Monthly Archives: October 2016

Recipe: Turkey Zucchini Burgers with Lemon Yogurt Sauce

20 Thursday Oct 2016

Posted by in Recipes

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Tip: we topped ours off with an organic heirloom tomato!

We made these yummy burgers in a cast iron skillet at a recent BBQ with friends and they were a hit! Discovered the recipe from my Eat Paleo app who scored this tasty find on theironyou.com (bonus: now I have another awesome, healthy resource!).

Turkey Zucchini Burgers with Lemon Yogurt Sauce
Print this recipe!
Adapted from Jerusalem: A CookBook

Ingredients
Makes about 10 medium size burgers (enough for 4 to 5 people)

Burgers

1 lb / 453 gr organic ground turkey
1 large zucchini, grated
2 scallions, thinly chopped
1 free-range organic egg
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh parsley
1 garlic clove, minced
1 teaspoon fine grain sea salt
½ teaspoon ground black pepper
½ teaspoon cayenne pepper
½ teaspoon ground cumin (optional)

Lemon Yogurt Sauce

1 container (7 oz / 198 gr) plain Greek yogurt
Zest of one lemon
Juice of one lemon
1 tablespoon olive oil
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper
Chopped scallions for garnish

Directions

In a small bowl combine all sauce ingredients, stir well and set aside.
In a large bowl combine all burger ingredients and with dampened hands shape into burgers (you can also make meatballs if you feel like.)
Heat 1 tablespoon of olive oil in large skillet over medium-high heat and cook burgers, in batches, until golden brown, about 6 to 7 minutes per side (it really depends on the size of your burgers.)
Serve warm with lemon yogurt sauce on the side.

Nutrition facts

One burger (undressed) yields about 117 calories, 7 grams of fat, 1 gram of carbs and 13 grams of protein.

My Diet

18 Tuesday Oct 2016

Posted by in Nutrition

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For over a year I’ve followed a mostly organic diet consisting of no processed sugar or gluten. It took a lot of research to figure out what works best for me and I’m still learning. Since changing my diet I am at my healthiest weight to date (lost 10-15 lbs) and have more energy when I stick to the diet. Cancer has been shown to feed off of processed sugar and doesn’t bode well with high inflammatory foods. Two of my primary resources have been The Cancer Killers by Dr. Charles Majors (who also had a Multiple Myeloma diagnosis) and The Anti-Cancer Life by Dr. David Servan-Schreiber (lived 20 years with an aggressive brain tumor). Here’s a quick break down:

Go for it! Limit No-No
Organic Poultry Organic Beef/Pork Meat with hormones/antibiotics
Organic berries/granny smith apples Other organic fruits Fruits with pesticides
Food containing no added sugar Raw Honey, Agave or Maple Syrup Processed Sugar, Cane Sugar, Brown Rice Syrup
Organic Sweet Potatoes N/A Potatoes
Quinoa Brown Rice White Rice
Unsweetened Coconut or Almond Milk Organic Raw Milk Non-Organic Pasteurized Milk
Unsweetened Nut Cheeses (vegan) Organic Raw Milk Cheeses Non-Organic Pasteurized Cheeses
Coconut, Olive, Flax, or Avocado Oil N/A Vegetable and Canola Oils
Almond or Coconut Flour GF Bread/Crust Brown Rice GF Bread/Crust Non-GF Breads/Crusts
Zoodles (make veggies into noodles) GF Pastas Non-GF Pasta
Most Organic Veggies Organic Peppers Corn, or Non-Organic Veggies

I’m considering shifting to full out Paleo as it’s the closest diet that encompasses my own. But I’d have to give up cheese, beans, and grains completely… Eek!

Recipe: Carrot and Cardamom Soup

18 Tuesday Oct 2016

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We made this one last night from our Nom-Nom Paelo App, a great resource for sugar-free, gluten-free, and all around healthy recipes. I believe the app had a $5.99 price tag but well worth it. You can create shopping lists and the step-by-step cooking instructions include both photos as well as remind you of the measurements for each ingredient, love love! I thought we had cardamom in our spice rack but turns out we didn’t, so I substituted a T of curry powder. J & I couldn’t believe how delicious this was. Perfect for fall!

Carrot + Cardamom Soup

Recipe from the Nom Nom Paleo™ app

Makes : 6 servings

Hands-On Time : 15 min

Total Time : 45 min

Nothing signals springtime like a bowl of sunshine-orange soup!

Ingredients:

1 tablespoon coconut oil or fat of choice
2 large leeks, cleaned and trimmed
5 large carrots
Kosher salt
¼ cup diced apple
1 teaspoon minced fresh ginger
½ teaspoon ground cardamom
4 cups chicken stock or Pressure Cooker Bone Broth
½ cup full-fat coconut milk
freshly ground black pepper

Cooking Equipment:

Peeler
Chef’s knife
Cutting Board
Measuring cups and spoons
Microplane
Saucepan
Blender

Preparation Steps:

Melt the coconut oil in a saucepan over medium heat and grab your leeks. [1 T coconut oil or fat of choice 2 large leeks]
Cut the leeks (white and light green ends only) in half lengthwise, and then slice crosswise.
Add the leeks to the hot saucepan, along with a generous pinch of salt, and sauté until translucent, about 5 minutes. [salt]
While the leeks are sweating in the pan, peel your carrots and and chop them into coins. [5 large carrots]
Toss in the carrot, apple, ginger, and cardamom, and stir until fragrant. [¼ cup diced apple 1 tsp minced fresh ginger ½ tsp ground cardamom]
Pour in the broth and bring to a boil over high heat. [4 cups chicken stock or Pressure Cooker Bone Broth]
Turn down the heat to low. Cover and simmer until the carrots are easily pierced with a fork, about 30 minutes. Mix in the coconut milk. [½ cup full-fat coconut milk]
Transfer the soup in batches to a blender and process until smooth.
Taste the soup and adjust the seasoning with salt and pepper. Slurp it up! [salt pepper]

Find more recipes at http://nomnompaleo.com
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