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Clean Eats

Clean: Massaged Seed + Kale Salad

Clean: Massaged Seed + Kale Salad

Light and fresh, perfect atop grains with lean protein on the side. Vibrant purple, luteal supporting sesame and pumpkin seeds, heart supporting green kale.

This one is worth five minutes of your time.

2 Handfuls Lacinto Kale, stems removed and sliced into ribbons

1/4 each Fennel Bulb, sliced thin

Juice of 1/2 Lemon

1 tsp Tahini Pase

2 tsp Pumpkin Seeds

1/4 cup Fresh Mint Leaves

1/2 cup Raddichio Leaves, torn

1 each Persian Cucumber, sliced

Fennel Fronds

Salt/Pepper

To Prepare:

1. Combine kale, fennel, lemon juice, tahini and seeds in a large bowl.

2. Massage using clean hands to break down the cellulose in the kale for 5 minutes.

3. Toss in the cucumber and raddichio and season with salt, pepper and fennel fronds

 

Serve With:

Baked Wild Halibut: Broiled for ten minutes and seasoned with salt, pepper, lemon juice and lemon zest

Warm Cast Iron Zucchini: Sliced zucchini seared in a cast iron for 5 minutes, until golden

Brown Jasmine Rice: Cook with shredded purple sweet potato, coriander and cilantro

 

Clean: Charred Chickpea Caesar Salad, Bright Lemon Chicken, Spring Succotash

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Clean: Charred Chickpea Caesar Salad, Bright Lemon Chicken, Spring Succotash

Salad as a meal, with a combination of cool, crunchy, room temp, and sometimes warm components often equates to a people pleaser, and in this case an audience of both young and old(er) enthusiastic eaters.

The secret to super bright simple baked organic pasture raised chicken breasts is in the zest.  A large amount of lemon zest transforms chicken breast into a perfectly sliced salad topper.  Drizzled with a pungent dressing in this case chickpea Caesar, that while it is not a traditional caesar, I leverage heavy amounts of black pepper when making mock versions of the classic creamy dressing.

 

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Chickpea Dressing

14 ounces Organic Chickpeas, drained and rinsed.

Juice of 1 Lemon

Zest of ½ lemon

1 Tbsp Freshly Ground Black Pepper

1 Tbsp Apple Cider Vinegar

¼ cup Extra Virgin Olive Oil

2 Garlic Cloves

1 tsp Sea Salt

2 tsp Maple Syrup (optional)

Water to thin.

1.     Combine the above ingredients in a high speed blender. Thin with water as needed until the consistency is that of a sauce.

Spring/Summer Succotash

3 Ears Corn

2 Cloves Garlic

1/2 cup Basil Leaves

1 Pint Cherry Tomatoes

2 each Zucchini

1 each Lemon

Salt/Pepper/Olive Oil/Chili Flake

 

1. Remove corn kernels using a knife and set aside.

2. Dice zucchini, mince garlic, chiffonade basil leaves and halve cherry tomatoes. 

3. Heat olive oil in a skillet and add corn and garlic. Sautee until caramelized, about 3 minutes.

4. Add zucchini and continue to sautee for 2 minutes.

5. Remove the vegetables and toss together with the juice of a lemon, the cherry tomatoes and the basil.

6. Season with salt and pepper as needed. Add chili flake as desired.

Lemon CHicken

3 Each Lemons

1 Pound Organic Pasture Raised Chicken Breast

3 Tbsp Olive Oil

1 tsp Sea Salt

1/4 Cup Basil

1 tsp Black Pepper

2 each Garlic Cloves

1. Zest lemons into a bowl and add minced basil, garlic, salt and pepper.

2. Add olive oil and the juice of 1 lemon.

3. Add chicken breast and massage using clean or gloved hands for 4 minutes.

4. Place chicken breast on a lined sheet tray and bake in a 400F oven for 15 minutes.

5. Remove chicken and squeeze the juice of 1 lemon over the top. Allow the chicken to rest for 5 minutes before slicing each breast into 1/2 inch pieces.

 

Potato Croutons

1 Pound Baby Potatoes

1/4 cup Basil

2 Tbsp Olive Oil

Salt/Pepper

1. Rinse potatoes and toss with olive oil,.

2. Blister in a 450-475 F oven for ten minutes.

3. Remove from the oven and toss with salt, pepper and fresh basil.

 

Charred Romaine

6 Spears Romain Lettuce

1. Cut romaine spear into 1/4s 

2. Lay spears on a sheet tray and place under the broiler for 4 minutes to char slightly.

3. Place on a plate and top with succotash, potatoes, sliced chicken breast and drizzle with chickpea dressing.

4. Serve with additional lemon on the side.

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Furthermore: Trending Coconuts

Furthermore: Trending Coconuts

I love contributing thoughts, recipes and new ideas to Furthermore!

It's important to drink water when you consume activated charcoal to help it [and any toxins it picks up] move through your system," says Katzie Guy-Hamilton, food and beverage director at Equinox.

 

Check out Julia's coconut harmony bowl on Furthermore

to being #cleanenough

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Katzie

Furthermore: Baby Broccoli and Gribiche

Furthermore: Baby Broccoli and Gribiche

The hybrid topping: Flavor packed like a condiment, light enough to be used as a main component. I love this gribiche recipe, leveraging heart healthy eggs.


Gribiche is a sauce made with hard boiled eggs, capers and dijon. I like to leave mine with more texture and amp up the bright flavors with plenty of lemon. 

Whip this up for an easy side, lunch or dinner.  Enjoy solo, atop greens or grains or along with omega rich arctic char or wild salmon. 

Check out the recipe on Furthermore!

its all #cleanenough

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Katzie

Furthermore: 4 Food Choices to leave in 2017

Furthermore: 4 Food Choices to leave in 2017

We are almost halway through 2018. How is your year looking?

Don't panic, a pause and reflection is essentinal to staying or getting back on track. I am right here with you.

Check out my thoughts on Furthermore on the food trends to leave in 2017- if you haven't already done it, there is no time like the present!

You are #cleanenough

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Katzie

Clean Eats: Low Roasted Salmon

Clean Eats: Low Roasted Salmon

This isn't slow salmon, it's low salmon. Dressed with fresh herbs and tender every time. Blackenedsalmon has had its comeback with the everything in a bowl mentality, so I invite you to take a bowl break and revisit tender salmon.  Great with a side of greens and baby potatoes.

Low Roasted Salmon

Oven: 250F

1 Large Salmon Half (about 1.5 pounds) (de-boned)

1 bunch Rosemary (5 sprigs)

1/2 cup Olive Oil

1 small Red Onion

1 tsp Sea Salt

1 tsp Black Pepper

2 cloves Garlic

1 bunch Mint (1 large handful of leaves)

1 Tbsp Red Wine Vinegar

1 each Lemon

1. Place salmon on a foil or parchment lined sheet tray skin side down.

2. Combine rosemary, 1/3 of the onion, 1 clove of garlic, salt and pepper in a kitchen-aid food processor.

3. Blend to process. Spread evenly and generously over the salmon.

4. At this point you can place the salmon in the fridge for later or allow it to sit on the counter for 20 minutes.

5. Before cooking, allow the salmon to sit out for 20 minutes. Let oven preheat to 250F

6. Thinly slice the remaining onion and lay slices on top of the salmon.

7. Thinly slice half of the lemon and place on top of the salmon.

8. Place the salmon in the oven and allow to roast for 30 minutes until it reaches 140F.

Meanwhile (Make the Mint Sauce)

9. Make a quick mint sauce by rinsing out the food processor and combining the mint leaves, 1 garlic clove, red wine vinegar and remaining 1/4 cup of olive oil. Season with salt and pepper if desired

10. When the salmon comes out of the oven dress it with dollops of mint sauce and serve with lemon wedges.

 

 

Clean Eats: The Healing Kit

Clean Eats: The Healing Kit

What is a healing kit?  This version is focused on your desk lunch or your pantry.  This is your go to for a simple salad dressing, anti-inflammatory salt blend (hey turmeric), rosemary infused oil for focus, oregano oil to be your ultimate antimicrobial drizzle on any pre prepped food, lemons because your dressing, water, hot water and life loves them, walnuts and pepitas for that omega boost and satisfying crunch and limes to switch it up.

 

This healing kit can live in your pantry or at your desk and it is everything!  No longer will any meal or moment be boring. 

I find myself using the oil for all of my meals, grabbing a lemon on the regular, using the turmeric salt for my morning eggs...the list goes on.

Make your healing kit at Furthermore.com!

 

 

Clean Eats: Noosh Wrap

Clean Eats: Noosh Wrap

What a glorious wrap. I love the texture, the flavor and the simplicity.  
 

Japanese eggplant is less bitter than Italian eggplants which is perfect for this straightforward preparation. Essentially you score and roast eggplant, scoop out the meat and create a fantastic filing.  By refilling the eggplant and wrapping it in collards, you have a rockstar of a wrap.

Stuffed Eggplant Noosh Wrap

1 each Japanese Eggplant

1 cup Cooked Quinoa

1 Tbsp Hummus

1 Tbsp Harissa Paste

2 Tbsp Chopped Mint

Salt/Pepper

1 each Summer Squash, sliced into disks

1/2 each Small Red Onion, diced

Extra Virgin Olive Oil

4 each small to medium Collard Leaves

1. Cut the eggplant in half lengthwise. Score the flesh of the eggplant in a cross hash.

2. Place eggplant on a baking sheet cut side up.

3. Place squash next to eggplant.

4. Sprinkle squash with diced red onion. Drizzle vegetables with olive oil and sprinkle with salt and pepper.

5. Roast vegetables at 450F, until onions are crispy and brown, eggplant is roasted through and squash is golden and roasted well.

6. Remove squash and onions using an offset spatula. Place in a bowl with quinoa.

7. Using a spoon, scoop out flesh of eggplant, being mindful to keep the shell intact.

8. Combine eggplant meat, quinoa, mint, hummus, squash, onions and harissa in a bowl. Mix well.

9. Scoop filling back into eggplant shells, creating a mound with each half.

10. Place two small collars on the counter and place eggplant on top.

11. Place two more small collards on top of filling.

12. Wrap entire eggplant with collars in parchment paper tightly to secure. 

13. This can be refrigerated but is best served at room temperature.

Clean Eats- Blistered Red Potatoes and Chimichurri

Clean Eats- Blistered Red Potatoes and Chimichurri

This is a classic chimichurri, just another regional answer to natural condiments full of flavor.

 

 Barbecue sauce or anything with that umami flavor is generally a crowd pleaser, however I truly enjoy making herb packed concoctions that can change your pork chop, potato and or farro game and leave my diners feeling fantastic.

  Gremolata, pesto, gormeh sabzi are all dishes or condiments that call for a bounty of green flat leaf herbs: nature's medicine.  Chumichurri is simple yet powerful: cilantro, flat leaf parsley, garlic, lemon juice and lemon zest, pomegranate red wine vinegar, salt, pepper and cumin are all brought together with sharp extra virgin olive oil.  Yum!

 

The Potatoes

I learned this potato trick from my Uncle and prefer to do it with beautiful red potatoes. Bring halved red potatoes to a boil in cold water and cook until tender.  Drain and drizzle with a good quality olive oil.  Lay the potatoes cut side up on a flat sheet tray and place under a broiler for ten minutes until blistered, brown and beautiful.  Toss with, or place dollops of fresh and flavorful chimichurri sauce and you are sure to have a side dish that will be remembered by all. 

Chimichurrri

1 bunch Flat Leaf Parsley

1 bunch Cilantro

3 each Garlic Cloves

Zest +Juice of 1 lemon

1/3 cup Pomegranate Red Wine Vinegar

1 tsp Sea Salt

1/2 tsp Black Pepper

1/4 tsp Ground Cumin

1/2 cup Extra Virgin Olive Oil

2 each Scallions

1/2 tsp Crushed Red Pepper Flake

1. Wash and spin dry herbs.  Pick leaves from parsley and cilantro, discard stems.

2. Mince whites of scallions and rough chop greens steams.

3. Place all above ingredients in a food processor. Pulse until smooth.

Adjust seasoning to taste. 

4. Allow mixture to sit at room temperature for 30 minutes to an hour where flavors will merry.

Serve with blistered red potatoes, grilled pork chops, grilled zucchini, swordfish and the like.

Clean Eats: Barbecue Portobello Tacos

Clean Eats: Barbecue Portobello Tacos

So...not meaty.  Smoked paprika with a little sweet is magic in the making. I first learned this trick when I saw a chef sprinkling shoestring fries with smoked paprika, granulated sugar and salt. Highly addictive and delicious.


I save sweets for my dirty desserts moments and have opted to use a sprinkling of coconut sugar and grated carrots for these barbecue portobello tacos.  You can always use a bit of maple syrup or brown sugar if you please if you do not have coconut sugar.  If you are really going au naturel, blend up a few dates with some hot water to add.

Portobello Tacos

6 each taco shells (corn, whole wheat, rice flour, almond meal)

4 each Large Portobello Caps

1 Tbsp Coconut Sugar

1 small can, Chopped Tomatoes

1 Tbsp Smoked Paprika

1/2 tsp Cumin

1/2 cup Cilantro, Chopped

4 Carrots, grated

1 Tbsp Olive Oil

3 Cloves Garlic, minced

1 tsp Salt

1/2 tsp Black Pepper

1/3 cup Red Onion, diced

2 Tbsp Olive Oil

Juice of 1 Lime

1/2 to 1 cup Crumbled Cojita cheese (feta is great too!)

1. In a large flat bottomed skillet, sweat red onion with garlic in 1 TBSP olive oil.

2. Clean mushrooms and slice into 1/2 inch strips.

3. In a large bowl combine mushrooms with salt, pepper, paprika, cumin and olive oil, massage to coat mushrooms.

4. Turn skillet to high and add mushrooms.

5. Sautee for 4 minutes and then add grated carrots.

6. Add chopped tomatoes and simmer until mushrooms are tender.

6. Add juice of lime and cilantro.

7. Sprinkle skilled with cheese and place under broiler to melt.

8. Spoon mixture into taco shells or soft tacos and enjoy!

*Taco Shell Trick: Place soft shells on the oven rack, draped to create a shell like shape.

Toast in the oven for 4 minutes and remove carefully, allowing shell to crisp as it cools.

 

Clean Eats: Blackberry Corn and Mint Salsa with Swordfish

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Clean Eats: Blackberry Corn and Mint Salsa with Swordfish

Fresh is in, as it is almost summer and I am as excited about food as I am bored with the same old dish and desk lunch.  I was in Watch Hill Rhode Island last week, feeling like I was in heaven because seaside is where I belong.  The simply grilled swordfish reminded me that this is on of my favorite proteins to sear and enjoy alongside simple condiments.

This raw (or pan roasted) corn salsa is so delicious with fresh mint and blackberries.  Serve with a the swordfish on a bed of arugula (or just alone) and dinner is served.

Blackberry Corn Salsa

1 ear of corn

1 pint blackberries

1 cup mint leaves

2 Tbsp Olive Oil

Salt 

Pepper

2 Tbsp Chopped Red Onion (optional)

2 Limes

1. Cut kernels off corn by standing the cob upright and shaving off with a knife.

2. Cut blackberries in half

3. Roughly chop mint leaves and add to corn and blackberries.

4. Add the juice of one lime, olive oil, red onion and salt and pepper to taste.

 

Swordfish

1. Season swordfish with salt and pepper.

2. Sear swordfish for 4 minutes on each side of a medium high cast iron pan with olive oil.

3. Allow swordfish to sit on a cutting board for 4 minutes to rest.

4. Zest 1/2 lime onto swordfish and squeeze the juice of the lime on the fish.

5. Slice fish into 1/4 inch pieces. 

Serve swordfish with salsa and enjoy!

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Clean Eats: Zucchini Kuku

Clean Eats: Zucchini Kuku

I loved this dish even before I made it !  I knew that a veggie packed egg tart off sorts, meant to be batch made so that you have meals and snacks for the week was the next move away from containers of grain bowl ingredients in my fridge.  You can easily enjoy this warm or cold, wrapped in a lavash with yogurt and feta with extra herbs or on top of a simple salad. Versatile and so so delicious,  I promise you will love this dish every which way and will be revved up to experiment with the fillings while you await alternate versions from me! 

side note: I have never spiraledized a zucchini and the turmeric is meant to be in this recipe, not just because it's cool.

Zucchini Kuku

Adapted from JOON

1.2 to 1.5 pounds Zucchini (or any summer squash type that you enjoy)

1 large Vidalia Onion

1 large Yellow Onion

4 cloves Garlic

1.5 tsp Turmeric

8 Eggs

1/2 tsp Black Pepper

1 tsp Sea Salt

1 Cup Mint Leaves

1/2 Cup Basil Leaves

1.5 Tbsp Rice Flour

1/2 tsp Baking Powder

1. In a large pot or skillet, heat 2 Tbsp olive oil or coconut oil and sautee onions, zucchini and garlic until soft, about 15 minutes.

*this is A LOT of veggies- that is okay

2. Strain veggies over a colander, save the juice for a soup etc.

3. Chop the mint fine and whisk together the eggs with mint, turmeric, salt and pepper. 

4. Whisk in the rice flour mixed with the baking powder.

5. Fold in the cooled strained veggies.

6. In a case iron skillet heat 2 Tbsp oil.

7. Pour egg mixture into skillet on medium. Allow the bottom to begin to cook.

8. Place skillet in a 475F oven for 10 minutes to finish cooking.

Serve with flatbread (lavash), Basil Leaves, Yogurt and Feta

Noosh E Joon!

Clean Eats: Blistered Tomato and Lemon Pesto Pasta

Clean Eats: Blistered Tomato and Lemon Pesto Pasta

Fresh.  Just as the seasons start to truly explode and you are in a daily dilema of hot or ice coffee.

Blistered cherry tomatoes are dead simple and oh so satisfying when tossed with soft and silky fresh pasta.  I love dried pasta generally, however there are applications for fresh pasta that I can't live without.  (not to mention fresh pasta cooks in three minutes)

Sure, you can pull up any pesto recipe from this site or buy a high quality.  This pesto below is heavy on the lemon zest and herbs with pecorino.  The goal is to have a pasta laced with blistered tomatoes with their juice in extra virgin olive oil alongside a light toss of fresh pesto.

Lemon Pesto

Zest of 2 Lemons

Juice of 1 Lemon

3 Garlic Cloves, minced

2 cups Basil Leaves

1/2 cup Parsley Leaves

1/2 cup mint leaves

1/3 cup Extra Virgin Olive Oil

1 tsp Sea Salt

1/2 tsp Pepper

1/3 cup Grated Pecorino Romano

1. On a large cutting board pile herbs, lemon zest and garlic together.

2. Chop until fine

3. Whisk together herbs with lemon juice, salt, pepper and olive oil.

4. Stir in cheese and set aside.

 

Blistered Cherry Tomatoes

1 Box Cherry Tomatoes, halved

1/2 cup Extra Virgin Olive Oil

1/4 tsp Salt

1/4 tsp Black Pepper

1. Heat olive oil in a flat bottomed skilled until it ripples (is hot but not smoking)

2. Carefully add cherry tomatoes to hot oil off of the heat.

3. Toss on heat until tomatoes blister. 

4. Season with salt and pepper and set aside.

 

To Prepare

1 Box Fresh Fettuccine

1. Bring a large pot of water to a boil.

2. Season with salt and cook pasta for 3 minutes (according to directions)

3. Drain pasta and immediately toss hot pasta with fresh chopped pesto.

4. Add tomatoes with all of the oil and juice to the pasta and toss gently to combine.

5. Serve with pine nuts sprinkled on top.

 

Clean Eats: My Perfect Roasted Chicken

Clean Eats: My Perfect Roasted Chicken

There are a lot of recipes out there for roasted chicken.  When done well, roasted chicken is the juicy and nourishing  ultimate simple Sunday supper.  When overcooked its everything that is not craveable.  Everyone has a spin on roasted chicken.  My traditional bird has a bit of herbed goat cheese slipped under the skin before roasting.  This one gets a wee bit fancier as it is stuffed with tarragon and black trumpet mushrooms, finished with sweet of-the-season muscat grapes.

Oh yes, this is a delicious meal.

 

I like to cook my roasted chicken breast side down.  Personally, I think the bird stays juicier. I have also always been inclined to cook my bird at 475F but now opt for 460F as to not smoke out my house from the sizzling drippings.

What else?  Buy a good bird. Pasture raised, local, fresh.  When it comes to poultry and any other meat or fish for that matter, if you are going to eat it then buy it consciously.  Enjoy it as it will taste that much better than the chopped chicken in your lunchtime salad bowl!

Roasted Chicken

1 Each Pasture Raised CHcien ** a great weight is between 3.25 and just under 4 pounds.

2 Cups Black Trumpet Mushrooms

1 bunch Tarragon

1 Cup Muscat Grapes.

Garlic Cloves (optional)

1 large carrot

Salt/Pepper/Olive Oil

1. Wash the mushrooms by placing them in a water bath to let the dirt fall to the bottom. Skim off the mushrooms and dry them on a towel.

2. Cut the carrot into small sticks to act as an oven rack on the bottom of the roasting pan.

3. Drizzle carrots with a small amount of olive oil and place in the bottom of your roasting pan.

4. On your board, place the chicken breast side up. Loosen the skin on the bird and place mushrooms under the skin.  Season the skin with salt and pepper and rub with olive oil, flip over.

5. Loosen the skin on the back side of the bird and stuff with remaining mushrooms. Season with olive oil (rub) and salt and pepper.

6. Place bunch of tarragon inside the cavity of the bird (* I hope you removed the giblets!) and add garlic cloves if you desire.

7. Place bird breast side down on top of the carrot sticks.

8. Place in 460F oven and set a timer for 45 minutes.

9. At 45 minutes, quickly place the grapes on top of the bird. (They will all fall over to the side. and that is okay)

10. Allow to roast for 10 minutes more.

*If my chicken is 3.25 pounds I roast it for 50 minutes. If it is just under 4 pounds it definitely goes for the total 55 minutes.

11. Remove the bird from the oven and allow to rest for 10 minutes. 

12. Remove the chicken breasts and slices to serve. Remove the legs and thighs and serve whole.

13. Spoon any fallen mushrooms and grapes over the cut chicken breast to serve.

 

 

 

Miracles and Clean Eats: Natural Easter Eggs

Miracles and Clean Eats: Natural Easter Eggs

Springtime and crafts go hand in hand.  Out with the old and in with the fresh floral arrangements, a new throw on your sofa, redecorating and of course preparing for Easter!

Dyed eggs are essential for kids playtime, but I wanted to make eggs that were vibrant in their vastly different hues and executed with what I had on hand, being old red wine and of-the-moment turmeric.  

The eggs also look pretty jazzy in my blue bowl that came back from Morocco with my fabulous Mother, Janet.

The secret for the deep dyed hue is to boil the white eggs in the colored solution for about 15 minutes, allowing them to also cool to absorb as much color as possible.

Purple Hued Red Wine Eggs

1 bottle red wine (save the bordeaux for consuming)

6 each White Eggs 

1. In a small saucepan combine eggs and wine. 

2. Bring to a simmer for 20 minutes. 

3. Turn off heat and allow eggs to cool in wine. 

4. Remove eggs from wine after 4 hours, rinse and allow to dry.

 

Turmeric Eggs

750 ml Water

3 Tbsp Turmeric

6 each Eggs

1. In a small saucepan combine turmeric and water. Whisk to combine.

2. Place eggs in mixture and bring to a simmer for 15 minutes.

3. Allow eggs to cool in mixture and sit for 2 hours.

4. Drain, rinse and allow to dry.

Clean Eats: Braised Chicken with Sweet Vegetables and Miso

Clean Eats: Braised Chicken with Sweet Vegetables and Miso

Random winter storm had my under house arrest.  In between calls and work I had this chicken going for hours.  This can easily be done in a slow cooker, but I truly enjoyed being able to do this in my Le Creuset in the oven for 4 hours.

This chicken is sweet from the carrots, onions, butternut squash and miso.  The fresh mint and lemon at the end livens it up.  I hope that you enjoy!

4 each Chicken Thighs

5 each Carrots, peeled and cut in half

1 each Butternut Squash (small) peeled and cubed

1/4 cup Mint, chopped

1.5 Tbsp Mustard Seed

2 Tbsp Miso

2 tsp Turmeric

1 tsp Black Pepper

1 tsp Sea Salt

Juice, One Lemon

1 each Sweet Onion

1 knob Ginger (3 inches) peeled and sliced thinly into disks

1 Tbsp Coconut Oil

1. Heat half  coconut oil in Le Creseut. Sear chicken thighs on both sides well and remove from dutch oven, set aside.

2. Cut onion in half and into slices and add remaining coconut oil to dutch oven, sautee onions on medium with ginger until golden and transluscent. *I like to keep all of the chicken fat but you can discard the chicken fat before adding the second half of coconut oil and onions.

3. Add mustard seed, turmeric, salt pepper and miso to onions. Stir to combine.

4. Add carrots and squash, stir to combine. Add about 3 cups of water and using a wooden soon remove any caramelized bits (flavor!) from the bottom of the dutch oven.

5. Place chicken amongst veggies and broth and bring to a simmer.

6. Transfer to an oven at 300F with the lid on for four hours.

7. Remove lid and allow to simmer on the stove to reduce slightly. Add juice of one lemon and mint to finish.

 Serve with coconut oil Persian Rice (tah dig) YUM!

 

Clean Eats: Lentils and Eggs

Clean Eats: Lentils and Eggs

Simple soothing lentils can take twenty minutes of your time and you can reap the rewards as a meal base perfect for a poached egg (and a drizzle of toasted sesame oil).  Good digestion rules and this will surely support.

Another straightforward recipe with my miso of the moment. 

 

2/3 cup Red Lentils, (washed and soaked in water for as little as 15 minutes or as much as 4 hours)

1 2/3 cups Water

1 Tbsp Miso Paste

1/3 cup Pumpkin Puree

1/2 tsp Turmeric

pinch Cardamom 

pinch Black Pepper

1 to 2 Pasture Raised Eggs

Toasted Sesame Oil

 

1.  Combine soaked lentils with water, miso, turmeric, pumpkin cardamom and black pepper.

2. Bring to a simmer for 20 minutes until soft.

3. Season with a squeeze of lemon as needed.

4. In a small saucepan bring water to a simmer and add a tsp of vinegar.

5. Reduce heat to just below a simmer and carefully drop in an egg.

6. Allow to poach for about 4 minutes until the white is firm and encases the yolk while remaining runny.

7. Serve the egg on top of the lentils with a drizzle of toasted sesame oil.

Clean Eats: The Everything Egg Sandwich

Clean Eats: The Everything Egg Sandwich

How to satisfy: make a runny egg sandwich.  How to really drive home a low key supper: make a runny egg sandwich.  How to take a break from eating out of a bowl: make a runny egg sandwich.

 

This magic sandwich has a crave-able spread on it that might end up on all of your toast in the future.  

Miso is going to show up in the next three recipes- cravings...

Protein, probiotic and omega-3 packed perfect meal package.


The miso, pumpkin tahini can also be made even sweeter by subbing the pumpkin for apple butter- a gift from me to you :)

 

Pumpkin Miso Tahini

2 Tbsp Pumpkin Puree

1 Tbsp Tahini

1 Tbsp Miso Paste

(squeeze of lemon if you please)

Sandwich

2 each Pasture Raised Eggs

1/4 Organic Avocado (much tastier than conventional *)

2 Slices Whole Wheat Rustic Bread

2 basil leaves

1/2 tsp Coconut Oil

Crushed Red Pepper, Sea Salt, Black Pepper

1. Toast bread until very crispy

2. In a small bowl mix together pumpkin ,miso and tahini until well blended.

3. Slice avocado into thin slices.

4. In a cast iron skillet heat 1/4 tsp coconut oil. Crack two eggs and fry side by side.

*TIP use a plate to cover the cast iron to allow steam to circulate creating a perfect fried egg

5. Spread 1/4 tsp coconut oil on toasted bread.

6. Schmeare spread on one piece of bread and top with thinly slices avocado sprinkled with chili flake.

7. Place two (or one) fried eggs on top of avocado and sprinkle with sea salt and black pepper.

8. Tear basil and sprinkle on eggs. 

9. Top with remaining slice of bread and enjoy!