed sweet potato. On top of the sweet potato add the blueberry Maple sausage that has been cooked. Pour egg mixture over the sweet potato/sausage combination. Put in refrigerator for overnight.

In the morning turn oven to 350 degrees. Bake casserole in oven for about 40-45 minutes or until it is completely cooked through when you test with a knife.

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Toasted Tilapia With Pumpkin Seed Quinoa

Tilapia is a lean fish with a mild flavor making it the ideal main course for a creative dish. Coconut and flax seed breading on the fish go well with salty pumpkin seeds in quinoa on the side, we find, and we highly recommend rounding this meal out with flavorful brussels sprouts. While tilapia doesn’t boast levels of Omega 3 as high as other fish, it’s a good protein source and also has magnesium choline, potassium and B12. Our recipe includes coconut as an added bonus, increasing levels of potassium and fiber. Start your new year off right with meals that please the palette and fuel the body.

Tilapia
Ingredients:

1 pound of tiliapia filets
1/4 cup unsweetened shredded coconut
1/4 cup flax seed
1/4 cup coconut milk
1 tablespoon coconut oil
1/4 tsp. lemon grass
1/4 tsp. ginger powder (or more)
Szechuan salt (Penzey’s)
Coarse black pepper

Directions:

Place the tilapia fillets in the coconut milk and allow to marinade for 30 minutes. Remove from the marinade pan and coat with a coconut/flax seed mix. Heat a sauté pan over the stove to medium high heat and add coconut oil. Add tilapia fillets and cook until brown on both sides. When fish is cooked about 1/2 way (test by cutting through the fish and if you still see some pink then you know it is 1/2 done) add 1/4 cup coconut milk to the pan. sprinkle the top of the tilapia with lemon grass and ginger powder. Cover and continue to cook until tilapia is cooked through (when you slice into tilapia it should be white).

Quinoa is high in fiber and has a low glycemic index. It is also full of nutrients like magnesium, potassium, calcium, iron and zinc. It is a great gluten free option and with the added pumpkin seeds it has a wonderful crunchy texture!

Quinoa
Ingredients:

1 cup red quinoa
1 cup chicken stock, 2 cups water
3 celery stalks chopped
3 carrots chopped
1 medium onion sliced and cubed
6 cloves of garlic chopped
1/4 cup toasted pumpkin seeds
1 cup chopped baby kale
pepper to taste
1/4 tsp. truffle salt

Directions:

Bring chicken stock and water to a boil. Add the quinoa and cook over low heat for about 20 minutes or until quinoa is cooked through (should be fluffy).

Add celery, carrots, onion, garlic, baby kale to 1 tablespoon olive oil and cook in a sauté pan. Add to a large bowl. When quinoa is cooked and cooled add to bowl with other ingredients. Add pumpkin seeds and salt and pepper to taste.

Brussel Sprouts are also a part of the cruciferous family which has a lot of health benefits. The nutrients brussel sprouts contain are iron, calcium, vitamin B6, C, magnesium.

Brussels Sprouts
Ingredients:

Place oven on 350 degrees
1 bag organic brussels sprouts
2 tablespoons buttery flavored olive oil (I use Taproom)
Szechuan salt
pepper

Ingredients:

Place a sheet of parchment paper on a baking pan and spray with a olive oil spray. Place brussels sprouts on pan. Evenly pour the olive oil over the brussels sprouts and take a spoon and mix the brussels sprouts so they are all coated with the oil. Salt and pepper to taste. Bake until brussels sprouts are soft inside, toasted on the outside.

Serve together hot and enjoy!


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