Sunflower Ahi Tuna Burger

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Oh my, can I just say “YUMMMMM!” This recipe is a must do for any of you fish lovers. We ate this burger over sweet potato baked fries and topped it with a healthy serving of guacamole. I also made a handful of extra burgers so I could freeze them for lunches.

I love fish not only for its wonderful taste, but most importantly the nutrients it contains. Fish is high in quality protein, filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

  • Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.
  • Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.
  • Highest vitamin B-12 content: clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.
  • Highest in iron: clams, shrimp, mackerel, swordfish.
  • Lowest in iron: orange roughy, snapper, sea bass.
  • Highest in zinc: crab, lobster, swordfish, and clams.
  • Highest in calcium: canned salmon with bones.
  • Highest in total fat, saturated fats, and calories: mackerel.
  • Lowest in total fat and saturated fat: lobster, orange roughy.
  • Highest in cholesterol: shrimp, mackerel, lobster.
  • Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper.
  • Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).
  • Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.

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Sunflower Ahi Tuna Burger

Ingredients:

  • 2 pounds Ahi Tuna
  • 4 tablespoons Tamari sauce
  • 2 green onions – sliced
  • 2 Tablespoons Olive or Avocado oil
  • 6 garlic – minced
  • 1/4 – 1/3 cup sunflower seeds
  • 1 tablespoon rice wine vinegar
  • Salt and Pepper – to taste

Instructions:

  1. Chop the tuna into 2 inch pieces.
  2. In a food processor add a few handfuls of tuna at a time and pulse until meat is chopped up.
  3. Transfer the meat into a large bowl.
  4. In a separate small bowl add the rest of the ingredients and whisk until completely blended.
  5. Add the liquid ingredients to the tuna.
  6. With your hands mix everything together.
  7. Using your hands form the burger patties.
  8. Grill or sauté 4-5 minutes each side.
  9. ENJOY!!!DSC_0001

Homemade Smoky Beef Jerky

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I am a big fan of beef jerky, I think it makes a great snacks for my family. The only problem is the fact that most beef jerky is full of a ton of preservatives and made with meat that is most likely not from the best source. There are some great companies that make quality packaged jerky like EPIC BARS, but they are a bit pricey, so trying to makes some jerky on your own will save you some dough. Since you are not adding any (yucky) preservative, the jerky will only last about 2-3 weeks in an airtight container. Most likely if your family is anything like mine, the jerky will only last about 1 week.

Smoky Beef Jerky

INGREDIENTS:

  • 1 pound lean steak (preferably grass-fed)
  • 1/4 cup Tamari sauce
  • 1 1/2 teaspoon all natural Worcestershire Sauce
  • 3-4 garlic cloves, minced
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh cracked pepper
  • 3/4 teaspoon smoked paprika
  • dash of cayenne pepper

INSTRUCTIONS:

  1. Place the steak in the freezer for 2 hours to firm it up and make it easier to slice thinly.
  2. Remove it from the freezer and trim any visible white fat. Any fat left on the meat will spoil after drying.
  3. Slice the steak into ⅛ inch pieces.
  4. Whisk together the ingredients for the marinade and combine the marinade with the beef slices in a shallow dish or a ziploc bag. Cover and marinate in the refrigerator overnight or up to 24 hours turning occasionally to evenly coat.
  5. Remove the meat from the marinade and pat it dry with paper towels.
  6. Evenly place the strips on dehydrator sheets lined with parchment paper, careful not to let them overlap.
  7. Dehydrate the beef for 3-4 hours at 145 degrees F, flipping once half way through.
  8. ENJOY!

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Cookie Dough Coconut Butter

DSC_0030Oh my, these are amazing! Beware you might just be tempted to eat more than one. I LOVE cookie dough and for me these came out pretty darn close to the taste of a sugar cookie dough, but they are definitely a healthier option instead of eating a couple scoops of cookie dough.

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Cookie Dough Coconut Butter

Ingredients:

  • 1 cup raw macadamia nuts
  • 1 cup coconut butter (you can either buy or make coconut butter, make sure if you are buying it you buy the coconut butter, not oil. See below for a recipe.)
  • 1/4 cup honey
  • 2 teaspoon pure vanilla
  • 1/4 teaspoon sea salt

Instructions:

  1. In a food processor, mix the macadamia nuts for a couple minutes until it becomes smooth and buttery.
  2. Then add in the remaining ingredients and process until smooth.
  3. Scoop the mixture into a bowl and place in the fridge for about 5-10 minutes. You do not want the dough to completely harden or you will not be able to roll into balls. If it does harden too much, you can place it in a bowl of warm water to soften the dough.
  4. Scoop out the dough and roll into small mounts. Each mound should be about 1 tablespoon.
  5. Store in an airtight container in the fridge or freezer.
  6. ENJOY!!!

Coconut Butter

Ingredients:

  • 2 1/2 cups of unsweetened natural coconut shreds

Instructions:

  1. Place the coconut shreds into a food process.
  2. Blend for 5-10 minutes while scrapping the side of the bowl.
  3. Remove butter from food processor and store in  an airtight container.

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Almond Butter Rice Bars

DSC_0025I love finding or coming up with recipes that I can use as a healthy snacks for my family or something I can grab as a quick pre and post workout snack if needed . These almond butter rice bars work great as both.

Instead of grabbing for the granola bars which are usually packed full of  unhealthy processed junk, try making some of these as a healthier option. They don’t store as well out of the fridge for long periods of time. So, if possible try to keep them in the fridge until you are ready to eat one.

Keep in mind that when I mentioned that the bars would be a great post workout snack, that doesn’t mean that anytime you exercise you need to eat something like this right away. The purpose of a post workout meal is to replenish the energy store that you might have used up with carbs and to aid with muscle recover after you have broken down your muscles with resistance training. So, if you are just casually exercising with no effort, you really don’t need to fuel yourself right away, unless you haven’t eaten and are hungry. DSC_0027

Almond Butter Rice Bars

Ingredients:

  • 1/2 cup of natural almond butter
  • 4 tablespoons pure maple syrup or pure honey
  • 2 cups of cooked brown rice
  • 1/4 cup of raw almonds – chopped

Instructions:

  1. Mix all of the ingredients together in a large bowl.
  2. Spread onto a 8×8 inch baking dish.
  3. Store in the fridge for 1 hour.
  4. Cut into 2×2 or 3×3 inch squares.
  5. ENJOY!DSC_0017

Cauliflower Alfredo Sauce

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OK folks, here is the second cauliflower recipe for this week, and it’s a good one! I loved this sauce because I was able to use it for many different dishes. One night we used it as a sauce over zucchini pasta, then I made a chicken and vegetable dish with it and for lunch I used it as a thick soup with veggies. This recipe will make about 5 cups of sauce, which should last you a couple of meals, so if you don’t want to eat it within the week you can freeze this sauce and it will still hold it’s constancy when it is defrosted. DSC_0030

Cauliflower Alfredo Sauce

INGREDIENTS
  • 8 large cloves garlic, minced
  • 2 tablespoons butter (I use Kerrygold butter)
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable, chicken broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk,  (Milk of your choice – cow, almond or coconut)
  • 1 tablespoon of olive oil (optional, if you want the added olive oil taste to the sauce)
INSTRUCTIONS
  1. Sauté the minced garlic with the butter over low heat. Cook for several minutes or until the garlic is soft, but not browned. Remove from heat and set aside.
  2. Bring the water or broth to a boil in a large pot. Add the cauliflower and cook and cover for 10-12 minutes or until cauliflower is tender. Do not drain the water or both.
  3. Use a slotted spoon to transfer the cauliflower pieces to the blender.
  4. Add 1 cup of broth or cooking liquid, the garlic/butter, salt, pepper, and milk.
  5. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender.
  6. Serve hot and ENJOY!DSC_0040 DSC_0003

Creamy Curried Cauliflower Soup

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My post yesterday was all about the nutritional properties of cauliflower. I also mentioned that I would post 3 or more delicious cauliflower recipe this week. So, here is recipe #1, it’s creamy and OHHH so yummy! It was really cold outside the day I made this soup which seemed to make it taste even better, soup always taste better on cold days, right? I ate the soup for leftover the next day and I found that it tasted even better the following day. This recipe does not take much of your time or effort to make, so give it a try this week.

Creamy Curried Cauliflower Soup

Ingredients:

  • 1/4 cup raw pumpkin or sunflower seeds
  • 3 1/2 cups unsweetened plain almond milk
  • 2 tablespoons olive oil
  • 1 1/2  tablespoons of chili powder
  • 1/4 teaspoon red pepper flakes
  • 2 teaspoons cumin
  • 4 teaspoons mild curry powder, more to taste
  • 1 cup chopped yellow onion
  • 3 cloves garlic, chopped
  • 5 -6 cups cauliflower florets (about 1 pound. You can use more cauliflower if you want the soup to have a thicker consistency)

Directions:

  1. Pre-heat the oven to 350 degrees. 
  2. In a medium bowl, toss sunflower kernels with 1 teaspoon almond milk and 1 teaspoon of curry.
  3. Spread out on a small parchment-paper-lined baking sheet and bake, tossing once or twice, until toasted. About 6 to 8 minutes; set aside.
  4. Heat 2 tablespoons of olive oil in a large pot over medium heat.
  5. Add the onion and garlic and cook, stirring occasionally, until soft, about 10 minutes.
  6. Add cauliflower, almond milk and the rest of the spices. Cover and simmer until cauliflower is very tender, about 30-40 minutes.
  7. Working in batches, carefully purée in a blender until smooth.
  8. Transfer to bowls, top with seeds and serve.
  9. ENJOY!!!DSC_0010

 

Morning Detox Smoothie

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What does your breakfast usually look like, are you pulling out the cereal or grabbing for the muffins and donuts? If you are eating a quick and unhealthy breakfast each morning, then it’s time to change. Start your day off right with something that’s going to give you energy, not leave you needing more energy later on in the day. With just a little extra time in the mornings you can make a delicious and nutrition meal. If you’re short on time each morning, try prepping the night before to save on time.

This smoothie is a great idea for breakfast. Not only does it taste good, but it’s packed full of nutritious ingredients. The avocado is full of good fats which will help keep you full. The ginger and lemon are great for detoxifying you body. Ginger helps cleanse the body by stimulating digestion, circulation and sweating. Its digestive actions may help cleanse the build-up of waste and toxins in the colon, liver and other organs. WOW, makes you want to eat more ginger, right? The banana will add some carbs to boost your energy and replenish any depleted energy stores that might have been lost throughout the night. And the last but not least, the greens, blueberries and cucumbers are packed full of vitamins and minerals.

Instructions:

  1. Add all of the ingredients below into a blender.
  2. Blend until everything is completely smooth.
  3. Drink up and ENJOY!!!

morning detox

If you have kids, don’t forgot about their health too! Start their morning off right with this smoothie.
DSC00652Check this website out. In the article it talks about the health benefits of ginger.

 https://www.positivehealthwellness.com/diet-nutrition/15-wonderful-health-benefits-ginger/

3 Ingredients Pecan Cookies

If you like the taste of pecans, try this healthier option for pecan cookies. I love pecan pie and basically anything that has pecans in it. As much as I would love to eat pecan pie all the time, for the sake of my health I limit it to those special occasion. These cookie though have that delicious pecan taste and they make a yummy substitute for those moments you may need something sweet.

DSC_00143 Ingredients Pecan Cookies

Ingredients

  • 2 cups of raw pecans
  • 1 1/2 teaspoons cinnamon
  • 10 pitted dates soaked for 15 minutes

 Instructions

  1. Pre-heat oven to 350 degrees.
  2. Drain the water the dates were soaking in.
  3. In a food processor, combine all the ingredients and mix until a dough starts to form.
  4. Form dough into medium sized balls and place on a lined baking sheet.
  5. Bake for 12-14 minutes.
  6. Wait until the cookies have completely cooled before removing them from the baking sheet.
  7. Store these cookies in an airtight container in the fridge or freezer.
  8. Enjoy!

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Garlic Rubbed Cabbage Steak

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This recipe is a simply and delicious way to cook cabbage. Some of you may be scared to try such a vegetable as cabbage, but find the right recipe and you will be blown away by how good it can taste. Cabbage is great eaten raw in salads or cooked. You can buy many different types of cabbage like – Green, Red, Savoy, Napa, and Bok Choy. For this recipe I would suggest using green or red cabbage.

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Garlic Rubbed Cabbage Steak

Ingredients:

  • I large head of cabbage
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon Worcestershire sauce
  • 4-5 garlic cloves – minced
  • Salt & pepper

Directions:

  1. Pre-heat oven to 400 degrees.
  2. Line baking sheet with parchment paper.
  3. In a bowl mix the olive oil, vinegar, Worcestershire sauce, and garlic.
  4. Cut cabbage into 1/2 inch thick slices.
  5. With a pastry brush evenly spread oil mixture on both sides of the cabbage.
  6. Sprinkle salt and pepper onto the cabbage.
  7. Cook in the oven for 30 minutes, then carefully flip the cabbage over to the other side and cook an additional 30 minutes.
  8. ENJOY!

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Sweet Potato Crusted Broccoli Quiche

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I love cooking with eggs, one single egg is packed with nutrition. A single egg has 6 grams of protein including all of the essential amino acids, 13 vitamins and minerals, and DHA omega-3 fatty acids. Few other foods could boast such a high nutritional density. There are many ways to cook up an egg, one of my favorites is making a quiche. This quiche is one not to miss baking sometime this week. It’s easy and oh so delicious! I loved using sweet potatoes as a substitute for the crust. Get rid of the pastry crust and try something healthier. This also makes a great breakfast and lunch option.

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Sweet Potato Crusted Broccoli Quiche 

Ingredients

  • 2 tablespoon olive oil
  • 12 eggs
  • ½ large onion
  • 2 bell pepper chopped
  • 5 cloves garlic minced
  • 2 cups broccoli – chopped
  • 2 cups spinach – chopped
  • 1 tablespoon roasted cumin
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ teaspoon chili pepper
  • 1 cup cilantro – chopped
  • ¾ cup  shredded cheese – preferably goat, grass-fed, or organic

Directions

  1. Pre-heart oven to 400 degrees.
  2. Peel sweet potatoes and slice thinly.
  3. Lay potato slices in casserole dish in a crust-like fashion.
  4. Coat the top of the sweet potatoes with 1 tablespoon of olive oil.
  5. Bake 400 degrees for 15 minutes. (After crust has baked, reduce oven to 375 degrees.)
  6. Heat 1 tablespoon olive oil. Sauté onions, garlic, and bell peppers until lightly browned.
  7. Blend eggs in a blender until mixed throughly, then add broccoli and spices, pulse 5-10 times.
  8. Add everything else together in a large bowl. Place the combined mixtures on the potato crust.
  9. Sprinkle with cheese on top.
  10. In a 375 degree oven, bake quiche until firm and the cheese has browned, about 40-50 minutes.
  11. ENJOY!!!

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