Cod n' Sprouts

This meal is SO delicious.  OMG I mean heavenly.  Wild caught cod topped with guac & paired with roasted brussels sprouts, smashed sweet potatoes, and a chipotle vinaigrette drizzle.  Yum!  It's an easy meal that is great year round, but especially in spring when burssels sprouts are in season.  Enjoy.

Ingredients (serves 2):
2 filets of wild caught cod (or another mild white flaky fish)
2tsp organic butter
2tsp organic extra virgin olive oil
salt & pepper

2 or 3 cups brussels sprouts (washed, trimmed, and quartered)
1tbs garlic olive oil (alternatively use regular olive oil and a pinch of garlic salt)
salt & pepper

1 avocado, cubed
2tbs chopped cilantro
small handful cherry tomatoes, quartered
garlic salt to taste
1-2 drops doTERRA lime essential oil (buy here)

2 sweet potatoes
2tbs organic butter
salt

2tbs Chipotle Vinaigrette (recipe here)

Directions:
1. Preheat your oven to 350F.  Scrub your potatoes, place them on a foil lined baking sheet and throw them in the oven for about an hour (or until tender when pierced with a fork).  Remove and cover with foil to keep warm.
2. Increase oven temp to 425F.  Place your quartered brussels sprouts on a non-stick foil lined baking sheet.  Toss with oil and a bit of salt.  Place in the oven and roast 20-30 minutes, tossing occasionally, until sprouts are tender and the leaves are black and crispy (so good!)
3. While the sprouts are cooking, time to prepare everything else!  Toss your cubed avocado with cilantro, tomatoes, a drop or two of lime essential oil and salt and garlic to taste.  Smash a bit so you get a nice chunky guac.  Set aside.
4. If you don't have a vinaigrette made up already, make some up and shake it in a closed jar or dressing container.  Set aside.
5. Peel your potatoes and hand mash them with some butter and salt.  Done.
6. Heat a nonstick pan over medium high heat with butter and olive oil.  Add fish.  Sprinkle with salt.  Cover and cook until the bottom is browned (about 3 minutes).  Flip and turn the heat down to medium low.  Cook until it flakes easily with a fork (maybe 3 minutes more).
7. On a large plate, put a scoop of potatoes.  Top with fish and sprouts.  Drizzle with vinaigrette.  Top with guac.  Serve.  OMG SO GOOD!!  

Where to learn about Lime Essential Oil: Aroma Nurse blog post on Lime
Where to purchase Lime Essential Oil: My doTERRA Wellness Store

Chipotle Chicken with Pineapple Avocado Salsa

This recipe is SO EASY you are going to love it!  I throw it in the crock pot, turn it to high until it is done, shred the chicken and serve it with an amazing pineapple avocado salsa.  Done.  This meal is great for those days where you don't feel like making a big production.  I made this on a Sunday so we would have leftovers for the rest of the week.  Okay, it didn't last that long but I tried.  To make this a lighter dish, serve as a salad.  Otherwise try it with some organic basmati brown rice and fresh organic spinach.  Either way, I like mine drizzled with Chipotle-Honey Vinaigrette (found here). Enjoy!

Ingredients:
4-5lb boneless skinless chicken thighs
2-3c of your favorite salsa (make sure it's mild though because we are adding chipotle later and it's hot!)
2-4 chipotle chiles in adobo, minced (For a lot of spice, keep the seeds.  For less spice, remove the seeds)
1tbs adobo sauce (from the same can)

Pineapple Avocado Salsa:
1 pineapple, diced
2c cherry tomoatoes, diced
2 avocado, diced
1/4c cilantro, chopped
A pinch of garlic powder
Fresh ground sea salt to taste
1 drop DoTerra Lime Essential Oil (Secret ingredient that really makes this recipe to DIE for!  Buy here)

Optional:
Salad Greens
Organic Brown Rice (Basmati is my favorite)
Chipotle-Honey Viniagrette (recipe found here)
Corn Tortillas:  You can make them gluten free tacos if you want too

Directions:
1. In a slow cooker, add your chicken, salsa, chipotles and adobo sauce.  Mix well.  Turn to high for about 4-5 hours or until meat is tender.  Alternatively, turn it on low (it will take almost double the time so maybe 7-8 hours depending on your slow cooker).
2. When the chicken is done, break it up into chunks or shred it with two forks depending on your preference.
3. Put together the salsa:  Mix pineapple, tomatoes, and cilantro. Add a sprinkle of garlic powder and sea salt and taste.  Keep adjusting until you have the amount of garlic you like.  Add 1 drop of lime essential oil (this will make your whole dish POP).  Stir well.
4. Serve chicken with salsa on top.  Alternatively, make a brown rice burrito bowl drizzled with vinaigrette.  Or turn it into a salad.  They would also make delicious shredded chicken tacos.  The possibilities are endless.  Enjoy!


About Essential Oils:
You can visit my sister blog Aroma Nurse to learn about DoTerra Essential Oils or my DoTerra Wellness Store to purchase them.

Mexican Fish Salad w Chipotle Honey Vinaigrette

I love Chipotle.  No, I'm not talking about the chile (although I love that too).  I'm talking about the take-out restaurant.  We eat there at least a few times a month.  I always order the same thing: Carnitas salad, with peppers, mild salsa, guacamole & their deliciously smokey vinaigrette.  I also make my own version of these salads at home.  This time I used wild-caught-cod and it was just delightful.  Usually I do chicken or steak in these Mexican dishes but I think I just found my new favorite spring meal.  Enjoy!

Ingredients (serves 2):

Veggies:
2 bowls of chopped greens (I used a mixture of Organic Red Lettuce & Romaine)
1 yellow bell pepper, cut into strips
1 red bell pepper, cut into strips
1 orange bell pepper, cut into strips
1tbs extra virgin olive oil

Fish:
2 filets mild and flaky wild-caught-fish (I used Alaskan Cod)
1tbs extra virgin olive oil
1tbs butter
8 drops DoTERRA Lemon Essential Oil ( buy here)
Sea salt and fresh cracked black pepper
a pinch of garlic powder

Guacamole Salsa:
2 avocados, diced
1 tomato, diced
organic cilantro, chopped (to taste - I used about 1/4c)
1 drop DoTERRA Lime Essential Oil (buy here)
garlic powder and salt to taste

Chipotle Vinaigrette: 
1/4 cup apple cider vinegar
2tbs honey
1tsp dijon mustard
1/2 tsp ground chipotle powder
1 tsp adobo sauce from a can of chipotle's in adobo (if you have it)
1 drop DoTERRA Lime Essential Oil (buy here)
1/4tsp paprika
pinch garlic powder, onion powder and oregano
1/4c extra virgin olive oil
salt and pepper to taste

Directions:
1. Preheat your oven to 450F.  Then prepare your viniagrette by whisking all of the ingredients in a glass bowl (or put them in a glass jar with a lit and shake well).  Add salt and pepper to taste.
Note:  If you aren't used to cooking with essential oils, a little goes a long way.  Lemon and Lime are my absolute FAVORTE to cook with because you only need a drop and it gives the dish SO MUCH fresh flavor!  They are must-haves for your kitchen spice cupboard in my opinion.
2. Prepare your guac-salsa.  In a medium size bowl, mix your avocao, tomao, cilantro and lime essential oil.  Add a sprinkle of salt and garlic powder then mix some more and taste.  Keep adding garlic and salt until it's to your liking and keep mixing until the guacamole has some mushed pieces but some still cubed.
3. Now cook up your peppers.  Spread them in a single layer on a baking sheet (I use one lined with non-stick foil for super easy clean-up).  Drizzle with 1tbs olive oil and toss well.  Add a bit of salt.  Throw them in the oven and cook about15 minutes or until they are softening and have some brown or black areas.  Toss them after 10 minutes.
4. While your peppers are cooking, heat a large skillet over medium high heat with 1tbs olive oil and 1tbs butter (this mixture tastes absolutely divine).  Add a bit of salt, pepper, and garlic powder to your fillets and place them into the hot skillet.  Cook on one side until seared a deep golden brown, then flip, add 4 drops lemon essential oil on the top of each fish, cover with a lid, turn to medium-low and cook until fully cooked through (mine took an additional 4 minutes).  They are done when the fillet flakes easily with a fork.
5. To serve:  In a bowl, place some greens.  Top with peppers, then a filet of fish, and a huge scoop of salsa guac.  Drizzle the salad dressing over the whole thing and dig in.  OMG so good!

About DoTERRA Essential Oils:
See my Primal Bites Page Cooking w Essential Oils
See my sister blog Aroma Nurse
Purchase any oil at My DoTERRA Wellness Store or contact me directly at lizgracerendon@gmail.com for information on wholesale prices

Fresh Gluten Free Lemon Cupcakes with Lemon Cream Cheese Icing

Stop right there.  These are NOT paleo.  But they are gluten free and if you are following the 80/20 rule then who cares?  Also, these are great to bring to parties, the office, ect.  One more confession:  They are not made from scratch.  Yes I used a box mix but then jazzed it up with some fresh ingredients.  Easy for you, easy for me, tastes like homemade from scratch.  Everyone wins.  These would be a great addition to an Easter brunch or any springtime occasion.

Ingredients:
1 box Betty Crocker Gluten Free Yellow Cake Mix
1 stick butter, softened
3 large eggs
2tsp vanilla extract
1/3c fresh lemon juice
The rind of 1 whole lemon, finely grated (lemon zest)
1/3c coconut milk (From the refrigerated section not the can.  Alternatively use almond milk, rice milk, or whole milk)
5-6 drops DoTERRA Lemon Essential Oil (buy here)

Icing Ingredients:
1 stock butter, stoftened
8oz full fat cream cheese, softened
2tsp vanilla extract
4-5 drops DoTERRA Lemon Essential Oil (buy here)
4 cups powdered sugar

Directions:
1. Preheat oven to 350 degrees.  In a large bowl, mix all cupcake ingredients on low for 30 seconds then on medium or high for 2 minutes.  You want the batter to be light and fluffy.
2. Scoop into a lined cupcake pan and bake for about 18 minutes or until a toothpick or knife inserted into the center of a cupcake comes out clean.  Remove from oven and remove from pan immediately to let cool.
3. Meanwhile, mix up your icing.  Beat the butter and cream cheese until combined.  Add vanilla, beat again.  Add powdered sugar one cup at a time until fully mixed in.  Add lemon essential oil and taste test to make sure it's as lemony as you like it.  Beat until light and fluffy.
4. When the cupcakes have cooled, ice them and enjoy.  OMG SO GOOD!

What's up with the essential oils?
Learn more at my sister blog Aroma Nurse or purchase any essential oil at my DoTERRA Wellness Store

Lemon Roasted Asparagus & Peppers

I'm Back!  Thanks to pregnancy & being a new mom this blog has been on the back burner for over a year. Since my last post, I have had a beautiful baby girl Penelope, have been so sleep deprived I thought I might be going crazy, found a passion for natural remedies & aromatherapy (check out my other blog Aroma Nurse ) & have discovered Costco.  Yup, that about sums it up. But seriously, Costco is  amazing!  A big thanks to everyone who uses & enjoys my many recipes. I have been contacted by wonderful people all over the WORLD telling me how much they enjoy my food & how Paleo has changed their lives.  It is so rewarding & inspiring to speak with each & every one of you!  Well I have great news:,I am ready to pick back up where I left off starting with this simple spring side dish.  It is officially the first day of spring after all!  Enjoy!

Perfect to accompany any meal this spring!!!

Ingredients:
1 bunch asparagus, washed, trimmed and cut into 2 inch pieces
2 large red bell peppers, washed, cored, and cut into thin strips
1-2tbs organic extra virgin olive oil
3-4 drops DoTerra lemon essential oil (To read about the benefits of lemon oil see my blog post here.  To purchase go to My DoTerra Wellness Store)
1/4c parmesan cheese (optional)
Sea salt & fresh cracked black pepper to taste

Directions:
1. Preheat oven to 450 degrees.  Line a baking sheet with nonstick foil.  Spread veggies evenly over the baking sheet.
2. In a small bowl mix lemon essential oil and olive oil.  Pour over veggies and toss.  Sprinkle salt and pepper over the top.
3. Throw them in the oven, check in 10 minutes and stir. Mine took 15-20.  You want them to begin to brown on the bottoms and be fully cooked.  If using parmesan, sprinkle over the top, turn the oven to broil and broil a few minutes longer until cheese melts.  Enjoy!  Enjoy!  Enjoy!  I've made these 3 times already.

Pan Fried Fish w/ Lemon Almond Crumble & Asparagus

I absolutely love nut crusted fish.  There is something about delicate fish with a nutty crunchy coating that sends me straight into culinary heaven.  For some, the process of creating a nut encrusted meal is a long messy process.  For myself, after experimenting with several different ways to use nuts with fish and I specifically created this recipe for the busy no-fuss cook.  In less than 15 minutes, you can serve yourself and your loved ones a simple gourmet meal.  Stick with a mild flavored wild caught fish for this dish.  I like rock-fish, but in a pinch tilapia will do just fine.  Enjoy!

Fresh fish with a lemony almond crumble:  simple and delicious!

Ingredients (serves 4):
4 filets of wild caught fish, a mild white fish works best (I used Rock-fish)
4-5tbs butter
2tbs extra virgin olive oil
pinch thyme
1/2c unsalted roasted almonds, chopped
juice of 1 lemon
zest of 1 lemon
sea salt, to taste
1 large bunch asparagus

Directions:
1. Preheat your broiler and place the rack about 6 inches from heat.
2. Wash and trim your asparagus, toss with 1tbs olive oil and spread on a foil lined baking sheet.  Place under the broiler and cook until crisp tender and beginning to brown, about 10 minutes (flip half way though).
3. Meanwhile, in a large skillet, melt 1tbs butter and 1tbs olive oil over medium high heat.
4. Season fish with a bit of salt and a pinch of thyme.
5. Place fish into the skillet and pan fry until golden on one side, about 3 minutes.  Flip and cook on the remaining side until golden and cooked through, about 3 minutes more.
6. While the fish is cooking, melt the remaining 3tbs butter in a small dish.  Stir in lemon juice.
7. Melt a bit more butter into a small skillet or sauce pan over medium high heat.  Add the almonds and stir until coated. Pour half of the lemon-butter mixture into the small pan and stir well.  Add another pinch of thyme, a few pinches of lemon zest, and a bit of salt.  Cook and stir until the liquid is reduced.
8. When the asparagus is done, drizzle with the remaining lemon-butter.  Top with lemon zest.
9. Serve a plate with some asparagus.  Top with a fillet of fish and pour a quarter of the almond lemon crumble over each fish.  Serve hot and enjoy!

Curried Broccoli Detox Soup

I love this soup so much that I made a batch, ate it all, and the immediately ran to the store to buy ingredients for a second batch.  I have so many people ask me, "Elizabeth, what is a detox soup!?"  It's basically just a pureed vegetable soup with natural ingredients that are easy to digest which allows your body to absorb all of the nutrients from the veggies.  You might not be able to eat an entire head of broccoli, but pureed in a soup it's pretty easy to do.  This soup is loaded with broccoli and zucchini which is high in vitamin A, vitamin C, magnesium, manganese, potassium, folic acid, calcium, fiber and phytochemicals.  That translates to a soup that can help lower your blood pressure, lower your cholesterol, reduce inflammation in your body, and prevent cancer.  Pretty great right?!  While it's not a full meal, it makes a fantastic side to some grilled wild caught fish or shrimp.  You could also throw in some diced or shredded chicken.  Pureeing vegetable soups makes them taste thick, creamy and comforting.  This is my best one yet.  Enjoy!

Spicy, creamy, rich and delicious!

Ingredients:
1tbs extra virgin coconut oil
1 large red onion, diced
8 small cloves garlic, minced or chopped
2" piece fresh ginger, minced
2 jalapeno, seeds removed, minced
1tbs red curry paste
3 broccoli crowns, washed and cut up
2 large zucchini, washed, trimmed and sliced
1tsp curry powder
1tsp turmeric
1/4tsp cayenne
1tsp coriander
1tsp onion powder
1 tsp garlic powder
1-1/2 tsp cumin
6c gluten free chicken stock
1c full fat coconut milk (first cold pressed is best)
juice of 1/2 lime
garlic salt to taste (add at the end to your desired level of saltiness)
chopped cilantro and sliced jalapeno for garnish (optional)

Directions:
1. In a large stockpot, heat 1tbs oil over medium high heat.  Add the onion, garlic, ginger, and jalapeno.  Cook, stirring frequently, until the onion wilts and begins to brown.
2. Stir in your curry paste, curry powder, turmeric, cayenne, coriander, onion powder, garlic powder and cumin with a bit of stock until combined.  Pour in the rest of your chicken stock and whisk until evenly combined.
3. Throw in your sliced zucchini and broccoli pieces.  Stir around a bit, bring to a boil, reduce the heat to medium low and cover.  Let simmer for 20-30 minutes or until the veggies are very soft.
4. Turn off heat.  Using an immersion blender, blend the soup until smooth.  Add in your lime juice and coconut milk and blend again.  Taste and add garlic salt to your desired level of saltiness.  Serve garnished with cilantro and sliced jalapeno.  Add some shrimp or cooked chicken if desired.  Enjoy!

Wild Salmon with Grilled Asparagus & Carmelized Shallots

It's finally spring so fresh asparagus is easy to find and very inexpensive this time of year (I found mine for $1 per pound).  To complement this fantastic veggie, I found an amazing deal at the grocery store for frozen wild caught Alaskan salmon (only $11 for 10 individually wrapped fillets!).  This salmon is so delicious the only regret I have is not buying more of it!  For this simple, spectacular meal I coated the salmon with stone ground mustard, lemon, butter, and dill and paired it with a big helping of grilled asparagus.  To add a bit of pizazz to the whole thing, I caramelized some shallots in a pan with butter, olive oil, dijon and white wine vinegar until they were brown and rich with flavor.  Throw them on top of the asparagus and you can call this my favorite lunch.  Will it be yours too?

A simple spring meal for any occasion

Ingredients (serves 3):
3 boneless wild caught salmon fillets, skin side down
2tbs butter
1 1/2tbs stoneground mustard
1/4-1/2tsp dill
1 lemon wedge
sea salt
1 bunch fresh asparagus
2tbs extra virgin olive oil
6 shallots, peeled and thinly sliced
2tsp dijon mustard
2tsp white wine vinegar

Directions:
1. Preheat your oven to 400F.  Preheat your grill to medium high heat.  Note:  If you like your salmon grilled, you could do this as well but I prefer mine baked since I didn't marinate it ahead of time.
2. In a small bowl, melt 1tbs butter.  Mix in stoneground mustard, dill, a squeeze from a lemon and some salt.  Mix well and taste to adjust seasonings.
3. Place salmon skin side down on a foil-lined baking sheet.  Spread about 1tbs of your mustard butter mixture over each fillet evenly.  Place in the center of a pre-heated oven and bake for about 10 minutes per inch of thickness (mine took 15 minutes).  Your salmon is done when it flakes easily with a fork.
4. Wash your asparagus, trim the ends and place them on a large tray.  Coat them evenly with 1tbs olive oil (alternatively use an olive oil sprayer and coat them well).  Sprinkle with sea salt.
5. Place asparagus on the grill and grill until softened and blackened on each side (this takes about 10-15 minutes).
6. While your salmon and asparagus is cooking, heat your remaining tbs butter and tbs oil in a large pan.  Add your shallot and cook over medium heat until softened and deep brown.  Add a bit of dijon and vinegar and stir well.  Season with salt.
7. Serve salmon with grilled asparagus topped with caramelized shallots.  Delish!

Puree of Celery Soup

It occurred to me, as a stared at 2 huge celery hearts in my refrigerator, that I have never made a pureed celery soup (this is probably because my husband hates celery).  Since he is deployed, I figured it is probably a good time to try it.  In the past, celery was used as a cleansing tonic to counter the salt-sickness of a winter diet and was only grown in winter and spring. By the 19th century, the season for celery had been extended, and typically lasts from the beginning of September to late April.  Celery is known for its numerous health benefits and has been shown to lower blood pressure (as it is a natural diuretic), prevent cancer (it has 8 anti-cancer compounds), lower cholesterol, calm the nervous system, and reduce inflammation in the body.  I didn't do too much to this simple soup because I really just wanted to highlight the flavor of the celery.  The result was amazing.  I know it's good when I go back for seconds.  Enjoy!

A simple healthy aromatic soup to accompany any meal this winter

Ingredients (makes 4 one cup servings):
2 celery bunches, washed, trimmed, and sliced
2tbs organic butter
1 medium yellow or sweet white onion, diced
1tsp minced garlic
1/2c dry white wine (use what you like to drink & NEVER buy "cooking wine")
1qt chicken stock (msg & gluten free)
1/2tsp fine sea salt
1/4tsp white pepper

Directions:
1. In a large stock pot, heat butter over medium high heat.  Add onions and saute until translucent.  Add garlic and cook a few minutes more (the onions will brown a bit).
2. Add the celery and cook until hot and coated, about 2 more minutes.  Add the white wine of your choice.  Bring to a boil and simmer until reduced by half.
3. Add your chicken stock and bring to a boil again.  Reduce heat to a simmer and cook until celery is soft, about 15-20 minutes.  Using a blender (in batches) or an immersion blender in the stockpot, puree your soup until it is all a thick liquid.  Return to a simmer one more time (you can add a bit more stock if yours is too thick).  Season to taste with salt and pepper (I ended up using about 1/2tsp salt and 1/4tsp pepper but it really depends on the sodium content of your stock and how much celery were in your bunches so it's up to you).  Serve hot.

Nutritional Information:
1 serving = 1c soup
Calories: 52
Carbs: 6g
Fat: 5g
Protein: 5g
Sodium: ~600mg

-