Our Wellness Blog

Cheesy Jalapeno "Cornbread" (Grain-Free, Gluten Free)
Ingredients
2 cups almond flour

3 tablespoons coconut flour

3 teaspoons baking powder

1 teaspoon Celtic sea salt

1/2 teaspoon baking soda

2 teaspoons coconut sugar

2 large eggs, lightly beaten

8 tablespoons unsalted butter or ghee, melted and cooled slightly

1 cup sour cream (or plain, whole coconut yogurt)

2 medium jalapeños, minced (optional)

1/2 yellow onion, minced

1 1/2 cups grated raw Cheddar cheese (omit for Paleo)

Instructions
Preheat oven to 425°F and adjust rack to middle position of oven. Butter an 8 x 8-inch baking dish. Whisk almond flour, coconut flour baking powder, sea salt, baking soda and coconut sugar together in a large mixing bowl. In a separate bowl, whisk together the eggs, butter, and sour cream. Pour sour cream mixture, jalapeños and onions into flour mixture and gently fold all ingredients together. Pour half of the cornbread batter into the baking dish and spread out evenly. Sprinkle the shredded cheese on top, and then pour the remaining batter on top. Bake for 30-35 minutes, or until the top is golden brown.

Crockpot Fisherman’s Stew
Prep Time: 25 minutes
Cook Time: 9 hours
Total Time: 9 hours, 25 minutes
Ingredients:
· 1 leek, rinsed and chopped
· 4 garlic cloves, minced
· 6 plum tomatoes, quartered
· 1 green bell pepper, chopped
· 3 stalks celery, chopped
· 1 onion, chopped
· 1 tsp. fennel seed
· 1 cup white wine or apple juice
· 3 cups clam juice or chicken broth
· 1 lb. halibut steak
· 2 cups uncooked medium shrimp
· 1 tsp. sugar
· 1 tsp. dried basil leaves
· 1 tsp. salt
· 1/4 tsp. pepper
Preparation: In 4 quart crockpot, combine leek, garlic, and carrots and mix to combine. Top with tomatoes, bell pepper, fennel, wine, and clam juice. Cover crockpot and cook on low for 8-9 hours.
Half an hour before serving, cut halibut into 1" pieces and add to slow cooker along with remaining ingredients. Cover crockpot, increase heat to high, and cook 15-20 minutes longer until fish flakes easily when tested with fork. 4-6 servings
*Courtesy of About.com, Busy Cooks

Crockpot Fisherman’s Stew
Prep Time: 25 minutes
Cook Time: 9 hours
Total Time: 9 hours, 25 minutes
Ingredients:
· 1 leek, rinsed and chopped
· 4 garlic cloves, minced
· 6 plum tomatoes, quartered
· 1 green bell pepper, chopped
· 3 stalks celery, chopped
· 1 onion, chopped
· 1 tsp. fennel seed
· 1 cup white wine or apple juice
· 3 cups clam juice or chicken broth
· 1 lb. halibut steak
· 2 cups uncooked medium shrimp
· 1 tsp. sugar
· 1 tsp. dried basil leaves
· 1 tsp. salt
· 1/4 tsp. pepper
Preparation: In 4 quart crockpot, combine leek, garlic, and carrots and mix to combine. Top with tomatoes, bell pepper, fennel, wine, and clam juice. Cover crockpot and cook on low for 8-9 hours.
Half an hour before serving, cut halibut into 1" pieces and add to slow cooker along with remaining ingredients. Cover crockpot, increase heat to high, and cook 15-20 minutes longer until fish flakes easily when tested with fork. 4-6 servings
*Courtesy of About.com, Busy Cooks

Asian vegetables and brown rice donburi with nori ribbons
Donburi is a traditional Japanese dish of hot cooked rice topped with meat, eggs, fish, or vegetables in a flavorful broth. It is a quick and easy meal to prepare and in Japanese culture, this is considered "fast food." Toasted nori is available in Asian markets and health food stores. If burdock roots are unavailable, turnips may be substituted. Burdock can also be found in Asian markets.
Serving Size: 4
Ingredients
5 cups water
2 cups short-grain brown rice
3 cups vegetable broth
½ cup soy sauce (preferably Tamari)
¼ cup mirin (Japanese rice wine)
1 large parsnip, peeled and diced (about 1 cup)
5 small burdock roots, peeled and diced (about 1 cup)
3 medium carrots, peeled and diced (about 1 cup)
2 cups broccoli florets or kale
6 scallions/spring onions, trimmed and thinly sliced
4 teaspoons toasted sesame seeds
¼ cup toasted nori ribbons
Method
1. Bring water to boil in medium saucepan. Add rice and reduce heat to low. Cover and cook for 45 to 50 minutes, or until rice is tender.
2. Combine broth, soy sauce, and brown rice syrup in medium saucepan and bring to boil. Add parsnip and burdock root. Reduce heat to medium-low and simmer for 10 minutes. Add carrots and simmer for 5 minutes. Add broccoli and simmer for 5 minutes longer, or until vegetables are tender. Add scallions and simmer for 1 minute.
3. Portion hot rice into bowls. Ladle broth mixture and vegetables over rice. Sprinkle with toasted sesame seeds and top with a tuft of toasted nori ribbons. Serve immediately. Can also be served with steamed or grilled fish.

Asian vegetables and brown rice donburi with nori ribbons
Donburi is a traditional Japanese dish of hot cooked rice topped with meat, eggs, fish, or vegetables in a flavorful broth. It is a quick and easy meal to prepare and in Japanese culture, this is considered "fast food." Toasted nori is available in Asian markets and health food stores. If burdock roots are unavailable, turnips may be substituted. Burdock can also be found in Asian markets.
Serving Size: 4
Ingredients
5 cups water
2 cups short-grain brown rice
3 cups vegetable broth
½ cup soy sauce (preferably Tamari)
¼ cup mirin (Japanese rice wine)
1 large parsnip, peeled and diced (about 1 cup)
5 small burdock roots, peeled and diced (about 1 cup)
3 medium carrots, peeled and diced (about 1 cup)
2 cups broccoli florets or kale
6 scallions/spring onions, trimmed and thinly sliced
4 teaspoons toasted sesame seeds
¼ cup toasted nori ribbons
Method
1. Bring water to boil in medium saucepan. Add rice and reduce heat to low. Cover and cook for 45 to 50 minutes, or until rice is tender.
2. Combine broth, soy sauce, and brown rice syrup in medium saucepan and bring to boil. Add parsnip and burdock root. Reduce heat to medium-low and simmer for 10 minutes. Add carrots and simmer for 5 minutes. Add broccoli and simmer for 5 minutes longer, or until vegetables are tender. Add scallions and simmer for 1 minute.
3. Portion hot rice into bowls. Ladle broth mixture and vegetables over rice. Sprinkle with toasted sesame seeds and top with a tuft of toasted nori ribbons. Serve immediately. Can also be served with steamed or grilled fish.

Easy Matzo-Crusted Wild Salmon

Serves 4

Kids and adults alike will love this quick and flavorful baked salmon with a light, crunchy crust.

Ingredients

Organic spray oil
1 tablespoon dijon mustard
1 tablespoon of plain yogurt
4 (4-ounce) boneless, skinless wild-caught salmon fillets
3/4 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 matzo cracker, crumbled

Method

Preheat oven to 400°F. Oil a large baking sheet and set aside. In a small bowl, whisk together mustard and plain yogurt. Season salmon all over with salt and pepper. Brush the top of each fillet with some of the mustard mixture and sprinkle generously with matzo crumbs, pressing them down to form a crust. Transfer salmon, matzo side up, to prepared baking sheet and spray with oil. Bake until just cooked through, about 10 minutes.

Nutrition

Per serving: 230 calories (70 from fat), 8g total fat, 1.5g saturated fat, 70mg cholesterol, 570mg sodium, 6g total carbohydrate (0g dietary fiber, 0g sugar), 29g protein *Taken From WholeFoodsMarket.com

Easy Matzo-Crusted Wild Salmon

Serves 4

Kids and adults alike will love this quick and flavorful baked salmon with a light, crunchy crust.

Ingredients

Organic spray oil
1 tablespoon dijon mustard
1 tablespoon of plain yogurt
4 (4-ounce) boneless, skinless wild-caught salmon fillets
3/4 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 matzo cracker, crumbled

Method

Preheat oven to 400°F. Oil a large baking sheet and set aside. In a small bowl, whisk together mustard and plain yogurt. Season salmon all over with salt and pepper. Brush the top of each fillet with some of the mustard mixture and sprinkle generously with matzo crumbs, pressing them down to form a crust. Transfer salmon, matzo side up, to prepared baking sheet and spray with oil. Bake until just cooked through, about 10 minutes.

Nutrition

Per serving: 230 calories (70 from fat), 8g total fat, 1.5g saturated fat, 70mg cholesterol, 570mg sodium, 6g total carbohydrate (0g dietary fiber, 0g sugar), 29g protein *Taken From WholeFoodsMarket.com

Kale Salad with Cranberry Vinaigrette and Walnuts
Serving Size: Serves 8
Adapted from Fine Cooking.

Ingredients

1/2 cup thinly sliced red onion

1/2 cup cranberries

2 oranges, divided

1 tablespoons red wine vinegar

1 teaspoon minced ginger

2 teaspoons raw honey

3/4 teaspoon Celtic sea salt

4 tablespoons extra-virgin olive oil

2 bunches Lacinato Kale, thick end stems removed and thinly sliced

1/2 cup chopped walnuts

Instructions
Place red onion in a bowl and cover with cold water. Set aside. Place cranberries in the bowl of a food processor and pulse 12-15 times until finely chopped. Using a sharp knife, place 1 orange on it's end and carefully cut the skin off. Then turn orange on it's side and thinly slice. Place orange slices in a salad bowl. Cut the other orange in half and using one half, squeeze out 1 tablespoon of juice into a measuring cup. Whisk in red wine vinegar, ginger, honey, sea salt and olive oil. Stir in cranberries. Cut remaining half of orange into thin slices and add to the salad bowl (or you can store it for later use). Place kale and walnuts in salad with sliced orange slices. Drain the onions and add to salad bowl. Pour vinaigrette over kale mixture and toss about 10 times until the leaves are glistening. Let salad sit at room temperature for 1 hour before serving.

Kale Salad with Cranberry Vinaigrette and Walnuts
Serving Size: Serves 8
Adapted from Fine Cooking.

Ingredients

1/2 cup thinly sliced red onion

1/2 cup cranberries

2 oranges, divided

1 tablespoons red wine vinegar

1 teaspoon minced ginger

2 teaspoons raw honey

3/4 teaspoon Celtic sea salt

4 tablespoons extra-virgin olive oil

2 bunches Lacinato Kale, thick end stems removed and thinly sliced

1/2 cup chopped walnuts

Instructions
Place red onion in a bowl and cover with cold water. Set aside. Place cranberries in the bowl of a food processor and pulse 12-15 times until finely chopped. Using a sharp knife, place 1 orange on it's end and carefully cut the skin off. Then turn orange on it's side and thinly slice. Place orange slices in a salad bowl. Cut the other orange in half and using one half, squeeze out 1 tablespoon of juice into a measuring cup. Whisk in red wine vinegar, ginger, honey, sea salt and olive oil. Stir in cranberries. Cut remaining half of orange into thin slices and add to the salad bowl (or you can store it for later use). Place kale and walnuts in salad with sliced orange slices. Drain the onions and add to salad bowl. Pour vinaigrette over kale mixture and toss about 10 times until the leaves are glistening. Let salad sit at room temperature for 1 hour before serving.

One-Pot Chicken and Potatoes
Serving Size: Serves 4
You can make this dish with thighs, breasts or drumsticks - whichever you prefer. Remember, it’s best to purchase a pastured chicken if possible as the nutrient content is much greater than their conventional counterparts. 
Adapted from Donna Hay

Ingredients
3 tablespoons ghee
Celtic sea salt and freshly ground black pepper
8 pieces chicken with skin attached
4 russet (baking) potatoes, sliced into 1/4” slices
1/4 cup capers, drained
5 cloves garlic
1 bunch fresh oregano
1 teaspoon Celtic sea salt
1/2 cup dry white wine (you can substitute with chicken stock)
3/4 cup chicken stock
Juice of 1 lemon
Instructions
Preheat oven to 400ºF and adjust rack to middle position. Heat dutch oven (or a large oven-proof pot) over medium high heat for 2 minutes. Melt ghee in pot and swirl to coat. Season chicken breasts with sea salt and black pepper. Place chicken, skin-side down in the pot and cook until the bottom is golden brown, about 3-5 minutes (the ghee should sizzle when you add the chicken). Using a pair of tongs, remove chicken from the pot and place on a plate (the chicken will not be fully cooked at this point). Place potatoes, capers, garlic, oregano, sea salt, wine and stock in the dutch oven. Scrape any brown bits free from the bottom of the pot (these are full of flavor!). Place chicken on top of potato mixture, put lid on pot and place in the oven. Bake for 10 minutes, remove lid and bake for an additional 20 minutes. Remove from the oven, spritz with lemon juice and serve.