Foods, Health and Disease, Lifestyle, Uncategorized

Crock pot Low-Carb and Gluten-Free Coq au Vin

Crock pot Low-Carb and Gluten-Free Coq au Vin

 

This tasty crock-pot or stove top coq au vin (chicken in red wine) recipe is low in carbohydrates and high in protein. It is a gluten-free and dairy-free dish that can be a one-pot meal, served with a green salad or steamed or roasted vegetables.

This is an excellent recipe through the winter months, starting it in the slow cooker in the morning so it is ready when you return home for dinner. It pairs well with sides of winter vegetables such as Brussels sprouts and broccoli. But if you are eating very low-carb, be sure to select the vegetables that are lower in carbohydrates. Carrot is often included in classic coq au vin, but is eliminated here because it is a root vegetable that is higher in carbohydrates.

If you are eliminating gluten, be sure to check that the chicken broth you use is gluten-free. Some brands may add gluten-containing ingredients such as wheat, but many are labeled as gluten-free for your convenience. Use real bacon bits or make your own crumbled bacon. If you use imitation bacon bits made from soy protein, ensure that they are labeled as gluten-free.

Cornstarch contributes most of the carbohydrate grams in this recipes. Most brands of cornstarch, including Argo and Clabber Girl, are gluten-free. Cornstarch is a common thickening agent used in gluten-free and dairy-free cooking.

Nutrition: Approximately 200 calories per serving, 34 grams protein, 2 grams fat, 3 grams carbohydrate.

Makes 6 servings

Chicken in Wine and Mushroom Sauce

 

Ingredients

  • 6 (5-ounce) boneless skinless chicken breasts (or equivalent amount of boneless skinless chicken tenders)
  • 1 1/2 cup chicken broth (fat-free and gluten free)
  • 3/4 cup red wine
  • 4 ounces mushrooms (sliced)
  • 8 pearl onions (or 1 cup of chopped green onions)
  • 1/2 teaspoon bacon bits (or artificial bacon bits)
  • 1 teaspoon dried thyme
  • 2 teaspoons cornstarch
  • 2 tablespoons cold water
  • salt and pepper to taste

Preparation

  • Crock-pot method: Place the chicken, chicken broth, wine, mushrooms, bacon bits, and thyme in a crock-pot on low for 4 to 8 hours.
  • Stove top method: In a large, deep saucepan, pot, or dutch oven, place the chicken, chicken broth, wine, mushrooms, bacon bits, and thyme and bring to a boil and then simmer for 15 to 20 minutes until the chicken is cooked through but still tender.
  • Remove the chicken, potatoes, and most of the mushrooms, keeping the liquid in the pan or crock-pot. If using a crock-pot, turn the crock-pot up to high.
  • In a cup, mix the cornstarch and cold water, then add it to the reserved liquid and stir.
  • Bring to a boil with stirring and cook the sauce until thickened. Season with salt and pepper as desired.
  • Serve each breast with one-sixth of the sauce.

Serving Suggestions and Notes

Serve with sides of steamed or roasted vegetables. Green vegetables such as broccoli, roasted Brussels sprouts, or snow peas make a colorful and appealing plate. If you prefer to serve it with a fresh salad, that makes a nice change of textures through the meal.

What you serve with this dish is very accommodating of different dietary needs. If you are eating gluten-free and are less concerned about carbs, you can enjoy this dish with rice or a potato to sop up the tasty sauce. Guests who are not concerned with gluten or carbs may enjoy this dish with a dinner roll as well.

Refrigerate any leftovers. You can enjoy leftovers for lunch or dinner the next day. Reheat them in the microwave for one minute or more per serving, until hot. The sauce may remain gel-shaped and less appealing in appearance, so it’s best for personal enjoyment rather than serving to guests or picky eaters.

You can freeze leftovers for later use, with the same caveat that the sauce may not be visually appealing once reheated.

 

Variations

If you are not aiming to reduce carbs, you can add 1 pound baby potatoes or potatoes cut into 1-inch cubes. Cook these with the chicken and other ingredients. This adds carbohydrates and calories but makes it into more of a traditional complete meal.

If you or your family or guests have an onion food allergy, you can leave them out. Fennel is a good substitute.

If you are using frozen chicken breasts or tenders, allow them to thaw in the refrigerator before adding them, especially if using the crock pot method. The frozen chicken might keep the temperature lower in the crock-pot for long enough for bacteria to grow.

 

 

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Foods, Uncategorized

Cauliflower Crust Pizza

cauliflower crust pizza

 

Cauliflower Crust Pizza

Ingredients

 

Pizza:

1 medium head cauliflower, cut into florets

1/4 cup grated Parmesan

1 teaspoon Italian seasoning

1/4 teaspoon kosher salt

1 large egg

2 cups freshly grated mozzarella

1/4 cup Spicy Pizza Sauce, recipe follows

Fresh basil leaves, for garnish

Salad:

4 cups baby greens

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Kosher salt and freshly ground black pepper

Parmesan shavings, for topping

 

Spicy Pizza Sauce:

1 to 2 tablespoons olive oil

3 cloves garlic, minced

1 medium onion, finely chopped

1/2 cup chicken broth

Three 15-ounce cans crushed tomatoes

1 tablespoon brown sugar

1 teaspoon red pepper flakes

Kosher salt and freshly ground black pepper

 

 

Directions:

For the pizza: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

 

Pulse the cauliflower florets in a food processor to a fine snowy powder (you should have about 2 1/2 cups). Transfer the processed cauliflower to a microwave-safe bowl and cover. Microwave until soft, 4 to 6 minutes. Transfer to a clean, dry kitchen towel and allow to cool.

 

When cool enough to handle, wrap the cauliflower in the towel and wring out as much moisture as possible, transferring to a second towel if necessary. In a large bowl, stir together the cauliflower, Parmesan, Italian seasoning, salt, egg and 1 cup of the mozzarella until well combined. Transfer to the prepared baking sheet and press into a 10-inch round. Bake until golden, 10 to 15 minutes.

 

Remove the crust from the oven and top with the Spicy Pizza Sauce and remaining 1 cup mozzarella. Bake until the cheese is melted and bubbly, 10 minutes more. Garnish with fresh basil leaves just before serving.

 

For the salad: Meanwhile, add the greens to a large bowl. Whisk together the olive oil, baslsamic and salt and pepper to taste in a measuring cup. Pour over the greens and toss. Top with Parmesan shavings.

 

Spicy Pizza Sauce:

Heat a pan over medium-high heat until hot. Add a tablespoon or so of olive oil, throw in the garlic and chopped onions and give them a stir. Cook until the onions are soft, 4 to 5 minutes. Add the chicken broth, whisking to deglaze the bottom of the pan. Cook until the liquid reduces by half. Add the crushed tomatoes and stir to combine. Add the brown sugar, red pepper flakes and salt and pepper to taste and stir. Bring to a simmer, reduce the heat to low and simmer for 30 minutes. Let cool, then puree the sauce.

 

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Foods, Uncategorized

Almonds Reduce Belly Fat with recipe

almondsroasted

 

Almonds Reduce Belly Fat

 

Replacing a high carb snack each day with a handful of almonds ( about 1.5 ounces) reduces belly fat.

 

For 12 weeks, researchers at Penn State University gave overweight volunteers with high cholesterol identical diets, with one exception – one group got a daily snack of almonds while a second group got a banana muffin snack equal in calories.

 

The almond snack reduced total cholesterol, including LDL (bad) cholesterol when compared to the muffin, and also significantly reduced belly fat.

 

Research found that substituting almonds for a high carbohydrate snack improved numerous heart health risk factors, including the new finding that eating almonds reduced belly fat.

 

People with chronic high cholesterol levels, need to be tested for thyroid problems also.  Almonds have been shown to work with thyroid problems also.

 

Gluten Free Honey Roasted Almonds  (Gluten Free, Dairy Free)

 

Ingredients:

2 cups raw whole almonds

1/4 cup sugar (I used evaporated cane juice sugar)

1/2 tsp sea salt

2 Tbsp honey

2 Tbsp water

1 Tbsp coconut oil

 

Directions:

Preheat your oven to 350 degrees F.

Mix the sugar and salt together in a small bowl and set aside.

Rinse the almonds and spread out on a cookie sheet. Bake 12 minutes (stirring every few minutes and watch careful not to burn them.) Set aside.

In a saucepan melt the honey, oil, and water together until it boils. Add the almonds and stir continuously for about 5 minutes.

You can either sprinkle the salt and sugar mixture on top of the almonds or you can stir the almonds into the mixture. Spread the almonds so they are not touching out on wax paper to cool completely. Store in an airtight container for up to 3 weeks.

 

 

 

 

 

If you need assistance in reversing this problem, Health and Wellness Associates is here to help you.

 

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Diets and Weight Loss, Foods, Uncategorized

Berries and Coconut Whip Cream

berries-coconut-cream

Berries and Coconut Whip Cream

 

Is it good for YOU?

 

Try bringing berries into your regular diet if you have any illness or symptom, including high cholesterol, ovarian cysts, irregular menstruation, brain cancer, amyotrophic lateral sclerosis (ALS), stroke, Parkinson’s disease, Alzheimer’s disease, dementia, attention-deficit/hyperactivity disorder (ADHD), autism, encephalitis, epilepsy, Huntington’s disease, narcolepsy, osteomyelitis, Tourette’s syndrome, cerebral palsy, multiple sclerosis (MS), atherosclerosis, heart disease, ovarian cancer, atrial fibrillation, prostate cancer, polycystic ovarian syndrome (PCOS), mystery infertility, endometriosis, obsessive-compulsive disorder (OCD), acne, weight gain, bladder infections, fibroids, hypoglycemia, psoriasis, adenomas, edema, thyroid nodules, hot flashes, sensations of humming or vibration in the body, headaches, nerve pain; mineral deficiencies, frozen shoulder, panic attacks, phobias, brain lesions, jaw pain, anxiousness, scar tissue, Candida overgrowth, back pain and if you are female.

 

As you eat berries, reflect on the abundance of berries available year-round and how they grow on bushes low to the ground so we can easily pick them and share in them with animals also in need of nourishment. The selfless nature of berries help us to also become more generous, kind, and selfless in turn.

 

Beautiful and enticing, these berries-and-cream bowls are perfect for brunch, entertaining, or dessert. The coconut milk whips into a cloud of light, fluffy whipped cream, and the hint of ginger and lemon zest completes the dish. Enjoy impressing those you love with these beautiful berry bowls.

berriesandcoconutwhip2

Berries and Coconut Whip Cream

Gluten free

Ingredients:

 

1 cup blueberries

1 cup blackberries

1 cup raspberries

1 cup strawberries

2 x 13.5-ounce cans full-fat coconut milk, refrigerated

¼ teaspoon grated ginger

1 teaspoon maple syrup

Lemon juice (from about ¼ lemon)

1 2-inch piece vanilla bean pod, split lengthwise

1 teaspoon lemon zest

4 leaves fresh mint, minced

Preparation:

 

Rinse the berries, mix them together, and divide them evenly into 2 bowls. Open the cans of coconut milk, being careful not to shake them. Coconut milk naturally separates in the can, leaving a thick, heavy layer on top. Scoop out the solid cream from each can and place it in a small mixing bowl. (You will need ½ cup of cream.) Discard the thin liquid that remains. Using a fork, whisk together the coconut cream, ginger, maple syrup, lemon juice, and the scraped seeds from the vanilla bean pod. Whisk until the mixture is well combined and smooth. Scoop a generous dollop of cream over the berries in each bowl. Top with the lemon zest and mint.

 

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Foods, Uncategorized

Homemade Kit Kat Bars

homemadekitkatbars2

Best Homemade Kit Kat Bars

 

Homemade Paleo Kit Kats that are gluten-, dairy- and refined sugar-free. Now you can have your candy and eat it too!

With a buttery, coconut-based crust reminiscent of a shortbread cookie, a sweet, gooey caramel sauce in the middle and rich dark chocolate on top, these magical bars come together in one delicious crunch! Chewy and crispy all in one bite!

Now these bars do take a little elbow grease to make; however, each layer is pretty simple. Just be sure to follow the method in the instructions carefully. But I guarantee these decadent treats are worth the wait.

 

 

Homemade Kit Kat Bar Recipe

 

With a buttery, coconut-based crust reminiscent of a shortbread cookie, a sweet, gooey caramel sauce in the middle and rich dark chocolate on top, these magical bars come together in one delicious crunch!

 

Ingredients

 

For the crust layer:

 

1 cup coconut flour

½ cup coconut oil, melted

3 tablespoons raw, organic honey

 

For the caramel sauce layer:

1 cup dates, pitted and soaked in water

1 tablespoon unsweetened coconut milk

1 teaspoon vanilla extract

1 tablespoon coconut oil, melted

For the chocolate layer:

 

½ cup dark chocolate

½ teaspoon coconut oil, melted

Instructions

 

Place dates in a large bowl and fill with water to soften 1-2 hours.

Drain water from dates and set aside.

In a small bowl, combine melted coconut oil, honey, and coconut flour until it becomes a gooey mixture.

Place the dough in plastic wrap 20 minutes to set. Do not place in the refrigerator or the coconut oil will harden and separate from the dough.

While the dough settles, preheat oven to 350oF. Line a 9×5-inch loaf pan with parchment paper, allowing the paper to hang over the edges for easy removal.

Transfer the crust mixture to the pan and spread into an even layer into the corners of the pan.

Place crust in the oven to bake 10 minutes until slightly raised and browned. Cool the crust 30 minutes before proceeding.

Add all ingredients for the caramel layer in a blender, placing the dates in first. (Ideally, warm the dates first by placing them in an oven for around 5 minutes).

Blend on high until the ingredients are broken down and becomes a sticky, smooth mixture.

Spread the caramel sauce into an even layer over the crust. Place in refrigerator for 2 hours.

Once set, make the chocolate layer by melting chocolate and coconut oil in a small saucepan over low heat.

Spread the chocolate into an even layer over the bars. Place back in the refrigerator to set 1 hour.

Remove from the refrigerator and gently lift the bar out of the pan with the parchment paper and place on a hard surface. Slice into 12 bars using a large knife.

Pro Tip: When slicing the bars, be sure to slice the bars in one stroke versus rotating the blade front to back, as that will break the chocolate.

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Foods, Uncategorized

Apple Fritter, Gluten Free, Vegan, No Processed Sugar

applefritter

APPLE FRITTER (GLUTEN FREE, VEGAN, NO PROCESSED SUGAR)
• 3/4 cup gluten-free all purpose flour
• 1/4 cup coconut sugar
• 3/4 teaspoon Himalayan sea salt
• 1 1/2 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/3 cup milk of choice
• egg replacer for one egg or one egg
• 1 teaspoon vanilla
• 1 cup chopped apple
Glaze Ingredients:
• 2 cup coconut sugar
• 2 tbsp. arrowroot powder
• 1 1/2 tablespoon milk of choice
Apple Fritters Instructions:
1. Preheat oven to 300 degrees.
2. In pan over medium heat, heat enough coconut oil to fill one inch of the pan. (I use a small pan and make the fritters one at a time in order to not waste too much oil.
3. While oil is coming to heat, mix dry ingredients in one bowl and wet ingredients in a separate bowl.
4. Combine wet ingredients with dry ingredients and mix until smooth. Using a spatula, fold in apple until apples are covered with batter.
5. To test oil drop cold water into oil and oil should begin to pop when hot enough. Reduce heat to medium low.
6. Using hands, drop flattened or rounded fritter into oil and allow frying for about 3 minutes or until browned and flipping to other side.
7. Drain fritters on paper towel.
8. After all fritters are made and drained on paper towel, place in oven safe container and place in oven for 10 minutes.
9. In coffee grinder or Vitamix, powder coconut sugar and blend arrowroot powder into coconut sugar. Add milk and mix to make glaze.
10. Remove fritters from oven and when cool to touch, dip each side of fritter in glaze and return to baking pan to cool.
11. These fritters are delicious served warm.

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Diets and Weight Loss, Foods, Uncategorized

Jalapeno Popper Soup

jalapeno-popper-soup

 

Jalapeno Popper Soup (Low Carb & Gluten Free)

Serves: 4 servings

INGREDIENTS

4 slices raw bacon

4 oz cream cheese

½ cup heavy cream

2 cups water or chicken broth

2 Tbl salsa verde

½ tsp garlic powder

¾ cup shredded sharp cheddar cheese

¾ cup shredded monterey jack cheese

4 large jalapeno peppers

¼ tsp xanthan gum (optional)

INSTRUCTIONS

Cook the bacon in a medium saucepan until crisp – remove and chop for garnish and set aside. In the same pan, along with the bacon grease, add the heavy cream, water or broth, and cream cheese. Simmer gently, stirring often, until the cream cheese has melted and the liquid is smooth. Whisk in the garlic powder, salsa verde and shredded cheeses until completely incorporated. Meanwhile, wash the jalapenos and broil or grill them until softened and charred. Remove the skins and seeds and chop finely. Add to the soup and cook for about 5 minutes. Season with salt and pepper to taste. To thicken further, add the optional ¼ tsp of xanthan gum stirring until smooth. Remove from heat and serve garnished with chopped bacon.

NOTES

Aprrox. nutrition info per serving: 425 calories, 38g fat, 2.5g net carbs, 17g protein

 

Please share with family and loved ones.  If you have a health condition that you want to reverse and get healthy, call us.

 

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

Gluten Free: Almond Muffin in a Minute

almondmuffin..

Gluten Free :  Almond Muffin in a Minute

 

INGREDIENTS

 

1/4 cup Almond Meal Flour

1 tsp Sucralose Based Sweetener (Sugar Substitute)

1/4 tsp Baking Powder (Straight Phosphate, Double Acting)

1/8 tsp Salt

1/2 tsp Cinnamon  ( Saigon or Thai )

1 large Egg (Whole)

1 tsp Canola Vegetable Oil  ( I would try sesame or coconut oil)

 

DIRECTIONS

 

Place all dry ingredients in a coffee mug.  Stir to combine.

Add the egg and oil.  Stir until thoroughly combined.

Microwave for 1 minute. Use a knife if necessary to help remove the muffin from the cup, slice, butter, eat.

Note: Your MIM can be toasted once it’s cooked and topped with cream cheese if you like. Replace the cinnamon with other spices, sugar-free syrup or 1/2 tsp unsweetened cocoa (net carb count will be .2g higher).  Add a tablespoon of sour cream for a moister MIM.  Change the shape by making it in a bowl.

 

Please share with family and friends.  Call us if you need assistance with your healthcare needs.

 

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Foods

Flourless Pancake Recipre

flourlesspancakes

Flour-less Pancakes Recipe

Total Time: 15 minutes

Serves: 1

Ingredients:

  • 2 ripe bananas, mashed
  • 3 eggs
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • sea salt to taste
  • Ghee

Directions:

  1. Combine all ingredients in a bowl
  2. Pour batter into a pan with melted ghee over medium heat. Cook until small bubbles form and then flip.

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Foods, Health and Disease

Never Go Gluten Free Cold Turkey

gluten

Our

modern hybrid wheat varieties now pack up to 40 times more gluten than

traditional heirloom varieties and a whopping 1/3 of the US population is going

gluten free because of health-related wheat problems. Selective breeding,

hybridization and genetic modification have been used to “improve” wheat crop

yields and protein values. Around 105 million Americans are gluten free because

of allergies, sensitivities and intolerances to wheat, barley and rye gluten. A

growing body of evidence shows that up to 70% of the population suffers from

gluten intolerance or sensitivity. Simply going gluten-free has helped millions

recover from intestinal disease, neurological disorders, diabetes, heart

disease, arthritis, rashes and even schizophrenia.

NEVER:

Stop eating wheat immediately, at once or cold turkey!

People who have stopped eating wheat cold turkey, have ended in bad

results of seizures, mood disorders, disorinentation, making bad decision and

choices and a mass of intestinal problems, along with dementia or Alzheimers.

Contact us for information and a correct health care plan for YOU!

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