CAT | Recipes
Fall means football season, and football season means… food! Because we know game day is one of the toughest times to find healthy eating options, we’re serving up three delicious and good-for-you recipes from Brenda Watson’s new book, The Skinny Gut Diet. Whether you’re tailgating on the road or spending the weekend at home with your favorite football fans, these party-worthy recipes guaranteed to score big and help you stick to your health and weight loss goals.
Savory Egg Salad
4 hard-boiled eggs
1 tsp. prepared mustard
1 tbsp. mayonnaise
1 tbsp. pickle relish
4 tbsp. chopped celery
2 tsp. celery seeds
Freshly ground black pepper
Directions: Place eggs in small bowl; mash with fork. Add remaining ingredients and mix well. Chill 20 minutes and enjoy. Note: This recipe makes two servings. Be sure to double or triple for large groups. And for a fun party idea, add lettuce and make lettuce leaf wraps!
Homemade Salsa in an Avocado Boat
2 large tomatoes, seeded and chopped
1 serrano chili or jalapeño pepper, chopped
1/3 cup scallions, chopped
2 tbsp. fresh cilantro, chopped
2 tbsp. fresh lime juice
¼ tsp. salt
1 avocado, halved, seed removed and partially hollowed out
Directions: Place all ingredients except avocado in a large bowl; mix well. Chill 20 minutes. Serve salsa atop avocado halves. Note: Serves two; adjust recipe as necessary.
Simple Beef Bruschetta
3 tsp. coconut oil
½ cup halved artichoke hearts (packed in water)
¼ red onion, minced
1 ripe tomato, diced
3 fresh basil leaves, minced
1 clove garlic, minced
1 tbsp. balsamic vinegar
8 oz. lean boneless beef, such as top round or sirloin, cut into ½-inch slices
¼ tsp. cracked black peppercorns
¼ tsp. dried Italian seasoning
Directions: Coat grill pan or cast-iron skillet with 2 tsp. coconut oil and heat over medium-high heat. Lightly brown artichokes on each side, 2–3 minutes. Remove from heat and let cool; cut into smaller pieces. In a small bowl, combine artichoke hearts, onion, tomato, remaining 1 tsp. coconut oil, basil, garlic and vinegar. Season beef with peppercorns and Italian seasoning. In the same skillet, sear beef over medium-high heat about 2 minutes per side, until nicely browned. Transfer to plate; top with artichoke bruschetta mixture and serve. Note: Serves two; adjust recipe as necessary.
See Chapter 13 in The Skinny Gut Diet for more healthful and delicious recipes and meal ideas!
You can add brain health to your list of reasons to eat more fish. Researchers from the University of Pittsburgh School of Medicine recently completed a long-term study on how diet and lifestyle factors affect brain health and found that eating baked or broiled fish at least once a week can promote healthy brain function later in life.
The research team gathered data from more than 260 people during the study, during which participants routinely underwent high-resolution brain MRI scans to measure brain function. Regular fish eaters showed a greater volume of grey matter (responsible for routing sensory and motor stimuli) in the brain areas involved in memory and learning.
But why only baked or broiled and not fried fish? “Baked or broiled fish contains higher levels of Omega-3s than fried fish because the fatty acids are destroyed in the high heat of frying,” said lead investigator Dr. Cyrus Raji. Fish is an excellent lean protein source and many studies have linked fish-derived Omega-3 fatty acids to optimal health. Here’s a simple and delicious recipe you can try today!
Savory Mediterranean-Style Baked Fish
Two 4-oz. white fish fillets (flounder or tilapia)
One 10-oz. bag fresh spinach
2 small plum tomatoes, sliced
2 shallots, sliced
1 tbsp. chopped black olives
1 tbsp. capers
2 tbsp. fresh orange juice
Freshly ground black pepper to taste
Directions: Preheat oven to 400°. Place fillets in a shallow glass baking dish; top with spinach, tomatoes, shallots, olives and capers. Drizzle orange juice over entire dish. Bake for about 10 minutes per inch of thickness. Sprinkle with pepper and serve hot.
Not a big fan of fish? Consider taking a high-concentration, purity-guaranteed fish oil supplement each day to reap the Omega-3 benefits!