Open-Face Salmon & Avocado Apple “Sandwich”

May 31st, 2018 | no comments

This may look like lunch, but believe it or not, I’ve been eating it for breakfast and can’t believe how nourished and satisfied I feel afterwards.

Yes, I know what you’re thinking: Salmon for breakfast Melanie? Really?!

Hey, don’t knock it till you try it. Savory breakfasts tend to be more satiating because they usually contain some sort of protein, like eggs. Since I’m always trying to mix things up (and because on this particular morning we barely had any food in the house), I came up with this simple recipe that works for breakfast or lunch.

The recipe calls for only five ingredients: Wild Planet Canned Salmon (could also sub Wild Planet Tuna or hard boiled egg), chickpeas, full-fat plain Greek or Icelandic yogurt, avocado, and apple. Whatever you do, please don’t be tempted to use fat-free yogurt (blah!). The creaminess of the avocado really comes through better in the presence of whole milk yogurt. If dairy-free, you could substitute plain coconut yogurt.  

Print Recipe
Open-Face Salmon & Avocado Apple "Sandwich"
A nourishing breakfast (or lunch) full of heart-healthy fats: omega-3 fats from the salmon and monounsaturated fat from the avocado. Add a little chickpea for some extra fiber and serve on apple slices-- the perfect combination of savory and sweet with just the right amount of crunch! 3 Earthfoods per serving: ♥♥♥
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Course Breakfast, Lunch
Servings
serving
Ingredients
  • 1/2 can Wild Planet Canned Salmon, undrained You could also use Wild Planet Canned Tuna or a hard boiled egg
  • 1/2 small avocado, peeled, seeded, and mashed
  • 1/4 cup chickpeas, mashed with fork
  • 2 tbsp. plain, whole milk Greek or Icelandic yogurt Use plain coconut yogurt if dairy-free
  • 1 large organic apple, sliced in half crosswise Leave skin on
Instructions
  1. Add salmon, mashed avocado, mashed chickpeas and yogurt to a small bowl. Mix together until combined. Season with salt and pepper to taste.
  2. Cut apple in half crosswise and save one half for a snack later on! Slice remaining half crosswise into 4 slices. Carefully core each slice with a paring knife.
  3. Spread salmon mixture evenly over four apple slices and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 375; Total Fat: 17 grams; Saturated Fat: 4 grams; Sodium: 500 mg; Potassium: 660 mg; Total Carbohydrate: 36 grams; Dietary Fiber: 10 grams; Net Carbohydrates: 26 grams; Sugar: 13 grams (no added sugar); Protein: 22 grams

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Tropical Turmeric Shake

May 10th, 2018 | no comments

A well-balanced and satisfying shake contains five main ingredients:

  1. A liquid base
  2. Healthy protein
  3. Healthy fat
  4. Veggies and fruit
  5. Functional foods

My Tropical Turmeric Shake uses unsweetened coconut milk as the liquid base, hemp hearts for protein, avocado and MCT oil for healthy fat, fresh kale, lime, mango, and pineapple for veggies and fruit, and fresh turmeric and ginger for functional foods. 

It’s loaded with tons of healing Earthfoods (six servings to be exact). Drink it for breakfast or lunch and I promise you will feel on top of the world! 

Print Recipe
Tropical Turmeric Shake
My shakes are not sweet...and that's by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding an extra serving of fruit or one teaspoon of raw honey. This recipe is gluten, dairy, and grain free. 6 Earthfoods per serving: ♥♥♥♥♥♥
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Instructions
  1. Add all ingredients (except coconut) to a high-powered blender (such as Vitamix, Blendtec or Ninja) in the order listed and blend until smooth. Top with a sprinkle of organic, unsweetened coconut flakes. Enjoy!
Recipe Notes

Click HERE for Earthfood Powder recipe!

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 15 g; Sodium: 65 mg; Potassium: 1125 mg; Total Carbohydrate: 40 g; Dietary fiber: 14 g; Net Carbohydrates: 26 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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Lentil, Quinoa & Kimchi Salad

April 25th, 2018 | no comments

Earlier this week I was doing some serious scrambling for dinner. The refrigerator was full of food but I was empty of motivation. So what did I come up with? Olives, roasted broccoli, and slices of Gouda cheese. Yeah, I know…pitiful, right?

Then I remembered the containers of cooked lentils and quinoa in the refrigerator– these are weekly staples in the Jatsek household, as I like to have them on hand to add as quick nutrition-boosters to salads and even omelets.

I grabbed the jar of Wake Robin Kickin’ Kimchi and what I came up with was a surprisingly tasty and nutritious side salad brimming with protein, fiber, and probiotics! 

Lentil, Quinoa & Kimchi Salad makes for a great side dish or a standalone lunch. I’m sure you will love it! 

Print Recipe
Lentil, Quinoa & Kimchi Salad
Thanks to the addition of just a couple spoonfuls of kimchi, this little salad packs a flavorful punch! Kimchi is a staple in Korean cuisine. A blend of fermented daikon radish, carrot, onion, bok choi, apple, red pepper, ginger and garlic, kimchi is a wonderful source of friendly bacteria, called probiotics. This recipe is vegan, dairy free, and gluten free. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Cook lentils and quinoa according to package directions. Boil an entire bag of lentils and extra quinoa and store in an airtight container in the refrigerator. Use throughout the week in soups, sauces, salads, casseroles, and omelets!
  2. Toast pumpkin seeds in toaster oven or in a skillet over medium heat until golden brown. Be careful because they can burn quickly!
  3. Add all ingredients to a bowl and mix thoroughly until combined. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 125 mg; Potassium: 195 mg; Total Carbohydrate: 38 g; Dietary fiber: 10 g; Net Carbohydrates: 28 grams; Sugar:  3 g; Protein: 13 g

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Pesto Zucchini & Bean Pasta (low glycemic, gluten free, dairy free, vegan)

March 12th, 2018 | no comments

  • Healthy fat? Check!
  • Oodles of plant protein? Check!
  • One-third of your daily fiber requirement? Check!
  • Diabetic-friendly? Double check!
  • Earthfood abundant? Check…at 5 Earthfoods per serving!

I may be a bit biased, but I think it’s fair to say this recipe has it all—AND you’ll have it on the table in less than 30 minutes.

If you love the flavor of pesto, you will LOVE this recipe. It’s delicious served hot or cold, and is vegan and allergen-friendly (gluten/dairy-free). Can’t find pomegranate this time of year? No problem! Simply leave them out or substitute with a sprinkle of dried cranberries. It’s more the color I’m after here.

This is the second recipe I’ve shared using Explore Cuisine Organic Edamame and Mung Bean Fettuccine. I love this pasta because it is made strictly from beans. That’s it! Here’s the other recipe if you’d like to give it a whirl: Basil & Sun-Dried Tomato Bean Pasta.

Print Recipe
Pesto Zucchini & Bean Pasta (low glycemic, gluten free, dairy free, vegan)
A light dish, gentle on the blood sugar and chock full of nutrition! Serve it warm or cold and top with a piece of wild salmon if desired! 5 Earthfoods per serving: ♥♥♥♥♥
Course Dinner, Lunch
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 box Explore Cuisine Organic Edamame and Mung Bean Fettuccine -cooked according to package instructions and drained
  • 16 oz. spiralized zucchini -or two large zucchini if spiralizing on your own!
  • 2 handfuls fresh basil
  • 4 cloves garlic -peeled and chopped into big chunks
  • 1/4 cup pine nuts
  • 1/2 cup extra virgin olive oil
  • 3/4 tsp. coarse sea salt
  • 1/2 cup pecans -chopped and toasted
  • 1/2 cup pomegranate arils -arils are the seeds of the pomegranate
Course Dinner, Lunch
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
  • 1 box Explore Cuisine Organic Edamame and Mung Bean Fettuccine -cooked according to package instructions and drained
  • 16 oz. spiralized zucchini -or two large zucchini if spiralizing on your own!
  • 2 handfuls fresh basil
  • 4 cloves garlic -peeled and chopped into big chunks
  • 1/4 cup pine nuts
  • 1/2 cup extra virgin olive oil
  • 3/4 tsp. coarse sea salt
  • 1/2 cup pecans -chopped and toasted
  • 1/2 cup pomegranate arils -arils are the seeds of the pomegranate
Instructions
  1. Add basil, garlic, and pine nuts to food processor and pulse until finely chopped.
  2. Add olive oil and salt and pulse until blended. If it's too thick, add a little more olive oil.
  3. Mix fettuccine with sauce until thoroughly combined. Gently fold in zucchini, pecans, and pomegranate. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 310; Total Fat: 25 g; Saturated Fat: 3 g; Sodium: 225 mg; Potassium: 700 mg; Total Carbohydrate: 16 g; Dietary fiber: 9 g; Net Carbohydrates: 7 grams; Sugar: 5 g; Protein: 14 g

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Super Succulent Seasoned Chicken

January 16th, 2018 | no comments

 

Chicken doesn’t have to be dry my friends! I’ve made this recipe at least a couple of dozen times and it always turns out perfectly moist and tender.

Being a “born-again” meat eater, I was a bit nervous about cooking meat. After all, the year 1994 marks the last time I actually ate meat…and it was prepared by my mother. 🙂

This recipe is so simple and uses nothing but spices, sea salt, and extra virgin olive oil.

Looking for quick lunch ideas throughout the week? Prepare double the recipe and store the leftovers in the refrigerator! When you’re ready:

  • Slice into strips and add to a green leafy salad.
  • Cut into chunks and mix with avocado oil mayo, diced grapes and chopped red onion and celery!
  • For a warm and savory lunch, shred and stir into a small bowl of prepared steel cut oats, along with diced avocado, fresh herbs, and leftover veggies from last night’s dinner.
Print Recipe
Super Succulent Seasoned Chicken
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 2 boneless and skinless chicken breasts I like either Organic Smart Chicken or Gerber Amish Farm Chicken
  • 1 tbsp. extra virgin olive oil
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. chili powder
  • 1/2 tsp. Sea salt
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
  • 2 boneless and skinless chicken breasts I like either Organic Smart Chicken or Gerber Amish Farm Chicken
  • 1 tbsp. extra virgin olive oil
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/4 tsp. fresh ground pepper
  • 1/4 tsp. chili powder
  • 1/2 tsp. Sea salt
Instructions
  1. Preheat oven to 450 degrees.
  2. To tenderize, pound chicken breasts to an even thickness.
  3. Pour oil in a baking dish and coat both sides of chicken with oil.
  4. Add garlic powder through salt to a small bowl and mix together. Evenly coat both sides of chicken with spice mix and rub in with clean hands.
  5. Bake for 15-20 minutes until internal temperature reaches 165 degrees. Then remove from oven and cover pan with foil and let rest for 10 minutes to allow the juices to settle.
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Cranberry Apple Tuna Salad Jar

December 26th, 2017 | no comments

Tuna salad is an easy and economical lunch solution…but unfortunately, the mayonnaise that typically dresses it, is full of preservatives (calcium disodium EDTA) and pro-inflammatory omega 6 oil (soybean oil). No thank you!

My version of tuna salad uses a simple five-ingredient homemade Avocado Mayo: avocado, lemon juice, extra virgin olive oil or avocado oil, sea salt, and cayenne pepper. I also like a bit of crunch to my meals, so I added chopped celery, apple and red onion. A sprinkle of organic cranberry raisins gives it a nice kiss of sweetness!

I’m a little picky with my tuna too. Safe Catch Tuna is a sustainably caught, omega 3-rich tuna that is tested for mercury content and meets the company’s purity standards— which are even more strict than the FDA mercury action limit.

Instead of bread, I like to serve my tuna salad on Flackers crackers or with a combination of sliced cucumbers, celery sticks, jicama slices, sliced radishes and sweet mini peppers. 

Print Recipe
Cranberry Apple Tuna Salad Jar
Tuna salad is an easy and economical lunch solution. My version uses sustainably caught, low mercury tuna, dressed with a simple five-ingredient homemade avocado mayonnaise and mixed with chopped celery, apple, red onion, and a sprinkle of organic cranberry raisins. Toss it all in a mason jar and lunch is served! 1 Earthfood per serving: ♥
Course Lunch
Prep Time 10 minutes
Servings
serving
Ingredients
  • 2 tbsp. Avocado Mayo (see Recipe Notes below) You could also use Chosen Foods Avocado Oil Mayo
  • 5 oz. can Safe Catch Wild Tuna
  • 1 tbsp. organic dried cranberries
  • 1/2 small apple, diced with skin on
  • 1/2 small celery stalk, diced
  • 1 tbsp. red onion, diced
  • Sea salt and pepper to taste
Course Lunch
Prep Time 10 minutes
Servings
serving
Ingredients
  • 2 tbsp. Avocado Mayo (see Recipe Notes below) You could also use Chosen Foods Avocado Oil Mayo
  • 5 oz. can Safe Catch Wild Tuna
  • 1 tbsp. organic dried cranberries
  • 1/2 small apple, diced with skin on
  • 1/2 small celery stalk, diced
  • 1 tbsp. red onion, diced
  • Sea salt and pepper to taste
Instructions
  1. Combine all ingredients in a small bowl. Spoon into mason jar, secure lid, and store in refrigerator. Serve with a side of Flackers crackers or boost up your Earthfoods and serve with a combination of sliced cucumbers, celery sticks, jicama slices, sliced radishes, sweet mini peppers sliced in half and cleaned. Use the veggies to scoop salad out of jar!
Recipe Notes

Click HERE for Avocado Mayo recipe.

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