Diets and Weight Loss, Foods, Uncategorized

Simple and Cleansing Kichadi

kichadi

 

Simple and Cleansing Kichadi

Serves 6-8

 

Ingredients:

1 Tbsp. coconut oil or ghee

½ Tbsp. cumin seeds

½ Tbsp. mustard seeds

½ Tbsp. coriander seeds

½ tsp. ground turmeric

1 cinnamon stick

1-2 Tbsp. minced ginger (to taste)

1 large tomato, chopped (optional)

2 medium yellow onion, diced

2 medium carrots, chopped

1 small / 250g sweet potato (or other seasonal root veggie), chopped

1 cup / 200g brown rice

½ cup / 110g mung beans or brown lentils

1 tsp. fine grain sea salt

1 cup / 140g green peas, frozen or fresh

4 cups / 1L water (or more, as needed)

a couple handfuls finely chopped cilantro

lemon to garnish

 

Directions:

  1. If possible, soak the rice and pulses together overnight, or for 8-12 hours. Drain and rinse very well.

 

  1. Melt the oil in a large stockpot. Add the cumin and mustard seed and fry just until the mustard seeds start to pop. Add the remaining spices, stir and then add the tomato and ginger (if you’re opting out of the tomato, simply use a few splashes of water). Fry for a couple minutes until fragrant.

 

  1. Add the onion, carrots, sweet potato, brown rice, mung beans, salt, and water. Bring to a boil, reduce to simmer and cook for about 45 minutes, until the rice and beans are soft. About five minutes before serving, add the peas whether fresh or frozen, and cook until they are warm. Add more water for a stew-y consistency, or if the pot becomes dry while cooking.

 

  1. Serve kichadi hot, garnished with cilantro and a squeeze of fresh lemon juice. Give thanks and enjoy.

 

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Diets and Weight Loss, Foods, Uncategorized

Whole Wheat Ginger Pancakes

wholewheatgingerpancakes

Whole Wheat Gingerbread Pancakes

 

INGREDIENTS

1 cup whole wheat pastry flour

1 teaspoon baking powder

1/4 teaspoon salt

1/2 teaspoons cinnamon

1/2 teaspoon ginger

1/4 teaspoon cloves

1 tablespoon molasses

1 egg

1 tablespoon sunflower oil (or melted butter)

3/4-1 cup milk

 

 

DIRECTIONS

Preheat your oven to 200˚ and place an oven-safe plate inside for keeping pancakes warm.

In a medium bowl, combine all dry ingredients and give a good stir. In a separate bowl, whisk together the wet ingredients and pour over dry ingredients, stir just until combined.

Heat a skillet over medium heat. When skillet is hot, take about 1/4 cup of batter and pour onto skillet. Let cook for 1-2 minutes (until the pancakes begins to bubble slightly. Flip and let cook for another 1-2 minutes until pancake is cooked through.

Place in oven and continue with remaining batter.

 

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Diets and Weight Loss, Foods, Uncategorized

Chickpea And Spinach Burger

chickpea_burger_with_spinach

Chickpea and Spinach Burgers

They are simple, delicious, and have a texture I love in veggie burgers: crunch on the outside, soft on the inside, and don’t fall apart when cooked. These burgers come together rather quick and cook up just as fast. I prefer pan frying these burgers in a bit of oil (helps the crispy outside) but you can also grill them. If you’re looking to make a big batch for use throughout the month, go through the baking process, separate them with a bit of wax paper, and store in an airtight container in the freezer.

 

 

INGREDIENTS

1/2 cup chickpeas (drained, if using canned)

1/4 cup red onion, diced

1 cup fresh baby spinach, packed

2 tablespoons sunflower seeds

1 tablespoon olive oil

1 tablespoon soy sauce

1 teaspoon dried oregano

1 teaspoon smoked paprika

1/4 teaspoon salt

1 large egg white

1/3 cup whole wheat bread crumbs

1 to 2 tablespoons olive oil, for frying

 

 

 

DIRECTIONS

Combine chickpeas and onion in a food processor, pulse a few times to break up the chickpeas. Add in spinach, sunflower seeds, olive oil, soy sauce, oregano, paprika, and salt; pulse a few more times.

Add in egg white and bread crumbs, pulsing until mixture comes together. Remove from food processor, run your hands under water, divide mixture into two balls, and shape into 1/2″ thick patties.

Heat a pan over medium-low heat. Add olive oil, followed by burgers. Fry for 5 to 7 minutes, until the burger is browning and has become crisp on the outside. Flip, cook for another 5 or so minutes until the burger is cooked through and crisp on both sides.

 

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Diets and Weight Loss, Foods, Uncategorized

Turmeric Cashews

turmeric-cashews-2

Turmeric Cashews

2 cups raw cashews

1/2 tablespoon toasted sesame oil, plus more if needed

scant 1/4 teaspoon fine grain sea salt, or to taste

half an 8×8-inch sheet nori seaweed  ( I have used Kale or spinach too )

1 1/2 teaspoons sesame seeds

scant 1/4 teaspoon cayenne

1/2 tablespoon ground turmeric

 

Toss the cashews with the sesame oil and sea salt and toast in a 350F oven for 5-10 minutes, or until golden, tossing once along the way. Remove and toast the seaweed for a few minutes. Allow it to cool and crisp, then crumble it. Combine the seaweed, sesame seeds, and cayenne in a mortar and pestle, and grind together. In a bowl (one that won’t stain) toss the cashews with the sesame spices and turmeric, really go for it. If you need to add a few drops of sesame oil, do so to moisten things up a bit. Taste and adjust the seasonings, to taste.

 

Makes 2 cups.

 

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Diets and Weight Loss, Foods, Uncategorized

Slow Cooker White Cheddar Broccoli Mac & Cheese Low Calorie

Slow Cooker White Cheddar Broccoli Mac & Cheese

Slow Cooker White Cheddar Broccoli Mac & Cheese

Low Calorie

 

Ingredients

1 1/2 cups milk

2 egg whites

2 teaspoons cornstarch or tapioca starch

1/8 teaspoon nutmeg

1 cup grated white cheddar cheese

1 small head of broccoli, cut into bite-sized florets

2 cups dry, whole wheat pasta

( taste good with angel hair and bacon crumbled)

 

Directions

Whisk together the milk, egg whites, and cornstarch in your slow cooker insert. Be sure to whisk well.

Stir in the grated cheese, broccoli and pasta shells.

Cook on low for 1-1/2 to 2 hours.

After the first hour, stir the food on a semi-regular basis (about every 15 minutes or so). This will do two things. It will allow the pasta to cook evenly. It will also allow you to keep any eye on the pasta and see when it’s done.

Every slow cooker is different, so the timing for this recipe may be slightly different on this for you. Pasta goes from “cooked” to “mush” very quickly. So be sure to keep stirring on occasion to keep an eye on things.

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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.

 

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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.

 

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Diets and Weight Loss, Foods, Uncategorized

Healthiest Ways to Cook Your Vegetables

The 3 Healthiest Ways to Cook Your Vegetables

 slowcooker-border

  1. Slow-Cooking

Slow-cooking vegetables is one of the gentler ways to prepare them, which makes it an excellent choice.

 

You might lose some nutrients that leach into the slow-cooker water, but that’s only a problem if you don’t use the water. Fortunately, most slow-cooker dishes (soups and stews) make good use of the water.

 

Keep your slow-cooker lid closed tight to trap the steam, which helps vegetable nutrients get into your body instead of going to waste.

 

Consider stirring in some healthy fats (like olive oil), which help your body absorb “fat-soluble” vitamins found in vegetables (vitamins A, D, E, and K).

 

You don’t have to leave veggies in the slow cooker for too long — just throw them in for the last hour. It’s a great way to cook your vegetables without over-exposing them to heat.

 

 

  1. Steaming

steamed-veggies-border

Steaming is an extremely gentle cooking method without a lot of water loss. This helps vegetables keep their nutrients.

 

Vitamin C is one of the easiest vitamins to destroy. But a 2006 study published in the journal Food Additives & Contaminants found that steaming broccoli didn’t damage its vitamin C content.

 

Steaming is a simple way to cook without using fats. But this so-called health benefit could come back and haunt you…

 

Many vitamins in vegetables (vitamins A, D E, and K) are “fat soluble,” which means your body absorbs them better with fat.

 

So if you eat steamed vegetables without adding fat, your body won’t absorb those important nutrients!

 

You can avoid this by adding healthy fats like coconut or olive oil to your steamed vegetables — they taste great, and help your body get the most out of every vegetable.

 

  1. Frying

stir-fry-border

Did you know that frying your vegetables is actually one of the healthiest ways to cook them?

 

There isn’t any water to drain, so you don’t have to worry about losing vitamins and minerals that way.

 

Frying takes high heat, but it cooks vegetables in a short period of time. You throw them into a pan, cook them, and take them off before they lose nutrients.

 

A study published in the International Journal of Food Sciences and Nutrition found that fried potatoes had the same vitamin C content as raw potatoes. And vitamin C is one of the most vulnerable to heat!

 

The biggest issue with frying comes down to the oil you choose to fry with.

 

Processed or hydrogenated oils (the ones fast food restaurants use) are DESTROYED by high heat. They stress your system and make you inflamed.

 

Coconut oil is a better choice. It’s one of the most stable healthy fats you can cook with, and holds up even in the high heat of a frying pan or wok.

 

None of This Matters If You Aren’t Eating Enough Vegetables (Here’s How!)

 

While steaming broccoli might be better than boiling it, eating boiled broccoli is light years ahead of NOT eating any broccoli at all!

 

Every cooking method has its pros and cons. It’s easy to get caught up in the details… and lose sight of the big picture.

 

A better question you can ask:

 

“How can I make vegetables a regular part of my life?”

 

It’s easy to get bored if you’re eating the same meals every day. Or frustrated when you’re exhausted from work, short on time, and don’t have any idea what to make.

 

What can you do?   Watch our blogs. Great recipes are put out all the time.  Call us or write to us and ask for a personalized healthcare plan, just for you!  We are here to help you.

 

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Diets and Weight Loss, Foods, Uncategorized

Fill Up With Walnuts

canwalnutsfeelfull

Walnuts Can Help Fill You Up

 

Research from Boston’s Beth Israel Deaconess Medical Center reveals that consuming walnuts affects a brain area that regulates hunger and cravings. This finding emerged from a study of 10 obese volunteers who spent two 5-day sessions in the hospital’s Clinical Research Center. During one of these sessions, the participants drank daily smoothies containing 48 grams of walnuts. During their other stay, the smoothies tasted the same and were nutritionally identical but contained no walnuts. At the end of each session, the researchers used functional magnetic resonance imaging (fMRI) to monitor the volunteers’ brain activity while they viewed images of hamburgers, desserts and other desirable foods as well as neutral items such as flowers, rocks and foods considered less desirable. After drinking walnut smoothies, the images of desirable foods triggered increased activity in a brain area called the right insula, which helps regulate appetite. This activity was much less pronounced in the fMRI monitoring that followed consuming smoothies that were walnut-free. Neither participants nor researchers knew during which session the walnut smoothies were served. The volunteers also reported that they felt less hungry during the session they received the walnut-rich smoothies.

 

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