Oatmeal Fruit Smoothie (aka The Oatmeal Breakfast Milkshake)
1 Cup of fruit (frozen berries work nicely)
can use mango, banana, citrus, etc..
1 or 2 packets of quick or instant oatmeal (uncooked)
2/3 cup of water (roughly)
Combine in a blender at high speed until smooth. If it is too watery just add extra oatmeal. If too thick add a bit more water. For more fruity taste simply add more fruit.
You will get a creamy fruity oatmeal milkshake. In only a few minutes you can have a healthy drink full of antioxidants, complex carbs, fiber, vitamins, and great taste.
Sweet, creamy, and fragrant risotto. Ready in 20 minutes.
Salt and freshly ground black pepper
1/2 onion, diced
1 tablespoon olive oil
1 cup arborio rice
2 1/2 cups chicken or vegetable broth
1 can coconut milk
1 tomato, diced
2 sprigs parsley, chopped
2 sprigs cilantro, chopped
1 tablespoon butter
Heat broth to just below simmer.
In a medium saucepot, sweat diced onion in olive oil for 2 minutes over medium heat. Reduce the heat to low.
Add the risotto rice, and stir with a wooden spoon to coat it in the butter. Slowly add the chicken broth in 2 equal portions, not adding the second addition until the first has been almost completely absorbed.
Stir constantly during the entire process. After all of the chicken broth has been absorbed, add the coconut milk, and then add enough of the braising liquid until the risotto is cooked to your taste.
Fold in the remaining 1 tablespoon butter, tomato, and herbs. Serve immediately.
Garnish with parsnip chips or fried shallots, if desired.
High in iron and minerals, dino kale is a powerful vegetable. Couple it with cranberries packed with anti-oxidants and you have a healthy and tasty side dish.
Difficulty = Easy
6 cups dino kale, stemmed and cut into small, bite-size pieces
1 tbs. extra-virgin olive oil
1/8 tsp. red pepper flakes
1/4 cup dried sweetened cranberries
salt to taste
- Heat a large sauté pan over medium heat. Add the olive oil, red pepper flakes and cranberries.
- Stir 10 seconds, and add the kale and 1/4 teaspoon salt. Sauté until tender.
- The water that adheres to the greens should be enough water to cook them. If needed, add 1 tablespoon of water to finish cooking.
This dressing is so delicious you will want to pour it on everything.
2 Florida avocado, peeled and cut into large dice
2 ripe papaya, peeled and cut into large dice
1 Vidalia onion, thinly sliced
2 bunch baby arugula
4 tablespoons tarragon leaves
Orange and Vanilla Vinaigrette, recipe follows
Layer salad with arugula and tarragon, then avocado, papaya and onions. Finally drizzle with vinaigrette.
2 cup orange juice
2 vanilla bean, split
2 garlic clove, pureed with knife
1/2 cup rice wine vinegar
1 cup extra virgin olive oil
Kosher salt, to taste
Fresh ground black pepper
To a saucepan add orange juice, split vanilla bean and scrape seeds into juice. Add vanilla bean to juice, bring to a simmer and reduce liquid by 2/3.
Meanwhile, smash garlic clove with a pinch of salt using flat side of a knife.
Allow orange juice reduction to cool, remove vanilla bean, then add garlic puree, rice wine vinegar and olive oil. Stir well and season with salt and pepper.
A crisp, sweet, and peppery salad. Full of flavor and nutrition with roasted beets for soft texture with concentrated sweetness and packed with vitamins and minerals especially beneficial to the liver.
Difficulty Level = Easy
- 4 small beets (slightly larger than an extra large egg)
- 3 – 4 cups baby arugula, washed and drained
- 1 cup walnuts
- 3 tbs balsamic vinegar
- 1/4 cup extra virgin olive oil
- 4 – 5 sprigs fresh thyme
- salt and pepper
Preheat oven to 400° F
Wash and trim beets. Cut in half.
Place beets on sheet of foil, drizzle with 1 – 2 tbs olive oil, season with 2 pinches salt and 1 pinch pepper, and toss to coat. Pull thyme from steams and sprinkle on beets.
Fold the edges of the foil to create an envelope to allow the beets to steam in their own juices. Place in oven. Cook for 45 – 60 minutes until beets are tender.
While beets are roasting, place walnuts in dry skillet, over medium heat. Toss occasionally, until the nuts begin to show a golden color and become fragrant. Remove from heat and allow to cool.
Remove beets from oven and allow to cool.
Peel skin from beets with small paring knife. Cut beets into bite-sized portions (cut each 1/2 into halves or thirds).
In large bowl, place arugula, walnuts, and beets. Season with salt and pepper. Drizzle with remaining oil and vinegar. Toss