SFL's Marinades and Rubs

By Nela McHugh ~ Simply for Life Cooking Expert

We know these mixtures flavor and tenderize meats but recently, food scientists have found that some marinades, herbs and spices can reduce as much as 99% the amount of carcinogenic compounds that form when meat is cooked at high temperatures.

Marinade the steaks as long as 2-3 days in advance, but if you forgot (which happens to us often) then you can use fresh pineapple or kiwi juice and a simple rub. The acidity in these juices will help speed up the tenderizing.

Quick Rub
For about 4 steaks:
¼ cup olive oil
¼ tsp each, salt and pepper
2-3 garlic cloves, minced or 1 tsp garlic powder
1 tsp paprika
¼ tsp cayenne pepper (optional)
1 Tbsp oregano
2 kiwi or about ½ cup pineapple juice

Mix spices. Rub olive oil on meat then rub the spices. Squeeze the kiwi juice over the steaks and rub well. Let rest in the fridge for at least ½ hour.

Herb Marinade
4 garlic cloves
1 Tbsp fresh rosemary, chopped
1 Tbsp fresh oregano, chopped
¼ cup olive oil
¼ cup dry red wine
Salt and pepper to taste

Balsamic Oil Vinaigrette Dressing

By Nela McHugh ~ Simply for Life Cooking Expert

Use this dressing with green salads
 
½ cup of extra virgin olive oil
¼ cup balsamic vinegar
1 small garlic clove, minced
1 tsp mustard
2 tsp maple syrup
 
Mix all ingredients in a container such as a mason jar and shake. 
 
Creamy vinaigrette
Use this dressing with potato, coleslaw or pasta salads.
 
Same as above, just add about ½ to ¾ cup of plain yogurt. Taste and adjust seasoning as needed. It may need a bit more sweet (maple syrup) or a pinch of salt and pepper. 

Tim's Kale Smoothie

Based on a recipe from Keith and Nela at Simply for Life

1 to 2 fresh organic kale stalks
2 cups of Cochran's fresh apple cider
1 cup of frozen NB blueberries
2/3 cup of  Liberte Greek yogurt (plain or vanilla)
4 tablespoons of Hemp chocolate protein 

In a blender add the kale (pull off the soft kale leaf - discard the coarse stem) and shred a bit by hand and add cider.  Blend for 30 seconds.Add the blueberries-blend for 20 seconds.Add the yogurt and blend for 10 seconds.Add the hemp protein and blend for 10 seconds.
Enjoy!

Butternut Cream Soup

Blueberry Pudding

 This recipe is from the August 2012 SFL eletter

• 1 cup frozen blueberries  
(You can use fresh blueberries too, but you may have to add more almond milk)
• 1 tbsp pure maple syrup
• 1 tbsp chia seeds
• 1 mashed ripe banana
• 1/2 cup unsweetened almond milk
• 2 tbsp rolled oats
• 1/2 tsp pure vanilla extract
To garnish: unsweetened coconut or Crunch This! Granola (if desired)

In a medium-sized pot, add the frozen blueberries and syrup. Heat over medium until mostly melted through. Stir in the chia seeds and heat for another few minutes.

Stir in the mashed banana and almond milk. Now stir in rolled oats and cook over low-medium heat for another 6-7 minutes, until thickened. Remove from heat and stir in vanilla. Pour into a bowl and garnish with coconut or Crunch This! Granola.

Tim's Squash Soup

½ Tbsp olive oil

1 cup chopped onion

1 chopped apple

2 cups low sodium chicken broth

2 cups squash, cooked and mashed (roasted or microwaved)

1 tsp ginger

Pinch salt and pepper 

Heat oil in a saucepan. Sauté onion until soft and clear and add remaining ingredients. Cook for about 10 minutes. Run through blender and return to saucepan to heat through. Makes about 5 cups. Freezes well.

Tim's Fresh Veggie Pasta

1 Avocado
1 Tomato
1/2 English Cucumber
Pine Nuts (or your favorite Nut)
1-1 1/2 tbsp Cochran's Fresh Pesto
Grated Parmesan cheese
Organic Whole Wheat Pasta
Sea Salt
Fresh Pepper
Fresh Lime

Put your pasta on...while it is boiling, chop up your tomato, cucumber and avocado and place in 2 bowls.  Sprinkle with fresh ground pepper, a pinch of sea salt and a squeeze of lime juice. In a stainless steel frying pan add a teaspoon of virgin olive oil and 1 tablespoon of pine nuts and lightly brown (keep a close eye on this...it only takes a few minutes on med heat). When pasta is ready, place in bowls over your fresh veggies.  Put  1 to 1 1/2 tablespoons of fresh pesto on top, mix into the pasta, sprinkle on some parmesan cheese, fresh ground pepper and pour on the toasted pine nuts. Enjoy!