Kasha

Cooking with Kasha

Kasha is the name for buckwheat that has been roasted to a deep amber color. It is one of the oldest traditional foods of Russia. Despite its name, buckwheat is not actually a member of the wheat family, but rather a relative of rhubarb. Of all the grains, buckwheat has the longest transit time in the digestive tract and is the most filling.


for more information and recipes click here

Created by Eric Roberts

Health Coach & Cook

2015/12/12

MILLET

A very small, round grain with a history.

Millet is a very small, round grain with a history that traces back thousands of years. It was the chief grain in China before rice became popular and continues to sustain people in Africa, China, Russia, and India, among other places. Millet is an extremely nutritious and hardy crop that grows well under harsh or dry conditions, both of which contribute to its widespread use and popularity around the world.


To read more and for millet recipes click here


Created By Eric Roberts

Health Coach & Cook

2015/12/12

QUINOA

Quinoa (pronounced KEEN-wah)

Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It is an extremely high energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run such long distances at such a high altitude because of this powerful grain.


to read the entire article about quinoa click here, includes recipes.




Created by Eric Roberts
Health coach & Cook

2015/12/12

Brown Rice

Cooking With Brown Rice

Unlike white rice, brown rice has all bran layers intact and thus contains all of its naturally present nutrients. These layers of bran act to protect the grain and to help maintain its fatty acids. Brown rice contains the highest amount of B vitamins out of all grains. Additionally, it contains iron, vitamin E, amino acids, and linoleic acid. Brown rice is high in fiber, extremely low in sodium, and is composed of 80% complex carbohydrates.

to read the entire article and for free cooking with rice  recipes click here 

Created by Eric Roberts 

Health Coach & Cook

2015/12/12

GREAT GRAINS

The quickest way to prepare great grains

Whole grains have been a central element of the human diet since early civilization. They are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy.


Click here to read the entire article


Created by
Eric Roberts
Health Coach & Cook

2015/12/12

Sausage Stuffed Mushrooms

Sausage Stuffed Mushrooms

sausage stuffed mushrooms with Asian flare

Preheat oven to 450˚F.

Remove stems from mushrooms and clean out with a spoon.

Place the mushrooms on a baking sheet with the “cup” side

facing down, and bake for 10 minutes.
Remove from oven and set aside.

In a large skillet over medium heat, and

place the bell peppers and yellow onions in the pan, sautéeing

until the onions are clear and soft. Add the sausage

to the pan, and cook it until little or no pink meat remains

(approximately 5 minutes), 

Add the spinach, tomatoes, garlic,herbs & spices and combine together in the

pan saute for another 4 minutes Spoon the mixture into each of the mushroom caps top off with the cheese.

Bake for approximately 20 minutes.

Remove from oven spritz with Bragg's liquid amino's to add more Asian flavor

1 dozen baby Portobello

mushroom caps, cleaned

5 grape tomatoes diced

1 tablespoon toasted sesame oil

1/2 cup bell pepper, minced

1/2 cup yellow onion, minced

1/2 lb ground pork  hot sausage 

2 cups spinach or baby bok choy , finely chopped

1 clove garlic, grated

1/2 teaspoon braggs sprinkle 24 herbs and spices seasoning

1/8 teaspoon sage leaf ground

1/8 teaspoon red pepper flakes

1/8 teaspoon ground pink salt

a dash of ground black pepper

a spritz of liquid amino's

1/4 cup shredded mozzarella 

Prep time 15 minutes

cook time 40 minutes

serves 4 

created by Eric Roberts 

Health Coach & Cook 

2015/12/13

Honey Walnut Granola

Homemade Granola

big batch recipe 

Dry ingredients

4 cups Bob's Red Mill organic extra thick rolled oats

1 1/2 cups wheat germ

1 cup sesame seeds

1 cup sunflower seeds

1/2 cup flaxseeds

1/4 cup poppy seeds

1/2 cup chopped walnuts

1 1/4 cups milk powder (non-fat dry)

1/4 cup cacao nibs

wet ingredients 

1/2 cup honey

1/2 cup coconut oil

1/2 cup water

spice mix 

1 tablespoon coconut sugar

1 teaspoon cinnamon 

1/8 teaspoon nutmeg

a dash of cayenne pepper

a dash of ground sea salt

Directions

• mix all dry ingredients together in a large bowl
• heat the wet ingredients in a sauce pan until well blended
• mix dry and wet ingredients together until well blended
• place mixture on a cookie sheet
• bake at 350 degrees for 45 minutes stirring every 15 minutes
• place baked granola into the large bowl
• mix in spice mix until well blended slowly add in a tablespoon of honey and mix well.

place granola into a large sealed jar..

servings:  30 

prep time- 15 minutes

cook time - 45 minutes

Created by Eric Roberts 

Health Coach & Cook

2015/12/13

EATING FOR YOUR BLOOD TYPE ab

EATING FOR YOUR BLOOD TYPE ab

It is believed by some that blood types affect the digestive system, the way you exercise, and your susceptibility to various diseases.


Blood Type AB is the most recently evolved blood type.



click here to read the article

Blog updates

Hi,

One recent update.

A navigation menu to the right side of our blog. To the bottom is a list of our 

favorite websites and sources for our cooking ingredients. This list will be a ongoing project

please visit often to check out the newest and latest updates to our favorites. 

Eat Well 

Eric Roberts 

Health Coach & Cook 

Created 

2015/12/12

Oatmeal at home

The World's Best Oatmeal at home

Jar of Cooked Oatmeal

The Recipe 

Prep Time: 10 minutes

Total Time: 25-30 minutes

Serves 2

Ingredients:

3 cups water

1 cup bob's red mill whole rolled oats 

¼ cup unsweetened almond milk

½ teaspoon frontier pumpkin pie spice

1 tablespoon local raw honey

¼ cup chopped roasted walnuts

Small pinch of sea salt

1/8 cup sliced cherries

1/8 cup bittersweet cacao chocolate chips

1 tablespoon bee pollen

Recipe: Bring the water to a boil in a medium pot, then stir in the oats and sea salt. Let the

water and oats come back to a boil, then reduce to medium-low heat and cover.. Let  simmer 20-30 minutes, depending on how you prefer the texture.

Remove from heat and stir in the almond milk, spices, honey, bee pollen,cherries  and walnuts. Top with chocolate chips===---optional would to top with coconut flakes.

Oatmeal


Created by Eric Roberts
Health Coach & Cook

2015/12/12

10 Reasons to Use Bone Broth

In Bone Health, Immune System | by Dr. Jockers 

10 Reasons to Use Bone Broth

Many cultures have used bone broth to make healing elixers, soups and stews for many centuries.  The Jewish community made chicken soup the popular remedy for the common cold without fully understanding the unique health benefits in this dish.  Science has revealed the amazing health benefits that come with bone broth.

read the entire article by clicking the link below



10 Reasons to Use Bone Broth





Created by Eric Roberts

Health Coach & Cook



2015/12/07

'Cheerios Protein' Has Negligibly More Protein, but Far More Sugar, than Original Cheerios ~ Newsroom ~ News from CSPI ~ Center for Science in the Public Interest

'Cheerios Protein' Has Negligibly More Protein, but Far More Sugar, than Original Cheerios ~ Newsroom ~ News from CSPI ~ Center for Science in the Public Interest







Source: Center for Science in the Public Interest


Post Created by Eric Roberts Health coach

2015/12/06

Apple Crumb pie dessert

Apples n spice dessert

Preheat the oven to 350˚F

.

 The filling: 

In a mixing bowl, toss the apples with the

lemon juice and cinnamon.

The topping:

 In a separate bowl, mix together the

almond meal, coconut oil, cinnamon, coconut sugar and salt until

completely incorporated.

Brush the bottom and sides of a 9 by 9-inch or similar-sized

baking dish with the coconut oil.

Place the apples in the baking dish and cover evenly with

the topping.Top off with the chocolate chips and coconut flakes.

Bake for 20 minutes covered with foil, then for an additional

30 minutes uncovered, until the apples are soft and

the topping begins to brown on the edges.

FOR THE FILLING

4 green apples, peeled and

thinly sliced

juice of ½ lemon

1 teaspoon ground cinnamon

FOR THE TOPPING

1 ¼ cups almond meal

¼ cup  coconut oil, softened

1 teaspoon ground cinnamon

pinch of sea salt

1/4 cup coconut sugar

1 tablespoon coconut flakes 

1/4 cup cacao chocolate chips 70%

1 tablespoon coconut oil, melted, for the

pan.

For the Ice cream 

1 frozen banana

blend the banana until smooth like ice cream 

serve and top with ice cream and a cherry 

sprinkle dessert with pumpkin pie spice.

PREP TIME 15 min. COOK TIME 45-50 minutes SERVINGS 4

created by Eric Roberts
Health Coach & Cook
2015/12/06

Why You Should Ditch Artificial Sweeteners

Published on Dec 2, 2015

“I know you're not big on sugar and frequently tell people to cut down on it,” writes this week’s House Call. “But what about artificial sweeteners? Can I use those instead?”

• Category

  • People & Blogs

• License

  • Standard YouTube License

Putting the Chicken Before the Egg

Putting the Chicken Before the Egg





U.S. consumers are increasingly uneasy about the living conditions of the chickens supplying eggs for our meals. In the last few years, a plethora of new labels have shown up in the egg case, several with no government-regulated definition: pastured, free range, cage-free, and others. “Cage-free” doesn’t mean the birds have outdoor access, and “free range” may only refer to access to screened-in porches.





Source:THE CORNUCOPIA INSTITUTE


Post Created by Eric Roberts Health coach

2015/12/05

Almond Butter Cookies With Chocolate chips

Fluffy Almond butter cookies w/ chocolate chips & cranberries

Ingredients:

2 cups creamy almond butter

2/3 cup raw agave nectar

2 local farm eggs

2 level teaspoons baking soda

½ teaspoon fine sea salt

½ teaspoon pure vanilla extract

1 teaspoon chia seeds

1/4 cup dried cranberries

1/4 cup bittersweet cacao chocolate chips 70%

1 teaspoon coconut sugar

Recipe: Preheat the oven to 350º. 

Line two baking sheets with parchment paper

 reserve coconut sugar. Place all of the ingredients

to a large mixing bowl and mix together on

 medium-high with a hand mixer for 60-90 seconds 

 Form the dough into ping-pong sized balls, rolling them 

gently with wet hands to form.Flatten the cookies in the 

palm of your hands. You will need to rinse your hands 

every few cookies to keep the dough from 

sticking to your hands  Place dough balls on each parchment

lined cookie sheet spaced about 2 inches apart.

Once cookies are placed on the cookie sheet sprinkle

with coconut sugar.

.

Bake each sheet of cookies individually

for 10-13 minutes, until nicely browned but not

too dark on the bottoms.  Let cool 5-10 minutes before

eating. Store the cookies in an airtight container

in the refrigerator up to 5 days.

Prep Time: 15 minutes

Total Time: 30 minutes

Makes 16 cookies

Created By Eric Roberts

Health Coach & Cook

2015/12/06

Maple Honey Mustard Baked Ham

Maple Honey Mustard Glazed Baked Ham with Carrots, Potatoes & Baby Bok Choy

Maple Honey mustard smoked ham

Directions

Preheat oven to 375˚F.

1.Whisk together the mustard, maple syrup, cider, butter, honey,salt,

pepper, and rosemary.

2.Place the ham into a baking dish and surround it with the

carrots, potatoes & baby bok choy . Brush the sauce liberally over the ham, then pour

the remaining sauce over the carrots,potatoes & baby bok choy  and toss to coat them.

Place the rosemary on top of the ham, then bake until it

reaches 160˚F internal temperature - about 50 to 60  minutes.
serve and garnish with pineapple and hot sauce

Ingredients

1 tablespoon mustard

1 tablespoon raw unfiltered honey 

1 tablespoon maple syrup

3 tablespoon apple cider

1 tablespoon melted butter

1/4 teaspoon sea salt

1/4 teaspoon ground pepper

1/4-1/2 teaspoon dried

rosemary

2  pound smoked ham

1 medium yukon gold potato chopped into 1/8's 

4 to 5 large carrots peeled and

chopped 1” pieces

1 baby bok choy separate the stalks

2 sprigs rosemary
hot sauce to taste
1 cup fresh pineapple chunks

Details

Serves 3 to 4 

Prep time: 20 minutes

Cook time: 60 to 80 minutes

Created by Eric Roberts 

Health coach & Cook

"I love to cook ,as it makes my home smell like herbs & spice" 

Written: 2015/12/05

The Beginners Spice shopping list

Spices and Herbs

The Starter Pantry Stocking List

Hi,

Once I began to cook at home. I realized that most if not all the recipes that I would follow or modify required

a number of spices and herbs. I have compiled a list of my most common ones that I use.

It can be a little overwhelming without some sort of basic shopping list.

I have found that by stocking these common spices that cooking becomes more easy and enjoyable 

since most of within arms reach now. I have also invested in turntables to stock the spices on. 

This turntable makes finding your spice easy, they are compact enough to keep on the kitchen counter or kitchen table.

I buy all organic spices and herbs, this is optional but it is the preferred brand to purchase.

Spice shopping list

• Dill
• ground cumin
• ground black pepper
• liquid amino's
• sweet basil leaf flakes
• ground turmeric root
• crushed red pepper flakes
• onion powder
• ground ginger
• whole bay leaf
• chili powder salt free
• cayenne pepper
• ceylon cinnamon
• pumpkin pie spice
• ground sage leaf
• ground nutmeg
• fine pink salt
• rosemary
• oregano
• Bragg sprinkle 24 herbs and spices
• sea salt
• course pink Himalayan salt
• dill weed chopped
• paprika
• organic sencha green whole leaf green tea
• pure unrefined honey
• ground mustard seed yellow

Free download Healthy shopping list form

Free download getting in the habit of cooking healthy meals

To schedule your Free Pantry Consultation please contact me.

Created By Eric Roberts 

Health Coach & Cook

2015/12/05

Why we ARE winning the GMO battle.

The Best Omelet Ever!!

A very fine omelet with breakfast sausage

Ingredients 

2 farm eggs

1 tsp extra virgin olive oil

2 tbs diced yellow onion

1 tbs chopped red bell pepper

1 tbs butter  (Kerry's Gold)

1 tbs diced and seeded fresh tomato

2 tbs shredded cheddar cheese

2 baby bok choy leaves chopped

1 tbs spring water

Pink salt to taste

Ground black pepper to taste

Hot sauce to taste

Mustard to taste

Bragg's sprinkle 24 herbs & spices to taste

dash of ground sage

1 cup breakfast sausage 

Omelet Directions 

1. Crack the eggs place in a small mixing bowl- fold in water 

2. heat olive oil in a skillet and cook onions and peppers for 4 to 5 minutes over medium heat. Add in the baby bok choy the last couple minutes. 

3. remove the veggies from the skillet and place in a small bowl with tomato, mix together.

4. add butter to skillet until melted and coating the skillet fully.

5. work quickly and add in egg to skillet, place veggie mixture over top of eggs, add in some hot sauce, salt and pepper and herb mix.

6. once the eggs firm up on the bottom fold over and flip the folded omelet. Cut in half after cooking for a min. 

7. add the  cheese and let melt during the last minute of cooking. You want the omelet nice and fluffy and not over cooked so be careful on how long it is in the pan. Total time to cook the omelet mixture will be 4 to 5 min over medium heat. 

8. remove the two omelets and serve.

Breakfast sausage Directions

1. Make golf size balls out of the breakfast sausage

2. flatten out into patties in the palm of your hand

3. place on a flat skillet over medium high heat 

4. sprinkle ground sage over patties while cooking.

5. cook until well done.

6. Serve and garnish plate with mustard and hot sauce.

Serves 2

Prep time 15 minutes

Cook time 15 minutes

Created by Eric Roberts 

Health Coach & Cook

Garland,Texas

EATING FOR YOUR BLOOD TYPE B

EATING FOR YOUR BLOOD TYPE B

Blood Type B is more likely to naturally tolerate dairy

It is believed by some that blood types affect the digestive system, the way you exercise, and your susceptibility to various diseases.

Blood Type B is more likely to naturally tolerate dairy. When there was no longer sufficient land for agriculture, people shifted to dairy foods.

For more information on eating right for your blood type B click here for infographic 

Created by 

Eric Roberts

Health Coach & Cook

2015/11/29

Steamed Brussel Sprouts with roasted nuts & dressing

Steamed Brussels Sprouts with Roasted Nuts, seeds and dressing

Directions

Fill steamer with a couple inches of water
chop sprouts into fourths
chop or press garlic
steam sprouts for 5 minutes
add garlic,lemon juice and olive oil to a small bowl with finished sprouts
mix altogether
Roast sunflower seeds and walnuts in oven for 5 minutes
top off Brussels Sprouts with toasted nuts and seeds


Ingredients

1 TBS Raw sunflower seeds
1 TBS Raw walnut halves
1 lb brussels sprouts
 Dressing
3TBS Extra virgin olive oil
2 tsp lemon juice fresh
2 medium garlic cloves
sea salt and pepper to taste



cook time 5 minutes
serves 2


Created by Eric Roberts
Health Coach & Cook


2015/12/03

Influenced By the worlds healthiest foods book

create a condiment tray

CONDIMENTS

create a condiment tray 

 Getting in the habit of cooking simple meals, such as steamed veggies with beans and a grain, will save you time and energy. Instead of adding complicated sauces, create a condiment tray for your table so that you and your family/guests can personalize every meal. Rotating trays, often called Lazy Susans, are perfect for making condiments visible and accessible. Here are some recommended condiments worthy of experimentation. Feel free to add your favorites, and use organic whenever possible. Look for those with minimal ingredients, additives, and processing.


For more information and infographic click here


Created by

Eric Roberts

Health Coach & Cook

2015/11/28

HEALTHY SNACK LIST

HEALTHY SNACK LIST

Crunchy Snacks

 

• Frozen grapes 

• Rice cakes 

• Plain popcorn – use coconut or canola oil to pop kernels in a covered pan on the stove 

• One or two hard pretzels – the large Bavarian variety 

• Crunchy crudités of veggies and dip (hummus, guacamole, vinaigrette, favorite dressing) 

• Celery or carrots with peanut or almond butter (use non-hydrogenated peanut butter) • Hummus with whole grain toast or rice crackers 

• A handful of nuts

for more snack ideas click here for infographic

EATING FOR YOUR BLOOD TYPE A

EATING FOR YOUR BLOOD TYPE A

Blood Type A evolved when agriculture began.

It is believed by some that blood types affect the digestive system, the way you exercise, and your susceptibility to various diseases.

To find out more about eating for your blood type A click here for infographic

Created By 

Eric Roberts 

Health Coach & Cook

2015/11/28