Juicy Baked Chicken Breast

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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Grilled Lobster Tail

 

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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Sauteed Spinach

 

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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Spicy, Crunchy Chicken Salad

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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Grapefruit

Grapefruit smoothie and ginger on the wooden cutting board

 

Ingredients

Ruby Red Grapefruit

Accompaniments: Grated fresh Ginger, Chopped Mint, or Kosher Salt

 

Instructions

  1. Cut the grapefruit in half across the “belly” so that the stem end and tip are left intact.
  2. Place both halves of grapefruit on a plate.
  3. Top with desired accompaniment.  Ginger will add a sharp spicy flavor, while fresh mint will be a little more subtle, and salt will actually bring out the sweetness of the king of citrus.

 

Note: You can easily turn the above combinations into a delicious smoothie.  To do that, peel the grapefruit, and add the sections with ice and a small amount of your desired accompaniment to start.  Gradually add more to taste.  You could also try a plant-based sweetener; my favorite is SweetyHi, which is a combination of Stevia, Lo Han Guo (Monk Fruit) and Inulin FOS (Chicory Root).

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Orange Roughy

Ingredients

up to 6 oz of Orange Roughy

Ginger Dressing

1/2 lime

1/8 cup chopped parsley

1 Tbsp Extra-virgin Cold-pressed Olive Oil

 

Instructions

  1. Heat a fry pan over medium heat with olive oil.
  2. Add the orange roughy.
  3. squeeze 1/2 of the lime on the fish, then 1/2 of the ginger dressing.  Cook for 3 minutes.
  4. Turn the fish.  Add the rest of the lime and ginger dressing.  Cook for an additional 3 to 4 minutes.
  5. Remove from pan and sprinkle with parsley.

Serve with Green Beans

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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
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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.
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Brain Food with Benefits: L-Carnitine Keeps You Young, Strong, and Clear Thinking

One supplement that doesn’t get the attention it deserves, but has both anti-aging and neurological benefits is L-Carnitine.  It’s found naturally in a wide variety of vegetables and animal-proteins; full list below.  In combination with Vitamin C and Omega-3 fatty acids, L-Carnitine plays a critical role in maintaining energy, blood flow, muscle strength and brain development. So if you want to stay looking young and lower your risk for delusional thinking as you age…..make sure you get some L-Carnitine EVERY DAY!

L-Carnitine is an amino acid (building block of protein) that is made up of Lysine and Methionine. It helps carry healthy fats into cells to be used to create energy at the cellular level; this increases athletic performance for body builders, and everyone else.  It’s that key role it plays in transporting fats into the cells that makes L-Carnitine crucial for muscle development, weight loss, brain and skin health.

Here are some of L-Carnitine’s health benefits:

  • Helps retain oil in the skin, useful as a cream
  • Improves fat metabolism, which helps reduce metabolic syndrome and:
    • Weight loss
    • Prevention of diabetes, heart disease, Alzheimer’s and atherosclerosis
  • Prevents plaque build-up in blood vessels in the brain
  • Central Nervous System protection
  • Increases muscle
    • strength
    • performance
    • recovery

 

Which foods contain L-Carnitine?

Meats like lean beef (filet mignon), free range chicken breast,  and hand line caught cod are a good source of carnitine, but so are these plants – though in much lower levels:

 

  • nuts – like almonds **
  • seeds – like pumpkin, sunflower and sesame **
  • artichokes **
  • asparagus *
  • broccoli *
  • Brussels sprouts **
  • collard greens **
  • garlic **
  • mustard greens **
  • okra **
  • parsley *
  • kale *
  • apricots **
  • bananas **
  • bee pollen **
  • brewer’s yeast *
  • buckwheat **-minimally
  • corn – NR
  • oatmeal – NR
  • rice bran – NR
  • rye – NR

 

*3s Paleo Detox recommended

*3s Paleo Maintenance recommended

NR- Not Recommended as a regular source

I don’t recommend grains or corn as part of 3S Paleo plans due to the high impact of glyphosates and other chemicals used to increase grain yield; these are extremely harmful to people and other living things, and have recently been shown to increase levels of non-alcoholic fatty liver1. But no worries, there are so many sources of L-Carnitine that you can easily avoid those that are not recommended as part of a 3S Paleo approach.

 

L-Carnitine Supplements

L-Carnitine can be purchased and taken as an individual natural supplement, but is also included in some reputable multi-vitamin supplement products.  Stand alone supplements range in price today from $7.99 to $17.99 online.  If you take L-Carnitine as part of a multi-vitamin, just make sure that no forms of sugar or secondary sugars (like beet sugar) are included; including beet sugar is one step away from including sugar in processed foods….it’s there to give you a cheap high and hook you on the product.  I say, avoid that and buy something straight.

 

For an L-Carnitine focused meal try Grilled Asparagus and Filet Mignon

 

References:

  1. Multiomics reveal non-alcoholic fatty liver disease in rats following chronic exposure to an ultra-low dose of Roundup herbicide Robin Mesnage, George Renney, Gilles-Eric Séralini, Malcolm Ward, Michael N. Antoniou

Sci Rep. 2017; 7: 39328. Published online 2017 Jan 9. doi: 10.1038/srep39328

PMCID: PMC5220358

 

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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

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