Category Archives: Recipes

Breakfast Improv #2

For me, the key to a successful and energizing breakfast includes protein, fat, greens and caffeine.  In the current climate of anti-fat food bias that may not sound to appetizing.  However, I’m in the best shape of my life these days and it only keeps getting better.  What you won’t find included are grains and sugar.  I don’t always avoid grains; but mostly.  This works for me.  Check out this morning’s breakfast.  I made it from a few staples and whatever I found in the kitchen.  Great stuff!


One of the many possibilities for omelets.

1 tbs bacon fat
2 large eggs
1 tsp of chopped garlic
2 cups mixed greens
3 tbs of labne (Turkish yogurt)
2 slices of bacon
1/4 to 1/2 cup of chopped roasted beets
Dash of tumeric
Black pepper to taste

Cook this up in your favorite steel or cast iron skillet and enjoy with your favorite morning beverage!

Super Nutrient Bowl: Seahawk Guac

Some say that a kinder-gentler leadership is emerging in professional football in America.  This due in large part to the coaching staff of the Seattle Seahawks organization lead by coach Pete Carroll.

I appreciate his approach to leadership. Pete Caroll has brought his positive coaching philosophy and vision to fruition at the highest level in professional sports.

I’ve always liked his energy and his vibe. In addition to his mandate of positivity, the Seahawk’s coaching staff now requires players to practice yoga and encourages meditation as part of a holistic approach to health, optimal living and performance – on and off the field. The Seahawks’ campaign for this weekend’s  Super Bowl XLVIII could very well be the capstone project on Pete Carroll’s new vision for coaching.

This holistic vision has included a reevaluation of food choices as well.  Both the city of Seattle and the Seahawks organization consider food an integral part of the culture and make an effort to represent local culinary styles in the teams’s clubhouse and at their home stadium, Century Link Field, where you can order a grilled salmon BLT.  That said, there’s still a fair amount of improvement needed to make football game eats truly healthy but at least the awareness is being fostered.

In an effort to connect healthy food, Pete Carroll’s positive philosophy, the Seahawks Super Bowl campaign, and the centuries old practice of yoga and meditation (wow, did I really just write that!?) I thought I’d offer up a super tasty and healthy option for football fans to consume on game day. I call it Seahawk Guac.  First, a few silly rationalizations:

  • I want the Seahawks to win, thus defeating the Denver Broncos – my team’s nemesis.
  • “Guac” sounds like a bird call.
  • “Guac” rhymes with hawk.
  • It goes well with the team’s colors.
  • Guacamole can be a super healthy alternative to a  local Seattle favorite:  Beast Mode Sausage and Skittles.  Avocado, the main ingredient in guacamole, is a nutrient-dense fruit loaded with healthy fat, protein, vitamins, and minerals.

The Recipe

  • 2 medium, ripe avocados
  • 1 small garlic clove crushed (maybe half a clove depending on how fresh)
  • 1/4 to 1/2 tsp high quality sea salt (to get all the good minerals like potassium and magnesium)
  • Juice of 2 small/medium limes
  • Minced cilantro, to taste (optional)
  • Minced green onion, to taste (optional)

guac_raw_vegMash avocados in a bowl until smooth or use a blender or food processor. Stir in garlic, sea salt and lime juice.   Add cilantro and green onion to taste. Serve immediately or cover and refrigerate (with the pits to slow the discoloring oxidation process) for later.

The Scoop

Now don’t spoil this power-packed dip with the wrong edible scoops.  Try some flat-sliced carrots, cucumber slices, celery sticks, broccoli  and cauliflower florets or – my favorite – sliced red bell pepper.  These scoops give you a great nutrient infusion that’s low on calories, unlike the common chip which is loaded with GMO corn and usually fried in blood oxidizing GMO oils.  Go organic if you can to avoid unwanted chemical contamination.  If you prefer bread, make it of the hardy whole-grain-and-nut-loaded variety.

The jury is of course out on whether or not we are truly looking at a kinder-gentler football culture in America and yes, the team’s travel menu could definitely use some vetting.  For now, just sit comfortably within reach of these edibles and you should be good to go for the 3-4 hour pop-culture extravaganza we call the Super Bowl.  If you don’t care for football just make sure there’s enough dip set aside.  Come back for the half-time show and commercials which are usually entertaining in themselves.

Creamy Ginger Greens

gingerrootToday’s second breakfast (first breakfast was 3 slices of bacon, black coffee, 8-10 oz of water).

Put everything in your blender in the following order and blend until smooth.

1.5-2 cups water
2-3 cups Olivia’s Cooking Greens (kale, spinach, chard, collards)
3/4 inch disc of fresh ginger root
1 large gala apple
1/4 cup raw cashews
2 tbs of protein powder (been using hemp lately)