Mellow Morning

Posted on Feb 7, 2018 in Breakfast, Chicken, Eggs

Morning time is a great time to set the pace for your day. Allow time to organize your thoughts, plan your attack on projects, and schedule fluid and nutrition intake opportunities to keep your brain and body at optimum levels of endurance. Are you able to fulfill the day’s scheduled production activities without burning out? A mellow morning meal is an ideal beginning!

Ingredients (serves 2):

  • 1/2-3/4 lb. previously seasoned & roasted organic chicken breast cubed
  • 2 oz. fire roasted, organic diced green chilies in can
  • 1/2 tsp. organic Italian seasoning
  • 8 organic egg whites
  • 4 Tbsp. non-fat organic, cottage cheese
  • Spray olive or coconut oil

Spray small glass dish with spray oil (5”x7”x1½” deep).

Break egg whites into a bowl and thoroughly whisk until well blended.

Gently mix in remaining ingredients and pour into oiled glass dish.

Bake in oven at 350 degrees until cooked (approx. 25 minutes).

Bravo Breakfast Wraps

Posted on Jan 24, 2018 in Breakfast, Eggs, Pork

This year of 2018 is truly moving fast whether we’re ready or not. Over three weeks into the New Year and our goal is to continue working toward a healthier body by monitoring the door of passage…our lips. What kind of nutrition is passing your lips and fueling every organ, tissue, and cell in your body? Our body sheds millions of cells a day which are replaced with healthy, sick or diseased cells depending on our nutritional habits to feed them. That’s why we are choosing quality over quantity and thoughtful preparation over fast foods. So BRAVO to each one of us for making the healthy commitment in 2018!

Ingredients: (single serving)

  • 4 eggs whites, separate two and two, whipped by hand
  • 4 low-fat seasoned chicken sausages
  • Garnish: sliced tomatoes & chopped green onions

Line baking dish with parchment paper and bake sausages at 375 degrees until nicely browned – 20 to 30 minutes.

Spay small ceramic non-stick skillet with olive oil; heat to low-medium.

Pour two egg whites into skillet & cook until eggs nearly solidified—but not until brown on the bottom; slide out of pan onto plate…repeat for second two egg whites.

Remove cooked sausages and drain, if necessary, on paper towel; place 2 sausages onto each cooked egg white and wrap or fold egg white around or over sausages—see picture (may place in oven for couple minutes if egg whites need some re-warming).

Garnish plate with tomatoes, sprinkle with green onions and BRAVO!

“Bold-N-Beefy”

Posted on Jan 17, 2018 in Beef, Lunch/Dinner

Where’s the Beef! Wait…wait…wait…here it is—“Bold-N-Beefy” is this week’s menu opportunity for a hearty winter meal. It’s warm and filling, ladled over either cauliflower “rice” or finely chopped, fresh spinach leaves and will fill you to the brim while warming your chilly bones.

Ingredients: (serves 2-4)

  • 1 1/4 lbs. organic, grass fed & finished stew beef
  • 1 tsp. organic tomato powder
  • 1/4 tsp. organic garlic powder
  • 1/4 tsp. organic onion powder
  • 1 tsp. organic Italian seasoning
  • 1/4 organic celery seed
  • 1/4 cup Marsala wine
  • Ground organic pepper to taste
  • 16 oz. organic beef broth
  • 1 bunch organic fresh cilantro leaves, chopped

In 1-2 tablespoons organic virgin olive oil, brown your beef pieces in a Dutch oven.

Leave drippings in the pot and add all over ingredients.

Simmer on low for 30-50 minutes until beef is tender.

Can serve same day or refrigerate and serve within a couple days.

Serve over cauliflower “rice” or finely chopped, fresh spinach leaves AND top with fresh, minced cilantro leaves.

Enjoy your simple but delightful Beefy meal!

“Moonwalk” Madness

Posted on Jan 10, 2018 in Chicken, Lunch/Dinner

Oh yes…we’re doing it…we are Moonwalking our way to healthy living for 2018. Practice makes perfect, and we just have to do it right. We’ll be creative today with a no-fuss “Moonwalk Madness”. We all like it simple, nice-n-easy. Oh yea, sliding those feet so smoothly. Michael Jackson would be proud—you go now! This meal allows us some great combination flavors, treating our palates and perfecting our moves with those fluid, backward slides…very distinctive, very skilled, very delicious!

Ingredients: (serves 2):

  • Chicken breast cutlets
  • Olive oil or coconut oil spray
  • 4 Organic green onions, chopped
  • 1-2 Glove(s) garlic, minced
  • 1/2 Cup white wine, optional
  • 1 1/2 Cups organic, chicken broth
  • 1/4 Tsp. saffron threads
  • 1/2 Cup organic cottage cheese
  • 1/4 Tsp. freshly ground black pepper
  • 3 Tbs. chopped, fresh, organic, flat-leaf parsley

Heat non-stick, ceramic pain to medium heat.

Season chicken with pepper, then spray with oil.

Cook chicken until golden and cooked through, 2-3 minutes /side.

Transfer chicken to covered serving dish to keep warm.

Add 1/4 cup wine and deglaze pan with wine, using wooden spoon to scrape brown bits from bottom of the pan.

Add green onions and garlic and cook until tender, about 2 minutes.

Add remaining wine, chicken broth and saffron threads, bring to a simmer and reduce for 10 minutes.

Add cottage cheese…stir to combine and simmer for 1-2 minutes to blend flavors.

Pour sauce over chicken…sprinkle with parsley and “walk” your creation to the serving table!