DEBRA'S HEALTHY LIVING

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© 2017 by Debra's Healthy Living. Proudly created by xB WebPRO

 

VEGETABLES

Welcome to a Healthy Lifestyle!

Brussel Sprout & Pomegranate Slaw

 

2 c. of brussel sprouts cut in half (Layed on flat side and slivered)

 

1 or 2 carrots cut into matchsticks

Grated Italian Parmesan

Pomegranate seeds (I like to cut the fruit in half and bang the backside letting fruit fall into a large bowl)

 

Lemon and Shallot Dressing

 

  • 1/2 c. meyer lemon juice if you can find them.

  • 1 small piece of shallot cut up small

  • Puree juice and shallot

  • Let rest for shallot to cook a bit in the juice

  • Add 1 1/2 t. salt

  • 1 egg yolk

  • Puree and slowly add 1/2 c. cold pressed olive oil

  • Add 2 to 3 tsp. maple syrup or other sweetener

  • Add about 1/2 of dressing to cut vegetables and knead until soft. Add pomegranate seeds tossing gently.

  • Adjust salt and sweet taste as desired. Add more dressing if needed.

  • Top with parmesan

Kale Salad w/ Toasted Walnuts & Dr. Cherries 

 

1 small bunch kale

1 to 1 1/2 t. lemon juice

2 tbsp. olive oil

1/2 t. sea salt

1 t. maple syrup

2 T. sweet dried cherries minced

6 to 8 lightly toasted walnuts chopped coarsely

 

  • Wash, dry and chiffonade 1 small bunch of kale for one serving. You can tear or cut into small pieces if that seems easier.

  • Add  lemon juice, olive oil,  salt and maple syrup.

  • Add dr. cherries and walnuts.

  • Toss kale massaging/squeezing until it is juicy and supple.

  • Adjust lemon, salt and maple syrup tastes if needed.

  • Pile it high on your plate and dig in.

Red & Green Watercress & Beet/Orange Salad

 

1 or 2 bunches of watercress stripped of their large stems.

4 to 8 medium beets boiled until soft and skins rubbed off.

2 to 4 navel oranges, flesh only.

1 lemon juiced

1/4 c. olive oil or more if larger batch.

Small to medium red onion slivered.

Lightly toasted hazelnuts with skins rubbed off and cut in half.

 

 

  • Sliver onions. Put onion with orange flesh, lemon and 1 tsp. salt in a bowl.

  • Let onion cook in citrus and salt for 15 minutes.

  • Add olive oil and toss with beets cut to bite size pieces.

  • Adjust salt, lemon and sweet flavor.

  • Add a bit of sugar or maple syrup if needed.

  • Let rest for 15 minutes before smothering watercress with the beet salad.

 

*Garnish with hazelnuts and serve.

2.5 c. grated zucchini 

1.5 c. grated carrots

1 med. onion diced

c. p. olive oil for browning

1/2 c. fresh sage leaves chopped

3 pasture raised eggs

1/2 t. herbamare or salt

1/8 t. black pepper

 

  • Prepare zucchini and carrot into a med. bowl.

  • Saute onion in olive oil until golden.

  • Add sage with a little more oil and sauté lightly.

  • Scrape into bowl with grated vegetables.

  • Add 3 eggs.

  • Add salt and pepper to taste.

  • Mix gently by hand or with a spoon till all ingredients are incorporated.

  • The mixture will be thick with vegetables and very little egg liquid around the edges.

 

  • In a med. hot skillet with added olive oil spoon about 2 Tbsp. of the mixture. When the edges start to show a nice golden color flip and cook until lightly golden on the second side.

Zucchini Fritters 

Bok

Choy

Desired amount of bok choy cut and washed.

Heat skillet on medium high heat and add bok choy. Drizzle in a little oil of your choice after adding bok choy. Sear until the first side is lightly golden. Flip each piece for a brief time before removing from the skillet to  plate.

My Favorite

Egg Rolls

Not a lectin free or low carb recipe.

 

1 med. head of cabbage slivered, (you need 4 qts. of uncooked shredded cabbage).

1 med. onion slivered

1 lb. fresh shitake mushrooms slivered

2 stalks of celery slivered

2 med. carrots cut into fine matchsticks

Egg roll wrappers, I use Nasoya from my local market.

1/4 c. tamari (organic San J )

Olive oil or light sesame oil

  • Add oil to med. high heat skillet. Add shitakes and sauté until lightly browned.

  • Add celery to shitakes and cook until slightly soft 

  • Add carrots and cook with shitake and celery until wilted.

  • Turn skillet ingredients into a large bowl.

  • Sauté onion and cook until golden. Add to your bowl.

  • Sauté cabbage in oil in 3 batches on med. high heat tossing a couple of times until wilted. Cabbage can be a little golden in places. Turn into bowl with all other ingredients.

  • Add tamari or soy sauce and toss all ingredients well.

  • Follow directions on package for rolling egg rolls using a little water on the three corners that are being folded. Don’t make too many before frying as they can get too mushy.

  • Add oil to skillet adding egg rolls a few at a time browning slowly on all sides.

  • You can serve as they are or mix a little sweet chili sauce with a bit more tamari to use as a dip. They are yummy either way.

  • If you have leftovers they reheat very well. 

 

*Make a lot! Kids love em! 

Kale

& Herb Kugel

1 med. bunch kale 

1 lg. bunch parsley

1 lg. bunch dill

1 lg. bunch cilantro

3 or 4 pastured raised eggs

3 to 5 scallions chopped

1/4-1/2 c. almond flour or arrowroot

2 T. c. p. olive oil

1 t. sea salt

pepper as desired

 

  • Wash all greens and shake water out well.

  • Grind all greens in a cuisinart until fine in texture.

  • Add the rest of the ingredients.

  • Let rest for 5 mins. to see if liquid starts to show on the edges.

  • Add more arrowroot or almond meal if watery.

  • Oil a 8x8 sized pan or other small baking dish.

  • Pour mixture into pan and bake in 325 degree oven for about 35 mins. on a center rack.

  • Some people like it very firm. Some like it softer. You decide.

 

*Great served warm as a side dish, spread on your favorite cracker with beet horseradish on top or  crumbled into and omelette. 

 

*Enjoy all the possibilities for having a cooked green to grab that will taste good down to the last bite.

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