Tag Archives: recipe

Good Morning Breakfast Wrap

by

Following the Crunchy-Veggie Pesto Wrap, came the Good Morning Wrap.

Once again, a few leftovers dictated my creation.. a little chopped red onion and zucchini left over from a Spanish Rice I made the yesterday,  some chopped parsley and a few steamed broccoli spears.

High Omega-3 eggs are fine to have 3 – 4 times a week, since they contain needed omega-3 fats. We buy the organic Omega’s from Whole Foods.

Now allow me to digress for a moment and talk about healthy fats.

HEALTHY FATS and the LOW-FAT and No-FAT DIET MISTAKES

SO VERY MANY DIETS, and I mean those believing they target WEIGHT LOSS, want you to eliminate FAT from your diet. There are hundreds of blogs and websites promoting the notion that any fat is a ‘bad’ fat that will prevent you from losing weight.

Healthy fats like Olive Oil, Coconut Oil and those present in Omega-3 eggs, Avocados, Fish and Nuts are essential to good health and Weight Control!  Did you know that fats slow down your metabolism of glucose?  Without them, carbs you eat will break down much, much faster, leading to blood sugar spikes which can then lead to all sorts of health issues including WEIGHT GAIN.

Another insight is that CANCER cells can’t live on FAT PROTEIN… but they do crave SUGAR. As a matter of fact, cancer cells uptake sugar about 10 times faster than normal cells.  So for those wishing to prevent the spread of cancer, healthy fats are high on the list of foods to incorporate, and simple carbs (which low-fat diets don’t necessarily limit) are not.

Now, we never heat fats up to sizzling point, then we’ve just negated all benefit and turned them into potential CARCINOGENS.  But pouring 2 tsp. of Olive Oil on your Salad that includes Avocado or baking with it is great!  And spreading a little Coconut Oil on a gluten-free, high fiber slice of bread is awesome!  As is eating cold water wild-caught fatty fish… and a few eggs a week.

And now for the WRAP a TAP TAP…

Good Morning Wrap

  • 1 Rudi’s Spinach Tortilla, or any Gluten Free, high fiber wrap
  • 2 tsp. organic Grass-fed Butter
  • 2 Tbs. organic Red Onion, chopped
  • 3-4 Tbs. organic Zucchini, finely diced
  • 3 Tbs. organic Broccoli, steamed
  • 2 Tbs. chopped organic Tomato
  • 2 Hi-omega-3 Eggs
  • 1 Tbs. finely chopped Parsley
  • 1 Tbs. organic Tomato Paste
  • Sea Salt
  • Black Pepper
  • 1/4 tsp. Allspice
  • 1/4 tsp. Garlic Powder
  • a little shredded Rice or Almond Cheese (opt.)
  • 3 -4 spears of Cucumber (opt.)
  • 2 thin slices Tomato (opt.)

Melt butter in skillet over medium heat.  Add onion, zucchini, broccoli and tomato before butter gets too hot.  Stir until onions and zucchini are limp and slightly translucent.

breakfast omelet wrap1

Crack eggs over mixture and sprinkle with parsley.

breakfast omelet wrap2

When the bottom set, stir eggs occasionally until cooked through.

breakfast omelet wrap3

Add tomato paste and seasoning and stir to incorporate.  Adjust seasoning to taste.

breakfast omelet wrap4

Scoop egg mixture onto one half of Tortilla shell.  Add cucumber, tomato slices and cheese.

breakfast omelet wrap5

Wrap shell tightly around filling.

breakfast omelet wrap6

Enjoy with a cup or Chai Tea or Green Tea with a sprinkle of black pepper (for better absorption of the catechins!).

~ Sahtein!  (double health) ♥

Crunchy-Veggie Pesto Wrap – - GF

by

Twice a week I volunteer in the mornings to work in the kitchen at a neighborhood Cafe. Today I came home at 1:00 pm ready to forage for lunch!  I am very glad I’m a person who cooks in quantities that allow for leftovers.. even if it’s sometimes only a 1/4 cup of this and a 1/2 cup of that.

A Little Side Story:

When I was dating J I was surprised that he only made exactly as much food as he thought he and his two girls would eat in one meal.. I mean EXactLY… and that’s because one just split each meal into equal servings.   And if you’re reading this babe, you’re hopefully smiling.  ;)   ♥

Coming from a Middle Eastern family of 7 +Mom and Dad and my 2nd sister’s husband and kids, and sundry cousins and aunts and uncles who dropped by… Mom cooked meals in 3 – 4 quart pots, meats by the kilo, and desserts in large round trays.  So it took a bit of coaxing whenever I joined him for dinner to convince J that if there were a few more pieces of meat, or zucchini rounds, the girls (and maybe I) just might have a second helping. :D

Now as a combined family, with his eldest eating like a 13-year-old does,  my daughter and her fiance, other relatives joining us sometimes, and my 17-year-old about to shoot past 6′… J has beautifully transitioned his idea of serving size to accommodate our life style.  Good job pookie bunch! So even when it’s his turn to cook, we always have leftovers. :)

Back to my foraging…!Spinach Tortillas

Rudi’s Gluten Free Spinach Tortillas are my favorite, since they are made with wholesome ingredients and not only meet, but EXCEED my requirement for Fiber vs. Carb content!  (5 grams of fiber to 17 grams of Carbs per shell).  Hooray for Rudi’s!

And that is why I began my ‘build a lunch quick’ project with a Spinach Tortilla.

Leftovers:  Steamed Beets with garlic and lemon, Cauliflower cooked with garlic cloves (yes I love the stuff!) and spiced with allspice, sea salt, pepper and a touch of dried mint, and a bowl of dairy-free Pesto that J made last night.

SO.. I created a nutrition packed Crunchy-Veggie and Pesto Wrap, and it was THREElicious (I think that’s more than Delicious).

RECIPE

  • 4 Gluten Free Tortilla Shells
  • 1/2 cup dairy-free Pesto
  • 1 organic Beet, steamed and seasoned to taste
  • 1 c. steamed Cauliflower, seasoned to taste (can use Broccoli instead)
  • 1 Avocado, sliced
  • 1/2 small Red Onion, thinly sliced
  • 1 c. shredded organic Carrot
  • 1 organic Persian Cucumber, halved and thinly sliced
  • 1 c. Rice Milk Cheese, shredded
  • 2 Tbs. golden Flax Seeds, freshly ground
  • Black Pepper
  • Garlic Powder (opt.)
  • 2 organic Limes, quartered
  • 4 organic Lettuce leaves, rinsed and torn into pieces

Spread Pesto on one half of each Tortilla shell.Crunchy GF Wrap1

Divide the ingredients among each shell and season.

Crunchy GF Wrap2

Crunchy GF Wrap3

4runchy GF Wrap3

Squeeze lime juice on each. Top the filling with the lettuce leaves, and wrap tightly.

Crunchy GF Wrap6

Crunchy-Veggie and Pesto Wrap
CookinguptheCure

Place seam-side down on a plate and serve with additional limes, some sliced tomatoes and if desired, more Pesto.

~ Bon Apetit! ♥

Re-Post: Cilantro Citrus Garlic Chicken Slow-Cooked

by

 I had to share this delicious recipe with you from Unwind Cooking. 

It is full of goodness from the herbs, garlic and citrus.  If you can use fresh, organic herbs instead of dried.. all the better.  But even dried herbs retain their antioxidant richness, and citrus is awesome. 

Choose organic ingredients, and chop the lemons into bite size pieces, because you want to eat the whole fruit.. there is HUGE health benefit to eating the pith and rind of citrus fruits.

Cilantro Citrus Garlic Chicken Slow-Cooked

Posted by ⋅ January 16, 2013

Citrus Cilantro Garlic Chicken Crock Pot

Cilantro Citrus Garlic Chicken

This chicken only gets better the next day when you can make them into shredded chicken tacos with guacamole. But no need to shred because the chicken falls apart nicely.

Cilantro Citrus Garlic Chicken Slow-Cooked.

Cooking Up the Cure’s Gluten-Free Pizza Dough Recipe

by

After only two attempts, I am happy to announce an easy, and quick GF pizza dough that even kids will enjoy.  We have had 2 ‘build your own pizza’ dinners using my recipe, and it was happily munched by all.. ages 10, 13, 17, 26, 28, 47 and me!  ;)

Imagine that after two dinners, I did not snap one photo of the baked product… sheeesh.  We ate them faster than I could reach for my iPhone, touch the camera icon and snap the shot!  Next time I will update with a mouth-watering pic.

Anyway, the flour combo in this pizza lends it high fiber, so you can actually enjoy two minis with no worries.  Choose toppings that are known for solid antioxidant value, and you’re get a super great meal. (Side salad makes a nice veggie boost.)

CUTC Gluten-Free Pizza Dough

  • 2 c. Bob’s Red Mill All-purpose Flour
  • 1 ½ c. Oat or Barley Flour
  • ¼ c. Olive Oil
  • 1 ½ tsp. Sea Salt
  • 6 tsp. Xanthan Gum or Tapioca Starch
  • 2 pkgs. active dry Yeast
  • ½ tsp. Sugar (for proofing)
  • 1 ½ c. very warm Water
  • Add : ¼ c. chopped organic Parsley or Green Onion, or 1 tsp. dry (1 Tbs. fresh) Oregano, if you want to be adventurous

Place yeast and sugar in warm water to proof.  Set aside for 15 minutes.

Place flours, oil, salt and xanthan gum in Food Processor or mixer with dough blade.  Blend until crumbly.  Add herbs if you’re using any, and slowly add 1 c. of the water while processor/mixer is on.  Add as much of the rest of the water until dough holds together and is soft to the touch, but not very sticky.  If it is too sticky sprinkle a little flour and process until incorporated and dough is smooth.

Mini pizza toppings

Mini pizza toppings

Place dough in a glass or stainless steel bowl that has been lightly oiled, cover and let rise for 45 minutes.

I like to pat the circles out by hand to 1/4″ thickness (thinner is better), but you can take 4 oz. of dough (for mini pizzas) and roll with a rolling-pin, or make one large or two medium pizzas.

Top with your choice of sauce, and chopped veggies and herbs.. then finish off with shredded Rice Cheese.

Mini GF pizza

CUTC Mini Gluten-Free Pizza

Bake in lower half of 420º oven for 12 – 15 minutes, or until bottom is golden brown and cheese is puffy.

Will make 6 – 7 small pizzas depending on size.  Also fun for appetizer size pizzas.

~ Enjoy! ♥

Paint a Flower Pot and Cook a Bowl of Happiness

by

I pinned photos of cleverly painted flower pots on my PInterest page recently, and got the ‘paint a pot’ bug!  I went down to Ace Hardware and spent more  money on paint than can be justified…although I only bought 3 pints and a pint of primer.  The clay planter pots weren’t much, so I picked up 4 of them.. in different sizes.

Patience is NOT a strength of mine! I had no choice but to prime the first 3 I wanted to tackle, and wait until the next day to dabble with painting them.  The paint colors I chose were a deep turquoise, a hot pink and bright yellow… figuring I could mix them to make orange, purples and greens.

I am not as creative as my daughter or son are, and am happy with simple designs that appeal to my easy to please eye.  So here is how it went:

Flower pots Phase2

Flower pots Phase1

Pots are primed, and first go at color.

Flower pots Phase4

Almost done… tomorrow is the official unveiling!

The cats have been very curious about my activities on ‘their’ porch.  So far no painted cat.

Following is a wonderful meal in a bowl.  The ingredients are high in nutrition, and combined create all you would expect from a pot of comfort food.

This dish can be made with a variety of spices; Indian, Italian, Middle Eastern, Asian or spicy South American.

Bowl of Happiness: Veggie, Bean and Lentil Stew

  • 1 Tbs. Coconut oil or extra virgin organic Olive Oil
  • 3 medium cloves of Garlic, finely chopped
  • 1 cup diced organic White Onion
  • 1 Tbs. Ginger, finely chopped
  • 2 tsp. Sea Salt
  • 1-1/2 tsp. Cayenne
  • 1 tsp. ground Ceylon Cinnamon
  • 1/2 tsp. Allspice
  • 1/4 tsp. Black Pepper
  • 1 organic Broccoli, cut into pieces
  • 2 c. organic Carrots, cut in 3/4″ chunks
  • 2 c. organic Zucchini, cut into bite-size pieces
  • 6 – 7 organic Red Radishes, halved
  • handful of mushrooms (opt.)
  • 15 oz. of Tomato Sauce
  • 1/2 – 1 c. hot Water
  • 1/2 c. organic Red Lentils, or Split Peas, rinsed
  • 1 c. cooked Cannelini Beans (or your favorite bean)
  • Chopped fresh cilantro or parsley, and dried chili flakes for garnish

Yoga pot 1

Heat oil in a large pot or skillet over medium heat.

Yoga pot 2

Add the onion, garlic and ginger. Cook for a few minutes until the onions is translucent. Add cayenne, cinnamon and allspice. Stir mixture for 3-4 minutes.

Yoga pot 3

Add vegetables,  tomato sauce and 1/2 c. of water. Bring to a boil. Add lentils and beans, cover and simmer on low heat until lentils are cooked and  vegetables are tender, about 25-30 minutes.

Yoga pot 4

If needed, add the rest of the hot water for stew-like consistency.  Serve in deep bowls garnished with cilantro and chili flakes.

Enjoy with a tossed green salad in a lemon-garlic-olive oil dressing.

Yoga pot 6

~ Sahtein! (double health) ♥

The PROM photos… and Golden Beets and Radish Side Dish

by

I said I would get permission to post Prom Day photos of my son and his sweetheart. He said it was fine to do so.

Having gone to high school overseas where we don’t have a Prom equivalent, I never experienced this event myself, but I surely was excited for them!

Prom 2013, Darin and Olivia 2

Prom 2013, Darin and Olivia

On to the Beets. . . !

I love golden beets!

I also like the color they turn the dish they’re in.. Golden.

This is a simple, healthy (of course) and quick side dish that will add pizzaz to a meal.  We will use green tea to cook the vegetables, adding an antioxidant boost to the already super good for you veggies.

Golden Beets and Radish Side

  • 4 organic Golden Beets, cut in quarters
  • 4 – 5 large organic Radishes, cut in quarters
  • 1 organic White Onion, cut in half and then quartered
  • 1/2 c. brewed green tea (a mild flavor like Sencha)
  • 1/2 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 2 Tbs. Extra Virgin organic Olive Oil
  • Dash of Turmeric
  • Dash of Ceylon Cinnamon

Place cut up vegetables in a medium pot and add tea.  Bring to boil.  Add salt and pepper and turn heat to low.

Simmer for 15 – 20 minutes or until beets are just tender.  Do not over cook… (I like mine with a little crunch).

Strain into a bowl.  Drizzle olive oil on top and sprinkle lightly with turmeric, cinnamon. Adjust salt to taste.

OTHER OPTIONS:

  1.  You can drizzle a little lemon juice on the veggies, and instead of turmeric add a dash of cumin.
  2. Chop parsley and add when served.
  3. Mix in cooked quinoa pilaf.
  4. Add apples cooked with a generous sprinkle of cinnamon and a bit of nutmeg.golden beets, radish and onion

~ Bon Apetit! ♥

Edible Arbors and Quick Mini Healthy Tostadas

by

I have been thinking about arbors and trellises lately.  I placed my order for a trellis yesterday, and can’t wait till it arrives.

J has been at work in our backyard again this year, and transformed the area around our mulberry tree and benches by adding new tan bark.  It took three times as many bags of the stuff as I would have guessed… and most of a morning.

So now I long for a trellis with a climbing rose, like New Dawn: The yardstick against which all repeat flowering climbers are judged. In 1997 ‘New Dawn’ was voted the most popular rose in the world at the 11th World Convention of Rose Societies. Silvery, blush-pink, 3″ double flowershttp://cookingupthecure.files.wordpress.com/2013/04/old2bgarden2bphotos2b152.jpg?w=652http://cookingupthecure.files.wordpress.com/2013/04/newdawn1.jpg?w=652

Another thought I had was to grow a vegetable in some unusual way, and today while thumbing through Sunset magazine at my chiropractor’s office I saw the picture below and loved it!

What a great idea.. beans happily growing on a decorative arch.

Runner bean trellis

So gotta get some beans… dialing Jack. :D

Lunch yesterday was a rushed affair.  I had an open house to visit, and Carrot Soup for 14 to make.  One of my favorite new finds are these mini organic corn tortillas from WholeFoods.

Mini Tostadas pkg

If you remember our Good Carb Formula, then you can see that these are very acceptable, and meet the blood glucose test, i.e. fiber x 10 = more than total carbs.  In this case 30 to 27.

corn tortillas nutrition info

And at 27gr of carbs per 4 tortillas, you can have a yummy and filling meal.

Mini Corn Tostadas

It’s fun to add creative toppings and play with flavors.  Since I was literally flying out the door in minutes, I used what was ready and handy to create these…

Mini Tostadas

Guacamole, chopped tomatoes, green onions, chopped radishes, daiya cheese (or rice cheese), jalapeno peppers, and on the side some low fat re-fried organic black beans with cilantro garnish. All the veggies are high in vitamins and antioxidants.

Pop for two minutes in the toaster.. and Viola!  Lunch!

You can add shredded Chicken cooked with smoked paprika, or cubes of baked Cod for a more substantial meal.

Mini Tostadas 2

~To Your Health! ♥

Signs of Spring and Pumpkin Spice Wheat-free Pancakes

by

It’s a glorious day in this California valley.  The temperature is mild and the sun is chasing clouds, creating the familiar haze and sun kaleidoscope.

The fruit trees in our backyard began their awakening and blooming a couple of weeks ago, and are now stretching their limbs and shaking off all traces of winter.  Our fruiting mulberry tree is twice as full as it was last year.  I am expecting many juicy berries!

Mulberry spring 2013

purple flower pot

Even the cats are enjoying a lazy Saturday.

Cheby in a pod

Today is Junior Prom.  My son and his adorable girlfriend looked over-the-top gorgeous, him in his Dad’s classy Tux and O. in a deep purple over the knee, gathered at the waist dress with silver lace on top. She wore silver heels, a silver purse and matching nails.  I’d post a photo, but need their permission first.

So this morning, I decided to create a pumpkin pancake recipe from scratch.  We all loved them, and I hope you do too.

Pumpkin and Spice Pancakes, wheat-free

  • 1 c. organic Oat Flour
  • 1/4 c. organic  Rye Flour
  • 3 Tbs. freshly ground Flax Seeds
  • 2 Tbs. Xylitol, grind with the flax seeds
  • 1 1/4 tsp. Cinnamon
  • 1/2 tsp. Nutmeg
  • 1/4 tsp. Ginger
  • scant 1/4 tsp. Allspice
  • 1/3 c. organic Pumpkin Puree
  • 1/3 c. + Almond Milk
  • 2 Hi-Omega 3 eggs
  • 1 Tbs. Maple syrup or Maltitol-sweetened Syrup

Mix dry ingredients together in medium bowl.

Whisk until well blended the pumpkin, milk, eggs and syrup.

Add wet ingredients to dry, and mix with fork just until blended and big lumps disappear.  Add milk if too thick to pour.

pumpkin pancake1

Heat a skillet over medium heat.  Rub lightly with coconut oil, and bake pancakes until bubbles from and pop then flip and bake until done.

pumpkin pancake2

Serve with no sugar added jam, Maltitol or Stevia sweetened syrup and your favorite berries.  I had a fresh farm delivery of organic blueberries on Thursday, so sprinkled them on my cakes.  Deelicious!

pumpkin pancake3

~ Bon Apetit! ♥

 

Baked Almond-Crusted Cod in Big Boss Oil-less Fryer

by

Quick dinner tonight.  Didn’t get started until 6:10pm!  Luckily, I had taken 4 Wild Caught Cod fillets out of the freezer last night.  I had a bunch of green beans, a spaghetti squash and 4 sweet potatoes waiting to join in a meal, and tonight was the night.

Almond meal has figured heavily in many recipes lately.  From cakes to cookies to my creation this evening.

So here’s how it went…

I steamed the green beans then added some garlic salt, pepper, a bit of e.v. olive oil and lemon juice.

Then I steamed the spaghetti squash, then scraped the insides into a pan, added some coconut milk, touch of salt, date sugar, cinnamon and a dash of turmeric. While that was re-heating on low, I sliced the sweet potatoes into strips, tossed them in olive oil, salt, Aleppo pepper and a dash of sumac.

Sweet potato fries Big Boss

The potatoes cooked in the Big Boss Fryer first… (10 minutes per batch).

Then I prepared the fillets:

Baked Almond-Crusted Cod

  • 4 Cod fillets
  • 1 Tbs. EV Olive Oil
  • 3/4 c. Almond Meal
  • 1/4 c. Rye Flour (substitute with Brown Rice flour for GF)
  • 2 Tbs. chopped organic Parsley
  • 1 Tbs. Nutritional Yeast
  • 1 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • Paprika, to taste

Rub fillets with olive oil on both sides.

Mix dry ingredients in a flat dish.

Big Boss Fish prep

Cod coated in almond meal, rye flour, parsley and spices

Dip fillets in mixture to coat, then place on tall rack of Big Boss Oil-less Fryer, or preheat oven to 400º F.

Big Boss Fish

Cod baking in Big Boss Fryer

Set timer for 12 minutes (14 if fillets are  thick).  Bake at 400º.  Watch so that crust does not burn.

Squeeze lemon on top and serve with veggies and baked sweet potato fries!  Voilà! Dinner.

Big Boss Fish 2

Baked Almond-Crusted Cod

~ To Your Health! ♥

 

 

Papaya Star and Kale-Apple-Almond Salad with Japanese Red Pepper

by

I just adore the sweet, refreshing flavor of Papaya.  I revel in the color and texture. I love it with a light drizzle of lemon juice.

I have had extremely good luck in choosing just the right moment in a Papaya’s ripening life to slice through the green/gold skin, and expose the caviar-like black seeds.

I did just that a few days ago, and was greeted by a lovely, perfectly shaped STAR!

Papaya star

Once again, I had chosen a lusciously ripe papaya, and it was enjoyed by us all.

Talking of texture, kale has become one of my favorite Salad Greens.  The chewy leaves make me feel like I’m having a very substantial meal, not just a salad.  I like the complex flavor and the challenge of finding dressings that compliment this slightly bitter leaf.

Below is a salad that was new to me, and I thought you might enjoy it too.

Kale-Apple-Almond Salad 

Kale

The surprise ingredient in this salad is Ichimi Togarashi - Japanese red pepper. You can find it in Asian markets, or purchase it online.

Makes about 4 servings.

  • 2 Tbs. organic extra-virgin Olive Oil
  • Zest and juice of 1 medium organic Lemon
  • 2 c. thinly sliced organic Kale
  • 1/4 c. finely shredded Parmesan cheese (use Almond cheese for Vegan)
  • 1/4 c. roughly chopped dry roasted Almondslemon zest
  • 2 tsp. Xylitol + 2 tsp. water (or 2 tsp. Maple Syrup)
  • 1 organic  Honeycrisp Apple, cored
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • Ichimi togarashi

Whisk together the oil. lemon zest and juice in a small bowl and set aside.

Place almonds in a small pan over medium heat.  Add the 2 tsp. Xylitol + 2 tsp. water, or maple syrup. Cook stirring until syrup coats the almonds.  Scoop almonds onto parchment paper and let cool.

Toss kale, cheese and almonds and dressing in a medium bowl.

Cut apple into 4 pieces and slice thinly with a mandoline or knife. Add to salad and toss to coat.

Season with salt, pepper, and ichimi togarashi (to taste).

Per serving: 170 cal. per serving; 5.1 g protein, 13 g carb and 3.4 g fiber.

kale - apple salad

~ Bon Apetit! ♥