Blog Posts

Butternut Apple Skewers

7/29/2015

Prep time:
10 minutes

Prep notes:

Cooking time:
32 minutes

Yields:
8 people

Ingredients:
1 medium butternut squash
3 teaspoons cinnamon
2 teaspoons nutmeg
2 tablespoons ghee or coconut oil, melted
2 tablespoons almond or cashew butter
1/2 lemon, juiced
2 tablespoons maple syrup
3-4 apples, chopped
8-10 wooden skewers

Directions:

Preheat oven to 375 degrees.
Peel and dice butternut squash into about 1-inch cubes.
Mix together the spices, ghee or oil, nut butter, lemon juice and maple syrup. Add a bit of water if too thick (should be like a thick dressing).
In a bowl, pour 2/3 of the mixture over squash and toss, covering all the pieces evenly.
Place squash on a baking sheet and into oven for 20 minutes.
Mix apple into remaining sauce mixture.
Remove squash from oven and allow to cool for a few minutes.
Alternate apple and squash pieces on skewers.
Put back into the oven and bake for 15 minutes or until both are soft.

Notes:

These are great as an appetizer, dessert or snack.
They will keep in the fridge for about 3 days.

- See more at: http://www.theliveandbewellcoach.com/butternut-apple-skewers#sthash.aFvqhejN.dpuf

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Beet–Carrot–Parsnip–Fennel Extravaganza

7/29/2015

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Prep time:
10 minutes

Prep notes:

Cooking time:
45 minutes

Yields:
6 people

Ingredients:
5 small beets
3 big carrots
2 parsnips
1 fennel bulb
2 tablespoons olive oil
1/2 teaspoon sea salt

Directions:

Preheat oven to 425 degrees.
Scrub all your vegetables.
Chop vegetables into 2-inch pieces and finely chop fennel bulb.
Lightly coat vegetables with oil and sea salt and transfer them to a baking dish.
Bake covered for 30 minutes.
Uncover and bake for 15 minutes.

- See more at: http://www.theliveandbewellcoach.com/beet%E2%80%93carrot%E2%80%93parsnip%E2%80%93fennel-extravaganza#sthash.qjXsCreT.dpuf

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Baked Caraway Sweet Potato with Rosemary

7/29/2015

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Prep time:
10 minutes

Prep notes:

Cooking time:
50 minutes

Yields:
6 people

Ingredients:
3 medium sweet potatoes
2 tablespoons olive oil
1/2 cup fresh rosemary
1/2 tablespoon caraway seeds

Directions:

Preheat oven to 400 degrees.
Scrub sweet potatoes under running water and cut into big chunks.
Place sweet potatoes in a baking dish and coat with oil.
Add rosemary and caraway seeds.
Mix all ingredients together.
Cover and bake for 50 minutes.

Notes:

Rosemary and caraway seeds can be substituted with cinnamon and 2 tablespoons of maple syrup or 1 tablespoon of ground cumin and a couple dashes of cayenne pepper.

- See more at: http://www.theliveandbewellcoach.com/baked-caraway-sweet-potato-rosemary#sthash.owyBkSAy.dpuf

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Aloo Gobi

7/29/2015

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Prep time:
15 minutes

Prep notes:

Cooking time:
30 minutes

Yields:
6 people

Ingredients:
1 head cauliflower
3 Yukon gold potatoes
2 tablespoon oil
1 yellow onion, diced
2 teaspoons garam masala
1/2 teaspoon salt
1 jalapeno pepper, minced
1-inch piece of ginger root, minced
1/4 cup water
Juice of 1/2 lemon

Directions:

Chop cauliflower into bite-size pieces.
Cut potatoes into 1/2-inch cubes.
Heat 2 tablespoons oil in a large sauté pan.
Add onion and sauté over medium heat 5 minutes.
Add garam masala, salt, jalapeno, ginger, potatoes, cauliflower and1/4 cup water.
Stir, cover, and cook over medium heat until vegetables are cooked through 15-20 minutes.
Remove cover, stir and add lemon juice before serving.

Notes:
This name simply means cauliflower and potatoes in Hindi and is a popular dish in India and internationally.

Garnish with fresh, chopped cilantro.

- See more at: http://www.theliveandbewellcoach.com/aloo-gobi#sthash.jk0ARiOg.dpuf

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Cilantro Mango Chicken

7/17/2015

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Prep time:
10 minutes

Prep notes:

Cooking time:
30 minutes

Yields:
4 people

Ingredients:
2 whole skinless, boneless chicken breasts, split
8 ounces plain yogurt
1 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 cloves fresh garlic, minced
1 large ripe mango, peeled, finely diced

Directions:

Preheat oven to 375 degrees.
Combine1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender.
Bake chicken in a glass baking dish for 25-30 minutes.
Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side.
Add a sprig of fresh cilantro for garnish.

- See more at: http://www.theliveandbewellcoach.com/cilantro-mango-chicken#sthash.wCkIXxKh.dpuf

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Beef and Arugula Stir-Fry

7/17/2015

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Prep time:
15 minutes

Prep notes:

Cooking time:
15 minutes

Yields:
4 people

Ingredients:
1/2 pound beef sirloin, cut into thin strips
2 tablespoons of oil
1 tablespoon fresh ginger, minced
1 clove garlic, minced
2 medium red peppers, cut into thick strips
1-2 bunches arugula, well washed
2 teaspoons kuzu
2 tablespoons tamari
2 tablespoons rice or cider vinegar
1/4 cup water

Directions:

Stir-fry beef in pan with 2 teaspoons of oil over medium-high heat for 2 minutes or until browned.
Remove beef with tongs or fork, allowing excess oil to drip off and set aside.
With remaining oil, stir-fry ginger and garlic for 2 to 3 minutes and then add bell peppers. Cook another 2 to 3 minutes.
Mix together fresh arugula and bell pepper mixture in a serving bowl.
In a small bowl, combine kuzu, tamari, vinegar and water.
Place mixture into skillet and cook over medium heat until sauce starts to thicken.
Return beef to skillet and cook for 1 minute, just enough to warm up beef.
Add beef to serving bowl with arugula and bell peppers.
Mix and serve warm.

- See more at: http://www.theliveandbewellcoach.com/beef-and-arugula-stir-fry#sthash.LncaEjdT.dpuf

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Sautéed Greens with Pine Nuts and Raisins

7/17/2015

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Prep time:
10 minutes

Prep notes:

Cooking time:
10 minutes

Yields:
6 people

Ingredients:

1/4 cup pine nuts
2 tablespoon olive oil
1/2 bunch mustard greens, chopped
1/2 bunch kale, chopped
1/2 bunch dandelion greens, chopped
½ teaspoons sea salt
1/3 cup raisins

Directions:

Toast pine nuts on a cookie sheet in a 325-degree oven for 5 minutes. Set aside.
Heat olive oil.
Add greens, sea salt and raisins. Stir and cook 5 minutes.
Turn off heat, add in pine nuts and transfer to serving dish.

Notes:
Sprinkle with lemon juice before serving.

- See more at: http://www.theliveandbewellcoach.com/saut%C3%A9ed-greens-pine-nuts-and-raisins-0#sthash.vJtr25N5.dpuf

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Broccoli Rabe

7/17/2015

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Prep time:
5 minutes

Prep notes:

Cooking time:
10 minutes

Yields:
4 people

Ingredients:

1 bunch broccoli rabe
2 tablespoons olive oil
2 cloves garlic, chopped
Pinch of sea salt
2 tablespoons water

Directions:

Wash broccoli rabe and cut stems into 1-2 inch pieces.
Warm oil in pan and add garlic, sautéing for a few minutes.
Add broccoli rabe and sea salt, then sauté for about 3 minutes.
Add water, cover and steam for about 2 minutes.
Check for desired tenderness.
If needed, add a bit more water and allow steaming for a few more minutes.

Notes:

Serve with freshly grated parmesan cheese.
For and extra kick add chili flakes

- See more at: http://www.theliveandbewellcoach.com/broccoli-rabe-0#sthash.rvvqe7g1.dpuf

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Brazilian Style Collards

7/17/2015

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Prep time:
5 minutes

Prep notes:

Cooking time:
5 minutes

Yields:
6 people

Ingredients:
2 bunches collard greens
3 cloves garlic
2 tablespoons olive oil
Salt and pepper to taste

Directions:

Wash collards.
Remove leaves from stems, tear leaves in half and stack into piles 4 leaves thick. Roll the stack tightly, turn to the side and cut carefully into very thin strips. Repeat with all collards. The effect is that the leaves will be shredded.
Mince the garlic.
Heat oil in a frying pan and sauté garlic until golden brown, about 30 seconds.
Add collards, salt and pepper and toss quickly for about 3 minutes with tongs or a fork, making sure all greens cook through.
Remove from heat and transfer to serving dish.

- See more at: http://www.theliveandbewellcoach.com/brazilian-style-collards-0#sthash.s3TOubMC.dpuf

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Bok Choy Stir-Fry

7/17/2015

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Prep time:
5 minutes

Prep notes:

Cooking time:
10 minutes

Yields:
4 people

Ingredients:
1 bunch bok choy
2 tablespoons olive oil
2 cloves garlic, diced
½ red or yellow bell pepper, diced
Pinch of sea salt

Directions:

Wash bok choy and separate greens from stems, chopping stems into smaller pieces.
Heat oil in a skillet and add garlic, sauté for 1 minute.
Add bell pepper and cook for 2 minutes.
Add stems of bok choy and sea salt and cook until stems become tender.
Add greens and cook until wilted.

- See more at: http://www.theliveandbewellcoach.com/bok-choy-stir-fry-0#sthash.Tzf4fCKQ.dpuf

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As a mother of four/coach/queen of the last minute food prep, I am always asked for healthy recipes. To be honest, when I cook, I rarely measure. I love to cook (and teach) by intuition. Begrudgingly (and since this is more about you than me), I have provided some actual recipes; think of them as guides. I hope you join me for some intuitive cooking sessions (available by request) to learn how to PLAY with your FOOD and put the FUN in cooking! In the meantime, check out the categories below. Bon appetit!
Warmly,
jani

Butternut Apple Skewers

Beet–Carrot–Parsnip–Fennel Extravaganza

Baked Caraway Sweet Potato with Rosemary

Aloo Gobi

Cilantro Mango Chicken

Beef and Arugula Stir-Fry

Sautéed Greens with Pine Nuts and Raisins

Broccoli Rabe

Brazilian Style Collards

Bok Choy Stir-Fry

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