Eat Healthy, Recipes

Homemade Sauerkraut

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INGREDIENTS:

  • 1 Medium Head of Cabbage
  • 1-3 Tbsp. Sea Salt

Optional ingredients: try combinations of any of these

  • Caraway Seeds: 1-1/2 tsp
  • Dill: 1 Tbsp
  • Juniper Berries (crushed): 1 Tbsp
  • Fennel Seeds: 2 tsps
  • Green Onions (chopped): 6 onions
  • Garlic (crushed): 5 cloves
  • Mustard Seed (black or yellow): 1 tsp
  • Turmeric: 1 tsp
  • Red Pepper Flakes: 1/2 tsp or more
  • Cardamon: 1/4 tsp
  • Lemons: 5 organic, very thinly sliced
  • Ginger: 5 inches, grated

Equipment:

  • Potato masher or cabbage crusher.
  • 1 Quart Jar with an airtight lid; preserve jars are a good bet.
  • Fermentation weights, or glass marbles inside an organic cotton tea bag.

INSTRUCTIONS:

  1. Chop or shred cabbage.
  2. Sprinkle with salt.
  3. Knead the cabbage for a minimum of 10 minutes.  For this step you can use your hands, or pound the cabbage with a potato masher or cabbage crusher.  Keep pounding and kneading until there is enough liquid to cover the cabbage.
  4. Stuff cabbage into a quart jar, pressing the cabbage underneath the liquid. You can add a little water to completely cover cabbage if need be.
  5. Securely close and/or lock the jar.  “Burp” secure jars daily to release pressure.
  6. Ferment for at least 2 weeks at room temperature (about 60 – 70 degrees).  The longer you allow the culture to develop, the closer you’ll get to desired flavor and texture; flavor develops with age.
  7. Put a tight lid on the jar and move to cold storage once you’ve decided to stop aging your kraut.

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Drink Healthy, Recipes

Jean’s Green Smoothie

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Ingredients

1 Bunch Celery

1 Bunch Spinach

1 Bunch Kale

1 large cucumber

2 lemons

2 apples

3/4 – 1 tsp Cayenne

6 – 16.9 oz containers of pure water

 

Instructions

  1. Wash all produce and set out in 2 batches.
  2. Slice lemons and apples in half. Cut off the center (fruit) of the lemon and discard the rind (or keep for other purpose). Cut out the core of the apple and discard. Put results from 1 lemon and 1 apple with each batch of veggies.
  3. Blend 3 bottles of water with 1 batch of veggies and fruit. Add cayenne (optional).
  4. Strain to desired drinking texture (some like thick, some thin).
  5. Pour back into empty bottles from your water.
  6. Repeat with second batch.

Makes about 6 – 16.9 oz “To Go” green smoothies

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Bake Healthy, Eat Healthy, Entrees, Recipes

Juicy Baked Chicken Breast

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Ingredients

  • Boneless, Skinless Chicken Breast – Free Range
  • 1 Tbsp Olive Oil, Extra-Virgin and Cold-Pressed
  • Spiced and Sauced to Taste (suggestions below)

 

Instructions

  1. Preheat your oven to 375 degrees F / 190 degrees C.
  2. Coat a baking dish with a small amount of olive oil.
  3. Prep chicken breasts; pounding any larger breasts to match in size to the rest.
  4. Place chicken breasts in your baking dish.
  5. Add seasoning now.  At minimum, add salt and pepper to taste.  But play with your food at this stage, trying the Flavor Profiles offered with Sugar + Stress = Sick’s 30 Day Detox is a great way to take some of the thinking out of it.  Other suggestions below.
  6. Cover dish with foil and cook for 20 minutes.
  7. Remove foil.  Add preferred sauces at this stage.  Try Best Enchilada Sauce or Lemon Oregano Sauce
  8. Cook for an additional 5 – 10 minutes.
  9. Remove from the oven and rest for 2 – 3 minutes before serving.

 

Seasoning ideas:

  • Salt and Cinnamon
  • Salt, Pepper and Lemon
  • Salt, Pepper, Rosemary
  • Salt, Pepper, Cumin, Ancho Chili, Cayenne
  • Salt, Oregano, Basil
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Eat Healthy, Entrees, Recipes

Roasted Lemon-Red Pepper Broccoli

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Ingredients

  • 1 head broccoli florets
  • ½ tsp red pepper flakes
  • 1 Tbsp Extra-Virgin, Cold-Pressed olive oil
  • salt and pepper to taste
  • Zest 1/4 lemon
  • lemon juice from lemon

 

Instructions

  1. Preheat oven to 425 degrees.
  2. Break up broccoli into preferred size pieces and place in a mixing bowl.
  3. Thoroughly mix remaining ingredients, and add to the broccoli.
  4. Mix all in the bowl until broccoli is well coated.
  5. Spread broccoli evenly across a baking sheet.
  6. Place in oven on the center rack and bake for about 20 – 25 minutes, until broccoli is fork tender.

 

 

 

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Eat Healthy, Recipes, Salads

Egg Salad Your Way

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Ingredients:

  • 2 to 3 eggs
  • Butter Lettuce
  • ¼ – ½ tsp olive oil
  • Salt and pepper to taste
  • Clean mustard to taste
  • Any of the following herbs, spices, citrus or greens singly, or in combination:
    • Cilantro
    • Cumin
    • Tabasco
    • Dill
    • Lemon
    • Basil
    • Oregano
    • Garlic
    • Salt
    • Pepper
    • Cayenne
    • Jalapeno
    • Dill
    • Rosemary

 

Instructions

  1. Chop, or break up, eggs into chunks in a small mixing bowl.
  2. Add olive oil, mustard, salt and pepper, and any of your favorite spices in combination.
  3. Spoon onto large butter lettuce leaves and eat as egg wraps.  Or, break up the lettuce, and spoon all of the eggs over top.

 

 

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Eat Healthy, Recipes

Strawberry Jalapeno Breakfast Salsa

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Ingredients

  • Handful of strawberries
  • 2 cross section slices of jalapenos

 

Instructions

  1. Slice strawberries and place in a bowl
  2. Finely chop jalapenos.  Add jalapenos to strawberries according to your taste; a little, or a little more.

 

Other options:

  

Strawberry-Jalapeno smoothie; add ice

Strawberry-Jalapeno infused water; use a soda stream for bubble and infusion. Or make a reduction of the fruit/chili to add to water for more intense flavor.

Strawberry-Jalapeno pops; make a reduction, add water and a plant-based sweetener to taste, freeze

 

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Eat Healthy, Raw Bites, Recipes, Snacks & Desserts

Raw Peach Cobbler

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Ingredients

Crust:
2 cups walnuts
1/4 cup Raisins
1/4 cup Dates
pinch of sea salt
cinnamon

Filling:
6-7 peaches, sliced
1/2 cup dates
1 tbsp. psylium husk
pinch nutmeg
pinch lemon zest
pinch cinnamon

 

Instructions

Crust: Put in Food Processor and pulse until crumbly. Take out 1/2 and put to the
side for topping. Process the rest until gummy. Lay this down on the bottom of a pie or glass
pan.

Filling: Put 1/2 of the sliced peaches into the food processor with all other ingredients.
Blend until smooth. Take blended mix and add back to sliced peaches. Pour on top of
crust and add crumble on top.

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Eat Healthy, Entrees, Recipes

Grilled Lobster Tail

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Ingredients

  • 4 – 6 oz lobster tail
  • 1 Tbsp Extra-Virgin, Cold-Pressed Olive Oil, or Coconut Oil
  • Lemon Oregano Sauce

 

Instructions

  1. Lightly coat a grill pan over high heat.
  2. Turn heat down to medium, and place lobster tail cut side down onto the pan.  Cook for 5 minutes.
  3. Flip the tail so that lobster meat is face up.
  4. Spoon olive oil over the lobster and cook for about 4 more minutes.
  5. Lemon sauce can be prepped ahead of time, or as your tail is cooking face up.

Serve with sauteed spinach with lemon sauce over both.

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Eat Healthy, Recipes

Sauteed Spinach

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Ingredients

1 bunch fresh organic spinach, rinsed and stems trimmed

1 tsp extra-virgin, cold-pressed olive oil

 

Instructions

  1. Heat saute pan over medium heat with olive oil
  2. Add spinach and allow to wilt….about 2 minutes

 

In detox, this tastes great with some plain lemon and salt, or with Lemon Oregano Sauce

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Dips, Dressings, Cheeses & Sauces, Eat Healthy, Raw Bites, Recipes, Salads

Spicy, Crunchy Chicken Salad

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Chicken Apple Cucumber and Jalapeno Salad

 

Ingredients

  • 4 – 6 oz. Chicken Breast, boneless, skinless – cooked and cubed (Grilled Chicken)
  • 1/2 Honeycrisp Apple, cubed (or your favorite)
  • 2 tsps to 1 Tbsp chopped, fresh Jalapeno
  • 1/2 cup cucumber, cubed
  • Basic Salad Dressing
  • Mixed Leafy Greens or Spinach leaves

 

Instructions

  1. Combine first 5 ingredients well
  2. Serve over mixed greens

 

 

 

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