Thursday, November 8, 2018

BREAKFAST -- still the most important meal of the day

I believe in cooking and eating breakfast at home because I like to know my ingredients are healthy and top-quality organics that I select myself.  Granted, I do have the luxury of time on my side because I don't have to rush out the door in the morning for work or kids.   I'm fortunate to be able to have peaceful, easy mornings doing the things I love: cook, eat, meditate, write, practice Pilates, walk a few miles, and of course, enjoy a conscious breakfast (not necessarily in that order).  I drink 8-10 oz of fresh Kangen water first thing.  (Hydrating is a good thing to do after 7-8 hours of dry sleep, right).   The following breakfast recipe is very healthy although it does require several steps to prepare. But look at it this way: you'll eat something so healthy, filling and satisfying it will keep you satisfied for at least 4-6 hours.

Breakfast plate Serves 1

3-4 leaves fresh red Swiss chard, thick bottom stems discarded, sliced into 1/2" strips - OR- a generous handful of fresh organic baby spinach, sliced into 1/2" strips (or you can use frozen chopped spinach cooked to package directions.  Squeeze the water out when cooked.)
3-4 medium-sized shiitake mushrooms, sliced to 1/4"
2 quality organic pasture raised eggs, beaten
1/2 firm-ripe avocado, sliced then cut into 1/2" pieces

Using a small fry pan, lightly coat with avocado oil (or EVOO).  Heat it up then place the sliced shiitakes into it.  Saute lightly for 3-4 minutes, then add the sliced greens.  Toss around til greens turn bright and begin to wilt, then remove everything to a plate.  Wipe out your pan, add a drop of oil, heat it up, then add your 2 beaten eggs. Scramble to slightly runny, then add your veggies back into pan and toss around quickly till eggs are done to your liking.  Remove from heat and toss in avocado pieces.  Plate and serve immediately.

My new cooking/eating mantra: PGFV (stands for protein, good fat, veggies).  The perfect keto breakfast.  (30%protein, 40%veggies, 30%fat).  Enjoy!

Sunday, July 15, 2018

The best anti-inflammatory, anti-aging tonic juice

If you don't have a cold-press juicer, simply put all ingredients listed below into a high-speed blender (I use my awesome VitaMix) and blend away on high til frothy (about 15 seconds).  Drink immediately for the most nutritional benefits.

1 peeled and seeded whole lemon
1 handful of fresh turmeric root (approximately 4-5  1" medium pieces)
2 medium (1-2") pieces of fresh ginger root
1 6" carrot
1/2 teaspoon freshly ground black pepper
1 tablespoon MCT oil (or Bulletproof "Brain Octane")

This will be spicy, so you can sweeten it with a few drops of liquid stevia or a teaspoon of Lakanto monkfruit.  To your health!

Saturday, May 5, 2018

Herb-a-licious -- not only are herbs healthy, they're also quite tasty


Enjoy on everything from steamed to grilled veggies, chicken, fish, even beef . It keeps for about a week, refrigerated in a covered jar.
  • 1 oz parsley, stemmed, washed, and spun dry
  • ½ oz mint, stemmed, washed, and spun dry
  • 1 tablespoon minced garlic (1 large clove)
  • 1 small shallot or red onion, minced (about ½ ounce)
  • 2 tablespoons red wine vinegar
  • ½ teaspoon dried oregano
  • 6 tablespoons extra virgin olive oil
  • ¼ teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
Easy directions:
  1. Roughly chop parsley and mint and transfer to food processor with garlic, onion, vinegar, lemon juice, and oregano, and pulse to combine OR alternately, mince parsley and mint with garlic and onion, then add vinegar, lemon juice, and oregano.
  2. If using a food processor, add olive oil through feed tube and continue to process for 30 seconds or until sauce is blended, but still retains some texture. If mixing by hand, whisk in oil until well combined. Once oil is added mix in salt and black pepper and serve.
I'm giving credit where credit is due:  taken from:
Madera, R. F. (n.d.) The World of Mint [PDF Document]. University of California Cooperative Extension Master Gardener Program.

Friday, April 27, 2018

BulletProof Bone Broth + Turmeric Paste

Here's what keeps me on track......A morning cup of homemade Chicken Bone Broth coupled with a heaping teaspoon of homemade Turmeric Paste, heated, stirred, enjoyed indeed.
Now I'm ready to walk along the Ocean Path from my place at Westin Nanea, Kaanapali, Maui down  to the Sheraton Maui, about 2 miles down the oceanside walking path, then back.

Thursday, April 5, 2018

Turmeric - it just may cure what ails you!


1/4 cup turmeric powder
1/2 cup spring water (+ ½ cup extra if necessary)
1/2 tsp freshly ground black pepper (fine grind)
2-3 tblsp quality coconut oil, EVOO or MCT oil (I use Brain Octane Oil)
optional add-ins: vanilla, ground cacao

Place turmeric powder in a 2-3 quart saucepot that’s at least 3” high. Mix/whisk in ½ cup water and slowly heat it up. On lowest heat, stir regularly for 5-6 minutes until you get a thick paste (add additional ½ cup water if it is too thick—it should be a like the consistency of hummus (a medium thick paste, not too thick and not too thin.) Continuing stirring, then:

Add black pepper and oil and continue stirring until all the ingredients are fully mixed in together. Remove from heat.

Allow the paste to cool slightly. Spoon into airtight GLASS jars with tight-fitting lids for up to 2 weeks and in freezer for 1 month.

The above recipe makes about 4 small jars (i.e. 6 oz. “Ball”/Mason” glass jars.) (I put two in the refrigerator and two in the freezer (see: Tips)

• Use a whisk for stirring, if you have one. If not, a spoon works.
• Keep in mind that turmeric stains so be careful. • When placing jars in freezer, the paste must be cooled, and leave some room for expansion of the paste because it will expand in freezer and you don’t want to crack the jar, so leave the lid slightly ajar until the paste is totally frozen, then screw down the lid and keep in the freezer.
• When needed, transfer jars from freezer to refrigerator – they will take about 36-48 hours to defrost in refrigerator.
• Use one tablespoon daily mixed into a variety of foods (i.e. golden milk, your morning green drink, mixed into cauliflower rice, and best of all, in warm bone broth)

Friday, January 5, 2018

Magic Mineral Beef Bone Broth to boost immunity during this flu season

Simmer for 12 - 24 hours. Strain. Canister in one quart jars and refrigerate. Next day, skim any accumulated fat off the top. Heat one cup on low (please don't re-boil), drink as you would a cup of tea! Enjoy! (I drink one cup each morning) (Ask me for ingredients)

Tuesday, January 2, 2018

Happy New Year! Take care of yourself!

Tis the season to consume lots of Vitamin C and nutrient dense foods, veggies and herbs. Also, raw garlic is a known immunity booster. Here's my "flu shot" recipe:
For 1 serving (approx. 8-10 oz):  
1 organic lemon, juiced
1 super-fresh organic orange, juiced
1/2 fresh pink grapefruit, juiced
1/2 fresh organic pear, peeled & seeded
1 medium clove garlic, peeled & chopped
1-2 tablespoons fresh peeled and chopped ginger
1/4 tsp cinnamon, preferably Ceylon
1/2 tsp raw honey - optional
3 ice cubes

Prep is important here, so you'll need to juice your citrus fruits first. (For ease, I use a hand lemon press which squeezes out juice of citrus fruits if I'm making just a one-cup serving. If I'm doubling this recipe, I use the small, convenient electric Breville citrus juicer.) When you've juiced your citrus, put everything into a high-speed blender (Vitamix to the rescue), and blend till forty. (And if you really want to amp things up add protein powder or add a very fresh raw egg). Consume immediately for a high-potency shot of energy and immunity boosting nutrients.

Thursday, October 26, 2017

Why exercise?

I think of exercise as a most reliable way to destress. Eating suppresses stress; exercise actually reduces it. There’s a big difference. Exercise is the key to energy, mobility, and happiness; it's critically important for health and can make the difference between a ho-hum day and a great day. We might not always feel like exercising... but we're always glad we did. Did you exercise today? Make it a great day! You have the power.

Wednesday, September 27, 2017

I've just returned from Rome, Italy....

The food is amazing, yes, even the pizza!  Most know I rarely eat pizza because with all that flour and cheese, yikes, I hardly think it's good for my body.  But, hey, when in Rome, I eat pizza. And pasta too!  The pizza and pasta in Rome is just not as heavy as it is in the US.  And, when dining in Rome I always have a house green salad (which the Romans usually make with nutrient-dense romaine.)  Oh, and the tomatoes!!!! So, so delicious!   And I never once saw a pre-prepared salad dressing (ya know, the kind with all those additives).  Restaurants simply put a cruet of olive oil and one of balsamic vinegar on the table and you dress your salad as you wish.  I also love the other greens available at all the restaurants too:  spinach, radicchio, artichokes.  I could live on just those veggies!  I even had steamed spinach for breakfast two mornings (not surprising, since I steam chard, spinach and other greens at home and eat with an egg on top.)  As I walked to the Trevi Fountain I saw this fruit stand along the way on a little cobble-stone side street.  

Saturday, September 23, 2017

My archetype angel, Alice Waters, queen of "farm to table"

This amazing woman is the Godmother of the farm to table movement which I aspire to.  Her work as a "cook" (she doesn't call herself a "chef" --I love her egolessness) has inspired so much in the world of culinary excellence.  For Alice, food is a way of life, not just something to eat.  It is her passion and she actively gives back in many ways.  On this day, I am grateful to know of her - it's not even her birthday - but I celebrate her just the same today.