Metabolism Boosting
6 Family Friendly Dinners
& Shopping List
By Ela Whitten, HHC
Before you begin
Before you tell me you won't eat heavy cream, butter or potatoes, let me ask you this: How is your current diet working out for you? That bad, huh... WARNING The type of cooking I advocate is unconventional. It’s not low carb, low fat, paleo, raw or vegan. It’s not about ‘going green’ or chugging down green smoothies to repent for all your past dietary sins. The style of eating I promote is traditional and well, logical. I say yes to healthy saturated fats like butter and coconut oil (fats that are solid at room temerature). I say yes to meat as long as it’s grass fed and/or organic. I advocate eating dairy. In short, I advocate a diet that embraces whole food carbs, dairy and quality animal products and is very low in grains and unsaturated fats -this is a diet your metabolism will love and thrive on. PROMISE. A FEW THINGS ABOUT COOKING w/ ELA Try not to be a stickler on exact measurements. Try to free yourself from the confines of cooking from a recipe. Be brave. Use your best judgment about what your family likes. If no one can stand spicy, leave out things like black or red pepper and remove the seeds from jalapeños and chilis or substitute with bell pepers. If you can’t find a specific ingredient like Thai chilis, buy something analogous. If you dont want to spend a lot of money on all the spices on the shopping list, buy less of them and don’t sweat it. Just the very act of combining vegetables with sea salt, meat, poultry or fish will already taste really good. THE SHOPPING LIST If you buy every item on the shoping list (on the next page) you will be able to create all 6 recipes in this guide. Since fresh produce will go bad after a while, try to make all the recipes within no more than 2 weeks of your trip to the grocery store.
www.livingfoodsmakeover.com
COOKING FOR KIDS Even if your kids are plain Jane picky eaters, don’t worry, these dinners can still work for them. The trick is to set aside some of the fish, meat or poultry you’re already using as well as some of the veggies you already cut and make a simple stir fry for them. It will literally only take you one more non stick pan to get this accomplished. While we all strive for one pot one family, it’s not always realistic. WHY WHITE RICE? I always make a pot of white rice in a rice cooker. I put one cup organic jasmine rice, 2.5 cups water, 1 tablespoon coconut oil or butter and a sprinkle of sea salt into the rice cooker, close the lid and click start. Half hour later I’ve got this gorgeous, delicious white rice. Why white when brown is supposed to be so healthy? White rice is very low in polyunsaturated fat (PUFA) and doesn’t spike your blood sugar like brown rice does.
k!
But
ck c A ! ter
6 Dinners / GROCERY LIST
Produce
(organic, fresh or frozen)
Cans/ Jars / Eggs/ Dairy Dry Goods (organic, Cartons & Spices (organic)
pastured, grass fed)
3 red chillies
1 large head of broccoli
2 cans crushed tomatoes
1 green thai chili
2 lb. frozen peas
4 oz. cheddar 1 can unsweetened pumpkin cheese (or use equivalent amount fresh)
2 fresh organic gingers
5 onions
1 carton chicken broth (or use your own bone broth)
9 large eggs
2/3 cup heavy cream
1 carton vegetable or fish stock 3-4 organic garlic cloves
1 lb. brussel sprouts
1 or more of the following: Coconut Oil Palm Oil ghee butter
1 cup whole milk
1 large bunch cilantro
1 large red onion
frozen potato wedges
2 cups plain whole yogurt
(organic)
Meat/Fish
(organic, wild, fresh or frozen)
coconut sugar
(1/2 lb. / .8 oz per family member) precooked shrimp
white jasmine rice
(1/2 lb. / .8 oz per family member) white fish like Mahi Mahi or Perch x 2 recipes
Spices black pepper cayenne cardamom cumin cumin seeds coriander curry mustard seeds nutmeg red pepper flakes sea salt turmeric
(1/2 lb. / .8 oz per family member) boneless chicken breasts or thighs x 2 recipes
(1/2 lb. / .8 oz per family member) steak
1 large yellow bell 4 cups raw pepper spinach 4 limes
1.5 lb potatoes
1 large red bell pepper
2 avocados
1 lemon
!
frozen naan
Want a quick visual check list for metabolism boosting basics? Download my Trader Joes Metabolism Boosting Basics list here. Š Ela's Living Foods Makeover 2014
Dinners / RECIPES
1. Spiced Peas w/ Chicken (serve with white rice) You’ll need: • (1/2 lb. / .8 oz per family member) boneless chicken breast (or thighs) cut into 1/2 inch wide strips • 2 tablespoons coconut or palm oil, butter or ghee • 2 teaspoons cumin seeds, 1 teaspoon mustard seeds, 1/2 teaspoon coriander, 1/2 teaspoon ground cardamon, sea salt, pepper • 1 green thai chili, minced (more if you like it really spicy) • 1 onion, sliced • 1 lb. peas (thaw at least 30 mins before cooking if frozen) • 2 tablespoons fresh ginger • 3-4 garlic cloves, minced • 1 lemon, juiced • cilantro (optional garnish) What to do: 1. If frozen, thaw peas for 30-60 mins before beginning to cook. 2. In a large skillet, heat butter or oil of your choice on medium-high heat. When butter/oil is hot, add cumin and mustard seeds and stir for 1-2 minutes until seeds start to pop. Place the coriander, cardamon, chili, and onions in the pan and cook until onions begin to sweat, about 5 minutes. 3. Meanwhile, cook rice according to the package directions. Set aside once done. 4. Add chicken and cook 10 more minutes or until chicken is cooked through. Add peas, ginger, garlic and salt and pepper to taste. 5. Stir continuously on a high heat for about 3 minutes, until the peas cook through. Finally, add the lemon juice to peas and serve garnished with cilantro.
www.livingfoodsmakeover.com
© Ela's Living Foods Makeover 2014
Dinners / RECIPES
2. Crustless Broccoli & Cheese Quiche (serve with salad of your choice, and frozen potato wedges) You’ll need: • butter for greasing the pie dish • 3 cups small broccoli florets (from about 1 large head of broccoli) • 1 cup shredded cheddar cheese (about 4 ounces) or the shredded cheese of your choice • 1 cup whole milk • 2/3 cup heavy cream • 6 large eggs • Pinch of nutmeg, preferably freshly grated, pepper, sea salt What to do: 1. Preheat the oven to 350F, with a rack in the middle position. Butter a 10-inch glass pie dish, then set aside. 2. Bring a large pot of water to a boil over high heat and season it generously with salt so that it tastes like seawater. When it returns to a boil, add the broccoli and gently boil, stirring once or twice, until just crisp-tender, 1 to 2 minutes. Drain, rinse with cold water, then thoroughly pat dry and scatter over the bottom of the pie dish. Scatter the cheese evenly over top. 3. In a medium bowl, whisk together the milk, cream, eggs, nutmeg, 1 teaspoon salt and pepper to taste until smooth, then pour over the cheese. Bake until the custard is just set in the center, 35 to 40 minutes. (Don’t worry if the center is a little trembly; it will cook a little more as it rests.) 4. While quiche is cooking, make a quick salad and cook the potato wedges. Let quiche cool slightly before serving.
www.livingfoodsmakeover.com
© Ela's Living Foods Makeover 2014
Dinners / RECIPES
3. Chicken, Pea & Potato Curry (serve with white rice & naan for the kids) You’ll need: • (1/2 lb. / .8 oz per family member) chicken breast cut into 1/2 inch wide strips • 1 tbsp coconut or palm oil, butter or ghee • 2 onions, sliced • 3 red chillies, deseeded and finely sliced • Thumb-sized piece ginger, roughly chopped • 2 tsp cumin seeds, 1 tsp curry, 1/2 tsp turmeric • 1.5 lb potatoes chopped into approximately 1 inch cubes • 1 lime, juiced • 2 cups whole plain yogurt • Small bunch cilantro, stalks and leaves finely chopped and divided • 1.25 cups vegetable stock, or pea stock • 1/2 lb. peas • Lime wedges, to serve What to do: 1. Heat butter or oil in a large, deep frying pan. Add onions and cook over a low heat for 10-15 mins until soft. 2. Meanwhile, cook rice according to the package directions. Set aside once done. 3. Add in chicken, chillies, ginger and spices, and cook another few minutes. Stir in the potatoes and lime juice, coating with the spice mix. 4. Add yogurt, cilantro stalks and the stock. Simmer slowly for 35-40 mins until potatoes are soft and sauce has reduced. Reduce heat to medium low, stir in peas and cook for another 5 minutes if frozen, 20 minutes if using fresh peas. Sprinkle with cilantro leaves, and serve with lime wedges and white rice and frozen naan from Trader Joes for the kids.
www.livingfoodsmakeover.com
© Ela's Living Foods Makeover 2014
Dinners / RECIPES
4. Pumpkin, Fish & Spinach f fffChowder (serve with white rice) You’ll need: • 1 can organic (unsweetened) pumpkin • 4 cups organic chicken broth/stock • 1/4 cup fresh or canned (crushed) tomatoes • Curry, cayenne, fresh pepper, sea salt • 1 small red and yellow bell pepper • 3 organic eggs, divided • (1/2 lb. / .8 oz per family member) white fish like Mahi Mahi or Perch • 4 cups raw spinach (add near end) • 3 tablespoons butter or ghee • Guacamole (optional topping) What to do: 1. Simmer the broth, pumpkin, spices, tomatoes, and bell peppers until the peppers are soft. In the meantime, separate the yolks from the egg whites. 2. Meanwhile, cook rice according to the package directions. Set aside once done. 3. Add the egg whites to the soup and reserved yolks so they don’t get overcooked. 4. Add the perch and spinach, turning the heat to high. Let the soup come to a rolling boil for about 3-5 minutes until the fish is cooked (flakes easily with a fork). Turn off the heart, add the yolks and cover pot so the heat of the chowder will cook the yolks. If you cringe at the idea of a semi cooked egg, keep heat on medium low and stir yolks into the soup. 5. Add butter or ghee, serve in a bowl and top with guacamole and fresh pepper.
www.livingfoodsmakeover.com
© Ela's Living Foods Makeover 2014
Dinners / RECIPES
5. Brussels Sprouts Salad w/ Steak & Avocado (Serve with white rice) You’ll need: • (1/2 lb. / .8 oz per family member) grass fed steaks • 2 tablespoons coconut or palm oil, butter or ghee • 1-pound brussels sprouts, washed, trimmed, and thinly sliced • 1 large red onion, thinly sliced • 1 teaspoon coconut sugar, sea salt, fresh ground pepper • 1 lime, juiced • 2 avocados, peeled and cubed What to do: 6. Cut brussels sprouts in half and thinly slice; they will look shredded 1. Heat butter or oil of your choice in a nonstick pan and over medium heat. 2. Add brussels sprouts and onions to the pan. 3. Season with salt and pepper; saute for 3 to 4 minutes, or until tender. 4. Meanwhile, cook rice according to the package directions. Set aside once done. 5. Stir sugar and lime juice into brussel sprouts, continue to cook for 2 more minutes then remove from heat. 6. Prepare steaks and cut into strips to serve alongside the salad. 7. Gently mix avocado chunks into salad and serve immediately.
www.livingfoodsmakeover.com
© Ela's Living Foods Makeover 2014
Dinners / RECIPES
6. Seafood Stew (serve with white rice) You’ll need: • 1 1/2 pounds white fish, cut into large chunks • 8 ounces shrimp • 1 lime, juiced • 4 cloves garlic, minced and divided • 1 inch ginger, minced • 1 tablespoon coconut or palm oil, butter or ghee • 2 teaspoons red pepper flakes, sea salt and freshly cracked black pepper • 1 onion, finely sliced • 1 cups bell peppers, finely sliced • 1 cup chopped tomatoes • 1 cup fish stock (vegetable stock works too) • 1 cup coconut milk (no gums, check ingredients) • 1/4 cup fresh cilantro (optional) • 1/4 cup fresh basil (optional) • 1-2 cups organic jasmine rice What to do: 1. If frozen, thaw shrimp in strainer up to an hour before beginning to cook. 2. Combine fish, shrimp, lime juice, garlic, ginger and palm oil in a large bowl. Toss everything together to combine and let marinate for 20-30 minutes. 3. Meanwhile, cook rice according to the package directions. Set aside once done. 4. In a large pot or dutch oven, melt oil of your choice over medium high heat. Add garlic, red pepper flakes, onions and bell peppers and sauté for 4-5 minutes until onions are softened. Add chopped tomatoes and stir to combine. Season with salt and pepper. 5. Reduce heat to medium and nestle the marinated fish and shrimp in the bottom of pot. Season the fish with salt and pepper and then add fish stock and coconut milk to the pan to just about cover fish and shrimp. 6. Bring to a simmer, cover, and cook for about 10 minutes until the fish easily flakes apart. Taste and season with the juice of one or more limes. 7. Serve stew over the jasmine rice and garnish with freshly cut cilantro and basil.
www.livingfoodsmakeover.com
© Ela's Living Foods Makeover 2014
Review Me
How did you enjoy this? If these recipes & shopping list helped you in any way or made your life more tasty or your trip to the grocery store a little more relaxing, can you please go to my Facebook page and next to the posting about this guide, leave me some comments. All constructive criticism is welcome :) Love, Ela
Newsletter: I have a super informative newsletter with health coaching deals, and highly coveted health info. that you won’t find anywhere else. Sign up here
I pin tons of: Grain free recipes here Grain free desserts here Grain free side dishes here Ela Approved foods here
Follow me here: Twitter Facebook Pinterest Instagram
www.livingfoodsmakeover.com
Š Ela's Living Foods Makeover 2014