P: 281-298-6742 | F: 281-419-1373|info@TWIHW.com
FacebookTwitterYouTubeGoogle+LinkedIn

Cabbage and Pomegranate Salad

Edited from The Ketogenic Kitchen, by Domini Kemp and Patricia Daly

Serves 6-8

Ingredients:

1 large head of red or white cabbage, sliced or grated

½ teaspoon salt

Juice of ½ lemon or lime

2-3 tablespoons olive oil

2 pomegranates, seeds removed

1 red onion, finely diced

¼ cup chopped mint

Black pepper to taste

 

Directions:

1. Slice or grate the cabbage in a food processor (or purchase pre-shredded red or white cabbage in the produce section of grocery store).

2. Place the cabbage in a large bowl and season well with the salt, massaging it and tossing it into the slaw. Allow to sit for at least 10 minutes.

3. Remove the seeds from the pomegranate. There are several good you tube videos showing how to do this and it’s very easy when done correctly.

4. Add the lemon or lime juice. Lemon juice will be more tart, lime juice a little smoother.

5. Then add the olive oil and toss.

6. Finally add the pomegranate seeds, diced onion, fresh mint and some freshly ground black pepper.

Notes and Serving Suggestions: Stores well in the refrigerator for several days.  The red cabbage makes a fall festive color combination of red and green. Pairs well with lamb or fish.

 

Net Carbs: 13.3 grams

Fiber 7.1 grams

Protein 2.8 grams

Fat 6.9 grams

By |2018-10-01T07:43:36-05:00September 20th, 2018|General, Recipes|
Read More

Recipe of the Month: Chicken Fried Meatballs

Chicken Fried Meatballs

From Well Fed Weeknights

Ingredients:

Meatballs:

    • 1 1/2 pounds ground chicken

    • 1 teaspoon salt

    • 1/2 teaspoon ground black pepper

    • 2 tablespoons extra-virgin olive oil

Coating:

  • 3 tablespoons tapioca starch

  • 1/2 teaspoon salt

  • 1/2 teaspoon smoked paprika

  • 1/4 teaspoon ground black pepper

  • 1/4 teaspoon rubbed sage

  • 1/4 teaspoon coarse (granulated) garlic powder

  • 1/4 teaspoon coarse (granulated) onion powder

  • pinch dried marjoram

  • pinch ground cayenne pepper

  • pinch ground cloves

 

Directions:

      1. 1. Preheat the oven to 425F. Line a rimmed baking sheet with parchment paper.

      1. 2. Season the chicken. Place the ground chicken, salt, and pepper in a large mixing bowl; mix well.

      1. 3. Make the coating. In a shallow bowl, use a fork to combine the tapioca starch, salt, smoked paprika, black pepper, sage, garlic powder, onion powder, marjoram, cayenne pepper, and cloves.

      1. 4. Make the balls. Moisten your hands with cold water, then measure rounded tablespoons of ground chicken and roll the chicken into balls. Roll each ball in the seasoned tapioca starch. Set the chicken balls aside on the baking sheet until you’re ready to fry them.

      2. 5. Fry the balls. Place 1 tablespoon oil in a large, nonstick skillet over high heat, 2–3 minutes. Place half of the meatballs in a single layer in the pan, leaving some wiggle room around them. Cook until they’re browned on all sides, 4–5 minutes total. Transfer the balls to the baking sheet. Add 1–2 teaspoons oil to the pan and brown the remaining meatballs and transfer them to the baking sheet. Place the baking sheet in the oven and set a timer for 10 minutes.

By |2018-05-23T12:23:36-05:00April 16th, 2018|Articles, General, Recipes|
Read More

Carrot and Nut Pate

Makes 2 Cupscarrot and nut pate

If you like hummus, this is a delightfully delicious swap!

Ingredients:

2 cups carrots, roughly chopped or cut

¼ cup cilantro, minced

1 cup raw walnuts or pecans

3-4 cloves garlic, peeled

2 tablespoons raw apple cider vinegar

1 teaspoon sea salt

1 cup cooking water from the carrots

  • Bring a pot of water to boil and cook the carrots until they are just easily pierced with a fork (about 10-15 minutes depending on size). As soon as the carrots are tender, add the cloves of garlic and turn off the heat. Allow this to sit.  Do NOT discard the water or drain the water off the carrots.
  • Mince the cilantro and set aside.
  • Toast the walnuts or pecans in a skillet over low to medium heat, stirring constantly to avoid burning. Toast until they release their fragrance.
  • Use a slotted spoon to put the carrots and garlic cloves into a food processor. Reserve the cooking water. Add the nuts, raw apple cider vinegar and sea salt.  Process until smooth and blended, thinning with the carrot water left from cooking them until a desired consistency is reached.
  • Put the puree into a bowl and mix in the minced cilantro.
  • Serve with crackers, celery, jicama, cucumbers, endive leaves and/or bell pepper strips.
By |2017-08-26T08:24:15-05:00August 26th, 2017|General, Recipes|
Read More

Creamy Lemon Zucchini Noodles

From Meghan Bassett, Living Magazine

  • 3 small zucchini or package of spiralized zucchini
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil or melted butter
  • 1 ripe avocado
  • 2 cloves garlic, minced
  • 2 tablespoons lemon juice
  • Salt & pepper to taste

Preheat oven to 400◦.

Place cherry tomatoes on a baking sheet and roast for 15 minutes, then sprinkle with salt.  Set aside.

Combine in a blender or food processor the avocado, garlic, and lemon juice until smooth.  Season with salt and pepper to taste and set aside.

Use a spiralizer to make the zucchini noodles or purchase zucchini already spiralized (HEB produce).

Bring a pot of water to a boil over high heat. Add the zucchini to boiling water for just 1 minute, then remove quickly and transfer zucchini into a bowl of cold water briefly to stop cooking.

Drain the zucchini and add the tomatoes and sauce, toss and serve.

 

 

By |2017-02-23T14:57:16-05:00February 23rd, 2017|General, Recipes|
Read More

Mix & Match Detox Salad

Every ingredient listed is very supportive of the body’s detoxification pathway.  So be creative and choose one or more items from each column to combine in a salad. The greens, veggies and fruit ideally organic and raw. Nuts and seeds ideally raw, or dry roasted.  Fresh pressed, unrefined oils.

Greens Veggie Fruit Nuts and Seeds Herbs Oils
Spinach Broccoli Lemon & Juice Flax Garlic Olive
Kale Cabbage Lime & Juice Hemp Turmeric Avocado
Arugula Onion Orange & Juice Pumpkin Oregano Hemp
Swiss Chard Carrots Grapefruit & Juice Chia Peppermint Flax
Beets Berries Walnuts
Broccoli Sprouts
Watercress

Here is an example from Worlds Healthiest Foods (www.whf.org):

Serves 4

Looks even prettier with our in-season Texas Pink Grapefruit!

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 pink grapefruit
  • 1 large bunch arugula (about 4 cups)
  • 1 bunch watercress (about 2 cups)
  • 2 TBS coarsely chopped walnuts

Dressing

  • 2 TBS lemon juice
  • 2 tsp honey
  • 2 tsp prepared Dijon mustard
  • 1 TBS extra virgin olive oil
  • salt and cracked black pepper to taste

Directions:

  • Peel grapefruit and cut out each section between the membrane.
  • Prepare arugula by tearing into pieces, washing and drying. Cut off tops of watercress and wash and spin dry along with the arugula. A salad spinner is the best way of doing this.
  • Mix together dressing ingredients, toss with salad greens and grapefruit sections and top with chopped walnuts.
By |2022-10-10T21:57:51-05:00January 19th, 2017|General, Recipes|
Read More

Cauliflower Rice with Walnuts

cauli rice and walnuts

6-8 servings

  • 1 tablespoon coconut oil or ghee
  • 1 yellow onion, chopped (optional)
  • 1 medium to large head of cauliflower, shredded
  • 1 cup walnuts, chopped
  • 1 lemon, juiced
  • Salt and pepper to taste

 

1. Peel and chop the onion and begin to gently sauté in the coconut oil (butter, ghee or duck fat are also excellent).
2. Using a shredder or a food processor, break down the cauliflower into rice sized particles. Stir into onion sauté and continue cooking.  Check every 3-5 minutes for texture of cauliflower to avoid over-cooking.
3. When the cauliflower is tender, but not mushy, transfer onions and cauliflower to a serving bowl and toss in salt, pepper, walnuts and lemon juice.  Toss and allow to cool slightly before serving.

Suggestions:

Cauliflower pairs well with basil, dill, ginger, curry, nutmeg, oregano, and coriander.  So spice it up if you wish!  Mushrooms are also a nice addition and can be sautéed with the onions prior to adding the cauliflower rice. Celery works well as a replacement for onion if preferred.  For simplicity, this works well with just cauliflower, walnuts, butter, salt and pepper.

 

 

 

 

 

 

 

 

By |2016-07-22T09:21:34-05:00July 22nd, 2016|General|
Read More

Tropical Fruit Salsa

 

Serves 4 to 6 peopletropical fruit salsa

 

Ingredients:

  • 1 medium mango, chopped into ½ inch chunks
  • 1 medium papaya, seeded and chopped into ½ inch chunks
  • ½ medium red onion, finely chopped
  • 1 medium jalapeno, seeds removed and finely chopped
  • 1 bunch of cilantro, stems removed and finely chopped
  • Juice of one Lime
  • Salt and pepper to taste

Instructions:

  • Combine all ingredients in a medium bowl and toss to combine.
  • Will keep in the refrigerator for 1 week
  • Perfect for dipping with Beanitos, as a compliment to fish, shrimp or chicken, a filling for avocado halves or combine with garbanzo or black beans for a side dish.

http://www.tasteslovely.com/tropical-mango-papaya-fruit-salsa/

 

By |2016-07-06T06:58:07-05:00July 6th, 2016|General, Recipes|
Read More

Toasted Pecans, Sweet or Spicy

pecans Serves 12, ¼ cup servings
Ingredients:

  • ¼ cup of melted, organic butter
  • 4 cups pecan halves
  • Sweet : ¼ to ½ cup Xylitol or Erythritol (depending on desired sweetness) and 1 to 2 TBS Cinnamon, All Spice, or Pumpkin Pie Spice
  • Spicy : 1 TBS sea salt and ¼ – ½ tsp ground red pepper, chili powder, or cayenne pepper

1. Melt butter and add the sweet or spicy ingredients, stirring well. Toss pecans in mixture.

2. Spread pecans on a cookie sheet with parchment paper. Bake at 325° until crunchy. (About 30-45 minutes)
 

By |2014-10-21T22:46:08-05:00October 21st, 2014|General, Recipes|
Read More

Tuck Me In Savory Oats & Salmon Recipe

savory oats and salmon

savory oats and salmon

Having trouble sleeping? Try this savory oats and salmon recipe for better sleep.

Serves 4

Preparation: 10 minutes

Total Time: 25 minutes

Ingredients:

  • 2 tsp organic, pressed coconut oil
  • ½ cup gluten free steel cut oats
  • 1 small yellow onion
  • 2 cups boiling water
  • 2 stalks of celery, diced
  • 3 5 oz pouches cooked wild salmon
  • 1 tsp fresh dill, plus garnish
  • ¼ tsp sea salt
  • 1 apple, chopped (Honey Crisp, Fuji or Pink Lady)

1.  Heat coconut oil in a large saucepan on medium-low for 1 minute. Add oats and onion and toast for 2 minutes, stirring frequently. Pour in boiling water. Immediately reduce heat to low and simmer oats about 25 minutes, checking to see if oats are just getting tender but not too soft.

2.  Let oats stand and thicken for 2 minutes before gently stirring/tossing in the remaining ingredients. Divide salmon-oat hash among 4 plates and garnish with dill if desired.

Serving Suggestion : Pair with a fresh, spinach salad.

Nutrients per serving (1/2 cup oats, 4 oz salmon, ½ cup vegetables)

Calories: 266, Total Fat: 9g, Carbs: 22g, Fiber: 4 g, Sugars: 6 g, Protein: 24g.

 

From www.cleaneatingmag.com/recipes/20-minutes-or-less/salmon-oat-hash-with-celery-apple/

 

By |2014-09-27T13:51:27-05:00September 27th, 2014|General, Recipes|
Read More

Banana Ice Cream (dairy-free)

Banana-Ice-Cream-RecipeServing Size ½ cup

5-6 Servings

  • 4-6 Medium, Ripe, Peeled and Frozen Bananas
  • ¼ tsp Organic Vanilla Bean
  • 1 tsp of honey (Optional)
  • 2 Tbsp of Hot Water

Organic whole vanilla beans are available in the spice section of better grocery stores.  Take one Vanilla Bean, slice it down the middle and use a knife to scrape the inside of the whole bean which should yield about ¼ tsp of vanilla bean.  Combine all of the ingredients in a food processor or other powerful blender (such as a Bullet, Vita Mix, or Ninja) until a smooth, scoopable consistency is reached.  Place in a glass dish topped with dark chocolate (60% or higher) shavings or chips, nuts or cold espresso on top.  Since banana can be quite naturally sweet, we do recommend this as a special treat and within the portion recommendation provided, especially for those seeking to stabilize blood sugar levels, lose weight, or manage diabetes.

Recipe provided compliments of Melissa Humphries, The Primitive Diva

By |2014-08-02T08:53:18-05:00August 2nd, 2014|General, Recipes|
Read More
[insert page='bookfooter' display='content']
Copyright © The Woodlands Institute of Health and Wellness | All Rights Reserved. | Privacy Policy