Foods, Uncategorized

Broccoli Mushroom Casserole

Broccoli Mushroom Casserole

Broccoli Mushroom Casserole

 

Serves: 5

 

Ingredients:

 

3 cups fresh or frozen broccoli florets

8 ounces mushrooms, cleaned and sliced

1 1/2 cups cooked kidney beans or 1 (15 ounce can) low sodium or no-salt-added kidney beans, drained

3 cups cooked brown rice or farro

1 (17.6 ounce) carton (about 2 cups) organic vegetable broth

Instructions:

 

Preheat oven to 350 degrees F. Thaw frozen broccoli or if using fresh, steam for 10 minutes or until crisp tender. Sauté mushrooms until tender and most of the liquid is cooked off. Combine all ingredients in a 2 quart casserole. Bake for 20 minutes or until heated through.

 

Try to eat three servings of greens a day, along with a daily serving of mushrooms and onions.

 

Health and Wellness Associates

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Diets and Weight Loss, Foods, Uncategorized

Baked Chicken With Minted Chimichurri

Baked Chicken With Minted Chimichurri

Baked Chicken With Minted Chimichurri

 

Chicken is absolutely loaded with tryptophan, which can boost mood and help sleep come easier. It’s also high in vitamin B3 (a.k.a. niacin), which the Chicago Health and Aging Project found may slow cognitive decline. Here we take chicken thighs and jazz ’em up with a tantalizing minted chimichurri. The scent of mint has been shown to increase alertness, and the taste is perfect for waking up chicken and other meats.

For the Minted Chimichurri

Makes 1 1/2 cups

Prep time: 15 minutes

 

1 cup fresh mint, tightly packed

1 cup flat-leaf parsley, tightly packed

1/2 cup fresh oregano (or 3 tbs. dried)

6 cloves garlic, minced

3/4 tsp. red pepper flakes

3/4 tsp. sea salt

3 tsp. lemon zest

1/2 cup freshly squeezed lemon juice

1 cup extra-virgin olive oil

For the Baked Chicken

Makes four servings

Prep time: 20 minutes (plus up to two hours to marinate)

Cook time: 40 minutes

 

8 pasture-raised, bone-in, skin-on chicken thighs

11/2 cups minted chimichurri (at left)

1/2 tsp. sea salt

1/4 tsp. freshly ground black pepper

Add all the minted chimichurri ingredients to a blender or food processor, and process until well combined.

 

Put the chicken in a large bowl with 6 tablespoons of the chimichurri and toss to coat. Cover with plastic wrap and marinate in the refrigerator for at least 45 minutes or up to two hours.

 

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Wipe the chicken with a paper towel to remove excess chimichurri; place the chicken on the prepared baking sheet skin side up and season with salt and pepper. Bake for 40 minutes or until the chicken juices run clear and an instant-read thermometer inserted into the thickest part of a thigh reaches 160 degrees F.

 

Transfer the chicken to a serving platter and drizzle a few tablespoons of the remaining chimichurri over it. Serve, with the rest of the chimichurri on the side.

 

Per Serving: Calories: 140; Total Fat: 7 g (2 g saturated, 0 g monounsaturated); Carbohydrates: 4.5 g; Protein: 14 g; Fiber: 0.5 g; Sodium: 426 mg

 

Storage: Store in an airtight container in the refrigerator for up to 5 days.

 

Health and Wellness Associates

Archived

312-972-WELL (9355)

 

healthwellnessassociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/.

 

Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Classic Magic Mineral Broth

Classic Magic Mineral Broth

Purely from a taste perspective, this broth is versatile, delicious, and nutrient dense. But it’s also incredibly healthy for all parts of the body, including the brain. It’s loaded with magnesium, which is incredibly calming. The sweet potatoes and kombu provide a sense of umami, a savory taste that scientists claim is the hidden element behind cravings. If you’re going to have cravings, this is one of the healthiest and tastiest you can indulge.

 

Makes about 6 quarts

 

Preparation time: two to four hours

 

6 unpeeled carrots, rinsed well and cut in thirds

2 unpeeled yellow onions, rinsed well and cut into chunks

1 leek, white and green parts, rinsed well and cut in thirds

1 bunch celery, including the heart, rinsed well and cut in thirds

4 unpeeled red potatoes, rinsed well and quartered

3 unpeeled sweet potatoes or yams, rinsed well and quartered

5 unpeeled cloves garlic, halved

1/2 bunch fresh flat-leaf parsley

1 (8-inch) strip of kombu seaweed

12 black peppercorns

4 whole allspice or juniper berries

2 bay leaves

8 quarts cold filtered water, plus more if needed

Sea salt

In a 12-quart or larger stockpot, combine the vegetables, parsley, kombu, peppercorns, allspice berries, and bay leaves. Add the water, cover, and bring to a boil. Decrease the heat to low and simmer, partially covered, for at least two hours. As the broth 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.

 

Strain the broth through a large, coarse-mesh sieve (remember to use a heat-resistant container underneath), and discard the solids. Add 1 teaspoon sea salt, or more to taste. Let cool to room temperature before refrigerating or dividing and freezing in 1-quart containers.

 

Per Serving: Serving Size: 1 cup; Calories: 45; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 11 g; Protein: 1 g; Fiber: 2 g; Sodium: 124 mg

 

Storage: Store in airtight container in the refrigerator for 5 to 7 days or in the freezer for 4 months.

 

Health and Wellness Associates

Archived

312-972-WELL (9355)

 

healthwellnessassociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/