kooks korner by keara


									kook’s korner
spring 2008 menu

Prep Time: 15 min Serves 6

1 15 oz can organic black beans, rinsed
1 C frozen organic corn, thawed
1 orange organic pepper, seeded and diced
1 heirloom organic tomato, seeded and diced
1 mango, peeled, and diced
3 tbsp roasted/no salt sunflower seeds
1 small red onion, minced
2 cloves garlic, minced
¼ C fresh cilantro, chopped
1 lemon, juiced
2 tbsp extra virgin olive oil

1.   In a large bowl, mix all ingredients together and let stand till ready to serve.
2.   Serve with Cabo Citrus Chicken to celebrate Cinco de Mayo day or any day!

Kook’s Notes:
Baja Black Bean salad’s secret is the mango. The seeds are an excellent source of Vitamin E.
A nutritiously packed dinner side, this salad is a great lunch on its own and will keep in the
refrigerator for a couple of days.

             877-6-solaris   info@solariswholehealth.com
kook’s korner
spring 2008 menu

Prep Time: 5 min Standing Time: 20 min Serves 6

Juice from 1 orange
Juice from 1 lime
2 cloves garlic, crushed
½ tsp dry mustard
½ tsp ground pepper
½ tsp dried oregano
½ tsp smoked paprika
¼ tsp cumin
1.5 pounds chicken tenders

1.   Combine first 8 ingredients in a zip top freezer bag or a shallow dish.
2.   Add chicken, cover or seal and let stand for 20 minutes. (While waiting, make the Baja Black Bean Salad)
3.   Remove chicken from marinade and pat dry with paper towels. Save the marinade.
4.   Coat a skillet with 1 Tbsp of oil and heat over medium hi heat.
5.   Add chicken and stir fry about 5 minutes or until completely cooked.
6.   Remove chicken from skillet and wipe clean. Add reserved marinade and boil for 2 -3 minutes stirring often.
7.   Drizzle chicken with warm marinade and serve with Baja Black Bean Salad.

Kook’s Notes:
The smoked paprika gives the chicken an earthy wood grilled flavor without all the fuss. I’ve used boneless skinless
chicken thighs and they come deliciously moist. Try this recipe using chicken breasts on the grill. Remember to
increase cooking time when using larger pieces of poultry. The leftover chicken is also yummy served cold.

            877-6-solaris    info@solariswholehealth.com
kook’s korner
spring 2008 menu

Prep Time: 5 min Serves 4

1 bunch fresh kale,
2 tsp cumin
1.5 tsp apple cider vinegar
2 T extra virgin olive oil

1.   Wash kale, remove stems and tear into 2-3 inch pieces
2    Mix vinegar, oil and cumin in large bowl, add kale and toss by hand
3.   Spread on baking sheet and bake at 350 degrees for 15 minutes or till dry and crispy

Kook’s Notes:
Line baking sheet with parchment paper for easier clean-up.
Baking time will vary depending on chip size and desired crispness.
Experiment with your favorite seasonings such as garlic, oregano, thyme, sesame seeds, “the works” or just
plain olive oil. You will be pleasantly surprised with this light and tasty snack.

             877-6-solaris    info@solariswholehealth.com
kook’s korner
spring 2008 menu

Prep Time: 3 min, tops

1/2 banana
¼ cup fresh strawberries or blueberries
1 scoop whey protein powder – unflavored or stevia flavored vanilla
1 tbsp ground flax seed
1C cold ice water

1.   Put all ingredients in a blender and blend till smooth and frothy
2.   Serve in your prettiest glass

Kook’s Notes:
With tons of smoothie recipes out there, this all time favorite is enhanced with whey protein and flax powder.
Unflavored whey protein will not interfere with the taste. Whey protein powder supports our metabolism and
muscle growth. Don’t forget that tablespoon of flax either. It gives the smoothie a nutty flavor and is a boost
of anti-oxidants and fiber. Slurp.

* Use a handful of frozen unsweetened whole strawberries/blueberries, if fresh are unavailable.

             877-6-solaris   info@solariswholehealth.com
kook’s korner
spring 2008 menu

Prep Time: 10 minutes Serves 6

1 fresh pineapple (already peeled and cored)
1 lime
½ C unsweetened coconut flakes
½ C water
¼ C agave nectar
1 inch piece of peeled ginger root

1.   Cut pineapple into 1 inch slices, then into cubes. *Save any juice from bottom of pineapple container.
2.   Juice the lime and use zest from ½ of the lime.
3.   Toast the coconut in a small non stick pan.
4.   Mix the lime zest and toasted coconut and set aside
5.   In a small pot, make a syrup with the water, lime juice, agave nectar, ginger root piece and any juice from
     the fresh pineapple. Bring to a boil and cook on medium lo heat for 6 to 10 minutes. Cool.
6.   Arrange pineapple bites on a large platter or in individual stemmed glasses and sprinkle lime/toasted
     coconut over fruit.
7.   Drizzle syrup over top and serve at room temperature.

Kook’s Notes:
A refreshing end to a big meal. Toothpick the pineapple cubes if you are thinking “buffet”.

             877-6-solaris   info@solariswholehealth.com

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