My Big Brain Shake

There are other versions but this is the one I like.

8 oz of grass fed organic milk (2% or whole)
6 oz of frozen berries (high in anti-oxidants)
1 TABLESPOON of Designs for Health High-Potency Fish Oil
1 TABLESPOON of ground flax seed
1/2 a banana (I sometimes skip this)

Blend thoroughly

1 scoop of UNdenatured Whey Protein (the cheap stuff won't do - need the glutathione which denatures easily in the protein. It is the most important antioxidant and removes and detoxifies metal ions.

Flash Blend

You can add Coenzyme-Q for an ant- oxidant boost as well.

Fish Tacos!

I love tacos! These are fun to make and taste great...especially the sauce that goes on them. We were in a hurry when we made these and the cabbage is not as thinly sliced as we usually like.




Fish Tacos

1 lb of white fish (tilapia or cod - wild if possible)
1/2 a cup of corn flour
1/2 a cup of corn meal
1 TBSP of hot chili powder
1/4 to 1/2 cup of olive or coconut oil
1/4 head of green cabbage
1 tomato
2-4 TBSP of mayo
2-4 TBSP of white vinegar
2-4 TBSP of chopped cilantro
6-12 soft corn tortillas
Your favorite green salsa (Laura likes the red)

Cut up the fish into 1/2 cubes and throw them in a bowl where the corn flour, corn meal and chili powder have been mixed together. Mix it up and let it sit while you chop the cabbage thinly, dice the tomatoes and set both aside in separate bowls.

Mix up the mayo and white vinegar until smooth (this is not rocket science so just get a consistency that makes you happy). Throw in the chopped cilantro and mix it up. Add it to the bowl of cabbage and toss it together, cover and put in the fridge.

Heat up a 10 to 12 inch skillet to medium high for 2 min with the oil...I like a nice layer of coconut oil...gives a better flavor. Knock off loose corn meal and flour from the fish and place in the skillet...watch out for hot oil splatter. Let them cook for 2 minutes and flip for 1 more or until flaky and done...You may sacrifice one until you learn to get the spatula down on the pan and under the fish. Put the fish on a plate with a paper towel to soak up some extra oil.

Take the tortillas and heat them up in a oven (we do toaster oven) at 200 degrees until warm and soft. While they heat up get the cabbage out of the fridge and grab your favorite salsa...fish tacos should have green but you can use red if you like.

Assemble the tacos! I like two tortillas per taco because I always overfill them AND the corn tortillas are a little wimpy compared to flour (corn taste much better). A row of fish, cabbage mix and tomatoes topped with salsa. I like to wear a bib with these or make ample use of the shirt-plate.

Garlic and Pepper Chutney

Garlic and Pepper Chutney

• Prep Time: 5 min
• Cook Time: 0 min
• Servings: 4

• Ingredients:
• 4 Bulbs of Garlic
• 1 green banana pepper
• 1 red serano pepper

Directions:
My sister's recipe!

Separate cloves and peel off garlic skin (the papery stuff)
Cut the cloves in half or just throw them in the food processor or blender,
Remove the stems and seeds from the peppers and toss them in too.

Puree until you get a nice consistency like minced garlic size or slightly larger (pulse it to get it the right size...don't over do it...you can always go smaller later)

Put it in a small mason jar and if you want to keep it for a longer period of time seal the jar and drop it in a pressure cooker to make it last longer.

Spread this stuff on anything or add to any dish that needs a little ZANG to it. It is great on any meat or in salsa, eggs with veggies...you name it.

Steelhead Trout & Garden Salad

I had a serious case of the Monday's today. I had a great camping trip this weekend and felt like a kid during the last week of school. All I wanted to do was to get outside. I had a wonderful patient bring by some organic produce and the wifey wanted fish so I threw this together. I did have a great workout today too so I am all geared up and ready for Tuesday!



Steelhead Trout and Garden Salad

• Prep Time: 5 min
• Cook Time: 6 min
• Servings: 2

• Ingredients:
• 2 cloves minced garlic (I had some sweet garlic chutney my sister made)
• 2 handfuls of Romaine lettuce
• 1/2 an onion
• 2 4oz Steelhead Steaks (preferrably wild caught)
• 2 tsp grass-fed butter
• 2 sprig of thyme and 2 basil leaf
• salt and pepper to taste
• 2 tbsp ginger dressing
• 2 handfuls of colored greens
• 4 radishes

Directions:
Get yourself some aluminum foil to put the fish in to fold it up in a pouch on the grill. Put the butter and half of the sliced onions on each one. Top with the garlic, thyme and basil. Fold up the foil and throw on the grill on med to med-high.

Scrunch up the lettuce and colored greens and toss into 2 bowls. Take the radishes and onion and slice thin then throw them on.

Use a little ginger dressing on the salads (I love home made but I didn't have any for this time around...a little is also nice on the fish with the garlic)

By the time you are done making the salad the fish should be done if you preheated the grill. If not, check it to see...should be flaky and moist). Pull the fish off and if you are lucky you can slide your fork between the skin and the foil and the skin will come right off and stick the foil...no mess.

Coco-delicious

Working out and balancing a career and kids (not yet mom) make it tough to eat right especially in a fast food dominate culture. Now the following recipe can be used for building muscle and cutting fat IF you don't over do it. IF you are trying to bulk and just build mass with no real regard for % body fat use this in ADDITION to your regular meals. IF you are trying to lean out then use it as a meal replacement if you can't get a solid meal in that is very low carb and high protein. So here it goes.

Coconut Cafe Protein Shake
16 oz of water (grass fed milk if trying to bulk)
2 scoops of Whey Protein (Chocolate if trying to bulk)
1 shot of espresso (in a pinch use a tsp of instant coffee)
1tsp to 1tbsp of coconut milk

I have used this as a meal replacement when needed (only when I get hungry around lunch and know that there is no way to get my protein in for the day).

It is very good at killing any hunger for a long time due to the protein and fat content. The fat from the coconut is very healing to the gut walls and will help you absorb nutrients better.

MONDAY & TCMTG

Mondays are great. The whole week is ahead of you wild and crazy plans to be implemented from the weekend. I did find this great blog that I am going to follow.

The Clothes Make the Girl is a neat little blog that shares the importance of the journey not the destination.

To put it another way it is never about where you are at...it is where you are going and Melissa over at TCMTG is not only honest but fun too. She has a killer recipe for Scotch Eggs somewhere on her blog.

The Clothes Makes the Girl

Rainbow Cobb Salad

I could eat a version of Cobb Salad at every meal
and be perfectly fine. It's easy and I don't have to think much to make it. I can change any one of the ingredients to change the flavor.

Low carb plenty of protein and nutrients AND delicious...perfect!

The one on the right is mine with the olives...Laura won't eat them.

Rainbow Cobb Salad

Cobb Salad with chicken, eggs, peppers, tomatoes, cabbage, spinach, olives and feta

• Prep Time: 10 min
• Cook Time: 12 min
• Servings: 2

• Ingredients:
• 2 hard boiled eggs
• 1 orange bell pepper
• 1 bag prewashed spinach
• 1 large chicken breast
• tsp of feta cheese (optional)
• 1 tsp of olive oil (optional for dressing)
• 2 handfuls of grape tomatoes
• 1/4 head of red cabbage
• 1/2 a small can of black olives
• 1 tsp real bacon bits
  

Directions:
Grill, roast or broil the chicken breast

While the chicken is cooking put two handfuls of spinach on each plate (sometimes spinach is a little dry...if that is the case I will rinse in water and shake before I plate it)

Cut up the cabbage, peppers, tomatoes, eggs, olives and put in fancy lines on your spinach (see picture)...this will definitely add to the flavor and your cool factor.

After the chicken is done (I grill it about 4-6 minutes per side)...cut it into chunks or be a real cave dude and tear it up (you can use a fork) and line up your chicken on the spinach.

I like a little feta cheese and bacon sprinkled on top.
If the chicken or the spinach is a little dry drizzle a little EVOO on it.

Our First Post!

I have written for blogs before but this one will be different. This blog will have a format that I hope will assist in making is useful to read, not just a complaint or opinion piece. Below I have outlined how I will organize each post base on the classic SOAP note. I will try to include each part of the SOAP note but if I don't it will clearly be labeled as such. I also like quotes and recipies so I will probably throw a few of those in for fun.

S = Subjective (this means it is my opinion or the opinion of others).
O = Objective (I will try my best to give an objective view in each post).
A = Assessment (what do the subjective and objective fact point to?).
P = Plan (what can we do about it).

Have a great Tuesday!

Dr Matt