For the past year or so I’ve been posting weekly recipes on my friend, Doug’s (aka DR) fitness site, HealthHabits. He’s a trainer in Canada that since doing the recipes, has been cyber-training me. He’s all about the Paleo way of eating so I’ve had to tailor his recipes to follow suit. This is one I made a couple weeks ago for his site. Though I’m still new to the Paleo diet (feel free to give ye a few suggestions) I think I’ve a good idea here. What I really try to do with food, besides creating easy healthy recipes is to shop and eat sustainably and seasonally, which sometimes results in using produce not very well known. With all my recipes you are encouraged to use what ever is in season in your area, which might be different than my area especially because I’m planted in sunny Southern California, as I often like to remind DR. (Better not make him too jealous or my next workout session might be brutal!)

Since the Paleo diet does not include potatoes (ouch says the Irishman) I wanted to show you an easy substitute using what I know as Celeriac, often called Celery Root. It is a kind of celery grown as a root vegetable that tastes like celery with a potato-like consistency. Common across the pond, we use as mash, in mash or even raw, grated in salads. Here’s how it stacks up against the potato:
Celery Root*   vs.   Potato*

Calories                 42             118
Carbohydrate        9g            27g
Dietary Fiber         2g              2g

*1 cup celery root (155g) boiled, drained with no salt
*1 potato (136g) boiled in skin with no salt

In California we can get celeriac all year round but the season runs about October through April. As for the tomatoes, I didn’t think it was tomato season yet we received these lovelies in our CSA box. Feel free to substitute any in-season veg for the tomatoes if you can’t get locally grown tomatoes this time of year.

RECIPE:
Serves 2

2 x 4-6 oz organic/grass fed chicken breasts

1 tbsp fresh marjoram
1 tbsp fresh oregano
1 large garlic clove – minced
3 tbsp olive oil
1/4 tsp black pepper
1/2 lemon – zested

2 medium celery roots (you’ll probably have some left overs but that’s grand!)
low-sodium chicken broth
S&P to taste

DIRECTIONS:

Begin by mixing all the marinade ingredients together in a mixing bowl. Add chicken breasts and coat. To store, either place in a Zilpoc bag or cover in a bowl in the fridge. Turn occasionally to make sure all sides are marinating.
NOTE: This can and should be done ahead of time to get maximum flavor. I would suggest marinating for at least 4 – 24 hours.

To cook celeriac:

Top and tail celery root and using a small kitchen knife carefully peel the outer layer. (Top & tail is common chef lingo, which means trim the top and bottom.)

Once all peeled roughly chop root in equal size pieces and boil in salted water (maybe a couple of teaspoons) until fork tender. Drain and return to same pot. Mash, add broth, taste & season.

I made the little blistered cherry tomato thingy by sauteing some cherry tomatoes on medium heat in olive oil under they begin to break down. Once they soften add a drizzle of red wine vinegar and a pinch of S&P. These will add a nice contrast and burst of flavor with the chicken and celeriac.

Preheat grill pan or outdoor bbq and when hot sear chicken on both sides. Cook to internal temp. 160F, 8-12 minutes approx. Let rest for 3-4 minutes after cooking before cutting.

Tasty and easy! Let me know how you get on with the celeriac. Cheers!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Suferrin’ Succotash! Remember that saying from Sylvester the Cat in the Looney Tunes cartoon? That was pretty much the only time I had heard the word succotash and as a kid I had no idea what it was or meant. Come to find out succotash is food (no wonder why I liked the saying!) The Missus had me believing this dish originated in the South, which would make sense why I had never heard of it, apart from the cartoon. But during my research on what the name means I found out it all began in the Rhode Island area, if you can believe that. The name is taken from the Naragansett Indian word msickquatash, “boiled whole kernels of corn,” from the Narragansett language once spoken on Narragansett Bay, which is present-day Rhode Island.

How ’bout that for research!

Succotash is a dish consisting primarily of corn and Lima beans, though now it’s been adapted all over the states. In the South any mixture of vegetables prepared with Lima beans and mixed with butter is considered a succotash. In Indiana, according to our Hoosier buddies (Indiana people), succotash is made with green beans and corn instead of Lima beans. Bet you didn’t know succotash was so interesting did you?

I happen to really like this succotash idea because I’m a big fan of all the components that are in the dish. Lima beans are a very good source of cholesterol-lowering fiber and have good significant amounts of folate and magnesium, all of which are beneficial for your digestive system and your heart. Corn is chock-a-block full of nutrients including fiber & vitamin C. Speaking of C, the peppers are loaded with it and the red pepper is also a great source of vitamin A. Basically you’re nourishing your body naturally, with a brilliant dinner to boot.

RECIPE:
Serves 4

3 x 8 oz Organic chicken breasts with skin (skin to be removed after cooking if desired)
1 cup chicken broth

1 red bell pepper – diced
1 yellow bell pepper – diced
1/2 red onion – diced
2 garlic cloves – minced
2 fresh corn on the cob – kernels removed  or  1 x 15 1/4 oz can corn (go fresh since corn is in season!)
1/2 pint cherry tomatoes
2 cups Lima beans (butter or Madagascar beans)
1 tsp chili flakes
1 tbsp fresh cilantro – chopped
2 tbsp olive oil
S&P
olive oil spray

DIRECTIONS:
Preheat oven to 420F.
Begin by preheating your barbecue grill on high heat until up to appropriate temperature. You can saute the chicken indoors on your stove if you don’t want to hook up your grill or use a grill pan.
Season chicken breasts with S&P on both sides.

TIP: Double the amount of salt you would normally use simply because when you grill (or saute for that matter) some of the salt will fall off and the meat will actually end up being under seasoned.

Spray your grill liberally with olive oil spray and sear the chicken for 3-4 minutes, skin side down or until golden brown. By keeping the skin on the breast it will protect the flesh from charring and becoming tough when cooking.

Once chicken is seared on skin side, flip over and sear for 1 minute. Once seared,  place on foiled oven tray to finish in oven. My favorite tip for this is to add broth to the roasting tray and pop in oven for 5 minutes or until internal temp of 165F. Since chicken breast is very lean it has a tendency to dry out so this method will create steam in the oven while the chicken is roasting, keeping it nice ‘n juicy. Once cooked let rest for 2 minutes before cutting. This will help the meat to relax and redistribute the juices back into the meat.
Meanwhile (or while the chicken is in the oven), heat a large saute pan on medium high for one min. Add 2 tbsp of olive oil then add in the peppers and onions and cook for about a minute, stirring. Stir in garlic, corn, chili flakes and tomatoes, saute together for 4-5 minutes. Reduce heat to medium then add in the lima beans and saute along with the other ingredients for 2 more minutes.
Taste and season with S&P. Add chopped cilantro to finish.

Serve family style with the grilled chicken on top. How ’bout that for a quick healthy family dinner!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

A little while ago I had asked if anyone had any requests for recipes. Our buddy, Robb, wanted to know how to cook fish on the grill the healthy way (meaning NOT the fish & butter foil packet idea, the one way he knows well). Our favorite tiny person, Grace, had a request for a healthy summer-inspired lunch idea, other than the obvious choice of leftovers and Robyn wanted to know why she has paprika in her spice rack. All excellent requests so thanks guys! I hope I killed two three birds with one stone with this idea!

Now, let’s get down to brass tacks:

Believe it or not, there are several types of paprika ranging from mild and sweet to hot and spicy. OK, I hear you, Robyn–What exactly IS paprika? Paprika is made from ground peppers (think bell peppers or tomato peppers). “Paprika” is actually the name of the spice and any kind of fresh pepper in Hungarian and along with Eastern European foods, paprika is a staple in both their cuisines.
In American cooking it’s usually considered a garnish (think the infamous deviled egg).
But no stranger to the paprika spice are the Spanish, though their version is a smoked sweet Spanish “pimenton”. Pimenton gets its intense flavor because it is dried over wood smoke.
Then there’s the Californian variety, which is mild and sweet. I’m guessing the kind you have in your cupboard is this variety (and is probably way out of date so get yourself and new bottle!) Paprika has a limited shelf life and should be kept out of direct sunlight and in an airtight container.
If you’re like me you might have two bottles labeled, “Sweet Paprika” and just “Paprika”. The difference? By the smell and taste (and according to some other sites), the stuff is the same.

Ready to try it now?

RECIPE:
Serves 4
4 x 4-5oz wild Alaskan salmon fillets (boneless, skinless)

Salmon Rub:
2 tsp paprika
2 tbsp olive oil
1/4 tsp salt
1/4 lemon – juiced

Salad Ingredients:
4 cups baby spinach – raw
3 Roma tomatoes – diced
1 cup fresh corn kernels
1 cup brown rice – cooked
1 cup black beans
2 tbsp fresh basil – chopped
1 avocado – sliced

Salad Dressing:
1 tbsp Dijon mustard
2 tsp Agave / Honey
5 tbsp olive oil
squeeze lemon juice
pinch S&P
Whisk together in small bowl. Taste.

DIRECTIONS:
Preheat barbecue to high heat. Mix salmon rub together in a small mixing bowl and add salmon to coat. You might think that grilling fish directly on the grill is a scary thought, that it will stick like a mofo’, but it won’t if you follow how I do it. Once grill is up to temperature, spray barbecue grate liberally with olive oil spray. Place salmon down directly on grill and don’t touch for 3 minutes. Gently lift up one end of fish to see if it’s a nice golden brown color. If so, gently pick up with tongs and turn over.
Let cook for additional 3-4 minutes or until middle of fish is cooked through and flesh is firm to touch.

TIP: To check if fish is cooked, pierce center of salmon with a small knife then remove and touch your lip with it. If it burns you, you’re good. Pretty good, right?

As fish is cooking begin to assemble salad by layering as follows: Spinach, tomatoes, corn, rice, black beans and avocado.
This is a very rustic family style dish so don’t get too hung up on the layering. Improvise!
Prepare dressing. Can be made ahead.

Once salmon is cooked let rest for 1 minute. Drizzle some (or all) of the dressing over the entire salad and place the salmon on top.
Garnish with fresh chopped basil and squeeze fresh lemon juice and that’s your healthy lunch (or dinner)!

This is a great dish to serve on a buffet or an informal dinner party. Just put the dish on the table and let everyone help themselves. A grill pan works great, too.

OK guys, it’s as easy as that! Keep the requests coming!

Cheers!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

If you’re fortunate enough to live where the sun is shining, where the wind is warm and where the flowers are in bloom, you know you’ve just hit the jackpot with spring’s arrival. As a foodie I love the transition of using winter root vegetables into using vibrant spring produce. I think that’s why I love frittatas so much–you can’t go wrong using any veg! I chose to use fresh organic spinach this week in honor of being “green” for Earth Week.

If you’ve followed Healthhabits’ post Weight Loss & Breakfast: Eggs are Better then you already know how great eggs are for you. I make egg whites scrambled with one full egg every morning for myself and the Missus and keep plenty of hard boiled eggs in the fridge for snacks. (I only eat organic eggs.) Every so often I treat us to one of these lovely frittatas, usually on the weekends after a trip to the farmers’ market. I love using caramelised onion in my frittatas–they give the eggs such a lovely sweet flavor. Speaking of lovely and sweet, with Mother’s Day around the corner I thought I’d showcase a frittata that is easy for you to make for yourself, your Mum or your Missus.

FRITTATA RECIPE:
Serves 4

1 cup cooked red onion – finely sliced (caramelized in a drizzle of olive oil)
1 cup cooked baby spinach – sauteed & chopped (sauteed in a drizzle of olive oil)
1 cup  cooked white mushrooms – sauteed & chopped (sauteed in a drizzle of olive oil)
5 organic egg whites
1 whole organic egg
1/4 tsp salt
1/4 tsp white pepper
1 tsp fresh thyme – chopped

DIRECTIONS:

Begin by preheating oven to 375 F.

NOTE To make a frittata you will need a skillet pan that can go in the oven so make sure you have a pan without a plastic/rubber handle. IT WILL MELT.

When veg is ready, preheat your ovenproof nonstick skillet or sauté pan on high heat for 3-4 minutes.
Whisk eggs and season with S&P. Add onions, spinach mushrooms & thyme to beaten egg mixture and stir to combine.
Once skillet or sauté pan is hot add in 2 tbsp olive oil. Pour in frittata mixture and begin cooking as if making scrambled eggs. Stir constantly for 3-4 minutes making sure you scrape all the egg from the sides of the pan.
Once eggs begin to cook, smooth frittata mixture evenly in pan and pop pan in the oven for 20 minutes approx or until frittata is firm.

NOTE The key thing here is to make sure your skillet is piping hot so the eggs begin to cook immediately. This will help ensure it doesn’t stick to pan after cooking.

HOW TO KNOW IT’S READY Pierce the center with small knife (don’t go all the way thru to the skillet!) and touch your lip with it to feel heat. That’ll tell you quick enough if it’s hot through.
 Once ready remove from oven and let sit for 5 minutes. Using the back of a knife (the dull side) run along the sides of the pan and carefully turn out your frittata onto a cutting board.

CRISPY POTATOES RECIPE
Serves 4

3 large white potatoes – cut into ½” cubes – skin on
olive oil

Par-cook in salted boiling water until potatoes have softened though still firm to the touch (5-6 mins approx). The idea here is to par-boil them, not cooking them completely. This helps speed up the cooking time when sautéing. Drain potatoes.
Meanwhile, preheat large non-stick pan on medium heat. Add in 2 tbsp of olive oil and lay potatoes in a single layer in pan. Let brown without stirring until crispy then flip and repeat. Easy crispy healthy potatoes!

Mum would be proud!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Gavan Murphy, The Healthy Irishman
Fueling your body with healthy food. Fueling your mind with the wealth of health.

How brilliant does this look? Cooking healthy doesn’t mean your food has to lack imagination, presentation or taste. Nor does it have to be hard to make. I know this looks difficult but all it takes is a little practice and you’re on your way to rave reviews from the fam bam.

Let’s talk turkey for a sec. Did you know that the skin contains the most calories and fat? You can save yourself calories and fat by simply removing the skin on any cut. Continue reading on HealthHabits>>

There are plenty of good reasons to eat salmon: It tastes good. It’s easy, fast and aesthetically pleasing to prepare. It’s incredibly healthy; no common fish delivers more of the omega-3 fatty acids that help keep arteries clear and hearts strong. The past decade has shown that these fatty acids may also strengthen the immune system and eyesight, and even improve mental health. As a chef and self professed health nut I definitely go for wild over farmed.
Continue reading this recipe on Healthabits