Show off your cooking skills with these two recipes! On today’s Indy Style, Erika Schlick, health coach, blogger and cookbook author, shared how to make Pistachio Crusted Cod and Italian Meatballs with Tomato Cream Sauce.
Pistachio Crusted Cod
Pistachios add bright green flair, nutty taste and crunchy texture to tender cod. Although this meal looks incredibly impressive and fit for a dinner party, it is so easy to prepare any night of the week.
Servings: 2 to 4
Prep Time: 15 minutes
Cook Time: 30 to 40 minutes
Ingredients
- 1 cup chopped or crushed pistachios
- 1 garlic clove, minced
- 2 tablespoons capers
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon fresh thyme
- Salt, to taste
- 1 lemon, sliced
- 1-2 tablespoons grass-fed butter, ghee or coconut oil, divided
- 2/3 lb cod (Use code TRAILTOHEALTH for $15 off Wild Alaskan Seafood or 10% your order of Vital Choice)
Directions
1. Preheat the oven to 380 F
2. Mix the chopped pistachios with the garlic, capers, olive oil, lemon juice, thyme and salt to taste in a bowl.
3.Arrange the lemon slices to form a bed in the bottom of a cast iron pan or baking dish and place 1 tablespoon of the butter, ghee or coconut oil on top of the lemon where the fish will sit.
4. Place the cod on top of the lemon slices and butter, and press the pistachio mixture on top to form a crust. Top with the remaining tablespoon of butter, ghee or coconut oil.
5. Bake for 30-34 minutes or until slightly browned and easily flaked with a fork. Cover with foil at 15 minutes if the crust is browning too much.
6. Serve with Beet and Grapefruit Salad
Italian Meatballs with Tomato Cream Sauce
Juicy, homemade beef meatballs, seasoned with fresh herbs gets served with an easy dairy-free tomato cream sauce. You can serve these meatballs and tomato cream sauce over a grain free pasta or zucchini noodles for a healthy weeknight dinner!
Servings: 4
Prep Time: 5 minutes
Cook Time: 20-25 minutes
Total Time: 30 minutes
Ingredients
Meatballs
- 1 pound Ground Beef (Order grass-fed meat from Butcher Box or US Wellness Meats (15% off first 2 orders) with code TRAILTOHEALTH)
- 1 egg, beaten
- ½ cup fresh oregano
- ¼ cup fresh basil
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 2 tablespoons tomato paste
- 1 teaspoon salt
Sauce
- 1 (18-ounce) jar crushed tomatoes
- 1 cup coconut milk
- 1 tablespoon fresh oregano
- 1 teaspoon fresh basil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- Fresh chopped parsley for garnish
Directions
1. Preheat oven to 350 F (177 C).
2. In a large mixing bowl, combine the beef with the egg, garlic, onion basil, oregano, tomato paste, and salt until combined.
3. Form into 1-inch balls with a meatball maker or by hand and place in a cast iron skillet. Bake until cooked through, about 20-25 minutes.
4. While the meatballs are cooking, place a sauce pan over medium heat, and combine all ingredients except for the parsley and bring to a simmer for about 5-10 minutes.
5. Turn heat off and let it cool slightly. Blend sauce by using an immersion blender to thicken.
6. Place the cast iron skillet over medium heat and pour the sauce over and simmer for 3-5 minutes.
7. Serve over zoodles or grain free pasta like Cappellos and top with fresh chopped parsley.
Schlick is the author of Wandering Palate, a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate is currently shipping and available on her website and Amazon:
You can follow Erika on her blog and Instagram for more recipes.
These healthy baked yuca fries are bursting with flavor! After baking, the yuca (or cassava) fries are tossed in fresh parsley, parmesan cheese, and truffle oil. You want to boil your yuca fries first to help soften them a bit before baking them in the oven. Cassava, or yuca, can be toxic if eaten raw so it’s important to boil it first to remove any cyanide present in the plant.
Servings: 4
Prep Time: 25 minutes
Cook Time: 30-40 minutes
Total Time: 55-65 minutes
Ingredients
- 1 pound yuca, peeled and sliced into 1/2-inch wedges
- Drizzle of olive oil (use code TRAILTOHEALTH for 10% off)1/8 teaspoon salt
- 3 tablespoons coconut oil
- 1 teaspoon garlic powder
- 1 teaspoon sea salt
- 3 tablespoons parmesan (optional)
- 3 tablespoons fresh parsley (chopped)
- 1-2 tablespoons of high quality truffle oil
Directions
1. Preheat the oven to 425 F
2. Peel and cut the yuca into ½ inch wedges (French fry shape and size).
3. In a large saucepan over medium- high heat, fill pot ¾ of the way full with water. Add olive oil and sea salt and boil for 10-15 minutes until edges of fries start to fray a bit. Note: Cassava cannot be eaten raw, and needs to boiled first to remove any cyanide present in the plant.
4. Strain, rinse and pat dry the yuca and lay out on a parchment lined baking sheet, you might need 2 depending the size of your fries.
5. In a small bowl mix the coconut oil, garlic powder and sea salt and use a pastry brush to brush on the yuca fries making sure to coat all edges.
6. Bake for 30-40 minutes and flip over halfway through.
7. Remove from oven and let cool slightly before placing in a large bowl.
8. Sprinkle parsley, sea salt and parmesan if using and toss fries in the mixture.
9. Next add 1-2 tablespoons of truffle oil and toss.
10. Serve with favorite dipping sauce like Primal Kitchen Ketchup (use code TRAILTOHEALTH for 10% off) or on their own.
Erika Schlick is the author of Wandering Palate, a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate has several healthy recipes to make while you have some extra time at home and are looking for simple and healthy meals to prepare.
For more from Schlick visit her website, Amazon and Instagram.
The lean nature of lamb means it is best to serve it between medium-rare and medium doneness. Simply check the temperature at intervals to ensure this roast will be the most tender and tasty lamb you have ever enjoyed.
Servings: 2
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Ingredients
- 1 lb butterflied lamb leg steak
- ½ cup extra virgin olive oil (use code TRAILTOHEALTH for 10% off)
- 2 tablespoons lemon juice
- Zest of 1 lemon
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon sea salt
- 1 bunch fresh parley, chopped
- 4 tablespoons fresh rosemary, chopped
- 3 tablespoons fresh thyme, de-stemmed and chopped
Directions
1. Preheat oven to 350 F (177 C).
2. Whisk the olive oil (use code TRAILTOHEALTH for 10% off) with the parsley, rosemary, thyme, garlic, lemon juice and zest until combined.
3. Place the lamb in a roasting pan and evenly spread the herb marinade over the top to coat.
4. Roast the lamb for about 15-20 minutes and check the temperature to see if it has reached a doneness of 135 F (57 C). If it hasn’t, continue cooking in 5-minute increments until it reaches 135 F (57 C).
5. Once cooked, let the lamb rest for 10 minutes before slicing into strips against the grain.
6. Serve with the Daily Salad, or Roasted Rosemary Potatoes. If serving with a salad use Rosemary Citrus Herb Dressing.
Erika Schlick is the author of Wandering Palate, a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate has several healthy recipes to make while you have some extra time at home and are looking for simple and healthy meals to prepare.
For more from Schlick visit her website, Amazon and Instagram.
Going to the grocery store can feel more like a case of playing a detective than getting real food.
Labels are there to trick us into thinking that we are buying and eating something healthy, when in fact, unless you know how to interpret the actual ingredients on the back, you could be getting tricked into buying something that is not as healthy as you think.
Fortunately, Erika Schlick, Health Coach, Blogger and Cookbook Author, is here to make your life a little easier with some easy and healthy swaps that are vetted, healthy for you, and taste great!
Fats & Oils
What you cook your food with is just as important as what you are eating. Industrial seed oils like canola, soy, corn oil have made it far and wide into our food supply and are very inflammatory.
For cooking, I recommend using avocado oil, coconut oil, grass fed butter or ghee.
For salads and seasoning I like to use a really high quality organic extra virgin olive oil like Kasandrinos and what I love about them is they have mini to-go packs that you can take to restaurants with you and always use a clean oil on your salad and food.
Non- Dairy Milk
There are so many nondairy milk alternatives on the market now but so many of them are filled with gums and Carrageenan it can cause a lot of health and digestive issues. I like to use only milks without gums and fillers.
For nut milks I recommend Malk and Elmhurst and for coconut milk I use ArroyD.
Also, coffee creamers can be a place where these sub-optimal ingredients Are also hidden as well as sugar.
Nut Pods are a great alternative and have no sugar and are made with almond and coconut milk.
Condiments & Pantry
Condiments are another sneaky place where toxic seed oils like to hide and trick you.
Mayo: Mayo is one of the sneakiest ones where you really need to read the ingredient list. I can’t tell you how many times a mayo says it’s made with avocado or olive oil only to read the back and see Canola and soy oil listed first. You really want to port for one that is 100% avocado oil or olive oil like Primal Kitchen or Sir Kensington’s or you can make your own which I have a recipe for in my cookbook Wandering Palate.
Pasta Sauce: Spaghetti sauce can be filled with sugar so I recommend finding a clean one like Otomot foods that are packed with veggies and olive oil.
Nut Butters: Nut butters are another sneaky place where they unnecessarily add industrial seed oils so look for brands that are oil-free like Base Camp or opt to make your own in your Vitamix.
Bone Broth: Bone broth is another staple in my diet and I try to get it in my food as much as possible. Anytime a recipe calls for veggie broth I always swap out for bone broth to get the gut-healing benefits from all the collagen and gelatin. Osso good makes a great bone broth and soups as well and Epic makes a shelf-stable jar of chicken broth.
Easy Meals
Let’s face it. Sometimes we need a quick and easy weekday lunch or dinner but most premade foods are not the healthiest. Fortunately, that is changing and here are a few healthy and clean options to make your life easy!
Pizza: Cali’flour foods (use code TRAILTOHEALTH for 10% off) has cauliflower pizzas with super clean ingredients and they just released some pre-made lasagnas and enchiladas that look so good!
Burgers: Sometimes you want a burger and it doesn’t get much easier than these Teton Waters Ranch burgers that are grass-fed and so tender and juicy. You can cook these up on the grill or in a skillet and have them ready to eat in no time with no cleanup or pressing burgers.
Pasta: Pasta is another super easy weekday meal but if you are trying to cut back on carbs I’ve got the best option for you. Cappellos makes a grain-free pasta from almond flour and it is so so good!
Pre-Made Meals: Last but not least If you are looking for an easy meal kit or premade meal service Balanced Bites has you covered with a variety of pre-made paleo meals you just need to heat up or you can check out Green Chef which is 100% certified gluten-free and comes with everything you need to make your meal.
Snacks
Now I wouldn’t leave you hanging without any healthy snacks to add in so here are some snack swaps.
Siete Chips: Corn chips are not the healthiest between the corn which is often GMO and industrial seed oils but lucky for you Siete has grain-free chips that will turn your guac and chips into a healthy and guilt-free snack.
Smart Sweets: Let’s face it we all need a little candy here and there so Smart Sweets (use code TRAILTOHEALTH for free shipping on your order of $30+) have taken it to a new level with their kick sugar campaign and made it easy to have a guilt-free bite of candy.
Where do you get all this?
If you need a place to order all your healthy swaps Thrive Market makes it easy to ship it all to your door or you can order direct with the links above and you can find most of this in your local markets as well.
Erika Schlick is the author of Wandering Palate, a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate has several healthy recipes to make while you have some extra time at home and are looking for simple and healthy meals to prepare.
Wandering Palate is currently shipping and available on:
Website – https://thetrailtohealth.com/shop
Amazon – https://amzn.to/2ysea7X
Follow Erika at:
www.thetrailtohealth.com
On Instagram https://www.instagram.com/thetrailtohealth/
From countertop appliances to cutting boards, Erika Schlick, blogger and cookbook author shares her must-have list of kitchen tools.
Schlick is the author of Wandering Palate, a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate is currently shipping and available on her website and Amazon.
You can visit Schlick’s blog to learn more about her favorite kitchen tools.
Follow Instagram for more recipes.
This new take on roasted cauliflower from Erika Schlick, health coach, blogger and cookbook author is a showstopping number with crunchy pistachios and fragrant mint and dill. A creamy, lemony tahini sauce brings the whole dish together. She says to serve this with roast chicken or lamb, or even as a single item for lunch.
Roasted Cauliflower with Mint & Dill
Servings: 4 to 6
Prep Time: 15 minutes
Cook Time: 20 to 25 minutes
Ingredients
3 tablespoons of coconut oil or avocado oil (use code TRAILTOHEALTH for 10$ off)
1 teaspoon cardamom
1 teaspoon salt
1 head of cauliflower, chopped into florets
1 batch Lemon Tahini Sauce (optional)
¼ cup pistachios
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh dill
Directions
1. Preheat oven to 450 F (232 C).
2. Combine the avocado oil with the cardamom and salt. Rub the cauliflower all over with the oil mixture.
3. Place on a parchment lined baking sheet and roast for 20-25 minutes.
4. Meanwhile, make a batch of my Lemon Tahini Sauce.
5. Remove the cauliflower from the oven and let it cool slightly.
6. Arrange it on a platter and top with pistachios, fresh mint and dill. Serve with the tahini sauce.
Schlick is the author of Wandering Palate, a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate is currently shipping and available on her website and Amazon:
You can follow Erika on her blog and Instagram for more recipes.
This grain free blueberry cobbler comes together quickly with fresh blueberries, lemon, and a cinnamon streusel baked on top.
Your guests will be asking for seconds and not missing the grains in this cobbler recipe from Erika Schlick, health coach, blogger and author of the cookbook Wandering Palate.
Grain Free Blueberry Cobbler
Servings: 6
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
FILLING
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 3 tablespoons maple syrup
- 1 tablespoon vanilla extract
- 1 teaspoon ground cinnamon
- ¼ teaspoon salt
- 1 tablespoon cassava flour
- 4 cups fresh blueberries
TOPPING
- 1 cup cassava flour
- ¼ teaspoon baking powder
- ¼ cup maple sugar1 teaspoon ground cinnamon
- ½ teaspoon salt
- 1 tablespoon vanilla
- ½ cup butter, grated or cubed (or coconut oil), plus additional for greasing the pan
Directions:
1. Preheat oven to 350F.
2. Grease an 8 x 8 ceramic baking dish.
3. In a large bowl, whisk together lemon juice and zest, maple syrup, vanilla, cinnamon, salt, and cassava flour. Once combined stir in the blueberries and make sure they are fully coated in the mixture.
4. Pour the mixture into the greased baking dish.
TO MAKE THE TOPPING:
1. Grate the butter on a cheese grater or dice into small cubes.
2. In another bowl, whisk together the cassava flour, baking powder, maple sugar, cinnamon and salt.
3. Stir in the vanilla and grated (or cubed) butter or coconut oil and use a pastry cutter or 2 forks to combine it until it resembles a crumbled mixture.
4. Spoon the crumble mixture over the blueberries and place in the oven.
5. Bake for 45 minutes or until the top starts to brown.
6. Remove from the oven and let it cool before eating, about 10-15 minutes.
7. Serve with dairy free ice cream or nut milk.
Wandering Palate has several healthy recipes to make while you have some extra time at home and are looking for simple and healthy meals to prepare.
Wandering Palate has a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate is currently shipping and available on her website and Amazon:
For more from Erika visit her blog and Instagram.
These delicious nut butter cookies are vegan and gluten free! Naturally sweet, these will cookies will satisfy any sugar craving you might have. Erika Schlick, health coach, blogger and author of the cookbook Wandering Palate shares her recipe with us today.
Flourless Chocolate Chip Cookies
Servings: 8
Prep Time: 10 minutes
Cook Time: 12 minutes
Ingredients
1 cup nut butter of choice
¼ cup maple sugar
1 large egg
1 tablespoon vanilla extract
1 teaspoon baking soda
¼ teaspoon salt
1 cup chocolate chips
Directions
1. Preheat the oven to 350F and line a baking sheet with parchment paper .
2. In a stand mixer , with the paddle attachment, beat nut butter, sugar, egg, vanilla and baking soda until creamy and smooth, about 2 to 3 minutes.
3. Fold in chocolate chips.
4. Roll cookie dough into balls (about 1 ½ inches in size) and press onto baking sheet.
5. Bake for 10-13 minutes, until golden brown (depending on how crispy you want them).
6. Cool cookies on a wire rack and enjoy with how cocoa or almond milk!
Wandering Palate has several healthy recipes to make while you have some extra time at home and are looking for simple and healthy meals to prepare.
Wandering Palate has a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate is currently shipping and available on her website and Amazon:
You can follow Erika on her blog and Instagram.
Traditional hush puppies are made with cornmeal, but Erika Schlick, health coach, blogger and author of the cookbook Wandering Palate made these grain-free by using cassava flour and her secret ingredient – sweet potatoes! You won’t miss the corn in these paleo Southern hush puppies.
Grain Free Sweet Potato Hush Puppies
Servings: 4
Prep Time: 20 minutes
Cook Time: 15 minutes
Ingredients:
3-4 large sweet potatoes, peeled and quartered
1 pack (8 ounces) of bacon, cooked (Order grass-fed meat from Butcher Box (discount varies) or US Wellness Meats (15% off first 2 orders) with code TRAILTOHEALTH)
1 tablespoon butter or coconut oil
1 cup of white mushrooms, chopped into 1/2-inch pieces
1 teaspoon garlic powder
1 teaspoon onion powder
2 tablespoons fresh chives, chopped
1 teaspoon sea salt
½ cup (70 g) Otto’s cassava flour
1 large egg, beaten
24 ounces coconut oil for deep frying
Directions:
1. In a large pot, over high heat bring water to a boil. Place the peeled sweet potatoes in the pot and boil until soft, about 30-40 minutes.
2. In a skillet over medium heat, cook the bacon until crispy. Remove and let it drain on a paper towel covered plate. Once cooled crumble or chop into bite-size pieces
3. In another skillet over medium heat, melt the butter or coconut oil and sauté the chopped mushrooms until soft (about 5-6 minutes).
4. Once the sweet potatoes are done cooking (and fork-tender), strain them and mash them in the pot while warm. You can use an immersion blender to get them smooth. Set aside 1 pound (about 2.5 cups) of the mash for the recipe. If you have any extra mashed sweet potatoes, you can let them cool and store them in an airtight container in the refrigerator.
5. In a large bowl with the reserved mashed sweet potatoes, add garlic, onion, salt and chives and stir to combine.
6. Stir in the chopped bacon and sauteed mushrooms.
7. Stir in the egg and cassava flour.
8. Use your hands to fully combine the mixture and start to form into ball shapes (about 1 to 1 1/2 inches in diameter – about golf ball size!)
9. Set aside on a plate and heat the oil in a stovetop deep fryer over medium heat until the oil reaches a temperature of 350-375 degrees Fahrenheit.
10. Once the oil is hot place a few hush puppies in the fryer oil and fry until golden brown (about 4-5 minutes).
11. Remove hush puppies with a slotted spoon, and let them rest on a paper towel covered dish to remove excess oil.
12. Serve with Tartar Sauce, bbq sauce or ketchup (Use code TRAILTOHEALTH for 10% off Primal Kitchen clean and certified Gluten Free condiments)
Wandering Palate has several healthy recipes to make while you have some extra time at home and are looking for simple and healthy meals to prepare.
Wandering Palate has a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate is currently shipping and available on her website and Amazon:
You can follow Erika on her blog and Instagram.
Erika Schlick, health coach, blogger and author of the cookbook Wandering Palate joined us today to demonstrate how to make Kalamata Lamb Kofta, a recipe from her book.
Erika has several healthy recipes to make while you have some extra time at home and are looking for simple and healthy meals to prepare. Here’s more from her:
Try infusing the unique, briny taste of Kalamta olives in this lamb kofta recipe. Olive lovers will rejoice as the olive’s fruity taste permeates through the meat, while a combination of fresh herbs and zesty lemon balances out the flavors.
Kalamata Lamb Kofta
Servings: 2
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
2 garlic cloves, minced
¼ cup pitted Kalamata olives
3 tablespoons chopped fresh mint
2 tablespoons chipped fresh parsley
1 tablespoon chopped fresh oregano
1 teaspoon onion powder
Juice from 1 lemon
Zest from 1 lemon
1 lb. ground lamb (order grass-fed meat from Butcher Box (discount varies) or US Wellness Meats (15% off first 2 orders) with code TRAILTOHEALTH)
6 skewer sticks (soaked in water if wood)
Directions:
1. Put the garlic and Kalamata olives in a food processor and pulse to chop. Add the mint, parsley, oregano and onion powder and pulse again, being careful not to overmix. Add the lemon juice, lemon zest and salt, pulsing briefly to combine.
2. Once pulsed, use your hands to work the olive and herb mixture into the ground lamb. Divide the lamb mixture into 6 balls and press each onto a skewer stick in the shape of an oval.
3. It is best to cook the skewers on the grill, but they can also be cooked on a grill pan on the stove.
4. Turn the koftas often to cook evenly for about 10-15 minutes.
5. Serve with Mint, Dill and Cucumber Salad, and Tzatziki Sauce.
Wandering Palate has a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.
Wandering Palate is currently shipping and available on her website and Amazon: