Healthy Recipies
Breakfast smoothie: place in a blender
- one raw, organic, free range egg
- 1/2 cup organic berries (blueberries, strawberries, etc.)
- 1/2 cup orange juice
- 1 tbs omega 3 fish oil
- 1/2 cup almond or rice milk
- 1 or 2 cups ice
use only organic, free range egg. Do not drink if you have intestinal yeast infection.
Oatmeal:
- non-instant oatmeal
- add real organic butter, sea salt, honey or stevia to taste.
- cook at lower heat
do not eat if you have high gluten sensitivity.
Salad: Put a hand full of each in large bowl
- broccoli(chopped)
- organic, baby spinach(or other dark green lettuce)
- walnuts or almonds
- pumpkin or sunflower seeds
- 1/2 sliced avocado
- diced or shredded carrots
- grape tomatoes or chopped organic red bell pepper
- cabbage
- orange slices
- dried cranberries
- blue cheese or feta cheese crumbles
- cubed/stripped chemical free meat(chicken, turkey, beef or salmon)
- olive oil, squeezed lemon half, salt and pepper to taste or raspberry vinegarette dressing
this is a large, nutrient packed, super food salad. eat it daily. feel free to include other super foods. add olive oil liberally.
Salmon: chose wild caught over farm raised.
- chop 6 mediterranean olives and a large strawberry. Set to the side.
- bake or fry at low heat a salmon filet, wild caught if you can, skin down. do not over cook.
- place filet on plate, skin down and sprinkle on dill weed, salt/pepper to taste.
- spread chopped olives and organic strawberries over filet, drench with olive oil and serve.
- organic strawberry preserves can be spread on instead of chopped strawberries.
i discovered this combo one night with my kids and they loved it. i prefer the sweetness of the strawberry preserves. it goes great with steamed veggies.
Asparagus/spinach omelet:
- whip two organic, free range eggs in a bowl and set to the side.
- finely chop 5 stalks of asparagus or spinach.
- warm asparagus/spinach in olive oil and set to the side. warm only, do not cook.
- cook eggs at low heat in butter and spread asparagus on when eggs are done.
- sprinkle feta/goat cheese over asparagus, fold and serve.
this is one of my favorite dishes. simple, quick and healthy. my kids love it too.
Veggie steam fry: This is simple and nutritious
- dice one sweet potato, cook in real organic butter and little water(for steam), cover and cook in low to med-low temp. for ten mins. or until tender.
- add mix of rich colored chopped veggies, i.e. broccoli, red peppers, onions, pea pods, carrots, asparagus, etc.
- remove from low heat when veggies are still crunchy, add more olive oil, salt and pepper to taste and serve.
Snacks:
- raw almonds, walnuts, raw pumpkin or sunflower seeds
- organic apple slices with almond butter
- veggies with hummus
- organic, baked corn chips with salsa or guacamole dip
Guacamole dip:
two avocados, juice of 1/2 lime, two spoons of salsa, fresh chopped cilantro, pinch of cumin, salt/pepper to taste. mash together in a bowl with two forks and enjoy with organic chips.
