Ginger Dressing

 

Ingredients

2 Inches fresh ginger, grated

1/2 cup pure water

1 Tbsp Extra-virgin, Cold-Pressed Olive Oil

1/2 tsp Organic Apple Cider Vinegar

Salt and Pepper to taste

 

Instruction

  1. Place the ginger and water into a small saucepan and bring to a boil.  Reduce until there is about 1 Tbsp of liquid left.  Strain and let cool.
  2. Add cooled, ginger reduction with the rest of the ingredients and mix until well blended.

Use as a salad dressing or over pan-seared fish to add flavor.

Continue Reading

Deconstructed Bison Burger

Ingredients

Bison – 2 to 6 oz

1/4 cup cilantro, hold about 1 Tbsp aside to trim the burger when done.

1/2 tsp ancho chili powder

1/2 tsp cumin

salt and pepper to taste

1 Tbsp Extra-Virgin, cold-pressed olive oil

 

Instruction

  1. Heat a grill pan with a little additional olive or coconut oil over hot heat until searing hot.
  2. Mix all ingredients in a small mixing bowl, forming the bison into a “hamburger” patty.
  3. Lower the temp of the heat under the pan to medium, and put the patty in your grill pan for about 4 minutes.  Season with a little salt and pepper.
  4. Flip. Sear the second side adding a drop or two of olive oil and a little more salt and pepper.
  5. Remove and rest for about 2 minutes.

Serve over Red Cabbage slaw.

concept of healthy eating with red cabbage and parsley in bowl pouring with lemon juice, close up
Continue Reading

Poached Eggs

Two poached eggs on plate

 

Ingredients

2 range free eggs

1 tsp kosher salt

2 tsps white vinegar

Herbs, seasonings and/or jalapeno to your taste

 

Instructions

  • Put enough water in a two quart saucepan to fill it about 1 to 1-1/2 inches.  Add salt and vinegar, and bring to a boil.
  • Meanwhile, crack the eggs into small individual bowls.
  • Use a spatula and spin the boiling water in the pan, then carefully “drop” the eggs, one-by-one into the center of the spinning water.  This helps the eggs keep their shape a little better.
  • Turn off the heat, and cover the pan.  Set a timer for 5 minutes and just wait.
  • While waiting, prep your herbs, seasonings and/or jalapeno.  You can mix salt, pepper, oregano or rosemary for instance.  Fine chop a little jalapeno and cilantro if you wish.
  • Use a slotted spoon to remove the eggs when done. Dress and serve.
Continue Reading

3 Meals that Fight Diabetes and Heart Disease

Simple Life. Simple Plan. Great Health.

Can these 3 meals help lower blood sugar and cholesterol?

You bet they can.  It helps that they’re delicious and hunger busting. But eating clean meals, like these 3S Paleo versions, can literally save your life as part of a simple healthy body-mind lifestyle as presented in my book,  Sugar + Stress = Sick. Eating organic, simple and clean, monitoring early health indicators, getting a minimum of 20 minutes of heart pumping exercise (including walking), and reducing stress, are the foundation for living the longest life YOU can.
 
First, here’s the menu:

Breakfast
~ Bowl of Strawberries to Your Taste
 

Lunch

~ Crunchy Tuna Salad
 

Dinner
~ Filet Mignon with Asparagus and Lemon Oregano Sauce
Continue Reading

Lemon Oregano Sauce

Ingredients

1/4 cup fresh Lemon juice

1 /2 cup extra-virgin, cold-pressed olive oil

1 – 2 tsps fresh oregano

Salt and Pepper to taste

 

Instruction

  1. Whisk together lemon, oregano, salt and pepper to a mixing bowl.
  2. Drizzle and stir olive oil into lemon mixture until fully absorbed.
  3. Pour over your favorite vegetable and enjoy.  Try this sauce over Grilled Asparagus
Continue Reading

Filet Mignon

 

Ingredients

6 oz Filet Mignon, grass fed and pastured

1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil

Salt and Pepper to Taste

 

Instructions

  1. Heat a grill pan over medium heat
  2. Coat pan with 1/3 of the olive oil
  3. Once the pan is hot, add the filet to the pan.
  4. Pour another 1/3 of the oil over the filet.  Season with salt and pepper.
  5. Cook on one side for about 6 – 8 minutes for medium rare. Don’t move it while cooking so that the meat will sear and cook evenly.
  6. Flip the filet, and repeat #4 and #5.
  7. Remove from pan and let rest for about 4 – 5 minutes before eating.

Serve as is with Grilled Asparagus and Lemon Oregano Sauce

Continue Reading

Crunchy Tuna Salad

apple tuna salad

 

Ingredients

Up to 6 oz – Albacore White Tuna in Water

1/2 Honeycrisp Apple, cored and chopped

1/3 Cucumber, chopped

1/8 – 1/4 Cup cilantro, chopped

1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil

1 tsp Organic Apple Cider Vinegar

Salt and Pepper to Taste

Optional:

 

Instructions

  1. Place tuna in a medium sized mixing bowl.
  2. Mix in apple, cucumber and cilantro until thoroughly blended.
  3. Add remaining ingredients and mix well.

Serve as is, or over mixed spring greens or fresh spinach

Continue Reading

Grilled Salmon Breast with Lemon Sauce

 

Ingredients:

Wild Caught Salmon – up to 6 oz per filet for Detox

1/4 cup fresh Lemon juice

1 /2 cup extra-virgin, cold-pressed olive oil

1 – 2 tsps fresh oregano

Salt and Pepper to taste

 

Instructions:

  1. Oil a grill pan or grill, and place your salmon filets in over medium heat.  Cook for up to 3 – 4 minutes per side for 1 inch of thickness.
  2. Whisk together lemon, oregano, salt and pepper to a mixing bowl.
  3. Drizzle and stir olive oil into lemon mixture until fully absorbed.
  4. You can glaze the fish while cooking with the sauce, or pour over just before serving.

 

Continue Reading

Red Cabbage Slaw

Red cabbage – Yum

 

Ingredients

1 – 2 cups Organic Red Cabbage

1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil

1 tsp Bragg’s Organic Apple Vinegar

Salt and Pepper to taste

Options: cilantro, cayenne, lemon, jalapeno, ginger

 

Instructions

  1. Chop red cabbage to preferred size and place in a small mixing bowl.
  2. Mix remaining ingredients together as salad dressing.
  3. Combine cabbage and dressing.

 

Life hack: If you’re bulk prepping this dish, place the cabbage in it’s own container separate from the mixed “dressing.”  Combine when you’re ready to eat so your cabbage stays fresh and crispy.

Continue Reading