Category: Lunch

How to Stay Healthy During Cold and Flu Season

 

chickensoupA steaming bowl of chicken soup is so comforting on a cold day,especially if you aren’t feeling well. Not only is it nutritious, it’s also delicious!  If you are sick, the hot soup will help soothe a sore throat and also ease cold and flu symptoms as congestion and coughs. I make this soup in bulk and freeze it so I have it  on hand as an immune booster or a quick meal.

Comforting Chicken and Kale Soup

Ingredients

  • Organic Chicken
  • Carrots, chopped
  • Celery Stalks
  • Turnips
  • Parsley
  • Onions
  • Kale, flat leaf, chopped
  • Sea Salt
  • Black Peppercorns
  • Water or Chicken Stock

Directions

Step 1
Place the chicken in a large pot. Cut 3 of the carrots, 2 of the celery stalks and one onion into small pieces. Add the cut vegetables to the pot. Add salt, peppercorns, ¼ of the parley and enough water or chicken stock to cover (about 8-10 cups). Bring to a boil. Reduce heat and simmer until the chicken is cooked through, about 40 minutes.
Step 2
Transfer the chicken to a bowl and let cool.
Step 3
Strain the broth, discarding the used vegetables. Return the broth to the pot. Add the remaining carrots, celery, onion, parsley and turnips to the broth. Simmer until tender, about 10 minutes. When the chicken is cool enough to touch, cut or shred the chicken and add it to the soup.
Step 4
Add the chopped kale, simmer for 5 minutes or until the kale is tender.
Step 5
Serve and enjoy.

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How To Make Your Own Bone Broth

Directions

Step 1
Save and freeze all the leftover bones from chicken. Add the frozen bones to water in your biggest pot and add sea salt, pepper, Kombu for extra minerals and 2 Tbs apple cider vinegar. Vinegar will help to extract the nutrients from the bones. Add diced carrots, celery, and parsley (you could also add any leftover veggie peels or other vegetable scraps that you would ordinarily throw away).
Step 2
Bring to a boil and then down to a simmer on low heat. Cover and let cook for at least 3-4 hours up to overnight. (boil for several hours or more to get the maximum nutrients from the bones & cartilage.) When done, uncover and let cool. Once cool strain into mason jars or other glass containers. Leave about one inch of room from the top. I leave 1 jar in the refrigerator to use during the following week and freeze the rest.

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Crispy, Spicy Sweet Potato Fries

I love crispy fries, don’t you? Making them can be a quite a challenge. I’ve attempted many times only to end up with soggy, tasteless fries. Finally I have come up with a perfect recipe that I want to share with you. There are two secrets to making them crispy – one is soaking the potatoes and the second coating then with the oil and egg white mixture.

But first, I have a question for you. Do you know the difference between a sweet potato and a yam?

I used to think that the sweet, orange root vegetable that  I commonly see in the grocery store was a yam and the yellow, rounder potato was a sweet potato. But that’s not the case at all!

Sweet potatoes and yams aren’t even related. They are two different species of root vegetable. Yams differs greatly from the sweet potato in taste, texture, and appearance. They have an almost black bark-like skin and white, purple or reddish flesh and come in many varieties. They’re generally imported from the Caribbean. It’s probable that you have never tasted a real yam. I haven’t.

Depending on the variety, sweet potato flesh can vary. The insides can be white, orange or purple. The orange-fleshed variety was introduced to the US several decades ago. In order to distinguish them from the white variety everyone was accustomed to, marketers chose to call them “yams”.

Here are some different varieties of sweet potatoes that I have come across. They all taste slightly different. All of them will work for my recipe. I love experimenting and coming up with different tastes and textures.

 

 

sweetpotatoe

Classic Sweet Potato

It has light tan skin, slightly yellow, creamy in texture inside and tastes slightly sweet.

yam

 “The Yam” (Garnet, Jewel, Beauregard)

These are commonly thought of as yams but they aren’t. They are a member of the sweet potato family. These have orange insides with reddish brown skin. They are sweeter than the classic sweet potato.

japanese sweetpotato

Japanese Sweet Potato, or Satsumaimo

This has purplish skin with a light interior. If you like extra sweet this variety is for you. The sugar caramelizes while baking. Look in Asian markets to find this gem.

okinawan purpleseweetpotato

Okinawan Purple Sweet Potato

These are my favorite. Not only because of of the beautiful purple color and heavenly taste but they are also very nutritious. They contains anthocyanins (think blueberries) which are antioxidants that provide beneficial health benefits.

 Purple Sweet Potatos have white skin with a deep purple inside that becomes velvety smooth and very sweet after baking. You might have to search a little harder fro this variety but it’s worth it.

What’s your favorite kind of sweet potato and how do you prepare it? Let me know in the comments down below.

 

 

Crispy & Spicy Baked Sweet Potato Fries

Ingredients

  • sweet potatoes (scrubbed and sliced)
  • coconut oil or olive oil (enough to coat)
  • paprika
  • chili pepper
  • garlic powder
  • onion powder
  • salt (to taste)
  • egg white

Note

The cooking time will largely depend on the variety, size and shape of your french fries. Keep an eye on them while they are in the oven until you get the hang of making them.

Directions

Step 1
Preheat oven to 400 degrees F
Step 2
Slice potatoes into thin strips (like regular french fries). Next soak them in a bowl full of water for about 30 minutes. Soak will remove the starch from the fries which will then help the fries crisp. Drain and pat dry.
Step 3
Mix egg white, oil and seasoning in a big bowl (big enough to fit potatoes) After the potatoes are dry dump them in the bowl and mix to coat. Transfer to a cookie sheet. You can use parchment paper to prevent sicking.
Step 4
Bake for 45 minutes, being sure to flip them every 15 minutes to make sure they cook evenly. Turn down oven to 350 degrees and cook for an additional 15 minutes. For extra crisp put under broiler for a few minutes. Be careful they don' burn.

 

 

 

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Are You Eating Like a Lab Rat?

If you eat processed foods you’re an unknowing participant in a huge experiment. In the U.S. there are more than 80,000 chemicals that have been approved for use in processed foods. Unfortunately, only about 15 percent have been tested for long-term impacts on human health.

Solution: Cook like your grandmother. If an ingredient looks like it belongs in a science lab, avoid the product. If you can’t pronounce it DON’T eat it. Support your local farmer’s market regularly and try fresh ingredients. If you live in a friendly neighborhood form a cooking club and hold meetings at which members cook different bulk meals from whole food ingredients. Then break the dishes down into smaller servings, and swap, and share for healthy options all week long for everyone. Or you can do what I do – devote a few hours on the weekend preparing food for the week.

Quick and Easy Coconut Crispy Chicken Fingers

Allergy Wheat
Dietary Gluten Free
Meal type Breakfast, Lunch, Main Dish
Misc Child Friendly, Pre-preparable
Occasion Birthday Party

Ingredients

  • sea salt (to taste)
  • pepper (to taste)
  • paprika
  • cayenne pepper
  • nutmeg
  • egg ((whisked))
  • chicken (cut into strips)
  • blanched almond flour
  • shredded unsweetened coconut

Directions

Step 1
Preheat the oven to 375 degrees.
Step 2
Line a cookie sheet with parchment paper or grease with coconut oil.
Step 3
Whisk one egg in a bowl and set aside. In a larger bowl, mix the almond flour, shredded coconut, paprika, cayenne, salt, pepper, and nutmeg in a bowl.
Step 4
Take one strip of chicken and dip it in the egg, then drag it in the coconut mixture and place it on the cookie sheet.
Step 5
Repeat with the rest of the chicken. Bake for 25 minutes or until it looks golden brown and crispy.

 

 

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long bnaner

 

If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

 

Have You Been Told Colorful Lies?

artificial color

Processed foods, even pickles, cake mixes, and “healthy” juices, often contain food dyes that make food appear fresher than it really is. Yes, you are getting tricked. Not that I think anyone should drink juice but if you do you should know that some berry juices contain ZERO percent fruit juice! The color comes solely from artificial coloring. So what’s the problem? Some food dyes are tied to serious health problems like ADHD, asthma, allergies, and cancer.

Solution: Buy organic foods. Organic standards ban the use of artificial food dyes. Organics are colored with food sources like turmeric, blueberries and beets. If you really want to take control of your health and avoid harmful additives. try making your own.

Here’s one of my favorite recipe for homemade pickles. I think you will find that they look and taste just fine without artificial coloring.

 

Ridiculously Simple Homemade Dill Pickles

Dietary Gluten Free
Meal type Appetizer, Condiment, Lunch, Main Dish, Salad, Side Dish, Snack
Misc Child Friendly, Pre-preparable, Serve Cold

Ingredients

  • filtered water (more if needed)
  • sea salt
  • coriander seeds
  • mustard seeds
  • whole peppercorns
  • red pepper flakes
  • cucumbers (as many fit in your jar)
  • cloves of garlic
  • sprigs of fresh dill ((flowered heads of the dill taste the best for these pickles))

Directions

Step 1
Cut your cucumbers into your desired size. Sliced cucumbers will ferment faster than whole cucumbers. Pack your cucumber slices tightly into your jar. Add the spices on top. Mix the water and sea salt together until the salt is dissolved. Pour your water/salt over the pickles. Leave about an inch of space between the water and the top of the jar. All the cucumbers MUST be submerged in the water. If you are having trouble getting them totally under the water, you may need to add a “weight” to the jar to keep them submerged. I like to add a big chunk of onion. Not only does the onion give great flavor, but it does a good job of keeping the cucumbers under the water. You may also add a clean rock if you don’t want to use an onion.
Step 2
Put a top on your jar and leave on the counter for 3 days. Test a pickle on day 3. If it is to your liking, put the jar in the fridge. This stops the fermentation process. You won’t have to worry about keeping the pickles submerged once they go in the fridge. If the pickles are not to your liking, keep testing them each day. You know they are perfect when they taste great to you and they still have their crunch. If you leave them out on the counter too long, they will lose their crunch and get really soft so it’s important to put them in the fridge when they are to your liking.
Step 3
If you start to see a white film or mold on top, just skim it off. It is harmless (just yeast!), but it will impact the taste of the pickles, so you want to skim it off as soon as you see it.
Step 4
Your pickles will keep for 6 months in the fridge. Enjoy!

 

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If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t  want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Please comment and let me know if you miss the artificial dyes or preservatives.

 

Magic Mineral Broth

A delicious, Nutrient Dense Veggie Broth with Amazing Health Benefits

This pot of yum is high in potassium and numerous trace minerals that are often depleted in our daily life. Sipping this nutrient-rich stock is like giving your body an internal spa treatment. Drink it like tea, or use it as a base for all of your favorite soups and rice dishes. Don’t be daunted by the ingredient list. Simply chop the ingredients in chunks and throw them in the pot, roots, skins, and all.

Since you will be using the skins it’s a good idea to get the vegetables from your local farmers market or organic from the grocery/health food store. This way you know you will be getting the freshest possible produce which means it’s high in nutrients and no pesticides or other toxic chemicals.

This is my “go to” broth for several reasons

1. It’s delicious (full of flavor!)

2. Full of immune boosting nutrients

3. Helps prevent colds and flus

4. It’s a healing broth when you are already sick

5. No peeling (makes preparation quick)

6. High in potassium and many trace minerals (that are often depleted by cancer therapy)

7. Can be used as a base for other soups, stews

8. Can be used in everyday cooking (especially  rice and other grains) to raise the nutritional value

This recipe is from One Bite at a Time, written by  By Rebecca Katz

Magic Mineral Broth

Ingredients

  • carrots (unpeeled)
  • yellow onions (unpeeled, cut into chunks)
  • leek (white and green parts, cut into thirds)
  • celery (including the hearts, cut into thirds)
  • garlic cloves (unpeeled)
  • bunch parsley
  • red potatoes (quartered)
  • sweet potatoes (quartered)
  • garnet yam (quartered)
  • 8-inch strip kombu
  • bay leaves
  • black peppercorn
  • whole allspice or juniper berries
  • salt

Note

Adapted from Rebecca Katz's One Bite at a Time. This broth can be enjoyed hot, cold or room temperature, and is a wonderful base for soups, chili and stews. I've made this many times for friends undergoing chemotherapy and radiation treatment, and it has always been well received.

Directions

Step 1
Rinse all the vegetables well, including the kombu. In a 12-quart or larger stockpot, combine all the ingredients except the salt. Fill the pot to 2-inches below the rim with water, cover, and bring to a boil. Remove the lid, decrease the heat to low, and simmer a minimum of 2 hours. As the stock simmers some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. Add the salt and stir. Strain the stock using a large coarse-mesh strainer (remember to use a heat-resistant container underneath).
Step 2
Bring to room temperature before refrigerating or freezing.
Step 3
Enjoy!
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If you are reading this chances are you are interested in improving your health.  Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Please comment and let me know how you use Magic Mineral Broth.