Wednesday, March 30, 2016

Applelicous Quinoa Breakfast Muffins

1  Apple peeled,seeded and chopped
1 1/4 cups cooked quinoa 3/4 cup dry
1/2 cup applesauce
2 cups old fashioned oats
3/4 cup almond milk
1/4 cup honey
1 tblsp Flaxseed
1 tsp cinnamon
1 tblsp Canola oil


Preheat oven to 375 degrees. Lighty grease a muffin pan with your canola oil.
Cook your quinoa per package instructions until fluffy and remove from heat. Mix applesauce almond milk, honey and cinnamon in bowl. In separate bowl mix oats and cooked quinoa together. Add Apple pieces to your bowl of grains and combine. Stir your wet ingredients into the bowl of quinoa mix and fold to incorporate all ingredients. Fill each muffin cup to the top. Bake 22-25 minutes until top bubbly and golden brown. Remove from heat and let cool to room temperature. Served and enjoy!

Chefs note: Quinoa is a complete protein and allows us to get our amino acids in our diet so we can build proper muscle. Also you can spruce this recipe up by slicing your favorite fruit and placing it on top of each muffin before baking.

Tuesday, March 29, 2016

Fat Blasting Pecan Pie Smoothie

1/4 cup pecans 
1 cup almond milk or vanilla soy
1/2 scoop vanilla protein powder (optional)
1 Tblsp. Coconut oil or butter
1 Apple skinned and chopped- seeds removed
1/2 Tblsp matcha green tea powder 
8 ice cubes
Dash of nutmeg and cinnamon
1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency! Serve and Enjoy! 







Monday, March 28, 2016

Fat Burning Superfoods


Check it out on Amazon... Superfood fat burning drinks to kick start your metabolism....

Healthy Easter Leftover Frittata

6 ounces whole grain Angel hair pasta
1 Tblsp. Canola oil
2 shallots diced
1 clove garlic chopped
1 1/2 cups cooked diced ham
6 organic eggs beaten
1 cup left over veggies of choice, I use broccoli

Bring large pot of water to boil, add pasta and cook for 8 minutes until al dente. Remove from water, strain and set aside.

Heat canola oil in skillet, add onion, garlic and cook over medium heat until fragrant. Add the cooked pasta, ham and veggies, stir to incorporate. Pour in the beaten eggs and season with touch of salt. Cook until firm on one side and flip frittata. You can cut with spatula to make flipping easier. Once cooked through on both sides, remove from heat and let cool. Cut into pie pieces, serve and enjoy!


Thursday, March 24, 2016

Fat Blasting Grapefruit Smoothie

1 grapefruit, peeled and sliced
1/2 cup blueberries fresh or frozen
3/4 cup almond milk or vanilla soy
6 ice cubes
1 tblsp fresh chopped mint
1 cup filtered water

INSTRUCTIONS
- Add all of the ingredients into a blender and blend until SMOOTH adding water last to reach your desired consistency. Pour mixture through a strainer into a glass. Serve and Enjoy! 
Chefs note: grapefruit is an excellent metabolism booster. The copious amounts of enzymes, high-water content, and less sodium helps burn fat easily. 

Wednesday, March 23, 2016

Simple Protein Packed Blueberry Ice Cream

I have had several emails for a dessert recipe. Here is one of my favorites, healthy, protein charged, and rosacea friendly.

Ingredients

1 1/2 cups almond milk or coconut milk
3 1/2 cups frozen blueberries
2 heaping scoops vanilla protein powder
1 lemon juiced and zested
2 tblsp organic honey
2 tblsp fresh chopped mint


If you don't have an Icecream machine Place a glass serving bowl in freezer for half hour before starting.

Place all your ingredients into a blender and process until smooth. Pour mixture into your serving bowl and freeze for 20-30 minutes until firm. Serve and Enjoy! If using ice cream machine pour into machine and process for half hour or until mixture is firm, pour into serving bowls and Enjoy!

Chefs note: this can be made 3 days ahead of time and stored in your freezer in proper container. Ice cream will hold in freezer for 7-10 days. Adding some shaved coconut to ice cream and some fresh berries makes for a nice topping and texture.

Tuesday, March 22, 2016

Teff Crusted Chicken Stuffed with Broccoli


  • 3 large chicken breasts
  • 1 large egg
  • 2 tsp. water
  • ¾ cup teff flour or whole wheat works too
  • 2 cups broccoli floret, cooked, chopped small
  • 2 scallions chopped 
  • 4 cloves garlic chopped small
  • 2 Tblsp. Canola oil
  • Pinch of salt
INSTRUCTIONS
  1. Preheat oven to 350 degrees.
  2. In a small bowl, combine egg, water and a little salt. Beat with a fork to make an egg wash. Set aside. Fill a second bowl with breadcrumbs.
  3. Slice chicken breast halves into thin cutlets. You should get about 3 thin cutlets out of one breast half. Pound them to make them thinner if you wish. This helps when you wrap the chicken. 
  4. Place chopped scallions and garlic on each piece of chicken. Top with a little broccoli. Wrap chicken around to completely cover ingredients using toothpicks to secure. Season with a little salt.
  5. Dip chicken into egg wash, then teff flour. Lightly grease cookie sheet with oil and place chicken on cookie sheet. Lightly drizzle some oil over chicken and bake about 25 minutes, until cooked. Remove from oven and let cool to room temp. Serve and Enjoy!
Chefs note: Teff flour has numerous benefits which include its ability to help with weight loss, increase circulation, improve bone health, support growth, boost immune system, aid with celiac disease and improve heart health. Start incorporating this super grain in your diet today! 

Monday, March 21, 2016

Food, Fitness, and Rosacea! : Finally A Rosacea Cookbook

Food, Fitness, and Rosacea! :  Plating Rosacea Cookbook: Check it out ...60 recipes, healthy ,rosacea friendly, perfect for family meals. Head to Amazon.com now and search - Plating Rosacea

Tuesday, March 15, 2016

Papaya Passion Smoothie

1 cup Papaya frozen or fresh cubed
1 cup almond milk
1/2 cup cultured coconut milk (optional)
1/2 lime juiced and zested
1 Tblsp. Honey
1 Tblsp flaxseed
1 Tblsp. Chia seed
6-8 ice cubes
1 cup filtered water

Blend all ingredients in blender adding water last until you reach your desired consistency. Serve and Enjoy!

Chefs note: coconut has probiotic properties and helps soothe the stomach.







Monday, March 14, 2016

Blueberry Quinoa Breakfast Smoothie/Scramble


  • 1 Cup Quinoa, uncooked
  • 2 Cups Almond milk

  • For the smoothie:
  • 2 Cups Almond milk
  • 4 Cups Frozen blueberries

  • For topping:
    1Tblsp. Flax seed
  • 1/4 Cup Honey
  • 1 Tbsp Almond milk
  • 1/2 Cup sliced almonds
Instructions
  1. Combine the quinoa and Almond milk in a large pot and bring to a boil. Once boiling, reduce to low heat and cover. Cook until the Almond milk is absorbed, about 20 minutes. Fluff with a fork and let the quinoa stand until it comes to room temperature.
  2. Place the 2 cups of Almond milk into a blender. Add in the blueberries and blend until smooth and creamy.
  3. In a small bowl, whisk the honey, flaxseed, and remaining Almond milk until smooth and well combined. It should be the consistency of a glaze.
  4. Divide the blueberry smoothie between bowls and top with the quinoa.
  5. Drizzle each bowl with the honey glaze, top with toasted almonds, serve and Enjoy! 
 Chefs note: remember to let this cool to room temp before we eat to help reduce that facial flushing. 

Friday, March 11, 2016

Blast your core

www.popsugar.com/fitness/photo-gallery/33924693/image/33938648/Diamond-Sit-Up

Incorporate these diamond sit ups in your routine to blast your core and tighten that tummy!

Thursday, March 10, 2016

Berry Early Spring Salad

1 bunch kale, washed, thick stems removed and leaves thinly sliced or chopped
1/2 lemon juiced and zested
1/2 lime juiced and zested
2 green onions thinly sliced
2 tbsp. Chopped red onion
1 1/2 cups fresh blueberries washed
1 1/2 cups fresh raspberries washed

Take kale and toss in large mixing bowl with, green onion, red onion, juice and zest of your lemon and lime. Set aside in fridge to chill and let kale break down in the juice. Removed from fridge after 20 minutes and add berries, toss to incorporate, serve and Enjoy!

Chefs note: adding these superfruits to your diet will have you looking and feeling great! 

Wednesday, March 9, 2016

Afternoon Energized Smoothie

1 1\2 cups almond milk
1 Papaya skinned and cut into chunks
1/2 cup cherries pitted -fresh or frozen
1 cup washed and chopped kale
3 tblsp. Walnuts ( cashew or pecan if allergic)
1 tblsp. Chia seeds
1 Tblsp. Honey
6 ice cubes
1 cup filtered water

Blend all ingredients until smooth adding water last to reach your desired consistency. Serve and Enjoy!

Tuesday, March 8, 2016

Protein Power Breakfast Parfait

1 cup fat-free cottage cheese
1 kiwi washed, and cut into slices
1 papaya or 1/4 cantaloupe cut into small chunks
1 tblsp. Fresh chopped mint (optional)
1/4 cup bran flakes or your favorite whole grain granola

Layer all ingredients in serving cup and top with grains.
Serve chilled and Enjoy!

Chefs note: 1 cup of fat free cottage cheese has 25 grams of protein, plus kiwi and melon for a healthy dose of vitamin C to start the day right.

Monday, March 7, 2016

Metabolism Boosting Smoothie

2 cups coconut water
1/2 bunch kale washed, cleaned and chopped
1 Apple skinned and chopped
1 pear chopped
2 stalks celery washed and chopped
1/2 lemon juiced and zested
1-tblsp. Fresh chopped cilantro
8 ice cubes
1 cup almond milk

Blend all ingredients until smooth adding coconut water last to meet your desired consistency. -Enjoy!

Sunday, March 6, 2016

Food, Fitness and Rosacea


Rosacea food and Fitness tip...

- Our bodies are stressed and it's time to give them a break. Treat yourself to some anti-inflammatory foods that are rich in omega-3s and antioxidants. Including these in our diets will reduce our chance of symptoms, and result in a healthier you; leaving you feeling and looking great. Some examples are cold water fish like salmon, cod, mackerel, or walnuts, flaxseed, canola oil, and chia seed.

- Excercise is important to leading a healthy lifestyle. We as rosaceans should anticipate flare-ups of rosacea signs and symptoms. But by doing simple things like working out in early hours of the day or later in the evening when the weather is as it's coolest we will be able to reduce the intensity of our flare-ups and facial flushing.

Saturday, March 5, 2016

Blueberry-Orange Cream Smoothie

1 cup fresh or frozen blueberries
1 cup Orange juice
1/2 cup almond milk or vanilla soy
2-tblsp. Chia seeds
2-tblsp. Instant dry oatmeal
1- tblsp. Fresh chopped mint
6 ice cubes
2 cups filtered water

Blend all ingredients in blender until smooth adding water last to reach your desired consistency. Serve and Enjoy!

Friday, March 4, 2016

Almond Crusted Trout with Cranberry Relish

4 skinned boneless trout filets
1 cup almonds processed in blender
2 cups dried cranberries
1 cup filtered water
2 shallots chopped
1 clove garlic minced
1 lemon juiced and zested
2-tblsp. Fresh cilantro chopped
2-tblsp. Canola oil
1/4 cup flour
2 eggs beaten

Preheat oven to 400 degrees. Pulse your almonds in a blender until smooth and pour into a small bowl. In seperate 2 bowls make and egg wash and flour station. Dredge your trout filets in flour, then egg, and crushed amond last and coat evenly. Set aside on plate. Heat skillet with canola oil and sear fish over medium 3-4 minutes a side until crust is golden brown. Remove from heat and place fish on baking dish to finish cooking in oven. Bake fish for 8 minutes. Meanwhile bring in a saucepot 1-tblsp. Oil, garlic and shallots to medium heat. Cook stirring 5 minutes. Add in water, lemon juice and cranberries and Cook stirring until mixture reduces and starts to thicken, 3 minutes. Remove from heat and add in cilantro and lemon zest, stir well. Set aside to cool to room temp. Remove fish from oven and cool to room temp. Plate your fish on serving dish and top with Cranberry Relish. Serve and Enjoy!


Thursday, March 3, 2016

Green Tea and Blueberry Chia Smoothie

1 cup chilled green tea
2 cups fresh or frozen blueberries
1 cup almond milk or vanilla soy
2-tblsp. Chia seeds
1-tblsp. Honey
1 scoop protein powder (optional)
8-10 ice cubes
5 cups filtered water

Blend all ingredients in blender adding water last to reach your desired consistency. Serve and Enjoy!

Wednesday, March 2, 2016

New Plating Rosacea Cookbook



Check it out ...60 recipes, healthy ,rosacea friendly, perfect for family meals. Head to Amazon.com now and search - Plating Rosacea

The Crazy Kale Smoothie

1/2 cup chopped and washed kale
1 cup coconut water or green tea (chilled)
1 Lemon juiced and zested
1-cup orange juice (pomegranate works too)
1-tblsp. Fresh chopped mint
3-tblsp. Chia seeds
1/2 cup frozen or fresh pineapple chunks
1-tblsp. matcha green tea powder
10 ice cubes
4 cups filtered water

Blend all ingredients until smooth in blender adding water last to reach your desired consistency. -Enjoy!


Tuesday, March 1, 2016

Super Berry and Chia Seed Smoothie

1 cup almond milk
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen blackberries
3-tblsp. Fresh chopped mint
1-tblsp. Chia seeds (ground)
1-tblsp. Honey
1 lime juiced and zested
10 ice cubes
4 cups filtered water
1 scoop vanilla protein powder (optional)

Blend all ingredients untill smooth adding water last to reach your desired consitency.
Serve in glass and Enjoy!




Roacaea Friendly Breakfast Muffins

1 lemon juiced and zested
1 cup almond milk or vanilla soy
1/3 cup canola oil
1-tblsp. Flaxseed meal
1 large organic egg
1 1/2 cup whole wheat flour
1/2 cup all purpose flour
2 tsp. Baking soda
3 tsp. Baking powder
1 cup fresh or frozen raspberries
1/2 cup fresh or frozen blackberries

Preheat oven to 400 degrees. Use muffin cups to make muffins or bake in baking dish to create a cut and go breakfast cake. Zest and juice your lemon and add to mixing bowl. Combine milk, oil, egg, and blend well with whisk or use a blender. In separate bowl Combine flours, baking powder, baking soda, flaxseed meal and mix well. Combine the mixtures together in large bowl and blend well. Fold in berries at last step and mix to incorporate. Divide batter into your muffin cups or pour into baking dish and make a delicous breakfast cake. Bake muffins or cake for 22-25 minutes. Remove from oven and let cool to room temp. Serve and Enjoy!