TiaMa’at Spinach Omelette

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Spinach, broccoli and onion sautéed in a non-stick pan with olive oil and butter with whisked eggs and cream.

Ingredients

3 or 4 eggs, whisked
1 tsp cream or milk
1 tsp olive oil
1/4 cup diced onion
1 piece of broccoli, diced
1/4 cup spinach, or one handful
1/2 tbsp butter
1/2 tsp salt
1/2 tsp fresh ground pepper

Cooking Instructions

Blend the eggs together with a whisk or fork and add a bit of milk or cream.  Place the non-stick pan on medium heat with the drizzle of olive oil to sauté the onion and broccoli.  Once the oil is hot, toss the onion in the pan and cook until translucent and then add the broccoli and spinach.  Let the vegetables simmer for a few minutes and then add the butter and salt. Once the butter has melted, add the egg mixture and the fresh ground pepper.  Let it cook for approximately 5 minutes and then fold the omelette in half.  Cook for another 2 mins and then flip again if the egg is not browned as desired.  Add a garnish of fresh cranberries and spinach!

Bon appetit!

Yield:  1 serving
Prep Time:  5 mins
Total Time: 20 mins

Clarity - Blueberry Salad

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Baby Spinach with roasted pecans, cubed chicken, blueberries, mushrooms, shaved mild cheddar cheese, topped with a white wine vinegar and oil dressing.

Ingredients

1/4 cup pecan pieces
3 cups baby spinach
1 palm sized serving of baked/grilled chicken, cubed
1/2 pint of bluberries or one handful
1 large mushroom diced
2 tsps mild cheddar cheese, shaved
1 tbsp olive oil
2 tbsp white wine vinegar
1/2 tsp fresh ground pepper
1/2 tsp sea salt

Cooking Method

Preheat the oven to 350°C. Roast the pecans in the oven for 7-10 mins, and be careful not to burn them.  Prepare the spinach on a plate.  Add the cubed chicken, the blueberries, the chopped mushroom and then the pecans when they have cooled.  Add the shaved cheddar on the top.  For the dressing, mix together the white wine vinegar and olive oil with the salt and pepper, and then drizzle over the salad.  Enjoy your light lunch!

Yield:1 serving
Prep time: 10 mins
Total Time: 12 minutes

Steak, Mushrooms and Onions with Kale

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Pan-Fried steak in olive oil, butter and salt and ground pepper, fried mushrooms and onions in butter and a side of kale sautéed in coconut oil with sea salt.

Ingredients
1 tbsp olive oil
1 small onion, chopped
9 or 10 mushrooms, chopped
2 tsps butter

1 tbsp coconut oil
1/2 head of kale
1 tsp sea salt

1 tsp olive oil
2 sirloin steaks
2 tsps butter
1 tsp sea salt
1 tsp ground pepper

Cooking Method
In a frying pan on medium heat, add the oil and let it heat up.  Then add the onions and cook them until they are translucent, and then add the mushrooms and the butter. Cook for another few minutes until mushrooms are browned and then remove from the heat.

Add the coconut oil to another frying pan on medium heat.  Separate the leafy green part of the kale from the stem, and discard the stems.  Place the kale into the frying pan and add the sea salt. Sauté the greens for 10 mins on medium heat and then remove.

In another frying pan, heat the oil for the steaks.  When medium high temperature is reached, add the steaks with the salt and pepper and the butter if desired, and then let them fry for 5 mins on each side for medium cooked steak.  Serve the mushroom and onion on top of the steak and add the side of kale.  Enjoy!

Yield:  2 servings
Prep Time:  10 mins
Total Time:  25 mins

Vegetarian Coconut Curry

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Broccoli, kale, mushrooms and onion cooked in a coconut milk sauce with tomato paste, curry, cumin, paprika, lime and garlic, all on a bed of cauliflower rice.

Ingredients

1 tbsp coconut oil
1/2 an onion, diced
1 clove of garlic
1 head of broccoli
1/2 head of kale
7 or 8 mushrooms
3/4 can coconut milk
1/2 can tomato paste
1 whole freshly squeezed lime
1 tsp paprika
2 tsp chili powder
2 tsp curry powder
1 tsp cumin

1/2 head of cauliflower
1 tbsp coconut oil
2 tsp curry powder
1 tsp chili powder
salt and pepper to taste

Cooking Method

Melt the coconut oil in a frying pan on medium heat and then saute the onion until translucent. Add the garlic and cook for about one minute. Add the broccoli, kale and mushrooms. Cook the vegetables for about 7 minutes, and then add the coconut milk, tomato paste, lime juice and spices.

*Can add chickpeas along with other veggies for more protein.

For cauliflower rice, chop it very finely and then fry in a sauce pan on medium heat with coconut oil, spices and salt and pepper for about 15 mins.

Yield: 4 servings
Prep time: 15 mins
Cook time: 20 mins

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