Dinner

Roasted Grass-fed Chicken and Broccoli

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Roasted Grass-fed Chicken
Ingredients:
a half a chicken
coconut oil
salt and pepper
1. Cover cookie sheet with foil, then grease foil with coconut oil.
2. Pat chicken completely dry, then rub with salt and pepper.
A dry skin will help make a crispy skin.
3. Place on foil and bake at 350 degrees for 45 minutes to an hour.
Roasted Broccoli
Ingredients:
broccoli florets
coconut oil
salt and pepper
1. Cover cookie sheet with foil, then grease foil with coconut oil.
2. Mix coconut oil, broccoli florets, and salt and pepper. If coconut oil is
heated slightly it will become liquid and easier to drizzle over broccoli.
3. Bake for 30-40 minutes at 350 degrees.
Watch carefully so tips of broccoli
don’t burn.

 

Misc Info

Italian Fried Rice

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Normally I avoid eating a lot of carbs, but I have a cold and lots of cough drops and orange juice were upsetting my stomach, so I decided to make brown rice to absorb some of the acid. This is one of my favorite fast recipes, if I have leftover brown rice or quinoa in the fridge. The two essential ingredients are brown rice (or quinoa) and grass-fed eggs. Depending on your mood, the other ingredients and flavors can be altered for an Asian, Korean, or Mexican twist. Before going nightshade free, I’ve made this with kimchi, soy sauce and scallions, and even leftover chili. Since, I have a ton of fresh Italian herbs that I can never finish from the farmer’s market, I thought I’d make an Italian version that’s nightshade free for an easy satisfying breakfast.

Italian Fried Rice

1 tbsp coconut oil
3 cups of brown rice
1/3 cup of fresh basil
1/8 cup of fresh rosemary
1/8 cup of fresh chives
 2 grass-fed eggs

1 . Add coconut oil to pan 
2. Add leftover rice, herbs and eggs. 
3. Mix together until eggs are scrambled and rice is warmed. 
3. Add salt and pepper to taste. 
4. Garnish with chives.

Health & Wellness

Carry-On Airplane Travel Essentials

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1. Antibacterial wipes

I wipe down the arms, tray table, seat belt, and video screen when I get on a plane. I also use them in the restroom and before I eat. Since I started doing this, I no longer get sick after flying.

2. Magellan’s LuxeTravel Lumbar Support

This pillow is an inflatable lumbar cushion for your back. I find it helps keep my back in a straighter position.

3. Cut up Veggies, Nuts & Fruit

I usually bring several small ziplock bags of veggies. I prefer to bring a bag of baby carrots, a bag of cut cucumbers, and a bag of grapes. Sometimes I will bring a peach or an apple too. I also bring raw pistachios and almonds from my farmer’s market to snack on.

4. Raw Granola Bars

I like Two Moms in the Raw Granola Bars for traveling. Airplane food and food from a airport vendors is expensive and unhealthy, so it’s better to splurge before the airport on healthy food.

5. Pashmina

This shawl will double as a blanket on the flight and at the airport.

Sides

Mashed Rosemary and Garlic Cauliflower

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cauliflower-mash

This recipe tastes just like rosemary and garlic mashed potatoes, which is one of my favorite things to eat. Since white potatoes are a nightshade, this is a great alternative. Plus, it’s guilt free and low calorie since we using the less starchy cauliflower. This can be made paleo or vegan depending on the stock you use. I prefer grass-fed beef bone broth since I always have some in my fridge, but even water works well.

Mashed Rosemary and Garlic Cauliflower
 
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Prep time
Cook time
Total time
 
Ingredients
  • 1 cup of grass-fed beef bone broth (or water if vegan)
  • 1 medium to large cauliflower
  • 3-4 garlic cloves
  • 1 tbsp of fresh chopped rosemary
  • a pinch of salt and pepper
  • garnish with fresh chives (optional)
Instructions
  1. Add bone both to a pot with cauliflower. Let steam and boil for 20 minutes or until soft.
  2. Put broth and cauliflower in Vitamix with remaining ingredients or use an immersion blender.
  3. Adjust garlic and rosemary to your preferences. I prefer a ton of garlic and on the raw side, since garlic is great for your health, but you can roast a few cloves for a milder flavor.
  4. Add salt and pepper to taste.
Nutrition Information
Serving size: 6-8

Soups

Easy Borscht

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Easy Borscht
6 carrots
3 beets
1 celery stalk
1 red onion
1.5 cup of beef bone broth
1 tbsp apple cider vinegar
salt and pepper to taste
(optional) garnish with chopped chives
1. Rough chop vegetables.
2. Add to veggies to bone broth and bring to a boil.
Use water or vegetable stock if you prefer it to be vegan
3. Let veggies boil & steam. 20 minutes to a half hour.
4. Then puree with a Vitamix or immersion blender.
6. Salt and pepper to taste

A Health and Wellness Blog