Asparagus Risotto with a Poached Egg

1 pound asparagus (trimmed)
1 TBS butter
1/2 onion (diced)
1 clove garlic (chopped)
4 cups "cauliflower rice"
1/2 cup chicken broth (or veggie broth)
1/2 cup Parmesan cheese(freshly grated)
1 TBS butter
Celtic sea salt & pepper to taste
1 splash lemon juice
4 eggs

Place the cauliflower in a food processor and chop until it resembles small pieces of rice and set aside.

Cook the asparagus in boiling water until it turns dark green, about 1-2 minutes, remove it from the heat, give it a cold water bath o stop the cooking process and set it aside.

Melt the butter in large sauce pan. Add the onion and saute until tender, about 5 minutes. Add the garlic and saute until fragrant, about 1 minute. Add the cauliflower rice and stir to coat with the butter. Add 1/2 cup of the stock and stir while simmering until it is gone. Continue until the cauliflower rice is cooked (about 5 minutes). Mix in the parmigiano reggiano and butter and stir until melted. Remove from heat and mix in the lemon and the asparagus.

Bring a large pot of water to a boil and reduce the heat to medium. Swirl water really fast in the pot. Crack an egg into a bowl and pour the egg from the bowl into the water. Repeat for the remaining eggs. Let the eggs cook until the whites are set but the yolks are not, about 2-3 minutes and fish them out. Split the risotto among 4 plates and top with the poached eggs. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Risotto = 494 calories, 14 fat, 17g protein, 49 carbs, 4g fiber
"Healthified" Risotto = 210 calories, 14g fat, 15.6g protein, 5 carbs, 3g fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE "CAULIFLOWER RICE"

Lipton Soup Mix

Here is another item to toss from your pantry...LIPTON SOUP MIX! It seems harmless, but think again. It contains trans-fat, MSG, soy, corn syrup, sugar, caramel coloring (which is banned in other countries due to the link to cancer).

Ingredients: Onions (deyhydrated), salt, cornstarch, onion powder, sugar, corn syrup, hydrolyzed soy protein, caramel color, partially hydrogenated soybean oil, monosodium glutamate, yeast extract, natural flavors, disodium inosinate, disodium guanylate.

MSG is a slow poison and it is in everything; Lay's potato chips, Doritos, Campbell's soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of 'reduced' or 'no-fat' foods are laced with MSG to make up for flavor lost when fat is reduced. If you don't see MSG on the label, you still aren't safe; the word 'Hydrolyzed Vegetable Protein','Accent, 'Aginomoto,' 'Natural Meat Tenderizer,' is just a sneaky names for MSG.

Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG 'fix,' which is why Lay's Potato Chips claim, "I bet you can't eat just one." Lay's knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer's.

This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you're a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.

MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don't want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.

So instead, let's try this healthy option!

3/4 cup instant minced onion
1/3 cup beef bouillon powder (watch for gluten and MSG)
4 tsp onion powder
1/4 tsp crushed celery seed
1/4 tsp powdered stevia (or 1 tsp erythritol)

Combine all ingredients and store in an airtight container. About 5 tablespoons of mix are equal to 1 1¼-ounce package. NOTE: To make onion dip: Mix 5 tablespoons with one pint of sour cream. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup Mix = 70 calories, 13 carbs, 1 fiber
"Healthified" Soup Mix = 40 calories, 7 carbs, 1.1 fiber

Easy Tomato Soup and FRUCTOSE Facts

Here is another common staple in most people's pantries that you can easily recreate.

Ingredients: Tomato Puree (Water, Tomato Paste)Water, High Fructose Corn Syrup, Wheat Flour, Salt, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Flavoring, Ascorbic Acid, and Citric Acid.

You've all seen the commercial saying "Fructose, It's Natural" right? Yeah... so is heroin!

Facts on Fructose
1. Fructose = 100% of the metabolic burden rests on your liver.
2. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme in the glucose metabolism pathway.
3. Consequently, large amounts of fructose are shunted past the sugar-regulating pathways and into the fat-formation pathway instead.
4. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE
5. Consuming fructose is essentially consuming fat!
6. FRUCTOSE = high uric acid, increase blood pressure and causes gout.
7. Fructose has no effect on ghrelin (hunger hormone) and interferes with your brain’s communication with leptin (hormone that tells us we are full), resulting in overeating and causing leptin resistance.



Try this instead:
1 can Cantadina Thick and Zesty Tomato Sauce
1/2 tsp onion powder
1/4-1/2 cup veggie/chicken broth (depending on how thick you want it)
OPTIONAL: 1 drop stevia glycerite (for a sweeter taste that Campbell's has)

In a saucepan, combine all the ingredients. Bring to a boil and let the flavors meld a bit and serve! Easy! Makes 2 servings.

Serve with HEALTHY GRILLED CHEESE using real tomatoes or eggplant.


NUTRITIONAL COMPARISON (per serving of soup)
Campbell's Soup = 90 calories, 19 carbs, 2g fiber
"Healthified" Soup = 74 calories, 10 carbs, 3.5g fiber

Cream of Mushroom Soup

Here is another item to toss from your pantry! What is that gelatinous goo anyway?

Ingredients: Water, Mushrooms, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Modified Food Starch, Wheat Flour, contains Less than 2% of: Cream (Milk)Salt, Dried Whey (Milk)Monosodium Glutamate, Soy Protein Concentrate, Yeast Extract, Spice Extract, Dehydrated Garlic.

MSG is a slow poison and it is in everything; Lay's potato chips, Doritos, Campbell's soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of 'reduced' or 'no-fat' foods are laced with MSG to make up for flavor lost when fat is reduced. If you don't see MSG on the label, you still aren't safe; the word 'Hydrolyzed Vegetable Protein','Accent, 'Aginomoto,' 'Natural Meat Tenderizer,' is just a sneaky names for MSG.

Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG 'fix,' which is why Lay's Potato Chips claim, "I bet you can't eat just one." Lay's knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer's.

This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you're a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.

MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don't want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.

So instead, let's try this healthy option!

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way.

"HEALTHIFIED" CREAM OF MUSHROOM SOUP
1 pound regular white mushrooms, cleaned, quartered or sliced
1 TBS lemon juice
1 TBS butter
2 TBS minced shallots
1 tsp dried thyme
1/2 bay leaf
1 tsp Celtic sea salt
1/2 tsp fresh ground pepper
4 ounces cream cheese
2 cups veggie/chicken broth

In a food processor, coarsely chop mushrooms and lemon juice. Melt butter in a sauce pan and lightly sauté shallots on medium heat. Add mushrooms, thyme and bay leaf, sauté over moderate heat for 10-15 minutes, or until the liquid that is released from the mushrooms disappears. Add salt, pepper, cream cheese and chicken stock and bring to boil. Reduce heat and simmer for 20 minutes. Simmer for 10 minutes, stirring constantly. Correct seasoning and add more lemon juice to taste. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Campbell's Soup = 166 calories, 10g fat, 6.2g protein, 14 carbs, 2g fiber
"Healthified" Soup = 155 calories, 13g fat, 6.4g protein, 5.9 carbs, 1.3g fiber

Curry "Rice" and Curried Coconut Chicken

You may look at the ingredients and see "Tamari" sauce and say "What?"!!! So what is it? and why ORGANIC?

Monsanto Co., the world’s largest seed producer, has developed the first-generation Roundup Ready soybean (and corn) seeds...they actually put Roundup INSIDE the seed so the weeds have no chance against the crop! Well, what ramifications does this have for our health? Do you notice a rise in auto-immune diseases? cancer? fatty livers? AHHH!!! We aren't sure just how bad it can become, but some issues are precancerous cell growth in the digestive tract, inhibited development the brains, livers and testicles, partial atrophy of the liver, enlarged pancreas and intestines and immune system damage. My suggestion, only use Organic Tamari Sauce.

Tamari is a premium Japanese soy sauce. The major difference between Tamari and regular soy sauce is the proportion of ingredients between soybeans and wheat. While regular soy sauce contains 40-60% wheat, Organic Gluten Free Tamari is made with 100% soybeans and no wheat. While the sodium level of Tamari and regular soy sauce is the same, the higher concentration of soybeans in Tamari gives a richer, smoother, more complex taste than ordinary soy sauce.

Tamari is naturally fermented for up to 6 months. There are no MSG or artificial preservatives. Organic Gluten Free Tamari's fermentation process is different than ordinary soy sauce, giving it unique flavor enhancing properties. Add Tamari to gravies, sauces and casseroles. Use it as a marinade and in stir-fry dishes. Reduce sodium levels in your cooking without compromising taste. One teaspoon of Organic Tamari contains one-eighth the sodium as one teaspoon of salt.


RICE:
2 TBS coconut oil
1 TBS minced garlic
Fresh ground black pepper to taste
1 TBS ground cumin, or to taste
1 TBS ground curry powder, or to taste
1 TBS chili powder, or to taste
1 cup chicken broth
1 TBS wheat free tamari soy sauce
4 cups cauliflower, pulsed into rice

Place the cauliflower into a food processor and process into "rice." Heat oil in a medium saucepan over low heat. Sweat the garlic; when the garlic becomes aromatic, slowly stir in pepper, cumin, curry powder and chili powder. When spices begin to fry and become fragrant, stir in the broth and a little water.

Increase heat to high and add the soy sauce. Just before the mixture comes to a boil, stir in cauliflower rice. Bring to a rolling boil; reduce heat to low, cover, and simmer 15 to 20 minutes, or until all liquid is absorbed. Remove from heat and let stand 5 minutes.

CHICKEN:
2 lbs chicken breasts, cut into 1/2-inch pieces
1 tsp Celtic sea salt and pepper, or to taste
1 1/2 TBS coconut oil
2 TBS curry powder
1/2 onion, thinly sliced
2 cloves garlic, crushed
1 (14 ounce) can coconut milk
2 red peppers, sliced
1 (8 ounce) can Cantadina thick and zesty tomato sauce
1 tsp stevia glycerite)

Season chicken pieces with salt and pepper. Heat oil and curry powder in a large skillet over medium-high heat for two minutes. Stir in onions and garlic, and cook 1 minute more. Add chicken, tossing lightly to coat with curry oil. Reduce heat to medium, and cook for 7 to 10 minutes, or until chicken is no longer pink in center and juices run clear. Pour coconut milk, peppers, tomato sauce, and stevia into the pan, and stir to combine. Cover and simmer, stirring occasionally, approximately 30 minutes. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Chicken Curry = 609 calories, 20g fat, 49g protein, 53.4 carbs, 2g fiber
"Healthified" Curry = 400 calories, 20g fat, 47g protein, 7.7 carbs, 3.1g fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE "CAULIFLOWER RICE"

Dark Chocolate Almonds

My favorite nut just got healthier and more delicious than ever with a gentle ,smooth decadent chocolate coating.My initial plan was to use cocoa powder,but some how the recipe never turned out right ,then I got the idea of using Dark chocolate which magically coats the almonds to make this whole new healthy snack.
Remember there is Chocolate and then there is Healthy Dark chocolate with more than 60% cocoa,in other words check the label of the brand you buy,go for the one with lower sugar and more concentrated cocoa,the power house of anti-oxidants(I personally prefer the Ghirardelli brand)

A little effortful task,coating almonds one at a time,but its all worth it.


Recipe : Dark Chocolate Almonds

Ingredients
30-40 (about 2 cups) raw almonds
1 cup Dark chocolate chips(with at least 60% cocoa,I use Ghirardelli)

Method
Melt the chocolate in a double boiler or in microwave until glossy and smooth.
Dip one almond at a time in to the warm chocolate and lay on a parchment paper.You may have to melt the chocolate again if it starts to set.Let the almonds cool completely about an hour or lesser depending on room temperature. Transfer to a clean air tight container,if at all there are any left overs,most likely not.



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Taco Seasoning and WHY NOT ORTEGA BRAND

Do you still have pre-packaged Taco Seasoning in your pantry? If you do, check this out!

Ingredients: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).

There are a few issues with using prepackaged spice mixes. First off, caramel coloring is a food dye that is in the process of being banned by the FDA due to it's links to causing cancer. Another issue is the maltodexterin...the danger is that maltodextrin is very high on the glycemic index: 105. This is 5 points higher than glucose which is 100. And, it is almost double that of table sugar which is around 59. AND ingredients are listed in the order of prevalence...they don't even list a spice until the 4th ingredient! I'll stick to making a triple batch of my own mix and keeping it in my pantry!



2 TBS chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp crushed red pepper flakes
1/2 tsp dried oregano
1 tsp paprika
3 tsp ground cumin
2 tsp Celtic sea salt
2 tsp fresh ground black pepper

In a bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container. Makes 20 servings.

NUTRITIONAL COMPARISON (per serving)
Store Bought Taco Seasoning = 20 calories, 4 carbs, 0 fiber
"Healthified" Taco Seasoning = 5 calories, 0.9 carbs, 0.4g fiber