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Serves 6
Ingredients:
Preparation: 1. In a large sauté pan, heat the coconut oil at medium-high heat. 2. Add the onions, garlic, and ginger and sauté for 5 minutes or until onions are translucent. 3. Add curry and cayenne and stir to coat onions, garlic, and ginger. 4. Add chicken, sprinkle with ½ teaspoon of the salt and sear on all sides. 5. Add carrots, cauliflower, and pepper and cook 3-4 minutes. 6. Add apple, coconut milk, and remaining salt and simmer on low heat for 10-15 minutes until chicken is cooked through. 7. Add peas and simmer 3 more minutes. 8. Garnish with cilantro and serve. Source: Adapted from Dr. Mark Hyman, The blood sugar solution. Nutritional highlights: Apple – excellent source of vitamin C, pectin (soluble fiber), and potassium. Associated with a reduced risk of type 2 diabetes. High content of quercetin, which acts as an anti-inflammatory and antioxidant. Good for bowel regularity. Carrots – Carrots are an excellent source of antioxidant compounds that help protect against cardiovascular disease and cancer. Carrots provide the highest source of carotenes and also provide excellent levels of vitamin K, biotin, and fiber and very good levels of vitamins C and B6, potassium, and thiamine. Cauliflower – excellent source of vitamin K, vitamin C, fiber, potassium, phosphorus, and B vitamins. Helps prevent cancer by increasing the activity of enzymes that disable and eliminate carcinogens. Cayenne pepper– stimulates and enhances digestion. Has the ability to increase basal metabolic rate and stimulate the burning of fat for energy (garlic and ginger have a similar effect). Garlic – truly a remarkable medicinal plant. There are many therapeutic effects of garlic: helps lower total serum cholesterol levels, helps with heart disease, high blood pressure, diabetes, Candida infections, asthma, respiratory tract infections and gastrointestinal complaints. It is an excellent source of vitamin B6, manganese, selenium, and vitamin C. It is also a good source of other minerals, including phosphorus, calcium, potassium, iron, and copper. Ginger – alleviates symptoms of gastrointestinal distress; anti-nausea. Has antioxidant and anti-inflammatory effects. Onion – has antioxidant, anti-inflammatory, antibiotic, and antiviral properties and helps remove parasites and heavy metals from the system. Good source of vitamins C, B6, biotin, chromium, dietary fiber, folic acid, vitamins B1 and K, and the flavonoid quercetin, which acts as an anti-inflammatory and antioxidant. Has significant blood sugar-lowering action. Liberal use of garlic and onions has healing effects for diabetes and cancer. Peas – good source of protein, B vitamins, phosphorus, manganese, magnesium, potassium, iron, vitamin C, vitamin K, and carotenes. Red bell pepper – nutrient dense vegetable. Contains zeaxanthin, which helps prevent cataracts. Excellent source of vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6. References:
Murray, M. (2005). The encyclopedia of healing foods. New York, NY: Atria Books. Wood, R. (2010). The new whole foods encyclopedia. New York, NY: Penguin Books.
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Ingredients:
Preparation:
Adapted from: Kasey Caletti, Natural Chef, Bauman College Nutritional highlights of this yummy dessert: Almonds – monounsaturated fat that allows body to utilize insulin more effectively and regulates blood glucose. Has some protein, loads of fiber, zinc, magnesium, copper, and manganese. Chia seeds – historically known as an endurance food that has extremely high sources of omega-3 fatty acids. Omega-3 fatty acids contain EPA, which stimulates secretion of the hormone leptin. Leptin helps regulate food intake, metabolism, and body weight. Relieves constipation, reduces nervousness, treats insomnia, and improves mental focus. Cinnamon – used as a glucose-lowering agent. Enhances cells’ insulin sensitivity. Found to reduce fasting blood glucose, triglycerides, LDL and total cholesterol. Coconut milk – a health promoting fat that has antibacterial, antifungal, and antiviral properties. It has a thermogenic (fat-burning) effect and promotes weight loss. Dates – an excellent source of soluble fiber, B vitamins, potassium, magnesium, iron, phosphorus, folic acid, zinc, and selenium. Dates are among the most alkaline of foods and have been shown to delay the absorption of glucose in the small intestine, thus helping to keep blood sugar levels even. They are also rich in antioxidant and anticancer compounds. Sources:
Murray, M. (2005). The encyclopedia of healing foods. New York, NY: Atria Books. Wood, R. (2010). The new whole foods encyclopedia. New York, NY: Penguin Books. This truly is the best hot chocolate evah (a respectable girl from Massachusetts would never pronounce an "r" at the end of a word - ha!). I love it! I make this often and it satisfies me completely. The creaminess and frothiness of this drink excites many of the senses - it smells great, looks beautiful, and tastes heavenly. I first make cashew milk as the base of this delectable drink (which you can refrigerate and use later), then I make the hot chocolate - all in a Vitamix. It is really fast and easy. Cashew Milk 
Put all the ingredients in the Vitamix or a high powered blender and blend for one minute. Voila! You have just made one of the creamiest nut milks you will ever taste. This makes 4 cups of cashew milk. Hot Chocolate
If you have a Vitamix with the hot soup setting, place it on this setting and let it blend until finished. It is about a 7-minute cycle and it produces the perfect chocolaty drink. Yum! If you do not have this setting, you can put it in a blender for a couple of minutes. It will not be hot enough, so you will need to pour it into a saucepan and stir over the stove until hot. In a hurry, you could microwave it for one minute. Just beware that the chocolate comes out a bit thicker when using a microwave. The viscosity of the microwave version reminds me of the time I spent in Spain eating churros and chocolate. It is thick and pudding like, but it is still delicious. I serve the hot chocolate in very large coffee mugs, so this recipe only equals 2 servings. If any one remembers The Beverly Hillbillies, I would call these "Jethro servings". Sometimes I just cannot help myself.
My good friend from chef school, Jen, and I often make trips to trendy new restaurants. I have to admit, she is the one who is in "the know" and finds most of the cool places that we go. One day last year, she took me to a very hip restaurant in Berkeley. The food and the atmosphere at this restaurant were awesome. I left there with an idea of re-creating the taste of the dish that I had at the restaurant. I never asked how they made it, but I put a flavor profile together that I really like. It is my version of a Shepherd's Pie. With all the rain that we have been having here lately in California, I especially enjoy making hearty, comfort foods. This recipe fits the bill. Don't let the ingredient or preparation list overwhelm you. This recipe is pretty easy to make. You can also use mashed potatoes instead of the cauliflower mash.
Preparation:
Prep time: 5 minutes Cook time: 50 minutes Total time: 55 minutes
Ingredients: • 16 ounce package cut butternut squash • 32 ounces Organic Free Range Chicken Broth • 1 -3 teaspoons fresh minced ginger, to taste • Himalayan salt, to taste Preparation: 1. Preheat oven to 400 degrees. 2. Place the butternut squash in a large glass pyrex dish. 3. Salt the butternut squash and toss with olive oil. 4. Roast for about 40 minutes or until soft. 5. Once the squash is cooked, remove it from the oven and place squash into high-powered blender along with enough chicken stock to cover the squash. You may need to do this in batches, depending on your blender. 6. Add fresh minced ginger to taste. I like ginger a lot, so I tend to use more. 7. Blend on high until consistency is creamy. 8. Add salt to taste. Enjoy immediately or save it for later. Place soup into mason jars and refrigerate. It can stay refrigerated for up to 4 days. |
