A Minor Adjustment-Dr Minor DC

12/05/2025

Authentic Shakshuka

3 tablespoons extra virgin olive oil
1 red onion, diced
1 large red bell pepper, thinly sliced or diced
1 large yellow bell pepper, sliced or diced
4 garlic cloves, rough chopped
3/4 tsp Himalayan sea salt, more to taste
Cracked pepper to taste
1 tsp cumin
1 tsp smoked paprika
1/2 tsp aleppo chili flakes (optional)
3 medium tomatoes diced small with juices (or one 14-ounce can diced tomatoes with juices)
1/3 cup water
2 tablespoons fresh basil ribbons, chopped cilantro or Italian parsley
4 –6 extra large organic eggs

1. preheat oven to 375F

2. In a large cast iron skillet, heat the olive oil over medium heat. Add the onion and cook until tender, about 5 minutes. Add the sliced peppers and garlic, and turn heat down to med-low and cook for 5-7 more minutes, until peppers are tender.

3. Add all spices and salt.

4. Cook for 2 more minutes. Add fresh tomatoes and water.

5. Simmer on low for 10-15 minutes, uncovered, adding more water if it gets too dry or thick. You want a saucy, stew-like consistency. After tomatoes cook down, taste, it should be full-flavored, so adjust salt and spices if necessary.

6. With the back of a spoon, make a well for each egg in the stew. Crack the eggs into each well, sprinkling each egg with a little salt and cracked pepper and Aleppo chili flakes.

7. Place in the 375F oven.

8. Bake until egg whites are become opaque and are cooked (about 8-10 minutes) and yolks are still soft (or to your desired doneness.)

9. Remove from oven and top with fresh basil (or cilantro or Italian Parsley).

*Reference your nutrition guide for serving sizes*

12/05/2025

12/04/2025

Roasted Spaghetti Squash with Mushrooms, Garlic and Sage

1 small spaghetti squash (about 2 lbs). You'll need about 3 cups cooked.
1 tablespoon butter (optional, or use extra virgin olive oil)
2 tablespoons olive oil
1 cup onion, chopped
12-16 ounces sliced mushrooms - cremini, king oyster, shiitake, or chanterelles
4-6 garlic cloves, finely chopped
2 tablespoons fresh torn sage (or sub 1 teaspoon Italian seasoning)
Himalayan sea salt and pepper to taste
Generous pinch nutmeg

1. Preheat oven to 425 F

2. Cut spaghetti squash in half (widthwise), scoop out the seeds, and place open side down on a parchment-lined baking sheet. Bake 35-45 minutes until knife-tender, turn on their side, and roast 5-10 more minutes to allow steam to dry them out.

3. While squash is baking, heat oil and butter in a large skillet over medium-high heat. Sauté onions until just tender, about 2-3 minutes. Add mushrooms, turn heat to medium and saute until they begin to release their liquid, about 5-7 minutes. Add garlic and sage and continue cooking until mushrooms brown, about 4 minutes.

4. Season generously with salt and pepper and nutmeg.

5. Scoop out the spaghetti strands with a fork, then add them to the saute pan with the mushrooms, stirring gently to incorporate. (Do not overstir, or they will break or get too soft)
Taste for salt, and add more if necessary. Divide among serving bowls.

*Reference your nutrition guide for serving sizes*

12/03/2025

6 Tips for Managing Holiday Stress

The holidays can leave you feeling stressed. Here are six tips to help you manage the more difficult aspects of the season.

12/03/2025

Turkey Burger

Turkey Burger:
16 ounces ground turkey
1 tablespoon jalapeno, finely minced (optional)
2 scallions, thinly sliced
1/2 cup chopped cilantro (or flat-leaf parsley)
1 tablespoon lime zest
2 garlic cloves, finely minced (or 1 teaspoon granulated garlic)
2 teaspoons olive oil
1 teaspoon Himalayan sea salt
1/2 teaspoon coriander
1/2 teaspoon pepper

Fixings (all optional):
Poblano peppers
Avocado
Tomato
Grilled onions, red onions or pickled red onions (no sugar added)
Microgreens
Lettuce wraps (butter lettuce or iceberg) or make a burger bowl.

1. Make burger patties: Place all of the turkey burger ingredients in a bowl and lightly toss with a fork into a fine crumble until thoroughly mixed. With slightly wet hands, knead for 20 seconds, then pat into 4 tidy patties, 3/4- 1 inch thick. Smooth the edges. Refrigerate until ready to cook, up to 2 days ahead.

2. Cook the turkey burgers. If pan searing, heat 1-2 tablespoon oil in a skillet over medium heat. Add the turkey burgers and let them get golden, resisting the urge to fiddle (they may stick). Once they get a golden crust, they will naturally release themselves from the pan. Then flip. Cook each side about 5-6 minutes, or cooked through.

3. Assemble the burgers: Using a lettuce wrap, add the cooked turkey burger, tomato, onion, avocado and microgreens.

*Reference your nutrition guide for serving sizes*

12/02/2025

Ceviche Recipe

1/2 a red onion, thinly sliced, with the grain.
1– 1 1/2 teaspoon Himalayan sea salt, start with 1, add more to taste
1/4 teaspoon black pepper
3/4 cup fresh lime juice (4-6 limes) freshly squeezed
1–2 garlic cloves very finely minced (use a garlic press)
1 fresh serrano or jalapeño chili pepper seeded and very finely chopped. Start conservatively, more to taste
1 pound fresh fish - sea bass, halibut etc. diced into 1/2 inch cubes
1/4–1/2 cup fresh cilantro, chopped
1 cup grape or cherry tomatoes, sliced or cut in half (or 1 cup diced tomatoes)
1 cup diced cucumber
1 tablespoon olive oil (optional)
Optional: 1 semi-firm avocado, diced, or make the avocado sauce

Optional Avocado sauce:
2/3 cup Avocado
1/3 cup cilantro
2/3 cup water - plus more as needed
1 tablespoon olive oil
1/2 teaspoon Himalayan sea salt
1 teaspoon coriander
2 tablespoons lime juice
1 garlic clove
Cracked pepper to taste

1. Slice the red onion thinly with the grain, and toss in a bowl with salt, pepper and lime juice, coating well.

2. Add the fish, garlic and fresh chilies, and gently mix.

3. Add the tomatoes, cucumber, cilantro and olive oil, and give a stir and marinate in the refrigerator for at least 30 minutes before serving (45-60 minutes is ideal). The longer you marinate the firmer and more “cooked” the fish will become.

4. Before serving, taste and adjust the salt and heat. Add more salt or chilies if you like. If adding avocado, gently fold it in right before serving - you may need to add a pinch more salt.
To make the optional avocado sauce, blend all ingredients in a blender until smooth, adding a bit more water or oil, if needed to get the blades going.

*Reference your nutrition guide for serving sizes*

12/01/2025

One method of meditation called Kirtan Kriya combines a chant or mantra while the fingers make a repetitive motion aimed at controlling thoughts. The result is that participants have an enhanced ability to perform memory tasks in various age-related memory loss studies. Moreover, following a review of 12 different studies, it was found that multiple types of meditation increase memory, attention, and mental quickness in older participants.

"All great hikers know that when you find the right path up the mountain, you stay the course and continue creation on the path. Be the hiker on your path to your best you and continue your course until you reach the summit and let your light shine bright, basking in the beauty that is truly yours."

11/30/2025

Sunday Reset:

“If your compassion does not include yourself, it is incomplete.”

How can you show yourself some compassion right now?

11/30/2025

One Pan Chicken Apple and Squash Skillet

1 delicata squash
1 apple, roughly chopped into cubes
1 tbsp avocado oil
1 tbsp fresh thyme, chopped
1/4 tsp Himalayan sea salt
1/4 tsp pepper
1/4 tsp cayenne pepper
2 organic chicken breasts
Himalayan sea salt + pepper, to season the chicken
1 tbsp butter or avocado oil
2 big handfuls kale, chopped

1. Preheat the oven to 425 degrees fahrenheit.

2. Cut apple into cubes and place in a large bowl.

3. Cut squash in half lengthwise and scoop out the seeds. Cut crosswise into ¼-inch slices. Toss in the bowl with apples.

4. Add in avocado oil, thyme, 1/4 tsp salt, 1/4 tsp pepper, and 1/4 cayenne pepper to the bowl. Mix everything together to coat.

5. Season the chicken with salt and pepper.

6. Heat a cast iron skillet or other oven safe pan over medium heat.

7. Add 1 tbsp of butter or avocado oil to the pan. Once it has melted, place chicken in the skillet to brown. Cook for five minutes and flip, cooking for another 5 minutes.

8. Add in the squash and apple mixture to the skillet around and over the chicken (it will be pretty full).

9. Carefully transfer the skillet to the oven. Bake until the chicken is cooked through, about 30 minutes.

10. When there is about 10 minutes left, add the kale to the pan and continue cooking until chicken is done. Remove from oven, plate and enjoy! It's a little spicy, savory and sweet!

*Reference your nutrition guide for serving sizes*

11/28/2025

Red Curry Squash Chicken

1 lb boneless chicken breasts - cut into small pieces
2 cups delicata squash - cubed (about 1 medium delicata)
3 cloves garlic - minced
1 tbsp coconut oil
2 tbsp red curry paste
1 tbsp tomato paste
3/4 cup coconut milk
1 small head cauliflower, - riced (about 5-6 cups)
Himalayan sea salt and pepper
Fresh cilantro - for garnish

1. Cut up chicken and season with salt and pepper. Cut up delicata squash and garlic. Rice cauliflower in a food processor with a grating attachment or with a hand grater.

2. In a large skillet over medium high heat, add 1 tbsp coconut oil. Once the oil is hot add in chicken to cook, stirring occasionally, until the outside of of the chicken is white, about 5 minutes.

4. Add the delicata squash, curry paste, tomato paste, and garlic and stir for 1 minute.

5. Add the coconut milk and bring to a rapid simmer, then reduce heat to medium low, cover and simmer for 8-10 minutes until the chicken is cooked through and the squash softens.

6. While chicken is cooking, heat a medium skillet over medium heat. Add cauliflower rice and season with salt and pepper. Cook for 3-4 minutes, stirring occasionally. Turn heat down to low to simmer.

7. Serve the curry chicken over cauliflower rice.

*Reference your nutrition guide for serving sizes*