Monthly Archives: December 2016

A Calorie Is Not Just a Calorie to Your Cells

what-you-fuel-your-body-with-matters

Wishing you all a very healthy New Year! Make a commitment this year to eat more food that will increase your health, and kick the processed foods and food that your body doesn’t thrive on to the curb! Resolve to listen to your body, and if it is achy, lethargic, anxious, tired, sleep deprived, overweight, has brain fog, poor digestion, muscle loss, or skin issues, make a decision to change that this year. Food feeds your cells which turn over at an incredible rate. What you eat becomes your blood and cells. Once you begin a really good and healthful eating program for the purpose of lifestyle change (not a diet!), poor quality and processed food will no longer taste good to you. It takes times for your taste buds to change, so stick with it longer than a few weeks. I promise you will begin to crave delicious, real food all the time, love it and never look back!

You are so worth it! 🙂

Sandra Shields, Health Coach (Sam)

Eat Your Nutrients!

Steamed Egg Custard with Clams and Rosemary

steamed-egg-custards-with-clams-and-rosemary-in-the-instant-pot

I usually make savory egg custards in my bamboo steamer, but I am really enjoying my Instant Pot for it’s speed and ease, and the custard came out silky just like it should. If you don’t have an Instant Pot you can check them out here, or make the custard in a regular steamer. (Directions are below) It will just take longer for them to cook.

I first started making egg custards 15 years ago for my little girls. They are an Asian dish I first discovered when we were in China, and the very nice chefs at the hotel where we were staying made them for the babies who were about one year old, including my daughters, as they are very soft and delicate and just right for babies. The girls adored them! However, they are also eaten by adults! This version has clams and rosemary in it and is absolutely delicious as a first course or with a light lunch accompanied by a side salad. I personally think they are fantastic for breakfast! If you have never tried steamed egg custard, I highly recommend it! They are delightful, light, creamy and silky on the tongue.

steamed-egg-custard-with-clams-and-rosemary-using-an-instant-pot

These cook in 9 minutes in the Instant Pot. Straining the egg mixture through a fine meshed strainer is the secret to the silkiness! I try to incorporate seafood into my weekly meals at least once or twice a week. Canned clams are something you can stock right in your pantry, and they are a great source of B-12 which is essential for a healthy nervous system, Iron and Vitamin C.

Steamed Egg Custard with Clams and Rosemary

Ingredients:

3 Eggs

1/2 Cup of Full Fat Coconut Milk (my favorite)

1/3 Cup Plus a Tablespoon of Canned Baby Clams (I use Crown Prince Wild Caught here)

2 Green Scallions, sliced

1 Teaspoon of Fresh Minced Rosemary

1 Teaspoon of Coconut Aminos, this is a soy substitute and tastes amazing (here)

1/4 Teaspoon of Sea Salt or Himalayan Pink (my personal favorite) 🙂

Directions: In an Instant Pot, pour in 2 cups of water and add the trivet that came with it. Set out three heat proof ramekins or bowls, and make sure they fit into the Instant Pot on the rack. They should hold approximately 3/4 cup each.

In a bowl, whisk together your eggs, coconut milk, coconut aminos, and sea salt. Now pour it through a fine meshed strainer (like this one) into another bowl. This makes it super silky. Discard any egg white residue left in your strainer. Stir in the clams, rosemary and scallions. Divide evenly into the three ramekins. Cover each ramekin tightly with foil, and place on your trivet rack in the instant pot.

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Place the top on the instant pot, and seal the top and the steamer valve. Choose the manual button on your pot and set the timer to 9 minutes on the low setting (there is a choice between low and high). When the timer is up, release the pressure valve, remove the lid and carefully remove the hot ramekins and take off the foil.

Cool for ten minutes. The steamed custards are ready to serve.

To steam them in a bamboo or other steamer, follow the instructions above, however, steam for 15 to 18 minutes on low, making sure the centers are set but still jiggly.

Makes 3 Savory Custards

Eat Your Nutrients!

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Merry Christmas Greetings from Me and Ming Ming!

Wishing all of you many blessings this holiday season and the year to come! May your year be filled with happiness, health and peace even through the challenges life brings us all. My wish for you is that you grow day to day and are showered with abundance and gratitude! Ming Ming is excited to have everyone chilling out more, because it means there are more laps to sit in, plus she loves the holiday bling! 🙂

merry-christmas

Warmly,

Sam and Ming Ming

Positivity Motivation and Encouragement

positive-pants

Merry Cherry Chocolate Fudge

Fudge with health benefits? What’s that you say? Well hey, I have a fudge recipe that tastes decadent and fudgy, and it has benefits other than expanding your waistline over the holidays. I tested it on my kids, and they gave me the thumbs up as well. Bet you want to have a piece don’t you? Read on for the benefits.

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For the fudge I used raw cacao powder, a whole cup of it! Raw Cacao is rich in magnesium, calcium, sulfur, zinc, iron, copper, potassium and manganese. It also contains polyphenols, B vitamins, protein, fiber, and essential heart healthy fat. Keep reading if you care about the benefits of Coconut Butter. 🙂

merry-cherry-fudge-paleo

I used creamy coconut butter, which is rich in immune boosting lauric acid and is said to destroy harmful bacteria, viruses and funguses, but very importantly, it is yummy enough to eat by the spoonful right out of the jar! It also is thought to boost metabolism because of it’s short chain fatty acids. Coconut butter is made from the meat of the coconut.

The recipe also includes raw, local honey which wards off infections (they use honey on bandages in wound clinics to kill infections. That’s how powerful it is.) The pollen in raw honey also helps with seasonal allergies, if it is local to where you live. It is an unrefined, natural sweetener as well.

I used freeze dried cherries for the fudge. Freeze drying concentrates the antioxidants. Just two tablespoons of freeze dried cherries contains the antioxidants of a whole cup of fresh ones, plus they work really well in the fudge. Yah!

Are you ready for the recipe?

merry-cherry-fudge-dairy-free

Merry Cherry Chocolate Fudge

Ingredients:

2 Cups of Coconut Butter (here is my favorite)

1 Cup of Raw Cacao Powder (like this gluten free brand)

3/4 Cup of Raw Local Honey

1/2 Cup of Coconut Milk (full fat, no additives)

1/4 Cup of Freeze Dried Cherries (this kind is what I use)

1 1/2 Teaspoons of Pure Vanilla Extract

1/8 Teaspoon of Sea Salt

Directions: Line an 8″ square pan with parchment paper. Set aside.

Place the freeze dried cherries in a sealed quart zip lock bag, and roll over with a rolling pin until the cherries are finely crushed. Set aside.

In a large bowl with a hand held mixer, mix together the softened coconut butter (Place the glass jar with the lid off for about 30 seconds in the microwave, and it will soften nicely so it is easily spooned.) Raw Cacao Powder, Honey, Coconut Milk, Vanilla and Sea Salt. Mix until smooth starting out slowly so you don’t fling cocoa powder all over the place.

Scoop the fudge into the parchment lined pan and smooth with a rubber spatula, reaching the sides of the pan and spreading it evenly.

Sprinkle with the crushed cherries and lightly pan down into the top of the fudge.

Put the pan in the freezer for one hour. Remove the pan from the freezer, and remove the parchment. On a cutting board with a large, sharp knife. Cut the fudge into 1 1/2″ inch squares. Store in the refrigerator or freezer for a firmer fudge. You can also store the fudge at room temperature if you like a softer fudge.

Happy Holidays!

Merry Cherry Chocolate Fudge Dairy Free, Paleo

Eat Your Nutrients!

Orange Tarragon Chicken with Caramelized Pears

Tarragon imparts sweetness to sauteed pears. This chicken dish comes together quickly and tastes elegant.

orange-tarragon-chicken-and-caramelized-pears-plated

I received a fruit and nut gift basket this week as a gift, and it included organic pears which are delicious just plain when perfectly ripe…..so good! When you slice and cook them in some olive oil and add onions, they are divine, soft, savory and sweet. Then add some juicy chicken thighs, and you have a fantastic main dish!

Orange Tarragon Chicken with Caramelized Pears

Preheat oven 375º degrees.

Ingredients:

8 boneless chicken thighs

1 Ripe Pear, cored and sliced (it doesn’t need to be really ripe, but soft)

1 Yellow Onion, diced

Zest and Juice of Two Oranges

3 Tablespoons of Olive Oil

2 1/2 Teaspoons of Tarragon

1 1/2 Teaspoons of Herbamare Sea Salt Seasoning (this kind)

Directions: In a large oven proof skillet, add 2 tablespoons of olive oil and heat over medium high heat until warm. Add the pears and onion to the olive oil in the skillet, then sprinkle with 1/2 teaspoon of Herbamare and 1 teaspoon of tarragon. Cook for 5 to 10 minutes stirring occasionally until the pears and onion are soft and starting to caramelize.

pears-onion-tarragon-in-olive-oil

Meanwhile, cut each boneless chicken thigh into quarters and sprinkle with the remaining 1 1/2 teaspoons of tarragon and 1 teaspoon of Herbamare seasoning salt.

Remove the caramelized pear and onion from the pan and set aside. Add the last tablespoon of olive oil, and then the seasoned chicken. Sprinkle the orange zest onto the chicken. Sautee for 4 minutes then flip the chicken and cook for 4 more minutes. Add the orange juice to the pan and cook for 1 minute to reduce the juice. Stir in the pear and onion mixture. Place the pan in the oven for ten minutes.

Remove from the oven and serve and enjoy!

orange-tarragon-chicken-and-caramelized-pears

Eat Your Nutrients!

Honey Cherry Macaroons

I am a fan of macaroons and cherries, so I thought, why not come up with a cherry macaroon? They are a perfect two bite cookie with a toasted outside and a moist, chewy interior. The way to get a tart cherry flavor and have these macaroons work is to use crushed, freeze dried cherries. The ingredients are simple and clean with no refined sugar. These cookies should definitely go on your holiday tray! They also make a very pretty packaged gift!

festive-cherry-macaroons

Cherry Macaroons

Ingredients:

5 oz. (1 1/2 Cup) of Unsweetened Finely Shredded Coconut (I like this kind)

1/2 Cup of Coconut Cream (also know as coconut butter, here’s my favorite)

1/3 Cup of Freeze Dried Cherries (this kind)

1/3 Cup of Good Honey (I use local)

2 Tablespoons of Coconut Milk (full fat)

2 Egg Whites

1/4 Teaspoon of Sea Salt (I am a big fan of Himalayan Pink for it’s minerals)

Directions:

Preheat the oven to 325º degrees.

In a clean dry bowl, beat the egg whites and salt on high with a hand-held electric mixer until you have medium-firm peaks. Set aside.

egg-whites-medium-peaks

Put the cherries in a ziplock bag and crush them finely with a rolling pin. In a medium bowl, combined the shredded coconut and crushed cherries.

Coconut and Crushed Cherries

Add the honey, coconut cream (softened in the microwave), vanilla extract and coconut milk. Beat with a hand mixer until thoroughly creamed.

Carefully fold in the egg whites. Now, scoop with a tablespoon cookie scoop onto two parchment lined cookie sheets.

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Bake in your preheated oven for 20 to 25 minutes, or until the outside is a pretty golden brown. Remove from the oven and cool.

macaroons-with-cherries-paleo

Makes 20 Macaroons. They will keep at room temperature for a week or more.

Eat Your Nutrients!

Instant Pot Chuck Roast

Instant Chuck (in the Instant Pot)

An Instant Pot is an incredibly fast way to cook when you are busy and don’t have a lot of time to spend in the kitchen. Making a pot roast takes time in the oven, about three to four hours to get it fork tender, but with an instant pot you can be ready to eat in about an hour. That is total cooking time, not total time you have to be in the kitchen. Once you get it going, you can walk away. Love it!

I added plenty of vegetable sides to make a healthy dinner. The bed of cabbage soaked up all the juices, and we had carrots and broccoli as well. You choose! 🙂

Instant Pot Chuck Roast

Ingredients:

3 lb. Chuck Roast (cubed into 1 1/2″ chunks)

1 Cup of Broth

1/2 Cup of Fresh Squeezed Orange Juice

1/2 Cup of Coconut Aminos here

2 Leeks, Sliced into rounds

3 Tablespoons of Umami Blend (recipe here)

2 Tablespoons of Honey

1 Tablespoon of Minced Fresh Ginger

cutting-chuck-roast-for-instant-pot

Directions: Cube the Chuck after you have seasoned both sides with Umami Herb Blend. Put the Beef into the instant pot. Whisk together the orange juice, coconut aminos, broth, honey and ginger. Pour over the beef and add the leeks. Place the top on your instant pot and seal the steam valve at the top. Press the Meat/Stew selection, and you are done. The chuck will cook for 35 minutes, then do a cool down. Release the steam valve, and after the steam is released, remove the top and that’s it! You have a delicious, fork tender roast in a third of the time!

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instant-pot-with-chuck-roast

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Eat Your Nutrients!

Umami Herb Blend

umami-herb-blend

Here is a versatile seasoning you can make yourself that is delicious with meat or vegetables! The truffle salt takes the blend over the top in my opinion. 🙂

I mix it in my mortar and pestle (here).

Umami Herb Blend

1 Tablespoon of Truffle Salt (here)

1 Tablespoon of Dried Basil

1 Tablespoon of Dried Parsley

2 Teaspoons of Dried Oregano

1 Teaspoon of Dried Onion Powder

1 Teaspoon of Dried Garlic Powder

Directions: Place the ingredients in a mortar and pestle, and grind. Alternatively, you can use a coffee grinder.

It is ready to use and season with ease while you are in the kitchen.

Grain Free Popovers Three Ways

Popovers go great with saucy winter meals, because they soak up juices! They are also great for breakfast, or stuffed with sandwich ingredients. I love their airy, fluffy texture. So today I came up with three more variations (Pecorino, Garlic and Onion, or Plain) you can make in addition to my original recipe for Italian Bacon Popovers which you can find here.

Grain Free Popovers Three Ways!

I was thrilled to discover recently that I am doing well with some kinds of dairy, so I added a dairy version of the popovers….Sheep milk cheese! Did you know that the delicious Italian Pecorino cheese is made from sheep’s milk? It is a well known delicious hard cheese that you grate, and I added it to one of my popover recipes with yum-yum results! If you aren’t partaking in dairy, no worries there are plain ones that are very versatile and classic, or try the garlic and onion and also the Italian Bacon ones on the blog which are dairy free as well!

Grain Free Popovers

Grain Free Popovers Three Ways!

Grain Free Popovers Three Ways

Ingredients for Popovers:

4 Eggs

1/2 Cup of Coconut Milk

2 Tablespoons of Coconut Flour

1 Teaspoon of Sea Salt

(1/4 Teaspoon each of Garlic Powder and Onion Powder for Garlic and Onion)

(1/2 Cup of Grated Pecorino Cheese for Pecorino Cheese Popovers)

Olive Oil for Cups

Directions: Preheat your oven 400º degrees. Using a muffin pan or popover pan here, pour 1/2 teaspoon of oil into the bottom of each cup. Each batch makes six popovers, so put oil in six cups. In a medium bowl, whisk together the eggs, coconut milk, coconut flour, and sea salt. Add in the variation you would like. Scoop with a muffin scoop into the cups you have added the olive oil to. Bake for 30 to 35 minutes or until golden brown. They will sink some naturally as you remove them from the oven. I carefully remove them from the pan by running a knife around the edges and gently scooping them out with a spoon. You will have some residue left in the pan.

*cheese and plain popovers are low fodmap

Eat Your Nutrients!