Archive for whole 30

Tasty Turkey Burgers with Apple and Fennel

tasty turkey burgers

Does the title of this post sound like an oxymoron to you? Then you are the perfect person for this recipe!

I don’t usually eat turkey burgers because they’re often dry or tough and sustainably/morally farmed turkey is hard to find in NC. However, turkey is such a fabulous source of lean protein that I made an effort to find some good-quality ground turkey and create some of my own delicious recipes!

The first recipe up is for a tender, juicy turkey burger. Dicing 1 apple and 1/2 a fennel bulb not only gets moisture into my turkey burgers, but introduces produce as well. These turkey burgers turn up a notch with the addition of a dried apple slice, caramelized red onions, spicy mustard, and brie or cheddar cheese (if you’re into that).

For my tasty turkey burgers, you will need 30 minutes and …

  • 1 pound of ground turkey
  • 1 apple
  • 1 fennel bulb
  • 1 teaspoon of salt
  • 1/2 tablespoon of black pepper
  • your desired turkey burger “accoutrements” but I suggest aged cheddar or brie (if you can have cheese!) and caramelized onions (thinly sliced red onion, cooked slowly on the stove top in ghee)
  1. Preheat oven to 375 degrees
  2. Chop 1 apple ( I used fuji) and 1/2 a fennel bulb into small pieces the size of your pinky nail
  3. In a bowl, combine your ground turkey with chopped fennel and apple, and season with salt and pepper. You will use much more pepper to add a kick to your burgers and to limit salt. These flavors speak for themselves!
  4. Create patties the size of your palm or fist. 1 pound should make 4 patties.
  5. Place on a baking sheet covered with parchment paper or silicon
  6. Bake on each side for 10-12 minutes
  7. Top your burger as desired and eat over salad!

Boullabaise and Crispy Salmon Skin

Boullabaise

I’ve been taking full advantage of the fresh seafood markets, and thought there was no better way this week than to try my own version of the Boullabaise we had at Galatoire’s in New Orleans in February. It was a rare unfried/ un-rouilled  seafood treat I could have there.*
The result was something fabulous, and also different from our regular old meals of salmon/sushi/cauliflower/steak/salad…repeat. It will definitely join the “fancy meal” repertoire!

One of my goals while we are living here is to learn how to filet my own fish. The fish market gentleman were flashing me grins, insisting I must want a filet of my Rainbow Grouper and head off shrimp, so I politely took them up on the filets and did the heads myself, saving a few for garnish!

I also used mussels in my recipe because we love them and eat them a lot! Clams are just as good! And if you have lobster, PLEASE throw it in! We had eaten all our lobster the night before, so I just had the stock.

Elisabeth’s Cajun Boullabaise (serves 2-4)

You will need 1 hour and….

2 tomatoes, rough chopped
1 onion, peeled and chopped
4 garlic cloves, diced
1 can organic tomato paste
6 cups of fish stock ( I used lobster because it’s what I had. NEVER throw away your shellfish shells or fish bones! They make super stocks!)
1 lb. white fish like Cod or Grouper
1 lb Shrimp (save some heads!)
3 lbs. mussels and/or clams
2 threads or pinch of ground saffron
1 tbsp. cayenne pepper
2 bay leaves
1 lemon
generous s+p
olive oil
red wine

Directions:
1. In a large mixing pot, combine tomatoes, onions, garlic, and olive oil on medium heat for 5-7 minutes.

2. Add stock and tomato paste and bring to a boil, 5 minutes, then turn down to simmer.

3. Once on simmer, add all herbs and spices, fish and shrimp, let cook 3-5 minutes.

4. Add in 1/2 cup of red wine and shellfish for the final 2 minutes. They will open up when your Boullabaise is ready to serve!

I wouldn’t recommend this dish for a LARGE crowd, but it is a stunner for 4-6!

*Some Boullabaise recipes do have a rouille, which includes flour, but it’s not necessary for thickness or taste!

Here is a photo of me preparing the lobster that made our stock. Thanks for the Wedding gift, Auntie Anne 🙂

lobster stock

 

AND Check it out! I burned myself in the process, but I discovered the secret to REALLY crispy salmon skin!
Using coconut oil as your base, get your cast iron pan super hot on Medium-high heat.  Leave your salmon out while the pan heats and pat it as dry as you can, then score the skin in 5 swift motions with a sharp knife. GENTLY place your salmon in the hot oil and cook for 4-5 minutes, then flip over and finish! It’s PERFECT!

crispy salmon skin

crispy salmon skin

Guest Post: Butternut Fennel Leek Soup

Make new friends, but keep the old. One is silver and the other, gold.

One of the best parts of being an adult is finding true inspiration and fulfillment from your friendships. I’m really proud and lucky to say that I’ve been friends with Lori and Far for 15 years now, and they each inspire me in different ways. I’m totally humbled to think that my recipes and health lifestyle have inspired some of their own cooking. Far designed this website and Lori created and wrote this recipe with (ME?!) in mind. I’m excited to share that it is delicious and the perfect healthy way to warm up your icy weekend! Go get your ingredients quick, before the storm! And enjoy being snowed in this weekend.


This took me about 1.5 hours to make from start to finish. It has a very good earthy flavor and I think the
ginger does kick it up a notch, so feel free to use less if you prefer. If you don’t have a hand mixer (immersion blender) you can use a blender but be careful because it will be hot, so only fill it up half way! Also, I have read other recipes that call for coconut milk to thicken it up. I decided against it because once it’s all mixed together, I feel like its rich and thick enough. Here is how I made this soup. I think this is a good base and you can add or subtract anything to suit your taste. I thought, “Liz would have some good input!”

Butternut Fennel Leek Soup- Paleo, Whole 30, Dairy and Gluten Free

You will need 1-1.5 hours and:

1 butternut squash (cut in half and seeded)
1 fennel (separate stalks and fronds from bulb- fronds can be used to garnish)
2 leeks
ginger root (as mush as you want) I used almost an entire root- but
you can use 1-2 inches)
juice of 1 lemon
3-4 garlic cloves
salt and pepper to taste
smoked paprika
olive oil- just enough to coat the veggies and a little to cook the
fennel stalks and ginger
garlic powder

  1. Preheat over to 350
  2. Chop up fennel bulb into 8ths, and cut leeks in half (I barely cut the
    end off and then just up to where the green on the stalk gets super
    dark- about 5 inches)
  3. Combine in a bowl with garlic powder, salt and pepper and olive oil
    enough to coat.
  4. Then take butternut squash halves, drizzle with olive
    oil, garlic powder, salt and pepper to taste. put on greased baking
    dish and surround with leek and fennel and bake about 40-50 minutes or
    until butternut is soft and easy to scrape out and the edges of fennel
    and leek are brown.
  5. Thinly chop up the fennel stalks, ginger and mash the garlic,
    throw into a pan and saute with salt and pepper to taste until almost
    caramelized- add some smoked paprika to taste. Add in the lemon juice.
  6. Then add about 4-6 cups chicken stock, simmer until the veggies in the oven are done.
  7. Finally, take a spoon and scoop out all of the butternut squash -should
    come out very easily and have nothing left but the skin, discard skin
    and transfer everything into a big pot. simmer for about another 5
    minutes. Take a hand mixer and mix everything until smooth- taste test
    it and see if it needs anymore salt
  8. Scoop into bowls and garnish with fennel
    fronds. Enjoy!

I LOVE how Lori uses EVERY part of the Fennel in this. Very clever and professional. Let me know if you guys try this out!

Crispy Cauliflower Pizza Crust the right way

crispy cauliflower pizza crust
This is a legit good recipe. Who wants soggy fall apart crust? I want crispy cauliflower pizza crust, don’t you?! I was a little shocked when I was perusing online for a cauliflower pizza crust recipe. So many included starches or creamy cheeses (what?!) and one I actually tried (with 3 eggs in it) tasted more like an omelet. I hope this one is fine-tuned enough that it’s just perfect! It’s hard to trust recipes on the internet these days, but I think the pictures are justification! This is also a note about staying AWAY from the gluten free crusts on the market. They may help with gluten intolerance, but they are too often packed with bad ingredients that result in higher calorie and fat content, so they are DEFINTELY not for the person looking to stay slim.

Ingredients

1/2 head of cauliflower (I rice the entire thing and freeze the other in baggies for use later)
2 tablespoons of coconut flour
1 egg
1.5 cups of Parmesan (sub with non-dairy cheese if necessary, but Parmesan has TRACE amount of lactose)
dried italian herbs
2 cloves garlic, finely chopped
* I don’t use salt because I usually use salty ingredients like homemade pesto, prosciutto, or anchovies. You can salt it to tastes if you like.

Directions

  1. Pre-heat oven to 450 degrees
  2. Break cauliflower into florets
  3. Lightly blend until you get a “rice like” consistency- (makes about 2-3 cups)
  4. Using a cheese cloth or a dish towel, squeeze excess water from cauliflower (should get 1/4 to 1/2 cup)
  5. Transfer cauliflower to a bowl and combine remaining ingredients
  6. Heat cauliflower “dough” mixture in a double boiler until cheese is melted and it is warmed through and sticking together {it wont be as sticky as normal dough ;)}
  7. Take dough and spread VERY thin 1/4 -1/8 inch onto a sheet pan lined with parchment paper
  8. Bake crust for 20-25 minutes until edges are dark brown
  9. Add your sauce and toppings and heat under a broiler for 3-5 minutes
  10. My toppings include: homemade pesto, prosciutto, more parmesan, and leftover veggies from previous dinner! if you like tomato sauce, then Trader Joe’s has some great natural options with no additives.

A Week of Whole 30 prep: salads, snacks, and meals

a Week of whole 30 prep Practice makes perfect when it comes to paleo and whole food recipes, so after almost 2 years on a Paleo-ish & Selective Carbohydrate diet (SCD), I have an easier time with the few things I do have to give up. I know it’s hard when you are doing a 30 day challenge because it almost feels as if you finally get the hang of cooking, planning, and filling yourself up after that month. Hopefully, the groove you get in after about 3 weeks is what keeps you going down this path, eating more of what we were meant to eat as a species, for your improved health and thriving! Here are some of the tricks of the trade to get you through your first full week of our 30 Day Clean Eating Challenge.

  1. Planning ahead is key. I make a Large salad on Sunday evening, and there are some fabulous options all over my blog, like this one. This week, since I try to east seasonally, I mixed up an entire head of Tuscan Kale (which is my favorite because it is so hearty and stands up to creamy dressings), a bag broccoli slaw veggies, which is essentially julienned sliced broccoli and carrots, and raw Brussels sprouts that I shredded in my food processor by pulsing for a few minutes. I pre-dress this salad with with a cup of homemade salad dressing since these are all hearty veg. Tuscan kale either needs to be “massaged” or softened in dressing before eating it raw. This salad will be my base for all lunches this week, and I’ll add variety to the meal by changing up my protein anchovies, tuna, free range chicken, etc. Before dressing and dividing it up, I took out a sheet pan’s worth to coat in olive oil and roast for our dinner tonight, alongside bison patties.
  2. Every time I make soup or chili, I make a huge pot in my slow-cooker, and store half in the freezer immediately. This week, I get to take out 2 soups and a bison chili, and each will provide us with at least one dinner. This means my only prep for dinner those nights is to a) make a few bacon wrapped dates  to go on the side of my cauliflower soup, b) chop up some cilantro and green onion for my curry soup, and throw them in a green salad to go on the side  and c) slice some avocado for my chili.
  3. During Whole 30, I always have a large head of cauliflower in my crisper, ready to be called upon for my other dinners This week, I will take a sharp knife and cut the head in half. One half will be pulsed in my food processor until it is a grainy rice, and will be pan fried in one egg then mixed with vegetables, shrimp, coconut oil, and coconut aminos for my cauliflower fried rice. The other half will have a bit more processing to go through, when I turn it into my cauliflower pizza crust recipe, coming to the blog tomorrow!

This is a really simple way to get all your lunches and dinners out of some good produce and minimal prep.  I go with smoothies or smoothie bowls packed with fibrous chia and flax to keep me full in the morning. If I do get hungry before lunch, My array of mid-morning snacks include: 1/2 cup of macadamia nuts, pistachios, 2 soft boiled eggs, extra bacon wrapped dates from dinner, almond butter on celery, 1 piece of fruit,  or a palm full of plantain chips.

Ok, get to prepping! I hope this was helpful for a week of whole 30 prep!

Paleo on the Go: 3 simple and filling lunch ideas for the woman on the move!

Today’s post is brought to you buy the 3 S’s of our modern lunch time: salad, sandwich or soup (or one of each). I don’t have as much time in the kitchen now that I have 3+ jobs and my sanity to keep, but these are some paleo on the go items that keep me happy and healthy!

  1. As of late, my go to lunch is a Paleo Caesar Salad with this amazing dressing from Primal Palate and anchovies on Romaine. My favorites are only 1.69 per can at Trader Joe’s and 120 calories per can with 8 g of protein! WHAT!? If you don’t have a taste for anchovies, acquire one! Seriously, if you are missing potato chips or salty fries, then this is a great way to curb that craving! prepare the dressing the night before. You can even use this recipe in a “mason jar salad” if you like. Just remember! Dressing on bottom, lettuce in between, anchovies on top!
  2. Cabbage leaves and Collard leaves are the new sandwich wraps to reach for. No more iceberg! Yesterday I had two cabbage leaves filled with Dijon, sliced turkey breast, tomato, and avocado and dipped them in homemade mayo (egg yolks +olive oil). It was decadently delicious. I use the collards more frequently with larger wraps like turkey burgers and bison burgers, It adds amazing flavor and nutrients, but those do need to be cooked (or at least blanched) There aren’t any excuses when it’s as easy as making a sandwich.
  3. It’s that time of year again when we can warm up soup for lunch and try not to drip it on our snuggly sweaters and scarves! My freezer is stocked right now with bison chili, cauliflower soup, and lemongrass pumpkin soup because I have to have back up. Here’s another quick option for you if you aren’t as over-prepared as me for a September blizzard 🙂
    Roasted Root Veg Soup
    -Preheat oven to 425 degrees. On one pan, roast: 2 sweet potatoes, 1 large yellow onion, 2 lbs of carrots (1 bag), and one head of garlic for 25 minutes. Cover vegetables with olive oil and sea salt.
    -In small batches, use a blender, immersion blender, or food processor to incorporate 4 cups of chicken broth and 3 tbsp. pure maple syrup
    -Season with herbs of your choice!

low-fat roasted winter vegetable soup recipe | writes4food.com

 

Bison Chili with Avocado

bison chili with avocado

You can read all about my passion for bison chili and reasons that it is better for you in burger or chili form than ground beef in my article on Mind Body Green.

Acorn squash isn’t quite in season yet, so I used the last of my summer squash and zucchini for this recent addition to the foods I’m freezing for my Whole 30 Challenge starting next week!

Additional ingredients? Aromatics: celery/carrots sauteed in ghee go into any chili I make, and I threw in some of the gorgeous hot and sweet peppers I got from my CSA.

Chili is all about generous seasoning, so I do healthy shakes of my garlic salt, cayenne, turmeric for health, and chili pepper. Most people like onions in their chili but they often cause bloat and are hard on digestion (FYI)

Finally, you have to mix in a large can of organic tomatoes, such as this from Trader Joe’s, 1 can of black beans, and a can of your broth of choice (beef, chicken, vegetable) I just do whatever I have on hand, which happened to be beef this time.

I like to garnish my Chili with several avocado slices and/or jalapenos! What do you guys think?

 

Super Soul Sunday- Whole 30

Who is joining me for 30 days of healthy living this fall? We start THIS Thursday, September 10th, and I am so excited for the transformations ahead! If you crave change in your life, your health, your body, your relationships, then you have to start doing things differently. Happy Super Soul Sunday- Whole 30 edition.

Super Soul Sunday- Whole 30