HEALTHY

LIV Stuffed Cabbage with Chicken and Herbs | Healthy Dinner Recipe

My mom and I made this one chilly afternoon in October when cabbage was in it’s peak season. Cabbage is a green cruciferous vegetable. Cruciferous vegetables play an important role in our diets, containing the highest amount of nutrients across any other food you can consume, packed with vitamin C, fiber and phytonutrients...flushing our systems and guarding our bodies against cancer and disease.   Not to mention, this dish is one of my favorite winter fares…  warming, healthy and extremely satisfying on a chilly night. Very excited to share it with you!

 

Ingredients:

·  1 large head of savoy cabbage

·  2 onions, chopped

·  3 garlic cloves, finely chopped

·  1 package of organic chicken breast (3-4 breasts)

·  2 cups of brown rice

·  2 32 oz cartons of reduced sodium chicken broth

·  2 cans of fire roasted tomatoes (my mom likes Miur Glen organic tomatoes brand)

·  ½ cup of grated pecorino romano cheese

·  ½ cup of Italian bread crumbs

·  1 5 oz piece of tellegio or fontina cheese (if you cant find these cheeses, a good soft cheese or mild cheddar is a good substitute)

·  1 TBSB tomato paste

·  1 bunch of parsley

·  1 bunch of basil

·  1 bunch of thyme

 

Directions:

1.   Bring one container of chicken broth to a boil and add brown rice. Cook brown rice thoroughly

2.   Meanwhile, fill large sauce pot with 4 inches of water, place aside

3.   Remove outer tougher leaves of cabbage head and place in bottom of pot to make a padded surface for the cabbage head. After setting a few leaves down, set entire cabbage head on top, cover, and steam for 30 minutes

4.   After cooked for 30 mins, drain water and place in cabbage colander. Carefully peel each leaf off one by one, they should separate easily after steaming.

5.   To make the stuffing, add chopped onions and 2 cloves garlic to skillet and sauté on low heat until onions are translucent.

6.   Add 3-4 large chicken breast to food processor, pulse until roughly chopped.  Add chicken to fry pan with onions and garlic. Cook mixture for about 10 minutes until chicken is thoroughly cooked.

7.   After thoroughly, add mixture to bowl with brown rice, grated cheese, bread crumbs, tomato paste, chopped parsley, basil, thyme

8.   In a large casserole dish add thin base layer of fire roasted tomatoes, chopped basil, and 1 garlic clove chopped andsprinkled on top. This is a nice base for flavor.

9.   Place one cabbage leaf on dish, remove the coarse rib with a paring knife.  Scoop ¼ cup of stuffing for each leaf. Roll outer edge of leaf away from you and gently fold in sides and continue rolling so you that have a little “packet.” 

10.         Line them in in casserole dish like “little soldiers” my mother would say. 2-3 rows depending on depth of pan.

11.         Add grated cheese, italian breadcrumbs, more chopped basil, thyme and parsley “en goppa” my mom would say (this means “on top” in Italian)

12.         Add small pieces of tellegio or fontina cheese on top before placing in oven

13.         Cover with foil and bake at 375 for 1 hour until cabbage is cooked thoroughly. Serve warm.

 

LIV Berry Oatmeal with Coconut and Cinnamon | Healthy Breakfast Recipe

A delicious, easy, healthy breakfast that is one of my staples. Especially when you’re trying to detox, this is great to have after your morning smoothie or juice to give your digestive system a rest from heavy fats and proteins. This recipe is also extremely versatile – experiment with different fruits, nuts and milks for different flavors and textures.  My husband also likes to add cacao nibs which gives him a extra boost of energy and antioxidants in the morning. Packed with healthy carbohydrates, fiber, and B vitamins, this is a breakfast you won’t want to miss.

Ingredients:

·       1 cup rolled or steel cut oats

·       1 tablespoon coconut oil

·       2 cups full fat coconut milk or almond milk

·       1/4 cup of blueberries

·       ¼ cup of raspberries or blackberries

·       1 banana sliced

·       1 teaspoon of cinnamon

·       1 tablespoon of coconut oil

·       2 tablespoons of maple syrup

·       2 tsp chopped walnuts or almonds

·       1 tsp cacao nibs (optional)

 

Directions:

1.     Place a small sauce or soup pot over medium heat.

2.     Add water and oats to pot and bring to a boil. Reduce to low heat, stir occasionally, and cook for 5-7 minutes until oats reach your desired consistency.

3.     Take oats off heat and spoon into to a medium sized bowl.

4.     Add your coconut oil, and swirl in while still hot. Then add maple syrup, fruit, nuts, cacao nibs, milk and finish with cinnamon on top.  Serve while still piping hot and enjoy!

LIV Superfood Power Protein Drink © | Healthy Smoothie Recipe

After my LIV Vibrant Green Smoothie © in the morning, I usually make this Power Protein smoothie for my husband and I before we head out for the day. These nutrient-dense smoothies are a tremendous sources of long-burning fuel and superfoods to power your day.  If I’m hungry in the afternoon, this is also a great snack between lunch and dinner.

 Instead of soy or whey protein powder, I recommend brown rice or hemp protein because these proteins are easier to digest, and a cleaner plant-based energy source (free from dairy).  Chia seeds are also a great longevity food, coined “the runners food” packed with protein, fiber, Omega-3 fatty acids and minerals.  

In addition, I’ve included a pinch of raw cacao powder which is one of the worlds top superfoods and revered in Southern American cultures for their energy boosting properties. Last, but certainly not least, I add a heaping spoonful of acai powder or goji berries for an antioxidant blast to help fight free radicals and keep your cells healthy and youthful.


INGREDIENTS

  • 2 ½ cups unsweetened almond milk
  • 2/3 cup hemp or brown rice protein powder
  • ½ cup coconut water
  • 3 tsp. chia seeds
  • 1 TBSP acai powder or goii berries
  • ½ tsp. cacao powder
  • ½ tsp. cinnamon
  • ½ tsp. vanilla extract
  • 1 Banana

DIRECTIONS

Add the almond milk and coconut water to the blender, and then slowly add in each ingredient. Blend on low speed until smooth.

 

*Please note that I use a Vitamix blender to make this recipe (yield is apx. 28 oz), but you can easily half the recipe to fit within Nutribullet or SharkNinja large cups.

LIV Lentil Soup | Healthy Dinner Recipe

Leeks were a highlight vegetable this week at the farm. Lots of my clients are unsure of how to cook with them, and I urge them that they are a great vegetable to add to soups. They enhance the flavorful onion flavor and nutritional benefits. My mom makes lentil soup every fall. This soup is hearty, delicious, and loaded with iron. In addition, the amount of protein found in lentils is up to 35%, which is comparable to red meat, poultry, fish, and dairy products.  They are great for improved digestion, diabetes control, combatting cancer, weight-loss and great for pregnant women as a steady energy source.

The possibilities are endless with this recipe. You can also add dollop of crème fraiche in addition to the olive oil for a creamy finish.My mom also likes to add in grilled Italian chicken sausage, or pre-cooked kale/spinach swirled in for added nutritional value.  I love making a big batch of this soup on a Sunday afternoon, and have a healthy dinner ready to heat up all week long.

Ingredients

·  2 yellow onions diced

·  ½ bunch of celery diced

·  10 diced carrots

·  3 leek stalks diced

·  1 lb of French lentils

·  4 cups of chicken broth

·  1 can of fire roasted tomatoes (I like Muir Glen Organic Crushed Tomatoes Fire Roasted)  

·  ½ cup tomato paste

·  2 bay leaves

·  1 tsp Thyme

·  ½ cup of good Italian olive oil

Directions

1. Saute onions, celery, carrots and leeks in large sauce pot with olive oil. Sauté until onions are translucent, about 15 minutes

2. Add lentils, chicken broth, can of fire roasted tomatoes, bay leaves and thyme to pot. 

3. Simmer for 1 ½  hours. After, take off heat and serve in bowls with drizzle of olive oil.

 

Healthy Thanksgiving Side Dish Recipes | Easy and Delicious

My favorite holiday is upon us! Thanksgiving. It’s a time family can get together and express gratitude for the abundance and love in their life. What a beautiful thing.  Not to mention the food… YUM.

Of course turkey, mashed potatoes, and stuffing is served at almost every thanksgiving. But how can you jazz up the sides with local fresh produce from your grocery store or farmers markets?  I’ll show you how. Here’s my mom’s take on Thanksgiving sides using local vegetables my family sources from New England and beyond –whole, healthy foods, and simply delicious! 

 

BAKED FENNEL 

This is one of my favorite thanksgiving dishes. My mom made a small tray this past thanksgiving, but it was gone after only a few family members went through the line.  So savory, salty, healthy and delicious. 

Ingredients

·      3 bulbs fennel

·      ¼ cup white wine

·      1 stick melted butter

·      ½ cup chicken broth

·      ¼ cup of olive oil

·      1 cup of breadcrumbs

·      1 cup grated parmigiano-reggiano cheese

·      Fresh ground pepper

 Directions

1. Steam fennel bulbs in large pot, cook half way through. Not all the way as they will cook more later.

2.  Cut fennel in quarters (if large bulbs, cut in 6). Make nice wedges, about the size of a tangerine. Line each fennel wedge cut side up in rows in large casserole or gratin dish.

3. Add white wine, ½ cup chicken broth, and 4 tablespoons of unsalted butter to casserole dish. Bake covered for 20 minutes at 350 degrees. Take out, remove foil.

4. Mix breadcrumbs, the rest of the melted butter, parmigiano-reggiano cheese, pepper, and sprinkle mixture on top. Cook at 400 degrees uncovered for 20 minutes until it’s crusted on the top. Serve warm.

 

CAULIFLOWER AND COOKED SPINACH IN LIGHT CREAM SAUCE

Ingredients

·      2 – 3 large cauliflower heads

·      8 cups of spinach

·      1 ½ stick of butter,

·      3 TBSP all purpose flour (or whole wheat flour is even better)

·      2 cups grated sharp cheddar cheese

·      3 cups whole milk

·      3 grates of fresh nutmeg

·      1 cup italian breadcrumbs (gluten free varieties are also fine)

·      1 cup grated parmigiano-reggiano cheese

Directions

·      Bring salted water to boil, add spinach and cook for about 3-5 minutes. Let cool, and drain, and squeeze all the water out with hands, removing most of the moisture. Cut larger stalks out, and chop coarsely into smaller pieces. Set spinach aside.

·      Steam cauliflower in large pot until halfway cooked. De-rib and cut cauliflower into small florets (the size of tangerines roughly).

·      Add thin layer of EVOO to bottom of medium casserole dish, and

line up cauliflower florets in even rows.

·      Meanwhile, make the cream sauce.  Add one stick of butter to sauce pan. Add flour, mixing thoroughly with whisk to make a rue. When well congealed, add two cups of grated sharp cheddar cheese, and stir so that it’s thoroughly melted, this should take a 1-2 minutes to melt. Add spinach and 3 cups of whole milk. Continue stirring with a whisk until thick on moderate heat. Finally grate some nutmeg and remove from heat

·      Pour evenly over cauliflower in casserole dish

·      Toast some breadcrumbs in ½ stick butterin small sauté pan. Once lightly toasted, add to top of cauliflower.

·      Finally finish with grated parmigiano reggiano cheese. Add evenly over entire casserole dish and bake at 350 for 40 minutes.

 

PARSNIP AND APPLE PUREE 

This is a nice change (or addition) to traditional mashed potatoes! The apple and parsnip combination is sweet yet savory, smooth and velvety, and a great flavor compliment to turkey.

Ingredients

·      5 cups coarsely chopped parsnips

·      3 tablespoons unsalted butter

·      2 granny smith apples, peeled and coursely chopped

·      ½ cup sour cream

·      ¼ teaspoon ground allspice

·      Salt and freshly ground pepper

·      ½ cup chicken broth

 

Directions

·      Place parsnips in large saucepan. Cover with salted water and bring to boil. Cook for 15 minutes and simmer until tender.

·      While parsnips are cooking, melt the butter in small skillet over low heat. Add apples and sauté for 7 minutes until soft.

·      Process parsnips and apples in food processor, blend until smooth, Add the sour cream, allspice, salt, pepper. Blend until smooth. Serve warm.

 

SWEET POTATOES WITH BROWN SUGAR  

My mom makes the best thanksgiving sweet potatoes and I think its because she has a tried and true recipe with a secret ingredient, wait for it… yes, fresh squeezed orange juice.  This flavor combination is melt in your mouth.

Ingredients

·      6 medium sized sweet potatoes (yams)

·      2 cups orange juice

·      1/2 cup brown sugar

·      1 cup fresh squeezed orange juice

·      4 Tbsp butter, melted

·      2 -3 grates of nutmeg


Directions

·      Preheat oven to 350. Peel sweet potatoes and cut into 1 ½  -2 inch rounds, arrange in a single layer in large glass casserole dish.

·      In small mixing bowl, add 1 ½ cup orange juice, ½ cup of brown sugar, ½ stick of butter melted, nutmeg. Mix thoroughly and pour over sweet potatoes, cover with aluminum foil and cook at 350 for 40 minutes.

·      Turn and baste after 20 mins. Return to oven without aluminum foil until browned, glazed and delicious.

 

Happy Thanksgiving to you and your family!
Harvesting Cabbage with my Dad - Thanksgiving 2016

Harvesting Cabbage with my Dad - Thanksgiving 2016

 

LIV Green Goddess Kale and Romaine Salad with Lemon | Recipe

kale and romaine salad

My brother made this in Welfleet Bay, Cape Cod last week as a side dish to fresh baked halibut. It was outstanding. Packed with greens, nutrients, and antioxidants, you’re body will thank you after.

Ingredients

·      One large bunch of finely chopped kale

·      One large head of romaine lettuce, finely chopped

·      5 large carrots shredded

·      4 radishes cut into finely chopped disks

·      2 beets finely diced

·      1 avocado, cleaned and finely diced

·      1 green apple finely diced

·      1 plum finely diced

·      3 TBSP of fresh lemon juice

·      ½ cup good quality Italian olive oil

·      3 TBSP cup of good quality balsamic vinegar (I like the thick syrupy kind, my favorite brand is Gemma Nera from Italy).

·      1 garlic clove finely minced

·      1/2 TSSP sea salt

·      1 TSSP fresh ground pepper

Directions

1.    Add kale, lemon juice and salt to large mixing bowl and gently massage with hands. This will help tenderize and break down the fibrous structure of kale, which will make eating a lot easier.

2.    Once kale is tenderized, add the rest of the chopped vegetables and fruit to mixing bowl.

3.    Once vegetables are combined, make the dressing. Combine 3 tablespoons of balsamic vinegar, 1 clove minced garlic, ½ teaspoon of kosher salt, ½ teaspoon freshly ground pepper, ½ cup of olive oil.

4.    Lastly, add dressing to salad and mix thoroughly until salad is evenly coated. Serve immediately.

Mangia!

 

 

 

LIV Vibrant Green Smoothie © | Recipe

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Do you want to lose weight or trim belly fat?

Do you want glowing skin, hair and nails?  

Do you want to boost your energy and mood in the morning naturally?

Greens are the most nutrient dense foods on the planet. They help to maintain our internal rainforest and cleanse our bodies and cells on the highest level. I drink a green smoothie every morning to look and feel my best.  It helps kick off my day with an nutrient-rich energy boost, and helps detox my body before I eat anything else.  In fact, days that I skip when I'm traveling or staying at a friends house, my body and cells are aching for this smoothie.  A green smoothie in the morning really does make all the difference in our physical and mental health. Benefits include clearer skin, brighter eyes, reduced body fat, higher energy levels, and a boosted mood.  Very excited to share with you!

 

INGREDIENTS

1.     6 cups of chopped spinach (1 medium bunch)

2.     2 cups of chopped kale (traditional or Tuscan - about 1 small bunch)

3.     1/3 fresh bunch of parsley

4.     1 stalk of celery roughly chopped

5.     1 medium apple cored and coarsely chopped

6.     ½ cup blueberries

7.     ½ cup of strawberries or raspberries

8.     1 banana

9.     ½ lemon freshly squeezed

10.   2 cups filtered water

DIRECTIONS

Wash all ingredients first in cool water, removing any dirt or pesticides (if not organic). Then, add all ingredients to blender pulse until smooth.  You can use either Vitamix which fits all ingredients in one batch, or try halving/thirding the recipe to fit in Nutribullets or smaller single serving blenders. The nutritional density diminishes as time goes on, so I try to drink right away or same day.