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Old Lyme, CT  06371

 

kristen@stepstonestohealth.com

Tel: 860.227.4486

 

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© 2015 by Step Stones to Health

Recipes

Lemon Herb Roasted Chicken Breasts

 

Serves 4

 

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

 

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

 

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

 

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

 

Serve & enjoy!

 

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

 

Honey Sesame Salmon (great for Vitamin D and Zinc)

 

Serves 4

 

2-3 lbs salmon fillets

¼ cup soy sauce, tamari or coconut aminos

¼ cup sesame oil

1 lemon, juiced

2 tablespoons honey or coconut nectar

1” of ginger, shredded or 1 teaspoon ginger powder

1 tablespoon coconut oil

2 tablespoons diced green onions or chives

2 tablespoons sesame seeds

 

Mix soy sauce/tamari/aminos, sesame oil, lemon juice, honey/coconut nectar and ginger together to make a marinade.

 

Place salmon in a glass dish and cover with marinade.  Let sit for a few hours or overnight.

 

Heat a large cast iron frying pan over medium heat and add coconut oil.

 

Place salmon in pan skin side down and cook for 2-3 minutes.

 

Pour marinade into the pan, lower the heat and cook for 3-5 more minutes or until salmon flakes easily with a fork.

 

Sprinkle with diced green onions/chives and sesame seeds.

 

Serve and Enjoy!

 

Tip:  Wild salmon can contain up to 4 times the amount of vitamin D as farmed salmon.

Chocolate Chia Seed Pudding

 

Serves 4

 

½ cup Brazil nuts

2 cups water

nut bag or several layers of cheesecloth (optional)

½ cup chia seeds

¼ cup unsweetened cacao powder

½ teaspoon ground cinnamon

¼ teaspoon sea salt

1 tablespoon maple syrup

 

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk.  If desired, strain it with a nut bag or several layers of cheesecloth.

 

Add Brazil nut milk and other ingredients into a bowl and whisk until combined.  Let sit several minutes (or overnight) until desired thickness is reached.

 

Serve & Enjoy!

 

Tip:  Makes a simple delicious breakfast or dessert topped with berries.

Garlic Lemon Roasted Brussels Sprouts

Serves 4

 

1 lb Brussels sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

 

Preheat oven to 400F. 

 

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

 

Bake for about 15 minutes.  Toss.

 

Bake for another 10 minutes.

 

Serve and Enjoy!

 

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

 

Orange Hemp Seed Dressing

 

Makes about ¾ cup

 

½ cup hemp seeds

½ cup orange juice

1 clove of garlic, peeled

dash salt and/or pepper

 

Blend all ingredients together until creamy.

 

Serve on top of your favourite salad and Enjoy!

 

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

 

Vegetable Omelet

 

Serves 1

 

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric

 

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

 

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

 

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

 

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

 

Serve & Enjoy!

 

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

Salmon Quinoa Buddha Bowl

 

Serves 2

 

4 cups baby spinach

1 cup quinoa (cooked)

1 can wild salmon

2 tablespoons sesame seeds

½ red onion (diced) (optional)

2 tablespoons sesame oil

2 tablespoons rice vinegar

1 tablespoon lemon juice

dash salt and pepper

 

Split spinach, quinoa, wild salmon, sesame seeds, and onion (if using) between two bowls.

 

Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.

 

Add salt and pepper to taste.

 

Serve & Enjoy!

 

Tip:  When looking for canned salmon try to get the ones with the most vitamin D and make sure cans are BPA-free.  Good quality canned fish is usually in the “natural foods” section of many large groceries.

 

Vegetable Mason Jar Salad

 

Serves 2

 

3 tablespoons almond butter

1 tablespoon apple cider vinegar or lemon juice

1 tablespoon maple syrup

2 teaspoons sesame oil

½ granny smith apple (diced)

4 radishes (sliced)

2 celery stalks (diced)

4 tablespoons of your favourite nuts or seeds (walnuts, slivered almonds, pumpkin seeds, etc.)

4-6 cups of your favourite greens (spinach, kale, mixed greens, etc.)

 

Add first four ingredients to a small bowl & whisk until smooth.

 

Add apple to dressing (so it's covered and won't brown) and divide between two mason jars.

 

Layer the radishes, celery, nuts/seeds, and greens on top and seal.

 

When ready to eat shake up the jar, open and enjoy or pour it into a large bowl to mix more thoroughly.

 

Tip:  Wide-mouth jars work best for this ah-mazing way to bring vegetables with you wherever you go!

Ginger Tea

 

Serves 1

 

Fresh ginger root (about 2”)

Hot water

Lemon slices (optional)

Honey (optional)

 

Pour the water into a saucepan and heat it on the stove.

 

Grate the ginger root into the saucepan.  Let it come to a boil, and then simmer for 3-5 minutes.

 

Strain the tea into a cup with a fine mesh strainer and add lemon and/or honey as desired.

 

Serve & Enjoy!

 

Tip:  If you don't want to use a grater and strainer then you can peel the ginger and thinly slice it into your cup before adding boiling water.  The pieces should be big enough that they will sink to the bottom.

 

 

Seaweed Sushi Bowl

 

Serves 2

 

1 cup cooked rice

1 avocado (thinly sliced)

½ cucumber (diced)

½ red pepper (thinly sliced)

1 green onion (chopped)

2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)

2 tablespoons sesame seeds

3 tablespoons rice vinegar

3 tablespoons gluten-free tamari sauce

1 tablespoon lemon juice

1 tablespoon sesame oil

½ garlic clove

dash salt and pepper

 

Split the first seven ingredients into two bowls.

 

Mix the rest of the ingredients together to make the dressing.

 

Pour the dressing over the sushi bowls.

 

Serve & Enjoy!

 

Tip:  This is a great lunch to take on the go.  Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.

Gluten-Free Oatmeal Muffins

Serves 6

 

1 banana (very ripe)

2 teaspoons olive oil

1 egg

¼ cup coconut sugar (optional)

½ cup flax meal*

¼ cup oat flour* or other gluten-free flour

½ cup oats (gluten-free)

½ teaspoon baking soda

¼ cup nuts or dark chocolate chips (optional)

 

Preheat oven to 350 F and line 6 muffin tins.

 

Add banana, oil, egg, and sugar (if using) into your blender and blend until smooth.

 

In a large bowl, stir together the dry ingredients (oats, flax meal, gluten-free flour, and baking soda).

 

Add wet ingredients into dry and stir. Do not over mix.

 

Add nuts or dark chocolate chips, if using.

 

Spoon into muffin tins. Bake for 15-20 min.

 

Serve & Enjoy!

 

*Tip:  You can blend flax and/or oats to make your own freshly ground flax meal or oat flour.

Vegetable Egg Muffins

 

Makes 12

 

1 tablespoon olive oil

1 red pepper (diced)

2 cups baby spinach (chopped)

1 cup mushrooms (chopped)

2 cloves garlic (minced)

6 eggs

1 tablespoon flax (ground)

 

Preheat oven to 350 F.

 

Grease or line a 12 serving muffin tin.

 

Heat a large frying pan over medium heat.  Add oil and saute diced pepper until tender (about 5 minutes).

 

Add mushrooms and garlic to frying pan and cook for an additional minute.

 

Whisk eggs and flax together in a medium bowl.

 

Place veggies into prepared muffin tin.

 

Pour the egg/flax mixture over the veggies.

 

Bake for 15 minutes or until the tops are firm to the touch and eggs are cooked.

 

Serve & Enjoy!

 

Tip:  Use pastured eggs whenever possible.

 

Tropical Digestive Smoothie

 

Serves 1

 

1 cup pineapple, diced

1 cup papaya, diced

1 banana, chopped

1 cup coconut milk

ice if desired

 

Put all ingredients(except ice) into the blender and blend. Add ice if desired.

 

Serve & enjoy!

 

Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie.

Kale Chips

Serves 4

 

1 bunch of kale, washed and dried
1 tbsp olive oil
2 dashes salt
2 dashes garlic powder

Instructions

 

Preheat oven to 300F and place a sheet of parchment paper on a baking sheet.

 

 

Take the washed and dried kale and rip them into "chip" size pieces and place in a large bowl.

Drizzle with olive oil, salt, and garlic powder. Mix until the kale pieces are evenly covered.

 

 

Place kale onto prepared sheet in an even layer. Bake for 10 minutes.

Flip over the kale to cook the other sides of the pieces. Bake for another 10 minutes until the edges just start turning brown. Monitor them well, or you'll have burnt kale chips.

 

Serve & enjoy!

 

Tip: You can use any spice, so try onion powder, paprika, or even turmeric.

Sweet Enough Matcha Latte

 

Serves 1

 

1 teaspoon matcha powder

1.5 cup almond milk, unsweetened

1-2 teaspoons maple syrup or honey (optional)

 

1. Heat almond milk and maple syrup/honey (if using) in a small pot.

2. Add matcha powder to cup.

3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.

4. Add rest of the milk to cup.

 

 Serve & enjoy!

 

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

Hummus (Vegetable Dip)

 

Makes about 2 cups

 

1  can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp sesame oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

 

 

1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

 

Serve & enjoy!

 

Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.

Sauteed Spinach

Serves 4

 

2 teaspoons olive oil

2 cloves garlic

1 bag baby spinach leaves

1 dash salt

1 dash black pepper

Fresh lemon

 

 

1. In a large cast iron pan heat olive oil. 

2. Add garlic and saute for 1 minute.

3. Add spinach, salt, pepper and toss with garlic and oil. 

4. Cover pan and cook on low for about 2 minutes. 

5. Saute cook spinach for another minute, stirring frequently, until all the spinach is wilted.

6. Squeeze fresh lemon juice on top.

 

Serve & enjoy!

 

Tip: Enjoying the cooked spinach with the vitamin C in the “raw” lemon juice helps your body absorb more of the iron.

 

Blueberry Hemp Overnight Oats

 

Serves 2

 

1 cup blueberries (fresh or frozen)

1 cup oats (gluten-free)

1 cup almond milk

1 tablespoon chia seeds

2 tablespoons hemp seeds

½ teaspoon cinnamon

1 banana, sliced

¼ cup chopped walnuts

 

  1. Blend blueberries in the food processor until smooth.

  2. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.

  3. Split into two bowls and top with cinnamon, banana, and walnuts.

 

Serve & enjoy!

Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

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