ALLISON APFELBAUM, NATUROPATHIC DOCTOR
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Delicious meal recipes

Baked Raisin and Oregano Turkey Meatballs

5/1/2020

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   Turkey meatballs are so delicious! It tastes great with raisins inside the meatballs, I know it sounds a little odd, but it totally works great. Feel free to experiment with ground meat, or pre-seasoned turkey sausages (take out the filling from the casing). This is super easy to do, I added almond flour to make them gluten free, and you can also use quinoa or baking powder as well. (any other gluten free flour would work as well). I topped it with tomato sauce, and you can also just serve plain with veggies or over pasta! Try it out :)

Tip: Keep an eye on the meatballs so the raisins don't burn, you may have to adjust the heat.

Healthy tip: Using ground turkey is a leaner option than using beef. It tastes great.

Ingredients:
  • 1 lb of ground turkey meat
  • 1/2 cup of raisins
  • 1/2 cup of almond flour (any other gluten free flour works)
  • 2 Tbsp garlic powder
  • 2 Tbsp of olive oil
  • 2 tsp sea salt
  • 2 Tbsp of fresh oregano herbs (dried works too)
  • Pasta sauce of your choice (I used organic marinara)
  • A few slices of aged parmesean or freshly grated

Recipe:
  1. Put all ingredients except for the sauce and cheese into a large bowl.
  2. Preheat oven to 375 F
  3. Mix with your hands, until ingredients are evenly distributed.
  4. Make 2 inch round balls with your hands.  Add to a large baking pan (grease with a little olive oil first).  Keep meatballs about 1-2 inches apart from eachother.  You should have about 15-16 balls.
  5. Heat on 375 for 35-40 minutes. The meatballs should be golden brown, turn the heat down if you see the raisins start to burn.
  6. Take out, and add the pasta sauce and sprinkle of cheese on top.  Put back in oven for about 5 more minutes until sauce is warm and cheese is melted.
  7. Serve with sauteed garlic spinach and lentil bean pasta (or any pasta of your choice)!
Delicious!
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Tuna Melt Avocado Boats

4/20/2020

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Tuna Melt Avocado Boats

  This makes a great hot or cold lunch! I love the combination of tuna, with fresh tomato and melted parmesean cheese on top. With the added crunch of a nut like sunflower seeds, it makes for a delicious and filling lunch. Try it out, this is great for quarantine since you can use canned or bagged tuna.

Ingredients:
  • 1 packet of tuna (or large can)
  • 1 whole avocado
  • 1 inch piece of onion chopped
  • 1 small garlic clove chopped
  • 1/2 medium fresh tomato chopped
  • 2 Tbsp of chopped pickles (I used about 4 slices of pickles chopped), you can also chop up half of a medium sized dill pickle, alternatively use relish
  • 2 Tbsp of red wine vinegar (balsamic would work too)
  • 1 Tbsp avocado oil
  • 1 tsp garlic powder, 1/4 tsp salt
  • 6 thin slices of parmesean cheese, or white cheddar.
  • 1/8 cup of sunflower seeds or pistachios shelled and raw

Recipe:
  1. Split avocado into halves, spoon out avocado from both sides and add to a medium sized bowl.
  2. Add tuna, and the rest of the ingredients (except for cheese and nuts) into bowl with avocado.  Mix thoroughly.
  3. Fill avocado shells with tuna mixture.  If you have extra save it on the side for later.
  4. Add cheese on top of mixture.  Microwave for 40-60 seconds.  If the cheese hasn't melted, put in for another 40-60 seconds. Let it cool for a minute or so.
  5. Add nuts/seeds on top for crunch.

This tastes great cold too :)









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Garden Fresh Pesto Shrimp over Spinach Linguini

9/17/2019

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Garden Fresh Pesto Shrimp over Spinach Linguini

   This is the time of year when you should be using up the leftover garden herbs and veggies.  Making a pesto to go with your dish is very easy, and you can change the ingredients depending on what you have.  I like to substitute the pine nuts for walnuts, and mix spinach with basil and other fresh herbs to create delicious flavors.  Use the olive oil and lemon juice to make it smooth in texture, adding more as needed to get a smooth consistency.  The parmesean cheese is used in moderation, and then pepper flakes with sea salt, garlic, and ground pepper for taste.  See my pesto recipe here.
This pesto was served over a fresh spinach linguini which I got at PCC (Whole Food should have a good variety of fresh and gluten-free pastas).  I cut up fresh garden tomatoes and added some sautéed mushrooms for a depth of flavor.

Tip: If your pesto is too salty or oily, it likely needs more greens.  I like to use a mix of basil and spinach to get it less bitter and more brightly colored.

Healthy tip: Basil is actually an adaptogenic herb which can help balance stress and decrease anxiety.  It also tastes great!

Ingredients:
-1 package of fresh linguini (spinach or lemon garlic tastes great)
-1 serving of garden fresh pesto, recipe here
-1/4 cup of chopped cherry tomatoes
-1 lb of peeled de-vined shrimp
-1/2 squeezed lemon
-1/2 cup of crimini mushrooms
-1 Tbsp parmesean cheese
-olive oil, sea salt, ground pepper, garlic (fresh or garlic powder), paprika

Recipe:

1.) In a medium sized pan, heat olive oil and fresh garlic, and lemon juice.  Add the shrimp.
Sprinkle with sea salt, ground pepper, and paprika to coat evenly.

2.) Cook each side on high heat about 1 minute until seared, turn the shrimp and cook on both sides.
Add about 1/4 cup of water to the pan and reduce heat to medium.

3.) Add the mushrooms and continue to stir every minute for a few minutes, until the mushrooms soften. Drain the rest of the water from the pan and set aside.

4.) Make the pesto, set aside.  Boil a pot of water, add the linguini and cook until soft.  Drain the water and mix in the pesto into the pasta.

5.) Serve the shrimp/mushrooms on top of the pasta, sprinkle the chopped tomatoes and top with cheese.  Enjoy!



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Grass Fed Beef Stir Fry

8/28/2019

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Grass fed Beef Stir Fry
Time: 20 minutes 

This is a great way to get protein and all of your yummy vegetables in one meal.  I like using Grass fed beef because research shows it actually has anti-inflammatory fats such as Omega-3's instead of the pro-inflammatory fats that grain fed beef has.  This particular stir fry has mushrooms, broccoli, spinach, carrots, and garlic.  

Tip: Feel free to experiment with different vegetables.  I like to add some Bragg's coconut aminos instead of soy sauce, and some aged balsamic vinegar.  Hoison sauce also adds some great flavor. Traditionally this is made in a wok, and takes hardly any time.  You can also use a large frying pan.  I think stir fry goes great with a side of brown rice and quinoa.  

Health Tip: Spinach and dark green vegetables have B-vitamins which give a great boost for energy and mood! 


Ingredients: 
  • 3 cups of vegetables of any kind 
  • 4 ounces of Grass fed beef, stew cut pieces (small squares)
  • 3 Tbsp coconut oil 
  • sea salt, ground pepper
  • 2 Tbsp roasted garlic
  • 2 Tbsp Coconut aminos or soy sauce, Hoison sauce (optional)

Recipe: 
  1.  Heat the coconut oil and garlic on high in a Wok or a large pan for 30 seconds until it starts to sizzle. 
  2. Add the beef and stir every 30 seconds until it starts to brown on all sides. 
  3. Add the vegetables, and continue to stir every 30 seconds. 
  4. Mix in the coconut aminos and a drizzle of Hoison.  
  5. Turn down the heat and simmer until the vegetables are soft but still bright in color (this retains all the nutrients).  The meat is done when it is browned through. 
  6. Top with sea salt, ground pepper.  Serve over quinoa or brown rice, enjoy! 




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Baked Cod Lettuce Tacos with Fresh Slaw

8/28/2019

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Baked Cod Lettuce "Tacos" with Fresh Slaw
Time: 30 minutes plus 10 minutes prep time 
 
This recipe is a great replacement for traditional fish tacos, using a lettuce leaf instead of a tortilla.  I like to bake fish, and if you use a coating of baking powder it gives it a crispy gluten-free coating. The fish I used is Cod, and any white similar fish will taste great such as Rockfish or Tilapia. This particular taco has a topping of homemade guacamole, as well as fresh "coleslaw" made with cabbage and riotta cheese instead of mayonnaise. Use the lettuce leaf like a taco by getting a size large enough to fold up. 
 
Tip: When you are baking the fish, you know it is done when it becomes flaky with a fork. Add a little fresh lime after baking for another fresh zest of citrus. 
 
Health tip: Cold water fish have a high level of Omega-3 that is anti-inflammatory.  The only way to get Omega-3 is from cold water fish, walnuts, flax, and chia, the other Omegas are 6 and 9 (commonly found in other nuts and avocado, olive oil). 
 
Ingredients: 
  • 6 ounces of fresh cold water fish (Cod)
  • 4 Tbsp baking powder
  • Garlic powder
  • Sea salt, ground pepper 
  • 1/2 fresh lime split into two pieces 
  • 6 large lettuce leaf (Romaine or similar)
 
Coleslaw: 
  • 2 large leaves of cabbage chopped into lengthwise pieces
  • 2 Tbsp Ricotta cheese or greek yogurt
  • 1 medium sized tomato chopped into small pieces 
  • 2 Tbsp chopped cilantro fresh 
 
Recipe: 
  1. Preheat oven to 350 degrees. 
  2. Squeeze 1/4 lime wedge on fresh fish pieces and lay out into a glass baking dish. 
  3. Coat the fish evenly with baking powder on both sides, lay fish flat in pan. Sprinkle garlic powder, sea salt, and ground pepper evenly on the fish. 
  4. Bake fish until flaky for about 30 minutes. 
  5. For the coleslaw, combine the cabbage pieces, ricotta cheese, tomatoes, cilantro and olive oil into a small bowl. 
  6. Serve together inside the lettuce wraps, with the coleslaw on top enjoy! 
 
 



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Fresh Zoodles with Ground Turkey

8/28/2019

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Fresh Zoodles with Ground Turkey
Time: 15 minutes     Prep time: 5 minutes 

  I love making noodles out of Zucchini, because really the sauce is what makes the dish taste good anyway! In order to make "Zoodles" you need a spiralizer such as The Paderno 3-blade spiralizer by William and Sonoma. Zucchini noodles can also be made from yellow squash.  The wider the squash the easier it will be to spiralize.  I have also seen pre-made zoodles at the grocery store in the vegetable section.  This dish is made with fresh herbs and vegetables, you can also add your favorite pasta sauce into the pan towards the end to give it more of an Italian pasta flavor. 

Tip: The trick to make Zoodles that aren't soggy, is to cook them in olive oil and a little bit of water.  You don't want to cook them in a pot of water like regular pasta.

​Health tip:  Squash is a great vegetables and is full of vitamin A which is good for skin, immune system health, and eyes. Carrots are also full of vitamin A. 


Ingredients: 
  • 4 large zucchini or yellow squash spiralized
  • 3 Tbsp olive oil, 2 Tbsp roasted garlic pieces
  • 8 ounces of organic ground turkey or chicken 
  • 1 cup of carrot chips or mushrooms
  • 1 cup chopped cherry tomatoes 
  • 1/3 cup of fresh basil 
  • sea salt, red pepper flakes, ground pepper 

Recipe: 
  1. In a large pan, heat the olive oil and garlic on high for 30 seconds. 
  2. Add the ground turkey and sauté on high heat until browned. 
  3. Add the spiralized zucchini to the pan, reduce heat to medium. Add 1/4 cup of water to the pan.  
  4. Next place the rest of the vegetables into the pan. Mix them all together until the vegetables are soft but still bright in color. 
  5. Serve with fresh tomatoes, basil on top.   Sprinkle sea salt, red pepper flakes and ground pepper.  Optional to also add some fresh parmesan cheese, enjoy! 








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  • Home
  • Recipes
  • DELICIOUS MEAL RECIPES
  • ENERGIZING AND QUICK BREAKFASTS
  • FRESH DIPS AND SIDE DISHES
  • HEALTHY SMOOTHIES AND DRINKS
  • GRILLING RECIPES
  • BAKED and SWEET SOMETHINGS
  • IMMUNE BOOSTING RECIPES
  • SOUPS AND INSTANT POT
  • Contact