My Core Nutrition

Great Day's Cristina Kooker and "My Core Nutritionist" Vicki Robichaux explain inflammatory foods wreaking havoc in our bodies.

Scrambled Greens - 1 serving

2 large eggs

1 tsp. olive or coconut oil

Salt and pepper to taste

¼ tsp. dried basil or oregano or 1 Tbsp. if using fresh herbs

½- ¾ cup finely chopped kale or baby bok choy

Avocado for garnish

Beat eggs, salt and pepper, and basil or oregano in a small bowl. Heat a frying pan,  over medium heat and add ½ tsp. oil and greens, cooking until greens have wilted, about 2-3 minutes. Turn onto a plate. Add remaining ½ tsp. oil to frying pan and return to heat. Add eggs and let set for a moment; then stir while cooking for about 1 minute. Return greens to pan; mix and stir eggs and greens until cooked to your liking. Serve immediately, garnished with avocado.

 

Kale, Beet, and Raspberry Salad - 4 servings

1 bunch of washed kale            

1-2 medium sized steamed beets

2 cups of fresh raspberries

2 tablespoons virgin olive oil

Steam beets and let cool. Cut steamed beets into small pieces and empty into mixing bowl. Add chopped, de-stemed kale raspberries into bowl. Toss with a small amount of olive oil and a touch of vinegar. Chill or serve as is.

 

Anti-inflammitory Tea

6 cups of water

1 chunk fresh or 1 tsp. ground turmeric

1 chunk fresh ginger ( approx 5-6 inches)

3 cinnamon sticks

1/2 tsp. black pepper

Fresh lemons

Peel the turmeric and ginger and cut into small pieces.  Place turmeric and ginger in s large saucepan with water and bring to a boil.  Let simmer for 10 minutes then add cinnamon sticks and pepper (if using ground turmeric add now).  Simmeron low heat for another 10 minutes and let cool and strain.  Add fresh lemon juice and/or honey to taste.  Store extra in the refrigerator.  

 

Pan–seared Salmon on Baby Arugula - serves 2

2 wild salmon fillets (6 oz. each)

1-1/2 Tbsp fresh lemon juice

1-1/2 Tbsp olive oil

Salt and freshly ground black pepper, to taste

 

For the salad:

4 cups baby arugula leaves (These can be bought pre-washed in most grocery stores)

3/4 cup grape or cherry tomatoes, halved

1/4 cup thinly slivered red onion or Vidalia onion

Salt and freshly ground black pepper, to taste

1 Tbsp extra-virgin olive oil

1 Tbsp red-wine vinegar

1 tsp. dried oregano (crush between hands) or 1 Tbsp fresh oregano, minced.


Place the salmon fillets in a bowl and coat them well with lemon juice, olive oil, salt and pepper. Let rest for 15 minutes. Cook the salmon, skinside down in a frying pan over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan. If it sticks, add a bit more olive oil. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh medium rare. Meanwhile, combine the arugula, tomatoes and onion in a bowl. Just before serving, season with salt and pepper, oregano, and drizzle with oil and vinegar. Toss well. 

 

Chia Pudding

1 1/2 cups non-dairy milk (nut milk, coconut milk)

1/4 cup chia seeds

1/2 tablespoon real maple syrup

1/2 teaspoon vanilla extract

2 teaspoons dark cocoa powder or matcha green tea powder (both optional)

berries

Mix all ingredients except chia seeds well (you might want to use a blender).  Combine with chia seeds and mix to prevent clumping.  Refrigerate for 2-3 hours or overnight.  Top with fresh berries.

© 2017 KHOU-TV


JOIN THE CONVERSATION

To find out more about Facebook commenting please read the
Conversation Guidelines and FAQs

Leave a Comment