Foods, Uncategorized

Avocado Chicken Salad

avocadochicken

 

 

Avocado Chicken Salad

 

Most store bought and deli chicken salad is made with a ton of high-calorie mayonnaise, dark and white meat chicken, and is slapped on some form of white bread. It might have a tiny piece of wilted lettuce to make you feel good. While you may think you’re making a healthy choice, in reality, that chicken salad sandwich is probably loaded with fat, sodium, and calories.

 

Make a better-for-you version with wholesome ingredients like white meat chicken breast, avocado, Greek yogurt, and plenty of veggies for a flavorful, creamy meal. It’s also loaded with protein from the chicken and yogurt and has satisfying healthy fats and fiber thanks to the avocado. It also has much less sodium and saturated fat than traditional chicken salad, making it a smart choice for lunch.

 

Ingredients

1 large chicken breast (about 2 cups shredded)

garlic powder, to taste

freshly cracked black pepper

1 small avocado, mashed

2 tablespoon plain nonfat Greek yogurt

2 tablespoon lemon or lime juice

1/4 teaspoon garlic powder

freshly cracked pepper

1/2 cup diced onion, any kind

1/2 cup diced celery (about 1 rib)

Preparation

Heat oven to 350F.  Season chicken breast with garlic powder and pepper. Place in a baking dish and cover with foil. Bake 25 to 35 minutes, or until a thermometer inserted into the center reads 165F. Remove chicken and let cool before shredding.

In a large bowl, smash avocado. Stir in yogurt, lime juice, garlic powder and pepper. Stir in chicken, onion and celery. Store in an airtight container in the refrigerator.

 

 

Ingredient Variations and Substitutions

Dress up your avocado chicken salad with cilantro, cumin, and diced jalapeno for a Southwest flavor.

 

For a dairy-free version, omit the yogurt and swap in more avocado (about the equal amount).

 

Cooking and Serving Tips

Save a step (and time) by making this recipe with leftover cooked chicken. You can make this recipe to have on hand for lunches all week long. It tastes great rolled in a whole wheat tortilla, on a sliced of toasted whole wheat bread, or on top of a fresh green salad.

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Diets and Weight Loss, Foods, Uncategorized

Creamy Chicken and Broccoli Casserole

Creamy-Chicken-and-Broccoli-Casserole-600x400

 

 

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.

 

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Foods, Uncategorized

Honey Pepper Chicken

honeypepperchicken

Honey Pepper Chicken

 

Mmm- bite into one of these chewy delights and prepare to take your taste buds on the ride of their lives. Made with 100% clean and wholesome ingredients, this healthy chicken recipe spices up any ordinary chicken dish by delivering bold, tangy flavors in bite-sized pieces. The brilliant combination of black pepper, honey, and soy sauce create a mouthwatering glaze without the processed sugars and artificial ingredients in store-bought glazes or barbecue sauces. Did we mention the recipe is a snap to whip up? Simply whisk together all ingredients besides chicken, pour marinade over chicken pieces, and you’re ready to cook! All the juices come together to give this easy weeknight dish a lip-smacking kick. It also makes the perfect, guilt-free tailgating snack!

 

Honey Pepper Chicken

 

 

Ingredients

1 pound boneless, skinless chicken breasts or thighs, cut into large, bite-sized pieces

1/4 cup lite (low sodium) soy sauce, optional Tamari

2 tablespoons honey

2 teaspoons black pepper, more if desired

1 1/2 tablespoons olive oil

2 teaspoons ginger powder, optional 1 tablespoon peeled and minced ginger root

 

Directions

 

Whisk together all of the ingredients for the marinade, besides the chicken. Place chicken pieces in a sealable bag or container and pour the marinade over the ingredients. Refrigerate for 30 minutes.

 

Empty chicken and all of marinade into a pan over medium heat and cook for about 10 to 15 minutes, until chicken pieces are cooked through, stirring frequently.

 

Serve chicken and all of sauce. Enjoy!

 

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Foods, Health and Disease, Uncategorized

Grass Fed Beef vs. Poultry

grass-fed-beef-climate-change

Grass-Fed Beef is Superior to Poultry

 

For over 50 years red meat has been vilified for its heart clogging saturated fat & cholesterol content.  In Poultry products, have been marketed as the healthiest animal protein due to their low-fat content.  New understandings of health and inflammation now reveal that grass-fed beef is significantly more nutrient dense than poultry.

Saturated fat and cholesterol have been blamed for heart disease and other cardiovascular diseases.  Research indicates that saturated fats and cholesterol are necessary for overall cellular health.  They play an extremely important role in regulating neurological, cognitive and hormone function.  A diet low in these important fats causes lowered immunity, sex hormone function and accelerated aging and brain degeneration.

Beefsnutrutional

Red Meat can be a SuperFood:

 

Red meat could be one of the best foods in an individual’s diet or one of the worst.  The key factor is what the animal is eating.  Naturally, cows eat a near 100% green diet of grass, flowers, shrubs and other wild vegetation.  Grain feeding is genetically incongruent for these animals and leads to excessive weight gain and fat accumulation.

The typical grain-feed is made up of corn and soy due to the low cost associated with government subsidies.  Grain-fed cows are extremely high in omega 6 fatty acids. The average ratio for a cow on a grain-fed diet is roughly 25:1 (omega 6:3). This is genetically incongruent for all mammal species that should naturally be around 4:1

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The Importance of Omega 6:3 Ratios:

 

Humans should naturally have an omega 6:3 ratio around 4:1 or 2:1. When these ratios become skewed, they trigger cellular inflammation and accelerated cellular degeneration. This environment causes an individual to become highly inflamed and to build degenerative disease.

The more grass an animal eats the greater their omega 3 content and the lower their omega 6 levels.  A 100% green-fed diet, which is genetically congruent for a cow would provide an omega 6:3 ratio of 2:1.  This is ideal for the cows long-term health and is highly anti-inflammatory for human consumption.  The omega 3 fatty acids present in this meat are primarily the all-important long-chain variety EPA and DHA.

wall-street-journal-opt

The Poultry Based Diet:

 

Chicken and turkeys cannot live on grass alone.  They lack the highly-specialized digestive tract that allows them to convert grass and roughage into a quality meal.  This is too low in calories and too high in fiber for them.  They need some addition to grass and the vast majority of farmers choose to feed them a mixture of soy and grain.  Chickens can get about 25% of their calories from grass while ducks can go up to about 50%.  The higher the level of grass, the higher the anti-oxidant and omega 3 content of the meat and eggs.

Grass-fed mammals contain high levels of conjugated linoleic acid (CLA).  CLA is considered to be one of the most potent anti-carcinogenic nutrients.   In a study published in Cancer Research, animals given a mere 1.5% of their total calories in the form of CLA had a 60% reduction in tumor growth.   Finnish researchers have found that the greater the amount of CLA in a woman’s diet, the lower her risk of breast cancer.  Women who consumed the largest amount of CLA had a 60% lower risk for breast cancer.

 grassfedbeed

Grass-fed Beef Has Much More Anti-Oxidants than Poultry:

 

Grass-fed mammals are also extremely rich in carnitine and carnosine.  Carnitine helps cellular mitochondria drive energy efficiently from fat metabolism.  Carnitine is the critical gate-keeper that allows fatty acids to pass into the mitochondrial furnace effectively.  Carnosine is a powerful antioxidant that improves muscle, brain & cardiovascular function.  It functions to reduce the effects of stress and aging by protecting the proteins of the body which aids in tissue healing and repair.

Poultry has significantly less CLA, carnitine and carnosine than grass-fed beef.  Beef also contains a lot more branched chain amino acids.  This includes the crucial muscle building amino acid leucine.  Grass-fed beef has an enormous edge over free-range poultry when one compares the fatty acids, proteins, fat-soluble anti-oxidants and minerals such as zinc.

 

Call us and set up an appointment for you Personalized Health Care Plan.  No two bodies are the same!

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Foods, Uncategorized

Zero Carb 5 Spice Chicken

5spicechicken

Zero-Carb Chinese Five Spice Chicken Recipe

 

This Zero-Carb Chinese Five Spice Chicken recipe is one of our favorites to grill, but it can also be baked. And, yes, it’s true: this recipe has zero carbohydrates.

 

The five spices are a blend you can get in the supermarket.

 

Ingredients

Chicken:

3 pounds chicken (any combination — ideal if they are similar sizes — works great for thighs, but I’ve done a variety)

Marinade:

1/3 cup soy sauce

1/4 cup oil, such as light olive oil or peanut oil

1 teaspoon garlic powder (or 2 fresh garlic cloves, pressed)

2 teaspoons five spice powder

1 teaspoon grated fresh ginger

1 tablespoon dry sherry

Preparation

Make the Marinade

 

In a small bowl, combine 1/3 cup soy sauce, 1/4 cup oil, such as light olive oil or peanut oil, 1 teaspoon garlic powder or 2 fresh pressed garlic cloves, 2 teaspoons five-spice powder, 1 teaspoon grated fresh ginger and 1 tablespoon dry sherry, and use as a marinade.

Marinate Chicken

 

In a large plastic or ceramic container with a lid, place the 3 pounds chicken. Pour the marinade over all the pieces, turning until all the pieces are coated evenly. Cover and marinate at least 1 hour, and up to overnight.

 

Cook Chicken

 

Bake in a 375-degree F. oven (basting once or twice), or grill, for about 45 minutes or until done.

 

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Foods, Uncategorized

Chicken or Turkey Pot Pie

chickenpotpie

Chicken or Turkey Pot Pie

 

Total Time 50 min

Prep 30 min, Cook 20 min

Yield 7 servings

I recently heard that pot pie made with biscuits on the top is “Vermont style,”

That’s why this pot pie is made with my low-carb drop biscuits on the top.

 

Ingredients

3 cups of cut-up chicken or turkey meat (fully cooked)

1/4 cup of butter (half a stick) or oil

1/2 cup of minced onion

1/2 cup of chopped green or red bell pepper

1/2 teaspoon of black pepper

Flour and/or low carb thickener (see note below)

2/3 cup of unsweetened soy milk or other unsweetened milk

1/3 cup of heavy cream

1 cup (or so) of chicken broth, or use chicken soup base

1 16 ounce bag of frozen green beans

Salt (to taste)

Note: This recipe incorporates biscuit dough, which requires additional ingredients and prep (recipe included below.)

Preparation

Preheat oven to 400 F.

 

Melt butter in large saucepan over medium heat.

Cook onion in butter until it begins to soften.

Add chopped pepper and black pepper, and let it cook for a minute.

Add the flour here if you are going to use it; let it cook a minute.

 

Add the milk, cream, and broth. If you are using guar or xanthan gum, or other specialty product, use these here. For the broth, I use Better than Bouillion soup base and make it about double the concentration the package calls for, then use no salt, for a more chickeny flavor.

 

Add the chicken or turkey and then green beans. Some water will come out of the beans during cooking, so the sauce should be a little on the thick side. While that heats back up, make the biscuits.

 

When the biscuit dough is made and the pot pie mixture is bubbling hot, dump the contents of the saucepan into a 2 quart casserole dish.

 

Spoon the biscuit dough on the top, leaving room for expansion. (You can drop extra biscuit dough on a piece of foil to cook alongside the pot pie.)

 

Bake about 10 minutes until biscuits are golden brown.

Nutritional Information (not including biscuits): Each of about 7 servings has 5 grams of effective carbohydrate plus 3 grams of fiber, 20 grams of protein, and 247 calories. This includes using 1 tablespoon of flour and 1/2 teaspoon of Carb Counters ThickItUp. Using all flour would add an extra gram of carb per serving and eliminate one gram of fiber.

 

Tips on Thickeners: The thickener in this dish is really up to you.

You can use about 2 tablespoons of flour, or you can go for more specialty products. I usually use half bean flour or rice flour and half of a specialty product, like guar gum or Carb Counters ThickItUp. For more information, see How to Thicken a Low Carb Sauce.

 

Tip on the Liquid: Whether you use milk, cream, or unsweetened soy or almond milk is really up to you and the specific diet you are on.

 

For the fewest carbs, I like the balance of unsweetened soy (or almond) milk plus cream for richness.

 

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Uncategorized

Chicken Recall

chickenrecall

The initial recall announced on Nov. 23, 2016 was for 17,439 pounds of product. The expanded recall includes an additional 1,976,089 pounds of product. The recall now includes products produced between Aug. 20, 2016 and Nov. 30, 2016.
 
The recall is for:
 
5 lb. bags packed 2 bags per case; product labeled “Distributed by National Steak and Poultry, Owasso, OK Fully Cooked, Diced, Grilled Boneless Chicken Breast Meat with Rib Meat” with Lot code 100416 and Case Code: 70020.
5 lb. bags packed 2 bags per case; product labeled “Hormel Natural Choice 100% Natural No Preservatives Fully Cooked Roasted Chicken Breast Strips with Rib Meat Natural Smoke Flavor Added” with Lot code 100416 and Case code 702113.
The cases containing the recalled products have establishment number “P-6010T” inside the USDA mark of inspection. The products were distributed to food service locations nationwide and sold directly to consumers at the company’s monthly dock sale.
 
The FSIS classified this recall as a high health risk because the undercooked products could contain potentially harmful bacteria. To date, there have been no confirmed reports of illnesses associated with the recalled products.
 
Consumers who bought the products should throw them away or return them to the place of purchase.
 
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Low Carb Asian Noodle Dish with Pork Recipe

lowcarbchinese

Low-Carb Asian Noodle Dish With Pork Recipe

 

This low-carb noodle dish can be made with shirataki noodles or tofu noodles.  Chicken can be used in place of the pork. This recipe has a passing similarity to Dan Dan Noodles.

 

Ingredients

2 12 oz packages shirataki or tofu noodles

1 lb ground pork

1/2 cup soy sauce

1/4 cup dry sherry

1/3 cup peanut butter

1 tablespoon rice vinegar or cider vinegar (rice vinegar can be sugary)

1/2 teaspoon Asian chili sauce or other hot sauce

8 cloves garlic – minced, pressed, or grated

2 Tablespoons grated fresh ginger

2 Tablespoons sesame oil

l lb bean sprouts

6 green onions or scallions, chopped

Pepper

1-2 Tablespoons mild oil, such as peanut or high oleic safflower oil

Preparation

1) Mix ground pork, 2 Tablespoons of the soy sauce, and the sherry together, and set aside.

 

2) Mix the rest of the soy sauce with the peanut butter, vinegar, and hot sauce together, although with 1/4 cup water.

 

3) Heat skillet or wok until hot. Add peanut or other mild oil to the pan and cook pork, breaking it up into small bits as it cooks.

 

4) Meanwhile, rinse noodles in hot water in a colander, and cut them up into shorter pieces with kitchen or regular scissors.

 

(I just stick my scissors in and cut a few times.)

 

5) When meat is brown, add the ginger and garlic, and cook another minute or so, until fragrant.

 

6) Add sauce mixture and the noodles. Toss together and heat through.

 

7) Add bean sprouts and toss again. Sprinkle top with scallions.

 

Please share with family and loved ones.  As always call us with your healthcare concerns and needs.

 

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Foods, Uncategorized

Low Carb Turkey Tetrazinni

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Low-Carb Turkey or Chicken Tetrazzini

 

This is one of my family’s favorite post-holiday meals. You can make it with either spaghetti squash or shirataki noodles, or any low-carb noodle you like. Of course, you can use leftover chicken or turkey.

 

Ingredients

3 cups cooked chopped chicken or turkey meat

¼ cup chopped onion

8 oz sliced mushrooms

2 Tablespoons oil or butter (or half of each)

1½ cup unsweetened soy milk (or see note below)

½ cup cream

Flour or other thickener (see note below)

Salt – start with 1/2 teaspoon, or 1 Tablespoon chicken or turkey soup base such as Better Than Bouillion

Pepper

1/3 cup dry sherry

¼ cup grated Parmesan cheese

¼ cup almond meal or low-carb bread crumbs

Preparation

You need 2 cups of white sauce for this dish. The thickener and dairy in it are up to you — I use 1½ cups unsweetened soy milk (unsweetened almond milk would probably also work) and ½ cup cream. But you can use all milk or whatever is best for your own eating plan. For the thickener, I use 2 Tablespoons of flour and 1 Tablespoon commercial low carb thickener (Thicken Thin). For more information: Low Carb Thickeners.

For spaghetti squash: Prepare a spaghetti squash and take out enough strands to pretty much fill the bottom of a 9 X 13 pan. I figured on 6 cups tightly packed, but I don’t measure. This adds 6 grams of carbohydrate and 1 gram of fiber to the basic recipe.

 

For Shirataki Noodles: I used three packages of the spaghetti type shirataki noodles. Rinse well in a colander, and cut into pieces with scissors. Drain very well — I even spread them on a paper towel to dry, though this might be overkill (they contain a lot of moisture). Tofu shirataki noodles add 3 grams of carbohydrate and 2 grams of fiber to each serving of the basic recipe. Put in 9 X 13 pan or other casserole dish. What Are Shirataki Noodles?

 

For Other Types of Noodles: Prepare according to package directions and add carb count to the basic recipe. Put in 9X13 pan or other casserole dish. Heat oven to 450 F.

 

  1. Saute the onions in the oil or butter.

Add the mushrooms and cook until they have given up most of their moisture. Add salt and pepper and stir.

 

  1. If using flour for thickener, add it here, and cook for 1 to 2 minutes. Add liquid and other thickeners, and bring to a simmer. Add the sherry, if desired.

 

  1. Add the turkey, and bring back to a simmer.

Mix with noodles or squash in casserole pan.

 

  1. Sprinkle almond meal and cheese on top. Bake about 10 minutes, or until topping begins to brown.

 

Makes 8 average servings or 6 generous ones.

 

Nutritional Information: Each of 8 servings has 3.5 grams effective carbohydrate plus 1 gram fiber, 21 grams protein, and 232 calories. Be sure to add your pasta choice to these calculations.

 

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Diets and Weight Loss, Foods, Uncategorized

Low Carb Thai Style Chicken Salad Recipe

thaichickensalad

Low-Carb Thai-Style Chicken Salad Recipe

 

This Low-Carb Thai-Style Chicken Salad recipe is a terrific summer main-course salad. Also great in a wrap.

 

It’s crisp, refreshing and light, and its sweet-and-sour dressing adds a real zing. It also works to serve to people who are watching their fat or calories.  It’s an excellent way to use up leftover grilled chicken or rotisserie chicken.

 

Ingredients

Salad:

1 pound cooked chicken breast, sliced thinly (can use dark chicken meat, if desired desired)

3 cups shredded Napa cabbage (or regular cabbage is perfectly fine)

3 cups peeled jicama, cut into strips

1 small sweet red pepper, cut into strips

1/3 cup chopped fresh mint

1/2 cup chopped fresh cilantro, including stems

.Dressing:

3 tablespoons white vinegar

2 tablespoons lime juice

2 tablespoons Thai fish sauce

1/2 cup sugar equivalent from a substitute (liquid such as Sweetzfree is preferred)

1/2 teaspoon freshly grated ginger

1/2 teaspoon Asian chili sauce (such as Sriracha) or other hot sauce

Garnishes:

1/4 cup chopped peanuts

Mint leaves

Cilantro leaves

Preparation

Make the Salad

In a large bowl, toss together 1 pound thinly sliced chicken breast or dark meat, 3 cups shredded Napa or regular cabbage, 3 cups peeled jicama, cut into strips, 1 small red pepper cut into strips, 1/3 cup chopped fresh mint, 1/2 cup chopped fresh cilantro, including stems. Mix well and set aside.

Make the Dressing

In a separate small bowl, mix together 3 tablespoons white vinegar, 2 tablespoons lime juice, 2 tablespoons Thai fish sauce, 1/2 cup sugar equivalent from a substitute, 1/2 teaspoon freshly grated ginger and 1/2 teaspoon Asian chili sauce such as Sriracha or other hot sauce.

 

Assemble the Salad

Toss the salad ingredients with the dressing, making sure the ingredients are coated nicely. Refrigerate until ready to serve.

 

Serve in one large bowl or on separate dinner plates garnished with a total of 1/4 cup chopped peanuts, minute leaves and cilantro leaves.

Nutritional Information: Each of 4 servings (including peanut garnish) has 8 grams effective carbohydrate plus 7 grams fiber, 42 grams protein and 297 calories.

 

More Asian-Inspired Low-Carb Chicken Dishes

Low-Carb Chinese Five-Spice Chicken Recipe: This dish can be grilled or baked and the five-spice blend in the ingredient list can be found at most supermarkets.

 

Low-Carb Asian Noodles with Pork Recipe: This recipes uses shirataki noodles or tofu noodles, as both are low in carbs. Chicken can be used in place of the pork here, if desired.

 

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