After that cruise I went on this week, I have been eating super clean with my wheatgrass juice in the morning; my decaffeinated green tea; my green juice and a dinner with no additives or sugar in the food to make it "taste good".  I made myself a delicious, high protein LEMON-HERB SARDINE SALAD.  It's funny but I always have canned wild salmon, wild tuna and sardines in the cupboard and I forget about them.  I'm so glad to have made this beautiful salad.  It hit the spot.  So simple.  Sardines are one of the highest sources of Vitamin B12 on the planet which is so important in supporting cardiovascular health.  It is also high in Omega-3 Fatty Acids to help prevent heart disease.  A nice cup of soup and the Lemon-Herb Sardine Salad is a complete meal, so delicious and so nutritious.  Enjoy!!!

​          LEMON-HERB SARDINE SALAD

2 Tablespoons Extra Virgin Olive Oil
1 teaspoon grated Lemon Zest
Juice of one Lemon
1 teaspoon Dijon Mustard
1 Tablespoon Capers (I love capers and olives)
2 Tablespoons chopped Fresh Parsley
​1 Tablespoon chopped Fresh Tarragon
2 ribs finely chopped Celery
Salt and Pepper to taste
2 cans Wild Sardines in Olive Oil
1 bunch chopped Romaine Lettuce for serving

1)  In a small bowl combine Extra Virgin Olive Oil, Lemon Zest, the Juice of one Lemon and Dijon Mustard.  Set aside.
2)  In a large bowl, add the chopped Lettuce, Celery, Capers, Parsley and Tarragon.  Toss well.  Season with Salt and Pepper to taste.
3)  When serving, dish out the contents of the large bowl into a large plates.  Carefully place the whole Sardines on top of each salad and pour the dressing on top of that.  Quick and easy.  Bon Appetit!!!

I just got back from a 2 day cruise to the Bahamas starting from West Palm Beach to Grand Bahama and back.  It was my first cruise in my life.  I really can't say much for the cruise.  It was uneventful.  The food was horrible and what the ship offered by way of entertainment had clearly no frills.  The next time I go on a cruise I'm going with a friend on a luxury cruise.  This cruise was filled with people right out of the Golden Coral and all you can eat Chinese Buffets.  Even though it was totally disappointing I ate myself silly with carbs and sugar.  Boy did I pay a price.  Today I started a major cleanse with clean foods and green juices.  I'm featuring a GREEN SMOOTHIE.  As much as I was tempted to eat the food on the cruise, I couldn't wait to get home and start eating clean again.  When my body is so use to eating well, I can feel the effects immediately of not eating healthy.  I'm back in my game folks and on a roll.  Sometimes I just have to fall off in order to be even more committed.  I'll keep you posted.

                       GREEN SMOOTHIE

1 cup Unsweetened Coconut Milk (Almond Milk, Oat Milk, Cashew Milk)
1 Tablespoon Lemon Juice
1 scoop Plant Based Protein Powder
1/2 cup Frozen Wild Blueberries (or any Berry)
1 teaspoon Green Powder (Wheatgrass, Spirulina, Moringa, Kale) 
Ice Cubes (optional)

Place all the ingredients in a high speed blender.  If you want a thicker smoothie, add Ice Cubes.  Enjoy!!

This will be my last Tip of the Day until Friday 11/29.  I'm going on a cruise and eat myself silly.  Isn't that what people do on cruises?  Buffets 24/7.  Glad to only go for 3 days.  My stomach couldn't take any more.  Today I get to feature one of my heartfelt recipes which is HERB ROASTED TURKEY THIGHS WITH ROASTED ACORN SQUASH.  I know that I'm a bit unconventional featuring just the thighs during this Thanksgiving week but some folks don't choose to make a huge turkey.  For those who want something different, the thigh meat is so tender and juicy.  I think a wonderful companion is the Acorn Squash.  I want to wish everyone who is reading this blog a wonderful, healthy holiday.  Since I speak the Holistic language, be kind to others, love yourself, do good things for yourself, surround yourself with people who accept and love you.  That is the whole package.  Peace!!

          HERB ROASTED TURKEY THIGHS
          WITH ROASTED ACORN SQUASH

1 1/2  pounds Turkey Thighs, lightly trimmed of fat and cut in half if very large (if not boneless you may have to cut through a bone)
1/3 cup chopped Italian Parsley
4 cloves Garlic, minced
2 Tablespoons Dijon Mustard
2 Tablespoons Olive Juice from the pitted Kalamata Olives
1 Tablespoon Extra Virgin Olive Oil
Salt and Pepper
2 small Acorn Squash, cut into 1/2 inch wedges
1/2 large Sweet Onion, thinly sliced
1 cup pitted Kalamata Olives, sliced in half the long way
2 Tablespoons Extra Virgin Olive Oil
Salt and Pepper to taste

1)  Mix the Italian Parsley, Garlic, Dijon Mustard, Olive Juice, Salt and Pepper to taste and Extra Virgin Olive Oil in a large bowl and marinate the Turkey Thighs at room temperature for at least 1 hour.  Preheat the oven to 425 degrees when Turkey is ready.
2)  Put the Acorn Squash section, Sweet Onions and Olives in a 9x13 baking dish and toss with the 2 Tablespoons of Extra Virgin Olive Oil.  Spread in an even layer and place the Turkey Thighs on top of the Squash mixture.   
3) Bake for at least 35 minutes and test if the Thigh juices run clear and the internal temperature is 165 degrees.  If the top is not quite brown you can flip the oven to broil for a few minutes.  Serve and Enjoy!!!

Do you want an incredibly elegant desert to serve during the holidays or for a beautiful dinner party?  Well my answer to that question is STUFFED FIGS WITH A RASPBERRY AND TOPPED  WITH GOAT CHEESE AND RASPBERRY SAUCE.  My friend Chris asked me to cook for 2 couples for a very festive and lovely dinner party.  Along with the Chocolate Mousse I served for dessert, I served a platter of this dessert, very French since the French eat cheese and fruit at the end of a meal.  When I visited Israel one summer I couldn't believe the size of the figs.  They were just a bit smaller than  baseballs and as fresh as the day they were picked.  I have always loved dried figs.  They are my favorite fruit, bar none (except maybe pomegranates which is another story). When I began eating the fresh ones, the wheels of my creative mind started turning and I came up with this dessert.  They are chock full of Vitamins A, C, K, B, potassium, magnesium, copper and zinc.  They are sold at this time of the year in your supermarket.  So, take advantage of this delicacy and display this gorgeous dessert on your table.  Your friends will love it.

   STUFFED FIGS WITH A RASPBERRY AND
​             TOPPED WITH GOAT CHEESE
               AND A RASPBERRY SAUCE

1 dozen Fresh Figs
1 basket large Fresh Raspberries, 12 removed and set aside
Coconut Oil Spray
Goat Cheese (or Almond Feta Cheese)
Honey or Lakanto Maple Flavored Syrup
Fresh Mint

1)  Cut the stem off the top of the Figs.  Then cut an "X" on the top of the fig where the knife only goes 1/2 inch deep.
2)  Carefully open the top of the Fig and insert a whole Raspberry.  Try to keep the Raspberry whole.  Place in a 350 degree oven for 20 minutes until the firm Fresh Fig and Raspberry becomes soft. Set aside to cool completely.  Then chill.  Before serving sprinkle some Goat Cheese (or Vegan alternative) on top of each Fig.
3)  Meanwhile, dump the rest of the basket of Raspberries into a small bowl.  Using a potato masher, mash the Raspberries until the seeds start dislodging from the meat of the Raspberry. 
4)  Using a fine mesh strainer, pour the puree into the strainer over a bowl and scrape the raspberry mixture against the strainer with a rubber spatula. The end result should be a sauce devoid of seeds.  Add some sweetener to the sauce and pour over the chilled Figs.  
5)  Cut the Mint Leaves in very thin slices (called chiffonade) and sprinkle over the Figs.  Absolutely elegant and delicious.  For Vegans, there is a product made of almonds that has the consistency of feta cheese.  Use that instead of Goat Cheese.  This also works well for Kosher at the end of a meat meal.

During this holiday season, it is important to accumulate some good recipes for appetizers.  Sometimes you have guests coming over, and you don't want to serve a full meal, just drinks and small plates.  Today I'm featuring TUSCAN WHITE BEAN SLIDERS.  I ran across this recipe a couple years ago, and I've been making these Gluten Free (or not) delicacies which can also be made Vegan.  The recipe requires an Egg in order to bind the ingredients together, but you can use Flax or Chia Seeds for the binder just as easily.  You can serve these Sliders with the condiment of your choice, however I am featuring a BASIL AOLI for dipping or smearing.  These Sliders can be either served by themselves or on a mini bun that is Gluten Free or not.  It's nice to serve a little something wonderful for your guests and this recipe is perfect.  They will absolutely love them.  When I serve this appetizer, I make a whole bunch of caramelized onions to throw on top of each Slider.  Unbelievable!!

          TUSCAN WHITE BEAN SLIDERS

1/2 cup Gluten Free Dry Oats
1/4 medium Sweet Onion, roughly chopped
1 large Carrot, roughly chopped
3 large cloves Garlic, minced
5-6 large Fresh Basil Leaves or a few sprigs of Fresh Rosemary
1 can Cannellini Beans or Garbanzo Beans, drained
Salt and Pepper, to taste
1 large Free Range Egg (or for Vegans 1 teaspoon Flax or Chia Seeds to 3 teaspoons water.  Let stand for 10 minutes)
Coconut Oil for cooking

1)  Place the Oats in a food processor fitted with an "S" blade and pulse until it turns into a coarse powder.  Transfer to a mixing bowl and set aside.
2)  Place the Onions, Carrot, Garlic, Beans and Herbs in the food processor and pulse until well broken down, not pureed.  Add to the Oats.  Season with Salt and Pepper.  Add the Egg (or Flax or Chia Seeds in Water), mix well  and allow the mixture to sit for 20 minutes so the Oats can absorb some of the moisture.
3)  Heat a large skillet on medium heat and add the Coconut Oil.  Form the burger mixture into 8 equal sized balls and flatten into patties, about 3 inches across and 1 inch thick.  
4)  Cook until brown and firm to the touch, about 4-5 mintues on each side.  Serve by themselves or on a mini bun.
BASIL AOLI
1/2 packed cup roughly chopped Basil Leaves
2 large Cloves Garlic, minced
1/3 cup Coconut Milk (full fat)
1/4 cup Almonds
1 Tablespoon Extra Virgin Olive Oil
Juice of 1/2 Lemon
1 good pinch of Salt

Place all the ingredients into a blender and blend on high until smooth.  Taste and adjust the Salt and Lemon if necessary.    

I don't think in 76 Tips of the Day that I have featured any wonderful sandwiches.  Today it's BROCCOLI AVOCADO GRILLED CHEESE SANDWICH.  It has Grass Fed Organic Butter and Organic Cheddar Cheese as part of the ingredients, however, Vegans or anyone that does not do dairy products, due to lactose issues or beliefs, can substitute alternatives.  Grilled Cheese Sandwiches are part of the American culture.  It is comfort food.  I had one client that I worked with for 6 months.  Every time I was at her home she had me make at least a dozen that she could warm up and eat.  The nutritional value of broccoli can cover a page.  To list just a few, it is high in Vitamins C and K, folic acid, potassium and fiber.  It is a vegetable that the kids love and coupled with cheese definitely makes it a winner.  Also the avocado, rich in Vitamins A, D, C and B6, calcium, iron and magnesium is a good source of fat.  This recipe is just a different way to make a toasted cheese sandwich and definitely worth exploring.   

​    BROCCOLI AVOCADO GRILLED CHEESE

2 Tablespoons Grass Fed Organic Butter, softened and divided or Vegan alternative
1/4 medium Red Onion, thinly spiced
2 cloves Garlic, minced
1 1/4 cups Broccoli, finely chopped after cooked in boiling water
4 slices of Whole Grain Bread from a loaf that is oversized so you can get a very large slice or slices of Gluten Free Bread
1/4 cup Goat Cheese at room temperature, or Vegan alternative
Cheddar, Swiss or Gouda slices or Vegan alternative
1 ripe Avocado, mashed

1)  Bring water to a boil and add the Broccoli Florets.  Cook until soft.  Remove and chop the Broccoli into small pieces
2)  In a skillet add 1 Tablespoon Grass Fed Butter, Onion and Garlic and cook until Onions are soft and translucent.  Add the chopped Broccoli.  Saute for another minute and then remove from the heat.  
3)  Spread the remaining Butter on one side of the Bread.  Flip them over and spread the softened Goat Cheese.  Then spread the mashed Avocado on top of the Goat Cheese.  
4)  Divide the Broccoli mixture between the two slices of bread that are topped with the Goat Cheese and Avocado.  Then top the Broccoli with a slice of cheese and then with the remaining slice of bread.  Lightly butter the top of the bread. 
5)  In a non-stick skillet carefully place the sandwiches in a pan and cook on one side that you recently buttered and cook until golden brown.  Press down firmly with the top of a spatula and then flip and finish cooking on the other side.  Remove, cut in half and serve.  The kids and grown up kids will love it.

I've been thinking of this soup because it's the holidays.  Haven't made it since last year and it screams Thanksgiving.  Today I'm featuring CURRIED PUMPKIN SOUP.  I don't know why I wait so long to make this recipe.  I guess it must be sacred to the holiday.  Actually even if there are no Pumpkins around, you can certainly substitute Acorn Squash or Butternut Squash.  My Father was in India for 4 years during WWII.  He was a cook and brought back with him a love of Indian cuisine.  Everyone to this day in our family loves Indian food.  The turmeric in curry, coconut milk, ginger that are indicative of Indian food are all there in this recipe.  You really can't top turmeric as a cancer fighting spice. It is high in Vitamin B6, calcium, magnesium, potassium, Vitamin K, Vitamin E and high in fiber.  You really can't go wrong with this soup.  I attended a formal dinner party one year where the host scraped out 8 miniature pumpkins, retained the shells and filled them with hot Pumpkin Soup.  It was a huge hit.  

                 CURRIED PUMPKIN SOUP

3 Tablespoons Coconut Oil
1 large Red Onion, medium dice
4 large Cloves Garlic, roughly chopped
2 inch piece of Ginger, grated not washed if organic
3 Tablespoons Curry Powder
1 heaping teaspoon Garam Masala*
3 pound Pumpkins, peeled and cut into cubes
3-4 cups Vegetable Broth
1 can Coconut Milk, full fat
Salt and Pepper to taste
A squeeze of either Maple Syrup or Lacanto Maple Flavored Syrup if you like a sweeter soup

1)  Heat the Coconut Oil in a large soup pot and add the Sweet Onions, Garlic and Ginger.  Saute for 3-4 minutes until softened and then add the spices and cook until fragrant, stirring frequently so the spices don't burn for 2 more minutes.
2)  Add the Broth and Coconut Milk and bring to a boil.  Reduce the heat to simmer, cover and cook about 20 minutes until the Pumpkin is soft.  
3)  Using a good blender, blend the soup in batches until smooth.  If the soup is too thick, add more Broth.  Adjust the seasonings by adding Salt and Pepper to taste and the sweetener, if you desire.  Happy Holidays my dear friends!!

If you live in South Florida or pretty much anywhere in the United States where there is a Latin culture, ARROZ CON POLLO (Chicken with Rice) is a staple.  Throughout Mexico, Central and South America and some of the Carribean Islands, each country has their own way of doing this dish.  I moved to South Florida initially back in 1981 and this was the first time I was exposed to the Cuban version.  The Cuban culture is very strong here and many wonderful dishes have been brought with the people who have left Cuba.  I always seem to change bits and pieces of most recipes to fit with a healthy lifestyle.  I am sure that many of you have had Arroz Con Pollo before but it is fun and exciting to create it at home for your family and friends.  Salud!!!

  ARROZ CON POLLO (CHICKEN WITH RICE)

2 1/2 pounds skinless, boneless Chicken Thighs or Breasts, cut into 3 inch squares
1 teaspoon dried Oregano
1 teaspoon ground Cumin
Ground Black Pepper
2 Tablespoons fresh Lime Juice
2 Tablespoons Extra Virgin Olive Oil
2 teaspoons Annatto Seeds (found in Publix where Badia spices are located) or 1 teaspoon Saffron threads
1 medium Sweet Onion, chopped
1 Red Bell Pepper, chopped
3 cloves Garlic, minced
3 Tablespoons chopped Cilantro
1 small Tomato, seeded and chopped
1 cup dry White Wine
1/2 cup Beer
1 Tablespoon Tomato Paste
3 1/2 cups Chicken Broth (I recommend Bone Broth)
2 cups uncooked Brown Rice, cooked with 4 cups water
1/2 cup Green Olives with Pimientos, sliced
1 cup Frozen Green Peas
1/2 cup chopped Red Pimientos

1)  In a large bowl, combine the Chicken, Oregano, Cumin, 1/2 teaspoon Black Pepper and Lime Juice.  Cover and refrigerate for at least 20 minutes.  
2)  Heat the Extra Virgin Olive Oil in a large deep ovenproof skillet over medium heat and add the Annatto Seeds. Cook for 3 minutes until the oil turns red and the seeds begin to crackle, then remove the seeds and discard.  Add the Onions, Red Bell Pepper, Garlic and Cilantro.  Cook for 3 minutes until the Onions are translucent.  Add the chopped Tomato and cook another minute.  Add the Chicken and cook for 3 minutes until it begins to change color from raw.  Add the Wine and Beer at this time and bring to a boil.
3)  Add the Tomato Paste and the broth.  Bring to a boil and season with Salt and Pepper to taste.  Stir in the cooked Brown Rice and cook the dish at a simmer.  If the rice absorbs too much of the Broth, add more.  
4)  During the last 5 mintues of cooking, add the Olives, Peas and Pimientos.  An incredible meal.  Delisioso!!!!

Today's recipe is directed to the carnivores.  It is HERBED CRUSTED RACK OF LAMB.  I know I have been trying hard to feature recipes and tips that all people can benefit from, no matter what philosophy about food they have.  I think it's time to share this recipe that I have made frequently for my clients who eat meat.  I know, as a Jew, we ate a lot of meat when I was growing up in the 50's and 60's.  In our household, lamb was first choice.  Many claim they don't like lamb because it has such a strong, gamey taste, but I guess I was use to it and always loved it.  This recipe is made with lots of fresh herbs and other healthy ingredients and calms that strong taste.  Please keep an open and inclusive mind to accept others even if you don't agree with their ways.  I want to reach out to everyone. I really love making this dish, along with some roasted asparagus and cauliflower mash.  Enjoy!!

          HERB CRUSTED RACK OF LAMB

1/4 cup fresh minced Curley or Flat Parsley
1/4 cup fresh minced Tarragon
1/4 cup fresh minced Rosemary
1 cup Gluten Free Bread Crumbs
1 Tablespoon plus 1 teaspoon minced Garlic
1 1/2 Tablespoons pitted Kalamata Olives, minced
1/2 cup Extra Virgin Olive Oil
Salt and Pepper, to taste
1 Rack of Lamb, French cut, 2 - 2 1/2 pounds
2 Tablespoons Dijon Mustard

1)  Preheat the oven to 450 degrees
2)  Combine in a small bowl all Fresh Herbs, minced Garlic, Gluten Free Bread Crumbs, Kalamata Olives and season with Salt and Pepper.  Set aside.
3)  In a large skillet, pour the remaining 3 Tablespoons Extra Virgin Olive Oil until hot but not smoking.  Season the Rack of Lamb on both sides with Salt and Pepper.  Place it in the skillet and cook until crispy brown on both sides, about 7 minutes total.  
4)  Remove the Rack of Lamb from the pan and carefully and liberally brush the top of the chops, avoiding the bones.  It is the section right over the eye of the chop, not the underside of the chop.  Gently pat the herb mixture over the mustard.  
5)  Place the Mustard and Herb covered Rack of Lamb, herb side up, and cook in the preheated oven until the rack reaches an internal temperature of 130 degrees (medium rare) or 135 (more medium) for about 10-15 minutes, depending how fat the rack is.  Allow the rack to rest 10 minutes, covered with aliminum foil, to retain its juices. Cut each chop at the bone to serve.  Enjoy!!!  So juicy and so delicious.