GARLIC BUTTER MEATBALLS W/ LEMON ZUCCHINI NOODLES

 

This easy and nourishing skillet meal is absolutely fabulous in every way imaginable! Cheesy turkey and pork meatballs just melt in your mouth and zesty zucchini help keep carbs low. Gluten-free, paleo, low-carb, keto friendly and ready in 30 minutes or less – It’s a clear winner with the whole family!

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Serves: 4

:
1/2 lb (220g) ground turkey meat
1/2 lb (220g) ground pork meat (optional, sub with ground turkey for healthier option)
1/2 cup shredded cheese of your choice (mozzarella, cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
Salt and fresh cracked black pepper, to taste
1 cup fresh chopped cilantro (or parsley), divided
3 tablespoons butter
4 medium zucchini, spiralized
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice

 

 

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8 Foods to Eat For Happiness When You're Feeling Down

8 Foods to Eat For Happiness When You're Feeling Down

Sometimes you just have one of those days where everything seems to go wrong. Nothing feels good. Nothing can improve your mood. The only thing you can think about is a nice hearty meal or a decadent dessert to drown your feelings in. This may seem like a great idea in the moment, but it'll only take you further down after. Skip the ice cream, bowls of cereal, and that entire box of pizza, and focus on eating your way to happiness the healthy way. Battling emotions associated with depression is difficult. It's not an easy fix. But cleaning up your diet and eating foods that can give you energy and a mood boost can really help.

 

 

Dark Leafy Greens

Leafy greens like kale and spinach are great at fighting against inflammation. "According to a study published in JAMA Psychiatry, severe depression has been linked with brain inflammation." Try incorporating a little bit into each of your meals like adding it into your smoothies and omelettes. One study even found that a diet rich in leafy greens led to sharper memory and slower decline. Give us all the greens, please!

 

Walnuts

The keto diet may just be onto something! These nuts are extremely rich in omega-3 fatty acids, and, according to a study from the British Journal of Psychiatry, this type of fat supports brain function and reduces depression symptoms. If you're looking for a happy state of mind, try snacking on a few of these at a time.

 

Coconut

Coconut seems to be everywhere right now and you can never have enough of it because number one, it tastes amazing. Number two, it's so versatile. And number three, which probably should be number one, coconut is a mood-boosting food. Just like avocados, coconut can stimulate dopamine and serotonin synthesis. These two are key for lessening anxiety and increasing appetite, two common symptoms of depression. MCT oil is the type of fat found in coconuts, and it can be easily added to any recipe. Just call it the happy ingredient!

 

Berries

Blueberries. Raspberries. Strawberries. Blackberries. You name it. These are an incredible source of antioxidants. One study done by the Journal of Nutritional and Environmental Medicine that said, "After two years, those who were treated with antioxidants had a significantly lower depression score." Not only that but berries are delicious, sweet, and refreshing, making them the perfect thing to snack on for a mood boost. Plus, the colors can only brighten your day.

 

Dark Chocolate

Because we're all looking for a reason to justify eating more chocolate, aren't we? Most of us turn to chocolate in times of mood swings, especially women when it's that time of the month and cravings hit. Well, there's some legitimacy to it because dark chocolate has been found to be a stimulator of those same endorphins that give you feelings of happiness and pleasure. Of course, don't overdo it, because too much sugar can give you that opposite feeling.

 

Avocados

The mitochondria may be the powerhouse of the cell, but avocados are the powerhouse of the entire human body! These beautiful babies are filled with loads of healthy fats. And believe it or not, even though protein gets all the talk these days, fats are just as important. Your brain needs fats in order to run smoothly. Avocados like to be called the happy fruit. According to Livestrong, "Avocados are rich in nutrients necessary for serotonin to develop and reach optimal levels in the brain." More serotonin equals more serenity!

 

 

 

Turkey

You might not have guessed this one because you all know far too well how turkey can make you feel. Sometimes it can make us really lethargic rather than energized, but this may all be a myth. Turkey meat is high in tryptophan. Our bodies need tryptophan to build up serotonin, a chemical that regulates both hunger and feelings of joy, according to CBS New York. Turkey is also high in protein, so it's perfect for getting your body moving, which is sure to make you feel better.

 

Sweet Potatoes

These guys are not just called SWEET potatoes for their taste. It's because they're sweet to the mind, body, and soul. The bright orange color that gets us so excited to cut into these comes from beta-carotene. Beta-carotene can also be found in other veggies like carrots and it helps to reduce any damage to the brain cells according to The Health Architect.

 

How to prepare Avocado Shrimp Salad

AVOCADO SHRIMP SALAD

Ingredients
* 1lb uncooked deveined shrimp
* 15 grape tomatoes - halved
* 15 sunburst tomatoes - halved
* 2 avocados - peeled,  pitted and cut into chunks
* juices of 2 small limes
* 1/4 tsp garlic powder
* 1/8 tsp cumin
* pinch salt/pepper
* drizzle of olive oil
* handful of fresh cilantro - chopped

Directions
1. Drop shrimp into boiling water and cook until pink and curled into a "C" shape(appr. 2mins depending on the size). 
2. Drain shrimp and run under cold water to stop cooking.
3. Refrigerate until cold. Peel shrimp(if you want to)  and chop into bite size chunks
4. Combine shrimp and all the remaining ingredients in a large bowl. Gently stir.
5. Refrigerate until served.

Kung Pao Chicken

Ingredients 3/4 lb chicken breasts, cut into 1 inch pieces sea salt and black pepper as needed 1 tablespoon cornstarch (or arrowroot starch) 1 tablespoon coconut oil (or olive oil) 3-4 tablespoon olive oil or avocado oil 1 red bell pepper, chopped into bite-sized pieces 1 zucchini, chopped into halves **2 - 3 dried red chili peppers (to taste) found in Asian supermarkets or the International section of a large chain grocery store - see NOTE) 2/3 cup roasted cashews (or roasted peanuts) Sesame seeds and chopped green onions, for garnish (optional) Sauce 6 tablespoons gluten free tamari (or low sodium-soy sauce or coconut aminos for paleo version) 1 tablespoon hoisin sauce (use gluten free if necessary or make your own paleo 2 tablespoons honey (use raw for paleo or coconut sugar) 2 1/2 tablespoons cornstarch (or arrowroot starch) 1/4 - 1/2 teaspoon red pepper chili flakes (to taste) 1/2 teaspoon fresh minced ginger 2 cloves garlic, minced 1/2 cup water, plus more as needed to thin out sauce For meal prep Cooked rice, quinoa or noodles Lunch containers Instructions In a medium bowl, combine all the ingredients for the sauce. Set aside. Season chicken with salt, pepper, cornstarch and 1 tablespoon of sauce/marinade. Add oil to a wok or a large non-stick skillet over medium-high heat. Add the chicken and stir-fry for 5-6 minutes, or until the chicken is starting to brown. Toss in the zucchini, bell peppers and dried chili peppers (if using) and cook for 2-3 minutes, or until the vegetables are crisp-tender and the chicken is cooked through. Pour in the remaining sauce and add the cashews. Toss everything together and allow sauce to bubble and thicken. Season with salt, pepper or additional red pepper chili flakes as needed. Remove from heat and serve warm on a large platter or over zoodles, cauliflower rice(paleo), quinoa or regular rice or noodles. Sprinkle with sesame seeds and green onions if desired. For meal prep Cook rice and divide evenly into lunch containers. Add cashew chicken, cover and store in fridge for up to 4 days.

Bruschetta Chicken

For the chicken:
1 pound thin cut boneless skinless chicken breasts
 1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon salt
1 teaspoon Italian seasoning
1/2 teaspoon pepper

 For the bruschetta topping:
1 1/2 cups diced tomatoes
1 clove of garlic, minced
1 tablespoon olive oil
1/4 cup thinly sliced basil leaves
salt and pepper to taste

 Place the olive oil, lemon juice, Italian seasoning, salt and pepper in a resealable bag. Add the chicken and seal the bag. Shake to coat evenly. Marinate the chicken for at least 30 minutes or up to 4 hours. Preheat a grill or grill pan over medium high heat. Add the chicken and cook for 4-5 minutes per side or until done. While the chicken is cooking, make the bruschetta topping. In a medium bowl mix together the tomatoes, garlic, olive oil, basil and salt and pepper to taste. Let stand for 10 minutes. Remove chicken from the grill, top with bruschetta and serve immediately.

Italian Marinated Chicken

Dressing Marinade:
4½ tbsp white wine vinegar 2 cloves garlic 1 tbsp EACH extra virgin olive oil, dijon mustard 1½ tsp sugar + 1 tsp salt + Black pepper Marinated Chicken: 1.5 lb / 750g chicken thigh fillets 2½ tsp mixed Italian dried herbs Zucchini Salad: 1 tbsp extra virgin olive oil 2 zucchinis, finely sliced 2 tbsp baby mint leaves .

DIRECTIONS
1 Shake Marinade ingredients in a jar. 2 Combine 5 tbsp of Marinade with chicken and marinate for at least 20 minutes, up to 24 hours. 3 Cook chicken on grill or stove until golden brown. 4 Toss zucchini with olive oil and remaining dressing. Sprinkle with mint. 5 Serve chicken with zucchini salad and toasted bread on the side.

Penne with Prosciutto, Tomatoes and Zucchini

Ingredients
8 oz penne pasta 2 tbsp olive oil 3 oz prosciutto roughly chopped 1 small onion chopped 5 cloves garlic minced 1/2 tsp red pepper flakes 1 medium zucchini quartered lenghtwise and sliced 10 oz cherry tomatoes cut in half 2 tsp balsamic vinegar salt and pepper to taste 1 oz parmesan cheese grated 2 tbsp fresh parsley chopped

Instructions
Cook the penne according to package directions and drain. Meanwhile heat 1 tbsp of the olive oil in a large skillet over medium-high heat. Add the prosciutto and cook for about 2 minutes or until crisp. Remove the prosciutto from the skillet and set aside. Add the remaining 1 tbsp of olive oil to the skillet, chopped onion, garlic and red pepper flakes and stir. Cook for about 3 minutes or until the onion is tender. Add the zucchini to the skillet and cook for 2 minutes then add the tomatoes. Season with salt and pepper and cook for 2 more minutes then remove from the heat. Stir in the penne, balsamic vinegar, prosciutto, half of the Parmesan cheese and the parsley. Divide into 4 bowls and garnish with the leftover Parmesan cheese.

Fresh Pesto, with Shrimp & Zoodles

Serves 6-8

Fresh Pesto Ingredients:
 2 cups fresh basil (loosely packed) 2 cloves garlic 1/3 cup fresh grated parmesan cheese Sea salt, and pepper to taste 4 Tbsps avocado oil, or extra virgin olive oil For the zoodles: 6 small/medium zucchinis, or yellow squash, spiralized 24 oz. cooked, and peeled shrimp 1. 5 cups grape or cherry tomatoes, halved Sea salt and black pepper to taste

Instructions:
 In your food processor pulse basil, garlic, parmesan, salt and pepper til smooth. Slowly add the oil while pulsing, until just smooth. Toss all ingredients lightly with the fresh pesto.

Creamy Lemon Parmesan Chicken

Ingredients: 2 large boneless and skinless chicken breasts, halved horizontally to make 4 2 tablespoons flour (all purpose or Tapioca) 2 tablespoons finely grated fresh Parmesan cheese 1 teaspoon salt Cracked pepper Light spray of cooking oil 1 tablespoon olive oil 2 teaspoons ghee (or spread of choice) 2 tablespoons minced garlic Juice of 1 lemon 1¼ cup chicken broth ½ cup milk (or coconut cream) ⅓ cup fresh grated Parmesan cheese 2 tablespoons capers (plus 2 tablespoons extra to garnish) 1 teaspoon cornstarch mixed with 1 tablespoon of water 2 tablespoons fresh parsley Instructions: Lightly spray pan/skillet with a light coating of cooking oil spray and heat over medium-hight heat. In a shallow bowl, combine the flour and parmesan cheese. Season the chicken with salt and pepper; dredge in the flour mixture; shake off excess and set aside. Heat the 1 tablespoon of oil and 2 teaspoons ghee in a large skillet over medium-high heat until ghee has melted and pan is hot. Fry the chicken until golden on each side, cooked through and no longer pink (about 3-4 minutes, depending on the thickness of your chicken). Transfer onto a warm plate. Reduce heat to low-medium heat; add the juice, broth and milk (or cream). Bring the sauce to a boil; season with salt and pepper to your taste; add in the parmesan cheese and capers and allow sauce to simmer for about 2 minutes. If the sauce is too runny for your liking, add the cornstarch/water mixture into the centre of the pan and mix through fast to combine into the sauce. It will begin to thicken immediately. Serve over steamed vegetables, zucchini noodles or cooked pasta with the sauce. Top with extra capers to garnish, lemon slices and parsley. ** serve over Quinoa, rice or whole wheat pasta

Chocolate Protein Pancakes

(I double the recipe for this stack) .
1 scoop Vanilla Whey 3/4 cup carton egg whites, . 1/2 tsp baking powder, heaping . 1/4 cup raspberries, . 2 tbsp unsweetened dark cocoa, . pack of sweetener, . 1 tsp vanilla, . 2 tbsp unsweetened almond milk, . 1/4 cup oats.

A little Xanthan Gum as well it makes them super fluffy.

 Blend all ingredients then cook in a pan with coconut oil on medium heat until both sides are browned. ENJOY!

Creamy Garlic Pasta

INGREDIENTS ½ tablespoon olive oil 4 cloves garlic, minced 1 shallot, finely chopped 2 cups vegetable broth or vegetable stock 1 and ½ cups plain, unsweetened nondairy milk (I used soy milk), plus more as needed 1 teaspoon salt, plus more to taste (reduce if using a salty broth - mine is low-sodium) 8 ounces dry fettuccine black pepper, dried oregano, and red pepper flakes, to taste (optional) chopped fresh basil or parsley, for serving

 Directions
 Heat the olive oil in a large skillet over medium heat. If possible, choose a skillet that is wide enough to completely fit the fettuccine. Smaller pans will work, but require a bit more fuss to stir and submerge the pasta as it cooks. Add the garlic and shallot to the pan along with a sprinkle of salt, and stir. Cook for about 2 minutes, stirring occasionally, or until the garlic is softened and the shallot is turning translucent; avoid browning. Add the vegetable broth, nondairy milk, and salt, and stir. Add the dry pasta and gently prod it around to submerge it under the liquid. If not all of it fits now, you will need to gently push it into the pan after the submerged portion has softened later. Bring to a boil, then reduce to a simmer. Stir occasionally, gently separating any pasta that starts to stick together. Cook for about 20 minutes, or until the sauce has thickened onto the pasta and the texture is to your liking. If too much of the liquid is cooking off, reduce the heat a little bit, and add more nondairy milk. Adjust seasoning to taste, and serve with fresh herbs and other toppings if desired. Best served immediately, but leftovers will keep for 3-5 days in the fridge (cool completely to room temperature before boxing up and refrigerating).

Italian Roasted Potatoes

Ingredients:
 1 lb baby potatoes
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon bottled Italian seasoning
1/4 teaspoon salt or to taste
2 dashes paprika
1/3 cup shredded Parmesan cheese
1 teaspoon chopped parsley leaves

 Method:
 Preheat the oven to 400F. Clean and rinse the baby potatoes, drain and cut into halves. Heat up an oven-safe skillet and add the olive oil. Add the potatoes and cook until the surface turns crispy. Turn over the cook the skin side until nicely browned. Push the potatoes to one side and saute the garlic, follow by the Italian seasoning, salt and paprika, stir to combine well. Turn off the heat and sprinkle the cheese and parsley on top of the potatoes. Transfer to the oven, roast for 15 minutes.

Seafood Pasta

Serves 3

 Ingredients:
 10 oz spaghetti
 2 tablespoons olive oil
3 cloves garlic, minced
 4 oz shelled and deveined shrimp
8 oz Manila clams
 4 oz scallops
 1 can (28 oz) whole peeled tomatoes
1 tablespoon chopped Italian basil leaves
Salt to taste
1 teaspoon sugar/brown sugar
Chopped Italian parsley, for garnishing

 Method:
 Cook the spaghetti according to the package instructions. Drained and set aside. Blend the entire can of the whole peeled tomatoes and sauce in a blender or food processor. Heat up a skillet on medium heat. Add the olive oil, then add the garlic. Saute the garlic before adding the shrimp, Manila clams and scallop. Stir to combine well with the garlic, then add the tomato sauce, basil leaves. Cook the seafood until they are almost done, add salt (to taste) and sugar. Transfer the spaghetti into the skillet, stir to mix well with the sauce. Top with the chopped parsley, serve immediately.

Pesto Zucchini Noodles and Shrimp Recipe

Serves: Serves 4

Ingredients
2 tablespoons olive oil, divided 1 bag (12-ounces) Jumbo Cooked Shrimp, peeled and deveined 2 to 3 garlic cloves, minced 4 zucchini, spiralized salt and fresh ground pepper, to taste ½-cup basil pesto (you can use as much as you prefer) freshly grated parmesan cheese .

 Instructions
 Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season shrimp with salt and pepper and add to skillet; sautee for 2 to 3 minutes. Remove from skillet and set aside in a bowl. Add remaining olive oil to skillet; add garlic and cook for 15 seconds, or until fragrant. Add zucchini to skillet and continue to cook for 7 minutes, or until tender, stirring frequently. Add shrimp back to skillet, stir in pesto, and cook just until things are heated through. Transfer to a serving bowl. Sprinkle with parmesan cheese. Serve.

Spinach Lasagna Roll-ups

For the filling: 1½ cups park-skim ricotta cheese 1 cup mozzarella cheese, divided ¾ cup frozen chopped spinach, thawed and drained of excess liquid ½ teaspoon kosher salt ¼ teaspoon fresh ground black pepper For the remainder of dish: 1 cup marinara sauce ½ tsp each dried oregano and basil, garlic powder, crushed red pepper flakes 8 lasagna noodles, cooked Parsley or basil leaves, slivered, for garnish Parmesan cheese for garnish Preheat oven to 350 degrees F. For the filling: In a small bowl, stir together all of the filling ingredients (using only ½ cup of the mozzarella and setting the remainder aside.) For the remainder of the dish: In a small bowl, whisk together the marinara sauce and spices. Spread ⅔ cup of the marinara sauce mixture in a thin layer on the bottom of a 2-quart rectangular baking dish. Set aside. To assemble the lasagna roll-ups, lay a lasagna noodle on a flat surface. Use a ¼ cup measuring cup to measure out the filling for each noodle. Use your fingers to gently press the mixture in a thin, even layer across the entire lasagna noodle. Gently roll up the noodle from one end of the noodle on the short side. Be careful not to press too hard. Place the lasagna roll-up, seam side down, in the prepared baking dish and repeat until all the lasagna noodles are filled. Pour the remaining ⅓ cup of marinara sauce over the tops of the lasagna roll-ups. Sprinkle the remaining ½ cup of mozzarella cheese on top of the roll-ups. Loosely cover the baking dish with aluminum foil, and bake for 15 minutes. Remove foil, then bake for another 15 minutes. Garnish with parsley, basil leaves and Parmesan cheese if desired.

Roasted Potatoes with Garlic

Serves: 4
ingredients
Garlic Aioli
3 cloves garlic
1 egg
1 tbsp freshly squeezed lemon juice
1 tbsp chopped fresh parsley
salt and pepper to taste
½ cup olive oil
Roasted Potatoes
6 large potatoes, cleaned and peeled
4 tbsp olive oil
salt and pepper to taste
1 tsp smoked paprika

instructions
Preheat oven to 425 F degrees.
Cut up the potatoes into wedges. In a baking dish add the potatoes, season with the salt, pepper and paprika and toss them in the olive oil. Bake uncovered for 45 minutes to an hour or until crispy and golden brown. Do not turn them, they will be crispy on both sides.
In the mean time, combine the garlic, egg, lemon juice, parsley, salt and pepper in a food processor or blender and puree. Add the oil in a slow stream and continue to process until the mixture has formed a thick emulsion.
Serve potatoes drizzled with the garlic aioli, or as a dipping sauce.

Baked Healthy Fries

Ingredients

3 baking potatoes, peel and cut.
2 tablespoons
extra virgin coconut oil, melted
1.5 tsp garlic powder
1 tsp paprika powder
1.5 tsp dry parsley
Fresh ground black pepper
Salt

Directions

1.Heat oven at 400 degrees.

2. Season the potatoes in a bowl with all the ingredients and place on parchment paper, leaving some space between.

3. Bake on 400 degrees for 25-30 min or until golden. Serve with you favorite dip.

Creamy Avocado Zucchini Noodle Pastawith Taco Lime Grilled Shrimp

Servings: 4

Light zucchini noodles tossed in a creamy avocado and tomatillo sauce with taco lime grilled shrimp and juicy roasted tomatoes!

ingredients

FOR THE TACO LIME GRILLED SHRIMP:
1 pound shrimp
2 tablespoons taco seasoning
1/4 cup lime juice (~2 limes)
1 tablespoon oil

FOR THE CREAMY AVOCADO ZUCCHINI NOODLE PASTA WITH TACO LIME GRILLED SHRIMP:
1 pound cherry/grape tomatoes
3 medium zucchini, cut into noodles
2 cups creamy avocado and tomatillo sauce (see below)

directions

FOR THE TACO LIME GRILLED SHRIMP:
Marinate the shrimp in the mixture of the taco seasoning and lime juice and oil for 20 minutes.
Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.

FOR THE CREAMY AVOCADO ZUCCHINI NOODLE PASTA WITH TACO LIME GRILLED SHRIMP:

Roast the tomatoes in a heavy bottomed skillet over medium-high heat, or broil under a broiler, until the tomatoes are charred and tender but still juicy, about 5-10 minutes.
Lightly saute the zucchini noodles in a pan over medium heat until just tender, about 2-3 minutes.
Toss the zucchini noodles, avocado sauce, roasted tomatoes and grilled shrimp and enjoy!

Mongolian Beef and Broccoli

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Ingredients
Marinade:
2 lbs | 1 kg beef tenderloin, thinly sliced
¼ cup water
1 tablespoon soy sauce
1 tablespoon Shaoxing (Chinese) wine
1 tablespoon cornstarch
Sauce:
½ cup low sodium soy sauce
⅔ cup water
⅓ cup brown sugar (or coconut sugar)
2 tablespoons hoisin sauce
1 tablespoon oyster sauce
1 tablespoon ground white pepper (or ½-1 tablespoon red chilli / powder)
Stir Fry:
¼ cup oil
1 teaspoon sesame oil
8 cloves (or 4 tablespoons) garlic, minced
½ tablespoon minced ginger
1 Broccoli, cut into florets
4 green onion / scallion stems, thinly sliced
1 tablespoon cornstarch mixed with 2 tablespoons water
.
Instructions:
Whisk marinade ingredients together until well combined. Marinate the beef slices for 30 minutes to an hour.
While beef is marinating, whisk together the sauce ingredients until well combined. Set aside and prepare vegetables.
Heat up a wok over medium heat with the ¼ cup of oil. When oil is hot, stir-fry the marinated beef in batches of four until they are just crisp on the edges. Remove the meat, leaving as much oil in the wok, and set aside.
Heat up the sesame oil in the wok with any remaining oil, and stir-fry the garlic and ginger until fragrant. Add the vegetables and stir fry until they are vibrant in colour and just tender.
Add the beef back into the wok with the prepared sauce. Simmer in the sauce until the beef slices are cooked through; add the corn starch mixture and the sliced green onions. Cook for a further minute or until the sauce thickens, wile stirring quickly.
Garnish with extra green onion slices and serve immediately over rice or steamed vegetables.