Most of us know how to throw a meal together, but how to cook exceptionally healthy, life-giving food maybe not.  Let me be your guide in the kitchen showing you the healthiest ways to prepare the healthiest meals of all time.

 
 

Cook Delicious Gluten-Free. 

Maybe you’re not gluten-intolerant, or you just don’t know that you are, but you’ve heard enough or read enough to know that reducing our gluten intake is a wise and healthy habit.  For Celiac and non-Celiac gluten sensitive people, having a good recipes that are gluten-free is essential. It’s not a matter of living without, it’s a matter of living abundantly with many wonderful new choices of foods. Check out this outrageously delicious whole foods, gluten free pizza.

Whole Food (GF) Cauliflower Pizza Crust

Ingredients

2 cups raw shredded cauliflower

1 cup shredded mozzarella cheese

¼ cup parmesan or other hard Italian cheese

1 large egg

1 tsp garlic salt

2 tsp Italian seasoning blend

1-2 Tbsp almond flour, optional

Baking parchment

 

Instructions

Preheat oven to 425° F. Tear off enough baking parchment to cover your pizza pan, trim to size and shape of your pan. Combine ALL ingredients in a large bowl, stirring until completely incorporated.

Dump the contents onto baking parchment trying to lay it out evenly upon the center of the paper. Then, press the crust out in the desired thickness (this will also determine its width, our thin crust makes a 12 inch pizza). Be sure to follow the shape of your pan and create a smooth edge for a “true” pizza experience.

Rub the 1 to 2 tsp of olive oil on your hands and then pat the top of your pizza crust, making sure to get all of it.

Bake, the crust only, in the oven for 20 minutes or until golden browned. Remove from oven and add the sauce and toppings of your choice. 


TIP: Be sure not to overload your pizza with toppings — not only for flavor but stability.

Pop it in the oven (on broil) for 2 to 3 minutes or just until the cheese is melted, golden and bubbly. Remove from oven and let sit for just a moment or two to allow the cheese to congeal (the way you would with any pizza) before cutting and serving

NOTE: if it's really important to you to be able to hold the slice in your hand, by adding a bit of gluten free flour it will stiffen the dough up enough to be able to do that. If it’s not important, than keep it as a truly whole foods pizza crust.

 
 

Creative ways to make delicious sweet treats minus the sugar.

It’s no secret that as a society we eat way too much sugar. In fact, the United States Department ofAgriculture (USDA) reports the average American consumes between 150 to 170 pounds of refined sugars a year! Sugar consumption is the single largest preventable contributor to the global epidemic of diabetes, heart disease, high blood pressure, bad cholesterol, and unhealthy weight gain. Learning how to live without refined sugar, or with a very minimal amount is essential for longterm health. Let me introduce and show you ways to make some of the tastiest treats you have ever had minus the white stuff. You’d be amazed at some of the alternatives that are downright delicious like coconut sugar, Yacon Syrup, which is also a prebiotic,  Xylitol and Stevia. Here’s a very tasty treat.

Coconut Sorbet

Ingredients

2 cups filtered water

1 cup coconut milk

2 tbsp coconut syrup

¼ cup toasted coconut flakes

 

Instructions

In a large bowl, combine all ingredients except the toasted coconut.  Mix well and place in fridge to chill. To make the sorbet, use an ice cream machine, following its directions.  Scoop out and sprinkle with toasted coconut.

 
 

Plant-based, whole foods cooking.

Do you love the idea of wanting to be healthier by eating more veggies, but are a little insecure about how to prepare them? Maybe you’re wondering how to get the most nutritional value in a meal minus the meat. I will help you navigate your way through a world that is delicious and endless in possibilities. You will be pleasantly surprised at how satisfying a vegetarian meal can be. Try this east, delicious recipe.

Spaghetti Squash

INgredients

1 Spaghetti Squash

2 Tbsp olive oil

Salt and pepper, to taste        

1 tsp Dried Italian Herbs

Marinara or sauce of your choice

Parmesan cheese

 

Instructions

Heat the oven to 350° F. Spaghetti squash have quite a tough, hard outer shell so a little preparation will make for safer cutting. I start by cutting the stem end off.  Then I hold the squash firmly lengthwise and slice some off the side so to give it a flat surface so when you lay it on the cutting board it won’t roll. Once it’s on the cutting board depending on how tough it is I’ll either begin by making a cut in the middle by pointing the tip of my knife into the flesh and the wiggling the knife deeper in and then making the cut, or I’ll place the knife across the whole length of the squash and cut it that way.  A Santoku knife I find works better than a chef knife for this. 

Once the squash is cut, remove the seeds from the inside – clean them and roast them!  They are a very high source of iron. Best tool for removing the seeds is a serrated citrus spoon.  Rub the inside of the squash with the oil, sprinkle with salt, pepper and herbs.  Place cut side down on a baking sheet and bake for about 35-40 minutes.  Just like regular spaghetti if the squash cooks too long the strands get limp.  So start checking after 30 minutes by using a fork and pulling on the strands to see how done they are.  While this is roasting warm your sauce up and get the parmesan out of fridge to get to room temperature.

When it is ready take out from oven and using the fork pull on the strands right to the inside skin.  You can keep right in the shell, its own natural bowl! Pour your sauce over, sprinkle with the parmesan and enjoy.

 
 

World-class,  Ethnic Cooking.

I have been very blessed to have spent a good part of my life living in various countries.  Indian, Thai, Japanese, Mediterranean and Middle Eastern cooking are just some of the cuisines I know.  Many bestow tremendous health benefits as well…the spices in Indian food, the sea vegetables and fish in Japanese cuisine.  We can go on a journey never leaving the comforts of your kitchen, discovering cuisines of the world. Try this killer delicious recipe I discovered at an award-winning food cart in Portland, Oregon and tracked down the recipe.

Kao Man Gai – Hainese Poached Chicken & Rice

Ingredients

Yellow Bean and Ginger Sauce

4 cilantro roots

4 Tbsp garlic, minced

5 Tbsp minced ginger

pinch white pepper

sugar (6 Tbsp give or take)

4 tbsp rice vinegar

4 Tbsp fermented RINSED yellow beans

2 Tbsp dark soy sauce (some recipes use mushroom flavored)

2 Tbsp light soy sauce

2 Tbsp fresh hot red chili

cilantro leaves to top sauce after puree

In food blender blend all. This sauce can keep in fridge for up to one month.

 

Instructions

Traditionally uses whole chicken, but was done in Portland at street food stall using chicken breast.

Gently cook the chicken in chicken stock for best flavor, if can. Use crushed cilantro roots, garlic and a bit of salt in the water

Rice: Render some of the chicken skin/fat with a little salt. Use the fat along with a bit of sesame oil to fry the garlic in for flavoring for the rice.  Add rice and continue to fry a few minutes.  Place in rice cooker, add a bit added salt and sugar, also some cilantro roots, and a piece of smashed ginger – cook in rich chicken stock till rice is done.

 
 

Secrets of the Healthiest Cuisine:
the Mediterranean Diet

We are no strangers to the accolades the Mediterranean Diet gets, and for good reason.  It was discovered by an American doctor in the mid 1970′s in a visit to the isle of Crete that Cretans have virtually no incidence of cardiac events.  He brought this discovery back home.  Since then many famous case studies done by the finest medical and educational institutes in our nation have verified the tremendous benefits this way of eating brings.  It is indeed considered the healthiest diet in the world. I teach a modified version that omits all grains but capitalizes on the use of olive oil in food preparation, vegetables, fish, nuts and some legumes. Here’s a sample salmon recipe:

Mediterranean Crusted Salmon

Ingredients

¼ cup fresh oregano

½ Tbsp dried basil

⅛ cup grated Parmesan cheese

1 Tbsp almonds

2 cloves garlic

¼ tsp salt & pepper

2 Tbsp olive oil

4 salmon filets

Lemon wedges

 

 

Instructions

Heat oven to 450 degrees. 

In a food processor puree all ingredients except oil. After blended slowly pour in the olive oil. 

Place salmon in a roasting pan.  Spread oregano mixture over the salmon and roast for about 15-20 minutes.  You can squeeze a bit of lemon over it prior to serving.

 
 

Raw Food Preparation

Maybe you’ve heard about how good raw foods are, all those live enzymes with their super-fast nutrient bioavailability.  But how to prepare is bewildering.  I have been making raw food preparations for many years now and can attest its amazing taste, vitality and creativity in preparation.  Imagine a soup that is creamy and oh-so delicious, even warm. According to the Weston A. Price Foundation, raw food that is wet can be eaten warmed gently up to 118 degrees without killing the live enzymes, and raw food that is exposed to dry-heat temperatures can be heated up to 150 degrees without damaging the living enzymes. Here’s a sneak peek:

Pumpkin Pie in a Glass

Ingredients

½ cup water

⅔ cup peeled, diced sweet potato, pumpkin, or yams

2 large Medjool dates

2 tablespoons melted coconut butte

1 teaspoon cinnamon & ½ tsp pumpkin pie spice

½ tsp vanilla bean powder or liquid extract

 

Instructions

Blend all in a high speed blender until completely smooth. Add a few drops stevia if you want it sweeter. 

 

 

Let’s face it, we all agree we need to eat healthier, but that’s often where it stops. The disconnect is there many times because of a lack of knowing how to do it. Some simple skills and recipes and instruction to get it on the table. Let me be your culinary guide and teach you the tricks of the trade. Call me at 702-545-8111 to set up that cooking lesson. You, and your family and friends will be glad you did!