My Kitchen to Yours
Ingredients:
Copyright © 2016 by Leesa Scott
Directions:
1st edition, May 2016
My Kitchen to Yours! Copyright 2016 by Leesa Scott - Published in the United States by Leesa Scott. Cover/Interior Design by Leesa Scott Photography - Leesa Scott & Allison LeMaster All rights reserved. No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, photographic or in the form of a recording. Nor may it be stored in a retrieval system, transmitted or otherwise be copied for pubic use unless a legal agreement has been signed by the author Leesa Scott. The author of this book does not dispense medical advice nor prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly. The intent of the author is only to offer information of a general nature to help you in your quest. In the event you use any of the information in this book for yourself or anyone else, the author assumes NO responsibility for your actions. 1st edition, May 2016
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Contents Forward by Michelle Morris MD Introduction Chapter 1 - Beef Chapter 2 - Pork & Lamb Chapter 3 - Chicken Chapter 4 - Salads & Soups Chapter 5 - Sandwiches Chapter 6 - Snacks Chapter 7 - Smart Tips About Leesa
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Foreword by Michelle Morris MD I am excited to introduce everyone to the cookbook, My Kitchen to Yours; Easy, Quick, & Health Meals at your Fingertips, by Leesa Scott. I have known Leesa for over 30 years as a close friend, and also as a client of her Wholistic Heart Medical Massage practice where she has kept me moving well despite many orthopedic challenges. She has been my most consistent cheerleader on how to be healthy and enjoy doing it. As a Family Physician, I know how distracted we all are by the many demands on our time and attention. It is easy to get off track and not pay attention to taking care of our bodies the way we should. Nutrition is important to both the quality of life and quantity of years, yet we often neglect to give it the time and attention it deserves. This Cookbook can be part of the solution to our desire for better nutrition in a way that works for our busy lifestyles. The recipes in this Cookbook have been developed personally by Leesa in her own kitchen and served to her family and friends. I am fortunate to be one of the folks given the opportunity to enjoy their family table while Leesa was creating these nutritional meals that are now available to you in this guide . These recipes are visually appealing and DELICIOUS!!! However, the best part for me is that they are easy and quick to prepare and involve only a few ingredients that are readily available in any market. My schedule is so hectic that in the past I have not taken the time to try new recipes. These meals have been easy to incorporate into our schedule, appeal to everyone, and have become family favorites quickly. Happy, and Nutritious Eating to you all and thanks to Leesa for all your efforts to keep me and mine Healthy. Sincerely, Michelle Morris M.D. Family Physician, Wife, Mother, Grandmother and Friend
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Introduction This book of recipes is just a sampling of the delicious creations I have “cooked up” throughout the years. What I have provided here is what I consider my best basics to give you a strong foundation to build on OR to expand your budding recipe collection. These lunches, dinners and snacks are delicious, nourishing and easy to make (and did I mention delicious?). It has been my greatest goal to give my family a healthy (and fun!) home life. The way I see it, it all starts with FOOD! In today's world of fast foods and instant dinners I wanted to nourish my family's body, their minds, and their hearts around the dinner table. This took a good mix of creativity and thinking outside of our modern way of life. We’re all busy and getting busier but that doesn’t mean we can’t have scrumptious choices that are quick and easy to grab on the go. This mindset became a lifestyle; one that I’m thrilled to see my children are passing on to their children, and it's really paid off! My family doesn’t suffer with allergies and illnesses. I have watched as my son-in-law overcame his chronic allergies by eating a complete, or “whole”, diet. This really validated my choice to live a more holistic lifestyle; it does assure good health! I have heard the concern that eating whole foods or seasoning with a variety of spices can be too expensive. But it doesn't have to be! Learn how to how to put together a weekly meal plan while you stick to your budget. How to make grocery shopping fast and savvy. How to cook flavorful, hearty meals in less time than eating out and fill your refrigerator with yummy snacks and much much more in my on-line course called “Cook! Easy & Quick Healthy Meals” on a Budget. Go to my website at www.FreshLifeConnection.com to sign-up. Visit my blog for tips at www.FreshLifeConnection.com/blog. I am so excited to be invited into your homes and kitchens. I can’t wait to share my life choices with each of you! Now, let’s get cookin’!!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 1 BEEF
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Crock Pot Beef Brisket Ingredients:
Directions:
•
2 pound beef brisket
Pat brisket dry with paper towels
•
1 Tbsp. coconut oil
•
1 c beef stock or water
Heat large skillet on high. Once hot, add the oil and quickly sear the brisket on both sides until browned (2-3 minutes)
•
4 red skin potatoes, chopped
Place brisket in crock pot and cover with broth
•
1 large onion, chopped
•
1 carrots, chopped
•
Sea salt to taste
Cook on high for 2 hours, then reduce to low for another 3-4 hours or until tender. Place veggies around brisket for the last hour or so
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Salt and pepper to taste
1st edition, May 2016
Chuck Roast
See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Chuck Roast Ingredients:
Directions:
•
1 Chuck Roast
•
1 medium onion sliced
In a cast iron dutch oven or a deep baking dish with lid, add a little bacon grease or olive oil (not virgin olive oil) and heat to medium
•
3 garlic cloves, smashed and sliced
Rub the roast on both sides with salt and pepper
•
1-2 tsp. of beef base, depending on how big your roast is
Place in the dutch oven to brown
•
1-2 c hot water, enough to cover half of the roast
Once it is browned on both sides add the onions and garlic
•
1 small bunch of fresh carrots, stem end trimmed
•
Salt and Pepper
Mix the beef base in 1-2 cups of hot water, depending if you use 1 or 2 tsp. of base. Once it is blended pour over the roast, add lid and cook on medium heat for 1 hour Lay the whole carrots on top of the roast and spoon the juice from the roast over them Reduce heat to medium low and cook until internal temp reaches *160 F Have another veggie and/or salad and call it dinner!! Great for leftovers!!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 2
PORK & LAMB
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Boneless Pork Ribs in Crock Pot Ingredients:
Directions:
•
Crock Pot bag
Sprinkle ribs with Rub
•
2 pounds boneless Pork Rib
Line crock pot with crock pot bag
•
1/2 c beef stock
Pour stock in the bottom of the crock pot bag
•
1 Tbsp. Mama’s Meat Rub (see recipe below)
Add ribs cook on low for 6-8 hours or until the meat is falling off the bones
*Mama's Meat Rub Will cover 1 roast or 1 rack of ribs •
2 tsp. smoked paprika
•
1 tsp. sea salt
•
1 tsp. freshly ground black pepper
•
1⁄2 tsp. cayenne pepper
•
1 tsp. Old Bay Seasoning
•
2 tsp. onion powder
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Center Cut Pork Chops Ingredients:
Directions:
•
2-6 oz Pork Chops
Pat meat dry with paper towels
•
1 Tbsp. coconut oil
•
1 medium granny smith (tart) or gala apple (sweet), chopped
Grill chops over medium heat, turning once. (4-5 minutes per side)
•
1 medium Vidalia or yellow onion, chopped
•
Sea salt to taste
•
Freshly ground black pepper to taste
•
1 Tbsp. fresh rosemary
Once the internal meat temperature is *160 F, remove from heat and let rest While grilling chops, heat pan over medium heat and add oil Once hot, add apple and onion, sauté until soft (approx. 10 minutes) Season with salt and pepper and stir in rosemary during last minute of sauté Plate chops and top with apple mix
Recommended pairing: Butternut Squash/Soups
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Crock Pot Pork Ribs & Sauerkraut See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Crock Pot Pork Ribs & Sauerkraut Ingredients:
Directions:
•
Pork ribs
•
1 medium onion
•
1⁄4 tsp. celery seed
Place everything in the crockpot except the drained sauerkraut, turn the crockpot on high until it begins to cook then turn it on medium or low depending on your crockpot
•
1⁄2 c beef or chicken broth
Let this cook all day
•
1 jar or package of Sauerkraut
About half an hour before you are going to serve, add the sauerkraut Serve with fresh or leftover mashed potatoes
Tip: Sauerkraut is fermented so you only want to heat it through, this will preserve the good bacteria in it. Sauerkraut is a fabulous food for gut health.
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Lamb Steaks Ingredients:
Directions:
•
2-6 oz. lamb steaks
Preheat oven to *400 F
•
1 Tbsp. fresh rosemary, chopped
Pat meat dry with paper towels.
•
1 tsp. fresh sage, chopped
•
1⁄4 tsp. garlic powder
Combine rosemary, sage, garlic powder and lemon zest in small bowl. Rub herbs into both sides of steak
•
Zest of 1⁄2 of a lemon
•
2 tsp. coconut oil
•
Sea salt to taste
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Heat oven safe skillet over medium, once hot add oil. Place steaks fat side down and fry for 2 minutes each side. Transfer skillet to oven and cook another 8-10 minutes or until internal meat temperature reaches *150 F (medium). Season with salt and pepper.
1st edition, May 2016
Chapter 3 CHICKEN
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Oven Roasted Chicken Thighs Ingredients:
Directions:
•
4-6 chicken thighs, bone in with skin on
Preheat oven to *425 F
•
1 Tbsp. curry powder
Pat chicken thighs dry with paper towels.
•
1⁄2 tsp. Tandoori powder
•
1⁄2 tsp. garlic powder
Sprinkle each side with curry, tandoori, garlic, salt and pepper.
•
Sea salt to taste
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Place thighs skin side up in baking dish. Bake 15 minutes then reduce oven to *350 F Bake another 30 minutes or until internal temperature reaches *165 F
1st edition, May 2016
Chicken Salad Plate See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Chicken Salad Plate Ingredients:
Directions:
•
4 roasted chicken thighs (see oven roasted chicken thighs recipe), chopped
Blend all ingredients and serve over a bed of fresh lettuce or a bun or with crackers
•
1-2 ribs of celery, cut long ways and thinly sliced
Garnish with fresh fruit
•
1⁄4 sweet onion finely diced
•
1⁄2 c homemade yogurt or store bought organic greek yogurt
•
6 grapes, quartered
•
1⁄4 tsp. celery seed
•
Salt and pepper to taste
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 4
SOUP & SALAD
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Arugula Apple Salad Ingredients:
Directions:
•
4 c arugula
In a medium bowl toss all ingredients
•
1 apple, chopped
Serve immediately
•
1 avocado, cubed
•
1⁄2 Tbsp. balsamic vinegar
•
1 Tbsp. extra virgin olive oil
•
3 slices smoked ham, chopped
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Spinach Avocado Salad w/ Smokey Mustard Dressing Ingredients:
Directions:
•
4 c fresh spinach
In medium bowl, gently combine salad ingredients
•
1 avocado, diced
Whisk dressing ingredients until well blended
•
1⁄4 c fresh pineapple, chopped
Pour dressing over salad and gently toss until covered Serve immediately
Smokey Mustard Dressing: •
1⁄2 Tbsp. smoky mustard
•
1 tsp. fresh lemon juice
•
1 Tbsp. extra virgin olive oil
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chicken and Veggie Soup See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Chicken and Veggie Soup Ingredients:
Directions:
•
1 whole organic chicken
Place whole chicken in the bottom of a large stock pot
•
4 large carrots, peeled and thickly sliced
•
1 large onion, chopped
Set mushrooms and green beans aside and place all other ingredients into stock pot
•
1 Tbsp. chicken soup base
•
6 c of water or 6 c chicken stock
•
1 c mushrooms, sliced
•
1⁄2 lb. fresh green beans, cut in thirds
Once the chicken is cooked, remove it from the pan. Add the green beans to the stockpot until desired tenderness, I like them slightly crunchy, about 8-10 mins
•
1⁄2 tsp. celery seed
Debone the chicken and chop into large pieces
•
1⁄2 tsp. garlic powder
•
1⁄2 tsp. onion powder
Add the mushrooms and return chicken to the pot. Season with salt and pepper. Stir together and serve immediately
•
Sea salt to taste
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Cover pot and bring to a boil. Once boiling, reduce heat to medium and allow to cook for 60 minutes or until chicken reaches and internal temperature of *165 F
1st edition, May 2016
Chapter 5
SANDWICHES
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Open Faced Hummus & Veggie Sandwich Ingredients: •
2 slices fresh sourdough bread
•
1 Tbsp. roasted red pepper hummus
•
1⁄2 avocado, mashed
•
2 slices of tomato
•
2-3 fresh basil leafs
Directions: Spread hummus and avocado over one side of bread. Top with basil, tomato Serve immediately
** substitute your favorite gluten free bread
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Dill & Goat Cheese Appetizer Ingredients:
Directions:
•
2 slices sourdough bread
Preheat oven on Broil
•
1 tsp. extra virgin olive oil
•
1⁄4 tsp. balsamic vinegar
Lightly brush all 4 sides of the bread in olive oil. Drizzle the vinegar over one side of each slice of the bread
•
1⁄2 oz. goat cheese
•
1/2 Tbsp. fresh dill, finely chopped
•
4 slices of cucumber, chilled
Broil in oven until bread is toasted and cheese is melted (3-5 minutes). Remove from oven
•
2 slices of tomato, chilled
Place dill, tomato, and cucumber on top of cheesy bread
** substitute your favorite gluten free bread
Copyright © 2016 by Leesa Scott
Spread cheese over the side of the bread with the balsamic vinegar
Serve immediately
1st edition, May 2016
Chapter 6 SNACKS
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Finger Snack & Sandwich Ingredients: •
1 English Cucumber, sliced to 1 inch
•
1 Tbsp. creamy goat cheese
•
A snip of fresh dill, cilantro, or spicy oregano
Directions: Put a dollop of cheese on the sliced cucumber, top with a pinch of your favorite fresh herb If you like make this into finger sandwiches or on crackers So many choices!!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Banana & Nut Butter
See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Banana & Nut Butter Ingredients: •
1 organic banana or apple
•
1 tablespoon all natural (nothing added) peanut or almond butter
Copyright © 2016 by Leesa Scott
Directions: Slice the fruit of your choice and dip in the nut butter this is nourishing, filling and oh so yummy!
1st edition, May 2016
Green Smoothies Ingredients:
Directions:
•
Spinach, Kale (all types) or Swiss Chard
Put the greens in the blender first so they will blend better, then add the rest of the ingredients
•
1 banana or 1 c of any fruit you have that needs eaten
•
1/2 to 1 c unsweetened almond milk (or any you like)
Start blending on on low until everything is mixed then move to liquefy, pulse if needed
•
1/2 c natural unsweetened yogurt (see homemade yogurt recipe)
You will need to play with the amounts of each ingredient it all depends on your tastes. Here are some guidelines to help you get started. *Any blender should work *Mix up what greens you use on a regular basis if you are drinking them 3 times a week or more. *If you have any thyroid issue you should mostly use blanched greens and you should mix up what greens you use on a regular basis if you are drinking them 3 times a week or more. *If you get hungry before your next meal add more fat to your smoothies, like half an avocado or more yogurt. Drink immediately.
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 7
SMART TIPS
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Fruit & Vegetable Cleaner and windows too!! Clean empty spray bottle. Equal amounts of white or old apple cider vinegar and fresh water. When you get your produce home dump all of it in your clean kitchen sink. Spray all sides generously with F&V Cleaner. Let this sit for several minutes. Rinse thoroughly with clean water. Pat dry and store in refrigerator. This is also great for cleaning windows and mirrors without any streaks, try it the next time you are cleaning!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Facial Toner
See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Facial Toner Clean cotton ball. Equal amounts of white or old apple cider vinegar (use organic, filtered) and fresh water. In the evening before bed, wash your face then dampen the cotton ball with vinegar and a small amount of water, squeeze out the excess liquid and rub over your whole face and neck. Let dry then moisturize. In a few short days you will notice how bright and clear your face is! This is great for acne of any age.
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Herbs to Lift Your Mood If you feel sluggish during the day and are avoiding the caffeine trap, try eating or smelling some fresh herbs! Rosemary will help lift your mood and help with your memory… now where did I plant my rosemary… teehee Peppermint will lift your mood by smelling it or eating it. NOT the candy! *If ingesting any essential oil, only use food grade. You can get a high grade of peppermint essential oil to keep at your desk to ward off those afternoon yawns. Having balanced meals will keep your body running smooth so you can skip that mood roller coaster. Maybe there is a coworker you could give this hint to. ;)
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Join Fresh Life Connection CLICK HERE for more info & to work with Leesa
Copyright © 2016 by Leesa Scott
1st edition, May 2016
About Leesa As a licensed massage therapist for over 22 years and a Certified Herbalist since 2012, Leesa has built a unique and reputable business integrating allopathic medicine and holistic therapies. This has been accomplished by working in conjunction with doctors & health care providers from a variety of specialties. She uses a comprehensive approach to assist the client toward their health goals through skills learned by formal training, as well as her personal journey. Using things such as: her choice of foods and the preparation of them, yoga, meditation, and using herbs to support her overall wellness. Leesa believes the best way to master anything is by teaching it. This is how she has had amazing opportunities to teach at professional conventions and in classrooms in the US and abroad. Leesa is focusing her energy on sharing her knowledge as a Wholistic Wellness Course Developer, Speaker, and Consultant. She offers a unique and comprehensive approach in empowering individuals to live a healthier lifestyle through Positive Thoughts, Corrective Posture, Movement, Natural Foods and Restful Sleep. Leesa's first love is her family. She married her husband in 1984 and is the mama of two beautiful and successful daughters. Now, a lot of her free time is spent enjoying their grandsons. Leesa was raised in a loving home in West Virginia where she was introduced to living a healthy life beginning with food. Her mom knew the importance of sticking to the family budget and passed this along as well. With her dad being an avid gardener she found her connection to food and health. Leesa hopes you find her recipes to be delicious and easy to make!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Copyright © 2016 by Leesa Scott
Directions:
1st edition, May 2016
My Kitchen to Yours! Copyright 2016 by Leesa Scott - Published in the United States by Leesa Scott. Cover/Interior Design by Leesa Scott Photography - Leesa Scott & Allison LeMaster All rights reserved. No part of this book may be reproduced or transmitted in any form by any means, electronic or mechanical, photographic or in the form of a recording. Nor may it be stored in a retrieval system, transmitted or otherwise be copied for pubic use unless a legal agreement has been signed by the author Leesa Scott. The author of this book does not dispense medical advice nor prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly. The intent of the author is only to offer information of a general nature to help you in your quest. In the event you use any of the information in this book for yourself or anyone else, the author assumes NO responsibility for your actions. 1st edition, May 2016
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Contents Forward by Michelle Morris MD Introduction Chapter 1 - Beef Chapter 2 - Pork & Lamb Chapter 3 - Chicken Chapter 4 - Salads & Soups Chapter 5 - Sandwiches Chapter 6 - Snacks Chapter 7 - Smart Tips About Leesa
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Foreword by Michelle Morris MD I am excited to introduce everyone to the cookbook, My Kitchen to Yours; Easy, Quick, & Health Meals at your Fingertips, by Leesa Scott. I have known Leesa for over 30 years as a close friend, and also as a client of her Wholistic Heart Medical Massage practice where she has kept me moving well despite many orthopedic challenges. She has been my most consistent cheerleader on how to be healthy and enjoy doing it. As a Family Physician, I know how distracted we all are by the many demands on our time and attention. It is easy to get off track and not pay attention to taking care of our bodies the way we should. Nutrition is important to both the quality of life and quantity of years, yet we often neglect to give it the time and attention it deserves. This Cookbook can be part of the solution to our desire for better nutrition in a way that works for our busy lifestyles. The recipes in this Cookbook have been developed personally by Leesa in her own kitchen and served to her family and friends. I am fortunate to be one of the folks given the opportunity to enjoy their family table while Leesa was creating these nutritional meals that are now available to you in this guide . These recipes are visually appealing and DELICIOUS!!! However, the best part for me is that they are easy and quick to prepare and involve only a few ingredients that are readily available in any market. My schedule is so hectic that in the past I have not taken the time to try new recipes. These meals have been easy to incorporate into our schedule, appeal to everyone, and have become family favorites quickly. Happy, and Nutritious Eating to you all and thanks to Leesa for all your efforts to keep me and mine Healthy. Sincerely, Michelle Morris M.D. Family Physician, Wife, Mother, Grandmother and Friend
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Introduction This book of recipes is just a sampling of the delicious creations I have “cooked up” throughout the years. What I have provided here is what I consider my best basics to give you a strong foundation to build on OR to expand your budding recipe collection. These lunches, dinners and snacks are delicious, nourishing and easy to make (and did I mention delicious?). It has been my greatest goal to give my family a healthy (and fun!) home life. The way I see it, it all starts with FOOD! In today's world of fast foods and instant dinners I wanted to nourish my family's body, their minds, and their hearts around the dinner table. This took a good mix of creativity and thinking outside of our modern way of life. We’re all busy and getting busier but that doesn’t mean we can’t have scrumptious choices that are quick and easy to grab on the go. This mindset became a lifestyle; one that I’m thrilled to see my children are passing on to their children, and it's really paid off! My family doesn’t suffer with allergies and illnesses. I have watched as my son-in-law overcame his chronic allergies by eating a complete, or “whole”, diet. This really validated my choice to live a more holistic lifestyle; it does assure good health! I have heard the concern that eating whole foods or seasoning with a variety of spices can be too expensive. But it doesn't have to be! Learn how to how to put together a weekly meal plan while you stick to your budget. How to make grocery shopping fast and savvy. How to cook flavorful, hearty meals in less time than eating out and fill your refrigerator with yummy snacks and much much more in my on-line course called “Cook! Easy & Quick Healthy Meals” on a Budget. Go to my website at www.FreshLifeConnection.com to sign-up. Visit my blog for tips at www.FreshLifeConnection.com/blog. I am so excited to be invited into your homes and kitchens. I can’t wait to share my life choices with each of you! Now, let’s get cookin’!!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 1 BEEF
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Crock Pot Beef Brisket Ingredients:
Directions:
•
2 pound beef brisket
Pat brisket dry with paper towels
•
1 Tbsp. coconut oil
•
1 c beef stock or water
Heat large skillet on high. Once hot, add the oil and quickly sear the brisket on both sides until browned (2-3 minutes)
•
4 red skin potatoes, chopped
Place brisket in crock pot and cover with broth
•
1 large onion, chopped
•
1 carrots, chopped
•
Sea salt to taste
Cook on high for 2 hours, then reduce to low for another 3-4 hours or until tender. Place veggies around brisket for the last hour or so
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Salt and pepper to taste
1st edition, May 2016
Chuck Roast
See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Chuck Roast Ingredients:
Directions:
•
1 Chuck Roast
•
1 medium onion sliced
In a cast iron dutch oven or a deep baking dish with lid, add a little bacon grease or olive oil (not virgin olive oil) and heat to medium
•
3 garlic cloves, smashed and sliced
Rub the roast on both sides with salt and pepper
•
1-2 tsp. of beef base, depending on how big your roast is
Place in the dutch oven to brown
•
1-2 c hot water, enough to cover half of the roast
Once it is browned on both sides add the onions and garlic
•
1 small bunch of fresh carrots, stem end trimmed
•
Salt and Pepper
Mix the beef base in 1-2 cups of hot water, depending if you use 1 or 2 tsp. of base. Once it is blended pour over the roast, add lid and cook on medium heat for 1 hour Lay the whole carrots on top of the roast and spoon the juice from the roast over them Reduce heat to medium low and cook until internal temp reaches *160 F Have another veggie and/or salad and call it dinner!! Great for leftovers!!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 2
PORK & LAMB
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Boneless Pork Ribs in Crock Pot Ingredients:
Directions:
•
Crock Pot bag
Sprinkle ribs with Rub
•
2 pounds boneless Pork Rib
Line crock pot with crock pot bag
•
1/2 c beef stock
Pour stock in the bottom of the crock pot bag
•
1 Tbsp. Mama’s Meat Rub (see recipe below)
Add ribs cook on low for 6-8 hours or until the meat is falling off the bones
*Mama's Meat Rub Will cover 1 roast or 1 rack of ribs •
2 tsp. smoked paprika
•
1 tsp. sea salt
•
1 tsp. freshly ground black pepper
•
1⁄2 tsp. cayenne pepper
•
1 tsp. Old Bay Seasoning
•
2 tsp. onion powder
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Center Cut Pork Chops Ingredients:
Directions:
•
2-6 oz Pork Chops
Pat meat dry with paper towels
•
1 Tbsp. coconut oil
•
1 medium granny smith (tart) or gala apple (sweet), chopped
Grill chops over medium heat, turning once. (4-5 minutes per side)
•
1 medium Vidalia or yellow onion, chopped
•
Sea salt to taste
•
Freshly ground black pepper to taste
•
1 Tbsp. fresh rosemary
Once the internal meat temperature is *160 F, remove from heat and let rest While grilling chops, heat pan over medium heat and add oil Once hot, add apple and onion, sauté until soft (approx. 10 minutes) Season with salt and pepper and stir in rosemary during last minute of sauté Plate chops and top with apple mix
Recommended pairing: Butternut Squash/Soups
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Crock Pot Pork Ribs & Sauerkraut See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Crock Pot Pork Ribs & Sauerkraut Ingredients:
Directions:
•
Pork ribs
•
1 medium onion
•
1⁄4 tsp. celery seed
Place everything in the crockpot except the drained sauerkraut, turn the crockpot on high until it begins to cook then turn it on medium or low depending on your crockpot
•
1⁄2 c beef or chicken broth
Let this cook all day
•
1 jar or package of Sauerkraut
About half an hour before you are going to serve, add the sauerkraut Serve with fresh or leftover mashed potatoes
Tip: Sauerkraut is fermented so you only want to heat it through, this will preserve the good bacteria in it. Sauerkraut is a fabulous food for gut health.
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Lamb Steaks Ingredients:
Directions:
•
2-6 oz. lamb steaks
Preheat oven to *400 F
•
1 Tbsp. fresh rosemary, chopped
Pat meat dry with paper towels.
•
1 tsp. fresh sage, chopped
•
1⁄4 tsp. garlic powder
Combine rosemary, sage, garlic powder and lemon zest in small bowl. Rub herbs into both sides of steak
•
Zest of 1⁄2 of a lemon
•
2 tsp. coconut oil
•
Sea salt to taste
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Heat oven safe skillet over medium, once hot add oil. Place steaks fat side down and fry for 2 minutes each side. Transfer skillet to oven and cook another 8-10 minutes or until internal meat temperature reaches *150 F (medium). Season with salt and pepper.
1st edition, May 2016
Chapter 3 CHICKEN
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Oven Roasted Chicken Thighs Ingredients:
Directions:
•
4-6 chicken thighs, bone in with skin on
Preheat oven to *425 F
•
1 Tbsp. curry powder
Pat chicken thighs dry with paper towels.
•
1⁄2 tsp. Tandoori powder
•
1⁄2 tsp. garlic powder
Sprinkle each side with curry, tandoori, garlic, salt and pepper.
•
Sea salt to taste
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Place thighs skin side up in baking dish. Bake 15 minutes then reduce oven to *350 F Bake another 30 minutes or until internal temperature reaches *165 F
1st edition, May 2016
Chicken Salad Plate See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Chicken Salad Plate Ingredients:
Directions:
•
4 roasted chicken thighs (see oven roasted chicken thighs recipe), chopped
Blend all ingredients and serve over a bed of fresh lettuce or a bun or with crackers
•
1-2 ribs of celery, cut long ways and thinly sliced
Garnish with fresh fruit
•
1⁄4 sweet onion finely diced
•
1⁄2 c homemade yogurt or store bought organic greek yogurt
•
6 grapes, quartered
•
1⁄4 tsp. celery seed
•
Salt and pepper to taste
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 4
SOUP & SALAD
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Arugula Apple Salad Ingredients:
Directions:
•
4 c arugula
In a medium bowl toss all ingredients
•
1 apple, chopped
Serve immediately
•
1 avocado, cubed
•
1⁄2 Tbsp. balsamic vinegar
•
1 Tbsp. extra virgin olive oil
•
3 slices smoked ham, chopped
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Spinach Avocado Salad w/ Smokey Mustard Dressing Ingredients:
Directions:
•
4 c fresh spinach
In medium bowl, gently combine salad ingredients
•
1 avocado, diced
Whisk dressing ingredients until well blended
•
1⁄4 c fresh pineapple, chopped
Pour dressing over salad and gently toss until covered Serve immediately
Smokey Mustard Dressing: •
1⁄2 Tbsp. smoky mustard
•
1 tsp. fresh lemon juice
•
1 Tbsp. extra virgin olive oil
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chicken and Veggie Soup See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Chicken and Veggie Soup Ingredients:
Directions:
•
1 whole organic chicken
Place whole chicken in the bottom of a large stock pot
•
4 large carrots, peeled and thickly sliced
•
1 large onion, chopped
Set mushrooms and green beans aside and place all other ingredients into stock pot
•
1 Tbsp. chicken soup base
•
6 c of water or 6 c chicken stock
•
1 c mushrooms, sliced
•
1⁄2 lb. fresh green beans, cut in thirds
Once the chicken is cooked, remove it from the pan. Add the green beans to the stockpot until desired tenderness, I like them slightly crunchy, about 8-10 mins
•
1⁄2 tsp. celery seed
Debone the chicken and chop into large pieces
•
1⁄2 tsp. garlic powder
•
1⁄2 tsp. onion powder
Add the mushrooms and return chicken to the pot. Season with salt and pepper. Stir together and serve immediately
•
Sea salt to taste
•
Freshly ground black pepper to taste
Copyright © 2016 by Leesa Scott
Cover pot and bring to a boil. Once boiling, reduce heat to medium and allow to cook for 60 minutes or until chicken reaches and internal temperature of *165 F
1st edition, May 2016
Chapter 5
SANDWICHES
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Open Faced Hummus & Veggie Sandwich Ingredients: •
2 slices fresh sourdough bread
•
1 Tbsp. roasted red pepper hummus
•
1⁄2 avocado, mashed
•
2 slices of tomato
•
2-3 fresh basil leafs
Directions: Spread hummus and avocado over one side of bread. Top with basil, tomato Serve immediately
** substitute your favorite gluten free bread
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Dill & Goat Cheese Appetizer Ingredients:
Directions:
•
2 slices sourdough bread
Preheat oven on Broil
•
1 tsp. extra virgin olive oil
•
1⁄4 tsp. balsamic vinegar
Lightly brush all 4 sides of the bread in olive oil. Drizzle the vinegar over one side of each slice of the bread
•
1⁄2 oz. goat cheese
•
1/2 Tbsp. fresh dill, finely chopped
•
4 slices of cucumber, chilled
Broil in oven until bread is toasted and cheese is melted (3-5 minutes). Remove from oven
•
2 slices of tomato, chilled
Place dill, tomato, and cucumber on top of cheesy bread
** substitute your favorite gluten free bread
Copyright © 2016 by Leesa Scott
Spread cheese over the side of the bread with the balsamic vinegar
Serve immediately
1st edition, May 2016
Chapter 6 SNACKS
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Finger Snack & Sandwich Ingredients: •
1 English Cucumber, sliced to 1 inch
•
1 Tbsp. creamy goat cheese
•
A snip of fresh dill, cilantro, or spicy oregano
Directions: Put a dollop of cheese on the sliced cucumber, top with a pinch of your favorite fresh herb If you like make this into finger sandwiches or on crackers So many choices!!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Banana & Nut Butter
See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Banana & Nut Butter Ingredients: •
1 organic banana or apple
•
1 tablespoon all natural (nothing added) peanut or almond butter
Copyright © 2016 by Leesa Scott
Directions: Slice the fruit of your choice and dip in the nut butter this is nourishing, filling and oh so yummy!
1st edition, May 2016
Green Smoothies Ingredients:
Directions:
•
Spinach, Kale (all types) or Swiss Chard
Put the greens in the blender first so they will blend better, then add the rest of the ingredients
•
1 banana or 1 c of any fruit you have that needs eaten
•
1/2 to 1 c unsweetened almond milk (or any you like)
Start blending on on low until everything is mixed then move to liquefy, pulse if needed
•
1/2 c natural unsweetened yogurt (see homemade yogurt recipe)
You will need to play with the amounts of each ingredient it all depends on your tastes. Here are some guidelines to help you get started. *Any blender should work *Mix up what greens you use on a regular basis if you are drinking them 3 times a week or more. *If you have any thyroid issue you should mostly use blanched greens and you should mix up what greens you use on a regular basis if you are drinking them 3 times a week or more. *If you get hungry before your next meal add more fat to your smoothies, like half an avocado or more yogurt. Drink immediately.
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Chapter 7
SMART TIPS
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Fruit & Vegetable Cleaner and windows too!! Clean empty spray bottle. Equal amounts of white or old apple cider vinegar and fresh water. When you get your produce home dump all of it in your clean kitchen sink. Spray all sides generously with F&V Cleaner. Let this sit for several minutes. Rinse thoroughly with clean water. Pat dry and store in refrigerator. This is also great for cleaning windows and mirrors without any streaks, try it the next time you are cleaning!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Facial Toner
See Next Page for Recipe
Copyright © 2016 by Leesa Scott
Fresh Life Connection, 1st edition, May 2016
Facial Toner Clean cotton ball. Equal amounts of white or old apple cider vinegar (use organic, filtered) and fresh water. In the evening before bed, wash your face then dampen the cotton ball with vinegar and a small amount of water, squeeze out the excess liquid and rub over your whole face and neck. Let dry then moisturize. In a few short days you will notice how bright and clear your face is! This is great for acne of any age.
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Herbs to Lift Your Mood If you feel sluggish during the day and are avoiding the caffeine trap, try eating or smelling some fresh herbs! Rosemary will help lift your mood and help with your memory… now where did I plant my rosemary… teehee Peppermint will lift your mood by smelling it or eating it. NOT the candy! *If ingesting any essential oil, only use food grade. You can get a high grade of peppermint essential oil to keep at your desk to ward off those afternoon yawns. Having balanced meals will keep your body running smooth so you can skip that mood roller coaster. Maybe there is a coworker you could give this hint to. ;)
Copyright © 2016 by Leesa Scott
1st edition, May 2016
Join Fresh Life Connection CLICK HERE for more info & to work with Leesa
Copyright © 2016 by Leesa Scott
1st edition, May 2016
About Leesa As a licensed massage therapist for over 22 years and a Certified Herbalist since 2012, Leesa has built a unique and reputable business integrating allopathic medicine and holistic therapies. This has been accomplished by working in conjunction with doctors & health care providers from a variety of specialties. She uses a comprehensive approach to assist the client toward their health goals through skills learned by formal training, as well as her personal journey. Using things such as: her choice of foods and the preparation of them, yoga, meditation, and using herbs to support her overall wellness. Leesa believes the best way to master anything is by teaching it. This is how she has had amazing opportunities to teach at professional conventions and in classrooms in the US and abroad. Leesa is focusing her energy on sharing her knowledge as a Wholistic Wellness Course Developer, Speaker, and Consultant. She offers a unique and comprehensive approach in empowering individuals to live a healthier lifestyle through Positive Thoughts, Corrective Posture, Movement, Natural Foods and Restful Sleep. Leesa's first love is her family. She married her husband in 1984 and is the mama of two beautiful and successful daughters. Now, a lot of her free time is spent enjoying their grandsons. Leesa was raised in a loving home in West Virginia where she was introduced to living a healthy life beginning with food. Her mom knew the importance of sticking to the family budget and passed this along as well. With her dad being an avid gardener she found her connection to food and health. Leesa hopes you find her recipes to be delicious and easy to make!
Copyright © 2016 by Leesa Scott
1st edition, May 2016
