Mediterranean Diet and Digestive Health Specialist: Stella Metsovas » Food http://stellametsovas.com Top Nutritionist Stella Metsovas Shares Mediterranean Diet Recipes and Lifestyle Programs for Optimal Digestive Health and Longevity Fri, 04 Jul 2014 13:10:23 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.1 What to Use to Make Good Protein Shakeshttp://stellametsovas.com/what-to-use-to-make-good-protein-shakes-video/ http://stellametsovas.com/what-to-use-to-make-good-protein-shakes-video/#comments Tue, 17 Jun 2014 10:15:02 +0000 http://stellametsovas.com/?p=3074 Hi, my name is Stella Metsovas, and today we’re going to talk about what you should use to make a good protein drink. Who doesn’t wanna make the best protein drink possible? Whether it’s for athletic performance, general health, or weight loss, the ingredients you use can either be the best, or maybe not so […]

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Hi, my name is Stella Metsovas, and today we’re going to talk about what you should use to make a good protein drink.

Who doesn’t wanna make the best protein drink possible? Whether it’s for athletic performance, general health, or weight loss, the ingredients you use can either be the best, or maybe not so great.

A good protein drink contains about 15 to 25 grams of protein per serving. You really don’t need more than 25 grams. In fact, for the moderately active lifestyle, your body doesn’t require more than approximately 15 to 20 grams per serving.

Include sources of protein, like whey, brown rice protein, or egg protein as my top three picks. Make sure the ingredients listed on the back are very few, if anything more than the leading ingredient. I also recommend switching up your protein powders by manufacture, and even the sources to add some variety. When you’re ready to blend the ingredients together, for a protein drink, use clean burning fats, as well, like coconut milk, so the drink is nice and frothy.

Read more: http://www.livestrong.com/video/1007465-use-make-good-protein-drink/#ixzz2kf7G4eSl

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Healthy Quick Meals: Cauliflower Fritters Recipehttp://stellametsovas.com/cauliflower-fritters-recipe/ http://stellametsovas.com/cauliflower-fritters-recipe/#comments Mon, 16 Jun 2014 17:23:12 +0000 http://stellametsovas.com/?p=5009 Here’s my next culinary goal:  I’m going to try and change your mind on how you view cauliflower. Cauliflower is one of the most versatile, texture-building ingredients you can use in cooking really good food.  This particular recipe can be served as a patty, or Michelin star worthy appetizers (hey, doesn’t hurt to dream a little!), cut […]

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Here’s my next culinary goal:  I’m going to try and change your mind on how you view cauliflower.

Cauliflower is one of the most versatile, texture-building ingredients you can use in cooking really good food.  This particular recipe can be served as a patty, or Michelin star worthy appetizers (hey, doesn’t hurt to dream a little!), cut into little bite size rounds topped with micro-greens and chèvre (the fancy French name for soft goat cheese) crumbles.

My favorite way of serving these friendly (and most diet approved) fritters is with a bitter green like arugula or radicchio.

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Easy Fish Recipes Baked in Parchmenthttp://stellametsovas.com/easy-fish-recipes-baked-in-parchment/ http://stellametsovas.com/easy-fish-recipes-baked-in-parchment/#comments Sat, 17 May 2014 19:21:52 +0000 http://stellametsovas.com/?p=4710 My grandfather was a fisherman in a little town on the Peloponnese peninsula of Greece.  I remember having fish almost daily, drenched with olive oil and fresh lemon all summer long.  Both grandmothers made sure I acquired “the” taste for fish by the time I started crawling (seriously, no joke!).  All of these wonderful experiences through […]

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My grandfather was a fisherman in a little town on the Peloponnese peninsula of Greece.  I remember having fish almost daily, drenched with olive oil and fresh lemon all summer long.  Both grandmothers made sure I acquired “the” taste for fish by the time I started crawling (seriously, no joke!).  All of these wonderful experiences through food have paved the way towards my studies in health and longevity.

As Hippocrates once said: “Let food be thy medicine and medicine be thy food.”

Fish Baked in Parchment

I’m inspired by every cultures take on fish; from Thai-style fish broths, Norwegian salmon plates, Italian sweet shrimp, Greek octopus, Spanish sardines, and my top, go-to meals of all time: fish baked in parchment (influenced from the French).    You’d be surprised at how amazing this dish really is.

Fish Baked in Parchment

SALMON BAKED IN PARCHMENT

Cooking salmon in the oven using this French technique called ‘en papillote |äN ˌpapēˈyōt|’ is quite easy and very appealing to the eye.  Wow guests at your next dinner party by presenting these packages on a dish with individual scissors.  Enjoy!
Time: 25 minutes

Servings: 2

INGREDIENTS

  • 1 teaspoon olive oil
  • 6-ounce fillet salmon
  • 6 florets cauliflower
  • 1 teaspoon butter
  • 1 tablespoon chopped parsley
  • Sea salt and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 325 degrees.
  2. Fold 1 sheet of parchment paper in half. Take the side that has a fold and cut a half circle to the other side.
  3. Brush one side of the parchment paper with olive oil.
  4. Add the salmon fillet on the lower end of the folded piece of parchment and arrange the cauliflower florets alongside the salmon.
  5. Top with very small pieces of butter flakes around the cauliflower and fish. Top with fresh parsley and season with sea salt and pepper.
  6. Fold over the top corner of the parchment paper until you get to the other end. Tuck the remaining paper underneath and place on the middle of a baking sheet.
  7. Bake the parchment-covered salmon at 325 degrees for approximately 15 minutes. Remove it from the oven and allow it to sit for 5 minutes before opening the paper on top by gently cutting through it with kitchen shears.

NUTRITIONAL DATA PER SERVING
182 Calories
Total Fat: 9.5g
Saturated Fat: 2.25g
Cholesterol: 42.5mg
Sodium: 377.50g
Total Carbohydrate: 5.3g
Dietary Fiber: 2.5g
Sugars: 2.4g
Protein: 18.5g
Carbs: 11%
Fat: 46%
Protein: 40%

Posted By Complete Nutrition and Stella Metsovas

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Scallop Recipe Ideas: The Skewerhttp://stellametsovas.com/scallop-skewer/ http://stellametsovas.com/scallop-skewer/#comments Tue, 29 Apr 2014 09:14:20 +0000 http://stellametsovas.com/?p=2539 SCALLOP SKEWER The sweet, tasty and mineral-rich flavor of scallops pairs perfectly with radicchio and red onion.  Scallops are a nutrient powerhouse, containing valuable sources of Vitamins B12, phosphorus, protein, selenium (a valuable antioxidant associated with anti-aging benefits), zinc and magnesium.  Enjoy this perfect scallop recipe idea for your next meal or wow guests at […]

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SCALLOP Skewer

SCALLOP SKEWER

The sweet, tasty and mineral-rich flavor of scallops pairs perfectly with radicchio and red onion.  Scallops are a nutrient powerhouse, containing valuable sources of Vitamins B12, phosphorus, protein, selenium (a valuable antioxidant associated with anti-aging benefits), zinc and magnesium.  Enjoy this perfect scallop recipe idea for your next meal or wow guests at your next barbecue!

Start to finish: 25 minutes
Servings: 4
Skill level: Moderately Easy

Things Needed

1 pound fresh or frozen scallops, thawed
1 head radicchio
1 medium red onion
Olive oil
Sea salt & pepper
Skewers
Step 1

Heat barbecue to medium-high heat.

Step 2

Soak scallops in water for 10 minutes to remove any sand.

Step 3

Tear off individual leaves of radicchio and set aside.

Step 4

Remove the outer skin of red onion and cut in half. Cut the onion into small chunks and set aside.

Step 5

Begin assembly of the skewers. Layer a chunk of onion, then a radicchio leaf, then a scallop. Repeat until skewer is full.

Step 6

Lightly coat with olive oil, sea salt and pepper.

Step 7

Cook the skewers on medium-high heat for approximately 8 to 12 minutes. The radicchio and onion should be lightly charred.

Step 8

Drizzle some more fresh olive oil on top and serve immediately.

Tips & Warnings

Nutritional Data
Serving: 1 skewer
Calories: 123
Total fat: 4.5g
Saturated fat: 0.5g
Cholesterol: 35mg
Sodium: 385mg
Total carbohydrate: 5.6g
Dietary fiber: 1.0g
Sugars: 1.2g
Protein: 15.5g
Posted By Complete Nutrition and Stella Metsovas on July 16, 2013
- See more at: http://www.completenutrition.com/foodie-fix/posts/2013/july/scallop-skewer/#sthash.Ag1Fh8Um.dpuf

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French Meets Greek: Garbanzo Bean Saladhttp://stellametsovas.com/greek-meets-french-garbanzo-bean-salad/ http://stellametsovas.com/greek-meets-french-garbanzo-bean-salad/#comments Thu, 10 Apr 2014 19:27:30 +0000 http://stellametsovas.com/?p=4635 Did you know that a daily serving of beans—like the garbanzo beans featured in this recipe—might be a key denominator in helping lower cholesterol, naturally?  The recent study published in the Canadian Medical Association Journal indicates that just one (yep, just one) serving a day of beans, peas, chickpeas or lentils can significantly reduce “bad cholesterol” and therefore […]

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Did you know that a daily serving of beans—like the garbanzo beans featured in this recipe—might be a key denominator in helping lower cholesterol, naturally?  The recent study published in the Canadian Medical Association Journal indicates that just one (yep, just one) serving a day of beans, peas, chickpeas or lentils can significantly reduce “bad cholesterol” and therefore the risk of cardiovascular disease (1).

Both my grandmothers swore by serving beans at almost every meal.  I’m sure they couldn’t connect exactly why these amazing little pulses were so incredibly healthy; they just believed these foods were nutritious because their mother thought so (and probably lived a relatively disease-free life).  Here’s more stuff on the health benefits of beans and some of my favorite recipes.

Garbanzo Bean Salad

Stella’s French Meets Greek Garbanzo Bean Salad

Ingredients

1 head radicchio, finely chopped

1 fennel bulb, finely chopped

1 package, frozen heirloom Parisian carrots

1 tsp. butter

1 tsp. fresh thyme

1 can organic garbanzo beans, drained

1 lemon, squeezed

½ cup fresh extra virgin olive oil

1 avocado, slivered

2 ounces feta, crumbled

Sea salt and pepper to taste

Directions

Use a medium to large salad bowl and combine the radicchio and fennel; set aside.

Heat the butter in a saucepan and add the carrots and thyme.  Gently sauté until the carrots are softened and heated throughout.   Add to the salad bowl and mix.

Use a small mixing bowl and add the garbanzo beans, 3 tablespoons of olive oil, 2 tablespoons of the fresh lemon juice and mix until beans have a crushed-like texture; season with salt and pepper.

Serve the salad individually by topping with the garbanzo mixture.

Display the avocado and feta on top.

Enjoy this magnificently healthy Mediterranean bean recipe!

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Grilled Salmon With Couscous Recipe (Video)http://stellametsovas.com/grilled-salmon-with-couscous-recipe-video/ http://stellametsovas.com/grilled-salmon-with-couscous-recipe-video/#comments Mon, 10 Mar 2014 03:13:56 +0000 http://stellametsovas.com/?p=3364 Hi, my name is Stella Metsovas and I’m a globally recognized health food and diet expert, and today I’m going to show you how to make a super easy recipe, couscous and salmon, perfection. Now I’ve added about a tablespoon of butter to a pan and I’m going to lightly saute fresh cherry tomatoes, butter […]

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Hi, my name is Stella Metsovas and I’m a globally recognized health food and diet expert, and today I’m going to show you how to make a super easy recipe, couscous and salmon, perfection. Now I’ve added about a tablespoon of butter to a pan and I’m going to lightly saute fresh cherry tomatoes, butter and tomatoes pair really well with each other when you cook stove top because the butter is a nice fat and really gets into the texture of the tomato so it’s, it’s a win win combination. Actually better then olive oil might have been. Okay, so medium heat, let them soften a little bit. Okay, so now these almost completed, the cherry tomatoes. I’ve blanched some asparagus, we’re going to dice them up, I’ve also prepared some couscous according to the package instructions, it’s really easy to make. Now that the tomatoes are done I’m going to pair them with the couscous, mix everything together and now we’re going to get the salmon ready. Salmon is going to take minutes to cook, really easy, so this is already completed, the couscous mixture. Okay so the same pan that I used to saute the tomatoes, I’m going to add a filet of salmon, I’m using a beautify piece of Norwegian salmon today, I’ve lightly spiced it, a tiny bit of sea salt and pepper and you’re going to grill it for about 4 minutes total, about a minute and a half, two minutes to each side. I have the skin side down, I’m going to to cook that for about two and a half minutes and then I’m going to flip it over. Okay, so now the salmon is perfectly grilled, I’ve left the skin on because the skin actually tastes really good when it’s cooked to perfection. And I’m going to cut the salmon in little strips. And the way we’re going to display this on top of the couscous is like this. This is the perfect healthy salmon dish, couscous has this beautiful quality to it, it tastes in between like a, like a little nut and maybe like a little piece of pasta, so you have the beautifully grilled salmon, some tomatoes, asparagus, so good. My name is Stella Metsovas, enjoy.

Read more: http://www.ehow.com/video_12252399_grilled-salmon-couscous-recipe.html#ixzz2lFKfhGLE

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STELLA’S LOW CARB PALEO MOUSSAKA RECIPEhttp://stellametsovas.com/stellas-low-carbohydrate-moussaka/ http://stellametsovas.com/stellas-low-carbohydrate-moussaka/#comments Mon, 24 Feb 2014 13:55:21 +0000 http://stellametsovas.com/blog/?p=1281 This Paleo Moussaka recipe is one of the most versatile dishes you can make.  I always triple up on the recipe and freeze for extras!  Serve with your favorite side salad (like this Greek Lettuce Salad recipe >>>> video).   Ingredients 2 Large Eggplant, Sliced 1/4 inch 3 Zucchini 2 Large Onion, Chopped 1 Pound […]

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Low Carb Paleo Moussaka

This Paleo Moussaka recipe is one of the most versatile dishes you can make.  I always triple up on the recipe and freeze for extras!  Serve with your favorite side salad (like this Greek Lettuce Salad recipe >>>> video).  

Ingredients

2 Large Eggplant, Sliced 1/4 inch

3 Zucchini

2 Large Onion, Chopped

1 Pound Lamb/Bison/Beef/Turkey, Choose

your favorite

1 Red Bell Pepper, Chopped

16 Ounces Chopped Italian Tomatoes, Try and

purchase citric acid free canned tomatoes

3 Cloves Garlic, Crushed

Sea Salt / Pepper, To Taste

Oregano / Thyme, Fresh or Dried

4 Tablespoon Almond Flour

1.5 Cups Greek Yogurt 2 %

3 Organic Eggs, Beaten

3 tablespoons Olive Oil

 

 

Method

1) Slice the Eggplant about 1/4″ thick, adding salt to the eggplant and place in colander for 45 – 60 minutes

2) Slice the zucchini about 1/8″ lengthwise and set aside

3) Pan sear the Zucchini and Eggplant in Olive Oil and Set aside once finished

4) Saute the onions and peppers in olive oil, adding the garlic towards the end. Add your protein preference cooking until almost done

(approximately 10 minutes) adding crushed red tomatoes (you could also add red pepper flakes if you like the dish spicy).

5) Now layer a large baking dish with zucchini at the bottom, then the meat sauce, following with the eggplant, repeating once.

6) To make the crust: add ingredients together start with almond flour and oil, then yogurt and finally the eggs.

7) Bake at 350 degrees for 45 – 75 minutes (depending on your oven).

***Allow to sit for 20 minutes before serving!

Source: Stella Metsovas

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Low Carbohydrate Greek Lamb Burgers Recipehttp://stellametsovas.com/paleo-mediterranean-lamb-burgers/ http://stellametsovas.com/paleo-mediterranean-lamb-burgers/#comments Sun, 16 Feb 2014 10:45:10 +0000 http://stellametsovas.com/blog/?p=1456 Low Carbohydrate, Healthy Mediterranean Diet Serve this at your next barbecue and wow your guests (you’ll also be sending them home healthier!).  Although I generally make my own ground lamb patties, this time I used Atkins Ranch California Style Lamb Patties.  The sweet potatoes, goat cheese and chives give the dish a crossover between Greek & […]

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Paleo Lamb Burgers

Low Carbohydrate, Healthy Mediterranean Diet

Serve this at your next barbecue and wow your guests (you’ll also be sending them home healthier!).  Although I generally make my own ground lamb patties, this time I used Atkins Ranch California Style Lamb Patties.  The sweet potatoes, goat cheese and chives give the dish a crossover between Greek & French cuisines.  Enjoy!

FYI: Lamb is considered a “game” meat and what that means is you’re probably safer consuming an animal that grazes in the open rather than factory farmed animals confined to a pin.

>> Here’s more on the health benefits of lamb and if you want to learn more about what it means if you crave protein  (and my take on Factory Farming)

 

 Ingredients

  1. Atkins Ranch Lamb Patties (2 in package)
  2. 1 Medium Sweet Potato
  3. Romaine Lettuce
  4. Chevre (Goat Cheese)
  5. Chives
  6. 2 Portobello Mushrooms

 Directions

  1. Boil sweet potato until cooked-approximately 25 minutes
  2. Cook the lamb patties over medium heat until cooked through.
  3. Saute portobello mushrooms whole, until soft seasoning with sea salt & pepper.
  4. Chop romaine lettuce for base salad.
  5. Assemble the dish by stacking the mushroom, sweet potato, lamb patty and top with goat cheese and chives.

Preparation time: 35 minute(s)

Cooking time: 30 minute(s)

Diet tags: Reduced carbohydrate, High protein, Gluten free

Number of servings (yield): 2

Culinary tradition: French

5 :  ★★★★★

 

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BEEF STEW WITH ROOT VEGETABLEShttp://stellametsovas.com/beef-stew-with-root-vegetables/ http://stellametsovas.com/beef-stew-with-root-vegetables/#comments Fri, 07 Feb 2014 00:16:42 +0000 http://stellametsovas.com/?p=4447 Rich in minerals like magnesium, B-vitamins, fiber, protein, and low glycemic carbohydrates found in root vegetables, this stew recipe is sure to keep you healthy throughout the winter months. You can replace the beef with chicken, turkey, bison, lamb, tofu, or any other protein you like. Prepare extra servings for leftovers and freeze. Gently reheat […]

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BeefStew

Rich in minerals like magnesium, B-vitamins, fiber, protein, and low glycemic carbohydrates found in root vegetables, this stew recipe is sure to keep you healthy throughout the winter months. You can replace the beef with chicken, turkey, bison, lamb, tofu, or any other protein you like. Prepare extra servings for leftovers and freeze. Gently reheat on low to medium heat until hot. Enjoy this hearty stew filled with essential nutrients to keep your body going strong!

Servings: 6

Serving size: 1/6 of total recipe

INGREDIENTS

  • 1 cup barley (available in the bulk section of your grocery store)
  • 1 tablespoon butter
  • 2 medium onions, chopped
  • 2 shallots, chopped
  • 4 cloves garlic, minced
  • 1 leek sliced thin
  • 3 medium carrots, chopped
  • 8 white mushrooms sliced thin
  • 1 parsnip sliced thin
  • 1 1/2 pounds beef chuck roast, cut into cubes
  • 32-ounces low sodium beef broth
  • 3 cups water
  • 1 tablespoon fresh oregano
  • 1 teaspoon ground cinnamon
  • Sea salt and pepper to taste
  • Olive oil to taste
  • Optional: parmigiano reggiano as a garnish

TOOLS

  • Medium saucepan (4-6 quarts)
  • Large stockpot (8-12 quarts)
  • Large soup bowl for serving individually

INSTRUCTIONS

STEP 1

Prepare the 1 cup of barley in small stockpot (4 to 6 quarts) according to the manufacturer’s directions, or by covering the barley with 1 inch of water and simmering for 10 to 12 minutes. Drain and set aside.

STEP 2

Use a medium to large stockpot for this dish (8 to 12 quarts). Turn heat to medium-high and add the butter, onions, garlic, shallots, leek, carrots, parsnips, mushrooms, sea salt, and pepper. Gently stir until lightly softened, about 3 to 5 minutes.

STEP 3

Add the beef to the large stockpot with vegetables and cook for additional 2 minutes.

STEP 4

Add the oregano, cinnamon, broth and 3 cups of water and bring to a simmer.

STEP 5

Cover and cook for approximately 30 minutes.

STEP 6

Add the barley and cook for another 20 minutes. Stew should cook for a total of 45 to 60 minutes or longer for tender meat.

STEP 7

Garnish individual servings with fresh olive oil, sea salt, pepper and parmigiano reggiano.

Note: To make this dish really tender, use a crockpot and slow-cook for three to four hours.

NUTRITIONAL DATA PER SERVING

  • Calories: 355
  • Total Fat 13.35g
  • Saturated Fat 3.38g
  • Cholesterol 103.50
  • Sodium 515mg
  • Total Carbohydrate 32.55g
  • Dietary Fiber 7.62g
  • Sugars 3.80g
  • Protein 35.50g
  • Percentile
  • Fat 21%
  • Carbohydrate 36%
  • Protein 39%
Posted By Complete Nutrition and Stella Metsovas on January 28, 2014

- See more at: http://www.completenutrition.com/foodie-fix/posts/2014/january/beef-stew-with-root-vegetables/#sthash.EdEi3Tcp.dpuf

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HEALTHY PALEO BREADhttp://stellametsovas.com/healthy-paleo-bread/ http://stellametsovas.com/healthy-paleo-bread/#comments Sat, 01 Feb 2014 01:20:08 +0000 http://stellametsovas.com/?p=2543 HEALTHY GRAIN-FREE, PALEO BREAD RECIPE You’d think this recipe is more of a treat than a power snack!  I love buttering a slice of “bread” with almond butter and ground cinnamon.  Enjoy! Start to finish: 60 mins Servings: 14 Skill level: Moderately Easy Things Needed 1 cup coconut flour 4 eggs 4 tablespoons coconut oil, […]

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Paleo Bread

HEALTHY GRAIN-FREE, PALEO BREAD RECIPE

You’d think this recipe is more of a treat than a power snack!  I love buttering a slice of “bread” with almond butter and ground cinnamon.  Enjoy!

Start to finish: 60 mins
Servings: 14
Skill level: Moderately Easy

Things Needed

1 cup coconut flour
4 eggs
4 tablespoons coconut oil, melted
2 cups ripe banana
1 tablespoon cinnamon
1/4 teaspoon sea salt
1 tablespoon vanilla
1/2 teaspoon baking soda
1/2 cup chopped, unsalted macadamia nuts
Step 1

Preheat oven to 325 degrees F.

Step 2

Line a loaf pan with parchment paper.

Step 3

Mix the melted coconut butter, vanilla, eggs and banana in a bowl, until smooth and blended.

Step 4

Mix the dry ingredients — coconut flour, baking soda, sea salt and cinnamon — in a separate bowl.

Step 5

Add the dry ingredients and macadamia nuts to the wet mixture. Stir until combined.

Step 6

Spoon the batter into the loaf pan. Smooth the top with a nonstick spatula.

Step 7

Bake for approximately 45 minutes or until top and edges are golden.

Tips & Warnings

Nutritional Data
Servings per loaf: 14 (1/4-inch slices)
Calories: 164
Total fat: 12.5g
Saturated fat: 6.0g
Cholesterol: 52.9mg
Sodium: 66.0mg
Total carbohydrate: 9.5g
Dietary fiber: 4.0g
Sugars: 3.0g
Protein: 4.0g

Posted By Complete Nutrition and Stella Metsovas on July 2, 2013

RECIPE BY STELLA METSOVAS B.S. FOR COMPLETE NUTRITION http://www.completenutrition.com/foodie-fix

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