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

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

October 2015 Newsletter Is Chocolate Good for You?

Hi,

Chocolate is the only ingredient that is its very own food group.

Well not really—but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week.

Which begs the question…

Is Chocolate Good for You?

The answer is both yes and no.

Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter—serotonin—in the brain.

But eat the wrong kind and you’ll get loads of sugar, calories, and junky ingredients. 

To read the entire newsletter Click here

Created By Eric Roberts Health Coach

2015/11/14

The Magic Formula for Daily Pleasure

mAn in the kitchen  September Newsletter

The Magic Formula for Daily Pleasure

Hi,

What makes you smile? Laugh? Go giddy with glee? For some, it’s a walk barefoot through the grass. For another, it’s a spin on a roller coaster, a solo movie date, or a perfectly ripe mango.

So… when was the last time you did something that makes you happy?

read more of the mAn in the kitchen  September Newsletter click here  includes a free recipe.




Created by Health Coach & Cook Eric Roberts 
2015/09/06 

Fried rice - made easy

Ingredients 

1 tablespoon extra virgin olive oil

1 small onion

2 cloves minced garlic

1 diced carrot 

1/2 bunch scallion 

1 tablespoon grated ginger

4 cups cooked brown long grain rice

2 tablespoons tamari soy sauce

1 teaspoon toasted sesame oil

1 egg beaten 

saute onion in olive oil for 5 minutes

add in the garlic

add scallions and ginger

saute for 4 minutes to allow flavors to meld together

add rice and some water-- the water will make steam 

add in the tamari soy sauce, tamari and the beaten egg

let heat and cook for another 5 minutes, stirring occasionally 

Recipe Credits- Integrative Nutrition simple grains  recipe from the Feed your hunger for health and happiness book. 

Shopping List August 14

I have been upto planning the next weeks menu and shopping list-- here is a sneak peak at the shopping list --- the menu is secret --- that is until it is cooked up in the man kitchen.

The mAn in the kitchen shopping list

Kuzu
2 cans chopped tomato
2 cans chickpeas
2 yams
spaghetti squash
button mushrooms
bok choy
sesame oil toasted
brown rice vinegar
tamari soy sauce
brown rice
garlic
carrots
ginger
long grain brown rice
water
arame
millet
2 cans diced tomato
3 cans kidney beans
2 cans tomato paste

The Green Orange -- Fresh Juice Cocktail

No one has told you yet!!!! Orange juice is actually supposed to be green..it has been awhile since I HAVE juiced--- this is where my health journey began.... getting back to one's root of change is always a powerful thing to do.


The Start of the Weekends blog-- is a signature cocktail that I made tonight--- recipe to follow--- this is just off the top of my head-- so yes this is my recipe.

The How to

1 bunch of Organic Kale 

4 Organic Carrots

1 large Apple

3 to 4 Oranges

4 stalks celery

Insert all into a juicer in the order listed above

Serve on the Rocks

Optional One Ginger Root 

Eggs over spinach

in a cast iron skillet --- coat the skillet with olive oil, place a large handful of baby spinach in the skillet -- crack 2 eggs over the spinach -- add a pinch of pink salt-- sprinkle some black pepper --- place lid on -- heat over medium heat-- takes about 10 min,,, to poach the eggs-- Remove --- top with shredded feta cheese and your fav. hot sauce -- garnish with a fresh sliced tomato -- my lunch

Optional-- Sprinkle hulled hemp seeds over top.

BANANA BREAD ENERGY BARS

Energy Bar





Another Branden Frazier Recipe

BANANA BREAD ENERGY BARS

Cinnamon and nutmeg combined with banana give this bar the taste of traditional

banana bread, in a healthy, convenient form.

INGREDIENTS

1 small banana

3/4 cup fresh or soaked dried dates

1/2 cup oats

1/2 cup walnuts

1/4 cup ground sesame seeds

2 tsp cinnamon

1/2 tsp nutmeg

Sea salt to taste

Blend all until smooth

spread mixture even in a medium to small baking dish.

place in refrigerator for a few hours

slice and serve

Makes approximately

12 1-3⁄4 ounce bars

Fresh Cherry and Corn Salad

This month my blogging will be about eating to fight cancer, the recipes will be ones featured by the AICR organization. I will prepare and possibly modify the recipes that I source from AICR. Did you know that 1 in 3 people in the United States will have some sort of cancer, did you know that cancer is the number 3 top cause of death in the United States? This seasonal salad boasts a pound of bright cherries.This colorful fruit is a good source of fiber, vitamin C and natural antioxidants called anthocyanins.

Anthocyanins and their role in cancer prevention

Fresh Cherry and Corn Salad

Makes 8 servings Per serving: 215 calories, 10 g total fat (3 g saturated fat), 6 g protein, 29 g carbohydrate, 3 g dietary fiber, 167 mg sodium.

Dressing Ingredients1/2 medium shallot, finely chopped 3 cloves garlic, minced 1/4 cup extra virgin olive oil 1/4 cup balsamic vinegar Salt and freshly ground black or white pepper to taste Salad Ingredients5 ounces baby arugula or baby spinach 4 ears cooked fresh corn, kernels sliced off cob 1/2 cup finely sliced red onion 3/4 cup feta cheese 1 lb. fresh dark cherries, pitted, sliced in half

Directions: In small mixing bowl, combine all dressing ingredients. Whisk well. I put everything in my magic bullet and blended it very briefly ... In large salad bowl combine arugula, corn and onion. Drizzle with dressing and toss to coat. Arrange salad on individual dishes and sprinkle with feta. Top with cherries and serve. Grocery List • Shallot • Garlic • Extra-virgin olive oil • Balsamic vinegar • Salt and freshly ground black or white pepper • Baby arugula or baby spinach • Corn • Red onion • Feta cheese • Cherries Recipe credits - American Institute for Cancer Research

Supreme Pizza - Man in the kitchen

Hi, 

Tonight I was craving pizza, I love to add lots of variety and veggies to my pizza. Below are the instructions for what I CALL the man in the kitchen supreme pizza. 

The pizza

 1 cup hand shredded mozzarella cheese
1/4 cup chopped green bell pepper
1/4 cup chopped white onion

2 small chopped Jalapeno peppers
5 pieces pepperoni
1/8 tablespoon red pepper flakes
4 shiitake mushrooms sliced
pinch of salt
pinch of pepper
1/4 tablespoon fresh chopped oregano
1 fresh sliced tomato
1/2 cup pizza sauce
1/8 tablespoon of your favorite hot sauce

place all toppings on to 

on a organic pizza crust or a homemade crust

Preheat oven to 375 degrees

place pizza directly on center rack in preheated oven, let bake for 15 min. 

remove hot pizza place on a pizza tray let rest for 6 to 7 minutes 

Slice pizza 

serve immediately 

The Chocolate Nut -- A energizing smoothie

My pre-workout drink today--- I HAD A craving for something chocolate-- 

Whats in It?

1 banana

2 fresh or soaked dried dates

2 cups cold water

1/4 cup almonds

1 tbsp ground flaxseed

1 tbsp hemp protein

1 tbsp roasted carob powder

1 tbsp black chia seeds

Blend all until smooth -- stir in the chia seeds after  

inspired by  a recipe from by ZoN Fitness and

Brendan Brazier, Professional Ironman

triathlete and bestselling author.

A Veggie Pie - Tomato & Potato Casserole style

Hi,

Today I made my first ever Casserole, I know  hard to believe, hey I am a former junk food, tv dinner type of guy. I decided to make this because potatoes and tomatoes are in season in my organic home garden. So I searched high and low for ideas and I found this great recipe on The Florida Tomato Committee web page.

The Shopping List

1/2 cup Grated Parmesan cheese

2 tablespoons Semolina

2 tablespoons Fresh oregano 

4 large  tomatoes,Cored &  Sliced  1/8 inch thick 

Salt & Pepper 

6 to 8 medium-size all-purpose potatoes Sliced thin

1 small onion minced 

Grapeseed Oil

Directions 

Preheat the oven to 400 degrees 

  Oil deep 10-inch round casserole 

 In a small bowl, mix the Parmesan cheese, semolina, and oregano and set aside.

 Put a layer of tomatoes in the bottom of the casserole

 Salt and pepper lightly

cover with about 2 tablespoons of the Parmesan mixture.

 Put a layer of slightly overlapping potatoes on top of the tomatoes.

 Salt and pepper lightly and sprinkle with minced onion.

 Continue this layering, ending with the tomatoes and cheese mixture.

Cover the casserole with foil and bake for about 1-1/4 to 1-1/2 hours, until the potatoes are tender. Uncover, then let the dish sit for 5 minutes before serving.

I added a chopped Jalapeno Pepper from my garden as a garnish.

YIELD: 4 to 6 servings

I feel that I Did not use enough potatoes ,, layer them to about 1/2 thick for each layer of potatoes. I also used a pie dish, I WOULD suggest maybe something twice at deep in order to get more layers. The smell of this dish baking was just awesome, the taste was as terrific, this will be a regular dish in my home. 

Enjoy

Fresh Garden Tomato Salsa

Hi, 

It is summer time. I have decided to make some summer salsa as it is time for those backyard summer parties. This salsa is perfect for whatever you want to dip into it. I rate this salsa as one of the best that I HAVE had.

Ingredients

1 Large Florida tomatoes, diced

1/2 large avocado, peeled, seeded and diced

1/4 cup red onion, chopped

1/4 cup bell pepper, chopped

1/8 cup fresh cilantro, chopped

1/2 lime, juiced

1/2  teaspoon powdered cumin

 1 tablespoon Your favorite hot sauce (for heat)

Kosher salt and fresh ground pepper to taste

I used Southern Art No. 1 Handcrafted Hot Sauce 1 tablespoon 

this made what I CONSIDER a medium heat salsa 

Feel free to use Jalapeno Pepper and Cumin Seeds to Add more heat.

Instructions 

Add all ingredients to a medium sized mixing bowl, mix together well. Taste test 

add in salt and pepper along with your hot sauce to taste. 

serve at room temperature immediately 

 recipe credit- The Florida Tomato Committee

Mashed Potatoes - Hold the Butter and the Sour Cream

Yesterday I harvested some potatoes from my organic garden here in Garland, Texas, I have made mashed potatoes my first recipe to make out of my harvest. I kinda made a mashed potato dish that falls in between a warm potato salad and conventional mashed potatoes. Below you will find out how to make your own.

What you will need

2 Medium size organic potatoes

1 Tablespoon fresh Rosemary
3 tablespoons Olive oil
2 Tablespoons soy or almond milk
a pinch of pink salt
a pinch of pepper
3 cloves of garlic
1 medium organic carrot
1 tablespoon of Parmesan cheese

Directions

Chop your rosemary 

press the garlic

chop or dice the potatoes
steam the potatoes for about 10 to 15 min.
shred the carrot

place the steamed potatoes in a portable blender
add in the olive oil
add in the salt and pepper
add in some cheese

add in some rosemary
add in the garlic
add in some of the carrots
add in the milk
blend all well until the potatoes are smooth and creamy
remove the mashed potatoes from the blender
garnish the potatoes with the reserved carrots, rosemary and cheese
Optional -- add some chicken to this dish

I used a slice of smoked chicken breast to complete this meal .

Serves 2 

Shopping List

Fresh rosemary, garlic, soy milk, cheese, carrot, virgin olive oil, organic potatoes, salt and pepper 

optional -- smoked chicken and some hard cider 


Chopped celery is also a optional garnish for the mashed tater dish, it would bring it a step closer to the warm potato salad recipes that are out there. I wanted to do something that I could call my own. So I hacked the recipe that I had found for such.

Credits  The worlds healthiest foods book.. I was inspired by the 10-minute "Healthy Steamed Mashed"Potatoes Recipe 

Tips -- To prevent overcooking potatoes use a timer

Steaming Potatoes preserves their flavor and preserves most of their nutrients.

Potatoes are rich in 

• Vitamin c
• B6 
• Copper
• Potassium
• Manganese
• Typtophan
• Dietary Fiber

Below is what I  Call Mashed Potatoes with a little heat

I Garnished the potatoes with chopped white onion, Parmesan cheese, hot pepper flakes and 

my favorite hot sauce 

Shellfish-- Shrimp Taco's -mAn in the kitchen

Shrimp taco's a robust healthy shrimp taco @ mAn in the kitchen

Ingredients 

10 to 12 Wild caught shrimp

1 small organic carrot 

3 stalks organic celery 

1 lemon

pinch of pink salt

pinch of pepper

1 teaspoon olive oil

3 tablespoons of veggie broth low sodium 

2 cloves garlic

3 tablespoons homemade mayo

2 leaves of organic romaine lettuce

Directions 

chop the garlic let sit

place broth in a skillet and place on med. heat

peel and clean shrimp & devein 

mix a couple tbs of lemon juice and salt/pepper 

dip shrimp in this mix

once broth starts to steam place shrimp in the skillet 

cook shrimp for a few minutes until pink add in garlic

turn shrimp until they finish cooking

trim lettuce leaves 

chop the avocado 

chop the celery 

grate the carrot 

layout shrimp on top of the lettuce

garnish with celery , carrot, avocado 

top with olive oil

drizzle the remaining lemon juice on top

dress with the homemade mayo( see my directions on how to make in this blog)

garnish plate with remaining shrimp 

enjoy