Dr. Monica Bravo

Healthy Recipes and Doctor Tips

Recipe

Paleo Nut Mix Recipe

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This Paleo Nut Mix Recipe is easy to assemble and great for a healthy snack.

Having trouble with quick on-the-go snacks? This is definitely my favorite Paleo Nut Mix Recipe. It’s perfect to bring on a road trip, with your lunch, or to keep in your car for hunger emergencies. 

If you have some digestive issues with nuts, try going through a soaking process, in effort to try and eliminate anti-nutrients and tummy aches. I soak my nuts in Himalayan or sea salt overnight, then I dehydrate them in a dehydrator or in the oven on the lowest setting. Many people do not realize un-activated nuts have anti-nutrients which can attack the intestines similar to grains! I advise “activating” your nuts all at once in bulk! I did this and it lasted me weeks of healthy nuts. 

Having snacks on hand is very important when it comes to staying healthy. If you are in a situation where there’s no Paleo options and you are very hungry, than having these nuts in your purse, car, backpack, etc. will be very helpful. This recipe is just my favorite nuts and seeds with a bit of sea salt and honey. You can add your favorite nuts, but remember peanuts are not actually nuts, they’re legumes and not technically Paleo. 

Most people can easily overeat nuts, especially when they have some sea salt and honey on them! I like to portion mine out into small ziplocs so that I know the right serving size for a snack. 

Nutritious Nut Mix
Best on-the-go paleo snack!
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Ingredients
  1. 1/2 cup walnuts
  2. 1 cup pecans
  3. 1 cup almonds
  4. 1/2 cup pumpkin seeds
  5. 1/4 cup raisins
  6. Local honey, usually 1-3 Tbsp (optional)
Instructions
  1. Mix all ingredients.
  2. Enjoy!!
Notes
  1. This is the ratio I use for my nut mix, but I make in much larger bulk. Feel free to half, double, or triple the recipe depending on how much you want to make. This is a great snack to keep in your purse for those times when there are no paleo options!
Dr. Monica Bravo https://drmonicabravo.com/

Garlic Green Beans

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Are you looking for ways to add more greens into your diet? When you cook delicious recipes, it’s easy to eat vegetables. These green beans are some of my favorite.

Are you looking for ways to add more greens into your diet? When you cook delicious recipes, it's easy to eat vegetables. These green beans are some of my favorite.

Mmm… Green beans are some of my favorite vegetables. I personally love to pair them with a steak. Although green beans are technically legumes, I still include them occasionally in my diet because of their good nutritional profile. 

My roommate, McCayn, and I cooked a LOT this year. Starting college made us decide if we wanted to eat healthy and save money, or eat crap, get fat, and waste money. It was an obvious decision for us. At first McCayn thought she was terrible at cooking anything. Because of our desire for variety, McCayn brought some great ideas to our menus (yes menus, we create them on Sundays). One of the first things she cooked for me was green beans, and they were actually really good. She makes them similar to this recipe but tops them with toasted almonds. 

Cooking Tip: Add the toasted almonds to the top of these for some extra crunch. Just take sliced almonds on a cookie sheet, and place them in the oven for a few minutes on broil. 

Garlic Green Beans
Serves 4
My favorite way to eat green beans. YUM!
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Ingredients
  1. 2lb Fresh green beans
  2. 2-4 Tablespoons pasture butter
  3. 4 Cloves of garlic, minced
  4. Sliced almonds (optional)
  5. Salt and lemon pepper, to taste
Instructions
  1. Wash beans thoroughly and snap ends off.
  2. Place green beans in 1/2"-1" of water and bring to a boil (covered with top) for 3 minutes.
  3. Drain green beans in colander.
  4. Place butter in skillet and bring to low heat.
  5. Sautee garlic in butter.
  6. Add green beans and toss for 2-3 minutes.
Dr. Monica Bravo https://drmonicabravo.com/

Paleo Tuna Steak Recipe

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tuna-steak

 Have you ever said, “I’m not much of a fish person.” And you may have thought “I definitely don’t like tuna.” My best friend, Elizabeth, and I both said these things before we created this delicious recipe. If you don’t like tuna, you will after trying this Paleo Tuna Steak recipe. 

Why eat tuna? Tuna is a wonderful source of healthy fats, omega 3’s. Omega 3 fatty acids= anti-inflammatory. Don’t know what inflammation is? Read this post. Omega 3’s are SO important to include in your diet. 

Kitchen Tip: Buy a cast iron skillet! I can honestly say it is the most essential tool when it comes to cooking, especially for new cooks. 

Here are two great ones. I’d definitely call this an essential in cooking.

 

Tasty Tuna Steak
Serves 1
If you're looking for a simple recipe for some good protein, this is for you.
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Ingredients
  1. 1 Yellowfin Tuna Steak
  2. 1 tablespoons butter (I use Kerrygold brand)
  3. 1/2 tablespoon olive oil
  4. 1 tablespoon Ghee
  5. Salt and Pepper to taste
Instructions
  1. Drizzle melted butter and olive oil on tuna steak. Season with salt and pepper to taste. Marinade anywhere from 15 minutes to hours (longer the better).
  2. Let tuna sit out and bring it closer to room temperature.
  3. Heat oven to 400.
  4. Place ghee in skillet (preferably cast-iron) and bring it up to high heat.
  5. Sear tuna steak in skillet- 1 minute each side.
  6. If you like your Tuna only seared and raw in the middle, serve now.
  7. If you like it cooked medium or well, place in oven for 2 minutes on each side.
Dr. Monica Bravo https://drmonicabravo.com/