nutrition

Articles Tagged with: nutrition

Fusion Chili Recipe

Fusion Chili: The Healthy Comfort Food

When the weather is stormy, I always want to stay in and snuggle up with a bowl of something warm and delicious. Last week here in Southern California we had some much needed rainy days. I was hit with inspiration and decided to create a fusion chili recipe that is both delicious and provides a healthy balance of nutrition with a number of great medicinal benefits! This is one comfort-food recipe you can feel good about snuggling up with.

This is a bulk recipe that makes approximately 6-8 servings! It is great to make at the beginning of the week, eat half and freeze half for later. Always use organic ingredients whenever possible.

Health Benefits

Cleansing, anti-inflamitory, and good for dry skin.

Ingredients

2 16oz. jars marinara sauce
1c. cooked chick peas
1c. cooked black beans
1c. cooked split peas
1c. cooked red lentils
1tbsp chopped raw garlic
2tbsp turmeric
1tbsp cayenne pepper
1tbsp Himalayan salt
1-2tbsp red pepper flakes
2 large beets
1 small acorn squash
3/4 lb ground buffalo meat
3 chicken breasts (boneless and skinless)
1 1/2c. mushrooms
1/2 large onion
Handful of fresh cilantro
1 avocado
1-2tbsp coconut oil
Hot Sauce

Daiya shredded cheese is dairy free, made with coconut oil, and can also be substituted or any organic cashew cheese.

Directions

1) Preheat oven to 425 degrees.

2) On stove top in a frying pan that is lightly greased with the coconut oil cook the ground buffalo meat on a medium flame. Using a spoon break up the raw meat into smaller pieces and sauté it until cooked thoroughly. Remove from the pan and place to the side. Then chop the onion and sauté the onions in the same frying pan on medium heat, stir frequently. Remove from heat once lightly browned.

3) Place chicken breasts in a baking pan and place in the preheated oven. Place the whole acorn squash next to the pan directly on the oven rack. Bake for 15-20 minutes or until the chicken is no longer pink inside. Then remove the chicken and place to the side to cool. Turn up the oven temperature to 475 degrees and continue cooking the acorn squash for another 40 minutes or until soft in the center. Remove from heat and place to the side to cool.

4) Boil the beets in a pot until beets are soft (about 15-20 minutes), then drain and set them to the side to cool.

5) In a large pot mix all the pre-cooked beans/legumes and the 2 jars of marinara sauce. Turn flame on to medium. Add onions to the large pot. Slowly mix in the salt, Cayenne pepper, Turmeric, garlic, raw mushrooms, cooked ground buffalo and red pepper flakes. Stir well.

6) Slice the beets into small cubes and add to the large pot.

7) Using clean hands, shred the chicken breasts into tiny strips and then add to the large pot, stir in.

8) Taste the chili and decide how much heat you want to add, then starting SLOW add a bit of the hot sauce, stir and do another taste test before adding more. Repeat this a few times until the spice is to your liking.

9) Turn heat down to a low flame and cover the pot with the lid.

10) Once the acorn squash is done and cooled, cut it in half, scoop the seeds out into the trash and then using a large spoon scoop out the inside flesh of the squash and then add it to the chili. Stir well.

11) Cook for 15-30 minutes and remove from heat.

12) Slice avocado into thin strips.

13) When you are ready to serve, scoop into bowls, and place 3 avocado strips on top of the chili. Then add some fresh cilantro and 1-2 oz. of the Daiya cheese. ENJOY!

Mexican Scramble Recipe

Mexican Protein Scramble

I love eggs…well, let’s say that I love what eggs do for the body nutritionally speaking. But let’s get real…eggs can get boring! I am always trying to create new and eggs-cellent recipes! Here is a high protein and delicious twist for your morning eggs. Hope this helps you get out of your egg-rutt (if you are in one)!

This recipe provides a meal that is complete with proteins, healthy fats and carbohydrates that are low on the glycemic index (if you or someone you know struggles with diabetes please share this with them)

Ingredients

1 tbsp coconut oil
5 eggs (4 whites, whole egg)
1/2 cup cooked black beans
1/2 onion
1/4 cup shredded cheese
2 tbsp salsa
small handful cherry tomatoes
small handful fresh cilantro
Himalayan salt

Directions

Lightly grease skillet with coconut oil.
Dice onion and cook on medium heat until lightly browned and then remove the pan from the heat.
Crack 4 eggs into bowl and strain in egg whites, then add one whole egg. Beat. Sprinkle in the cheese. Add salt.
Cut cheery tomatoes in half and add into bowl. Tear the cilantro leaves into small pieces and put 1/2 into the bowl and leave the remaining half out to be used on top of egg scramble after it is cooked. Add black beans (that have been precooked). Mix and then pour into the flying pan.
Cook on low heat and using a spatula fold the eggs into each other as is cooks (every minute or two) until cooked thoroughly. Top with salsa and fresh cilantro…serve and enjoy!

Healthy Protein Powders

What are healthy protein powders?

Just because a protein powder is a supplement does not mean it has ingredients that are healthy or high quality. Here is a simple reference guide to what is good and what is not in protein powder supplements.

First lets get the ‘animal source versus plant source’ debate out of the way.

Plant based protein is fast digesting (too fast to deliver protein to the muscle over a period of time when and how it is needed…fast digesting proteins usually can not be absorbed and all be put to use by your body) and even more importantly DO NOT have the same amino acid profile that animal based protein has. So stick with either whey protein or egg white protein for your choice of protein powder!

Next, avoid all artificially sweetened protein supplements like the plague! Always choose protein supplements that are sweetened with stevia!

Always try to find organic, grass-fed whey for your whey protein supplements.

Here are the whey protein supplements that we recommend:

Tera’s Whey

Whey Factors

For egg-white protein, here is our top pick:

This is unflavored so you will want to mix it into a smoothie using a small amount of fruit and almond milk.

Buffalo Burger Recipe

Tahini Buffalo Burger with Black Rice, Kelp Noodles, and Seaweed!

Do you get bored of the same old healthy meals and think there is no way to break out of the box? Here is an easy, fun and really delicious way to spice up your healthy eating plan while adding much needed nutrients and antioxidants!

Food is the best medicine! Any time you can take preventive measures with your health I encourage it! Here’s one of my newest recipes that is not only yummy but also helps your body be and stay well!

Rich in antioxidants, nutrients such as iodine (supports thyroid function) and rich in omega acids, this recipe is a good one to cycle into your nutrition on a weekly basis.

Ingredients

Broccoli

1 cup black rice (heirloom)

2 tbsp tahini

2 tbsp miso dressing

3/4 lb organic, grass-fed ground buffalo

1 avocado

1 bag kelp noodles

6-8 oz. bag seaweed

1 free-range egg

Directions

Chop broccoli into small pieces.
Add broccoli to boiling water and cook until tender.
Drain broccoli and place in a large bowl.
Put ground buffalo into a bowl and crack the egg on top.
Mix using your hands.
Divide ground buffalo into four sections and use your hands to shape into patties
Lay each patty in a pan.
Cook on medium-high to desired doneness level.
Boil water on stove and add black rice. Allow to cook until rice is done.
Remove from heat and drain. Add rice to bowl.
Add kelp noodles, and seaweed to pot of hot water and cook on high for a few minutes (no need to bring to a boil, just warm them up. The less you cook them the better as they will retain more of their nutrients).
Drain and add to bowl with other ingredients (rice & broccoli).
Mix together.
Mix tahini and miso dressing together. Mix half of the sauce mixture together and put half to the side.
Slice avocado into 1/4 inch thick strips.
Dish out a serving of the rice, noodle and seaweed mixture onto a plate, place a cooked buffalo burger on top.
Add 1/2-1 tablespoon of the sauce to the top of the burger and then lay the avocado slices around or next to the burger.
Serve and enjoy!

This can also be made without the rice if you are doing a grain free diet; however, if you exclude rice we recommend you include an alternative fiber source like black beans to get in healthy starches!!!!

Recipe serves 4