Berry-Coconut Smoothie This smoothie is perfect for a breakfast on the run or as a quick snack. You will find it more filling than most smoothies thanks to the coconut milk. Berries are the only sweetener, which keeps the sugar to a minimum. Makes 1 serving 1⁄2 cup coconut milk1⁄2 cup low-fat plain yogurt1⁄4 cup blueberries, blackberries, strawberries, or other berries1⁄2 cup unflavored or vanilla whey protein powder1 tablespoon ground flaxseeds (can be purchased pre-ground)1⁄2 teaspoon coconut extract4 ice cubes Combine the coconut milk, yogurt, berries, whey protein, flaxseed, coconut extract, and ice cubes. Blend until smooth. Serve immediately.
[pagebreak]Hot Coconut Flaxseed Cereal You’ll be surprised at how filling this simple hot breakfast cereal can be, especially if coconut milk is used. Makes 1 to 2 servings1⁄2 cup coconut milk, whole dairy milk, full-fat soymilk, or unsweetened almond milk1⁄2 cup ground flaxseeds (can be purchased pre-ground)1⁄4 cup unsweetened coconut flakes1⁄4 cup chopped walnuts, walnut halves, or raw hulled sunflower seedsGround cinnamon1⁄4 cup sliced strawberries, blueberries, or other berries (optional)Combine the milk, ground flaxseeds, coconut flakes, and walnuts or sunflower seeds in a microwaveable bowl and microwave for 1 minute. Serve topped with a sprinkle of cinnamon and a few berries if desired. Turkey-Avocado Wraps Here’s one of hundreds of ways to use my flaxseed wraps (see recipe below) for a tasty and filling breakfast, lunch, or dinner. As an alternative to making this with a sauce, spread a thin layer of hummus or pesto on the wrap before adding the other ingredients. Makes 1 servingFlaxseed Wrap (below), cooled if freshly made3 or 4 deli slices roast turkey2 thin slices Swiss cheese1⁄4 cup bean sprouts1⁄2 Hass avocado, thinly slicedHandful of baby spinach leaves or shredded lettuce1 tablespoon mayonnaise, mustard, wasabi mayonnaise, or sugar-free salad dressingPlace the turkey and Swiss cheese in the center of the wrap. Spread the bean sprouts, avocado, and spinach or lettuce on top. Top with a dollop of mayo, mustard, or other favorite condiment. Roll up.Flaxseed Wrap Wraps made with flaxseed and eggs are surprisingly tasty. Once you get the hang of it, you can whip up a wrap or two in just a few minutes. If you have two pie pans, you can make two wraps at a time and accelerate the process (though they will need to be microwaved one at a time). Flaxseed wraps can be refrigerated and will keep for a few days. Healthy variations are possible simply by using various vegetable juices (such as spinach or carrot) in place of the water called for. Makes 1 serving3 tablespoons ground flaxseeds (can be purchased pre-ground)1⁄4 teaspoon baking powder1⁄4 teaspoon onion powder1⁄4 teaspoon paprikaPinch of fine sea salt or celery salt1 tablespoon coconut oil, melted, plus more for greasing the pans1 tablespoon water1 large eggMix together the ground flaxseeds, baking powder, onion powder, paprika, and salt in a small bowl. Stir in the 1 tablespoon coconut oil. Beat in the egg and 1 tablespoon water until blended. Grease a microwave-safe glass or plastic pie pan with coconut oil. Pour in the batter and spread evenly over the bottom. Microwave on high for 2 to 3 minutes until cooked. Let cool about 5 minutes. To remove, lift up an edge with a spatula. If it sticks, use a pancake turner to gently loosen from the pan. Flip the wrap over and top with desired ingredients.[pagebreak] Zucchini “Pasta” with Baby Bella Mushrooms Using zucchini in place of conventional wheat pasta provides a different taste and texture, but it’s quite delicious in its own right. Because the zucchini is less assertive in taste than wheat pasta, the more interesting the sauce and toppings, the more interesting the “pasta” will be. Makes 2 servings1 pound zucchini8 ounces uncured (nitrite-free) sausage, ground beef, turkey, chicken, or pork (optional)3 to 4 tablespoons extra-virgin olive oil8 to 10 baby bella or cremini mushrooms, sliced2 to 3 garlic cloves, minced2 tablespoons chopped fresh basilSalt and ground black pepper1 cup tomato sauce or 4 ounces pesto1⁄4 cup grated Parmesan cheesePeel the zucchini with a vegetable peeler. Cut the zucchini lengthwise into ribbons using the vegetable peeler until you reach the seed core. (Reserve the seed core and peel for another use, such as a salad.) If using meat: Heat 1 tablespoon of the oil in a large skillet. Cook the meat, breaking it up with a spoon, until cooked through. Drain off the fat. Add 2 tablespoons of the oil to the skillet along with the mushrooms and garlic. Cook until the mushrooms soften, 2 to 3 minutes. If not using meat: Heat 2 tablespoons of the oil in a large skillet over medium heat. Add the mushrooms and garlic and cook for 2 to 3 minutes. In either case: Add the zucchini strands to the skillet and cook until the zucchini softens, no more than 5 minutes. Add the chopped basil and salt and pepper to taste. Serve topped with tomato sauce or pesto and sprinkled with the Parmesan. 7 Unhealthy Pasta Dishes To Avoid [pagebreak]Crab Cakes These “breaded” wheat-free crab cakes are incredibly easy to prepare. If served with tartar sauce or other compatible sauce and spinach or green leafy lettuce, this dish can easily serve as a main course. Makes 4 servings2 tablespoons extra-virgin olive oil1⁄2 red bell pepper, finely diced1⁄4 yellow onion, finely chopped2 tablespoons finely minced fresh green chile pepper or to taste1⁄4 cup ground walnuts1 large egg11⁄2 teaspoons curry powder1⁄2 teaspoon ground cuminFine sea salt1 six-ounce can crabmeat, drained and flaked1⁄4 cup ground flaxseeds (can be purchased pre-ground)1 teaspoon onion powder1⁄2 teaspoon garlic powderBaby spinach or mixed salad greensTartar sauce (optional)Preheat the oven to 325 F. Line a baking sheet with foil. Heat the oil in a large skillet over medium heat. Add the bell pepper, onion, and chile pepper and cook until tender, 4 to 5 minutes. Set aside to cool slightly. Transfer the vegetables to large bowl. Stir in the walnuts, egg, curry powder, cumin, and a dash of sea salt. Mix the crabmeat into the mixture and stir well. Form into four patties and transfer to the baking sheet. Stir together the ground flaxseed, onion powder, and garlic powder in a small bowl. Sprinkle the “breading” over the crab cakes. Bake the crab cakes until browned and heated through, about 25 minutes. Serve on a bed of spinach or salad greens with a dollop of tartar sauce if desired. 5 Fresh Seafood Recipes [pagebreak]Pecan-Encrusted Chicken with Tapenade This chicken recipe makes a great dinner entrée or a portable dish for lunch or another meal. And it can be whipped up in a hurry, especially if you have leftover chicken—just set aside a breast or two from last night’s dinner. If you’d like, top the chicken with pesto (basil or sun-dried tomato) or eggplant caponata instead of the tapenade. Makes 2 servings2 4-ounce chicken breasts, boneless, skin removed1 large egg1⁄4 cup coconut milk or dairy milk1⁄2 cup ground pecans (can be purchased pre-ground)3 tablespoons grated Parmesan cheese2 teaspoons onion powder1 teaspoon dried oreganoFine sea salt and ground black pepper4 tablespoons store-bought tapenade, caponata, or pestoPreheat the oven to 350F. Bake the chicken until cooked through, about 30 minutes. Lightly beat the egg with a fork in a shallow bowl. Beat in the milk. Stir together the ground pecans, Parmesan, onion powder, oregano, and salt and pepper to taste. Roll the chicken in the egg, then in the pecan mixture. Place on a microwaveable plate and microwave on high power for 2 minutes. Top with tapenade, caponata, or pesto and serve hot. [pagebreak]Three-Cheese Eggplant Bake If you love cheese, you’ll love the combination of flavors in this three-cheese casserole. It’s substantial enough to serve as an entrée, or in smaller portions as a side dish with a simple grilled steak or fish fillet. Leftovers are great for breakfast. Makes 6 servings1 eggplant, cut crosswise into 1⁄2-inch-thick slices1⁄2 cup extra-virgin olive oil1 yellow or Spanish onion, chopped2 to 3 cloves garlic, minced3 to 4 tablespoons sun-dried tomatoes4 to 6 cups spinach leaves2 tomatoes, cut into wedges2 cups tomato sauce1 cup ricotta cheese1 cup shredded whole-milk mozzarella cheese (4 ounces)1⁄2 cup grated Parmesan cheese (2 ounces)4 to 5 fresh basil leaves, choppedPreheat the oven to 325F. Place the eggplant slices in a baking pan. Brush both sides of the slices with most of the oil, reserving about 2 tablespoons. Bake for 20 minutes. Remove the eggplant but leave the oven on. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add the onion, garlic, sun-dried tomatoes, and spinach and cook until onion softens. Scatter the tomato wedges over the eggplant. Spread the spinach mixture on top. Top the spinach with the tomato sauce. Mix together the ricotta and mozzarella cheeses in a bowl. Spread the cheese mixture over the tomato sauce and sprinkle with the basil. Sprinkle the Parmesan cheese over the top. Bake uncovered until bubbling and the cheese is melted, about 30 minutes. [pagebreak]Pumpkin Spice Muffins I love having these muffins for breakfast in the fall and winter. Spread one with cream cheese and you will need little else to fill you up on a cold morning. Makes 12 small muffins2 cups ground almonds (can be purchased pre-ground)1 cup chopped walnuts1⁄4 cup ground flaxseeds (can be purchased pre-ground)Sweetener such as Truvia, stevia extract, or Splenda equivalent to 3⁄4 cup sucrose2 teaspoons ground cinnamon1 teaspoon ground allspice1 teaspoon grated nutmeg1 teaspoon baking powderDash of fine sea salt1 can (15 ounces) unsweetened pumpkin puree1⁄2 cup sour cream or coconut milk2 large eggs1⁄4 cup walnut oil, melted coconut oil, or extra-light olive oilPreheat the oven to 325F. Grease a 12-cup muffin tin with oil. Stir together the almond meal, walnuts, ground flaxseeds, sweetener, cinnamon, allspice, nutmeg, baking powder, and salt in a large bowl. Stir together the pumpkin, sour cream or coconut milk, eggs, and oil in another large bowl. Stir the pumpkin mixture into the almond meal mixture and mix thoroughly. Spoon the batter into the muffin cups, filling them about half full. Bake until a toothpick inserted in a muffin comes out dry, about 45 minutes. Cool the muffins in the pans for 10 to 15 minutes, then turn out onto a rack to cool completely.
