Today feels like a poultry day and a Stuffed Chicken Breast Cutlet is perfect.  It is  a lean protein and perfect for any way of eating whether it be KETO, Paleo, weight loss or for no reason at all.  It can be made Kosher also by using a vegetable spread instead of butter and vegan cheese slices.  The cutlet is one half of the breast either pounded thin or cut lengthwise into the thick part of the breast, making sure not to completely cut the breast all the way.  This technique is called "butterfly".  Leave at least 1/2 inch before the opposite edge and then open it up to a thinner piece of breast meat that it is easy to stuff and roll up or fold.  You want to make sure you don't overcook it because it becomes dry and rubbery since there is little fat in the breast.  This recipe when stuffed provides a juicy and flavorful experience and is a hit at any lunch or dinner.  It's also great for the finicky eaters in the family because with the stuffing, you can omit some ingredients and add others.  

​   STUFFED CHICKEN BREAST CUTLET
4 Chicken Breast Cutlets with no tears or four half Breasts pounded thin or butterflied
4 slices Smoked Gouda Cheese or more
Extra Virgin Olive Oil spray
4 one inch wide strips of Roasted Red Bell Pepper
16 Artichoke Heart quarters
1 package thawed Chopped Spinach, liquid squeezed out
3 Tablespoons Extra Virgin Olive Oil
1 Lemon, juice and zest
1 cup Chicken Broth
1/4 cup Dry White Wine
3 Tablespoons Butter 
Salt and Pepper
Granulated Garlic
Chopped Fresh Basil Leaves

1)  Lay the chicken on a cutting board and sprinkle with Salt, Pepper and Granulated Garlic and spray with Olive Oil spray on both sides.  
2)  On one half of the cutlet place one slice of Smoked Gouda. Then, one strip of Roasted Red Bell Pepper, 4 quarters of Artichoke Hearts (evenly distributed) and Spinach on top of the cheese.  If you like lots of cheese, place another piece on top of the filling.  
3)  Fold the empty side of the cutlet over the other side with the filling.  Seal the edges with toothpicks as if you are sewing a button, in and out.  
4)  In an oven proof  non stick skillet with Extra Virgin Olive Oil over medium high heat, brown the cutlets only for 1 minute on each side.  Don't overcook.  
5)  Transfer the skillet into a preheated 425 degree oven for 8-10 minutes only, no longer.
6)  Finally in a small saucepan over medium heat, add the Chicken Broth, White Wine, Lemon Juice and Zest with salt and pepper to taste.  Bring to a boil  and then down to a simmer, and Cook for 5 minutes. Add the Butter, stirring constantly until melted to form a thick gravy.  Pour over the Chicken Cutlets and sprinkle fresh chopped Basil on top.  A healthy meal fit for royalty of which we all are.

NOTE:  When the cutlets are in the oven, check after 8 minutes by cutting into a cutlet at its edge to check if it is no long pink.  It is important to not overcook. Watch carefully.

Today is one of my favorite recipes with Black Beans called Southwestern Black Bean and Corn Salad.  Black Beans are loaded with fiber and protein.  Just one half cup of black beans contains 15 grams of protein.  I tend to shy away from putting corn into my recipes because so much of it is genetically modified.  If you can get raw, organic corn on the cob that would be ideal.  I have seen it in the produce section at Whole Foods Market in the past, not often.  However, for this recipe you can buy frozen organic corn.  The secret to this recipe is the whole cumin seed which gives the salad such a unique nutty taste and a fragrance that can't be beat.  I know you'll make this again and again.  It's a great addition to a backyard barbecue.  

☺

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SOUTHWESTERN BLACK BEAN & CORN SALAD
2 - 15 oz cans of Black Beans, rinsed & drained
2 cups fresh Corn off the cob (2-3 ears or frozen)
2 cloves Garlic, minced
1/2 cup Red Onion, diced
1 -2 Tablespoons Braggs Liquid Amino (to taste)
1 medium Red Bell Pepper, diced
1 Tablespoon Toasted Sesame Oil
1/4 cup fresh Lime Juice (2-3 limes)
3 teaspoons toasted Cumin Seeds
1/2 cup fresh Cilantro, rough chopped
1/4 teaspoon crushed Red Pepper (optional)
3 Organic Corn Tortillas, cut in thin strips & baked until crisp

1)  In a 350 degree oven, place the thinly cut strips of Corn Tortilla on a sheet pan.  Lightly spray with olive oil spray and bake for 10 minutes until crisp.
2)  Shuck the Corn off the cob and cook the corn in water for at least 2-3 minutes.  Remove from heat, drain and run under cold water and drain again.
3)  In a small dry fry pan, toast the Cumin Seed until they start to pop and become fragrant.  Remove and quickly pour into a small bowl to stop the cooking process.
4)  Rinse and drain the Black Beans and add to a large bowl.  Add the Corn, Garlic, Red Onion, Red Bell Pepper, Lime juice, Cumin Seeds, Cilantro and Crushed Red Pepper (optional) and mix thoroughly. 
5)  Add the Braggs Liquid Amino and Toasted Sesame Oil and adjust to taste.  Serve with a mound of the baked Tortilla Strips on top.  

You to​​BLACK BEAN BURRITOS.  Boy does that recipe bring back memories.  I had a business in the 90's when I lived in St. Louis, MO.  It was called Eddie's Gourmet Delights and was located on the South Side of the city.  There, I manufactured Black Bean Burritos, Tostadas and Egg Rolls, all Vegan and Kosher.  I shipped them all over the country and everyone just loved them.  The business was underfunded and didn't thrive, but the Burritos did.  They are so popular with my clients that it is the first thing they ask for when I am cooking for them.  Vegans can certainly use a Mexican Style Cheddar Cheese and non vegans can of course use the real thing.  If you are Gluten Free, there are tortillas (burrito size) to substitute.  Most people love love love Mexican food anyway and  these Burritos will definitely taste authentic.  You'll think "Mamacita" inspired them with Chef Eddie's twist. Get the small 6" Tortillas for appetizer size Burritos.  You can also add chicken, shrimp, steak, fish or any other animal products.  Don't forget to serve them with some guacamole and salsa.  I'll bet you can't eat just one.  

                 BLACK BEAN BURRITOS

2 cans Black Beans, drained
1 teaspoon ground Cumin
1 Tablespoon ground Chili Powder 
1/4 cup fresh Cilantro Leaves, chopped
2 Garlic cloves, minced
1 rib Celery, chopped
1 medium sweet Onion, chopped
4 ounces Button or Bella Mushrooms, sliced
1 small Red Bell Pepper, chopped
2 Tablespoons Braggs Liquid Amino
2 Tablespoons Extra Virgin Olive Oil
1/4 cup Broccoli Florets, cut very small
1 package Shredded Mexican Blend or Cheddar Cheese (or Mexican or Cheddar style Cheese for Vegans)
6 Stone Ground Whole Wheat Tortillas 12 inches (or Gluten Free Tortillas)

1)  Place Black Beans, Cumin, Chili Powder, Cilantro, Braggs Liquid Amino and Garlic in a food processor and pulse until all ingredients are incorporated, leaving some beans still in chunks.  Transfer to a medium size bowl and set aside.
2)  Pour Olive Oil in a non-stick skillet and add Celery, Onion, Mushrooms, Red Bell Pepper and Broccoli and saute until the vegetables are soft but crispy.  Drain in a colander and carefully press the excess liquid out of the veggies.  Add them to the Black Beans.  Place one Tortilla at a time on the iron rack for a few seconds until the Tortilla is pliable (do not overcook because it becomes crispy and will crack).  You can use a microwave and cook for 10 seconds only.
4)  Place a heaping 1/4 cup of the Black Bean and Veggie mixture in the lower third of the Tortilla along with a small (or big)  handful of cheese.  Fold the bottom of the Tortilla over the mixture and tuck the edge under.  Bring the sides of the Tortilla toward the center.  Finish rolling the tortilla all the way to the top.
5)  Place on a sheet pan and bake for 20 - 30 minutes at 350 degrees.  The outside of the Tortilla should get a light brown.  Salud!!! I always say you're "Noshing your way to health, one bite at a time"​.

Today I'm featuring a KETO friendly Garlic Bread.  I love bread.  Bread does not love my waistline.  Knowing that I had to give up bread in order to lose weight, I grieved.  I could live on bread alone with butter, nut butter and/or jelly.  When I use to go to a restaurant, I would devour the basket of rolls in 5 minutes.  One bite was too many and a thousand never enough.  Folks, does this sound familiar????  Well, I came across this recipe and tailored it into a healthy alternative.  If you're limiting your complex carbs (flour products, sugar and starchy vegetables), then this is perfect for you.  I know I love my Shakshuka (sunny side up eggs over chunky tomato sauce Tip of the Day #16) with bread so I can sop up the sauce.  If you're not into the garlic part, leave out the thyme and garlic.  You will have a delicious plain bread.  If you want a breakfast bread, add blueberries, cinnamon and a bit of Monkfruit sweetener.  You don't have to give up a thing.  Just supplement your life  with something new and you won't feel deprived or "on a diet".

           CAULIFLOWER GARLIC BREAD
3 cups Riced Cauliflower, cook covered in water until soft
6 eggs, separated (yolks in one small bowl & whites in another)
1 1/4 cup Almond Flour (Coconut or Hazelnut also works)
1 Tablespoon Baking Powder
1 teaspoon Himalayan Pink Salt (or Kosher Salt)
6 Tablespoons melted Unsalted Butter (or non dairy alternative)
5 cloves fresh Garlic, minced
1 Tablespoon chopped fresh Thyme
1 Tablespoon chopped fresh flat leaf Parsley
Parmesan Cheese for serving

1)  Preheat the oven to 350 degrees.  Line a 9"x5" loaf pan with parchment paper, spraying the bottom and sides before you lay down the paper.  This allows the paper to stay in place.  Set aside.
2)  Pour the cooked Riced Cauliflower in a strainer lined with a double layer of cheese cloth.  Grab the sides of the cheese cloth and using lots of muscle, squeeze out as much water as you can leaving the Cauliflower pretty dry (don't give up, squeeze more out.  It makes a difference in the final product).  
3)  In a large bowl, pour in the dried Cauliflower,
Almond Flour, Baking Powder, Salt, Thyme, Parsley and Garlic.  Melt the butter and set aside.
4)  Add the Egg Yolks to the large bowl of ingredients and with a hand mixer with 2 beater attachments (or a standing mixer with a flat paddle) mix slowly until combined.  Add the melted Butter to form a thick, pasty content.  Set aside.
5)  In a separate bowl with the whisk attachment or by hand, whisk the Egg Whites long enough to form stiff peaks.  Add 1/4 of the Egg Whites to the large bowl still using the electric mixer.  
6)  Pour the rest of the Egg Whites into the large bowl and using a rubber spatula, by hand, fold the mixture with large strokes, keeping air into the mixture as you fold until you just combine the whites with the rest of the ingredients.  Don't over mix.  This allows the finished loaf to be light, not heavy.
7)  Pour the contents into the lined loaf pan and bake for 45-50 minutes until golden brown and a toothpick comes out clean.  Remove the bread from the pan and place onto a cutting board.  Let it cool.  Serve warm with butter or olive oil and sprinkle some Parmesan Cheese on top.  You'll make a few loaves to freeze I bet.
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NOTE:  You can buy already riced cauliflower at any market either fresh or frozen.  Also it is important to use Egg Whites so the bread is light, not heavy like a brick.  Unfortunately I haven't found a way to eliminate the egg whites and make it Vegan.

When I travel I learn so much about the food of that culture.  It really expands my knowledge and gives my readers more of a repertoire to choose from.  I do this blog because little by little I attract more people to help them in their quest for a healthier lifestyle.  My vision is to create a loving, compassionate and healthy world. I am passionate and look forward to reaching many more people in order to make a bigger difference.  Today my version of one of my favorite recipes comes from Israel.  It is called Shakshuka, a chunky tomato sauce with sunny side up eggs on top.  I had it every morning for breakfast with a cucumber/tomato salad and hummus.  It was really incredible and I am hooked.  It's definitely a KETO friendly food.  Vegetarians who eat eggs will love it too.  By the way, the Marinara in the recipe can be used with pasta dishes or any dish that requires a tomato sauce.  Enjoy!!!!!

 SHAKSHUKA (Eggs in a Spicy Tomato Sauce)

1 - 32 oz. can Crushed Fire Roasted Tomatoes
1 - small can of Tomato Paste
2 Tablespoons Extra Virgin Olive Oil
3 cloves minced Garlic
1 medium sized Onion,  chopped fine
1 - stalk Celery, chopped fine
1/2  Green Pepper, chopped fine
1 - 8 oz. package of White or Baby Bella Mushrooms, sliced
1/4 cup Cabernet Red Wine
2 Tablespoons Braggs Liquid Amino
A sprinkle of Red Pepper Flakes (for some umpfff)
1 teaspoon each dried or 1 1/2 teaspoons fresh Basil, Oregano and Thyme, chopped
1 teaspoon Monkfruit (or any sweetener)
1 large Bay Leaf
8 large Eggs
Salt and Pepper to taste
Chopped Parsley

1) Over medium high heat, drizzle the Olive Oil in a medium sized sauce pan, add onions, garlic, celery, green pepper and mushrooms.  Stir until all veggies are coated with oil, turn down the heat to simmer and cover to cook for 10 minutes.  
2) Add the Fire Roasted Crushed Tomatoes, Braggs Liquid Aminos, Red Wine and Tomato Paste.  Stir over medium high heat until combined and bubbling.  Add red pepper flakes, thyme, oregano, basil, sweetener and bay leaves.  Stir.  Cook covered over a simmer for 1 hour.  
3)  Transfer the sauce to an oven proof 12"-14" skillet, covering the bottom of the skillet with 1 inch of sauce.  If there is any more sauce save it and set it aside.  
4)  Carefully crack open 6-8 eggs over the sauce, making sure the eggs do not touch each other and are spaced apart.  Place the entire skillet in a 350 degree preheated oven for 20 minutes until the Eggs are soft and the yolk still intact.  
5)  Remove from the oven and season with Salt and Pepper and garnish with chopped Parsley.  Serve with big hunks of your favorite Bread.  I love Challah to dip into the delicious sauce and egg.  Pita is great too along with Hummus.  Wow, I'm hungry.  I think I'll make some.

NOTE:  You can make the Tomato Sauce ahead of time and keep it in your refrigerator or freeze.  It can be ready to use in a moment's notice. 

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Making your own Almond Milk is the easiest thing to do.  I love freshly made milk. You can definitely taste the difference.  I know that a lot of people are lactose intolerant these days or perhaps vegan and have switched to buying alternatives such as Almond, Cashew, Oat, Hazelnut, etc. Milk.  It can get pretty expensive.  Making your own milk requires just two things, a Vita Mix (or any high powered blender) and some cheese cloth.  If you don't have cheese cloth, you can use a regular dish towel.  You will be amazed how delicious it is.  I make regular almond unsweetened milk and chocolate milk.  You can make carob milk if you are allergic to chocolate.  Add strawberries or pineapple for a different experience.  It's okay to be creative.  It's fun.  Again, you can definitely taste the difference between freshly made and the stuff in the carton.  

​FRESHLY MADE ALMOND MILK

1 cup non roasted Almonds (Raw)  
3 cups purified water
1 teaspoon Vanilla
1 teaspoon Stevia or Monkfruit (optional)
1 Tablespoon Cocoa Powder (or Carob) (optional)

Soak the "raw" almonds in water overnight or for 8 hours.  Drain and place in a high speed blender.  Pour in 3 cup of water.  Add the Vanilla, sweetener (if you choose) and blend until smooth.  Place 2 layers of cheese cloth in a large bowl making sure the cheese cloth hangs over the sides of the bowl.  Pour the blended mixture into the cheese cloth over the bowl.  Gather up the sides of the cheese cloth and twist the top.  Squeeze the liquid into the bowl leaving the solids in the cheese cloth.  It takes a bit of effort to get the liquid out.  Enjoy.  

NOTE:  You can make a thicker consistency to the milk to simulate 1/2 & 1/2 for coffee or tea by limiting the amount of water to 2 cups instead of 3. 

NOTE:  Almonds that you buy in the store that are not roasted are really not raw.  They have been steamed so if you really are a stickler for raw almonds, buy them online and have them shipped from Spain.   They are delicious.

How about some Tabbouleh?  I know the traditional recipe calls for bulgur wheat.  There has to be alternatives for this wheat product if you are gluten free or KETO.  There absolutely is.  I am sensitive to wheat products.  I find them hard to digest.  Wheat isn't like it use to be when I was a kid back in the 50's.  It has been genetically modified in order to grow a hardier crop.  Therefore, over the years of modifying this plant and how it has affected countless people, the need for gluten free products has boomed.  For some, the protein found in wheat inflames the digestive system causing bloat and a great deal of pain which can be fatal for some who have Celiac Disease.  Folks with this disease have to watch out for anything that has gluten or even a so called gluten free product made in a warehouse that produces gluten products.  I myself use quinoa in tabbouleh.  If you're on a KETO diet , as I am, using riced cauliflower instead of a grain works really well too.  Try replacing the wheat with these alternatives.  It really gives the Tabbouleh a different and delicious taste.

QUINOA OR CAULIFLOWER TABBOULEH 
1/2 cup Quinoa cooked in 1 cup water for 20 minutes or 1 cup Cauliflower Rice cooked tender
3 Tablespoons Lemon Juice
2 vine ripened Tomatoes cut in small chunks or 1 dozen Grape or Cherry Tomatoes cut in half
1 English Cucumber cut in small pieces
2 cups chopped Fresh Parsley
1/2 cup chopped Fresh Mint Leaves
1 - 2 teaspoons Ground Cumin (start with one)
2 Scallions (Green Onions) sliced small
1/4 cup Extra Virgin Olive Oil (if you are using Cauliflower you will use less Olive Oil since the Cauliflower doesn't soak up the Olive Oil like a grain does)
Salt and Pepper to taste

1)  Cook the Quinoa for 20 minutes covered and the yield should be one full cup cooked.  Set aside to cool.
2)  In a medium size bowl, cut the Cucumber lengthwise in half.  Then the half in half.  Finally cut in 1/4 inch chunks.  Add the chunks of Tomato which are cut small like the cucumber.  Add the Green Onion.  
3)  Add the cooled Quinoa or Riced Cucumber, the parsley and mint, the lemon juice, cumin and olive oil.  Mix thoroughly.  Finish the dish by adding salt and pepper to taste. 

NOTE:  ​Traditionally this is a green salad which is why the large amounts of chopped parsley and chopped mint.    

Instead of buying KETO friendly desserts or protein bars, take a few minutes to make this fabulous energy rich munch I call CHOCOLATE KETO BALLS.  These 1 inch round treats are easy and quick to make and high in protein, very low in carbs, sugar free and a convenient snack when you crave a little boost.  They are perfect for vegans, cancer, Keto and Paleo people, and just about anyone who loves chocolate.  See chocolate isn't the enemy.  Unsweetened chocolate powder has only one carb and high in antioxidants.  Unsweetened coconut and coconut oil are healthy fats and monkfruit has zero sugar and zero  glycemic.  So tell me, what's so bad about this dessert?  Live a little.  

CHOCOLATE KETO BALLS
1 3/4 cups unsweetened Shredded Coconut
2-3 Tablespoons melted Coconut Oil
3 Tablespoons Monk Fruit Sweetener (more for extra sweetness)
1/4 cup Cocoa Powder
3 Tablespoons Coconut Milk 
1/2 teaspoon Vanilla Extract
1/2 teaspoon ground Cinnamon
1/8 teaspoon Hilalayan Salt

1) Pour the Shredded Coconut onto a metal baking sheet and bake at 350 degrees, watching carefully, until light brown.
2)  In a high speed blender (such as a Vitamix) pour the toasted Shredded Coconut and the rest of the ingredients.  Blend until fully combined.  The mixture should be moist but not wet and easily able to be formed into a ball.  If not add more coconut oil.  When refrigerated, the coconut oil will keep the balls formed without crumbling.
Suggested Fillings and Toppings:
Blueberries
Raspberries
Almonds
Pumpkin Seeds
Directions for Assembly:
1)  In a food processor, break down the whole almonds and/or whole pumpkin seeds into tiny pieces.  Place the nut and seed mixture in a small bowl and set aside.
2)  Take enough mixture to make a 1" ball and press into the center.  Add one raspberry or blueberry and cover it with the chocolate.  Roll the mixture in the palm of your hand, forming a ball.  Roll the 1" ball in the almonds or pumpkin seeds.  Refrigerate until very firm.  Keep refrigerated.  Decadence personified.  Enjoy!!!!!

Today let's talk about lentils as a source of protein.  Because your body is made up of 20% protein and doesn't store protein, it's important to get enough from your diet each day.  Many people think that the only way to get enough protein for your body is ingesting animal products.  Untrue!!!  Legumes and vegetables are excellent sources of protein.  For instance, 1 chicken breast (6 oz.) has 54 grams of protein and 6 oz. of Black Lentils has about 48 - 52 oz. of protein.  I'm not advising you to give up your favorite animal products if you're a carnivore, and I know you won't eat a whole pot of soup at once to get the 6 oz. of protein from lentils.  All I'm saying is that in the soup I'm featuring today, there is so much protein in the broth, the lentils and the vegetables.  The use of Black Lentils is important since they hold their shape better when cooked soft and don't get mushy like brown, green and orange lentils.  This is one of my favorite soups and great all year round. 

FRENCH LENTIL MUSHROOM SOUP
1 cup Black French Lentils 
1 medium sweet Onion, chopped
3 Carrots, sliced 1/4 inch
3 stalks of Celery, sliced 1/2 inch
3 cloves Garlic, minced
2 Tablespoons Extra Virgin Olive Oil or Coconut Oil
2 teaspoons fresh Thyme or 1 teaspoon dried 
1 fresh Bay Leaf or 1 dried
8 ounces sliced Button or Bella Mushrooms
1/2 cup dry Chardonnay
2 Tablespoons Braggs Liquid Amino (or to taste)
4 cups Vegetable or Chicken Broth

1)  Over medium heat, add the oil to the soup pot.  Add the Onion, Carrots, Celery, Thyme and Bay leaf.  Stir until all the veggies and herbs are coated evenly with oil.  Turn the heat to simmer, cover the pot and let the veggies sweat out their juices and combine with the oil for at least 10 minutes.
2)  Add the Garlic and stir into the mixture for 30 seconds.  Add the Mushrooms, Wine, Braggs and Vegetable or Chicken Broth.  Season with Salt and Pepper to taste.  Bring the soup to a boil and lower to simmer.  
3)  Cook on simmer for 45 minutes until the lentils are soft and firm.  Adjust the seasonings again and serve this hardy soup.  Sooooo good!!!!!

Today I am devoting this Tip of the Day to so many people who are challenged with cancer.  You see, eating nutritionally will stop or at least limit the spread of cancer and enhance your treatment, whichever you choose to undergo.  However, this is also important.  Remember no sugar. Alternative sweeteners are perfect for this dish. This Tip not only benefits people with cancer.  It also helps people who are looking to put more ingredients in their diet that are high in antioxidants and are a great prevention from getting an illness.  Healing comes from within.  So, along with a good nutritional foundation, incorporate a positive attitude by cleaning out the negativity from your mind through therapy, meditation, exercise, self help books, self improvement workshops.  Whatever works for you.  Don't let your mind continue to poison your body.  Prevention is the key to a long, healthy life.  Take all the steps needed.  This recipe is for everyone and great for vegans.  It's delicious, nutritious and a great alternative to a tuna salad.

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Vegan "No Tuna" Salad
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1 - 15 oz. can Chickpeas (Garbanzo Beans) rinsed and drained
3 Tablespoons (or more) Sesame Tahini 
1 teaspoon Dijon Mustard 
1 Tablespoon Monkfruit Sweetener (or 1 teaspoon Stevia)
1/4 cup diced Red Onion
1/4 cup diced Celery
1/4 cup diced Dill Pickles
1 teaspoon Capers, drained
Salt and Pepper to taste
1 Tablespoon roasted unsalted (or raw) Sunflower Seeds

1)  Place the Chickpeas in a bowl and mash them either with a fork or a potato masher, leaving some beans partially whole.
2)  Add the Tahini, Mustard, Sweetener, Red Onion, Celery, Dill Pickle, Capers, Salt and Pepper and Sunflower Seeds.
3)  Mix to fully incorporate all ingredients.  Taste and adjust the salt and pepper.  If you want a creamier texture, add more tahini.  Serve on bread or by itself.

NOTE:  If you are a raw foodist, this recipe is perfect.  Just take sprouted Chickpeas found in your Health Food Store.  Here in Florida we have Glaser Farms that delivers so many raw foods to Whole Foods Market.  Using a food processor (instead of a potato masher) add 1 Tablespoon of water at a time to pulverize the beans into rice-like pieces.  Use raw Tahini instead of cooked.