Lemon Garlic Tilapia with a Garden Salad & Green Beans

tilapia dinner

Hello internet family ❤ This is a long awaited recipe, requested by one of the sweetest women I know! Similar to the Salmon recipe. Same same, little different. Here it goes: Clean eating for the entire family!

Fish are a wonderful source of protein, omega-3’s, B12 and Niacin, amongst other nutrients. So however you do it, it’s a great meal to add into your diet!

——————–

Ingredients

1/2 lb tilapia

1 lemon

3-4 cloves garlic

A pinch of Salt

A pinch of Pepper

Handful of Green Beans

1 sprig of dill

Olive Oil

1 head of Lettuce

1 Red Bell Pepper

1 Carrot

1/2 avocado

Serving 1

Cooking Time: 30-45 min.

——————–

Alright folks, I’m pretty proud of this meal. It’s so nutritious and well balanced! You’ve got a great source of protein, good/healthy fats, and tons of veggies, each with health promoting qualities. Oh, and by the way…it’s delicious.

Set the oven to 375. Take out a baking pan and tin foil. Tear enough to create a tent around the fish. Take out your tilapia, place it on the tin foil, squeeze 1/4 lemon over it, season with a small pinch of salt, take one clove of garlic chopped and sprinkle on top. When your oven has preheated, cover your fish with the tin foil; again creating that tent-like quality. Set the timer for 15 minutes.

Next, chop up your salad fixings. Add more or less of whatever you like/don’t like listed above. Increase quantity if more people are joining you. Once your timer goes off, expose your fish, peeling away the tin foil. Place it back in the over for another 10-15 minutes. If you want your fish to become crispy set for 10 min and then put on broil for 5-7 minutes.

While your fish is finishing up, pour roughly 2 tbsp of olive oil into a frying pan. Add green beans, again adding a small handful for each person other than yourself. Take another 1/4 of lemon and squeeze over green beans. Take a pinch of salt and pepper, season to taste, and sprinkle over the beans. Add chopped garlic to the pan. Add 1 clove of garlic for every 2 people your cooking for. (For example: if you’re feeding 3 people, add 4-5 garlic cloves.) Mix ingredients together, covering the green beans with olive oil. Put on medium, cover with lid, stir every 30 seconds or so. Keep an eye on them so they don’t burn. Allow them to steam for 5-7 minutes, turning the heat down, if needed.

Once the fish is cooked, take 1/4 lemon and squeeze over top. Add a bit more salt or fresh dill if your would like. Taste the green beans, maybe add the last 1/4 of lemon to them and continue to season to your liking.

Enjoy ❤

Please leave a comment or request bellow! Keep em’ coming, I love it!

Let Food Be Your Medicine: Candida Cures

Candida Cures

During the Fall and Winter I tend to eat lots of sweets, basically from Halloween through New Years. And I think so do a lot of other people…. Unfortunately, in addition to exciting your taste buds, these seasonal eating habits add unwanted weight to the body and unwanted bacteria to the gut which can lead to imbalances in the body, namely Candida. So many people experience symptoms and side effects of Candida but they don’t even realize they have it. Common symptoms include: depression, anxiety, crying spells, low libido, poor memory, nausea, indigestion, stomach aches, athlete’s foot, hives, persistent cough, mucus in throught, sore throat, blurred vision, sensitivity to light, PMS and menstrual irregularities, yeast infections, and much much more1

The harsh reality is that everyone has Candida and most people experience one or more of these symptoms. In my unprofessional opinion I recommend doing the diet for one week to one month this holiday season will dramatically improve your health, your gut flora/bacteria, and your overall happiness in your body.

I, myself, recently found that I was experiencing a variety of Candida symptoms and am going on the diet for the next month. It’s a bit challenging as a vegetarian, and I will admit some rules will be broken for the sake of improving my health. But if you’re a strict vegetarian who may be experiencing these symptoms, don’t be scared away! You can still do the diet and be a vegetarian.

I’ve noticed that there is a huge emotional battle that happens when you try to rid the body of Candida, so just be aware of that. It’s like have the devil sit on your shoulder and tell you that not eating sugar is wrong. My guess is that this happens because your body is going through sugar withdrawals and sugar is 8x more addictive that cocaine.

Up above I took a picture of my groceries for Candida Care:

(From the left) Celery, Broccoli, Vaginal Yeast Suppositories, Salmon, Artichoke Heart, Olives, Sesame Seeds, Almond butter, Kyolic Garlic Supplement, Free range eggs, Plain Kefir, Zucchini, Zucchini squash, Lemon, Spinach, Candida Care, Licorice & Peppermint tea, Miso Soup, Quinoa, and Plant Based Abult Probiotic.

Being on the Candida Diet means not only avoiding sugar, but anything that can turn into sugar including: Rice, Sweet Potatoes, Honey, Wine, Alcohol, Bread, Oats, Pasta, Fruit, Carrots, all cured meat products, and so on. If nothing else, getting on a good probiotic will help a ton, but unfortunately not as much as giving your body a break from the sugar overload.

The only two things that are not food are the vaginal yeast suppositories and the Candida Care Tincture. The suppositories are for women, they are made up of boric acid and tea tree in gelatin capsules. They are inserted vaginally as needed. As a women, let me tell you, in my experience, they are the fastest relief to any irritation downstairs. The Candida Care Tincture promotes healthy intestines, heals the body of Candida albicans overgrowth, and supports the immune system and contains, Desert Willow, Usnea, Echinacea, Milk Thistle and Chaparro Amargosa. The tincture is taken orally and is a great addition to the other supplements useful on this diet/cleanse.

Yeast Suppositories:http://dancingwillowherbs.com/vaginal-yeast-suppositories.html

Candida Care: http://dancingwillowherbs.com/candida-care.html

To get recipes, Do’s & Don’ts, and more information about Candida follow the link bellow:

http://www.thecandidadiet.com

Sources:

  1. “The Candida Diet.” The Candida Diet. Perfect Health, n.d. Web. 20 Oct. 2015.

Please note that any and all posts on this blog do not substitute for professional medical help, diagnosis or treatment.I am not a health care provider my any means. The content provided on this site is designed to be used for informational purposes only. The content is based on personal experience and outside research. 

Spaghetti Squash Pasta Alternative

pasta squash

Hello! As promised, here is a recipe for spaghetti squash spaghetti! It’s a healthy alternative to pasta and just as savory!

————————

Ingredients

1 Large Butternut Squash

Coconut oil

Salt

Pepper

1/4 cup yellow onion

3 cloves garlic

1 large portabello mushroom

1 head of cauliflower

1 small zucchini

1 can of tomato sauce

Toppings

Fresh basil

Pine Nuts

Parmesan

————————

Preheat oven to 375 degrees. Take out a large baking pan, cut the squash in half, grease pan with coconut oil, generously sprinkle salt and pepper over squash. Place the squash skin up and place in the oven for 40-45 minutes. Meanwhile, cut up onion and garlic and allow to simmer in frying pan with coconut oil in it for 2-3 minutes on medium/low heat. Add in zucchini, cauliflower, stir and let cook with a lid on for another 2-3 minutes. Add portobello, turn heat up to medium, season with salt and pepper, give your pan another stir and let sit for another minute or two. Be sure to watch your vegetables carefully, if they get to hot, feel free to turn the heat down. Once the mushroom and other veggies contents have softened, add tomato sauce. Put sauce on low heat until squash is ready. Stir occasionally. Once your squash is done, get out a big spoon and carve out the pasta-like strings and place into serving bowls. Add sauce and toppings of choice! ❤

Quinoa Chili for the Soul

Quinoa Chili

My hole life I have made the same chili recipe, but I have decided to branch out and try something new. This one is completely different that the other chili recipe I usually make, click here to check it out. But it is so good I can’t tell which one I like best! So here it goes, folks! Hope you enjoy ❤

————————–

Ingredients 

1/2 cup Quinoa

1 large Sweet Potato

1 tbsp Olive Oil

1 15oz can Black Beans

1 yellow Onion

1 15oz can Fire Roasted Tomatoes

3-4 cloves garlic

2 cups Veggie Broth

1 tbsp Cumin

1 tbsp Chili Powder

1 tsp Salt

1 tsp Pepper

1 lime

Toppings

Avocado

Pepperjack or Cheddar Cheese

Cilantro

————————–

Start out with a small pot and bring 1 cup of water to boil. Once boiling add quinoa and turn down to medium heat. Do the same in a medium pot, filling it half way with water, peel and chop sweet potato into bite sized pieces, add to water, and cover with a lid. Allow for the water to boil for 10-15 minutes or until potato is soft. In a large pot add in olive oil, chopped onion, black beans, garlic and diced tomatoes. Turn heat to medium/high and let simmer. Once onion is transparent, add veggie broth, cumin, chili powder, salt and pepper. Check on both your quinoa and sweet potato, once they are finished, add them to the large pot. Stir and allow the contents to warm on medium heat for 5-7 minutes. Once appropriately warm to eat, dish out your bowls and add the toppings of your choice.

Spicy Sweet Potato Carrot Soup for the Soul

IMG_2766

Hey friends! Let’s jump right into this one!

———————–

IngredientsIMG_2653

2 Russet Potatoes

1 Large Sweet Potato

2-3 Carrots

1 Yellow Onion

2-3 Ribs of Celery

Salt

Pepper

Cayenne

Chili Powder

———————–

Begin by peeling your potatoes and and chopping them into 1/2 inch pieces. Take out a big pot and fill it 1/2 way with water. When the water begins to boil add your potatoes, chopped carrots. Allow for them to cook for 10 minutes then add diced onion, and celery. Allow to cook for 10-15 more minutes then pull off the stove, and strain out half of the water. Make sure you don’t pour out all of it, you’ll use it as your broth base. Take the remaining water and vegetables and place in a blender or food processor. Once everything is creamy and smooth, pour back into your pot and season to taste with salt, pepper, cayenne, and chili powder. And you’re done! Easy as that! This meal makes a bunch and it is so nourishing to eat during this cool months.

Enjoy ❤

Comfort Food for the Vegetarian Heart: Baked Potato

IMG_2639

My first Winter/Fall as a vegetarian was a bit brutal. I couldn’t figure out what exactly to eat to fill me up and give me the nourishment I needed to feel fed and warm. This is a recipe my mother taught me and boy is it good!

———————

Ingredients

1 potato

2 Portobello Mushrooms

1 bunch of Kale

Vegan Butter or Coconut Oil

1 Red Bell Pepper

2-3 shells of garlic

A pinch of Salt

A pinch of Pepper

Cheese

Sour Cream

Pine Nuts

Serves: 1

Cook Time: 45 minutes-1 hour

———————

Preheat the oven to 425 degrees fahrenheit. Take out a baking pan and tin foil. Grab your potato and poke several holes in in with either a knife or a fork about 1 inch deep. Then wrap your potato in tin foil, place in the pan or directly in the oven. Set the timer for 45-55 minutes or until soft. In the last 15 minutes on the timer, pull out a frying pan, add in coconut oil and garlic. Allow the garlic to simmer on low/medium heat for a few minutes. Chop the kale (about 2-3 leaves), red bell pepper, and portobello. Add them into the pan and sprinkle with salt and pepper. Put a lid on the frying pan and let cook on medium heat for several more minutes. Keep an eye on the kale to make sure it doesn’t wilt. Once the veggies are soft and the potato is cooked, load up your potato with butter/coconut oil, veggies, cheese, sour cream, and pine nuts.

Enjoy ❤

As always, leave a comment or message bellow! Let me know how you liked it and let me know if you have any suggestions for further posts or recipes!

Meet Your New Favorite Snack: Broccoli Tots

Broccoli Tots

Broccoli is the new potato this season, folks! These little tots are heavenly and will make you wonder why you’ve been wasting your time eating frozen pieces of shredded potato your whole life. Trust me.

———————

Ingredients

1 cup Broccoli

1/4-1/2 cup Cauliflower

1/2 Yellow Onion

Coconut oil

1 tsp Salt

1 tsp Pepper

2 Eggs

1/2 cup Cheddar Cheese

1/2-3/4 cup Italian Bread Crumbs

Dipping Sauce

Ketchup or Ranch Dressing

———————

To begin, set the oven to 400 degrees. Take your broccoli, cauliflower, and onion and chop finely. Place in a large or medium sized bowl and add eggs, shredded cheddar cheese, salt, pepper, and breadcrumbs. Mix the contents with a machine mixer or your hands. Take out a baking sheet and grease it with coconut oil. Make your tots and then place in the oven for 20-25 minutes. Once they are golden on the top, take them out and let them cool for five minutes. After that grab yourself some ketchup and you are ready to go! This meal is a great side dish or a nice snack. ❤

Follow my blog to get access to more recipes! As always, leave a comment or any questions you have bellow!

Kitchari: Sattvic Goodness

IMG_2641

If you’ve ever been introduced to the yoga sutras or Ayurveda, you might have heard of the phrase Sattva. Sattva is one of the three Gunas (qualities) humans naturally cycle between. The other two are Rajas and Tamas. Rajas is fiery, anxious, and over stimulated while Tamas is lethargic, heavy, lazy, and stagnant. Think about a past meal that was really spicy, did it leave you feeling rajasic? Or how about after a thanksgiving meal where you over ate? Did you find you were you tired, sluggish and it was hard to do much of anything? That’s tamasic. Sattva, however, is balanced, pure, and clear minded. It is a quality that can be achieved by many different tasks and doings, but one way to bring the body into Sattvic balance is to eat a Sattvic meal. Kitchari is just this! It is designed to help digestion, cleanse and strengthen the organs, and bring the body into a state of wholeness.
Ingredients:

1 cup Mung Beans

1 cup Basmati rice

2-3 Tbsp Coconut oil or Ghee

1 yellow onion

1Tbsp fresh ginger

1 tsp cumin powder

1 tsp cumin seeds

1 tsp mustard seeds

1 tsp fennel seeds

1 tsp cardamon powder

1 tsp coriander powder

1 tsp turmeric powder

A pinch Pink Himalayan Salt

Optional:

2-3 carrots

1 large head of broccoli

Optional toppings:

Lime

Cilantro

Nutritional Yeast

Greek Yogurt

Serves: 4-6 Servings

Time: 45min

To start off, get one large pot and one medium pot. In the large pot bring 3 cups of water to boil. In the medium pot bring 5 cups of water to boil. Add the rice into the large pot, stir it, bring the temperature down to simmer, and cover your pot. Do then same thing with the medium bowl, adding the mung beans. If you have a slow cooker/crock-pot your can put the mung beans in there, filling the pot to the top with water, put on medium-high and let cook until the beans are a soft, saucy mix. This will take a few hours.

While the rice and mung beans begin to cook, take out a frying pan and add coconut oil or ghee. Next, chop up the entire white onion, place it in the pan and put on medium heat. Add chopped carrots and broccoli here. Then add shredded ginger (best if graded on fine part of a cheese grader), and all of the spices listed above. To be honest, I never measure out these spices, I just add what feels appropriate. So do the same, feel free to mix it up and add more or less. The dosage above is just a good outline.

Continue to stir your pan here. Bring down to medium heat and cover with a lid for a few minutes. Once you’ve done this, give your rice and beans a stir. The rice will probably be done by this point, but the beans will need a bit more time. Remove from heat. Add coconut oil to the rice and a pinch of pink himalayan salt. You’re veggies are probably done by now, too. Add them to the big pot of rice. Continue to let your beans cook until all the water has evaporated and the mung beans are soft. Once ready, add them to the rice pot and stir everything together. Sprinkle a bit of salt over the entire pot (not too much!) and you are ready to eat kitchari, my friend.

Add toppings of your choice!

Enjoy ❤

Leave a comment bellow to let me know what you think!

Honey Lime Shrimp Tacos: A Vacation for the Taste Buds

Shrimp Tacos

For those shrimp-haters, partial-to-shrimp, or straight-up shrimp lovers out there, here is the meal for you!

I, myself, am not a lover of shrimp…until this meal. Super quick, super easy. The meal breaks down to about $3.60-$5.50 per taco (keep in mind the shrimp is the most expensive part for us who live inland) and you can make around 4-6 tacos. They were SUPER delicious, took less than 20 minutes to make, and were surprisingly filling!

So here’s the break down:

Ingredients

Honey Lime Sauce:

1-2 limes

Pinch of Salt

Pinch of Pepper

2-3 tsp Honey Dijon Mustard

Tacos:

1 lb Shrimp

1/2 Red bell Pepper

1/4-1/2 White Onion

Pinch of Salt

Pinch of Pepper

Taco Accessories: 

Corn (or Flour*) Tortillas

1/8-1/4 cup Cilantro

1/8-1/4 cup Purple Cabbage

1 Avocado

Wanna make it? Here’s how:

Start a pot of water for your shrimp and wait for it to boil. While waiting, take a frying pan and use your choice of oil (I used Olive, other options include: Vegetable, Coconut, etc.) Cut up your Bell pepper and Onion (long-ways) and begin to sauté them in the pan. Once warm add a pinch of salt and pepper. By now, your water should be or is about to boil. Add shrimp. Keep an eye on them! As soon as they turn pink, turn off the stove and strain them. Allow your bell pepper and onion to continue sautéing until they have become a juicy, carmelized color. Once they are finished, remove from heat. I like to add the veggies to the pot containing the shrimp so they are covered in the juice. Cut up Cabbage, Cilantro, and avocado (if you haven’t already you clever chef you ;). Make the sauce by squeezing the limes into a small bowl, add mustard, salt, and pepper. Mix well. Use reminisce of oil in frying pan or add more, if needed. Add tortillas and heat on low. Be sure to flip them a few times, until they are soft and of desired heat. Once your tortillas are ready to rock, feel free to load that baby up!

And Voula! Boom! Tacos.

Enjoy ❤