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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Green Bean Salad with Tomatoes & Feta

 

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Green Bean Salad with Tomatoes & Feta

Course Salad
Cuisine Under 30 Minutes

Ingredients

  • 1½ lbs. fresh green beans tips removed and cut in half
  • 1 pint grape tomatoes washed and cut in half
  • 1 T. fresh basil leaves finely chopped
  • 1 T. fresh parsley leaves finely chopped
  • 3 T. extra virgin olive oil
  • 2 T. sherry vinegar
  • Sea salt and black pepper to taste
  • 1 c. Feta cheese crumbled

Instructions

  1. Over high heat, bring a large pot of salted water to a boil. Add green beans and cook until crisp tender, approximately 3-4 minutes. Drain the green beans and then transfer to a large bowl of ice water to prevent further cooking.
  2. Remove green beans from the ice bath and pat dry before adding to a large glass or other non-reactive bowl. Add the tomatoes, basil, parsley, olive oil, and vinegar to the bowl and toss to combine. Season with salt and pepper, to taste.
  3. Gently fold in crumbled Feta cheese and serve immediately. Salad can also be chilled and served cold.
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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce

 

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Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce

Course dinner, lunch
Cuisine Under 30 Minutes

Ingredients

Homemade Fajita Seasoning:

  • 3 T. chili powder
  • 1½ T. smoked paprika
  • 2 t. onion powder
  • 2 t. garlic powder
  • 2 t. ground cumin
  • ½ t. cayenne pepper
  • 1 t. dried oregano
  • 2 t. sea salt
  • 1 c. plain full-fat Greek yogurt

Cilantro-Lime Sauce:

  • 1 T. homemade fajita seasoning
  • 1 clove garlic peeled and finely minced
  • 2 T. fresh cilantro finely chopped
  • 2 T. fresh lime juice
  • Salt and pepper to taste

Fajitas:

  • 2 T. extra virgin olive oil
  • 1 red bell pepper sliced thin
  • 1 green bell pepper sliced thin
  • 1 yellow bell pepper sliced thin
  • 1 orange pepper sliced thin
  • ½ small red onion sliced thin
  • 1 T. balsamic vinegar
  • Salt and pepper to taste
  • 3 c. rotisserie chicken shredded
  • 2-3 T. homemade fajita seasoning
  • ¼ c. chicken stock preferably organic
  • ¼ c. fresh cilantro roughly chopped
  • 3 green onions green parts only, sliced
  • 2 T. fresh lime juice
  • 1 head Romaine lettuce washed and separated into individual leaves

Instructions

  1. Prepare the fajita seasoning by combining all ingredients in a small bowl and stirring until thoroughly blended. Store any excess in an airtight container for later use.
  2. Prepare the cilantro-lime sauce by thoroughly combining all ingredients in a medium glass or other non-reactive bowl. Cover and place in the refrigerator until ready to use.
  3. Heat the olive oil in a large skillet over medium-high heat. Add the bell peppers, onion, and balsamic vinegar to the skillet and season with salt and pepper, to taste. Cook for 10-12 minutes or until the onions and peppers are crisp tender.
  4. Add the shredded rotisserie chicken, fajita seasoning, and chicken stock to the skillet and stir to combine. Cook until heated through and excess liquid is gone, approximately 3-4 minutes. Season with additional salt or fajita seasoning, if desired.
  5. Remove skillet from heat and stir in the cilantro, green onions, and fresh lime juice. To serve, spoon mixture onto individual Romaine lettuce leaves and top with a drizzle of cilantro-lime sauce. Enjoy!
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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Bone-In Pork Chops with Creamy Mushroom Sauce

 

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Bone-In Pork Chops with Creamy Mushroom Sauce

Course lunch
Cuisine Under 30 Minutes

Ingredients

  • 3 T. extra virgin olive oil
  • 4 bone-in pork chops approximately 1/2” thick, room temperature
  • Sea salt and freshly ground black pepper to taste
  • 8 oz. white mushrooms washed and sliced
  • 2 T. yellow onion finely minced
  • 2 cloves garlic peeled and minced
  • ¾ c. chicken broth preferably organic
  • ¼ c. half and half room temperature
  • ¼ c. non-flavored full-fat Greek yogurt, room temperature
  • 3 T. fresh parsley stems removed and leaves finely chopped, divided
  • Optional: 1 t. ground arrowroot to thicken sauce

Instructions

  1. Heat olive oil in a large, heavy-duty skillet over medium-high heat.
  2. Season pork chops on each side with salt and pepper to taste and add to the hot skillet. Brown pork chops on each side, approximately 3-4 minutes per side.
  3. Remove pork chops from pan and set aside. Reduce heat to medium and add sliced mushrooms to pan. Cook until mushrooms release their juices, approximately 6-7 minutes, while stirring occasionally. Add onion and garlic to pan and cook for 1-2 minutes more, stirring once or twice.
  4. Deglaze the pan by adding the chicken broth and scraping up the brown bits on the bottom. Add the pork chops back to the skillet and reduce heat to low. Cover and cook for approximately 8-10 minutes or until chops are cooked through.
  5. Transfer chops to a serving plate and cover to keep warm. While the chops rest, stir in the half and half, Greek yogurt, and 2 tablespoons fresh parsley until blended into the pan sauce. Continue cooking until heated through, about 1-2 minutes. Season with additional salt and pepper, to taste, and remove from heat.
  6. To serve, spoon mushroom sauce over the pork chops and sprinkle with additional parsley. Serve immediately.

Recipe Notes

Tip: If you prefer a thicker sauce, combine 1 teaspoon of arrowroot with some water and stir the slurry into the pan before returning the pork chops to the pan to finish cooking.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Pineapple-Shrimp Stuffed Avocados

 

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Pineapple-Shrimp Stuffed Avocados

Course Salad
Cuisine Whole 30

Ingredients

  • 2 T. extra virgin olive oil
  • 8 oz. Jumbo shrimp peeled and deveined
  • 2 t. ground cumin
  • Salt and pepper to taste
  • ¼ c. fresh lemon juice divided
  • 2 large avocados
  • 1 c. fresh pineapple diced
  • 1 T. fresh pineapple juice
  • 1 small red onion diced
  • 3 T. fresh cilantro stems removed and chopped

Instructions

  1. Heat olive oil in a medium-sized skillet over medium heat. Pat the shrimp dry with paper towels and add to the hot skillet. Add ground cumin and season with salt and pepper, to taste.
  2. Cook shrimp for approximately 2-3 minutes, stirring frequently. Remove pan from heat and add 2 tablespoons of fresh lemon juice. Stir to combine and transfer to a small bowl. Cover and place in the refrigerator to chill.
  3. Cut avocados in half lengthwise. Remove seed and score the flesh in evenly spaced rows lengthwise and crosswise to create equal-sized chunks. Scoop avocado out of shell and toss with remaining 2 tablespoons of lemon juice to prevent browning. Reserve avocado shells and set aside.
  4. Add avocado, pineapple, pineapple juice, onion, and cilantro to a large non-reactive bowl and stir gently to combine.
  5. Remove chilled shrimp from the refrigerator and chop into equal-size chunks. Fold shrimp into avocado-pineapple mixture. Season with salt and pepper, to taste.
  6. Spoon shrimp mixture into reserved avocado shells and serve immediately. Enjoy!

Nutritional info (per serving)*

  1. Calories: 316

    Protein: 16g

    Carbohydrates: 18g

    Dietary Fiber: 8g

    Fat Total: 22 (saturated fat: 3.1g)

Recipe Notes

*Nutritional information is from HappyForks.com. It is provided for entertainment purposes only.

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October 10, 2018 By Dr Mélanie DesChâtelets, ND

Refreshing Mixed Berry Salad with Raspberry Vinaigrette

 

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Refreshing Mixed Berry Salad with Raspberry Vinaigrette

Course Salad
Cuisine Whole 30

Ingredients

  • ¼ c. rice wine vinegar
  • 1/3 c. fresh raspberries washed
  • 2 t. fresh lemon juice
  • ½ c. extra virgin olive oil
  • ½ t. sea salt
  • 1 head Romaine lettuce washed, stem removed, and chopped
  • 1/3 c. fresh mint chopped
  • 1 c. fresh strawberries washed, hulled, and sliced
  • 1 c. fresh blackberries washed
  • 1/3 c. sliced almonds toasted
  • Note: Chill salad plates prior to preparing this recipe.

Instructions

  1. Add vinegar, raspberries, lemon juice, and olive oil to a food processor and blend until smooth. Add salt and taste. Adjust other flavors to achieve the desired balance. Set aside.
  2. Add lettuce, mint, strawberries, blackberries, and toasted almonds to a large bowl and gently toss to combine.
  3. Drizzle with raspberry vinaigrette and serve immediately on chilled salad plates for a refreshing appetizer.

Nutritional information (per serving)*

  1. Calories: 123

    Protein: 3g

    Carbohydrates: 13g

    Dietary Fiber: 7g

    Fat: 7.6g (1g saturated)

Recipe Notes

*Nutritional information is from HappyForks.com. It is provided for entertainment purposes only.

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About Dr Melanie

Naturopathic Doctor offering consulting, specialty lab tests, professional grade supplements and dedicated wellness programs to BC residents via telemedicine, with offices in Burnaby – since 2010.

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