2018

Egg Roll in A Bowl

Recipe and image adapted from That Clean Life

Recipe and image adapted from That Clean Life

A super easy, quick meal that can be adapted in many different ways by changing out the protein, the type of cabbage or maybe you like Asian style mushrooms and want to add those in.   By changing up parts of the recipe it doesn't feel like you are eating the same thing over and over again.  

I like to add a bit of basmati rice to the bottom of my bowl to go with this meal. 

 

Ingredients:

  • 2 Tablespoon Avocado oil
  •  1 Yellow Onion, diced
  • 5 Stalks Green Onion, diced. 
  • 4 Garlic cloves, minced
  • 1 Tablespoon Ginger (peeled and grated)
  • 1lb Lean Ground Pork ( or protein of choice)
  • 6 Cups Coleslaw Mix (or shredded green cabbage and shredded carrot)
  • 2 cups Bean Sprouts
  • 1/2 cup Coconut Aminos (or soy sauce of choice)

Directions:

1. Heat the avocado oil in a pan over medium-high heat.  Add the yellow onion, green onion, garlic and ginger. Cook for 3-5 minutes, stirring frequently, until soft.

2. Add the pork and break it up as it cooks.  Cook for about 7-10 minutes, or until cooked through.  

3. Stir in the coleslaw mix, bean sprouts, and coconut aminos.  Stir for 5 minutes, or until veggies have softened.  Transfer to bowls and enjoy!

 

Notes: You can find bean sprouts in the bagged salad area of the store, they may also be called mung bean sprouts.  They are hardy and have a crunch, do not sub with alfalfa or other soft sprouts as they will get too mushy and not as desirable of a taste/texture.

 

 

 

Prebiotic Nicoise Salad

This is a perfect salad for people who like to meal prep. Simply prepare the pieces then arrange when it is time to eat. The potatoes add a gorgeous color and prebiotic benefits. 

Recipe and photo adapted from Bon Appetite. 

Recipe and photo adapted from Bon Appetite. 

INGREDIENTS: (makes 2 salads)

  • 2 handfuls small purple potatoes (if you can't find purple any kind is OK).
  • 2 handfuls green beans, trimmed
  • 2 pastured eggs, (soft or hard boiled)
  • 2 tablespoons capers
  • 8 ounces fresh wild salmon filet
  • 4 handfuls of greens (butter lettuce, spinach, baby kale, mache, all work wonderfully)
  • Olives: any kind you like and as many as it takes
  • Oil for dressing (olive or avocado oil, or a flavored olive oil such as lemon would work)
  • Dijon 
  • Fresh herbs optional: dill, basil, tarragon, whatever you think
  • Salt and Pepper

INSTRUCTIONS:

  • Start by boiling then cooling your potatoes, eggs, and green beans. (best if prepared in advance) Prepare them separately because they each require different cooking times. 
  • Cook salmon in a pan over medium heat. Start with a drizzle of oil in the pan, get it hot. Season salmon with salt and pepper. Add to pan skin side up. Cook until you see the opaqueness rise to about halfway up, then flip. Cook another 3-5 minutes until the desired doneness. (You can prep this in advance if you prefer it cold. OR buy some cooked salmon filet from the deli. Even smoked salmon will work here.
  • Make dressing in a small bowl. Start with about 2 tablespoons oil and 1 tablespoon dijon. Add a dash of salt and pepper. Taste and adjust. When it tastes good, you're ready. 
  • To serve, toss greens with dressing and divide among two plates or large bowls.
  • Arrange salmon, potato, egg, green beans, capers and olives on top. Drizzle extra dressing over the top and enjoy!

Why Eat More Prebiotics?

Prebiotics are a type of non-digestible fiber that serves as the fuel for the beneficial bacteria in your gut.

Underconsumption of prebiotic foods can lead to:

  • poor indigestion
  • higher levels of inflammation
  • lower immune function
  • higher likelihood of weight gain
  • raised risk for various chronic diseases.

Most Americans aren't eating enough prebiotic foods but you don't have to be one of them because we have your back. 

Here's a short list of prebiotic foods to improve your microbiome.

  • raw jicama (pairs well with guacamole)
  • yellow/green banana (no brown spots)
  • raw or cooked onions
  • pickled raw asparagus/or lightly blanched
  • raw apples (an apple a day...)
  • cooled potato (like in this recipe!)

Why is feeding the good guys important?

When you eat a variety of prebiotic foods, your good bacteria has the fuel to produce short-chain fatty acids that fuel your colon cells, including butyrate which is important for a healthy intestinal lining. Happy colon, happy you.

Your microbiome is a beautiful garden. Be sure to tend to it by eating a wide variety of vegetables every day. 

Broccoli Two Ways

Learn How to Prepare, Cook, and Season Broccoli

What is Broccoli?

Broccoli is a cruciferous veggie that many people adore. It is in the cabbage family so its cousins include cauliflower, cabbage, brussels sprouts, kale, collards and kohlrabi.  

Broccoli heads are actually immature flowers. If you leave a head of broccoli in the garden too long it will start to flower (which are edible, delish, and cute!).  Both the broccoli heads and the stalk are edible. You can slice off the lower 1/4 bottom and then use the upper stalk or you can shave off the woody outer layer to get to the softer inside. If you've ever eaten broccoli slaw, then you've eating the stalk. 

Why is Broccoli So Good for You?

We’ve known since we were kids that we are supposed to eat our broccoli to be healthy, but what is it that is providing all that health? A 1/2 cup raw serving gives us nearly 100% of the RDA for vitamin C and vitamin K1! It's also packed with fiber, modest amounts of  B vitamins, minerals, and even a bit of protein to boot.

But what broccoli really does to boost our health is the sulfur-containing compounds it carries. These sulfur compounds are used to neutralize free-radicals that cause damage to our tissues and is a heavy hitter in our liver for our natural detoxification cycles.  

But don’t boil that broccoli to death because it will dramatically reduce the vitamins and the sulfur compounds, which defeats the purpose of eating the broccoli.  Raw, sautéed and steamed is the best way to eat broccoli and we like roasted too.

If you are like many people that rely on frozen broccoli, you’ll need to sprinkle a bit of ground mustard seeds to it after cooking to reactive the sulfur compounds.  The blanching of the frozen broccoli inactivates the enzyme needed to activate sulfur, but a sprinkle of mustard seed, horseradish powder or fresh radish eaten with the cooked frozen broccoli will reactive it’s health benefits, assuming you don’t boil the frozen broccoli to death. Read more about that process here.

If you're looking for more recipe ideas loaded with delicious real food, try one of our downloadable meal plans

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