Category Archives for American

Herb Roasted Fresh Whole Trout

Everything is better when it is in season an sourced locally.  This is what we found here in La Crosse, WI. 

Herb Roasted Trout

Ingredients

  • 2 Fresh Water Trout, Cleaned, Rinsed throughly and dried on paper towels
  • 1 lemon thinly sliced
  • fresh herbs such as parsley, chves, green onion tops
  • 1 T olive oil for 

Simple Steps

1.

Spread oil on bottom of pan to keep fish from sticking.

2.

Place trout in pan and sprinkle salt on flesh inside fish.  Stuff with lemon and fresh herbs.

3.

Roast fish in the oven for approximately  10-15 minutes until fish is cooked through. 

Tip:  Fish should be fresh, firm and have clear eyes and not smell like anything but fresh water.  

Vegetable Egg Muffins

Vegetable egg muffins are a great source of protein.  These kick the nutritional value up a bit by adding veggies and more fiber.

Okay so eggs are not my favorite.  Actually, I don't like them even a little bit.  But, I know that many of you love them are are looking to add some protein, more veggies and fiber to your diet. Give them a try and let me know how much you love them.  

Vegetable Egg Muffins

Makes 12 Servings

Ingredients

  • 1 T Olive Oil
  • 1 Red Bell Pepper, Diced
  • 2 Cups Fresh Spinach Chopped
  • 1 Cup Mushrooms, Chopped
  • 2 Cloves Garlic, Minced
  • 6 Eggs
  • 1 T Flaxseed, Ground

Simple Steps

  • 1
    Preheat oven to 350 degrees F. Grease or line a muffin tin (12 serving size)
  • 2
     Heat a skillet over medium heat. Add olive oil and heat until hot but not smoking.  Add diced bell pepper and saute until tender (approximately 5 minutes).
  • 3
    Add muchrooms and garlic to skillet and cook for an additional 1-2 minutes. Remove from heat and set aside. 
  • 4
    Whisk eggs and flax together in a medium bowl.
  • 5
    Evenly divide the veggie mixture into the 12 sections of the muffin tin.
  • 6
    Evenly distribute the egg/flax mixture into the 12 sections of the muffin tin (cover the veggies).
  • 7
    Bake for 15 minutes at 350 degrees F or until the tops are firm to the touch and eggs are cooked through.
  • 8
    Serve and enjoy!

Tip:  You can make ahead and refrigerate and/or freeze leftovers.  Simply wait until fully cooled on a rack and then pop them into freezer safe bags.  Microwave for a quick, easy, healthy breakfast.  

Orange Salad with Olives

I originally saw a similar recipe on a website for an Italian dish usually eaten for good luck on New Year's eve. I came up with this version based on what ingredients I had on hand and this is how I make it every time.  I crave this in the winter and I am sure your body will love it with all the vitamin C it will get from the oranges. 

Orange Salad with Olives

Serves 4-6 as a side dish

Ingredients

  • 2 blood oranges sliced and seeds removed 
  • 2 navel orange sliced
  • 2 cara cara oranges sliced
  • 1/4 cup kalamata olives, pitted and sliced
  • 1/2 red onion quartered and sliced thin (into tiny moons)
  • 1 T Exgtra Virgin Olive oil for drizzling
  • Flaked Sea Salt and pepper to taste (just a pinch)

Simple Steps

  • 1
    Arrange sliced oranges on a platter. 
  • 2
    Spread sliced olives over oranges.
  • 3
    Spread red onions over oranges and olives
  • 4
    Drizzle with extra virgin olive oil
  • 5
    Add a pinch of salt and pepper

You can make this salad ahead of time and thow it into the refrigerator to chill it down a bit or you can serve at room temperature.  Either way it is delicous.  It will also keep over night if you want to bring leftovers for lunch.  

Vegetable Flatbread

Sometimes a girl just needs some pizza. This diary free version really hits the spot and is a much healthier version than its fat cousin. 

Vegetable Flatbread

Dairy Free Vegan Vegetable Flatbread

Vegetable Flatbread

Ingredients

  • 1 Angelic Bakehouse Sprouted Seven-Grain Flatzza
  • 1/2 cup pizza sauce (homemade or jarred)
  • 2 t extra virgin olive oil divided
  • 5 oz fresh baby spinach
  • 1/4 t garlic powder
  • 1/4 t salt
  • 8 oz mushrooms sliced
  • 1 red bell pepper sliced into rings

Simple Steps

  • 1
    Prehead oven to 400 degees f
  • 2
    Place Flatzza on a sheet pan and toast in the oven for approximately 10 minutes until it just begins to crisp.
  • 3
    While flatbread is toasting in theoven, pre-cook the mushrooms by adding 1 teaspoon of olive oil to a saute and cook on medium heat until all juices are evaporated. Set aside.
  • 4
    Remove flatbread from oven once it starts to crisp. top it with sauce, wilted spinach, sliced bell pepper, sweet onion, and sauteed mushrooms. Bake it for approximately 15 minutes until vegetables are cooked through and when flatbread is browned and crisp. 

 

Blueberry Hemp Overnight Oats

By prepping breakfast the night before it allows for a easy stress-free morning.

Blueberry Hemp Overnight Oats

Ingredients

  • 1 cup organic blueberries (fresh or frozen)
  • 1 cup oats (gluten free)
  • 1 cup Vanilla Almond Milk (Try my recipe for home made almond milk here)
  • 1 T chia seeds
  • 2 T hemp seeds
  • 1/2 t ground cinnamon
  • 1 banana sliced
  • 1/4 c. walnuts, chopped

Simple Steps

  • 1
    Blend blueberries in a blender until smooth
  • 2
    Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. let is set in the refrigerator overnight. 
  • 3
    Split the oats into two bowl and top with cinnamon, banana, and walnuts.
  • 4
    Serve and enjoy

 Tip: You gut microbes love to eat teh fiber int eh blueberries, oats, seeds and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts. 

Fruity Water

It may sound simple enough but sometimes we just need a little reminder to liven things up. Add this or any variation of fruit to plain water and drink up.

Fruity Water

Ingredients

  • 1 lemon sliced
  • 1 lime sliced
  • 1 orange sliced
  • Filtered Water

Simple Steps

  • 1
    All all sliced fruit to a large pitcher adn top with fresh cold filtered water. 
  • 2
    Store in the refrigerator

Tip:  You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thromos, or uber-cool mason jar in the morning. They are already washed and cut and will keep your water colder longer.

Orange Hemp Seed Dressing

Just say yum to this fresh delicous and nutritious dressing!

Orange Hemp Seed Dressing

Ingredients

  • 1/2 cup Raw Hemp Seeds
  • 1/2 cup fresh squeezed orange juice
  • 1 clove of fresh garlic
  • Salt and pepper to taste

Simple Steps

  • 1
    Blen all ingredients together until smooth and creamy. 
  • 2
    Serve on top of your favorite mixed green salad or grain bowl.

Tip: Store extra dressing in an airtight container in the refrigerator for up to 5 days. 

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