Category Archives: Recipes

Should I eat chocolate?

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Why do so many of us have chocolate cravings? My patients are wondering if it is due to a vitamin or mineral deficiency. Overall, chocolate is a good source of magnesium and iron. I tried to provide other (magnesium and iron) alternatives such as nuts, seeds, dark leafy greens, lentils & beans, and did not find any reduced cravings of chocolate in my patients. Perhaps it is due to the mood-calming compound in chocolate that release your body’s “feel good” chemical- Dopamine and Serotonin, or just the complex, rich flavor and smell of chocolate ??.

Chocolate craving is not a nutritional concern as long as you are sticking with the less processed forms. In fact, the flavonoids in dark chocolate is beneficial to your skin and heart health. This powerful anti-aging antioxidant can help to reduce blood pressure, the bad cholesterol “LDL”, and keep your skin soft & moist.

I like the bitterness, woody taste and smooth texture in a piece of dark-chocolate (85% cocoa), a warm cup of unsweetened almond milk with a tablespoon of pure cocoa powder, or a few bits of cacao nibs in my homemade smoothie or oatmeal.

I do not recommend white chocolate, milk chocolate, peanut butter/caramel chocolate candy bars, or chocolate with more than 10g of sugar per 40g serving.

Last year, I posted a recipe of Homemade Protein Chew on my Instagram. I was exploring a caffeine-free version and have created this Vegan, Less Fat, Sugar-Free formula. I replaced the cocoa and honey in the original recipe with Chatfield’s All Natural Carob Powder* (naturally sweet, low in fat).

 

Photo Credit: Chatfield's
Photo Credit: Chatfield’s

* While Carob powder is a good substitute of cocoa powder for those who are very sensitive to caffeine or watching their weights, please note that it doesn’t contain the phytochemical flavonoids. However, this product is delicious in warm, almond milk and baked goods.

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Recipe:

Raw Vegan Protein Chew
Ingredients:
1 Tbsp of Epic vanilla protein *
3 Tbsp raw shelled #hempseeds (@harvesthemp)
6 Tbsp Chatfield’s All Natural Carob Powder
1 Tbsp #coconutoil
1 Tbsp Apple Cider Vinegar
1/2 cup of Almond Milk

Directions:
1. Mix the first 5 ingredients in a bowl.                                                                                                                                                                     2. Add almond milk gradually while mixing the batter.
3. Knead and roll batter into #proteinballs.
4. Place on wax paper and refrigerate for at least an hour.
Enjoy ?
* Reviews of Epic Protein Supplement

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Chinese-Style Steamed Strip Bass

Yield: 2-4 servings
Ingredients:
1 Wild-caught Strip Bass or Sea bass, cleaned and scaled by fishmonger
2 inches ginger, julienned
2 sprigs of scallion, chopped
2 Tbsp white wine
2 tsp soy sauce
1 tsp coconut oil
1 tsp salt
Instruction:
1. Rinse and pat dry fish.
2. Make a few diagonal slashes on both sides of the fish.
3. Season both sides with salt and white wine.
4. Cover and Steam fish for 8-10 minutes.
5. Meanwhile, sauté ginger, scallion, soy sauce, and sesame oil over medium heat for two minutes.
6. Pour mixture over fish and serve.

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Green Tea Noodle Bowl

When you crave for something warm and light, noodle soup can be a quick meal option that’s satisfying, fresh, and grease-free. Making your own Noodle Bowl at home is surprisingly easy, all you need are 4 elements: soba noodle, broth base, veggies, and protein. Soba, AKA, Buckwheat Noodles are good source of fiber, manganese  and contain high quality protein (6-9g per 2 oz serving). They are uniquely rich in the essential amino acid Lysine, which is lacking in many grains. Manganese and Lysine are involved in the creation of collagen and absorption of calcium, maintain bone health. Keep your noodle portion small (1-2 oz soba) and pair it with lean protein choices (tofu, tempeh, edamame, fish, shrimp, chicken) and steamed/sauté veggies of your choice.

Ingredients (serves 4):

  • 6 oz soba noodles
  • 2-inches ginger, grated
  • 6 oz Tofu Cutlet, sliced
  • 8 pieces of shrimp wonton, boiled
  • 8 cups rainbow veggies, steamed
  • 3/4 Tbsp Brown Rice Miso

Directions:

  1. Boil a pot of water over high heat. Add ginger and  3/4 Tbsp of Miso.
  2. Cook soba noodle with tofu cutlet for 5 minutes.
  3. Top with steamed rainbow veggies.
  4. Garnish with scallion or a dash of sesame seeds.
  5. Smile and serve.

Nutrition Tips:

  1. If you want to try flavor soba noodles like this one, check the ingredients to make sure it is made with real green tea matcha and not food colorings. Hime’s Green Tea Noodles are light and fragrant, and a sneaky way to add a dose of antioxidant into your pasta.
  2. Try to consume at least 2 cups of veggies in each meal. Pick a rainbow selection (at least 4 colors) of seasonal vegetables and serve them on the side of the noodle bowl.
  3. Soba pairs well with mushrooms. Check out my Stuffed Portobello Mushrooms with Eggs and Thyme

Nutrition Information:

Serving Size: 1 Noodle Bowl | Calories: 249Kcal |Carbohydrates: 36.2g |Protein: 17.2g | Fat: 4.6g | Saturated fat: 0.6g | Fiber: 9.2| Sodium: 277.5mg |

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Stuffed Portobello Mushrooms with Eggs and Thyme

I will have Steak & Eggs… Oh I mean Mushrooms & Eggs for Brunch! Portobello Mushrooms are meaty and versatile,  rich in fiber, selenium, copper and niacin. Adding mushrooms into your diet may prevent coronary heart disease and cancer. To make it a protein-packed breakfast, serve this side dish with this protein-rich Green Tea Noodle Bowl.

Ingredients:

  • 1 clove garlic, minced
  • 2 portobello mushrooms (large, not flat)
  • 1 sprig of thyme, chopped
  • 1 sprig of watercress, chopped
  • 1 tsp balsamic vinegar
  • Lemon pepper to taste
  • Olive oil spray

Directions:

  1. Preheat oven to 375 degrees F.
  2. Clean mushrooms with a dry cloth. Remove stem and scrape gills out with a teaspoon.
  3. Lightly spray both sides of the mushrooms with olive oil spray and placed on baking sheet.
  4. Crack an egg onto each mushroom.
  5. Divide the garlic, balsamic vinegar, thyme, watercress between the mushrooms.
  6. Sprinkle with lemon pepper to taste.
  7. Place mushrooms in the oven. Bake until the egg whites are set, about 20-25 minutes.
  8. Smile and serve.

Nutrition Information:

Serving Size: 1 Stuffed Mushroom | Calories: 117Kcal |Carbohydrates: 8.6g |Protein: 9.7g | Fat: 5.7g | Saturated fat: 1.6g | Fiber: 3.4 | Sodium: 150mg |

 

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Healthy Cooking on Vacation- Cabin Cooking



While I love to experience local foods and new restaurants, cooking at a Rustic Mountain Cabin Kitchen can be fun and easy. Keep dinner simple with a sautéed vegetarian entree, a few simple salads/fruits and root vegetables grilled over charcoal.  If you don’t have access to a local garden/farm close to your cabin, simply buy fresh ingredients ahead of time and pack the perishables in an insulated cooler with extra ice packs.

Here are some of the dishes I made at my recent mountain cabin retreat.

High Protein Teriyaki Tofu Stir-Fry

Mixed Green Salad with Grilled Corn and Roasted Root Veggies

Strawberry Blue Cheese Salad with Homemade Croutons

Sesame Shrimp and Asparagus Stir-Fry

 

 

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Sesame Shrimp and Asparagus Stir-Fry

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Ingredients:

  • 1 lb Shrimp, cleaned
  • 1 bunch Asparagus, trimmed and chopped
  • 1 Tbsp Fresh Ginger, grated
  • 1 Tbsp of Sesame Seeds
  • 2 Tbsp low sodium Tamari  (or reduced sodium soy sauce)
  • 1 Tbsp Balsamic Vinegar
  • 1 Tbsp Red Pepper Flakes (optional)

Directions:

  1. Heat skillet over medium high heat. Spray with a thin layer of coconut oil.
  2. Cook Ginger and Shrimp for 1 minute. Add Asparagus and cook for another 4 minutes, stirring frequently.
  3. Add Tamari and Balsamic Vinegar to mixture and cook for another minute. Top it with Sesame Seeds, Red Pepper Flakes, and serve immediately.

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High Protein Teriyaki Tofu Stir-Fry

 

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Ingredients:

8 oz Nagoya Organic Teriyaki TofuBaked (32g Protein, Non-GMO)
2 oz Gimme Lean Meatless Sausage
1/2 large Yellow Bell Pepper
1 large Orange Bell Pepper
6 oz Baby Bella Mushroom
8 spears of Asparagus

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Directions:

  1. Heat large skillet over medium-high heat. Coat skillet with a light spray of coconut oil. Form meatless sausage into two bite-size patties. Cook Tofu and Patties for 2 minutes on each side.  Remove from pan.
  2. In same pan, heat 1/4 cup of water or a spray of coconut oil over medium heat. Cook veggies until softened (3-5 minutes), stirring often.
  3. Serve immediately.
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Mixed Greens Salad with Grilled Corn and Roasted Root Veggies

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Ingredients: 

Mixed Greens Salad

  • 4 cups Mixed Greens
  • 1 head of Romaine Lettuce
  • 1/2 large Yellow Bell Pepper
  • 4 oz Baby Bella Mushroom
  • 1 tablespoon of pine nuts/silvered almonds
  • 2 tablespoons Balsamic Vinegar
  • Freshly ground black pepper

Grilled Veggies (Leftover)

  • 4 ears corn
  • 5 small red potatoes, sliced
  • 1 large sweet onion, sliced
  • 1 large sweet potato, chopped
  • fresh chopped basil
  • 1 teaspoon of olive oil
  • Freshly ground black pepper

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Directions:

  1. Mix sliced potatoes and onion with basil, olive oil, and black pepper in a bowl.
  2. Wrap mixture with foil and grill over charcoal for 45 minutes or until potatoes are tender.
  3. Meanwhile, grill foil-wrapped corn for 30 minutes and sweet potato for 1 hour.
  4. Top grilled corn with Mixed Greens salad and toss it with balsamic vinegar and freshly ground black pepper to taste.

 

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Strawberry Blue Cheese Salad with Whole Grain Croutons

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Ingredients:

  • 2 Slices of Ezekiel Sprouted-Grain Bread, cubed
  • 1 teaspoon of coconut oil
  • 1 sprig of fresh chopped rosemary
  • 1 cup strawberries, sliced
  • 2 oz blue cheese, crumbled
  • 4 cups mixed salad greens
  • 1/2 large yellow bell peppers
  • 1 tablespoon of raw apple cider vinegar
  • 1 teaspoon of raw honey (optional)

Directions:

  1. Toss cubed bread, coconut oil, and rosemary in a bowl.
  2. Place cubed bread onto skewers and grilled for a few minutes until crispy.
  3. Toss croutons with strawberries and veggies. Drizzle with raw apple cider vinegar and a dash of raw honey.
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Spring Asparagus with Green Onion

Simple and delicious
Simple and delicious

Ingredients:

1 bunch Organic Asparagus Spears, chopped

A sprig of Green Onion/ Scallion, diced

1 dash of Balsamic Vinegar

Hot Pepper Flakes and freshly ground Black Pepper to taste

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Directions:

1. Steam chopped asparagus over boiling water for 5 minutes.

2. Add diced green onion to steamer for an additional 1 minute.

3. Drizzle with balsamic vinegar and sprinkle with hot pepper flakes to taste.

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