Soy Free

Honey and Soy Glazed Turbot with Garlic Greens

Soy and Honey Glazed Turbot with Garlic Greens Soy and Honey Glazed Turbot with Garlic Greens

Life moves pretty fast with three kids, and it’s been a while since my last post.  Since I’ve taken on full-time stay-at-home parenting, I’ve been busy to say the least: diapering, rocking, potty-training, potty-training cleaning, pre-school transporting, and yes, cooking.  I’m always cooking.  I’ve come to really, really appreciate easy recipes like this Soy and Honey Glazed Turbot.

Now that I’m not spending so much time writing and developing meal plans, I’m free to actually use my old ones.  People would frequently ask me if I followed my meal plan and my answer was always, unfortunately not.  The reality was that I was always testing new recipes and figuring out what would be on the next week’s menu.

But now I am liberated!  (Sad as it is to not be writing new plans!)  Now I pick a meal plan, give the shopping list to my husband on the weekend, when he takes our 4 year old out on errands, and follow the plans that I took so much time to produce for others in the past.  I am happy to report that they’re pretty darn nice to have around.  Fantastic, actually, not to pat my own back or anything.

Over the past few years I’ve written literally hundreds of recipes.  Some were really great, but I only made once or twice (others were not so good, but I didn’t use those in my plans!).  So in using my old meal plans I’m rediscovering some of those recipes.  This Soy and Honey Glazed Turbot is [...]

Braised Red Cabbage with Apples

Braised Red Cabbage with Apples Braised Red Cabbage with Apples

If you’re looking for a new vegetable dish to try  tonight I highly recommend this Braised Red Cabbage with Apples.  Here is why:

  • It’s super easy, taking only about 10 minutes to throw together
  • It’s pretty hard to screw up
  • It tastes kind of like a candied version of a vegetable, making it easy to palate for non-veggie lovers, and a treat for veggie regulars
  • The health benefits are through the roof, yo
  • It pairs really well with mashed sweet potatoes, which are also super easy, and just about any protein you want to throw together

While “cabbage” has a pretty boring and bland reputation (one that may or may not be justified depending on the dish), red cabbage is its sexy cousin.  Not only is it glamorous in color, but it cooks down to be wonderfully sweet when paired with apples, and its health benefits are sky high.

What health benefits, you ask?  Well, pretty much any vegetable in the cabbage family has anti-cancer properties thanks to its sulfur-based glucosinolates.  From whfoods.org; glucosinolates “are cabbage’s trump card with regard to “anti-cancer” benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer.”

But red cabbage is also especially high in antioxidants thanks to its deep red, actually purple, color.  Here’s another little snippet from whfoods.org:

“A recent study showed that a 100 gram (about 3 ounces) serving of raw red cabbage delivers 196.5 milligrams of polyphenols, of which 28.3 milligrams are anthocyanins. Green [...]

Oatmeal Breakfast Bar

Oatmeal Breakfast Bar Oatmeal Breakfast Bar

We have four breakfast eaters in our house, including one toddler and one four-year old, and not everyone is always delighted about the idea of an oatmeal breakfast.  While I’m happy to make other things for breakfast when there’s time, oatmeal is such dependable staple we’ve figured out how to make it stay interesting and attractive…for everyone!

The secret is the Oatmeal Breakfast Bar.  Like a taco bar – but for oatmeal.  A variety of toppings that each person can pick to customize their oatmeal just how they like it.  Even though there may be a large number of toppings at play, more toppings doesn’t necessarily translate into more time or effort if they’re all easily accessible.

This morning I glanced at my counter (picture above), and realized that the number of oatmeal toppings we have on a daily basis is  a little bonkers.  But it’s really ok – I just pop things out of the fridge or cabinet – both of which are within arms’ reach of the counter.

This all evolved quite naturally, thanks to a very picky toddler.  At times the requests get a little obnoxious (syrup and cinnamon on top of the oatmeal – not mixed in, etc).  Even with the super picky requests we’ve managed to keep everyone happy over the years while only cooking one main ingredient: oatmeal.

So here’s what we have going on currently in our “toppings bar”:

  • Cinnamon
  • Raw honey
  • Real maple syrup
  • Raisins
  • Dried cranberries
  • Coconut oil (this really helps the oatmeal stick with you through the morning)
  • Hemp seeds for protein – you could also add any kind of nuts you like
  • Pumpkin seeds – full of protein and minerals, and store [...]

Sauteed Sea Scallops with Strawberry and Celery Salsa

Sauteed Sea Scallops with Strawberry Salsa Sauteed Sea Scallops with Strawberry Salsa

Sea scallops are a wonderfully decadent treat, especially when crisped up in some butter and olive oil.  I love ordering scallops at restaurants on a special occasion, but there’s really no reason to limit them to a restaurant experience; you can make them at home just as well and they’ll be more affordable.

The key to making delicious seafood at home is to start with good seafood, then to not overcook it.  With good-quality seafood I find that it’s actually much easier than other proteins like chicken or steak to prepare.  They have so much flavor on their own that a simple salsa on top is enough to make a restaurant-quality dish.  If you can, buy fresh (not frozen) scallops, which will sear well.  Frozen scallops will still be very tasty, but because they hold on to some water, won’t form that golden crust.

This recipe is from Eat Happy Meal Plan.  Check out the whole week’s menu here.  Sign up and get the other recipes along with the shopping list and weekly planner that will save you time and energy here.

Scallops with Strawberry Celery Salsa
From Eat Happy Meal Plan
Total Prep Time: 30 minutes
Active Time: 25 minutes
Serves: 4

Ingredients
1 lb domestic wild sea scallops, preferably fresh (fresh will sear better than frozen, but frozen will still taste great)
3 cups fresh strawberries, stems removed and cut into ½ inch dice*
2 stalks celery cut into 1/3 inch dice
2 limes, juice and 1 tsp zest reserved
1 tsp honey, raw and local [...]

Scallops and Strawberries: Meal Plan Menu for July 20

Meal Plan Menu July 20 2014 Meal Plan Menu July 20 2014

Are you ready for Eat Happy Meal Plan to transform your relationship with dinner?

Here’s sneak peak of next week’s Eat Happy Meal Plan Menu!  This is the menu for the week of July 20-July 26th, and it will arrive in inboxes this Thursday at 6am!

Next week you could be enjoying these delicious scallops with an easy Strawberry and Celery Salsa, an amazing Summer Vegetable Tart with an even more amazing homemade 5-minute tart crust, sweet and savory Hawaiian Tuna Stackers with Pineapple and Canadian Bacon, and a simple Quinoa Pilaf made with vegetables you’ve roasted earlier in the week.

Enjoy meals that are homemade, fast, nutrient-dense, and full of fresh flavor with this meal plan.

Sign up today to get your this Eat Happy Meal Plan in your inbox on Thursday.  You’ll be loving dinner next week!

Chia Breakfast Pudding with Purple Rice

Chia and Purple Rice Breakfast Pudding with Berries Chia and Purple Rice Breakfast Pudding with Berries

I am very excited to share this Chia Breakfast Pudding with Purple Rice recipe, because it really helped me break my breakfast rut and is perfect for summer.  It takes so little active time to prepare at night, then no time at all in the morning to pop out of the fridge.  And it feels like eating dessert for breakfast which is always fun.

For breakfast I’m usually pretty boring: a lot of oatmeal during the winter and granola during the summer, and mix it up on weekends with pancakes, waffles and the like.  But I have been getting so tired of my go-to breakfast, and I really wanted something cool and something fast (still rushing one kiddo off to camp most of the week!).  I also really love to get something extra nutritious into my body first thing in the day to start things right, but am not quite at the point of eating leafy greens before 11am.

I have also been reading Mark Fuhrman’s excellent book, Super Immunity, which makes a very compelling case for the healing powers of natural plant-foods.  He has a recipe for Forbidden Rice Pudding, which uses a Chinese purple rice that is actually higher in antioxidants than blueberries!  Antioxidants neutralize damaging free radicals in the body.  Eating antioxidants can have a wide range of health effects, including reducing the risk for cancer, inflammation, aging, and cell damage.  It’s good to eat antioxidants.

This seemed promising; the nutritional power of berries in a rice pudding that can be  made [...]

  • Arugula and Steak Salad with Grilled Onions and Peppers and Shaved Parmesan
    Permalink Arugula and Steak Salad with Grilled Onions and Peppers and Shaved ParmesanGallery

    Arugula and Steak Salad with Grilled Onions and Peppers, Shaved Parmesan, and Balsamic Vinaigrette

Arugula and Steak Salad with Grilled Onions and Peppers, Shaved Parmesan, and Balsamic Vinaigrette

Arugula and Steak Salad with Grilled Onions and Peppers and Shaved Parmesan Arugula and Steak Salad with Grilled Onions and Peppers and Shaved Parmesan

You know it’s a good food week when your leftover meal is even better than the original meal the leftovers came from – such is the case with this Arugula and Steak Salad. Using leftover Lime-Marinated Steak and grilled onions and peppers from Eat Happy Meal Plan’s Lime-Marinated Steak Fajitas I created this super simple and fast salad.

This salad is really well-balanced: bold steak paired with sweet onions and peppers, peppery spiced arugula, and all tied together with a sweet balsamic vinaigrette.  I added a little crunch with some sunflower seeds, and what could be wrong with some shaved Parmesan on top?  (It pairs so nicely with the balsamic vinegar!)

No worries if you don’t enjoy steak – simply sub in whatever protein you prefer – tofu, chicken, or even even shrimp will all work with the lime marinade and ultimately result in a great salad.

Arugula Salad with Grilled Steak, Onions and Peppers and Shaved Parmesan
From Eat Happy Meal Plan
Total Prep Time: 20 minutes
Active Time: 20 minutes
Serves:  4

Ingredients
5-7 ounces arugula leaves
1-2 cups leftover grilled steak, chopped into bite-sized pieces
1-2 cups leftover grilled onions and peppers, chopped into bite-sized pieces
2 ounces parmesan or pecorino romano cheese, shaved with a vegetable peeler
1/3 cup sunflower seeds
¼ cup balsamic vinegar
1 tablespoon Dijon or whole-grain mustard
Extra virgin olive oil (EVOO), sea salt, freshly cracked black pepper

Directions

  1. Wash the arugula leaves and spin or pat dry.  Place in individual bowls or a [...]

Warm Lentil Salad with Kale and Portobello Mushrooms

Lentil Salad with Kale and Mushrooms Lentil Salad with Kale and Mushrooms

This lentil salad right here is a bowl full of health.  Lentils are off the chart on a number of awesome nutrients, including molybdenum, folate, copper, phosphorus and iron. (Sometimes I seriously wonder how something so boring looking can be so incredibly full of good stuff.)  Throwing in the kale and portobello mushrooms makes this salad a pretty epic dish of vitamins and minerals galore.  Need a pick-me-up?  Put down the 5-hour energy and make this for dinner.

Not that that’s the only reason to eat it.  The secret to this dish being super delicious is the tangy Dijon and apple cider vinegar vinaigrette.  There is something about this vinaigrette and lentils that is just harmonious.  There’s this tangy-savory dance going on.  I frequently make this dish with a little bacon, but this vegan version using mushrooms is just as good – and it’s all because of the vinaigrette.

These are regular old el cheapo green lentils, which actually look quite brown.  Other lentils are more beautiful and some, like red lentils, cook faster.  But in general I enjoy green lentils just fine, especially in a salad like this.

For the full fabulous week of meals, and a convenient shopping list and planner that’ll help you save time, sign up for the Eat Happy Meal Plan here.

Recipe:  Warm Lentil and Kale Salad with Portobello Mushrooms
From Eat Happy Meal Plan
Total Prep Time: 45 minutes
Active Time: 15 minutes
Serves:  4

 Ingredients
1 ½ cup lentils*
1 small onion, minced
1 [...]

Sweet Potato Tacos with Black Beans and Corn

Sweet potato, black bean and corn tacos Sweet Potato Tacos with Black Beans and Corn

These sweet potato tacos are as delicious as they are beautiful to look at.  Taco night really is awesome: tortillas keep easily in the freezer and thaw quickly, toppings are generally easy to throw together, and everyone can assemble their own tacos the way they want them- practically the definition of family friendly!

I love traditional tacos with savory and satisfying ground meat, blackened fish, and even shrimp.  But I wanted to try something a little lighter – still savory, but a little sweet as well.  So I browsed around for inspiration and found these Honey-Lime Sweetened Sweet Potato, Black Bean and Corn Tacos at cookingclassy.com.  I adapted the recipe a smidge – reducing the sweetness and adding a jalapeno for flavor and spice.  The results were delicious and surprisingly fast to prepare.  I remember looking at my clock and thinking I had a good 10 minutes of empty space to fill before I needed to call the kids to the table (at this point in life that feels like practically an eternity, and it’s not a feeling I have often while preparing dinner!).  

My husband doesn’t like sweet potatoes, so I simply pulled some of the bean and corn mixture aside before mixing in the sweet potatoes.  You could certainly do the same if you have a sweet potato non-eater.  Again, the beauty of tacos!

Tasty Taco Toppings Tasty Taco Toppings

Sweet Potato Tacos [...]

Roasted Pork Tenderloin and Pineapple with Barbecue Glaze

Roasted Pork Tenderloin and Pineapple with Barbecue Glaze Roasted Pork Tenderloin and Pineapple with Barbecue Glaze

I just made this Roasted Pork Tenderloin and Pineapple with Barbecue Glaze last week, and I already want to make it again.  It went quickly in my house – I think my husband took care of the leftovers before I had a chance to.

I post a lot of vegetarian and vegan recipes on this blog, which I love, but I do eat meat a couple of times a week in small quantities.  I tried being vegetarian once and I just felt…deficient.  So I’ve accepted that this is what I need for now and I buy naturally-fed meat from ethically-raised animals from our local farmer’s market and feel pretty good about it.  As a health coach I find it’s important to honor what your body needs.  The reality is that we evolved eating animals and on an intuitive physical level many of us may just need it to thrive.  Traditional Chinese Medicine recognizes the importance of meat in building strength and vitality.  True story: at my first appointment with an acupuncturist the doctor said, “I don’t have to worry about you becoming a vegetarian, do I?” (I did make the vegetarian attempt not too long after that, with short-lived and totally unsuccessful results).

Many of us in the holistic nutrition world may feel pressure to be vegetarian, or vegan, and as I said it is important to listen to your body.   Some thrive on a vegetarian diet and I’ve seen others actually become more ill after becoming vegetarian!  That said, most Americans will benefit [...]