Life at its Best: eat clean

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MARINATED GRILLED VEGETABLES

INGREDIENTS: (all organic if possible)

1 medium zucchini - sliced into bite sized pieces
1 red onion - sliced into rings
1 bell pepper - top and seeds removed and sliced into strips
1 cup mushrooms - halved
1 cup cherry or grape tomatoes
1/2 eggplant - sliced into bite sized pieces

For the marinade:

1/4 cup extra virgin olive oil
2 tbsp balsamic vinegar
1 tsp garlic powder
1 tsp dried basil
Juice of 1 lemon
1/2 tsp sea salt
1/2 tsp black pepper

DIRECTIONS:

Chop up all of the vegetables and place them in a large zip-lock bag.
Mix the marinade ingredients in a bowl. Pour over the vegetables. Place in fridge to marinate for at least 30 minutes.
Heat up your grill to a high direct heat.
Place vegetables on a grilling pan. If you don't have a grilling pan you can use a baking pan or sheet. A pan helps to prevent the veggies from falling through the grill.
Place pan over high direct heat to cook, about 5-6 minutes per side.You want the veggies to get a nice char from the grill, but pull them off before they get too soft.

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Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.OptimumWellnessMN.com

Sauteed or Steamed- in coconut or olive oil, add whatever nuts, spices, herbs, veggies you like!
Raw- salads, smoothies, soups, pesto, as a bread substitute (paleo wraps), or juice it!
Baked- kale chips, put in baked dishes-lasagna, pasta, egg bakes, meatballs, etc.

*Always buy organic kale; it is sprayed with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, deeply colored leaves and hardy stems.

*To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage. Loss of some nutrients in kale—for example, its vitamin C content—is likely to be slowed down through refrigeration.

5 MINUTE KALE PESTO (Serves: about 1 cup - 8 servings, 2 tablespoons each)

INGREDIENTS: (all organic if possible)

2 cups torn kale (no stems) and parsley, combined

½ cup extra virgin olive oil

¼ teaspoon sea salt (more to taste)

1 clove garlic

juice of one lemon

¼ to ½ cup raw almonds

DIRECTIONS:

Pulse the kale, olive oil, salt, garlic, and lemon juice in a food processor until smooth.

Add the almonds and pulse until the almonds are ground to desired consistency.

Serve with pizza, veggies, pasta, crackers, eggs, salads, soups, sandwiches, wraps, etc.

Notes:

I ended up using about 1½ cups kale + ½ cup parsley. But I've made this many times with just about any combination of greens, whether JUST kale, kale and spinach, kale and other herbs.. it is a very flexible recipe. If you don't want this to be vegan, just add a handful of parmesan cheese into the mix. You can also add spicy almonds instead of raw ones for variety.

PANCAKE IN A JAR (Serves 2)

INGREDIENTS: (all organic if possible)

1 cup almond flour

1 tbsp. baking powder (aluminum-free)

2 tbsp. grass-fed butter or ghee

3/4 cup nut milk (or sub. dairy milk)

Blueberries

DIRECTIONS:

Preheat oven 350 degrees F. Combine flour and baking powder in a small bowl, and whisk until combined. Stir in melted butter and milk until batter forms. Place blueberries on bottoms of jars, then fill about halfway with batter. Pancake will rise while cooking. Bake for 20-30 minutes (time varies depending on your oven so check often). Let cool before topping with more butter, blueberries, nut butter, or pure maple syrup.

CUPID KABOBS

INGREDIENTS: (all organic if possible)

Oranges
Strawberries or Watermelon
Purple Grapes or Blueberries

DIRECTIONS:

Use small heart cookie cutter to make strawberry/watermelon hearts. Assemble on wooden skewers as shown in the the photo.

BISON CHILI

421 calories per serving. Makes dinner for two, with leftovers for lunch. Recipe makes 4 servings.

INGREDIENTS: (all organic if possible)

1 Tbsp. extra virgin coconut oil
1/2 medium yellow onion, diced
3 stalks celery, diced
2 cloves garlic, sliced
1-3/4 lb. ground bison

(Elk, venison, or beef may be substituted)

2 tsp ground cumin
2 tsp chili powder
2 tsp thyme
1 (12 oz.) jar salsa (low sodium and no sugar added)
1 (8 oz.) can diced tomatoes (low sodium)
1 (7 oz.) can mild green chilies (low sodium)
2 tsp sea salt (optional)

DIRECTIONS:

Heat a heavy bottomed soup pot over medium-high heat.  When the pan is hot, add coconut oil. Add onions, celery and garlic and sauté until onions are translucent, about 3 or 4 minutes. Next, add ground bison, cumin, thyme, and chili powder. Stir while this cooks, about 5 to 6 minutes. Pour in salsa, green chilies, tomatoes and sea salt. Simmer for at least 1 hour.

Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.OptimumWellnessMN.com

COCONUT OIL FUDGE

INGREDIENTS: (all organic if possible)

1/4 cup coconut oil

1/4 cup cocoa powder

1/2 teaspoon pure vanilla extract

Stevia to taste

Pinch of sea salt

Optional: 2 drops peppermint essential oil

DIRECTIONS:

Measure 1/4 cup of coconut oil and scoop it out into a mixing bowl. Whip the coconut oil with a stand or hand mixer until it’s light and fluffy. Note: If your coconut oil is room temperature and already liquid you can skip this step.

Mix the whipped coconut oil, cocoa powder, vanilla and salt together. Slowly add stevia. Mix in 2 drops of peppermint essential oil if using.
Pour fudge into a 9×5 inch pan (this is a bread size pan). Spread fudge evenly cover the pan with a lid or plastic wrap. Refrigerate until fudge is set and hard, about 4 hours.

Life at its Best

Get Your Grub On

How to Eat Kale (And Like It)

Breakfast in a Jar

Cupid's Arrows

Chilly Night

Coconut Oil Fudge

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