Roasted Red Pepper Recipe

I used to only eat roasted red peppers at restaurants. They kind of seemed like a “gourmet” ingredient, and I never even thought about making them at home. Turns out, they are really easy to make! I love roasted vegetables because the roasting process enhances the flavors of the vegetables. Roasted red peppers are a great addition to salads, wraps, sandwiches, homemade hummus, homemade pesto or as a filling in tamales.

I made them in the oven under the broiler. It only takes about 10 minutes to cook and 30 minutes to cool.

Here is how it’s done!

  1. Turn oven on to the “broil” setting. Line a baking sheet with tinfoil
  2. Rinse red peppers and pat dry. Cut around the stem then pull it out. Cut the pepper in half (from top to bottom- length wise). Cut out all the white parts and remove the seeds. If some of the seeds are sticking, I like to run the pepper under cold water to get rid of them.
  3. With your hands or a knife, flatten each half-pepper and place them peel side up on the baking sheet.
  4. Place under broiler for 8-10 minutes or until the pepper is fully charred. (Don’t worry, we will remove the skin so it won’t look so ugly!) You may need to rotate the peppers half-way through to make sure that they get charred evenly.
Ugly... I know! But they won't look like this at the end.

Ugly… I know! But they won’t look like this when at the end.

5. Take the peppers out of the oven, wrap them in the tinfoil. Let sit for 30 minutes

6. Peel the skin off the peppers with your hands or a knife. Then chop and serve!

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Homemade Organic Grass-fed Burgers (only $8!)

The restaurant industry in San Diego is booming. In the past couple of years, several new “gourmet” burger restaurants have popped up; To name a few, Burger Lounge, the Counter, Eureka. Some of these restaurants have grass-fed burgers and others have “vegetarian-fed” burgers (whatever that means lol).

I love that restaurants are working with the “farm-table” concept and that they are using more sustainable animal meat. However, most restaurants still use cheap industrial seed oils.  Also, the price per burger is pretty expensive with tax, tip, plus add-ons like avocado and fries. On a personal note, when I eat at restaurants, I tend to eat bigger portions than I do at home. I’m totally okay with occasionally spending the money and eating at restaurants but on a weekly basis I prefer to make HOMEMADE BURGERS.

Last night, we had some friends over for dinner. I made these wowmazing homemade burgers and get this…. With all the toppings and sides they cost around $8 per person. As you can see in the picture below, this $8 meal contained: organic grass-fed patties, avocado, caramelized onions, tomato, lettuce, whole wheat bun (or you can go naked style with no bun- thats how I roll) and some delicious crispy potatoes.

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Oh and did I forget to tell you that the burgers only take 20 minutes?!

Homemade Burger Recipe

Ingredients

  • Optional toppings/ sides: sweet potato fries, potato crisps, spinach, cheese, avocado, sprouts, sautéed mushrooms, roasted peppers
  • 1 lb organic ground grass-fed beef
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1 Tablespoon Coconut Oil, Ghee, or Organic Tea Seed Oil

Method

  1. Prep any burger toppings/ sides prior to cooking the burgers.
  2. Turn on oven to 350F degrees.
  3. Place ground beef, salt, pepper, and garlic powder in mixing bowl. Mix together thoroughly with your hands.
  4. Break the beef mixture into quarters and then form each quarter into a patty with your hands. You don’t want the burgers to be too thick
  5. Pre-heat your grill-pan or cast-iron skillet to a medium-high heat. Melt ghee or coconut oil.
  6. Place burgers on the pan for 3 minutes or until the bottom is browned. Then flip the burgers and cook for another 2 minutes. Take a knife and cut into the middle of one burger. Peak inside to see if the burger is cooked through. If not, then place the burgers in the oven for 2-3 minutes or until cooked to your desired temperature. (We like ours cooked “medium” so we only leave them in the oven for 1-2 minutes)

Serves 4

Power Breakfast for Men- Sweet Potato Hash with Eggs and Avocado

This post is in honor of Movember– a month dedicated to Men’s Health!

Most men eat a breakfast comprised of carbohydrates and coffee. This is something that has to change! If you are  a man reading this article and you want energy throughout the day, you need to get a jump-start with a power-breakfast. The ideal breakfast would consist of protein, healthy fats and some healthy (un-refined) carbohydrates. A balanced breakfast will provide you with the nutrients your brain and muscles need for a productive day.

Check out this simple recipe that was designed just for you!

[Click to View VIDEO]

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Sweet Potato Hash with Scrambled Eggs and Avocado

Prep time: 5 minutes                                                                                            Cooking time: 7 minutes

Ingredients

  • 2 Tablespoons coconut oil, divided
  • ½ diced onion
  • ½ cup shredded sweet potato
  • 4 eggs (or 1 egg with 3 egg whites)
  • 1 handful spinach
  • ½ avocado

Directions

  1. Preheat a cast-iron skillet over medium heat and melt 1 Tablespoon of coconut oil in the pan
  2. Add your diced onion to the pan and stir for about 3 minutes until translucent
  3. Add your sweet potato and saute, stirring often, for 3-4 minutes until your sweet potatoes soften
  4. In a separate pan, melt the remaining 1 Tbsp coconut oil (or organic butter). Pour in eggs and cook over medium heat until cooked through.
  5. Add your spinach to your eggs and stir often until fully wilted.
  6. Plate sweet potato hash on a plate and top with eggs. Slice up some avocado for the side OR top with goat cheese.

Chef tip= Double the sweet potato hash recipe, cook it and leave some in the fridge for another quick breakfast. Next time you can heat up the hash and then you only have to cook the eggs.

Spaghetti Squash With Garlic and Butter Sauce

Spaghetti squash is one of my favorite winter dishes. It is a great gluten-free alternative to regular or whole wheat pasta. Unlike pasta, spaghetti squash is considered a “whole food,” that means that it is unprocessed, more easily digested, and still has all of it’s nutrients.  One other benefit to spaghetti squash is that it is significantly lower in carbohydrates than pasta.

Here is a simple spaghetti squash recipe for you to try. There are some additional suggestions for recipe variations below.

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Ingredients

  • 1 medium Spaghetti squash
  • 1.5 Tablespoons organic butter
  • 1 clove garlic, minced
  • 1 small shallot, minced
  • ½ teaspoon sea salt
  • 1/8 teaspoon freshly ground pepper
  • ½ tsp chili flakes (optional)

Directions for Roasted Spaghetti Squash

  1. Preheat oven to 350F degrees
  2. Cut spaghetti squash in half (long-way from top to bottom) and scrape out the seeds.
  3. In a large glass baking dish, pour enough water to cover the bottom of the dish until there as ¼ or ½ inch of water.
  4. Place spaghetti squash halves face down in the dish and cover with tin foil.
  5. Bake in the over for 35-45 minutes– until the squash is easy to grate with a fork.
  6. Run a fork down the squash to create “spaghetti-like” strings.

Saute

  1. In a medium pan, melt 1 Tablespoon of butter. Add shallots and garlic and sauté for 3-5 minutes until fragrant.
  2. Add roasted spaghetti squash to the pan and mix until well-incorporated and heated through. Season with salt and pepper (and optional chili flakes)

Serves 2-3

Chef recommendations

  • Plate the spaghetti squash sauté and add a piece of Wild Tilapia or Grilled chicken
  • Option to add Italian spices like oregano, basil and/or thyme
  • Add a homemade pesto or tomato sauce to the Spaghetti squash

Pre-Workout Nutrition

images-1Your nutrition choices can either support your hard-work in the gym or they can hinder your chances of reaching your goals. Plenty of people do not like to eat anything before their workouts. This is a HUGE mistake. The body needs energy in order to get optimal results.

We need to wake up our metabolism up in order to burn fat. With nothing in your stomach, your body will burn muscle instead of fat. To rev your metabolism up, you should eat (at least a little bit) before you work out.

It is also good to eat within a 1 hour period after your workout. During this post-workout period your metabolism is working at peak levels. You want to make sure that the body is able to burn fat during this time instead of muscle.

Each individual needs a different ratio of protein to carbohydrates to fats in their diet. For this reason, I could not tell you what the “perfect” pre-workout snack for you. (That is unless you come in for a nutritional analysis*). Even if you don’t know the “perfect” ratios for your body, it is best to at least combine a carbohydrate, protein and a fat into your pre-workout snack.

Here are a few good options that you can choose from. It is important to notice how you feel after you eat. You might want to eat 30 minutes before your workout so that you have time to digest your food. You may want to alternate between these options and figure out which option is best for you.

1. 1/2 cup plain greek yogurt with 1 Tbsp flax seeds and 5-6 chopped almonds

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2. 1/2 a Rise protein bar or 1/2 a Jay Rob protein bar.

Rise

3. An apple with peanut butter and a hard-boiled egg

4. Strawberry and Kale Smoothie OR Strawberry Banana Smoothie:

1/2 banana, 2-3 strawberries, 1/2 cup almond milk, 1 Tbsp peanut butter, 1/2 scoop protein powder (I like vanilla vega) and 2 ice cubes

If you can’t get some protein in then at least combine a quality carbohydrate and a healthy fat.

What do you usually eat before you workout? Please share!

*E-mail me at nourishedbalance@gmail.com to set up an initial consultation

Lemon and Dill Baked Salmon

I have always been a fan of baked salmon, however I only recently become a fan of fresh dill. I have never been very comfortable cooking with dill because I never knew what to pair it with. Since it is summer and I am feeling adventurous, I decided to try something new. I absolutely love this fresh Lemon and Dill Salmon recipe. It is more than perfect for summertime.

Salmon is well-known in the nutrition world as a good source of Omega-3 fatty acids. Omega-3 fatty acids are good for our health because they are anti-inflammatory. Other sources of Omega-3 fatty acids include: fish oil, olive oil, avocados, and almonds.

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Ingredients
1lb wild-caught salmon
1 Tbsp tea seed oil
1 tsp sea salt
1/8 tsp black pepper
1 bunch dill, chopped
1 small lemons, 1/4 inch slices
1/2 cup organic vegetable stock

Directions
1. Heat oven to 350 F degrees
2. Line a large baking sheet with parchment paper.
3. Place 3-4 lemon slices and 1 Tbsp chopped dill on the baking tray.
4. Rinse salmon then dry. Rub both sides of salon with tea seed oil, sea salt and pepper.
5. Place 3-4 lemon slices and 1 Tbsp chopped dill on top of salmon.
6. Add organic vegetable stock to the baking dish to surround the salmon
7. Cover with aluminum foil and bake for 20-25 minutes. (cooking time varied depending on thickness of salmon)

Note: Serve hot or take salmon out of the oven to cool for an hour before serving

Mediterranean Quinoa Salad

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Ingredients

  • 1 cup quinoa
  • 2 cups water or vegetable stock (low sodium & organic)
  • 1 large cucumber, medium dice
  • 2 roma tomatoes, medium dice
  • ½ medium red onion, small dice
  • 1 red bell pepper, medium dice (optional)
  • ½ cup olives, chopped (optional)
  • 2 oz crumbled organic feta cheese
  • 1 bunch parsley, chopped
  • ½ bunch mint, chopped
  • Juice of 1 lemon
  • 1/3 cup red wine vinegar
  • ¼ cup olive oil
  • 1 tsp sea salt (or more to taste)
  • black pepper

Directions

  1. Rinse quinoa in a fine mesh strainer until water runs clear.
  2. Add quinoa and water (or stock) to a medium size sauce pan. Bring to a boil then cover and let simmer for 20-25 minutes. You will know quinoa is ready the tiny seeds are all unraveled into spirals.
  3. While quinoa is cooking chop tomatoes, cucumber, onion, parsley and mint. Combine chopped ingredients into a large bowl, set aside.
  4. Line a baking sheet with parchment paper. When quinoa is cooked, spread out evenly on the baking sheet and fluff with a fork. Let cool for 5-10 minutes.
  5. Combine the quinoa with the vegetables. Add feta cheese, lemon juice, red wine vinegar, olive oil, salt and pepper.

Note: If you want to make extra for leftovers don’t add feta, lemon juice, red wine vinegar and olive oil. Salad will keep in the fridge for 2-3 days without dressing.

I absolutely LOVE quinoa. It is just so versatile and takes very little time to prepare.

Be sure to check some other fantastic quinoa recipes:

 Morning Quinoa porridge

Hearty Kale and Quinoa Citrus Salad