Recipes

Vegan Gluten-Free Chipotle Chocolate Pumpkin Pie Recipe

Finding a healthy alternative to comfort foods or traditional holiday treats can sometimes be a challenge. Take pumpkin pie for example. You’ve probably enjoyed it with your family after a large Thanksgiving or Christmas dinner. Celebrating the holidays without it simply seems wrong.

Luckily, eating a healthy diet doesn’t mean never indulging. Enjoying a healthier alternative instead […]

2017-06-21T12:11:58+00:00 October 4th, 2016|Recipes|

How to Make Anti-Inflammatory Turmeric Golden Milk

Turmeric has been used in Ayurvedic Medicine for many years. It contains a powerful anti-inflammatory compound called curcumin. Studies have consistently shown positive results for pain reduction using 2000-3000mg of turmeric per day.

In Ayurvedic Medicine, it’s traditionally made into turmeric golden milk, a warming drink with anti-inflammatory benefits to  help to reduce pain naturally.

The turmeric gets […]

2017-06-22T17:15:28+00:00 September 15th, 2016|Recipes|

Broiled Salmon with Snow Peas and Smashed Potatoes Recipe

This recipe has it all: scrumptious taste, healthy protein, and lots of greens.

Broiled Salmon with Snow Peas and Smashed Potatoes

Ingredients

  • 1 lb. baby red potatoes, scrubbed (The little ones have more skin-to-flesh ratio. That gives them higher fiber content and reduces the glycemic index.)
  • 1/4 cup olive oil
  • 1/4 cup finely chopped fresh basil leaves (optional)
  • Himalayan or Kosher salt and freshly ground black pepper
  • 3-6 oz portions of wild caught salmon (I enjoy sockeye salmon)
  • Butter or olive oil to drizzle
  • Herb mix (I like the Napa Valley Rub and lemon pepper mixtures)

Instructions

    For the Snow Peas:
  1. Prepare the snow peas to blanch them in hot water or sauté them in butter or oil with a little water in the pan, covered. Don’t put on the heat yet. Wait until after the fish is broiled but still in the oven to bake.
    For the Potatoes:
  1. Put the potatoes and 1 tsp. salt in a large saucepan or pot and fill with enough cold water to cover the potatoes by about 1 inch. Bring to a boil over high heat.
  2. Lower the heat to maintain a steady simmer, cover the pot partially, and cook for 15 min until tender. Drain.
  3. Preheat the oven to 375F.
  4. Place potatoes on a cookie sheet or a shallow broiling pan. Using a fork, press down on each potato until the skin breaks and the potato is flattened.
  5. (Place in the oven 15 min before cooking the fish.)
  6. Drizzle with olive oil, salt and pepper and bake for 20 min. If you like your potatoes a little crispy, broil them for the last 5 mins.
    For the fish:
  1. Place the salmon in a broiler-safe dish.
  2. Drizzle with a little butter or olive oil and sprinkle with the herb mix.
  3. Place on the second shelf from the broiler and turn the broiler to ‘high’.
  4. Broil the fish until the top is golden.
  5. Turn the oven dial to 400F. Let the fish bake until desired doneness. I like my fish cooked through until it pierced easily with a fork. That takes about 10 min.
http://heathertickmd.com/broiled-salmon-with-snow-peas-and-smashed-potatoes/

Enjoy!

What’s your favorite fish recipe? We’d love to hear it. Share it with us in the comments!

2017-06-21T12:03:58+00:00 May 17th, 2016|Recipes|

Roasted Chicken Breasts with Potatoes and Greens

If you’re looking for a cozy, weekday dinner staple, this could be it. Experiment with different combinations of greens.

Roasted Chicken Breasts with Potatoes and Greens

Ingredients

  • 1 lb. baby red potatoes, scrubbed (The little ones have more skin-to-flesh ratio. That gives them higher fiber content and reduces the glycemic index.)
  • 1/4 cup olive oil
  • 1/4 cup finely chopped fresh basil leaves (optional)
  • Himalayan or Kosher salt and freshly ground black pepper
  • 2 tbsp oil
  • 3 chicken breasts
  • 3 garlic cloves, diced
  • 1 onion, diced
  • Himalayan or Kosher salt and freshly ground black pepper
  • 3 portions snow peas, zucchini, or stir-fry greens

Instructions

    For the potatoes:
  1. Put the potatoes and 1 tsp. salt in a large saucepan or pot and fill with enough cold water to cover the potatoes by about 1 inch. Bring to a boil over high heat.
  2. Lower the heat to maintain a steady simmer, cover the pot partially, and cook for 15 min until tender. Drain.
  3. Preheat the oven to 375F.
  4. Place potatoes on a cookies sheet or a shallow broiling pan. Using a fork, press down on each potato until the skin breaks and the potato is flattened.
  5. (Place in the oven 15 min before cooking the fish.)
  6. Drizzle with olive oil, salt and pepper and bake for 20 min. If you like your potatoes a little crispy, broil them for the last 5 mins.
    For the chicken:
  1. Heat the oil in an oven-safe frying pan.
  2. Sauté the vegetables.
  3. Add garlic and onion. Cook until soft and the onion turns translucent.
  4. Add the chicken breasts to the middle of the pan, skin side down. Surround with the veg mixture. Cook for 5 minutes until the skin of the chicken is browned
  5. Turn the breasts to skin side up, cover the pan and roast in the oven for 20 mins.
  6. Remove the lid and roast for another 20 mins.
http://heathertickmd.com/roasted-chicken-breasts-potatoes-greens/

Dessert:

A nice little piece of 70% (or higher) dark chocolate.

2017-07-31T15:27:06+00:00 April 14th, 2016|Recipes|

Mesquite Pancakes Recipe (Gluten free, Dairy free)

These mesquite pancakes are simple and tasty enough to be a weekday morning treat.

Mesquite flour is made from ground mesquite pods from the (you guessed it) mesquite tree. They’re found today in southern states like Arizona. They have no gluten, so don’t expect the light fluffiness of traditional pancakes. These mesquite pancakes are chewier and they’ll give you a protein […]

2017-06-21T11:57:44+00:00 April 7th, 2016|Recipes|

Seared Scallops Over Sautéed Vegetables Recipe

I love meals that can double as a simple weekday dinner and a fancy dinner party meal. This seared scallops recipe is on the top of my list. Give them a try next time you have guests coming.

Sautéed Vegetables and Seared Scallops Recipe

Ingredients

  • 4 large scallops
  • Green onion, carrots, celery, zucchini, chopped mushrooms and baby spinach leaves, julienned (use any combination of these veggies)
  • 3 tbsp olive oil or butter
  • Salt and pepper to taste
  • Basil (fresh if available)
  • 3 tbsp Moroccan mustard (optional)

Instructions

  1. In a heavy-bottomed steel or cast-iron pan, heat the olive oil or butter.
  2. Sauté the vegetables until just cooked and not soggy. Add basil for the last minute of cooking. Add salt and pepper to taste. Remove from the pan and divide onto plates.
  3. Add more oil or butter to the same pan (no need to wash) and add the scallops. Cook on one side on medium heat until brown (2-3 min). Turn over and cook until brown.
  4. Add salt and pepper to taste. The scallops will not be fully cooked through but will be warm on the inside. If you like your scallops fully cooked, keep them over the heat for a few more minutes.
  5. Serve with a dollop of Moroccan mustard on the side.
http://heathertickmd.com/seared-scallops-recipe/

2017-06-21T11:48:10+00:00 March 24th, 2016|Recipes|

Gluten Free Coconut Banana Pancake Recipe

Here’s a weekend breakfast treat. Invite your gluten-free and wheat-eating friends over. I’ve seen lots of people gobble these down!

Coconut Banana Pancakes (Gluten and Dairy-free)

Ingredients

  • 4 eggs
  • ¾ cup almond milk
  • 2 tsp vanilla
  • 2 ripe bananas
  • 1 tbsp avocado or coconut oil
  • ½ cup almond flour
  • ¼ cup gluten-free flour (I enjoy buckwheat, teff, and mesquite)
  • 1 tbsp flax powder
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • ¼-1/2 tsp cinnamon (optional)
  • 1/8 tsp nutmeg (optional)

Instructions

  1. Mix the wet ingredients together until blended. There will still be some chunks of banana.
  2. Mix the dry ingredients together in a separate bowl.
  3. Add the wet ingredients to the dry ingredients and mix by hand. Do not over mix.
  4. Heat up a griddle. Add a tsp of coconut oil.
  5. Ladle 1/4 cup of batter onto the griddle. Cook on first side until bubbles form on the top. Flip and cook until lightly browned. Repeat with the rest of the batter.
  6. Serve with blueberry jam or maple syrup.

Notes

Note: The coconut flour browns quickly. so adjust the heat accordingly. Don’t let the outside brown before the inside is cooked.

http://heathertickmd.com/coconut-banana-pancakes-gluten-and-dairy-free/

2017-06-21T11:47:42+00:00 March 17th, 2016|Recipes|
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