My friend and patient Barbara Rogers read Lean and Fit and quickly lost what little extra weight she had. She felt so much better. As someone who loves to cook, she started writing recipes based on the nutrition presented here. On her own and at her own expense, she brought to my office bounded copies of her many recipes under the title, Healthier Way of Life. A range of these recipes is presented here. Many more recipes from Barbara Rogers may be found on our website, www.leanandfitlife.com and on her website, www.itsanograinerlife.com.
Thank you Barbara!
HEALTHIER WAY OF LIFE BY BARBARA ROGERS
Hot Cereal Using Almond Butter, Nuts and Seeds
- ⅓ cup unsweetened almond or coconut milk
- 2 tbsp. flaxseeds, raw
- 3 tbsp. pecans, raw, chopped, may use another nut
- 3 tbsp. walnuts, raw, chopped, may use another nut
- 2 tbsp. sunflower seeds, raw
- 2 to 3 tbsp. almond butter
Mix all in a bowl/cup and heat in a microware all ingredients about 50 seconds or until warm.
Green Chili Egg Casserole
Preheat oven to 400 degrees, 200 C
- ½ cup butter, melted
- 1 (16 oz.) cottage cheese
- 1 lb. shredded Monterey Jack cheese
- 2 (4 oz.) cans diced green chilies
- 1 tsp. baking powder
- 10 eggs
- ¼ cup coconut flour
- ½ tsp. salt
- ¾ cup either grass fed ground beef, turkey or Italian sausage (optional)
Grease a 6x10-inch pan with the ½ cup melted butter. Mix cottage cheese, Jack cheese, green chilies, eggs, baking powder, salt, meat (if using) and coconut flour together in a bowl. Then pour mixture into the greased 6x10-inch pan. Bake in the preheated oven for 15 minutes at 400 degrees. Then reduce heat to 350 degrees F (175 degrees C); bake until middle of casserole is set, about 50 more minutes. Allow to stand for 10 minutes before serving.
Note: This dish freezes exceptionally well. Unprocessed ground Italian sausage (without the casing), ham and turkey can be found at Sprouts and Whole Foods markets. Sauté the meat first (until almost done) crumble, and then add to the ingredients before baking.
Preheat oven to 350 degrees, 176.6C
- 4 or more garlic cloves (I prefer to add more), thinly sliced
- Red pepper to your liking for a little spice
- 1 dozen or more shrimp, depending on servings
- ½ cup or more olive oil to marinate the shrimp. This depends on how many servings you are making. Just make sure the shrimp is saturated.
Place the shrimp in a bowl and add olive oil, the sliced garlic, red pepper and marinate for at least ½ hour or longer up to two hours. Spread the shrimp on a lined baking sheet along with the olive oil from the marinade (including the sliced garlic and red pepper flakes) poured over the shrimp. Bake at 350 degrees F for about 7 to 10 minutes or until done.
Bits of cauliflower enveloped in a toasted coconut milk and cardamom sauce. Coconut “rice” without the grains or starch.
- 1 medium cauliflower or a bag or already riced cauliflower from Trader Joe’s
- ⅓ cup finely diced white onion
- 3 tbsp. coconut oil
- ½ tsp. ground cardamom
- ¾ cup of full fat coconut milk in a can most markets carry this
- ¼ cup chopped cilantro
- A generous amount of salt and pepper
Break the cauliflower into florets and either grate the florets with a cheese grater or buy it already riced from Trader Joe's as mentioned above. You may also rice the cauliflower slowly in a blender pulsing it to get it into the rice form. Heat a large nonstick skillet over medium high heat for 1 to 2 minutes, add the coconut oil. Add the onion sauté until tender about five minutes. Then add the cardamom and stir with a wooden spoon until fragrant about 30 seconds. Add the rice and coconut milk stirring to combine for about 10 to 12 minutes until the coconut milk is absorbed. The consistency will be a little off for a while but it will come together as the cauliflower dries out a bit and brown specs begin to appear. Season with a generous amount of salt and pepper and add the ¼ cup chopped cilantro.
Note: I like to add the drippings from baking the shrimp into the rice.
Mango salsa (optional) but it truly does add to the taste
- 2 semi ripe mangoes pitted, peeled and cut into small cubes
- 1 cup fresh cilantro chopped
- ½ medium red onion peeled or approximately ¾ of a cup chopped
- 1 jalapeño seeded
- 1 tbsp. lime juice or lemon juice
- ½ cucumber peeled cut into small cubes
Place all ingredients into a bowl mix and serve.
“Mock” Garlic Mashed Potatoes
- 1 medium head cauliflower
- ¼ cup (approx.) coconut milk
- ½ tsp. minced garlic or none
- tsp. straight chicken base or bullion (may substitute ½ teaspoon salt)
- ½ tsp. freshly ground black pepper
- ½ tsp. chopped fresh or dry chives, for garnish
- 3 to 4 tbsp. unsalted butter
Set a stockpot of water to boil over high heat. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let it cool, pat cooked cauliflower very dry between several layers of paper towels. In a bowl with an immersion blender, or in a regular blender or in a food processor, Puree the hot cauliflower with the garlic, chicken base, coconut milk and pepper until almost smooth. Garnish with chives, and serve hot with pats of butter.
Joseph E. Scherger, MD, MPH
Lean and Fit Enterprises, LLC