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Garden Herbed Crust-less Quiche

Garden Herbed Crust-less Quiche

I used what vegetables and herbs that I had on hand. Feel free to use the ones you prefer in this recipe as it is very versatile.

This makes a great make-ahead recipe to use for weekday morning breakfast or take to work for lunch.

Gluten, soy and dairy free

crustless quiche 2

Ingredients

  • 1 t. avocado oil and 1 T. avocado oil separated
  • 1 onion minced
  • 2 cloves garlic minced
  • 5 cups greens of your choice. (kale in spinach work well but I have made this with mixed dark greens and came out great)
  • Other veggies: here is what I used but play around with this: 1 c. sliced mushrooms, 4 mini bell peppers chopped, 4 broccolini stalks chopped.
  • 2 T. nutritional yeast (optional but gives it a protein and nutrient boost and has a cheesy taste)
  • Mixed Herbs: I used what I had in my garden and did not measure. Here is what I used.  Rosemary, basil, green onion, chives.  Feel free to use fresh or dried and add according to your taste.
  • s/p to taste.
  • ¾ c. milk alternative (I like pure coconut milk as most of the boxed milk alternatives on the store shelves are filled with so much added “stuff”. I don’t use cow dairy as large organic farms have been getting through loop holes and these big dairy organizations have found to not be following true organic practices.) 
  • 5 pasture raised eggs
  • Organic cheese (optional) I did not add any

Directions

  1. Grease a 9- inch pie dish with the 1 t. avocado oil. Set this aside. Preheat oven to 350 degrees F.
  2. Heat the 1 T. avocado oil in a large skillet. Add in the onion and sauté for 2-3 minutes. Add in the peppers, mushrooms, broccolini and the garlic and sauté for another 2-3 minutes.  Add in the leafy greens and sauté until they have wilted. 
  3. Add in the s/p and the fresh or dried herbs of choice
  4. Whisk the milk and the eggs together and cheese if using. Add in the nutritional yeast and stir. 
  5. Blend the veggie mixture with the milk and pour into the pie dish (to save one step, I measured out the milk in a large measuring cup and added in the eggs and yeast. Then I poured this and the veggie blend right into the pie dish and give it a good stir in the dish.)
  6. Bake for 50-60 minutes (mine in a convection oven took 45) until top is lightly browned.
  7. Serve hot or cold.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Herb Seasoned Chicken Legs

 

 

thai chicken pic 2

Herb Seasoned Chicken Legs

Ingredients

  • Roughly 6-8 chicken legs with skin on
  • ¼ cup cilantro (or one small bunch)
  • ¼ c. parsley (or one small bunch)
  • 2 cloves garlic
  • 2 T. fish sauce
  • ¼ c. lemon juice
  • ½ inch piece of ginger root sliced
  • 1 shallot sliced
  • 2 T. avocado or coconut oil
  • 2 T. coconut aminos
  • 1 T. honey
  • 2 T. coconut milk

Directions

  1. Line a baking dish with parchment and layer in the chicken legs. Preheat oven to 370 degrees F.
  2. Place all other ingredients into a food processor and pulse until everything is chopped and incorporated.
  3. Pour sauce evenly over the chicken. It is not a thick liquid so you may need to pick up some of the herbed liquid and place it on top of the chicken. 
  4. Bake for 30 minutes. Flip over and spoon some sauce on the chicken and cook for another 30 minutes.  The chicken should have a nice brown color to it.  There should be some sauce left at bottom of pan-if so, rub the chicken legs in this before removing for extra flavor. 
  5. Enjoy hold or cold!

Note: I didn’t have non dairy milk one time so  I used goat milk kefir-still tasted great!  Try adding in or swapping out for other herbs you have on hand.

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Roasted Red Potato Salad

Roasted Red Potato Salad

roasted potato salad

Makes about 8 cups

Gluten, dairy and Soy free

Roasting the potatoes first gives this added flavor and is a nice twist from the traditional potato salad. This recipe can also be egg free if you use an egg free mayo. 

Ingredients

  • 12-15 small to medium size Baby red potatoes (not the large ones) or baby gold potatoes or a mixture (buy organic white potatoes)
  • 3 T. avocado oil
  • Dash sea salt and pepper
  • 2-3 stalks celery
  • 1 c. chopped carrots
  • ¼ c. chopped red onion
  • 2 T. chopped fresh parsley
  • 1 T. fresh chopped rosemary
  • 1/3 c. mayo (I like Primal Kitchen Avocado Mayo)
  • 1 T. ACV

Directions

  1. Preheat oven to 450 degrees F. Cut up the potatoes into cubes and place on parchment lined baking tray. Drizzle with the avocado oil and season with s/p.
  2. Bake 20-25 minutes or until they are soft and browned. Let cool
  3. While they are cooking, mix together the celery, carrots, red onion, parsley and rosemary. Add in the cooled potatoes.  Mix in the mayo and the ACV. Serve as is or chill for one hour. 

Note: you can mix up this recipe by trying different herbs, using sweet potatoes, adding chopped sweet peppers or adding in hard boiled eggs.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information and to sign up for the Tru Foods monthly newsletter visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Lemon Poppy Seed Bread GF Paleo

Lemon Poppy Seed Bread

Gluten, soy, dairy free, Paleo Friendly

This was a nice Spring Treat that I made recently for Easter.  It was very easy to make. Very moist!

poppy seed bread

 

Ingredients

  • ½ c. coconut flour
  • ½ tapioca flour
  • 1/8 c. poppy seeds (I used a little more)
  • ¾ t. baking soda
  • Dash sea salt
  • 1 T. grated lemon zest
  • 6 pasture raised eggs
  • ½ c. maple syrup
  • ¼ lemon juice (not from concentrate)
  • 1 t. vanilla extract

Directions

  1. Preheat oven to 350 degrees. Blend together the coconut flour through to the zest.
  2. In a separate bowl whisk, together the eggs through the lemon juice
  3. Add the wet ingredients to the dry. It at first will look like thin liquid but coconut flour is highly absorbent so give it a minute and it will thicken up
  4. Line a 8×8 tray with parchment paper. Pour in the batter
  5. Bake for 30-35 minutes-watch so that it does not burn. (35 was too long in my oven)

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Millet Peanut Butter Chocolate Chip Cookie

Millet Chocolate Chip Cookies with Peanut Butter

By Karen Brennan, MSW, NC, Herbalist, BCHN ®

A sweet treat to have on occasion that is gluten free but also does not contain brown rice flour.  Many GF products contain brown rice flour which is high in arsenic so it is best to limit the amount of brown rice and brown rice flour if eating a GF diet.  See my article on the benefits of millet http://trufoodsnutrition.com/10-reasons-why-you-should-add-this-grain-seed-into-your-diet/

millet cookie above

Ingredients

  • ½ c. coconut sugar
  • ½ c. organic brown sugar
  • 1 c. peanut butter (or try with almond butter)
  • ½ c. grass fed butter softened (or if DF use spectrum)
  • 1 pasture raised egg
  • 1 /2 T. pure vanilla extract
  • ¾ c. millet flour
  • ¼ c. arrow root starch
  • ½ tsp. baking soda
  • ½ tsp baking powder
  • 1/2 tsp. xanthan gum
  • Dash sea salt
    • 1 c. dark chocolate chips (I like Lily’s or Enjoy Life chocolate chip brands)

millet cookie dough

Directions

  1. Cream the butter with the sugars and the peanut butter. Add the egg and blend
  2. In a separate bowl, whisk the flour, starch, baking soda and powder and salt
  3. Add the dry ingredients into the wet ingredients and combine well
  4. Add in the dark chocolate.
  5. Wrap the dough in parchment paper and chill in fridge for at least 30 minutes
  6. Place dough on parchment lined cookie tray and bake for 12 minutes at 350 degrees F.

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Chinese Chicken Dish-a Healthier Version of General Tso’s

Chinese Chicken

(General Tso’s chicken revised)

Gluten, soy and dairy freetzao chicken 2

 

If you like takeout Chinese food, here is a healthier substitute for General Tso’s chicken dish. You can use store bought hoisin sauce but I made my own and the recipe for that is below.  (I opted to make my own as I wanted to avoid soy in this recipe)

Ingredients

  • 1 pound organic chicken cut into small pieces
  • 2 T. non -GMO cornstarch plus 1 t. (or use arrowroot)
  • 1 t. sesame seed oil
  • 2 cloves garlic chopped
  • 1 small piece of ginger root, peeled and chopped
  • 2 T. coconut aminos
  • 1/2 c. organic chicken broth (or bone broth)
  • 1 T. rice wine vinegar
  • 2 T. tomato paste
  • 2 t. hoisin sauce (see recipe below)
  • 1 t. pure grade B maple syrup or local honey
  • 2 T. water
  • 2 T. sesame seeds

Directions

  1. Preheat oven to 375
  2. Coat the chicken with the 2 T. of the cornstarch.
  3. Place the chicken on a parchment lined tray and place in oven for 12-15 minutes
  4. Meanwhile, in a pan, heat the oil and add in the garlic and ginger and cook for 1-2 minutes
  5. Add in the coconut aminos, broth, vinegar, paste, hoisin sauce, and maple syrup. Bring this to a boil
  6. Reduce the heat to medium and continue to cook for 4 to 5 minutes
  7. Blend the 1 t. corn starch with the 2 T. water and add to the sauce and blend well.
  8. Boil for 3 to 4 minutes
  9. Add in the chicken
  10. Sprinkle with sesame seeds if desired right before serving
  11. Serve with basmati white rice and sautéed vegetables

Hoisin Sauce

Ingredients

  • 4 T. coconut aminos
  • 2 T. peanut butter (or can use black bean paste)
  • 1 T. honey
  • 2 t. rice vinegar
  • 1 clove garlic chopped
  • 2 t. sesame seed oil
  • Dash pepper
  • 1 t. Chinese hot sauce (I did not add this in to mine as I don’t like spicy)

Blend all ingredients together. Use amount needed for recipe. Store rest in mason jar in fridge.

 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition, and author of the Tru Foods Depression Free Nutrition Guide E book http://trufoodsnutrition.com/tru-foods-nutrition-and-supplement-plan-for-depression-e-book/  (and now in hard copy too http://trufoodsnutrition.com/ ) and owner of Tru Foods Nutrition Services LLC, will help you get to the root causes of your health conditions with an individualized plan instead of symptom management so that you can feel better finally!
 For more information visit  www.trufoodsnutrition.com or call 303-522-0381

Like this information? Know someone who can benefit from it?  Please share!

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Tenth Recipe of Christmas: Roasted Red Beet Hummus

Roasted Red Beet Hummus

hummus-beet-root

This is one of my favorite “dip” recipes.  If I’m going to a party I usually bring this! 

Makes about 3 cups

Gluten free/vegan

Provided from www.deliciousliving.com

 

Ingredients:

  • 1 pound red beets; washed, peeled and cut into chunks
  • Avocado Olive oil for drizzling
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 3 gloves garlic
  • ¼ c. tahini
  • ¼ c. fresh lemon juice
  • 1 T. ground cumin
  • 2 T. olive oil
  • ½ t. sea or Himalayan salt

*omit beets for basic hummus

 

Directions

  1. Preheat oven to 400 degrees
  2. Place beet chunks on a baking sheet, drizzle with olive oil and sprinkle w/ salt and pepper. Roast for 30 to 40 minutes or until tender. Allow to cool slightly;
  3. Transfer roasted beets to food processor and add all remaining ingredients. Blend until creamy, scraping down sides as needed. Adjust taste w/ lemon juice and salt as needed; serve w/assortment of fresh vegetables

 

Notes:

Recipe can be refrigerated for up to 3 days.  It also freezes well. 

Save the beet greens and peels for your mineral broth 

Omit beets and add jarred roasted red peppers for red pepper version

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

 

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Ninth Recipe of Christmas: Herbed Salmon

Herbed Salmon

salmon-herbed

Serves 2

Ingredients

  • 2 salmon filets
  • s/p to taste
  • 2 T. EVOO
  • 1 clove garlic minced
  • 1 t. lemon juice
  • ½ t. lemon zest
  • 2 t. thyme
  • 1 T. melted grass fed butter

Directions

  1. Sprinkle the s/p on the salmon filets
  2. Place 1 T. oil into a deep dish and add in the garlic, lemon juice, zest and 1t. of the thyme.
  3. Place the salmon in the dish and turn it around to coat well with the marinade
  4. Let this stand for 15 minutes
  5. Heat a skillet and coat with 1 T. EVOO
  6. Cook for 5 minutes on medium heat per side
  7. Add the rest of the thyme to the melted butter and mix well. Drizzle this onto the cooked salmon and serve.

Free Nutrition Seminar to start the year off right coming up on Jan. 15th, 2017.  Go to https://facebook.com/Trufoodsnutrition

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Eighth Recipe of Christmas: Quinoa with Herbs and Vegetbales

Quinoa with Herbs and Vegetables

This makes a great side dish. Make plenty so that you can add protein to the quinoa and take to work for lunch the next day.

quinoa-recipe

Ingredients

  • 1 c. quinoa
  • 3 T. EVOO
  • 1 onion diced
  • 2 cloves garlic minced
  • 1 c. peas (fresh or frozen)
  • Dash sea salt
  • 1 t. dried oregano
  • 1 t. thyme leaves
  • 1 t. dried rosemary
  • 2 c. chicken broth or bone broth
  • ½ c. chopped fresh parsley
  • 2 T. almond slivers

Directions

  1. Rinse the quinoa by placing it in a fine mesh strainer and running it under water for a minute. Let it drain while you cook the onions
  2. Heat 2 tablespoons EVOO on medium high heat in your skillet. Add the chopped onion and sauté until it is slightly brown.  Add the quinoa and stir for a couple minutes until the quinoa is lightly toasted. 
  3. Push the quinoa to the side and add in the other tablespoon of EVOO. Add in the minced garlic and the herbs. Sauté for 30 seconds. 
  4. Add in the broth, peas and salt and stir. Cover with a lid and bring to a boil, then let it simmer for about 20 minutes. 
  5. Check now. All the liquid should be gone.  If the quinoa is too hard then add a little more liquid and let it simmer a few more minutes. 
  6. Stir in the parsley and the almonds and serve. Serve with protein and a vegetable.  Use the leftovers to make a quinoa bowl for next days lunch. 

Free Nutrition Seminar to start the year off right coming up on Jan. 15th, 2017.  Go to https://facebook.com/Trufoodsnutrition

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Sixth Recipe of Christmas: Roasted Cauliflower with Nutritional Yeast

Cauliflower with Nutritional Yeast and Garlic

cauliflower-cooked

Ingredients

  • 1 large head cauliflower

  • 1-2 T. avocado oil

  • 1 T. potato starch

  • 1-2 T. nutritional yeast

  • s/p to taste

  • 1 clove garlic minced

Directions

  1. Preheat oven to 450. Line cookie sheet with parchment

  2. Chop of cauliflower into small florets and place in bowl

  3. Blend the rest of the ingredients together in a small bowl. Add in the cauliflower and stir to get the cauliflower coated with the ingredients. Spread the cauliflower onto your cookie sheet. 

  4. Place in oven for 20-30 minutes. At the halfway point in the time check on the cauliflower and give it a stir. 

Note

  • Oven times vary so check that it does not burn. In my oven, I need about 22 minutes. 

  • Nutritional yeast: I use the full 2 tablespoons as I like the flavor (has a cheesy taste). If you have never used it before you may want to start with one tablespoon. 

  • Oil: depending on the size of the cauliflower head, you may need less or more oil. You be the judge. 

nutritional-yeast

Nutritional Yeast Benefits: This is considered a “super food” or a “booster food”.  You only need small amounts to add to a food to give it a boost of nutrients.  It provides extra protein and B vitamins to your food that you add it onto. Sprinkle it onto salads, veggies, popcorn, into rice and quinoa dishes and much more!  It has a cheesy taste to it.  It has also been shown to boost the immune system when given to athletes after workouts (immune system dips after strenuous workouts) You can find nutritional yeast in your local health food store.  This is NOT the same as Brewer’s Yeast!

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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