The Village Way™: Increase Longevity and Vitality Through Food » Food http://stellametsovas.com Stella Metsovas shares her diet for a lifetime Wed, 10 Dec 2014 16:08:09 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.3 THE FALL TABLE: GLAZED PARSNIP AND SWEET POTATOhttp://stellametsovas.com/the-fall-table-glazed-parsnip-and-sweet-potato/ http://stellametsovas.com/the-fall-table-glazed-parsnip-and-sweet-potato/#comments Mon, 22 Sep 2014 00:22:59 +0000 http://stellametsovas.com/?p=2520                           Parsnips are packed with nutrients, making this dish a super healthy addition to your fall table! INGREDIENTS 2 parsnips 1 tablespoon brown rice syrup 1 tablespoon Dijon mustard 1 Japanese sweet potato 1 tablespoon coconut oil Salt and pepper to season Olive […]

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PARSNIPS

 

 

 

 

 

 

 

 

 

 

 

 

 

Parsnips are packed with nutrients, making this dish a super healthy addition to your fall table!

INGREDIENTS
2 parsnips
1 tablespoon brown rice syrup
1 tablespoon Dijon mustard
1 Japanese sweet potato
1 tablespoon coconut oil
Salt and pepper to season
Olive oil to dress the dish
Fresh sage as garnish (optional)

DIRECTIONS
Preheat oven to 375 degrees F.
Wash and scrub the parsnips and sweet potato; dice both and place in mixing bowl. Add the brown rice syrup, mustard, coconut oil, sea salt and pepper to the mixing bowl and evenly coat the parsnips and sweet potato.
Spread the parsnips and sweet potato evenly across a baking tray.
Bake at 375 degrees F for approximately 30 minutes, or until cooked. Dress with fresh olive oil and sage.

TIPS
You can substitute the brown rice sugar with maple syrup.

NUTRITIONAL INFO
Serving size: 1/4 bowl
Total servings: 4
Calories: 154
Total fat: 7.4g
Saturated fat: 3.1g
Cholesterol: 0mg
Total carbohydrate: 21.8g
Dietary fiber: 3.5g
Sugars: 12.5g
Protein: 1.5g
NUTRITIONAL PERCENTAGES
Fat 19%
Carbohydrate 56%
Protein 3%

Recipe prepared by Stella Metsovas B.S. for  http://www.completenutrition.com/foodie-fix

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SPROUTED WHEAT TORTILLAS PIZZA RECIPEhttp://stellametsovas.com/sprouted-wheat-tortillas-pizza/ http://stellametsovas.com/sprouted-wheat-tortillas-pizza/#comments Tue, 16 Sep 2014 01:33:39 +0000 http://stellametsovas.com/?p=2549                           Sprouted Wheat Tortillas Pizza Recipe Start to finish: 25 minutes Servings: 2 Skill: Easy Things Needed 1 sprouted wheat tortilla 2 tablespoons tomato paste 1 medium tomato 1/2 cup shredded part-skim mozzarella cheese 8 (30g) California olives (black) 2 teaspoons dried oregano […]

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SPROUTED PIZZA

 

 

 

 

 

 

 

 

 

 

 

 

 

Sprouted Wheat Tortillas Pizza Recipe

Start to finish: 25 minutes

Servings: 2
Skill: Easy

Things Needed
1 sprouted wheat tortilla
2 tablespoons tomato paste
1 medium tomato
1/2 cup shredded part-skim mozzarella cheese
8 (30g) California olives (black)
2 teaspoons dried oregano
1 teaspoon sea salt

Directions
Step 1
Preheat oven to 350 degrees F.

Step 2
Lightly oil a pizza baking stone. Place the sprouted wheat tortilla in the middle.

Step 3
Mix the tomato paste and 1 teaspoon of oregano in a small bowl. Add a tablespoon of water to create a smooth paste. You might need to add more than 1 tablespoon of water to loosen the consistency of the paste. Cover the top of tortilla with the tomato paste.

Step 4
Top the tomato paste with half of the mozzarella cheese. Slice the fresh tomato thin and arrange neatly around the tortilla. Top with olives and the remaining portion of the mozzarella cheese.

Step 5
Bake at 350 degrees F for approximately 15 minutes, or until cheese has melted.

Step 6
Top with remaining dried oregano and serve immediately.

Nutritional Data
1 serving = 2 slices or 1/2 pizza
Calories: 220
Total fat: 10g
Saturated fat: 4g
Cholesterol: 20mg
Sodium: 1200mg
Total carbohydrate: 21g
Dietary fiber: 5g
Sugars: 2g
Protein: 11g

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

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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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SUPER POWER SMOOTHIEhttp://stellametsovas.com/super-power-smoothie/ http://stellametsovas.com/super-power-smoothie/#comments Thu, 24 Apr 2014 01:59:48 +0000 http://stellametsovas.com/?p=2566                                             Start to finish: 5 minutes Servings: 1 Skill: Easy Things You’ll Need 1 tablespoon raw cacao nibs 1 scoop brown rice protein powder 1 tablespoon whole chia seeds 1/2 cup almond milk, unsweetened […]

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POWER SMOOTHIE

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Start to finish: 5 minutes
Servings: 1
Skill: Easy

Things You’ll Need

1 tablespoon raw cacao nibs
1 scoop brown rice protein powder
1 tablespoon whole chia seeds
1/2 cup almond milk, unsweetened
1 cup kale
1 cup water
1 cup frozen berries
1/2 banana
Blender

Directions

Step 1

Combine chia seeds and 1 cup of water. Soak for 3 minutes.

Step 2

Once the chia seeds are soaked, combine the remaining ingredients and blend thoroughly.

Tips

This healthy, on-the-go recipe is filled with antioxidants, protein and clean-burning fat!

Nutritional analysis (1 serving)
Calories: 353
Total fat: 8.2g
Saturated fat: 2.2g
Cholesterol: 0mg
Sodium: 115.6mg
Total carbohydrate: 46.7g
Dietary fiber: 18.1g
Sugars: 19.7g
Protein: 22.9g

Posted By Complete Nutrition and Stella Metsovas on April 23, 2013
RECIPE BY STELLA METSOVAS B.S. FOR COMPLETE NUTRITION : http://www.completenutrition.com/foodie-fix

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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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