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taco casserole

Taco Casserole And Shredded Cabbage Salad

by Uncategorized, ,
Casseroles are such a quick and easy solution to dinner. Especially when you have three children who all have after school activities in different parts of town and you spend most of your time running from place to place for drop offs and pick ups.
 
On days like that you certainly need a meal that is quick and easy to throw together. This taco casserole pairs well with a shredded cabbage salad.
 
I have been making this particular casserole for years. The original recipe came from a friend who was a co-leader for a Girl Scout troop. Over the years the recipe ingredients were modified and it became a family favorite. This latest version takes advantage of the multi-capabilities of an Instant Pot.
 
It may not look the prettiest, but it smells heavenly and tastes even better. Plus serving it in a bowl makes this a lot less messy than trying to eat a hard shell taco.
 

Easy Taco Casserole

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Ingredients
  

  • 2 tablespoons avocado oil
  • 1 pound ground meat
  • 1 small yellow onion, diced
  • 3 cloves of garlic, minced
  • 1 15-ounce can of organic refried beans
  • 1 15-ounce ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 1/2 cup bone broth
  • 2 teaspoons cumin
  • 1 teaspoon sea salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon ground black pepper
  • tortilla chips - for serving
  • toppings:

    grated cheese

    sour cream

    fresh cilantro, minced

Instructions
 

  • Set the instant pot to sauté and add 1 tablespoon avocado oil and ground meat
  • Cook, stirring regularly, until ground meat is completely cooked
  • Remove ground meat from instant pot and drain
  • Add 1 tablespoon avocado oil to the instant pot and sauté onion until slightly wilted and fragrant, about 2 minutes
  • Add garlic and sauté 1-2 minutes more
  • Add refried beans, diced tomatoes, tomato paste, and bone broth, stirring to combine well
  • Add seasoning and stir to combine well
  • Cover instant pot and Koch on slow cooker setting for 25 minutes
    Note: do not try to pressure cook this recipe as it does not have enough liquid and will burn
  • Serve over, crushed up tortilla chips and top with grated cheese, sour cream, and fresh cilantro
  • If you would prefer not to use the tortilla chips, you can serve this over a bowl of cooked rice
    Enjoy!

 

Shredded Cabbage Salad

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Ingredients
  

  • 2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 2 small carrots, peeled and shredded/grated
  • 1 small jicama, peeled and shredded/grated
  • 1 red bell pepper, diced
  • 1 small red onion, thinly sliced
  • juice of 2 limes
  • Generous drizzle of avocado oil
  • sea salt and pepper to taste
  • cilantro, diced for garnish

Instructions
 

  • Mix all ingredients together
  • Let sit for 20-30 minutes to allow flavors to combine
  • Toss again to re-incorporate liquid
  • Garnish with cilantro

 
avocado substitution

Replacing The Mighty Avocado

by produce, snacks, substitutions, Uncategorized, vegetables, wwme

Whether you have a general aversion to avocados or just an aversion to their cost — the price of avocados increased 125 percent in 2017 — you have plenty of healthy ingredient substitutions that not only save you money but diversify the taste and texture of a variety of dishes, guacamole included.

Guacamole

Don't let an avocado shortage slow down your guac game. For each avocado used in your guacamole recipe, substitute one cup of steamed, blended spring peas, organic edamame or chopped asparagus. Check out our recipe for Sweet Pea Guacamole below.

Sauces, Dips and Spreads

Avocados give sauces and soups a unique, creamy texture few ingredients can replicate. But that doesn't mean you can't get the same consistency without avocados–you just need to apply a little creativity.

  • Create the satisfying freshness of your favorite avocado dressing using Greek yogurt, cilantro, and an optional tablespoon or two of sour cream. For every avocado called for in the dressing recipe, substitute ½ cup Greek yogurt and 1 cup of loosely packed cilantro leaves (minced or processed in).
  • Hummus makes a great substitute for avocado dip on its own, but you can add an avocado-esque touch with a few extra ingredients. To every ½ cup of chickpea hummus, add ½ cup steamed organic edamame, ¼ cup loosely packed parsley leaves, ¼ cup basil or cilantro, 1 teaspoon of lime juice and 1 teaspoon of coconut oil.
  • Avocado toast went from fad to foodie staple almost overnight. Take the concept a step further with a clever, spreadable substitution, such as a chunky cashew spread. Soak cashews for a few hours and blend until coarse with a little water or stock and your secondary ingredients of choice, such as pesto, steamed squash, nutritional yeast, fresh herbs or chipotle peppers.

Salads

With their lush consistency and laid-back taste, avocados complement just about any salad. No avocados, no fear! Try sliced peaches (briefly steamed), seared artichoke hearts or farmers cheese (for creaminess) in your next salad for an exciting new texture.

Southwestern Food

Southwestern-style cuisine and avocados go hand-in-hand–they contrast the spiciness and hearty textures of tacos, salsa, corn salads and other rustic dishes beautifully. Next time you need avos in tacos or other Southwestern dishes but come up short, try roasted sweet potatoes, roasted chayote squash, queso fresco, roasted cauliflower or oven-fried plantains instead.

Sweet Pea Guacamole
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Ingredients
  1. • 2 cups (1 pound) shelled spring peas, steamed for 2 minutes and cooled to room temperature
  2. • 1 or 2 cloves garlic, roughly chopped
  3. • ½ cup cilantro leaves, loosely packed
  4. • ¼ cup mint leaves, loosely packed
  5. • 2 ½ tablespoons lime juice, freshly squeezed
  6. • 1 teaspoon lime zest
  7. • 1 tablespoon extra-virgin olive oil, plus a little more, if needed
  8. • ½ jalapeno pepper, seeded
  9. • ½ teaspoon sea or kosher salt, plus more to taste
  10. • Pinch of cumin
  11. • Pinch of crushed red pepper, plus more to taste
Instructions
  1. Add all the ingredients to a food processor and process until nearly smooth.
  2. Adjust the consistency and seasoning as needed with olive oil and kosher salt.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

 

Best Detoxifying Foods

Detox Your Body The Food Way

by health, vegetables,

It is no secret that we are surrounded by toxins. They're in the air we breathe and can be on food on our plates. Chemicals and heavy metals fill the environment around us in sometimes harmful quantities. But do you really need an expensive detox diet or cleanse?

Just about every media source from TV to the internet to magazine covers is telling us we need to detoxify. But cleansing your body isn't just about getting rid of the bad stuff. It's also an opportunity for you to take care of yourself, nurturing your body so you can look and feel your best.  It starts with a real food diet.  

Long-time readers will know that I encourage cleaning up the chemicals in your diet, eating whole foods, and the use of alkalizing beverages and foods. I am not a fan of painful detox methods, extreme caloric reduction, or detox methods that cause you to feel ill.  I believe you should not feel bad, physically or mentally, while trying to support your body during a cleanse.

It is possible to eat well and support your body and good health while adding detoxifying foods.  

This top ten list gives you my suggestions for foods and nutrients to add to your diet, plus links to delicious recipes:

Cilantro - an excellent and tasty way to cleanse the body, ridding it of heavy metal accumulation.

Cruciferous vegetables - broccoli, cauliflower, Brussels sprouts, kale, bok choy, cabbage, rutabaga, turnip, and radishes all support the liver which is important for detoxification.

Fiber - supports a healthy digestive system which in turn helps with elimination when transporting toxins out of the body.  Good fiber choices include beans, fresh ground flax seeds, and whole grains.

Folate - found in dark leafy greens, calves liver, lentils, beans, and asparagus, has been shown to help counter the effects of BPA in the system.

Garlic - high in sulfur garlic helps to dilate the blood vessels so they don't get blocked, it's also anti-inflammatory, anti-viral, and anti-bacterial.

Green tea - high in anti-oxidants it supports the liver and helps with hydration.

Lemons - have an alkalizing effect on the system, also add the juice to foods rich in iron to increase bio-availability.

Wheatgrass - an excellent detoxifier that is also high in vitamins, minerals, and amino acids.

Selenium - helps to rid the body of mercury while protecting against free radicals, found in codfish, tuna, egg yolks, beef, shiitake mushrooms, lamb, and Brazil nuts.

Water - pure, clean water helps to flush the body of toxins.

Carrageenan Causing Serious Health Problems

by additives, ingredients, labeling,

Is it the carrageenan from seaweed?

 

Have you ever had gut health issues after you've eaten something?  You know what I'm talking about, you eat a meal, and then after you eat, suddenly your belly starts to blow up or your gut starts to roil and it doesn't feel good. Maybe you start getting constipation or diarrhea.  A lot of people may think that it's due specifically to foods that they're eating. However, it's not just what you eat, it's what's in what you eat. Carrageenan is found in a lot of foods.

As a matter of fact, it appears in virtually every aisle of the grocery store. You can find it in lunchmeat, dairy products, beverages, ice cream, supplements, and more. When you're looking for it on the label, you will often most usually see it listed as carageenan. But sometimes it's listed as sea vegetable extract.  You need to aware of that when you’re reading the labels. 

 

Problems with carrageenan

 

As a food additive it can affect your gut because it pulls a lot of water into the intestines. This means if you're dehydrated, or if you're not drinking extra water to make up for that, you can potentially have gut health issues. It's tied to gastrointestinal inflammation and has even been shown to have a link to colon cancer. 

There are a number of studies out there showing the challenges of consuming carrageenan. One stated that all of the different isomers all the different structures of carageenan were found to induce colitis. And then carageenan-induced colitis was also found to be correlated to changes in the composition of our microbiome, the bacteria that live in our gut.  The challenge is that we need a healthy gut in order for us to be healthy. So if we're eating things that are changing our microbiome, that is going to have a downstream impact a long term effect on our health. We definitely don't want to do that. This particular study found that the results corroborated previous studies that showed that there are harmful gastrointestinal effects from consuming carageenan. 

The FDA continues to list carrageenan [kar-uh-gee-nuh n] as a Generally Recognized As Safe (GRAS) food additive despite decades of scientific studies proving that it causes gut inflammation, intestinal lesions, ulcerations and even malignant tumors. Many individuals who experience belly bloating, irritable bowel syndrome and inflammatory bowel disease notice a dramatic improvement in their symptoms after removing carrageenan from their diet. Continued consumption of carrageenan can cause chronic inflammation which is the root-cause of all chronic diseases, such as heart disease, stroke, diabetes, rheumatoid arthritis, Alzheimer’s, Parkinson’s, and even cancer.

A study done in 2012 by the University of Illinois at Chicago proved that the consumption of carrageenan contributes to diabetes as it impairs glucose tolerance and increases insulin resistance.

What is carrageenan?

 

The food industry extracts carrageenan from red seaweed using an ionic salt of alkali metals that washes out everything that will dissolve in water leaving behind the carrageenan and other insoluble matter like cellulose. This form is called “food-grade” or “undegraded” carrageenan. When processed with acid, carrageenan is degraded to a low molecular weight. This “degraded” carrageenan is not allowed to be used as a food additive due to its known harmful effects, but because it works so well at causing inflammation, scientists for drug companies often use it to induce inflammation in lab animals to test their anti-inflammatory drugs. The problem here is that when “undegraded” carrageenan hits our stomach acid, scientists are concerned that it may become degraded, exposing us to the toxic form of carrageenan.

Why is carrageenan in our food?

The food industry uses carrageenan as a thickener in non-fat and low-fat foods, as a stabilizer in beverages that naturally separate, as a binder in low-sodium and low-fat deli meat and to improve tenderness and maintain juiciness in pre-cooked poultry. It’s found in many processed foods, even in organic food! Below are examples of products and a few brand names commonly containing carrageenan. For a more extensive list of brand names with and without carrageenan, see The Cornucopia Institute’s Shopping Guide to Avoiding Foods with Carrageenan.

Products Commonly Containing Carrageenan
Dairy Products
Non-Dairy Products
Processed Foods
Infant Formulas
  • Chocolate milk
  • Cottage cheese
  • Cream
  • Eggnog
  • Ice cream
  • Frozen desserts
  • Shelf-stable milk box
  • Sour cream
  • Yogurt
  • Almond milk
  • Coconut milk
  • Soy milk
  • Rice milk
  • Soy cheese
  • Coconut water
  • Coffee creamer
  • Coconut yogurt
  • Pizza
  • Frozen turkey
  • Can soups
  • Deli meat
  • Dips
  • Juices
  • Nutritional drinks
  • Cereal bars
  • Puddings
  • Frozen foods
  • Nutrition bars
  • Currently all ready-to-drink (liquid) infant formula, except Gerber Good Start, contains carrageenan.
  • Avoid carrageenan in infant formula by buying organic powdered formula.

 

A Few Brand Names Containing Carrageenan
Meat & Fish Products
Ice-Cream & Frozen Desserts
Non-Dairy Products
  • Aidells - sausage and lunchmeat
  • Aldi - Fit & Active turkey breast and ham, Lunch Mate smoked ham
  • Butterball - chicken breast strips
  • Columbus Naturals - oven roasted turkey
  • Hormel - Natural Choice deli meats
  • Kroger - raw chicken
  • Oscar Meyer - Deli-Fresh
  • Vita - herring in real sour cream
  • Ben and Jerry’s
  • Blue Bell Creameries*
  • Blue Bunny
  • Breyer’s
  • Chapman’s
  • Ciao Bella Gelato
  • Coldstone Creamery
  • Dairy Queen
  • Double Rainbow Sorbet
  • Edy’s
  • Friendly’s
  • Hood
  • Kemp’s
  • LaLoo’s goat milk ice cream
  • Lopez Island Creamery
  • Perry’s
  • Publix
  • Purple Door Ice Cream
  • Sassy Cow Creamery
  • Schwan’s
  • Snickers Ice Cream Bars
  • Tillamook
  • Turkey Hill - premium flavors only
  • Almond Breeze
  • Almond Dream
  • Coconut Dream - coconut beverages
  • Earth’s Own Almond Fresh - almond milk
  • Engine 2 Plant-Strong - almond milk
  • Pacific Foods
  • Rice Dream
  • Silk
  • So Delicious
  • Soy Dream
  • Starbucks (soy milk, coconut milk and cream almost always contain carrageenan, varies by store)

* Blue Bell Creameries was shut down for significant Listeria poisoning and reopened in August 2015.

A majority of the above information came from the Carrageenan 2013 Report published by The Cornucopia Institute.

What can you do to avoid carrageenan?

Make your own ice cream and nut milk!

Homemade Vanilla Ice Cream

Recipe from Nourishing Traditions by Sally Fallon
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Servings 1 quart

Ingredients
  

  • 3 egg yolks (organic and pasture raised)
  • 1/2 cup maple syrup (organic)
  • 1 tablespoon vanilla extract (organic)
  • 1 tablespoon arrowroot powder (organic)
  • 3 cups heavy cream (organic and raw, not pasteurized)

Instructions
 

  • Beat egg yolks and blend in remaining ingredients.
    Pour into an ice cream maker and process according to instructions.
    For ease of serving, transfer ice cream to a shallow container, cover and store in the freezer.

Homemade Almond Milk

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Servings 45 cups

Ingredients
  

  • 1 cup almonds (raw and organic, unpasteurized if possible - must come from outside the U.S. or from a local farmer who doesn’t sterilize them as all almonds produced in the U.S. are now required to be “sterilized”)
  • 3 - 4 cups water (filtered or spring - no tap water!)
  • For a sweeter taste, add one of these options:

    1 tsp honey (raw and organic)

    ½ tsp vanilla extract (organic) or 1 Madagascar vanilla bean (organic)

Instructions
 

  • Soak almonds for 8 - 12 hours in filtered water. Rinse and drain almonds thoroughly.
  • Blend almonds and 3 cups of water (and optional sweetener) in a blender on high for about 2 minutes until nuts are pulverized.
  • Add more water if a thinner consistency is desired. This step is optional, as the small particles remaining are just fine to consume… strain through a nut bag or cheesecloth to remove the small particles.

 

Don’t forget to listen in to my Mapping Carrageenan interview on The 15 Minute Matrix with Andrea Nakayama.

what's in season january

What’s In Season: January Produce Guide

by fruit, health, immune system, produce, root vegetables, seasons, super foods, vegetables, ,

When we eat what's in season, we are making a better choice for wellness. This is because when they are at the peak of ripeness, seasonal foods deliver the most nutrients -- exactly what your body needs.

Start your year off right by committing to choose those things that are fresh and in season! If possible take it even one step further by purchasing local produce.

Here are the fruits and vegetables that are abundant and, not surprisingly, at a lower price this January and February. Be sure to click on the links for delicious seasonal recipes.

1.Broccoli

Broccoli is a superfood native to Europe. It belongs to the cruciferous vegetable family which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants broccoli has a reputation for helping to boost immunity and promote heart health.

Broccoli can be eaten cooked or raw. When cooking it can be sautéed, steamed, boiled, or roasted. If you plan to serve it without cooking it’s great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from the capital of Belgium, where they were first cultivated in the 13th century. They look like mini cabbages but don't let their small size fool you!

A nutritional powerhouse, just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

These vitamins and minerals help preserve eye health, protect skin health and appearance, and improve bone health.

Brussel sprouts can be eaten raw (when shredded they make a fabulous slaw) or served roasted, stir-fried, steamed, or grilled.

3. Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as stir-fried vegetables, kimchi, and coleslaw.

4. Cauliflowercaulziflower - TheIngredientGuru.com

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough of it. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

If you're following a low-carb diet, cauliflower can be used to replace grains and legumes in a wide variety of recipes. Some popular substitutions are are cauli-rice, cauli-mash, and cauli-hummus. Have you tried it?

5. Citrus fruits

Did you know that January is National Citrus Month? We are so used to thinking of grapefruit, lemon, limes, and oranges that we forget about the other equally tasty and nourishing citrus fruits.  These include: tangelos, tangerines, Buddha’s hand, clementines, kumquats, pomelos, and ugli fruit.

All of them are among those fruits which are a rich source of powerful oxidants that may prevent many chronic conditions, especially cancer.

Due to their high water content, they can also help you stay hydrated in the winter. You can enjoy these citrus fruits in hot tea, mocktails or cocktails, and spritzer.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate. 

They’re widely used in soups and stews. You can also enjoy leeks in dips, salads, and even dishes such as quiche. 

8. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root.  They’re commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

9. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups. 

10. Turnipsturnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in stews. 

In Conclusion

Each seasonal fruit and vegetable has a unique set of health benefits. From preventing chronic diseases to boosting the immune system, adding these amazing, nutritious foods to your daily diet with regular exercise is a good choice to help improve your health and well-being.

 

Sources

 

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

Why Bone Health Matters

by Uncategorized, ,
Most of us take good bone health for granted… until we have a problem. Maybe you’ve had poor results on a bone scan. Or you’ve experienced an unexpected fracture.
 
In our youth, our bones are continually growing stronger. But as we age, we can develop problems. The volume of minerals in our bones can drop, lowering our bone mineral density (BMD). And this puts us at greater risk of fracture.
 
There are two diagnosable conditions that result from bone loss: osteopenia and osteoporosis. Osteopenia occurs when bone mineral density (BMD) drops below normal. In the US, 54% of postmenopausal women have osteopenia. And osteopenia can lead to osteoporosis.
 
Osteoporosis is a serious loss of bone density that increases the risk of fracture. And it affects a staggering 10 million Americans. 
 
Women are at greatest risk of osteoporosis, especially white and Asian women in menopause. In fact, women have a greater risk of bone fracture than breast cancer, heart attack, and stroke combined. But it’s not just women. Men are affected too. They are more likely to break a bone due to osteoporosis than to get prostate cancer.
 

Symptoms of Bone Loss

 

In the early stages of bone loss, you likely won’t have any noticeable symptoms. That’s why your doctor will order your first bone scan at about age 65 if you are a woman and at age 70 if you are a man. If you have increased risk of bone loss, it’s a good idea to get your first scan at closer to 50.
Your bones are constantly being renewed. When you’re younger your bones are being renewed faster than they are broken down. So your bone density increases. People hit maximum bone density at about age 30. But from then on, we lose bone mass faster than it’s created.

Once bones are weakened you may start to experience:

  • Back pain — sometimes caused by fractures or collapsed vertebrae
  • Fragile bones that break easily
  • Stooped posture
  • Loss of height
Obviously, not everyone develops osteoporosis as they get older. Your risk depends on a variety of factors. If you build up good bone mass in your youth, the losses you experience as you age will make less of an impact. 

Your Diet Matters

 
There are foods that can contribute to bone health. Nourishing whole foods which add bone-building nutrients into your diet. By eating a diet rich in minerals and other supportive nutrients, you can boost your bone health at any stage in life.

These bone health heros include;

  • Calcium (and it’s NOT just about milk or dairy products)
  • Magnesium
  • Potassium
  • Vitamin D
Making simple changes in your diet can make a big difference. Click here for some delicious recipes - to add more bone health heros to your diet.
 
You can always make a difference in your health and well-being by adjusting your food and lifestyle choices. It’s never too late to improve your health by adding in the nutrient-rich foods that your body needs!
 

Recipes

 
These are a few of my favorite recipes that incorporate the bone health heros. They’re a delicious way to support your body and your bones!

Tahini Dressing

When it comes to calcium sesame seeds are a nutritional powerhouse. This recipes is so tasty and super simple to whip together. You can have a healthy salad dressing in just minutes!
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Ingredients
  

  • 1/2 cup tahini, stirred
  • 1/2 cup water
  • 1/3 cup fresh lemon juice (about 2 lemons)
  • 2 cloves garlic, minced
  • 1 teaspoon sea salt

Instructions
 

  • Blend all ingredients well
  • Serving size 1 tablespoon
  • Store in the refrigerator up to 2 weeks

Collard Greens Smoothie Bowl

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl.  With the addition of green tea, you're skipping high sugar choices like juice.  By using frozen fruit and avocado, you also don't need ice to get the correct consistency.
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Ingredients
  

  • ½ cup chopped collard greens, washed
  • 1-½ cups frozen raspberries
  • ½ cup green tea
  • 3/4 cup pineapple chunks
  • 1/4 cup frozen avocado chunks

Instructions
 

  • Blend all ingredients together.  If needed add a little more green tea.
  • Garnish with your choice of toppings. 
    Some of my favorites are:
    1 tablespoon shredded coconut
    1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
    1 peeled and sliced kiwifruit
    ½ tablespoon cacao nibs
    1 teaspoon bee pollen
  • Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.

Roasted Vegetable Soup with Tomato and Fennel

And who doesn't love tomato soup? This soup tastes even better the second day, so be sure to make a lot (this recipe doubles or even triples with ease) to ensure you have leftovers.
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Ingredients
  

  • 1½ lbs. Roma tomatoes, halved
  • 2 medium red bell peppers, deseeded and quartered
  • 1 large fennel bulb, thinly sliced
  • 2 large carrots, cut in half lengthwise
  • 2 medium shallots, outer skin removed and halved
  • 4 cloves garlic, smashed and peeled
  • 2 T. extra virgin olive oil
  • Sea salt and black pepper, to taste
  • 2 T. fresh thyme leaves
  • 4 c. organic chicken bone broth
  • ½ c. full-fat coconut milk
  • ½ c. fresh basil leaves, thinly sliced

Instructions
 

  • Preheat oven to 400°F
  • Line a large, rimmed baking sheet with parchment paper or a baking mat and set aside
  • Arrange the tomatoes, red peppers, fennel, carrots, shallots, and garlic in a single layer on the prepared baking sheet
  • Drizzle with olive oil and season with salt and black pepper, to taste
  • Toss to combine and sprinkle veggies with fresh thyme leaves
  • Place baking sheet in preheated oven and roast until vegetables are tender and lightly charred, approximately 20-25 minutes
  • Transfer the roasted veggies and any juices from the baking sheet to a large soup pot and add the bone broth
  • Cook over medium heat, stirring occasionally, until hot and and bubbly
  • Remove from heat
  • Using an immersion blender, blend contents of the soup pot until completely smooth
  • Stir in the coconut milk and fresh basil, and serve
  • Enjoy!

Notes

Safety Tip: If you don’t have a stick or immersion blender, it is possible to use a blenders to process the cooked veggies and liquid. However it is important to be sure your blender lid is vented  properly to prevent the hot liquid from exploding when you turn on the blender.
 
 

 
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Seasonal Superfood Recipes For Fall

by Uncategorized

Fall has arrived. And with the change in seasons comes a completely different way of eating. Instead of light and refreshing salads, it’s time for nourishing, warming, nutrient-dense foods. If you’re not familiar with the term, nutrient density is the concept of eating foods which provide a lot of nutrients for not a lot of calories. This is contrasted with energy dense foods which provide a lot of calories but not a lot of nutrition.  An apple, for example, is a more nutrient-dense food than fried apple fritters which are calorically (energy) dense.

Benefits of seasonal eating

When we change what we eat with the seasons there are many benefits for our health.  The health benefits come in part from the fact that seasonal foods are usually picked at their peak of ripeness. This is when their nutrient value is highest. It’s a distinct difference from when they are picked early, stored, and force-ripened. While it may be nice to have apples, strawberries, or lettuces year round, the truth is they each have a season.

Taste is another health benefit of seasonal eating. Being fully ripe when picked often means the produce will taste better. That’s because it’s fully ripe so the flavors have had a chance to really develop. Anyone who questions this should think about the difference between cardboard tasting winter tomatoes and a mouthwateringly delicious vine-ripened summer tomato.  There’s a huge difference, one that we shouldn’t ignore because the more flavorful tomato delivers more lycopene, vitamins C and K, biotin, molybdenum, and more.

Variety in the diet

Another important health benefit to seasonal eating is that it introduces more variety to your diet. When we eat the same foods all the time we can miss out on different nutrients from different foods. Micronutrient profiles are broad and varied among different foods, we can take advantage of that by eating with the season. For the Fall season, that means consuming a lot of foods that are rich in Vitamin A, a beta-carotene found in the red, orange and deep yellow foods of this season. Vitamin A is beneficial for eye health, hair, skin, nails, and can be supportive for respiratory health as well.

Just because a food is in season does not, unfortunately, mean that what you are buying at the grocery store is truly fresh. It is possible that foods traveling a far distance can be picked early and stored while they are shipped across the country or around the world.  In order to ensure that you are getting in-season foods, it’s best to shop locally from farmer’s markets and CSA’s or to look for locally grown signs at your grocery store.

Five Recipes

To help you add some of the delicious superfoods of Fall into your diet we’re sharing a few of our favorite recipes below:

 

Cauliflower Curry

The mild taste and slightly rough texture of cauliflower make it perfect to add to many dishes at this time of year. Rich in vitamin C, K, pantothenate, and folic acid, cauliflower is also excellent for helping with cholesterol health. You can use it as a mash in addition to or instead of potatoes, make lots of types of rice with it, or even make cauliflower steaks.
This recipe is a testament to my friend Padma who taught me so much about Indian cooking.  Every time I wanted to learn how to make something she kindly and patiently invited me into her kitchen to guide me in learning to understand her cuisine.  This recipe is one that I came up with for a quick and tasty curry.  It's become a family favorite, I'm sure your family will love it too.
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Ingredients
  

  • 2 C. red lentils, cleaned, washed, and cooked
  • 2 T. olive oil
  • ½ t. yellow mustard seeds
  • ½ t. cumin seeds
  • 1 large yellow onion, diced
  • 2 cloves garlic, minced
  • 1 t. ginger, grated
  • 1 T. curry powder
  • 1 t. ground turmeric
  • 2 C. tomato sauce
  • ½ cauliflower, cut into bite-sized pieces
  • 1 t. sea salt
  • 1 T. minced fresh cilantro

Instructions
 

  • The curry sauce is made while the lentils are cooking.  If the lentils finish before the sauce is ready, take them off the heat and set them aside until it is time to add them to the sauce.
  • In a large saucepan heat the oil
  • When the oil is hot add the mustard and cumin seeds, stirring constantly cook for 1 minute
  • Add onion and sauté until onion is golden and slightly wilted
  • Add garlic, ginger, curry powder and turmeric, cook 1 to 2 minutes
  • Add tomato sauce and cauliflower
  • Reduce heat to medium-low, cover and cook until cauliflower is al dente, approximately 7-9 minutes
  • Add cooked lentils, sea salt and cilantro, cook 2-3 more minutes

 

Spinach Leek Quiche

Mild yet flavorful, leeks are a wonderful addition to any fall or winter dish. A great source of sulfur compounds leeks are also high in vitamin K and manganese. This particular recipe is from my Aunt Haya and is definitely one of my favorite comfort foods for this time of year. This recipe makes a large quiche and is great as leftovers.
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Ingredients
  

  • 4 slices gluten-free bread
  • 3 T olive oil
  • 1 pound spinach leaves
  • 2-3 leeks (depending on size), white parts only
  • 3 cloves garlic, minced
  • 5 eggs
  • 1 cup organic milk
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/4 tsp nutmeg, fresh ground
  • 1 T. dried parsley
  • salt and pepper to taste
  • 2 C organic grated cheese (any flavor will do but I particularly like swiss)
  • 1 C sliced mushrooms

Instructions
 

  • Preheat oven to 350F
  • Lightly grease springform pan (place base or foil under the pan to prevent liquid seeping out)
  • Pulse bread in food processor until it turns into crumbs
  • Line bottom of springform pan with breadcrumbs
  • Slice leeks in half and then cut into 1/2” thick semi-circles, wash thoroughly to remove dirt
  • Heat wok or large pan
  • Add 2 T olive oil
  • Add spinach and saute until it starts to wilt
  • Add leeks and salute, adding more olive oil if needed
  • Add minced garlic
  • When spinach and leeks are fully wilted remove from heat and pour into springform pan
  • In a separate bowl mix together milk, eggs, and herbs beating well
  • Pour egg mixture over the greens
  • Top with grated cheese
  • Top with mushrooms
  • Bake 1 hour or until set
  • Let cool 10 minutes before slicing

Pumpkin Date Cake

One of the easiest healthy food swaps you can do with your fall superfoods is to use pumpkin puree in baked goods. You can often use it in place of other moist ingredients like oil and eggs. When using pumpkin you are also adding fiber, vitamins A and C, plus potassium.
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Ingredients
  

  • 1  cup almond flour
  • 1 cup coconut flour
  • 1 t. baking soda
  • 1 t. baking powder
  • 1/4 t. salt
  • 2 large eggs
  • Juice and zest of one orange
  • 1/2 C evaporated cane juice crystals
  • 1 cup pumpkin puree
  • 1 cup chopped dates
  • 1 1/2 t. vanilla extract

Instructions
 

  • Preheat oven to 350 degrees F. Grease a 10 x 12 baking pan.
  • Mix together flours, baking soda, baking powder, salt and whisk to combine.
  • In a separate mixing bowl beat the eggs; add the orange juice and zest, cane juice crystals, pumpkin puree, dates, and vanilla. Beat well. Add the dry ingredients into the wet, and beat for two minutes.
  • Bake 30-35 minutes, until golden brown and done in the center.
    Note: This cake freezes well, can also be used to make snack loaves or muffins

Quinoa Stuffed Baked Apples

The last substitution you can make for a healthier superfood-rich meal is to replace your rice with quinoa. Most types of rice, including white rice and brown rice, are okay in moderation, but they lack the nutrition you need for a well-balanced meal. Quinoa is considered a superfood, so it is the perfect alternative when you want to have a side dish. It’s also a great way to add a little extra protein, manganese, copper, phosphorus, and magnesium to desserts such as in this recipe.
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Ingredients
  

  • 4 apples, washed, dried, and cored
  • Filling: 3/4 cup cooked quinoa, 3 T organic butter, 3 T evaporated cane juice crystals, 1 teaspoon cinnamon, 1/8 teaspoon nutmeg, 1/4 cup chopped almonds, 1/4 cup currants

Instructions
 

  • Use a square cake pan to hold the apples
  • Preheat the oven to 400 F
  • Mix all filling ingredients together until well combined
  • Stuff equally into apples
  • Bake for 18-20 minutes until apples are tender and filling bubbles slightly
  • Serve immediately
    optional: if desired drizzle with organic heavy cream

 

Sweet Potato Croquettes

Many people enjoy potatoes, especially in the fall when you want more savory dishes, but they tend to be high in carbs and fat, and not very nutritious. Instead of having traditional white potatoes in your dishes, try sweet potatoes. These are a superfood, so they are filled with nutrients, and are amazing to enjoy during the fall season. You can have stuffed sweet potatoes, mashed sweet potatoes, or even sweet potato soup.
This recipe owes it's start to a much-loved favorite from my husband's family.  Made for nearly every big family gathering everyone pitches in to roll the croquettes and then eagerly awaits the finished product.
Updated to use sweet potatoes and cinnamon, plus a few other healthy changes, these are a wonderful way to get beta-carotene as well as vitamin C and manganese.  The recipe makes a lot but this is because we tend to make them for large family gatherings.  You do not need to bake them all at once and can, if you like, freeze some to bake at a later time.  While they take a while to assemble they are certainly worth the effort.
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Ingredients
  

  • For croquettes: 5 pounds of sweet potatoes, baked and peeled (be sure to not overbake so they are not mushy)1 stick organic butter2-3 eggs1 C organic milk¼ t. fresh ground nutmeg½ t. ground cinnamon
  • For coating: beaten egg, gluten-free breadcrumbs

Instructions
 

  • Puree baked potatoes while still hot
  • Add other ingredients and mix well
  • Roll into croquette shape (an oval tube approximately 1 ½ inches long)
  • Prepare a pie dish with beaten egg (beat eggs one or two at a time to ensure you don't make too many)
  • Prepare a separate pie dish with breadcrumbs
  • Dip croquettes into beaten egg
  • Dip egg-coated croquettes in bread crumbs
  • Place croquettes on an un-greased baking tray, cool 2-4 hours (we usually cool them overnight)
  • Bake at 350 F for 20 minutes or until golden in color

For more seasonal and superfood info check out these posts:

Three Delicious Pumpkin Recipes For Fall

by drinks, nutrients, seasons, super foods, vegetarian, , , , ,

It’s that time of year when the days are getting shorter, the temperatures are dropping, and all those scrumptious, warming, Fall foods are appearing at your grocery store. This includes pumpkin, one of my favorite, most versatile vegetables. Fabulous in soups, baked goods, as a side vegetable, and even as a snack using the seeds. Pumpkins are so tasty that I find it surprising how in the United States we spend nearly $600 million on pumpkins just to carve them up for Halloween and then discard them. They’re so nutritious and delicious that I think we should all be eating more of them.

Superfood Benefits of Pumpkin

 

Qualifying as a superfood, pumpkins are a wonderful source of potassium, vitamin A, a good source of vitamin C, and also provide quite a bit of fiber. Health-wise, due in part to their high antioxidant status, studies show pumpkin may be supportive in decreasing the risk of cancer. They’re also believed to help with improving insulin regulation, lowering blood pressure, providing lignans (which can have an antimicrobial benefit), and consuming pumpkin may even be helpful for the treatment of benign prostatic hyperplasia.

It’s not just the flesh of the pumpkin that’s good for you. The seeds also have health benefits. Helpful for cholesterol metabolism and in addition to being a good source of protein, the seeds also deliver tryptophan, manganese, phosphorus, copper, magnesium, and zinc. All of this goes a long way towards making pumpkins and their seeds something you definitely want to add to your nutritional plan.

Pumpkin Recipes

 

While almost everyone is familiar with pumpkin pie and pumpkin bread, and possibly even pumpkin soup, there’s so much more you can do with them.  Here are a few delicious ways to add more pumpkin to your Fall menu and bump up your nutrition.

Pumpkin Hummus

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Ingredients
  

  • 2 cups cooked chickpeas (or 1 15 oz can organic chickpeas, drained and rinsed)
  • 15 ounces pumpkin puree
  • juice of 2 lemons (about 4 tablespoons)
  • 1/3 cup virgin olive oil
  • 1/2 cup tahini paste
  • 3 cloves garlic finely minced
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1 1/2 tsp sea salt 
  • 2-4 Tbsp chickpea liquid, as needed for consistency

Instructions
 

  • Blend all ingredients except salt and liquid together
  • If needed, add chickpea liquid 1 Tablespoon at a  time for smoothness and consistency
  • Once fully blended add salt to taste
  • Best served at room temperature

Pumpkin Alfredo

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Ingredients
  

  • 1 pound gluten-free tagliatelle (my preferred brand is Jovial)|
  • 2 Tbsp organic butter
  • 2 Tbsp gluten-free flour
  • 3 garlic cloves, minced finely
  • 4 cups organic milk
  • 1 cup pumpkin puree
  • 1 tsp finely minced rosemary
  • 1 pinch red pepper flakes (to taste)
  • sea salt and fresh ground pepper to taste
  • shaved parmesan for topping
  • minced rosemary for topping

Instructions
 

  • Cook, drain, and lightly rinse pasta
  • Heat butter in a saucepan, add flour and whisk until combined
  • Add garlic, pepper, rosemary, and milk, reduce heat
  • Whisk all ingredient together until fully combined
  • Add pasta to the sauce and combine, coating noodles well
  • Garnish with extra minced rosemary and shaved parmesan

Superfood Pumpkin Shake

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Servings 2

Ingredients
  

  • 1 cup pumpkin puree, cold, not freshly cooked
  • 2 bananas
  • ½ cup plain organic Greek yogurt (full fat if possible)
  • ½ cup unsweetened almond milk (avoid carrageenan)
  • 2 tbsp protein powder
  • 1 tsp honey
  • 1 tsp ground flax seeds
  • 1 tsp bee pollen granules
  • 1 tsp pumpkin pie spice
  • 2 cups ice

Instructions
 

  • Blend well until fully combined
  • If needed add extra liquid to fully blend ingredients together

 

For a few more Fall posts be sure to check these out:

Vegetarian Shepherd’s Pie

by gluten free, legumes, protein, recipes, vegetables, vegetarian

Seasonal eating

If we choose to eat seasonally (and we should) we need to respect the foods that are available during certain seasons.  That means also paying attention to the needs of our body.  In the cooler months of the year, we are looking for comfort food.  Warming, nourishing foods that are deeply satisfying. Not the lighter, crisper salads and cooling foods of summer. That's because winter is the settling in and deep, rooted nourishing time of year.  It's perfect for hearty dishes like Shepherd's Pie.

The versatility of shepherd's pie

Shepherd's pie is a great dish because it is so versatile; a “crust”, a vegetable filling and a mashed root vegetable topping.  It makes a delicious meal served with say, a hearty salad, and a simple millet muffin. The crust can be made with ground meat or you can use a legume base, such as lentils. For the topping potatoes tend to be the most common. But sweet potatoes, a carrot and parsnip combination, or even turnips can be a delicious way to top off the pie.

One of my favorite dishes for this time of year is my vegetarian shepherd's pie using lentils for the crust.  Because only half of my family are vegetarians, I usually make two pies, one with a ground turkey crust and one with a lentil crust.  This means there are plenty of tasty leftovers to keep everyone happy for a couple of days.

About lentils

Lentils, (Lens Esculenta), also known in Indian cuisine as dal, are a legume (as are all dried beans and peas).  While most legumes need to be soaked before cooking, lentils are very quick and easy to prepare. 

They come in different varieties, green, brown, black, yellow, orange, and red, although most of us are familiar with the green kind which is easily available.  Lentils are nutrient-dense powerhouses and their nutrition content includes being very high in fiber, folate, tryptophan, and manganese. Their nutrient-rich profile makes them good for healthy bones, fatty acid and cholesterol synthesis, and help stabilize blood sugar among other things.  They are also good sources of protein, iron, and phosphorus, all of which the body needs for bone health.

Cooking with lentils

When cooking lentils it's important to know that they are often packaged straight from harvest. So they need to be sorted and rinsed before you can cook them. The general ratio for cooking lentils is 1 cup of lentils to three cups of water or nourishing broth.

After cooking it's best to let them sit for 10 minutes or so to firm up before using in a recipe. Otherwise if you try to use them while they are still warm they tend to get mushy.

If you are using them in a salad, let them cool completely before adding the other ingredients and your dressing.

 

Vegetarian Shepherd's Pie
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Ingredients
  1. 1 cup lentils
  2. 3 cups water
  3. 1/2 C. chopped onion
  4. 1 T. nutritional yeast
  5. 1 T. dried, Kirkland No Salt seasoning
  6. 1 tsp. sea salt
  7. 2 C. lightly steamed or heated veggies
  8. 1 Tbsp GMO coconut aminos
  9. 2 C. mashed potatoes
  10. paprika
Instructions
  1. Lightly grease pie pan
  2. Preheat Oven to 350F
  3. Bring the water to a boil
  4. Add the lentils and the onion, cook on medium for approximately 30 minutes
  5. Remove the lentils from the heat and let sit 10 minutes
  6. Mash together with nutritional yeast, seasoning, and salt
  7. In a lightly greased pie pan, put in the mixture and shape it into a bottom crust
  8. Fill the crust with veggies
  9. Drizzle with coconut aminos
  10. Top with mashed potatoes
  11. Sprinkle with paprika
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

 

Spicy Millet Muffins
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Ingredients
  1. 2 1/4 C gluten free flour baking blend
  2. 1/3 C millet
  3. 1 t baking powder
  4. 1 t baking soda
  5. 1 Tsp fine sea salt
  6. 1 jalapeno seeded and minced fine
  7. 1 T toasted cumin seeds
  8. 2 T toasted pine nuts
  9. 1 C buttermilk
  10. 1/2 C olive oil
  11. 1/2 honey
  12. 1 egg whisked
Instructions
  1. Preheat oven to 400 degrees Fahrenheit.
  2. Oil a 12 cup muffin tray and line the bottom of each with cut parchment paper
  3. Mix all dry ingredients with the jalapeno, toasted pine nuts and the cumin seed.
  4. Mix all wet ingredients together then fold into the dry ingredients until incorporated well.
  5. Fill each cup 3/4 full and bake for approximately 15 minutes.
  6. Let cool and remove from tin.
Notes
  1. You may want to do 2 pans as this recipe makes a little more than a dozen muffins. You can fill the empty muffin tins with water or pie-weights to help make the cooking time a little more even.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 
Don't forget to check out these other delicious lentil recipes:

Three One-Pot French Dishes Every Cook Should Know

by seasons

Coq au Vin, Beef Bourguignon and Cassoulet the Ingredient Guru Way

Most classic French dishes are simple, rustic fare prepared well. Dishes such as cassoulet, beef Bourguignon and coq au vin have a gourmet air to them in the States, but in the French countryside, they're about as common as fried chicken and mashed potatoes are in the American South. And best of all? They require just one pot to make.

Delicious anytime, these dishes are especially warming and nourishing in the Fall and Winter months when we enjoy seasonal foods and hearty dishes. It goes without saying that for optimal nutrition ingredients should be fresh and organic. The better quality the ingredients that you start with the more delicious and nutritious your dish will turn out.

COQ AU VIN

Start to finish: 1 hour, 30 minutes | Prep time: 30 minutes | Servings: 4

Ingredients:

  • 8 bone-in chicken thighs, skin removed
  • Kosher or sea salt, to taste
  • Freshly ground black pepper, to taste
  • 4 tablespoons unsalted butter, duck fat or schmaltz, plus more as needed
  • 2 Spanish onions, roughly chopped
  • 1 medium carrot, roughly chopped
  • 1 medium stick celery, roughly chopped
  • 1 tablespoon all-purpose flour
  • 1 tablespoon tomato paste
  • 2 or 3 cloves garlic, crushed
  • 3 cups button mushrooms, cleaned and stems removed (reserve stems for vegetable stock)
  • 3/4 cup dry red wine
  • 2 cups chicken broth
  • 4 fresh thyme sprigs
  • 2 parsley sprigs
  • 1 bay leaf
  • 1 to 2 tablespoons parsley, freshly chopped

Directions:

  1. Season the chicken thighs to taste with sea salt and freshly ground pepper. Melt 2 tablespoons of butter in a tall, heavy-bottomed pan on the stove over medium heat.
  2. Add the chicken thighs and cook until browned, about 8 minutes. Set the chicken aside.
  3. Add the other 2 tablespoons tablespoon of butter to the pan. Add onions, carrots and celery and cook until softened and lightly browned, about 8 to 10 minutes. Add a little more butter to the pan if needed.
  4. Add the tomato paste, stir everything together and continue cooking until the tomato paste turns a rusty color, about 3 minutes.
  5. Next, add the garlic and mushrooms. Season the mushrooms to taste and cook until most of their water cooks off, about 7 minutes.
  6. Add the wine to the pan while scraping the bottom with a spatula. Add the broth, thyme sprigs, parsley sprigs and bay leaf to the pan. Return the chicken to pan and bring everything to a simmer.
  7. Simmer the coq au vin uncovered until the chicken pulls away freely from the bone, 45 minutes to 1 hour. During cooking, spoon the fat from the surface of the cooking liquid and discard.
  8. Taste the coq au vin and season it as needed with kosher salt and freshly ground black pepper. Garnish with freshly chopped parsley before serving. Pair the coq au vin with a bold, dry red wine and serve over mashed potatoes.

 

BEEF BOURGUIGNON

Start to finish: 1 hour, 30 minutes | Prep time: 30 minutes | Servings: 4

Ingredients:

4 slices thick-cut, naturally cured bacon, roughly chopped

2 pounds beef chuck, cut into 1-½ inch cubes

Sea salt or kosher salt, to taste

Freshly ground black pepper, to taste

2 Spanish onions, roughly chopped

1 medium carrot, roughly chopped

1 medium stick celery, roughly chopped

2 or 3 garlic cloves, crushed

2 cups button mushrooms, cleaned and stems removed

1 teaspoon flour (gluten free does work here)

1 teaspoon tomato paste

1/2 cup Burgundy or other dry red wine

1 ½ cups beef broth or chicken broth

2 sprigs parsley

2 sprigs thyme sprigs

2 sprigs rosemary

1 bay leaf

1 to 2 tablespoons parsley, freshly chopped

Directions:

Cook the bacon over medium-low heat until the fat renders out, about 12 minutes. Transfer the bacon to a plate lined with paper towels.

Season the beef to taste with sea salt and freshly ground black pepper. Increase the heat to medium and brown the beef in the rendered bacon fat. Set the beef aside.

Add the onions, carrots and celery to the pan and cook until softened and lightly browned, about 8 to 10 minutes. Add the garlic and mushrooms to the pan.

Cook the garlic and mushrooms until most of their water evaporates, about 7 minutes. Add the flour and tomato paste to the vegetables and stir to coat. Cook until the tomato paste turns a rusty color, about 3 minutes.

Add the wine to the pan while scraping the bottom with a spatula. Add the broth, thyme, parsley, rosemary and bay leaf to the pan and bring everything to a simmer.

Return the beef to the pan and cover. Turn the heat on the stove to low and cook until the beef is tender, at least one 1 hour. Spoon the fat from the top of the cooking liquid as needed.

Garnish the beef bourguignon with freshly chopped parsley. Pair the dish with your favorite Burgundy and gluten free noodles (my favorite is Jovial tagliatelli).

 

Cassoulet

Start to finish: 1 hour, 30 minutes | Prep time: 30 minutes | Servings: 4

Ingredients:

  • 2 teaspoons bacon fat, schmaltz or duck fat
  • 2 medium onions, roughly chopped
  • 1 carrot roughly chopped
  • 2 or 3 cloves garlic, minced
  • 1/4 pound naturally cured kielbasa, thinly sliced
  • 2 ¼ cups plum tomatoes, roughly chopped
  • 1 cup chicken broth
  • 1/2 cup dry white wine
  • 3 ½ cups Great Northern beans, cooked to al dente, or 2 cans Great Northern beans
  • 1 ½ cups skinless chicken breasts, diced
  • 1/2 tablespoon fresh thyme, chopped
  • Sea salt or kosher salt, to taste
  • Freshly ground black pepper, to taste

Directions:

  1. Heat the fat in a large pan on the stove over medium heat. Add the onions and carrots and cook until softened, about 7 minutes. Add the garlic.
  2. Continue cooking until aromatic with garlic, about 3 minutes. Add the kielbasa and cook until browned, about 5 minutes.
  3. Add the tomatoes, broth, wine, beans, chicken and thyme. Bring the cassoulet to a simmer.
  4. Simmer the cassoulet until thickened, about 40 minutes. Season to taste with salt and pepper and garnish with freshly chopped parsley, if desired.