Teel Wellness Center

BALSAMIC VEGETABLES:

These are easy and delicious!  In a baking pan, coat your favorite veggies with Avocado Oil, such as tomato slices, onion slices, baby carrots, zuchini slices, green beans, etc.  Then sprinkle Balsamic Vinegar over the top.  Bake at 375 degree for 30 minutes.

WILD RICE:

In a sauce pan, put 1 cup wild rice with 3 cups water.  On medium-high heat, bring to a boil, then lower to a simmer and cover for about 50 minutes.  Be sure to add a little more water, if needed.  

QUINOA:

In a sauce pan, put 1 cup quinoa with 2 cups water.  On medium-high heat, bring to a boil, then lower to a simmer and cover for about 15 minutes.  Will be translucent when done. 

 

LEMONY SHRIMP:

In a fry pan, put 1/4 cup avocado oil with juice from 1 whole lemon and 2 cloves chopped garlic (optional).  Add 1 lb. of peeled and deveined wild caught shrimp and cook over medium to low heat for about 10 minutes or when shrimp is no longer translucent.  This makes a nice sauce that is delicious over quinoa or mashed potatoes.

MASHED GOLD POTATOES:

• 4 to 6 medium to large Gold potatoes, washed and cut into 1 to 2 inch pieces.
• Salt to taste

Gold potatoes are creamier than Russet or Red potatoes, so you don't need to add milk. They are healthier because they tend to release insulin slower.

Steam potatoes for 20 minutes on stove top until soft.  Dump out any water and while hot, add salt and beat until smooth with a blender.
   

BLACK BEAN CHILI:

Ingredients:

• 2 inch serrano pepper,chopped
• Bell pepper chopped
• Onion chopped
• 2 cloves garlic chopped
• Tomato chopped
• Handful fresh cilantro, remove stems and chop 
• 1 lb. organic ground beef or ground turkey, broken up in little pieces
• 3 (15.5 oz.) cans black beans (Simply Especial Spicy Cuban Black Beans by Teasdale recommended, because it's already seasoned.  Otherwise season plain black beans with 1 tsp. cumin.)
• 3 tbsp. avocado oil
• 1/4 tsp. salt, or to taste

 In a saucepan, saute ground beef or turkey until browned and drain off the fat.  Remove the meat and set aside.  Add avocado oil to saucepan and cook onion, serrano pepper, garlic, and bell pepper, covered, until soft, around 10 minutes or so.  Add the cooked meat, beans, cilantro, tomato and saute for another 10 minutes. Add salt to taste. For a main meal, you can serve this over quinoa or mashed potatoes.

LOW CARB OMLETTE:

• 3 eggs scrambled 
• Avocado oil
  
• Raw goat or cow cheese chopped (Alta Dena or Organic Valley brands are good.)
• Chopped up fresh herbs (parsley or cilantroI), tomato, mushrooms, bell pepper, spinach, or any other vegetables you like. 
  
• Sprinkle to taste: rosemary, thyme, salt, pepper or italian seasonings

Coat 10 to 12" fry pan with Avocado oil and turn heat on medium-low.   Add scrambled eggs to cover the bottom of the pan and let cook until partially solid.  Add veggies, herbs, cheese and spices.  Fold the omlette in half so that the veggies are inside of the omlette.  Cook until cheese is melted and omlette is solid.

ITALIAN GREEN BEAN SALAD:

• 1 lb. green beans
• 1/2 onion thinly sliced
  
• 1/4 cup extra virgin olive oil
  
• 1/4 cup unpasteurized apple cider vinegar
  
• 1 tsp italian seasoning
• 1 tsp garlic powder

Rinse and steam green beans for 20 minutes or until tender.  Cool in refrigerator.  Mix in other ingredients and cool in refrigerator for 5 minutes before serving.

VEGETABLE SLAW SALAD:

• 1 lb. shredded green cabbage
• 1 red and 1 green bell pepper chopped
  
• 4 scallions chopped
  
• 1/2 cucumber chopped
  
• 2 limes juiced
• 1/4 cup honey or agave
• 3 tbsp. olive oil, or other cold-pressed oil
  
• Sea salt & pepper

Combine vegetables in a bowl.  In another small bowl, whisk lime juice, oil and honey (or agave), and drizzle over slaw.  Add salt and pepper to taste.



LEMON-CAPER CHICKEN:

• 2 large boneless chicken breasts
• 1 tbsp butter
• 3 tbsp Avocado oil
  
• 1 lb. fresh sliced mushrooms
• Juice of 1 lemon
• 1/2 tsp sea salt
• 1/8 tsp pepper
• 1 1/2 tbsp capers plus 1 tbsp juice
• 10 cloves garlic, chopped
• handful of chopped parsley

In a large pan, heat avocado oil and butter over medium heat.  Add sliced mushrooms and saute for 5 minutes.  Add lemon juice, salt, pepper, capers with juice and garlic.  Heat to boiling.  Place chicken in a single layer in frying pan and heat again to boiling.  Reduce heat, cover and simmer about 20 minutes or until fork can be inserted in chicken with ease.  Uncover and cook, turning once, about 10 minutes longer, or until chicken is lightly browned on both sides.  Garnish with chopped parsley.

MASHED SWEET POTATOES:

• 4 medium sweet potatoes
• 1/2 tsp nutmeg
• 1/2 tsp cinnamin
• 1 tbsp agave sweetener

Peel and cut into 1 - 2 inch cubes 4 medium sweet potatoes. Steam for 20 to 30 minutes on stove top until soft.  Dump out any water and while hot, add 1 tbsp agave sweetener, 1/2 tsp nutmeg and 1/2 tsp cinnamin. Beat until smooth with a blender.

ITALIAN BROCCOLI:

• 2 or 3 heads of broccoli, with the stems, cut up in small pieces.  (Trim the outside of the stems, so that the tender part inside is left.)
• 1 lime, sliced in wedges 10 cloves of garlic, chopped in small pieces
• 5 tbsp olive oil
• 1/4 tsp red pepper flakes (optional)

Steam broccoli untill tender.  In a frying pan on medium to low heat, add olive oil and garlic.  Saute for a couple of minutes, so that the garlic infuses with the olive oil. Add the steamed broccoli, squeeze the lime wedges, and add the pepper flakes (optional).  Stir this mixture until the oil coats the broccoli. Heat for about 5 minutes.

SALMON SALAD: 

• 2 pounds cooked salmon, chilled
• 1 cup small-diced celery
• 1/2 cup small-diced red onion (1 small onion)
• 2 tbsp minced fresh dill or 1 tbsp dried dill
• 2 tbsp capers, drained
• 3 tbsp raspberry vinegar
• 3 tbsp extra virgin olive oil
• 1/2 tsp sea salt
• 1/2 tsp fresh ground black pepper (white pepper works well too)
• 1/2 can chopped artichoke hearts (optional)

Break the salmon into small pieces, removing any skin and bones and place in a bowl.  Add celery, red onion, artichoke hearts, dill, capers, raspberry vinegar, olive oil, salt and pepper.  Mix well and refrigerate until chilled.

CILANTRO PESTO PASTA:

• 1 clove garlic - remove skin
• 2 inches fresh ginger root, chopped
• 1 tsp crushed red pepper flakes (optional)
• 1/2 cup walnut or macadamia nuts
• 1 lime juiced
• 1 cup fresh cilantro leaves
• 1/2 cup extra virgin olive oil
• 1 tsp sea salt
• 1 lb. gluten-free or low carb pasta, cooked to al dente, 1/2 cup pasta water reserved.  Or cut and steam spaghetti squash for 20 minutes. Squash will come apart in spaghetti-like strings.
• 2 boneless chicken breasts cooked and chopped in chunks

Place first 8 ingredients in food processor and blend until smooth.  When pasta has been cooked, add the 1/2 cup pasta water to the pesto and stir until mixed.  Pour pesto over drained pasta.  Add chunks of chicken breast to make this a main meal.

** This pesto can also be used as a delicious topping for fish or chicken.  It can be prepared ahead and frozen for later use.

GUACAMOLE:

• 2 ripe avacados
• 1 medium tomato, sliced in wedges
• 1/2 medium onion, sliced in wedges
• 2 tbsp of fresh cilantro leaves
• 1/2 tsp sea salt or to taste
• 1 small fresh lime, juiced

Chop onion in food processor.  Add tomato and cilantro leaves to food processor and chop.  Add sea salt (to taste), avacado meat, and juice of lime and pulse just to blend.  Use tomato wedges, carrot, celery, cucumber or zuchini sticks for dipping.  Or eat with "Flaxers" crackers, made with flax seeds or lentil chips.

ICED HERBAL TEA:

Celestial Seasonings sells some really great  fruity teas!  We like Black Cherry Berry, Raspberry, Blueberry and Wild Berry flavors.  To make a quart of ice tea, boil 4 teabags in a pint of purified water.  After the water comes to a rolling boil, let it steep for a few minutes.  Pour the tea in a quart container and add another pint of room temperature water.  Refrigerate until completely cooled and serve over ice.  You may add a squeeze of lemon and Agave syrup or Stevia for extra flavor.  Tastes very fruity!  Experiment and see what flavors you prefer.  If you want to make a half gallon, use 8 teabags instead.

CHICKEN COATED WITH NUTS:

• Chicken tenders or slice 2 -3 large chicken breasts sliced in 2" wide strips
• 1 free range egg
• Almonds, walnuts or any other nuts ground up in a food processer
• 1 lime
• Avocado oil
  
• Salt and pepper

Scramble egg in one bowl.  Place ground nuts in another bowl.  Dip chicken strips in egg then roll in nuts.  Put them in a bake pan coated with avocado oil.  Squeeze lime juice on top of chicken and ad salt and pepper to taste.  Bake at 400 degrees for 30 minutes, or until completely cooked through.

EASY CHICKEN SOUP:

• 2 boneless chicken breasts without skin
• 1 onion
• 1 Gold potato (less insulin production than white/russet)
  
• 3 stalks celery
• 5 carrots
• 1 cup wild rice or quinoa (optional)
  
• 4 leaves of kale, chopped
• 3 cloves of garlic, chopped
• 1/2 tsp sea salt and white pepper to taste
• water and/or ready made organic chicken broth (cardboard container)

Slice or grind vegetables in a food processor.  Put ingredients in a large pan and cover with either water or organic chicken broth.  Boil for about 1 hour on medium to low heat. 

BROWNIES: (these treats are healthy and taste fantastic)

• 1 can black beans, 15 1/2 oz. rinsed and drained
  
• 3 eggs
  
• 3 tablespoons oil - coconut
  
• 4 tablespoons unsweetened cocoa powder
  
• 1 pinch salt
  
• 1 teaspoon vanilla
  
• 3/4 cup raw sugar or honey.  Or you can substitute agave or stevia to taste. 

Puree ingredients in a blender or food processor and pour into a greased 8x8 baking pan.  Optional: You can stir in chopped nuts or chocolate chips.  Bake at 350 degrees for 30 minutes.  Cool and cut into squares.



CHOCOLATE PUDDING: 

• 1 large avocado (Cut avocado in half and scoop out pulp.) 
  
• 1 teaspoon vanilla
  
• 2 tablespoons unsweetened cocoa
  
• 1 or 2 teaspoons agave syrup
  
• 1/2 cup almond milk or water

Put ingredients in a blender and blend until smooth. Refrigerate for half hour and enjoy!

GRANOLA BAR: 

• 1 part nut butter 
• 1 part coconut cream concentrate (You can order this from www.tropicaltraditions.com)
• 1 part seeds or chopped nuts
  
• Add agave syrup or stevia to taste
• Add sea salt to taste. 

Mix ingredients then put in zip lock bag and flatten.  Harden in refrigerator, then cut into squares.





QUINOA:

• 3 eggs scrambled 
• Avocado oil
  
• Raw goat or cow cheese chopped (Alta Dena or Organic 

MASHED SWEET POTATOES:

• 4 medium sweet potatoes
• 1/2 tsp nutmeg
• 1/2 tsp cinnamin
• 1 tbsp agave sweetener

Peel and cut into 1 - 2 inch cubes 4 medium sweet potatoes. Steam for 20 to 30 minutes on stove top until soft.  Dump out any water and while hot, add 1 tbsp agave sweetener, 1/2 tsp nutmeg and 1/2 tsp cinnamin. Beat until smooth with a blender.

MASHED SWEET POTATOES:

• 4 medium sweet potatoes
• 1/2 tsp nutmeg
• 1/2 tsp cinnamin
• 1 tbsp agave sweetener

Peel and cut into 1 - 2 inch cubes 4 medium sweet potatoes. Steam for 20 to 30 minutes on stove top until soft.  Dump out any water and while hot, add 1 tbsp agave sweetener, 1/2 tsp nutmeg and 1/2 tsp cinnamin. Beat until smooth with a blender.

ASHED SWEET POTATOES:

• 4 medium sweet potatoes
• 1/2 tsp nutmeg
• 1/2 tsp cinnamin
• 1 tbsp agave sweetener

Peel and cut into 1 - 2 inch cubes 4 medium sweet potatoes. Steam for 20 to 30 minutes on stove top until soft.  Dump out any water and while hot, add 1 tbsp agave sweetener, 1/2 tsp nutmeg and 1/2 tsp cinnamin. Beat until smooth with a blender.

QUINOA: