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Creamy Chicken and Broccoli Casserole

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Creamy Chicken and Broccoli Casserole

 

Creamy casseroles are a favorite when the weather gets chilly, but they’re not always Paleo diet friendly. This easy broccoli casserole recipe layers chicken with vegetables for a filling and comforting meal. Crisp bacon and crunchy almonds give it that casserole-like top, without starchy breadcrumbs or cheese.

 

Ingredients

 

1/2 head(s) broccoli cut into thin slices

3/4 head(s) cauliflower cut into thin slices

1/2 pound(s) mushrooms sliced

2 piece(s) chicken breast(s), boneless skinless (4-6 oz)

1 cup(s) coconut milk, full fat

1 large egg(s)

1/2 cup(s) chicken broth

1/2 cup(s) almonds sliced

4 slice(s) bacon cooked and crumbled

1 tablespoon(s) coconut oil for cooking chicken

1/8 teaspoon(s) sea salt to taste

1/8 teaspoon(s) black pepper to taste

Instructions

 

Heat a large sauté pan over medium-high heat and add 1 TB coconut oil or other cooking oil of your choice when hot.

Season chicken breasts with sea salt and pepper if desired and sauté for 10-15 minutes, turning once or twice until fully cooked. Chop into bite-size pieces.

Preheat oven to 350 F.

Layer the broccoli, cauliflower, mushrooms, and cooked chicken in a (9×13) casserole dish, seasoning with salt and pepper between each layer.

In a bowl or large measuring cup, whisk the coconut milk with the egg and chicken broth until well combined. Pour over the casserole. Cover with foil and bake for 30 minutes.

Remove from oven, uncover and sprinkle with almonds and bacon. Bake uncovered for 5-10 more minutes until almonds are lightly toasted and casserole is bubbly. Let sit for 5-10 minutes before serving.

 

Health and Wellness Associates

P Carrothers

Dir. Of Personalize Healthcare and Preventative Medicine

https://www.facebook.com/angelique.rose.50

312-972-WELL

HealthWellnessAssociates@gmail.com

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Low Carb Substitutes for Pasta

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Low Carb Substitutes for Pasta

Watching your calories and carbs doesn’t mean you can’t get a pasta fix. There are plenty of lower carb alternatives to regular noodles.

 

Spaghetti Squash

This one might be a no-brainer, since spaghetti is in the name, but it’s still greatly underappreciated. You can bake it until soft, or even nuke it in the microwave for a fast fix. Then just scrape out the noodle-like strands with a fork. A cup of the cooked strands has only about 40 calories.

Spaghetti squash is full of fiber and other nutrients, and it’s incredibly versatile — fantastic with low-fat marinara, pesto, or cheese sauce. It’s even good simply tossed with a little light butter and topped with grated Parm.

 

House Foods Tofu Shirataki Noodle Substitute

I’ve been a big fan of this soy-based swap for years. You can eat an entire bag of noodles for just 20 calories. (Yes, you read that right!) Ounce for ounce, regular pasta contains 10 times as many calories. You do need to drain and rinse Tofu Shirataki thoroughly (It comes floating in liquid), but it’s absolutely worth the effort. And these noodles don’t require any cooking; they just need to be heated. You can stir-fry them, or just toss ’em in the microwave (blot excess liquid, if you do). Bonus? They come in a variety of shapes: spaghetti, angel hair, fettuccine… even macaroni. Here’s a tip, though: Don’t confuse Tofu Shirataki with regular shirataki noodles.

The added tofu really improves the texture.

 

Eggplant

Surprised to see eggplant on this list? Well, when you’re craving lasagna without the starchy carbs, eggplant is your best bet. Cut it lengthwise, soften it up in a skillet, and replace some (or all) of your lasagna noodles with the slices. The result is a towering serving of lasagna with a fraction of the calories.

 

 

To keep your lasagna low in fat, use light cheeses and low-fat sauce.

 

Zucchini

Zucchini ribbons are an amazing fettuccine alternative. Here’s how to make them: Use a vegetable peeler to peel zucchini lengthwise into super-thin strips, rotating zucchini around as you go — and you’ve got noodles! Since zucchini is a summer squash, this swap is perfect in picnic-ready pasta salads.

 

Broccoli Cole Slaw

Broccoli cole slaw is a blend of shredded broccoli, carrots, and red cabbage. It’s packed with vitamins and high in fiber. And get this: You can eat four cups of it for about 100 calories. Just steam it in the microwave or cook it in a skillet with a little water. I like it with low-fat marinara sauce or seasoned-up canned crushed tomatoes. It’s also great in saucy stir-frys.

 

Bean Sprouts

If you’re into Asian-style noodle dishes, bean sprouts are the perfect swap for you. They tend to take on the taste of whatever they’re cooked with — add soy sauce or teriyaki sauce to impart major flavor. Like broccoli slaw, these can be cooked in the microwave or a skillet. Each cup of raw sprouts has about 30 calories. They cook down to about half the volume, so start with a few cups. Make sure to mix it up with Tofu Shirataki, too.

 

Call us if you need help starting a low carb diet.  You cannot go cold turkey with carbs, that can cause more problems for you down the road.

 

Health and Wellness Associates

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312-972-WELL

 

Healthwellnessassociates@gmail.com

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

https://healthandwellnessassociates.com

 

 

Low Carb: Chinese Beef Broccoli

chineselowcarbeefbroccoli

Not only is this an excellent low carb recipe, it is great for diabetics.

 

Low Carb:    Chinese Broccoli Beef Recipe

 

Prep time: 15 minutesCook time: 15 minutesYield: Serves 3 to 4

Pro tip: put the steak in the freezer for 15-30 minutes before slicing, it will be firmer and easier to slice thin.

 

Ingredients

3/4 pound flank or sirloin, sliced thinly across the grain

3/4 pound broccoli florets

2 tablespoons high-heat cooking oil

2 cloves garlic, very finely minced or smushed through garlic smusher

1 teaspoon cornstarch, dissolved in 1 tablespoon water

For the beef marinade

1 teaspoon soy sauce

1 teaspoon Chinese rice wine (or dry sherry)

1/2 teaspoon cornstarch

1/8 teaspoon freshly ground black pepper

For the sauce

2 tablespoons oyster sauce

1 teaspoon Chinese rice wine (or dry sherry)

1 tablespoon soy sauce

1/4 cup chicken broth

 

Directions

1 Marinate the beef: Stir together the beef marinade ingredients in a medium bowl. Add the beef slices and stir until coated. Let stand for 10 minutes.

2 Prepare the sauce: Stir together the sauce ingredients in a small bowl.

3 Blanch or steam the broccoli: Cook the broccoli in a small pot with at least an inch of boiling water until tender-crisp, about 2 minutes. Drain thoroughly.

4 Stir-fry the beef: Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately spread the beef out all over the surface of the wok or pan in a single layer (preferably not touching). Let the beef fry undisturbed for 1 minute. Flip the beef slices over, add the garlic to the pan and fry for an additional 30 seconds to 1 minute until no longer pink.

 

5 Add sauce, cornstarch, and broccoli: Pour in the sauce and the cornstarch dissolved in water, stirring, until the sauce boils and thickens, 30 seconds. Stir in the the broccoli.

 

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Could Broccoli Prevent Prostate and Other Cancers

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Could Broccoli Prevent Prostate Cancer?

 

 

Using food to prevent prostate cancer sounds too easy, doesn’t it?  Research published in the Journal of the National Cancer Institute confirmed that it really can be as simple as that.

 

Broccoli, cauliflower, rutabaga, arugula, radish, cabbage, Brussels sprouts, bok choy, greens, watercress, turnips, and kale are members of the cruciferous vegetable family.  Scientifically, they are called Brassicaceae, which translates to “cabbage.”  They are readily available in most markets, inexpensive, and offer a fantastic array of health benefits.

 

Researchers with Cancer Care Ontario evaluated more than 1,300 male patients based on diet and found that cruciferous vegetables in particular lowered risk for an aggressive form of prostate cancer.

 

Of 137 foods on the questionnaire, broccoli and cauliflower seemed to have the greatest impact on overall risk but all the leafy greens showed significant ability to prevent prostate cancer.

 

Authors with the study stated, “Aggressive prostate cancer is biologically virulent and associated with poor prognosis.  Therefore, if the association that we observed is ultimately found to be causal, a possible means to reduce the burden of this disease may be primary prevention through increased consumption of broccoli, cauliflower, and possibly spinach.”

 

Incredible Health Benefits of Cruciferous Vegetables

 

This vegetable family has even more to offer!  They are excellent raw or cooked, useful in all manner of meals, and easy to prepare.

 

5 Benefits of Leafy Greens

 

  1. Weight Control: They are packed with powerful nutrients such as vitamins A, Bs, and C, folic acid, and fiber. They are low in calories so they are an ideal nutrient-dense food if you’re looking to lose weight or maintain a healthy body weight.

 

  1. Antioxidant Bioavailability: Your body loves these veggies and absorbs most of the nutrients they offer. This is especially important in regards to their vitamin C, manganese, beta-carotene, and lutein.  Your digestive tract uses it all so you get the full impact.

 

  1. Cancer Fighter: Aside from preventing prostate cancer, there are many studies linking cruciferous veggies with a lower risk of breast, uterine, lung, liver, colorectal, and cervix cancer. In fact, 70% of the scientific community’s research on cruciferous veggies mention the link to lower cancer risk.

 

broccoli prevent prostate cancer IG

 

  1. Obliterates Oxidation: With the amount of nutrients found in this vegetable family, it is no surprise that 1-2 cups per day drastically reduced patient oxidation by 22% overall. In a comparison to multivitamin impact on oxidation, researchers saw less than one-half of 1% reduction in oxidation for those taking a supplement.  These vegetables are better than any vitamin.

 

  1. Heart Health: If you want to steadily lower the heat of body wide inflammation, the vitamin K and omega-3s in cruciferous vegetables is definitely the way to go. Chronic inflammation due to diet, stress, and poor lifestyle habits is a major bio-marker for heart disease and every other major condition.  These foods can help to cool down inflammation and fight the free radicals that lead to heart attack and stroke.

 

There are so many other great benefits of cruciferous vegetables such as the fiber that helps keep your digestive system healthy and moving properly.  They are abundant in vitamin A which is excellent news for preserving your vision as you age.  The heavy nutrient content in general is a good way to boost your immune system to help you fight illness from the inside out.

 

If you are looking for foods that taste great, don’t cost a small fortune, and are available just about everywhere, look no further than broccoli and the rest of the cousins in the cruciferous veggie family.

 

Their ability to prevent prostate cancer is just the beginning.

 

Please feel free to share with family and loved ones.  Please call us with any questions.

 

Health and Wellness Associates

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Broccoli – Peanut Butter – Honey – Garlic and a recipe too

stirfrybroccolik

You might think of peanut butter as junk food…

But according to the latest research, indulging in this delicious treat may actually be extremely beneficial to your heart.

A 12-year observational study published in JAMA Internal Medicine showed that eating peanuts regularly can lower your risk of heart disease by as much as 21 percent.  We have put out many articles stating that peanuts and peanut butter is one of the foods that diabetics should eat daily.

That means eating 100% natural and sugar-free peanut butter may actually lower your chances of heart attack or stroke.

And peanut butter isn’t the only food that can help your heart… there’s actually a long list of foods that can improve your overall heart function, like:

Broccoli
The University of Connecticut conducted a 30-day study to see how broccoli affected the health of rats.

They split the rats into two groups and fed both of them regular rat pellets.

One of those groups was given regular water to drink; the other group was given a potent broccoli extract.

After the study was over, they ran a few tests on both groups.

One of those tests used oxygen deprivation as a way to simulate the effects of a heart attack.

The rats that had been given broccoli extract had three major advantages over the others:

  • Better blood-pumping ability
  • Less heart damage from oxygen deprivation
  • Higher levels of heart-health chemicals (even when deprived oxygen)

Garlic
The Journal of Agricultural and Food Chemistry published a similar study using rats… only this time, they tested the effects of garlic.

This study split the rats into three groups. One of those groups was given fresh garlic; another was fed dried and powdered garlic; and the last group was given no garlic at all.

Just like the broccoli study, these researchers found that the rats who ate garlic performed much better when put through oxygen deprivation.

But when it came to restoring blood flow to the heart, the rats who ate fresh garlic had significantly better results…

So while any form of garlic will be good for you, eating it fresh will do the most good for your heart.

Honey
Test-tube studies have shown that honey can actually slow the oxidation of LDL (low density lipoprotein) in human blood. This is probably because honey contains the same amount of antioxidants as spinach.

Oxidation of LDL cholesterol plays a huge role in atherosclerosis…so getting in extra antioxidants will help prevent the narrowing of your arteries.

If you’re looking for a delicious way to get all of these heart-healthy foods in one delicious meal, try this recipe on for size.

Weighing in at only 225 calories a serving, this recipe has over 6 grams of fiber and nearly 10 grams of protein – so it will keep you full for hours after you eat.

Healthy Stir Fried Broccoli
(serves 4)

Ingredients:

¼ C Sugar-free peanut butter
1/3 C water
2 T Honey 1 T minced Garlic
2 T low-sodium soy sauce
1 T peanut oil
1 ½ lbs broccoli florets
1 Bell pepper, sliced

 

  1. Whisk the water, honey, garlic, peanut butter, and soy sauce in a bowl until smooth.
  2. Heat the oil in a large skillet and add the bell pepper and broccoli. Sauté till soft.
  3. Pour the sauce over the broccoli and bell pepper mixture and serve.

In addition to being incredibly filling, this crowd-pleasing dish is deceptively delicious – so no one will be able to guess how healthy it really is.

You can easily throw this recipe together in less than 30 minutes – making it the perfect mid-week meal.

Please share with family and friends

 

Health and Wellness Associates
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Bereliani – Carrothers
312-972-WELL

 

 

Broccoli, tomatoes and prostate cancer

broccolitomattoes

Research shows that broccoli and tomatoes,

two vegetable known for their cancer fighting properties ,

are more effective against prostate cancer if they are

eaten together as part of a daily diet than if they are eaten alone.

Creamy Broccoli Salad

broccolisalad

Creamy Broccoli Salad

Ingredients

  • 2 strips low-sodium bacon
  • 1/2 cup ice cubes
  • 1/2 medium red onion, thinly sliced
  • 1/2 cup buttermilk
  • 1/3 cup reduced-fat sour cream
  • 1/4 teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • Kosher salt and freshly ground black pepper
  • 6 1/2 cups broccoli florets (about 1 pound), cut into bite-size pieces
  • 1/3 cup golden raisins
  • 2 tablespoons salted roasted sunflower seeds

Directions

Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, and reserve 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve.

Combine 1 cup water, the ice cubes and onions in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, and then drain and pat dry.

Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon kosher salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour or up to 4 hours.

Before serving, toss well and season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds.
Health and Wellness Associates

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Chicken and Broccoli ( or spinach) bake

chickenandbroccolibake

Chicken and Broccoli ( or Spinach ) Bake

Almost like Mom’s

Ingredients:

4 cups Cooked Chicken (cut into small chunks)

1 cup Chopped Broccoli (I use the frozen)

1 cup Chopped Spinach (optional but personally can’t make this without it)

1 tablespoonGarlic (powder or crushed)

1 tablespoonDill weed

1.5 cups Cheddar cheese (shredded-loose…dont pack it tightly)

1/4 cup Parmesan(shredded)

Mayonaisse (base amount on mixture consistency…should look like a semi-dry chicken salad mix when done)

dash salt & pepper

Mix all ingredients in a large bowl (add Mayo last) then pour into a casserole dish…

Bake at 350 until cheese is melty, then stir mixture once

Bake for an additional 10 minutes.

Serve with salad

Also good cold on bed of lettuce.Ingredients:
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Have You Tried Broccoli Slaw : Try Slaw and Order

broccolislaw

Broccoli Slaw

1 cup: 25 calories, 0g fat, 25mg sodium, 5g carbs, 3g fiber, 2g sugars, 2g protein

If you’re not familiar with broccoli slaw, here’s the deal: It’s a mix of shredded broccoli stems, carrots, and cabbage, and it’s as versatile as it is healthy! When steamed until soft, it makes an amazing noodle swap. When tossed with salad dressing, it makes a yummy side dish with just the right amount of crunch.

It’s also an easy way to bulk up meatloaf. Find it in the produce section — it comes in bags as well as plastic tubs.

Broccoli Slaw Recipe

Slaw and Order

1/2 of recipe (1 heaping cup): 148 calories, 3g fat, 610mg sodium, 24.5g carbs, 6g fiber, 10g sugars, 8g protein

Ingredients

One 12-oz. bag (4 cups) broccoli cole slaw

1 cup creamy tomato soup with 4g fat or less per serving or canned

crushed tomatoes

1 tsp. chopped garlic, or more to taste

Dash onion powder, or more to taste

Dash each salt and black pepper, or more to taste

Dash red pepper flakes, or more to taste

3 tbsp. reduced-fat Parmesan-style grated topping

( For Variations you can add chicken or lean beef)

Directions

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli slaw and 1/2 cup water. Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes. Add soup/tomatoes, garlic, seasonings, and 2 tbsp. Parm-style topping. Cook and stir until hot, 3 to 4 minutes. Serve topped with remaining 1 tbsp. Parm-style topping!

MAKES 2 SERVINGS

slawandorder

Broccoli Mushroom Casserole

broccolimushroom 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.

Health and Wellness Associates

312-972-WELL (9355)

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