Chicken Enchiladas (O)

The next time you are looking to add a little spice in the kitchen, serve up these enchiladas! Not only does this recipe take less than 30 minutes to prepare AND to cook, these enchiladas are super flavorful!

You may be thinking…enchiladas are poor food combining; protein fleshes and carb starches do not combine well. And if we did the typical enchilada, you are absolutely right. However, with this recipe, it’s more like a casserole and we follow the 80/20 rule: 80 percent chicken and 20 percent tortilla.

Ingredients:

• 1 lb chicken breast

• One 6 oz can tomato paste (or click here to make your own!)

• 2 cups chicken stock (or you can do one cup stock and one cup water)

• 3 T Canola oil

• 2 T chili powder (you can always add more if you prefer, but add just a little at a time otherwise you may overpower your meal with too much spiciness!)

• 1 tsp oregano

• 1 ½ tsp cumin

• ½ tsp salt

Goat cheese*

• 5 tortillas cut into long strips

• Fresh cilantro

Directions:

1) Heat oven to 350 degrees.

2) On medium low, heat oil in a sauce pan. Add chili powder and stir. Add stock, tomato paste, oregano, and cumin. Stir to combine. Bring to a boil, reduce heat to low and cook for about 10 minutes. Add more seasonings if desired.

3) While the sauce is thickening, cut the chicken breast into strips. Place a couple tablespoons of canola oil into a skillet. Add the chicken and cook until done.

4) Take the chicken out of the skillet and shred it. Combine the shredded chicken with the sauce.

5) Dip half of the tortilla strips into the sauce and place in a 9 x 9 pan. Add the chicken mixture atop the tortillas (leave some sauce in the pan to dip the remaining tortilla strips). Dip the other half of the tortillas in the remaining sauce and place on top of the chicken.

6) Add a few small dollops of goat cheese on top of the enchiladas (remembering the 80/20 rule) and place in the oven for 10 minutes.

Serve with cilantro and a fresh salad!

*Add the goat cheese on a “cheat day”

Sweet Potato Fries (AB, B, O)

 

Anti-oxidants. Fiber. Rich in Beta Carotene. AND they taste darn good. What more can you ask for?

Try these fries for a healthy snack-we’re sure they’ll be a big hit!

  • 1 lb peeled sweet potatoes cut into 1/4″ match-sticks
  • 2 T extra virgin olive oil
  • 1/2 t cumin
  • 1/2 t oregano
  • 1/2 t coriander
  • 1 t sea salt
  • 1 t parsley
Preheat oven to 425 degrees. 
 
In a small bowl combine cumin, oregano, coriander, salt and parsley.
 
Place sweet potatoes in a pile directly on baking sheet and drizzle with olive oil. 
 
Use hands to toss until all pieces are well coated.  Sprinkle seasoning mixture on top and toss again with hands to coat. 
 
Arrange sweet potatoes in a single layer so that pieces are not touching each other.  Place pan in oven and bake for 15 minutes. 
 
Use a metal spatula to gently flip fries and then return pan to oven. Cook for an additional 15-20 minutes or until fries are starting to lightly brown and crisp. 
 
Remove pan from oven and cool 5 minutes. 
 
Serve immediately.
 
Recipe and photo courtesy of Our Best Bites.

Homemade Pesto (A, AB, O)

Did you know that there are more than 60 varieties of basil out there? And that basil is considered an anti-inflammatory food?

Try this dairy-free pesto recipe and add to your next rice, veggie or seafood meal to kick it up a notch!

  •  3 Tbs. pine nuts
  • 2 garlic cloves
  • 4 oz fresh basil leaves
  • 10 fresh parsley sprigs
  • 1/2 cup extra-virgin olive oil
  • salt to taste

directions:

  1.  In a blender or food processor, combine the pine nuts and garlic and chop coarsely. Add about half of the basil and process to chop coarsely. Add the remaining basil, parsley and olive oil and process until a thick green mixture forms. If the mixture is too thin, add more basil or parsley. If it’s too thick, add more olive oil.
  2. Season with salt. Blend together briefly and transfer mixture into a glass container.  To avoid the pesto from discoloring, top with a thin layer of olive oil.  Cover tightly and refrigerate; this can be stored up to two weeks.

Chocolate Banana “Ice Cream” (B,O)

Here’s a use for those extra bananas that are sitting on your kitchen counter. Indulge in this healthy “ice cream” without the guilt!

  •  Approx. 5 medium frozen bananas
  • ¼ cup milk (raw milk is best and usually agrees with everyone’s stomach, otherwise almond milk can be used)
  • 3 T unsweetened cocoa powder
  • 1 tsp honey

Blend all ingredients in a blender until smooth. Place in a freezable container and freeze for a couple of hours, or until mixture hardens.

Allow to sit out for 5-10 minutes before consuming.

Roasted Kale (A, AB, B, O)

One bunch of organic kale (about 5 leaves)

2 tsp Olive oil

Coarse Sea salt

• Preheat oven to 300 degrees F

• Wash the kale and tear the leaves from the stem into bite sized pieces

• Toss in a large bowl with the olive oil to lightly coat the leaves

• Spread leaves single layer onto a baking pan

• Sprinkle a little bit of sea salt onto the kale (believe me, a little goes a long way)

• Roast for 7 minutes

• Turn leaves over to prevent burning and roast for another 7-10 minutes

• Kale should be crunchy and brittle

Add some curry or chili powder priot to baking for extra flavor. Any leftover kale store at room temperature in a ziplock bag.

Did you know kale contains compounds that may lessen the occurrence of some cancers? Click here to discover more about the wonders of kale.

Easy Meatloaf (B, O)

Ingredients:

¼ tsp cayenne pepper

½ tsp chili powder

½ tsp dried thyme

¼ onion, chopped

½ carrot, peeled and roughly chopped

2 whole garlic cloves

¼ red bell pepper

16 oz ground beef

¾ tsp salt

½ egg, whisked

Directions:

• Heat oven to 325 degrees F.

• Mix together the cayenne pepper, chili powder and thyme. Place this mixture into a large bowl.

• Combine the onion, carrot, garlic and red pepper in a food processor bowl and pulse until the mixture is finely chopped, but not pureed.

• Combine the vegetable mixture and ground beef with the spice mixture.

• Season with salt.

• Add the egg and combine thoroughly.

• Pack the meat into a loaf pan and cook for about an hour or until meat is thoroughly cooked.

For B types, you can add ¼ cup of oatmeal, ground finely, to the mixture for a “fluffier” meatloaf.

Saute some spinach packed with anti-oxidants in a little bit of olive oil and fresh garlic for a side dish.

To really complete your meal, grill some organic pineapple. The bromelain, which are enzymes in the pineapple, naturally aid in the digestion of proteins! Not only will you feel less bloated after your meal, it will help with indigestion amongst other things.

(And one more thing, since you are allowed one cheat meal per week, try this delicious, tangy bbq glaze to bring the taste up a notch.) The sweet and sour flavor of this glaze is in a category of its own!

Glaze

¼ c bbq sauce (we recommend Annie’s Naturals Organic Bbq Sauce)

½ tsp ground cumin

¾ tsp Worcestershire sauce

Dash hot pepper sauce

1 ½ tsp honey

Mix all the ingredients together and brush the glaze onto the meatloaf after it has been cooking for about 10 minutes.

This recipe has been altered from Alton Brown’s “Good Eats Meatloaf” recipe to accomodate type Os and As.

Asparagus Frittata (A, AB, B, O)

 

Ingredients:

3 T olive oil

½ pound fresh asparagus, trimmed and cut into one inch pieces

½ pound fresh portobello mushrooms, sliced into ½ inch pieces

6 eggs

1 T water

1 tsp chopped fresh thyme

3 T grated parmesan cheese (for B types) or 3 T mozzarella (for A, AB and O types)

Directions:

• Preheat oven to 325 degrees F.

• Heat olive oil in an oven-safe skillet over medium low and stir in asparagus. Cook until the asparagus is tender.

• Stir in the mushrooms and continue cooking 5 more minutes.

• Whisk together eggs, water and thyme in a bowl. Pour the egg mixture into the skillet and reduce heat to low. Cover and cook for 5 minutes.

• Transfer the skillet to the preheated oven. Bake 10-15 minutes, or until eggs are no longer runny. Top the mixture with the cheese. Turn on the broiler and broil until cheese is melted and slightly brown.

Adapted from the Allrecipes, Asparagus and Mushroom Frittata recipe, to accommodate all blood types.