Recipe: Portobello burgers

Source
I am sticking with the theme of quick and easy recipes as this good weather continues. The other night I hosted some friends and we were all really in the mood to be outside. When this happens, I almost always resort to the BBQ. The menu called for simple beef hamburgers atop a lightly seasoned Portabello mushroom. Tomatoes and avocado were the perfect toppers, along with a spiced mustard. I will especially enjoy making this meal again later in the season when the vegetables from my garden are ready. I completed the meal with a side of mashed sweet potatoes, which just so happens to be a recipe I posted not too long ago.

Whenever I am making hamburgers, I make sure that the ground beef is not too lean. Reason being, I do not like to season the meat too much, so the more fat on the meat, the more flavor. That being said, by no means do you have to limit your seasoning. Pretty much anything goes! I will share with you what I did; however, feel free to add your own twist.

In the recipe, I didn’t specify any specific topping to use with those burgers, but the reason is to let you choose what you prefer and what you have available. Almost anything goes. A good homemade condiment like ketchup or mustard is a great choice, so is a homemade mayonnaise. As for the vegetables, tomatoes, lettuce and avocados are great. I also personally really like a sliced, crunchy and naturally fermented dill pickle.

Portobello burger recipe

Serves 4 to 6

 

Ingredients for the hamburgers

Makes 6 to 8 patties

• 3lbs of ground beef (not too lean ifyou want a very flavorful patty);
• 3 eggs;
• 2 cloves garlic, minced;
• Sea salt and freshly ground black pepper to taste;

Ingredients for the portobello mushrooms

• 6-8 large Portabello mushroons;
• A few tablespoons of olive oil (the amount will depend on how large your mushrooms are, so start with a little and add more as needed);
• 2 cloves garlic, minced;
• Sea salt and freshly ground black pepper to taste;

Preparation for the hamburgers

1. Place the ground beef in a large bowl and add the eggs. Combine until the eggs are evenly mixed through.
2. Mix in the garlic and season with salt and pepper.
3. Form 6 to 8 patties that are slightly smaller than the mushroom caps so they can fit on top once cooked.
4. Place on a preheated grill and cook each side for about 5-7 minutes (the time it takes will depend on the temperature of your grill. I cooked them at medium-low for approximately this time).

Preparation for the portobello mushrooms

1. Rinse the mushrooms and pat them dry.
2. Remove the mushroom stems. The reason for this is because you want your mushroom cap to take the form of the hamburger bun. Do not discard, they can be great for many other recipes, or you can grill them along with the caps.
3. Coat the caps in olive oil and then season with salt and pepper. Do not let the oil penetrate for long, as you will notice the mushrooms will start to get soggy.
4. Place on the preheated grill and cook on each side for about 5-7 minutes.

Now all there is left to do is stack your patty on top of your mushroom and add any toppings you desire. There you have it! The complete Paleo hamburger. Enjoy!

Recipe: Green Chicken Masala

Chicken tikka masala is a curry made with roasted chicken and a red or orange sauce. This recipe differs from the traditional tikka masala in its use of a paste made with fresh cilantro and mint for a green chicken masala. Similarly to the traditional tikka masala though, the combination of Indian spices give a nice and spicy taste to this dish, something not too much unlike other curries.

It should not be confused with chicken marsala, which is an Italian dish made with mushrooms and marsala wine. A great Italian chicken marsala recipe can be found in the cookbook.

This recipe calls for quite a few ingredients, but is really quick and simple to prepare. It should take no more than 30 minutes from start to finish to prepare. Of course, you can substitute the chicken thighs with pork or beef for an equally great result. Beef should give the dish an even bolder taste. Choose tender cuts of meat since the meat cooks quickly, contrary to a stew where the meat cooks slowly and tougher cuts can be used.

• 2 lbs skinless, boneless chicken thighs, cut into 1-inch pieces;
• 1 cup full-fat coconut milk;
• 1 onion, finely chopped;
• 1/4 cup lemon juice;
• 1/2 cup water or chicken stock;
• 4 garlic cloves, minced;
• 2 cups fresh cilantro leaves;
• 1 cup fresh mint leaves;
• 1 jalapeño pepper, chopped coarsely;
• 1 1/2 tsp turmeric;
• 1/2 tsp cinnamon;
• 1/2 tsp ground cardamom;
• 1/8 tsp ground cloves;
• 3 tbsp coconut oil or clarified butter;
• Sea salt and freshly ground black pepper to taste;

Preparation

1. Heat a large skillet over a medium heat and add the onion with the cooking fat. Cook, stirring occasionally, for about 5 minutes, until the onion starts to soften.
2. Add the chicken thighs as well as the turmeric to the skillet and continue cooking, still while stirring occasionally, for about 7 minutes.
3. Meanwhile, place the lemon juice, water or stock, cilantro, mint, jalapeño and garlic in a blender or food processor and process to obtain a smooth puree.
4. After the chicken has cooked for about 7 minutes, add the cloves, cardamom and cinnamon. Cook for another minute.
5. Pour in the coconut milk, season to taste with sea salt and freshly ground black pepper and add the herb puree.
6. Bring to a simmer and let simmer for about 15 minutes, until the chicken is well cooked and tender.

Back to Basics Series Part lll - Recipe of the Month

Once again, continuing with our theme to master the basics, we recommend a breakfast that is high protein, low carbohydrate and moderate in healthy fats.

This was our recipe back in our January 2009 Newsletter. We decided to re-use it as breakfast recipes are still our number one request. You can make a batch of these and store for up to 3 days for a quick, high energy breakfast.

Mini Turkey Sausage & Mushroom Quiche
These crust-less mini quiches are like portable omelets that can be made in advance for those pressed for time in the mornings. Try combining a few of these with a handful of raw nuts for a great breakfast.

Ingredients:

• 8 oz turkey breakfast sausage, removed from casing & crumbled into small pieces (preferably organic sausages)
• 1 teaspoon extra-virgin olive oil
• 8 ounces mushrooms, sliced
• ¼cup sliced scallions
• ¼cup shredded cheese (preferably organic)
• 1 teaspoon freshly ground pepper
• 5 eggs
• 3 egg whites
• 1 cup 1% milk

 1) Position rack in center of oven; preheat to 325F. Coat a nonstick muffin tin generously with coconut oil. (suitable for high heat)

2) Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.

3) Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.

4) Bake until the tops are just beginning to brown, 25 mins. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Recipe: Fish Chowder With Dill

This hearty soup is excellent for arthritis. Turnip makes a sweet, tasty broth with twice the vitamin C of potato. Tablespoon for tablespoon, dill is richer in calcium than cream.

Ingredients:
1-2 Cups Fish or Veggie Stock
1 Cup Onion - diced
4 Stalks Celery and Leaves – Finely Chopped
1 Cup Turnip – peeled and diced small
1 Tbsp Brown Rice Flour
7.5 Ounces Fish of your choice
1 Cup Peas – frozen
1 Tbsp Each – unsalted butter and crispy kelp or dulse flakes
1/2 Tsp Each – Tabasco Sauce and Ocean Salt
2 Cloves of garlic - minced
1 Cup Half and half Cream
4 Tbsp Fresh Dill – finely chopped
Dash Cayenne pepper

1) Combine first four ingredients. On medium heat, in a soup pot, heat stock with onion, celery and turnip. Cover and steam until soft.

2) In a small dish, add a little cold water to flour. Stir into soup pot. Bring soup to just boiling, then reduce heat. Add fish, peas, butter, crispy kelp and Tabasco sauce. Stir until heated through (5 min). Turn off heat and stir while adding salt, cayenne, garlic and cream.

3) Serve Immediately. If not serving immediately, remove from heat and cover, to prevent cream from curdling. Use low slow heat to reheat. Garnish with a tablespoon of fresh dill.

Source: Cooking with Herbs and Spices by Lori Nichols-Davies.

Recipe - Spinach Salad with Crab Meat

Spinach Salad with Crab Meat

Ingredients:|

2 large bunches fresh spinach leaves, washed and dried
1 Walla Walla, Vidalia or Maui sweet onion, sliced thin
2 large tomatoes, sliced thin
Half pound, shredded crabmeat
2 hard-boiled omega 3 enriched eggs, sliced thin

Tear spinach leaves into small pieces and mix with onions, tomatoes and crabmeat. Just before serving, toss with olive oil and a splash of balsamic vinegar and top with egg slices.
 

Serves four
Page 185 – The Paleo Diet by Loren Cordain, Ph.D.

Recipe - Mini Turkey Sausage and Mushroom Quiches

Ref: www.eatingwell.com

We’ve received many request for breakfast recipes that help stabilize blood sugar and provide energy to get through the morning. These crust-less mini quiches are like portable omelets that can be made in advance for those pressed for time in the mornings. Try combining a few of these with a handful of raw nuts for a great breakfast.

Ingredients:

• 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces (preferably organicsausages)
• 1 teaspoon extra-virgin olive oil
• 8 ounces mushrooms, sliced
• 1/4 cup sliced scallions
• 1/4 cup shredded cheese (preferably organic)
• 1 teaspoon freshly ground pepper
• 5 eggs
• 3 egg whites
• 1 cup 1% milk

Directions:

1. Position rack in center of oven; preheat to 325F. Coat a nonstick muffin tin generously with coconut oil. (suitable for high heat)
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Nutrition Information: Per quiche: 90 calories; 5 g fat (2 g sat, 1 g mono); 105 mg cholesterol; 3 g carbohydrate; 9 g protein; 0 g fiber; 217 mg sodium.

Tip: A good-quality nonstick muffin tin works best for this recipe. If you don’t have one, line a regular muffin tin with foil baking cups.

Make Ahead Tip: Will keep for about 3 days in the fridge. 


If you make these let us know what you think, we love getting feedback.  Have a super day!

Something to discuss: What is your go-to breakfast?

Water

How much water should you drink?

Most people are dehydrated. We recently had the pleasure of taking part in a live blood testing seminar. Two thirds of the subjects tested were dehydrated as evidenced by their blood when viewed under a microscope. We can not function optimally when we don’t consume enough fresh, clean water. The main function of water in our bodies is to maintain a stable environment in and around our cells, allowing elimination of waste products from cells and allowing us to acquire sufficient nutrition.

How Much to Drink?
A simple calculation to estimate water intake is bodyweight (pounds) divided by 2 = number of ounces per day. EG. A 200 pound man would need to drink 100 ounces per day.

Evaluate your daily water intake and adjust as needed based on the above formula for optimal health.

RECIPE! Summer Drink
Many people are constantly searching or a tasty recipe to help make protein shakes more enjoyable. Well here it is!

ICED COFFEE PROTEIN SMOOTHIE
Ingredients:
8-10oz cold coffee
1-2 scoops vanilla or chocolate high quality whey protein powder
Cream to taste (organic preferred)
1/2 teaspoon vanilla extract
1-2 teaspoons honey
pinch of cinnamon

Blend all ingredients until smooth.  Serve in frosted mug and ENJOY!

Getting back on track

Spring is here and we are excited to be heading outdoors for our Spring/ Summer Boot Camp as well as our various private Boot Camps that we offer. We may even sneak in some outdoor training with our private clients as well. Thanks to everyone who participated in our Winter Boot Camp and made the event a great success.
Be sure to set your fitness goals for the Spring and stick to your plan! Contact us if we can help get you on the right track.

Our most requested recipes are always desserts. When transitioning into a healthier lifestyle the urge for sweet foods can be overwhelming and often leads to cheating and junk food binges. A great tip is to learn 3 or 4 staple dessert recipes that are quick and easy. Make these recipes when your sweet tooth needs to be satisfied. Email us for free healthy dessert recipes. See the recipe below for Sweet Virginia Pecan Pie. This is a great raw food recipe that takes less than 10 minutes to make and will provide your body
with nutrients, fiber and healthy fats….


Sweet Virgina Pecan Pie

A thick raisin filling topped with whole pecans served in a sweet almond crust.

For the crust:
 2 cups raw almonds, finely ground in the food processor
 1/3 cup agave nectar

For the filling:
 1/3 cup coconut water
 1/4 cup pecans
 1/2 cup raisins

To make the crust – in a mixing bowl, combine the ground almonds and agave nectar and mix well. Press the crust mixture evenly into the bottom and sides of a 5 inch pie tin.

To make the filling – in a high speed blender combine all ingredients and blend until smooth. Spoon the mixture into the pie crust. Top with whole or chopped pecans.

Chill in fridge for 1 hour.

Recipe from RAWvolution by Matt Amsden

Recipe - Roasted Pepitas with Tamari Sauce

A quick and healthy snack food for when you crave something crunchy and savory. Pepitas are pumpkin seeds without the husk and are generally sold at health food stores. They are high in zinc, glutamic acid and healthy fats.

Ingredients:

1 cup pepitas
1 Tbsp wheat free Tamari Sauce or fermented soy
sauce.

Roast pepitas in a dry pan on the stovetop for about 2 minutes or until golden. Add soy or tamari sauce and stir until dry.

Holistic Chef’s Tip # 2

It’s very important to learn healthy foods and recipes that will help you control your craving for various snack foods. Chances are that you cave into your various junk food cravings for sweet and salty foods.
Doing so can sabotage your nutrition plan and prevent real results. It also can kill your momentum causing you to fall off your plan altogether.

A great strategy is to compile a list of recipes that will help satisfy these cravings when they happen. Stock up on the ingredients so that making the recipes is quick and easy. We now run “Healthy Appetizer and Snacks” cooking classes. Contact us for details on running a session in your home. It is free for the host!

Recipe - Gluten Free Nut Flour Crackers (High Protein)

Prep Time: 15 Minutes
Bake Time: 15 Minutes

Ingredients:

1/2cup unsalted organic butter melted
1 cup brown rice flour
2 cups ground almonds
78g protein from plain protein powder
1 tbsp baking powder
2/3 cup water with 1 tbsp honey dissolved
1 tsp sea salt
Parchment paper

1) Make the dough – melt the butter. In a medium bowl, mix the rice flour, ground almonds, protein powder, baking soda and sea salt. Mix honey water into dry mixture and stir in the melted butter. Gently knead to form a moist dough. Turn oven to 350 F.

2) Shape the dough – line a pan with parchment paper. Press dough with fingers into a square pan and flatten with a floured rolling pin until about 1/16th inch thick. Cut to desired size.

3) Bake 15 minutes. Allow to cool for 10 minutes