Crockpot Jambalaya

Crockpot Jambalaya
By Laura LaValle, RD, LD Top

One of the challenges of adhering to a low-carb diet is finding lots of different ways to season and spice the same vegetables and proteins that you use over and over again. This spicy, flavorful Cajun dish helps fill that bill, and while it may traditionally be served over brown rice, for a low-carb version, serve over steamed vegetables such as zucchini, spaghetti squash or cauliflower.

Serves: 12
Time to Table: 4 to 8 hours

Healing Nutrient Spotlight
Excellent source of vitamin C, niacin, selenium
Good source of vitamin A, iron, vitamin B-6, vitamin B-12

Ingredients*
1 lb. boneless chicken breast halves, cut into 1-inch cubes
1 lb. andouille sausage, sliced
1 (28 ounce) can diced tomatoes with juice
1 large onion, chopped
1 large green bell pepper, chopped
1 cup chopped celery
1 cup chicken broth
2 tsp. dried oregano
2 tsp. dried parsley
2 tsp. Cajun seasoning
1 tsp. cayenne pepper
1/2 tsp. dried thyme
1 lb. frozen cooked shrimp without tails

*Use organic ingredients for optimal nutrition.

Preparation
Mix the chicken, sausage, tomatoes with juice, onion, green bell pepper, celery, and broth in a crockpot. Add the seasonings: oregano, parsley, Cajun seasoning, cayenne pepper, and thyme. Cover, and cook 7 to 8 hours on low, or 3 to 4 hours on high. Add the shrimp during the last 30 minutes of cook time.

Steam the vegetable of your choice during that last 30 minutes of cook time. Ladle jambalaya over vegetables and serve.

Nutrition
168 calories, 26 g protein, 7 g carbohydrates, 3 g fat, 1 g monounsaturated fat, 121 mg cholesterol, 3 g sugars, 3 g fiber, 713 IU vitamin A, .1 mg thiamin,
6 mg niacin, .5 mg pantothenic acid, .3 mg vitamin B-6, .7 mcg vitamin B-12, 20 mg vitamin C, .1 mg copper, 1.8 mg iron, 36 mg magnesium, 371 mg potassium, 22 mcg selenium, 522 mg sodium, 1 mg zinc

Anti-Aging Smoothie

Anti-Aging Smoothie
by Kelley Herring

This smoothie has it all: potent cell-protecting antioxidants from the blueberries and acai; probiotics from the kefir, and high-quality protein and vitamin C from the HealthFX Whey Advanced. While you might think vitamin C is one of the easiest nutrients to get in your diet, a USDA study showed up to 23% of Americans aren’t getting enough.1 This tasty treat provides a hefty 1670% of your daily requirement.

Time To Table: 5 minutes

Serves: 1

Excellent Source of: Protein, Vitamin C

Good Source of: Calcium, Fiber, Omega-3

Preferences: Low Sodium, Gluten-Free

Ingredients

1/2 cup frozen wild organic blueberries

1/2 cup raw grass-fed kefir

1/2 cup spring water

1 scoop grass-fed whey protein isolate (try HealthFX Whey Advanced)

1/2 Sambazon Acai Smoothie Pack

1 packet Truvia natural sweetener

Preparation

Add all ingredients to a blender. Blend until smooth

Nutrition Information

212 calories, 6 g fat, 2 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 0 g trans fat, 10 mg cholesterol, 78 mg sodium, 16 g carbohydrate, 8 g sugar, 2 grams fiber, 30 g protein

Reference

Hampl, JS et al. Vitamin C Deficiency and Depletion in the United States: The Third National Health and Nutrition Examination Survey, 1988 to 1994. May 2004, Vol 94, No. 5, American Journal of Public Health.

Spicy Chicken Wings

Spicy Chicken Wings
by Laura B. LaValle

Here’s a healthier version of a classic appetizer. Traditionally, wings are breaded, deep-fried and then coated with hot sauce. This broiled version saves carbs and calories but is full of that Buffalo-wing flavor. If you like the sauce a little thicker, you can add a little cornstarch or rice flour before brushing it onto the wings.

Serves: 6

Time to Table: 60 minutes

Healing Nutrient Spotlight

Good source of vitamin C, niacin, vitamin B6, selenium

Ingredients*

24 organic chicken wings, split and tips discarded

½ cup unsalted butter or ghee

½ cup red pepper sauce such as Frank’s

1 teaspoon cayenne pepper, or to taste

½ tsp. sea salt

¼ tsp. fresh ground pepper

*Use organic ingredients for optimal nutrition.

Preparation

Season chicken wings with salt and pepper at least 8 hours before serving and refrigerate until ready to cook. Preheat broiler. Place wings on a rack over top of a shallow pan or on a broiler pan. Broil for 20 to 30 minutes, turning frequently, or until crisp and cooked through. Meanwhile, melt butter in a small pan over medium low heat. Stir in hot sauce and cayenne pepper to taste. If desired, add 1 tsp. cornstarch or 1 to 2 tsp. rice flour and cook for a few minutes until sauce thickens. Remove wings from oven and dip each wing into sauce, shaking off excess. Place wings back on baking pan, reduce oven temperature to 250°F and bake wings for another 15 minutes to set sauce.

Nutrition

145 calories, 16 g protein, 1 g carbohydrates, 8 g fat, 4 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 55 mg cholesterol, 3.8 mg niacin, .3 mg vitamin B-6, 140 mg potassium, 732 mg sodium, 13 mg selenium, 1 mg zinc

Avocado, Coconut & Sliced Almond Salad with Agave Nectar

Avocado, Coconut & Sliced Almond Salad with Agave Nectar
by Kelley Herring

This raw island delight is a delicious way to start your day. And it just might be a recipe for a flatter stomach. Recent research published in Diabetes Care found that monounsaturated fats (like those in the avocados and almonds in this recipe) help to reprogram your body and thwart the accumulation of belly fat — the most dangerous kind.1

Time To Table: 5 minutes
Serves: 4

The Benefits
Excellent Source of Fiber
Good Source of Magnesium, Potassium, Protein, Vitamin C, Vitamin E, Folate, Niacin
Preferences: Low Carb, Low Sodium, Gluten Free

Ingredients
2 ounces organic sliced almonds
2 tsp organic agave nectar (try Madhava)
2 Tbsp shredded organic coconut
2 cups cubed organic avocado

Preparation
Divide avocado cubes among serving dishes. Sprinkle with coconut and top with almond slices. Drizzle with agave and enjoy.

Nutrition Information
224 Calories, 20 g Total Fat, 4 g Saturated fat, 0 g Trans Fat, 12 g Monounsaturated fat, 3 g Polyunsaturated fat, 0 mg Cholesterol, 7 mg Sodium, 10 g Carbohydrate, 7 g Fiber, 1 g Sugars, 5 g Protein

Cincinnati-Style Chili Over Spaghetti Squash

Cincinnati-Style Chili Over Spaghetti Squash
by Laura B. LaValle

Here in Cincinnati, where I currently live, people love their chili. When I first tried Cincinnati chili, I was surprised at the difference in taste from Southwest versions. Cincinnati chilis are actually derived from Greek origins, and you’ll see the list of ingredients is quite unique. Spiced with cinnamon, cumin, cloves and even a little cocoa, it is loaded with antioxidants.

While it is traditionally served over spaghetti and topped with raw onions, hot sauce, and mounds of cheese, the dietitians at LMI modified the recipe for a wheat and dairy free version that I like just as much.

Time to table: 1 hour

Serves: 8

Healing Nutrient Spotlight

Excellent source of vitamin C, iron, niacin, vitamin B-6, vitamin B-12, zinc, selenium, manganese
Good source of vitamin A, thiamin, riboflavin, magnesium, copper

Ingredients*

1 T. olive oil
½ cup chopped onion
2 lbs. organic grass-fed ground beef
¼ cup chili powder
1 tsp. ground cinnamon
1 tsp. ground cumin
¼ tsp. ground allspice
¼ tsp. ground cloves
1 bay leaf
½ of a 1-ounce square unsweetened chocolate
2 10.5-ounce cans beef broth
1 15-ounce can tomato sauce
2 T. cider vinegar
¼ tsp. ground cayenne pepper
2 medium spaghetti squash
1 cup goat’s cheese feta crumbles
finely chopped sweet onions
hot sauce

*Use organic ingredients for optimal nutrition.

Preparation

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until tender, about 6 minutes. Add ground beef and cook, breaking it up with a wooden spoon, until browned. Add chili powder, cinnamon, cumin, allspice, cloves, bay leaf, chocolate, beef broth, tomato sauce, cider vinegar, and cayenne pepper. Stir to mix well. Bring to a boil. Reduce heat to low; cover and simmer 1 1/2 hours, stirring occasionally. Remove the bay leaf prior to serving.

Meanwhile, prepare spaghetti squash. Cut squash in half lengthwise. Scrape out only the seeds as you would with any squash or pumpkin. Bake cut side down in shallow pan along with a few tablespoons of water for about 30 to 40 minutes at 375°F. You can also microwave the squash for 6 to 8 minutes or until tender. Separate “spaghetti” strands by running a fork through lengthwise from stem to stem. Serve sauce over squash and top with finely chopped sweet onions, hot sauce, and goat’s milk feta if desired.

Nutrition

410 calories, 38 g protein, 18 g carbohydrates, 21 g fat, 9 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 110 mg cholesterol, 2 g sugars, 4 g fiber, 709 IU vitamin A, .2 mg thiamin, .3 mg riboflavin, 7 mg niacin, .9 mg pantothenic acid, .5 mg vitamin B-6, 28 mcg folate, 2 mcg vitamin B-12, 17 mg vitamin C, 72 mg calcium, .4 mg copper, 4 mg iron, 55 mg magnesium, 733 mg potassium, 27 mcg selenium, 860 mg sodium, 7 mg zinc

Mediterranean Sardine Pâté

Mediterranean Sardine Pâté

This pâté is rich in flavor… but even richer in mood-boosting nutrients. Sardines are packed with essential omega-3’s (EPA and DHA) that comprise brain tissue and also a compound called DMAE that builds neurotransmitters. A recent study found that DMAE helps to reset the electrical patterns of brain activity and promote a sense of well-being.1 Serve this “happetizer” with thin crackers (try low calorie, extra crunchy Mary’s Gone Crackers) or raw vegetable slices.
Time To Table: 5 minutes
Serves: 4

The Benefits
Excellent Source of: Vitamin B12, Omega-3
Good Source of: Protein, Selenium, Vitamin D
Preferences: Low Carb, Gluten Free

Ingredients
1 can Portuguese sardines in olive oil (try Bel-Olhao)
1 Tbsp chopped organic red onion
1 Tbsp sliced organic Kalamata olives
2 pieces organic sun-dried tomatoes, finely chopped

Preparation
In a small bowl, mash sardines with a fork to uniform consistency. Add in onion, sun-dried tomatoes and olives.

Nutrition Information
54 Calories, 3 g Total Fat, 0 g Saturated fat, 0 g Trans Fat, 1 g Monounsaturated fats, 1 g Polyunsaturated fats, 33 mg Cholesterol, 155 mg Sodium, 1 g Carbohydrate, 0 g Fiber, 0 g Sugars, 6 g Protein

Reference

Dimpfel W. et al. Eur J Med Res. 2003 May 30;8(5):183-91.

Green Beans and Tomatoes Italiano

Green Beans and Tomatoes Italiano by Laura B. LaValle

This quick salad full of B-vitamins is a wonderful way to get a few servings of fiber-rich vegetables into your diet.

Serves: 4
Time to Table: 20 minutes

Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C
Good source of iron, thiamin, riboflavin, folate, magnesium, manganese

Ingredients*
1 pound fresh green beans
1 pint cherry tomatoes
¼ to ½ cup chopped green onions
2 T. of your favorite Italian or Balsamic salad dressing

*Use organic ingredients for optimal nutrition.

Preparation
Snap or cut off ends of green beans. Place beans in a medium skillet with a small amount of water and steam until they reach desired tenderness. Drain beans, then add the remaining ingredients into the skillet with the beans. Toss over low heat for 1-2 minutes to lightly coat the vegetables with the dressing.
Serve immediately or chill and serve over lettuce for a refreshing warm weather salad.

Nutrition
72 calories, 3 g protein, 13 g carbohydrates, 2 g fat, 6 g sugars, 5 g fiber, 1282 IU vitamin A, .2 mg thiamin, .2 g riboflavin, 1.4 mg niacin, .2 mg vitamin B-6, 61 mcg folate, 35 mg vitamin C, 55 mg calcium, .2 mg copper, 1.7 mg iron, 39 mg magnesium, 441 mg potassium, 111 mg sodium

Orange Roughy with Red Peppers

Orange Roughy with Red Peppers
By Laura LaValle, RD, LD

This firm, flaky white fish lives in deep ocean waters and is a perennial favorite of fish lovers due to its light delicate flavor. The sweet taste of red bell pepper makes for a delectable pairing.

Time to table: 15 minutes
Serves: 2

Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C, niacin, vitamin B-6, vitamin B-12, selenium
Good source of thiamin, riboflavin, pantothenic acid, magnesium, copper

Ingredients*
1 T. olive oil
2 orange roughy fillets
1 red bell pepper, seeded and sliced
1 T. lemon juice
1/4 tsp. sea salt and 1/8 tsp pepper OR
1/2 tsp. or so of a garlic pepper seasoning blend

*Choose organic ingredients for optimal nutrition.

Preparation
Heat oil in heavy skillet. Add bell peppers and cook over medium heat for 2-3 minutes. Place fillets over peppers and sprinkle with seasonings and lemon juice. Lower heat to medium low and cover skillet. Cook about 8 minutes or until fish is flaky. Makes 2 larger servings or 4 small servings.

Nutrition analysis based on 2 servings:
196 calories, 26 g protein, 5 g carbohydrates, 8 g fat, 1 g saturated fat, 6 g monounsaturated fat, 1 g polyunsaturated fat, 34 mg cholesterol, 2 g sugars, 1 g fiber, 3512 IU vitamin A, .2 mg thiamin, .3 mg riboflavin, 5.4 mg niacin, 1 mg pantothenic acid, .7 mg vitamin B-6, 26 mcg folate, 3.4 mcg vitamin B-12, 117 mg vitamin C, 57 mg calcium, .3 mg copper, 57 mg magnesium, 625 mg potassium,62 mcg selenium, 390 mg sodium, 1.4 mg zinc

Fennel-Roasted Alaskan Cod with Grape Tomatoes & Pine Nuts

Fennel-Roasted Alaskan Cod with Grape Tomatoes & Pine Nuts
By Kelley Herring

This light fish dish packs a powerful punch against inflammation thanks to a phytonutrient called anethole. Researchers have found this compound shuts down tumor necrosis factor (TNF) -- a factor that triggers destructive inflammation in the body that leads to degenerative disease.1

Time To Table: 30 minutes
Serves: 4

Benefits
Excellent Source of: Magnesium, Potassium, Protein, Selenium, Vitamin C, Omega-3
Good Source of: Fiber, Iron, Vitamin A, Vitamin D
Preferences: Low Carb, Gluten Free

Ingredients
2 Tbsp organic lemon juice
24 ounces wild Alaskan cod
2 Tbsp organic extra virgin olive oil
2 Tbsp organic pine nuts
1/2 bulb organic fennel
1/2 cup organic chicken broth
1/2 tsp Celtic sea salt
1 tsp freshly ground black pepper
16 organic grape tomatoes

Preparation
Using a mandoline, thinly slice the half bulb of fennel. Preheat the oven to 350° F. Season cod with salt and pepper. Arrange half of the fennel slices in the bottom of a baking dish. Place cod on top of fennel. Add tomatoes, top with remaining fennel slices, and sprinkle with pine nuts. Pour in broth. Cover and bake for 10-12 minutes, until the fish flakes easily. Remove from oven. Transfer the fish fillets to plates. Top the fish with a drizzle of olive oil and lemon.


Nutrition Information
284 Calories, 13 g Total fat, 2 g Saturated fat, 0 g Trans fat, 7 g Monounsaturated fat, 3 g Polyunsaturated fat, 72 mg Cholesterol, 434 mg Sodium, 9 g Carbohydrate, 3 g Fiber, 2 g Sugars, 33 g Protein

Reference
Chainy GB, et al. Oncogene. 2000 Jun 8;19(25):2943-50 2000. PMID:12930.