By: Laura Burk MPH, RD, LDN www.elb-consulting.com 1 spaghetti squash, halved lengthwise and seeded 2 tablespoons vegetable oil 1 onion, peeled and chopped 1 tbsp. of mince garlic handful of cherry tomatoes 4 sticks of mozzarella, cut in to small pieces 1 tsp. of basil Preheat oven to 350 degrees. Lightly grease baking sheet. 2. Place spaghetti squash cut sides …
Smoothie Recipes
Very Berry Kale-Berry yourself with nutritional antioxidant power 16 ounces 20 ounces Strawberries 4 6 Raspberries ½ cup ¾ cup Blueberries ½ cup ¾ cup Kale 2 leaves 2 leaves Cherry Juice 4 ounces 6 ounces Water 2 ounces 4 ounces 20 ounces 292cals 69g carbs 1g fat 5g protein 40g sugar 5 fruits 2 vegetables 16 ounces 205cals 49g …
Sautéed Swiss Chard with Parmesan Cheese
Hands-on time: 15 minutes Serves 4 Ingredients 2 tablespoons butter 2 tablespoons olive oil 1 tablespoon minced garlic 1/2 small red onion, diced 1 bunch Swiss chard, stems and center ribs cut out and chopped together, leaves coarsely chopped separately 1/2 cup dry white wine 1 tablespoon fresh lemon juice 2 tablespoons freshly grated Parmesan cheese salt to taste (optional) …
Sautéed Swiss Chard with Onions
Makes 8 (side dish) servings Prep Time: 30 mins Total Time: 50 mins Ingredients 3 pound green Swiss chard (about 2 large bunches) 2 tablespoons olive oil 2 tablespoons unsalted butter 2 medium onions, halved lengthwise and thinly sliced 2 garlic cloves, finely chopped Directions Cut stems and center ribs from chard, discarding any tough portions, then cut stems and …
Sautéed Kale
Hands-on time: 15 minutes Serves 4 Ingredients 1 1/2 pounds young kale, stems and leaves coarsely chopped 3 tablespoons olive oil 2 cloves garlic, finely sliced 1/2 cup vegetable stock or water Salt and pepper 2 tablespoons red wine vinegar Directions Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not …
Roasted Swiss Chard with Feta
Hands-on time: 45 minutes Serves 4 Ingredients 1 bunch rainbow chard – leaves & stems separated and chopped 1 large onion, chopped 1 tablespoon olive oil salt and black pepper to taste 2 tablespoons olive oil 4 ounces feta cheese, broken into 1/2 inch pieces Directions Preheat an oven to 350 degrees F (175 degrees C). Grease …
Roasted Red Potatoes
Hands-on time: 45 minutes Serves 8 Ingredients 3 pounds of small red potatoes, halved 1/4 cup Olive Oil 1 teaspoon of salt and freshly ground black pepper Directions Adjust oven rack to lowest position and heat oven to 450 degrees. Toss potatoes with oil, salt and pepper. Arrange, cut side down, on a large lipped cookie sheet or …
Roasted Red Pepper Vinaigrette
Hands-on time: 45 minutes Serves 6 Ingredients 3 large red bell peppers 1/2 cup olive oil 1/4 cup red wine vinegar 2 tablespoons mayonnaise 2 tablespoons grated Parmesan cheese 3 cloves crushed garlic 1/2 teaspoon dried basil salt and pepper to taste Directions Preheat oven to 450 degrees F (230 degrees C). Rub peppers with enough oil to coat; …
ROASTED KOHLRABI
Hands-on time: 10 minutes Time to table: 45 minutes Serves 4 (smallish servings since roasted vegetables shrink so much) 1 1/2 pounds fresh kohlrabi, ends trimmed, thick green skin sliced off with a knife, diced 1 tablespoon olive oil 1 tablespoon garlic (garlic is optional, to my taste) Salt Good vinegar Set oven to 450F. Toss the diced kohlrabi with …
DETOX Program
Step 1- Decreasing Inflammation 7- 10 days Anti-Inflammatory Diet included with menus Weekly Nutritional Guidance and follow ups $75.00 Step 2-Metabolic Cleansing (rids toxins) 10-20 Days Detox Diet included with menus Weekly Nutritional Guidance and follow ups $300.00 Step 3-Regeneration and Repair (cell & joint damage) 30 days or more Approved food list and recipes included Weekly Nutritional Guidance and …