Singing Bird Holistic Health Coaching

Asparagus and Eggs with Manchego and Prosciutto

INGREDIENTS

1 bunch asparagus, washed and ends trimmed

½ lemon

Sea salt

Pepper

2 Tbsp. olive oil

Manchego cheese

Prosciutto

2 pasture-raised eggs (buy the happy eggs people, it’s so worth it)

DIRECTIONS

Pre-heat your oven to 425 degrees F. Lay your washed and trimmed asparagus on a cookie sheet. Drizzle with 1 Tbsp. of olive oil, and the squeeze the juice of ½ lemon on top. Sprinkle with a little sea salt and pepper, and then toss together with your hands. Pop in the oven for 10 minutes or so.

Meanwhile, in another pan heat the other tablespoon of olive oil over medium heat. Add your eggs and cook either sunny side up or over easy, depending on how runny you like your yolk. You definitely want it to run a little bit because it adds a little sauce to the dish. Sprinkle your eggs with sea salt and pepper to taste as well.

Now to make a proper brunch, plating is important!! Start by laying one to two slices of prosciutto on each plate. When the asparagus are ready, transfer 5-6 stalks to the plate and lay over the prosciutto. Cut a couple of thin slices of manchego and put them on top of the asparagus. Make the sure the asparagus is still hot so the cheese melts a little bit. Then top each with one egg!!

Here I served it alongside a couple of slices of heirloom tomato drizzled with olive oil, and sprinkled with salt and pepper. Super easy and delicious.

Avocado Toast

INGREDIENTS

1-2 pieces of Ezekiel Sprouted Grain bread, toasted

½ avocado, mashed with a fork

4-5 cherry tomatoes, cut in half or thickly sliced

4-8 slices of English cucumber

Trocomare Herb Sea Salt

Fresh cracked pepper

Toast2

DIRECTIONS

Smother that creamy avocado goodness all over your toast. Lay the cucumber and cherry tomatoes on top. Sprinkle with Trocomare (you should really buy this the next time you are Whole Foods, it does wonders for veggies, salads, and sandwiches) and top with fresh cracked pepper. Serve open-faced and enjoy!!

Beware that sometimes the cucumber slices and/or the tomatoes try to make a slippery escape. Remain vigilant at all times.

Sweet Potato Ground Beef Hash

Hash1

INGREDIENTS

2 large sweet potatoes or yams, peeled and cut into small cubes (my yams were roughly 8 in. long, for frame of reference)

1 tbsp olive oil

1 tbsp + ½ tbsp. butter

½ yellow onion, finely diced

1 green pepper, cut into chunks

1 can of black beans, rinsed and drained

2 garlic cloves

½ lb of grass-fed ground beef

¼ cilantro, roughly chopped

¼ tsp. sea salt + more to taste

¼ tsp. black pepper

¼ tsp. cumin

¼ tsp. cayenne pepper, split into two 1/8 tsp sizes

3 tbsp. mayonnaise

1 lime, juiced

1 avocado, sliced

DIRECTIONS

 

Heat 1 tablespoon of olive oil together with 1 tablespoon of butter in large skillet over medium heat. Add sweet potatoes/yams, stir and cover. Cook for 8-10 minutes or until potatoes are just tender, stirring often. Add the yellow onion, green pepper and black beans and cook for another 5 minutes.

 

Meanwhile heat your other ½ tbsp. of butter in a separate pan over medium heat. Add ground beef and cook until browned, stirring often. Season with salt and pepper to taste. Add one pressed garlic clove to the browning meat.

 

When the meat is cooked through, add to the pan with the sweet potatoes, and reduce heat to low to keep warm.

 

Then it’s time for the coup d’état! The aioli! Put the mayo in small bowl. Add the lime juice and whisk until mixed. The texture should be a little thicker than a heavy whipping cream, but still be drizzle-able, if that makes sense. Stir in 1/8 tsp. of cayenne pepper and 1 pressed garlic clove.

 

Right before serving, mix the cilantro into the hash. Spoon onto plates or bowls, top with a few avocado slices, and drizzle the aioli on top.

Fresh Vegetable Salad

SaladFinal

INGREDIENTS

2 cups edamame beans (thawed if previously frozen)

1 green bell pepper, finely diced

2 cups jicama, cubed

½ cup haricots verts or green beans, chopped

3 ears of corn

1 cup roasted cashews, roughly chopped

2 avocados, cubed

2 tablespoons rosemary, finely chopped

1 garlic clove, minced

3 tablespoons olive oil

2 tablespoons unfiltered apple cider vinegar

½ teaspoon sea salt

¼ teaspoon pepper

Corn

DIRECTIONS

Bring a large pot of lightly salted water to a boil. Add corn, cover and cook for three minutes. Remove corn from hot water and place on a plate to cool. Once cooled, cut the corn kernels from the husk.

Combine edamame beans, bell pepper, jicama, green beans, corn and cashews in a large salad bowl. (A note on the beans: I bought a frozen package of edamame from Whole Foods, followed the package instructions and heated them on the stove, and let them cool before adding them to the salad.) Add the rosemary, olive oil, apple cider vinegar, garlic, salt and pepper and toss well to coat. Add the avocado and gently mix into the salad.

 

Strawberry Basil Cocktails

This little gem is perfect for sipping poolside or at a late afternoon backyard get together. This recipe makes 4 cocktails, but you will probably have leftover strawberry mush for later!

DrinkSide

INGREDIENTS

1 package (1 pound) organic strawberries

1/3 cup organic basil

6 oz vodka

2 lemons

club soda

ice

StrawberriesCut

DIRECTIONS

Preheat your oven to 375 degrees. Wash your strawberries, cut off the tops and cut into halves. Line a cookie sheet with tinfoil and place your stawberries on it in a single layer. Roast in the oven for about 20 minutes or until they look like this:

Let the strawberries cool.

Add strawberries, plus any juice that melted out during roasting, and the basil to a blender or food processor. Blend until it looks like delicious pinkish red mush:

In a medium-sized cocktail glass, pour a 1.5 oz shot of vodka in the bottom. Scoop in 3 tablespoons of the strawberry-basil mush, and mix with a spoon. Squeeze in the juice of a half a lemon. Fill the glass with ice and top with a splash of club soda.

Thai Massaged Kale Salad

ThaiKale2

INGREDIENTS

1 bunch lacinto/dino kale

2 tablespoons olive oil

2 carrots, roughly grated

4 red radishes

1 red bell pepper

½ cup roasted cashews

1 avocado

3 scallions

¼ cup cilantro, chopped

2 limes

3 tablespoons coconut milk

1 teaspoon ginger, finely chopped

1 tablespoon crunchy almond butter

1/8 teaspoon cayenne pepper

¼ teaspoon sea salt

1 clove garlic, minced

DIRECTIONS

Begin by washing your kale well. Pat dry with a paper towel or put the leaves in a salad spinner. Hold the kale by the stalk and in one fluid movement, tear the leaves off the stalk. Put all the leaves in a single pile. Roll ‘em up like a burrito and then slice them crosswise into thin strips. If you are confused, here is a little video tutorial you can check out (the washing and slicing starts about a 1 minute and 30 seconds into the video): http://www.marinmamacooks.com/2013/06/lacinato-kale-salad-video-tutorial/)

Put your kale into a large salad bowl. Drizzle with 2 tablespoons of olive oil and the juice of 1 lime. Massage the kale for a few minutes. Really get in there; work out the kinks. Kale is such a hearty green and massaging it helps to break down the fibers and make it more palatable. Set aside.

Thinly slice your radishes and scallions, julienne the red bell pepper, and grate the two carrots. Add to the kale along with the chopped cilantro and cashews.

For the dressing, in a small bowl combine the coconut milk and almond butter. Stir until mixed and relatively smooth. Squeeze in the juice of one lime. Add in the chopped ginger, minced garlic, cayenne pepper and sea salt. Stir until combined.

Pour the dressing over your salad. Toss to mix all the ingredients and get the dressing evenly distributed. Top with fresh avocado slices!

This salad tastes great when eaten immediately, but it’s kind of amazing because it actually got even better the next day. Because kale is so hearty, it doesn’t wilt when dressed like other lettuce has a tendency to do. That makes this salad a great option to make a lot of on a Sunday night. Use it as a side on Sunday, and then add a few chickpeas on Monday and take it to work with you! I love meals that you can eat multiple times!!

Enjoy!

Zucchini Noodles with Dairy-Free Pesto

INGREDIENTS

1 cup basil leaves

1 cup baby spinach leaves

1 garlic clove

1 tsp. lemon zest

1/3 cup almonds

½ cup olive oil

Salt and pepper to taste

4 medium-sized organic zucchinis

DIRECTIONS

Wash your zucchini. Cut off the tops and bottoms. Using a vegetable peeler, peel your fresh zucchini into strips. Go until you get to the seeds and the peeling doesn’t work as well. Set aside.

Combine all other ingredients into a food processor, and blend until relatively smooth.

Add the pesto to the zucchini noodles, a little bit at a time. Toss to coat and taste. You may not need all the pesto…it’s super flavorful so a little bit goes a long way! Save the rest to have on your eggs the next morning. You can add additional veggies to this if you like…maybe some sun-dried or roasted tomatoes or some artichoke hearts would be tasty. Or you can add a protein like I did to add a little more oomph!

Spring Salad with Fennel, Spiced Pecans, and Mint

INGREDIENTS

2 cups baby arugula or baby spinach

2 ½ cups cooked quinoa

½ apple (preferably green, but other varieties work as well…I used a Pink Lady here)

½ fennel bulb

1 avocado

1 oz. goat cheese, crumbled

1 cup spiced pecans

1 Tbsp. mint

Juice of one lemon

¼ cup olive oil

¼ tsp. Trocomare or sea salt

Freshly cracked pepper to taste

This may be the best quinoa salad in the history of quinoa salads. It’s light, deliciously crunchy, and perfect for warming temperatures. It also features a few of my current favorites: quinoa, fennel, spiced pecans, and mint. You may have already noticed that I use quinoa in my recipes a lot. It’s super healthy for you, tastes great, is an easy substitution for other grains or starchy carbs (pasta, rice, etc.), and it is ready in 15 minutes.

Fennel and spiced pecans are new obsessions.

If you have never cooked with fennel, it has a crunch similar to celery and a mild taste of black licorice. I don’t like licorice at all, but I love fennel. So even if you are not a licorice fan, definitely give fennel a whirl! According to The Encyclopedia of Healing Foods by Michael Murray, fennel has had a long history as a medicinal plant mainly used for helping with digestive ailments.

Mr. Murray also states, “Fennel is an excellent source of vitamin C, potassium, and dietary fiber. It is also a very good source of phosphorus and folic acid. In addition, fennel is a good source of the minerals magnesium, manganese, iron, calcium, and molybdenum.” Basically, this shit’s good for you.

Pecans are also good for you (a good source of oleic acid and cholesterol-lowering plant sterols), but let’s be real. I am eating them like they are going out of style because they taste so dang good.

And then mint. Mint has become my new favorite herb to add to juices and salads. It’s just so fresh tasting!! Of course like all other herbs and whole foods, it also comes with a slew of health benefits. Mint has been known to ease digestive woes, reduce allergy symptoms, and potentially even help to prevent cancer!!

DIRECTIONS

Add your quinoa and greens to a big salad bowl. Cut your apple and avocado into cubes, and add to the salad bowl.

Prepare your fennel bulb. This is a great little article on how to easily cut your fennel into slices http://www.bhg.com/recipes/how-to/cooking-basics/how-to-chop-fennel/. We are only going to use half in the salad, but save the rest (along with the leafy stalks) and use them in a juice! Add your fennel strips into the salad bowl.

Chop the mint and add to your salad as well, along with the crumbled goat cheese and spiced pecans.

Drizzle the olive oil over your salad; add the juice of one lemon, your sea salt and cracked pepper. Toss to coat.

I recommend using quinoa that you have cooked a day before, but if you don’t have any on hand you can easily make some. I have even added it into the salad warm and it’s still delicious!

Spiced Pecans

INGREDIENTS

1 cup raw pecans

1 Tbsp grass-fed butter

1/8 tsp cinnamon

1/8 tsp cumin

1/8 cayenne pepper

1/8 tsp sea salt

1 Tbsp honey

DIRECTIONS

Heat a stainless steel or cast iron skillet over medium heat. Add pecans and toast until fragrant, stirring often. Add the butter to the skillet. As it melts, stir to cover the pecans. Sprinkle on cinnamon, cumin, cayenne and salt. Drizzle on the honey and stir to coat. Transfer the pecans onto a piece of parchment paper, separating them from one another, and allow to cool.

 

5 Minute Meal – Quinoa, Kale & Egg

INGREDIENTS

1 cup cooked quinoa

4-5 leaves of curly kale

1 pasture-raised egg

1 Tbsp and 1 Tsp olive oil, divided

Salsa

Sauerkraut

Sea Salt

Pepper

DIRECTIONS

Wash your kale and tear the leaves off the stalk. Rip into bite sized pieces with your hands. Heat one 1 Tbsp. of olive oil in large stainless steel skillet with lid over medium heat. Add your kale leaves, tossing to coat in the olive oil. Reduce heat slightly, cover, and cook for 4-5 minutes stirring often.

Meanwhile, heat the other tsp. of olive oil in another pan. Crack your egg, sprinkle with a little salt and pepper, and cook to your liking.

When everything is ready, spoon a little mound of quinoa onto your plate. Add the cooked kale on top, sprinkling with a little sea salt. Finally, lay your egg on top! Hehe…lay your egg…okay sorry, moving on.

I love things with a little kick. So for extra flavor and gut-strengthening probiotic power, I add salsa and sauerkraut on top.

I also get my sauerkraut at Whole Foods. This spicy Smoked Jalapeno version is ahh-mazing! They have lots of other yummy flavors as well. I am working my way through all of them!

And since I am on a kick with my favorite things, this is the sea salt that I like to use. It also has some dried herbs in it for extra flavor. I use it on everything. It really makes EVERYTHING taste better in my opinion.

There you have it. A complete meal in 5 minutes. And you said it couldn’t be done…