Both my son and I are ill with TBD. I'm an avid cook and amateur herbalist, and I'm starting this thread for all of us to share our tips, recipes, favorite snacks, etc. for optimizing nutritional approaches to healing.
Tonight I am making the following the dinner: local, grassfed organic lamb chops with parsley/cilantro pesto, baked japanese sweet potatoes, and sliced organic tomato with sliced avocado.
This meal provides a load of nutrient dense food. I thought I'd share the recipe for the pesto.
Cilantro/Parsley Pesto:
half a bunch each of parsley and cilantro 1/2 cup walnuts 2 large garlic cloves 1/4 c. peanut or olive oil 1 TB. sesame oil 2 TB. lemon or lime juice water to get consistency right salt to taste
Use blender or food processor until at desired consistency. Can be used with meat, as a flavor booster in soup, on salads, as a sandwich spread.
Enjoy!
Susie
Posted by Susie R (Member # 30780) on :
I am really doing what I can, nutritionally.
Breakfast this morning: an organic green salad with lacto-fermented ginger carrots, lacto-fermented red cabbage, cilantro pesto for a dressings, a sprinkle of pine nuts. I will have some gluten-free baked oatmeal along with that.
Tonight's dinner will be wild caught salmon baked with the cilantro pesto; organic kale sauteed in olive oil with raisins and pine nuts; and for dessert----organic berries topped with real whipped cream.
If I get hungry midday, I will have some homemade chicken soup with veggies.
RECIPE OF THE DAY----KALE WITH PINE NUTS AND RAISINS
1 bunch lacinato or dinosaur kale, chopped 1/2 large onion, chopped 3 garlic cloves, minced a small handful of raisins 2 TB. toasted pine nuts olive oil salt and pepper to taste
Heat extra virgin olive oil in a good pan. Add onions and cook over medium-high heat until soft and golden, but not brown. Add garlic, cook for 1 minute, stirring. Add the chopped kale and raisins and cook, stirring constantly. If needed, add a TB of water at a time to keep kale cooking without sticking. When tender, season to taste with salt and pepper, and scatter toasted pine nuts on top.
Loaded with good stuff.
Susie
Posted by Susie R (Member # 30780) on :
Went to the farmer's market this morning. I came home with 2 dozen free range eggs, carrots, kale, lettuce, plums, tomatoes, a purple bell pepper, onions, and a large white daikon radish.
I have a nice grassfed organic skirt steak defrosting.
I think I will make an Asian marinade for the steak, and do a stirfry with the radish, onion, carrots, and pepper, and serve this over brown rice.
ASIAN MARINADE FOR MEAT OR FOWL:
4 TB. olive oil 1 TB. sesame oil 2 tsp. white rice vinegar 1 tsp. honey 1 TB. soy sauce a few slices of garlic close a few slices of onion or scallion
Marinate meat in liquid for several hours up to overnight. Slice thinly and stirfry with veggies. YUM!
To your health, Susie
Share a recipe or nutrition tip!
Posted by twicebitten (Member # 5412) on :
these sound like great meals. I wish there was a farmers market closer than 1 hour away from me. SO much.
Posted by glm1111 (Member # 16556) on :
Susie,
These recipes sound GREAT! What time is dinner?
Gael
Posted by Susie R (Member # 30780) on :
Thanks, Gael!
A tip if you love oatmeal.
Buy gluten free steel cut oats (findable in health food stores).
Rinse well with filtered water, then place in a bowl with filtered water to cover. Add a TB. of whey (the liquid that separates out from yogurt) and cover and leave to soak overnight.
Drain, rinse, and cook the next morning. Soaking grains in water with a bit of whey from yogurt neutralizes phytic acid (an anti-nutrient) and makes the oats more digestible.
I ain't giving up my oatmeal!
Susie
Posted by skies (Member # 28064) on :
Thanks for the recipes! I love pesto, maybe I'll give that one a try.
I don't eat too much in the way of grains, but I have had the steel cut oats..they were Bob's Red Mill brand. They were good! A much better choice than regular oatmeal if you are able to include grains/carbs in your diet.
Posted by glm1111 (Member # 16556) on :
Thanks Susie
Cinnamon is an antifungal and is good sprinkled on the oats also.
Gael
Posted by Susie R (Member # 30780) on :
Good morning!
This morning I am having a healing smoothie for breakfast.
1/2 c. frozen organic black raspberries 1 c. coconut water 1 small carrot handful of kale 2 TB. almond butter
Blend and drink! Alkalinizing, with amazing antioxidants, anti-infective phytochemicals, and healthy fats.
To your health, Susie
Posted by Carol in PA (Member # 5338) on :
As I was reading this post, I ate a bowl of Quaker Instant Oatmeal, with raisins, dates and walnuts.
I am such a slacker.
I've never even had pine nuts.
Posted by Susie R (Member # 30780) on :
Oh, Carol...I'm a just a foodie from way back. Now I'm putting my foodie-ness to use in healing, researching healing diets, etc. It's just what I do.
I love Lancaster....lots of good fresh food available in your neck of the woods.
I cook from scratch as much as possible, within budget constraints. I'm limited by fatigue. I used to make noodles but have not done that for quite a while.
Posted by Dogsandcats (Member # 28544) on :
Carol.....we are kindred spirits.
I am a slacker.
I do make smoothies with good stuff.....an attempt anyway. Just depends on what " good " is! Yum.
Posted by Susie R (Member # 30780) on :
Carol, I am familiar with Weston Price, I have read NUTRITION AND PHYSICAL DEGENERATION. Like I said, I've been a foodie/herbalist/natural foods person for a long time.
Today, I've eaten the same thing for breakfast and lunch: LEFTOVERS!
Last night, I made a batch of brown rice and lentils. I sauteed onion, garlic, sweet and hot peppers, middle eastern spice mix along with some kale, then mixed it with the rice and lentils. Topped with a few toasted pine nuts (there they are again!) and a dab of yogurt, it was yummy. So I ate that for breakfast and lunch.
RECIPE: Pottage with Kale
1 large onion, chopped 3 cloves of garlic 1 bell pepper 1 hot pepper, if desired spice mix of cinnamon, cumin, and ground coriander salt to taste 1 bunch kale, chopped
1 c. brown rice, cooked in 1 3/4c. water until tender 1 c. lentils, cooked until tender but not mushy
2 eggs, scrambled, cooked thin and sliced into ribbons
Saute the onion, garlic, peppers and spices in olive oil until tender. Add kale and a TB. or two of water and cook until kale is tender. Add saute mixture to lentil/rice mixture. Top with egg ribbons and pine nuts. Salt to taste.
Susie
Posted by Susie R (Member # 30780) on :
Simple dinner tonight.
Chicken breasts, panfried. Topped with a salsa made from chopped tomato, avocado, parsley, and mango with a drizzle of sesame oil and some lime juice. Easy, tasty.
I'm wiped out now, though. Feel like there's an ice pick through my head.
Susie
Posted by Susie R (Member # 30780) on :
Tonight I'm too tired to do anything other than order wings and pizza.
Oh, well. I will choose to be grateful that I can afford to order out!
Susie
Posted by Susie R (Member # 30780) on :
B: sauteed greens and a couple free range organic eggs.
Since I have just also been diagnosed with a local, non-invasive breast cancer, I am even more determined to support my immune system with diet. Here's my shopping list for today:
Here's some recipes from Tropical Traditions that I just found. (www.tropicaltraditions.com) I haven't tried them yet.
Gluten Free Pumpkin Spice Cookies
Servings: 48 Preparation Time: 10 minutes
1 cup pumpkin purree 6 tablespoons flax seed meal 1 teaspoon xanthan gum (or corn starch or 1/2 teaspoon glucommanan) 2 tablespoons apple cider vinegar 2 teaspoons vanilla 1/2 teaspoon salt 1/2 cup honey (or equivalant sweetner) 1/2 cup coconut oil, melted 2 teaspoon cinnamon 1/2 teaspoon ginger 1/2 teaspoon nutmeg 1/4 teaspoon ground cloves 2 cup almond meal 1 cup coconut flour 2 teaspoons baking soda 2 teaspoons baking powder Icing:
1 cup Coconut Cream Concentrate 1/4 cup honey (or equivalant sweetner0 Pre-heat oven to 350 degrees F. In a mixer blend together pumpkin, flax seed meal, xanthan gum, apple cider vinegar, vanilla, salt, honey, coconut oil, and spices.
In a separate bowl combine almond meal, coconut flour, baking soda, and baking powder. Add flour mixture to pumpkin mixture and blend well.
Roll Tbsp size balls and flatten with hands. The dough will not spread while baking. Place on cookie sheet lined with parchment paper and bake for 8 to 10 minutes. Cool on wire rack or paper towel.
Icing:
Carefully soften coconut cream concentrate in a small sauce pan over low heat. It will burn quickly so stir constantly. Add honey. Place a 1/2 tsp of icing on each cookie. It will be the consistency of play dough. With your fingers press out the dough to the edges of the cookie.
Recipe submitted by Lisa, Marietta, GA
Chocolate Coconut Clusters
Servings: approximately 36 Preparation Time: 30 minutes
1 heaping cup dried, unsweetened coconut Powdered stevia extract 2-4 tablespoons water Sweetner equivalant to 2 cups sugar 1/2 cup coconut milk 4 tablespoons coconut cream concentrate 4 tablespoons coconut oil 3 tablespoons cocoa powder, sifted to remove lumps 1 teaspoon salt 3 1/2 cups gluten-free dry quick oats 1 teaspoon vanilla 1/2 cup walnuts or pecans Measure the coconut and stir in stevia extract to your own taste. I use about 1/16th teaspoon of a concentrated powdered extract, but if you are using a liquid extract or packets you may want to use more.
Rehydrate the dried coconut by stirring in 2-4 tablespoons water then allow it to sit and become fluffy.
In a medium saucepan, bring the sweetner, coconut milk, coconut cream concentrate, coconut oil, cocoa, and salt to a boil. Stir in the rehydrated coconut, oats, and vanilla and nuts. Drop by heaping teaspoon on a waxed paper-lined cookie sheet and refrigerate.
These delicious cookies should be stored in the fridge or freezer, as the coconut oil will melt on warm days!
Recipe submitted by Julie, Houston, TX
Posted by Susie R (Member # 30780) on :
Sounds GREAT thanks for sharing! I have seen coconut cream in my health food store, just never knew what to do with it!
Went out for dinner tonight. Had calamari, crab legs, veggies and rice.
I don't know if anyone's tried Bubbe's lacto fermented pickles but they are really good. I'm addicted to the pickle juice. I'm going to sip some now.
1 to 2 pounds bulk breakfast sausage* 1/2 medium onion 1/2 cup mushrooms (optional)
1 can chicken broth 2 chicken bouillon cubes** dissolved in two cups hot water 1 can pumpkin (~15 oz.)
(Seasonings are approximate, use more or less for your taste) 1 1/2 teaspoon oregano or Italian seasoning 1 teaspoon garlic powder 1 tablespoon dried parsley Salt & pepper
1/2 to 1 cup heavy whipping cream (for no dairy, try coconut milk or plain almond???)
Brown sausage and add onions. Saut� until onions are translucent. Add mushrooms, if desired. Add broth, bouillon, and pumpkin. Add seasonings. Simmer on low for 15 to 20 minutes. Turn off heat, stir in cream until you like the color and consistency.
*I have used all kinds of sausage - bulk, link, Italian, Polish, bratwurst, chicken/apple, buffalo garlic, etc. Each kind of sausage gives a little different flavor, but it's all good.
**I no longer use bullion cubes because of the MSG. I use a good chicken stock instead.
Posted by RubyJ (Member # 28711) on :
Hey, Alice, I know what you mean. I have hundreds of good low carb recipes, but I don't always have the energy to cook.
Some tips: Eggs - I always have hard boiled eggs in the fridge. Quick, easy, perfect protein.
rotisserie chicken - already cooked, available at many grocery stores. Just make sure to check the ingredients. I almost bought one at WalMart one time, it had 20 ingredients and the second one after chicken was wheat!! Why wheat in a baked chicken??
When you do have a little energy, make up a big pot of soup or stew or chile, then freeze in small portions.
Posted by JeniferM (Member # 31996) on :
I saw this at FoodNetwork's Hungry Girl show and it turned out really good. It was one of those easy "toss it all in and cook" recipes:
Ingredients: 1 1/2 lbs. raw boneless skinless lean chicken breasts, halved 1/2 tsp. salt, divided 1/8 tsp. black pepper 1 small onion, finely diced 2 carrots, chopped 2 cups dry coleslaw mix Two 14.5-oz. cans (about 3 1/2 cups) fat-free chicken broth One 15-oz. can cannellini (white kidney) beans, drained and rinsed One 14.5-oz. can stewed tomatoes (not drained) 1 cup frozen peas 1/2 tsp. fresh thyme 1 bay leaf
Directions: Evenly season chicken with 1/4 tsp. salt and the pepper. Place all ingredients in the crock pot and stir. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until chicken is fully cooked.
Remove and discard the bay leaf. Remove the chicken and place in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot and stir into the soup.
Season with remaining 1/4 tsp. salt.
MAKES 10 SERVINGS
-------------- Additional note by Jenifer... once it's done, I then dish it up into those round ziplock containers with the screw on lid and freeze them. I then will grab one on my way out to work to reheat at lunch time. Heck, on long days, I'll grab 2 of them to keep me from hitting the vending machine.
Oh, and I had my crockpot on high and it took 6 hours to cook. I need a new crockpot :-) If the chicken breast won't pull apart easily after the 3 to 4 hours, then let it cook longer.
And I rinsed the beans before throwing them in. And I used dried thyme because I didn't have any fresh. Still turned out great.
Posted by twicebitten (Member # 5412) on :
I can't wait to try the hungry chick soup! sounds delicious. Love using the crock pot. My hubby always groans when he see's I'm using it..not sure why, but he says everything tastes the same that is cooked in it..weird. I don't think so. But, I just remind him, he should be grateful he has a meal prepared for him at all, as there are days it becomes a real struggle for me to prepare anything and the crock pot helps with that.
Posted by JeniferM (Member # 31996) on :
Oh, here's another recipe that turned out great - even my significant other like it, but then he does like mushrooms. I just tried it last night. It has the word "glaze" in the title, but mine definitely didn't turn out like a glaze. It turned out like cooked chicken with a side of mushrooms. And I discovered that chopping hazelnuts isn't easy since they're round. They kept shooting off to the side. There must be an easier way of doing that.
Recipe Name: Chicken with Rosemary and Mushroom Glaze
Ingredients:
4 boneless, skinless chicken breasts (4 oz each) 4 tablespoons olive oil 2 cups sliced mushrooms 2 cloves garlic, minced 2 tsp fresh rosemary leaves or 2 tsp dried rosemary 2 tsp hazelnuts, chopped salt and pepper to taste
Directions:
1.Fully cook chicken breasts, either in a Foreman Grill or cut into pieces and cook on the stove with a small amount of oil.
2.Add oil, rosemary, hazelnuts, garlic, salt and pepper to a pan on medium high heat. Simmer together for 5 minutes.
3.Add the mushrooms and cook for another 3 minutes or until mushrooms are browned.
4.Poor oil mixture over chicken and enjoy.
Posted by penguingirl (Member # 28688) on :
Here is a butternut squash soup I made the other day that was great! I had a lot of carrots so I added a few in there too - that was my only variation. I didn't have any Astragalus root though.. I don't know where I would find that in the market?
I used homemade chicken broth.
Serves 4 to 6 This immune-boosting soup is made with a virtual garden of powerful ingredients that contain beneficial nutrients for your immune system.
Ingredients 1 small yellow onion, chopped 4 cloves garlic, sliced 1 tablespoon extra-virgin olive oil 1 teaspoon ground turmeric 8 fresh shiitake mushrooms, stemmed and sliced 4 cups low-sodium mushroom, vegetable or chicken broth 1 1/2 cups julienned fresh kale 1 cup cubed butternut squash 2 tablespoons grated fresh ginger 1/8 teaspoon cayenne pepper (optional) 6 thin slices astragalus root (optional) Juice of 1 fresh lemon 1 teaspoon miso
Method In a sauce pot over medium-high heat, saute onion and garlic in oil 3 minutes. Add turmeric and mushrooms. Saute 2 minutes. Add broth, kale, squash, ginger, cayenne and astragalus. Bring to a boil, reduce heat, cover and simmer 15 minutes. Remove from heat and let cool slightly, add lemon juice and miso (adding miso when still very hot will diminish its probiotic benefits). Cover and let sit 5 minutes before serving.
Nutrition Per serving: 90 calories (5 from fat), 0.5 g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g total carbohydrate (6g dietary fiber, 5g sugar), 2g protein
Tags: Family Friendly, One Pot Meals, Dairy Free, High Fiber, Sugar Conscious
Posted by JAC (Member # 34240) on :
I just bought almond flour. I am in the mood to treat myself. Does anyone have a recipe for a biscuit or desert made with almond flour.
It was expensive, $6.00 for 3 cups. Thats all I have if you have a recipe for that amount of flour I am hungry for it!
Thank you in advance Posted by JeniferM (Member # 31996) on :
This isn't a dessert recipe, but the almond flour is actually really good in place of regular flour on fried chicken.
Ingredients: Bone-in chicken parts (whichever parts you like best) Almond flour (or almond meal, either one) Garlic powder Salt Oil you can tolerate
Directions:
Preheat your oven to 425 degrees.
In an oven safe pan (or multiple pans depending on how much chicken you're cooking) spread an even layer of oil along the bottom of the pan.
Place the pan(s) in the oven until the pans are hot.
Take the pan out of the oven and set it on a heat resistant surface.
Pour some of the flour into a large bowl.
One by one, grab a chicken piece and rub it around in the flour so that it covers the chicken piece on both sides.
Sprinkle salt over the bottom, and the top, of the chicken piece.
Sprinkle garlic powder over the top of the chicken piece.
Place the chicken piece SKIN SIDE DOWN in the butter/oil in the pan.
Repeat for each piece.
When all of the chicken is in the pan, put the pan in the oven.
Cook for 30 minutes. Turn over the chicken pieces.
Cook another 30 minutes or until done. You'll want to keep an eye on the chicken when it gets close to done time as the flour might burn a bit if cooked too long.
Posted by skies (Member # 28064) on :
JAC--
You can try this recipe.. I made it once, and it was pretty good.. quite dense, but tasty. I leave out the agave nectar b/c of the sugar and just add a little stevia instead:
Gluten Free Simple Bread:
2 1/2 cups blanched almond flour 1/2 teaspoon celtic sea salt 1/2 teaspoon baking soda 3 eggs 1 tablespoon agave nectar (I leave this out) 1/2 teaspoon apple cider vinegar
1.In a large bowl, combine almond flour, salt and baking soda
2.In a medium bowl, whisk the eggs, then add agave and vinegar
3.Stir wet ingredients into dry
4.Scoop batter into a well greased 6.5 x 4 inch baby loaf pan
5.Bake at 300� for 45-55 minutes on bottom rack of oven; until a knife comes out clean
6.Cool and serve
Makes 1 loaf (about 12 slices) This low carb, high protein, gluten free bread is a cinch to make. It is especially tasty toasted with a smear of creamy roasted almond butter.
Posted by skies (Member # 28064) on :
And Jenifer is right... almond flour is so tasty as a substitute for breading on chicken.
A while back my husband and I cut some chicken breast into strips and used almond flour to bread it-- we seasoned it ourselves with garlic powder, sea salt, pepper, and dried basil. We then pan fried the strips in some extra virgin olive oil. Very tasty!
Posted by JAC (Member # 34240) on :
Guys that sounds great now I am hungry!
Posted by Lymetoo (Member # 743) on :
Why the apple cider vinegar? Any substitutions??
May I substitute any other flours for the almond flour?? (equal amounts?)
Posted by skies (Member # 28064) on :
I don't know why it has apple cider vinegar. It's a recipe I found online. I certainly don't taste any vinegar when I eat that bread, it's a pretty small amount.
Perhaps coconut flour can be substituted?? I also have a recipe for coconut/flax bread and coconut flour muffins.. Not sure if you can eat those..I haven't tried these recipes yet, but they sound good. When I get some extra energy I plan on trying both.
Let me know if you want the recipes.
Posted by Phil E (Member # 34536) on :
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Why wheat in a baked chicken??