Four Recipes Perfect for the Season
Crispy Brussel Sprouts
A fan favortie in my family. Flavorful without being overpowering. Great texture as compared to steamed or boiled like when I grew up. Seems to make any meal cozier.
Ingredients
- Organic when possible
- 2 cups sliced and or shaved Brussel sprouts. ( can be bought pre cut shaved)
- the shaved allows from a crispier texture.
Instructions
- If starting with whole brussle sprouts cut of ends, peel off outer layer and slice thing in both directions for small pieces. Can also halve them and put in food processor
- Heat 1 tbsp avocado oil in skillet ( cast iron works best)
- Toss in brussle sprouts and let sit for a couple minutes till a bit browned, stir and let sit again, sprnkle with garlic sea salt and pepper, option for a little paprika or any seasoning you like
- Continue stirring with metal spatula every couple minutes for 12-15 minutes
- Option to pop entire skillet in oven on convection for 3-5 mintues to make crispier
- Option to drizzle balsamic vinegar if you are a balsamic lover like my husband
Notes
Brussel sprouts stimulate liver enzymes to help remove toxins from the blood stream. Great source of vitamins, minerals and antioxidants especially C and K. In particular Brussel Sprouts are good for bone health, blood sugar and one of the best plant sources for omega 3 fatty acids.
Wild Rice & Butternut Squash Pilaf
A great cozy side that is nutty, a variety of textures and high in nutrition and flavor. It can be simple or contain lots of options to make it heartier.
Ingredients
- Organic whenever an option for nutritional punch and less toxins
- *Wild Rice or wild rice blend ( blend is good for introducing people to wild rice, but all wild rice is higher in nutrition and not a grain)
- *Bone Broth
- * 1 cup diced butternut squash
- * 1/2 cup shelled pistachios
Instructions
- Make Rice according to directions substituting Bone broth for the liquid
- Place butternut sqaush on baking tray lined with parchment paper, drizzle with olive or avocado oil and sprinkle with garlic sea salt and pepper and cumin. Roast at convection bake for 25-30 mintues or until slightly crisp on edges
- Toast Pistachios in skillet on stove
- Stir all ingredites together in bowl
- can be made ahead and reheated
Notes
Wild Rice is actually not a rice ( good for gluten free and grain free diets if you don’t have the wild rice blend) it is a seed and so healthy because it is eaten at peak nutritional stage. It is anti inflammatory because it is alkalizing not acid forming like true grains can be. 30x higher in antioxidants than white rice. Its nutty and has more texture.
Butternut squash among many benefits has that sweet taste your body craves without all the processed sugar, it lowers blood pressure, high in fiber, A,C and more potassium than a banana
Pistachios: hHgh in B6 to support nervous system functioning. High in copper to aid in absorption. Strong antioxidants to prevent glycation and prevent and control diabetes.
Options to mix in: roasted fennel and/or mushrooms, riced cauliflower, pomegranite seeds,
Baked Everything Carrot Fries with Garlic Avocado Aioli
Lower in carbs than regular fries and high in anti-oxidant carotenoids for supporting skin, hormones and immune system. Creamy dip is healthy fats versus the store bough trans fat high fructose filled ones
Ingredients
- 2 tablespoons avocado oil + 1 teaspoon, divided
- 1 tablespoon ground flaxseed
- 6 large carrots
- 3 tablespoons Everything but the Bagel Sesame Seasoning ( Trader Joes has great one or see recipe in basics)
- 1 bulb of garlic
- 1 tablespoon coconut milk
- Juice of 1 lemon
- 1 avocado
- ¼ teaspoon sea salt
Instructions
- Preheat the oven to 425°F. (convection is an option to get crispier, may need to watch closer) Combine 2 tablespoons of avocado oil and ground flaxseed in a small bowl, stir well, and set aside for at least 5 minutes.
- Wash carrots and dry really well. (best to let sit for 20 min or do in morning) Cut carrots into even-sized sticks, then add to a bowl with the flaxseed and avocado oil mixture and toss to coat. Add the Everything Seasoning and again toss until well coated.
- Cut the top off the bulb of garlic and drizzle with remaining 1 teaspoon of avocado oil, rubbing it all over and inside. Cover with parchment paper then completely wrap with tin foil.
- Spread carrot fries evenly on a baking sheet, so that they’re not touching. Place wrapped bulb of garlic on the side of the pan and bake for 12 minutes. Turn each carrot fry and bake for another 15 minutes, or until they’re golden and toasted and the garlic feels soft. Turn off the oven but leave the fries inside to stay warm, while you make the aioli.
- Squeeze garlic cloves from bulb into food processor, add juice of lemon, avocado, coconut milk and mix. ( also great for dipping any meat or seafood into that is with the meal)
Notes
Beyond being good for your eyes, the carotenoid which carrots contain help detox your system. Also high in fiber, Vit. K1, Potassium and antioxidants.
Flax seed is a rich and flavorful plant seed that is a great source of protein, omega 3 fatty acids, and fiber. 800 x higher than other plant sources of lignans, a compound that is high in antioxidants and estrogen levels. It has been noted it may be particularly beneficial for women in menopause as well as reducing risk of breast cancer.
Can try with asparagus, zucchini, or any vegetable.
Bone in Lemon Garlic Chicken Breast
Easy to prep, Incredibly flavorful, juicy & tender on the inside, with crispy flavorful outside
Ingredients
- Organic Bone in Skin On Chicken Breast ( 1 per person depending on size)
- 1 whole lemon
- 1 lemon sliced in thin slices
- 2-3 garlic cloves peeled and sliced thin
- about 1/2 -1 tsp of any/all of the following paprika, cumin, oregano, sea salt & pepper ground, garlic powder, thyme optional chipotle powder ( or any seasonings you like or have)
Instructions
- Place breasts in glass pan
- Squeeze the juice of one lemon over the chicken breasts
- Using knife to lift the skin of each breast, place 1-2 slices of lemon and 1-2 slices of fresh garlic ( optional to add fresh oregano as well)
- mix powdered seasonings and dried herbs in small bowl and gently shake bowl side to side to mix completely
- sprinkle mixture evenly on top of skin of each breast, can slightly rub in as well
- Place in oven at 375-400 for 35-40 minutes until internal temp is 165 degrees (convection bake is a great option to enhance crispy outside)
Notes
Organic, non-GMO is key in reducing toxins we put into our bodies. Additionally, organic foods are higher in micronutrients giving more bang for your buck in nutrition level. Great to pair with cinnamon spiced brussell sprouts, carrot fries or tropical broccoli and black rice salad