Latest Health News in Crofton - Nutritional Healing Center

A Light & Fresh Ginger Broccoli Soup

6/28/2019

INGREDIENTS

2 tablespoons ghee
3 tablespoons grated fresh ginger
2 medium heads broccoli (about 1 pound), chopped
1 bunch kale, tough stems trimmed and leaves cut into ribbons
2 quarts low-sodium vegetable broth
Garnish options: sesame seeds, pickled ginger, or toasted nori

INSTRUCTIONS

Melt the ghee over medium-high heat in a large Dutch oven or soup pot. Add the ginger and cook until fragrant, about 1 minute. Add the broccoli, kale, and vegetable broth, and bring to a boil.
Reduce the heat to maintain a simmer, cover, and cook until the broccoli is tender, 25 to 30 minutes. Remove from the heat and purée with an immersion blender until smooth, about 5 minutes. (Alternatively, purée in batches in a stand blender.) Serve immediately.

Recipe from the Kitchn

Sheet Pan Honey-Chipotle Chicken and Sweet Potatoes

6/26/2019

INGREDIENTS

2 to 3 individual chipotle chiles from a can of chipotles in adobo, plus 1 tablespoon adobo sauce
2 cloves garlic
2 tablespoons olive oil
1 tablespoon honey
1/2 teaspoon ground cumin
1 medium lime, halved, divided
1/2 teaspoon kosher salt
2 pounds bone-in, skin-on chicken thighs
2 large sweet potatoes (about 2 pounds total), peeled and cut into 1-inch chunks
1 medium red onion, cut into 1-inch chunks
1/4 cup coarsely chopped fresh cilantro
Cooked rice, for serving

INSTRUCTIONS

Place the chipotle chiles, adobo sauce, garlic, oil, honey, cumin, juice of half a lime, and salt in a blender or food processor and blend until smooth
Place the chicken, sweet potato, and red onion in a large zip-top bag and pour in the marinade. Seal the bag and shake to evenly coat everything in the marinade. Refrigerate for at least 2 hours or up to overnight.
Arrange a rack in the middle of the oven and heat to 425°F.
Place the chicken skin-side up and the vegetables on a rimmed baking sheet. Roast until the chicken registers 165°F in the thickest part of the meat not touching bone and the vegetables are tender and lightly caramelized, 30 to 35 minutes.
If the chicken skin isn't as crispy as you'd like, broil for a few minutes until the skin is browned and crisp. Remove from the oven, squeeze the remaining lime half over the chicken and vegetables, and let cool for 10 minutes. Sprinkle with the cilantro and serve over rice.

Recipe from Kitchn

Saucy Skillet Salmon

6/24/2019

INGREDIENTS

2 pints cherry tomatoes (about 20 ounces or 4 cups total)
2 cloves garlic, smashed
3 tablespoons olive oil, divided
2 teaspoons balsamic vinegar
1 teaspoon fresh thyme leaves
1/4 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper
4 (6-ounce) skin-on salmon fillets
Cooked couscous, for serving

INSTRUCTIONS

Place the tomatoes, garlic, 1 tablespoon of the oil, vinegar, thyme, 1/4 teaspoon salt, and a few grinds of black pepper in a blender or food processor fitted with the blade attachment. Pulse a few times until blended and saucy but still a little chunky; set aside.
Use a paper towel or clean dish towel to pat each salmon fillet dry on both sides (to prevent them from sticking to the pan). Season on both sides with salt and pepper.
Heat the remaining 2 tablespoons of oil in a large skillet with a lid over medium-high heat until shimmering. Place the salmon skin-side down in the skillet, then press down on them so that the skin is in even contact with the pan and browns evenly. Reduce the heat to medium-low and cook without moving, gently pressing down on fish every so often, until the sides are cooked halfway up the fillets, 6 to 9 minutes, depending on the thickness of your fillets. Transfer the salmon skin-side up to a plate.
Pour the tomato mixture into the skillet and bring it to a simmer. Return the salmon skin-side up to the pan, nestling them in the sauce. Cover and continue to simmer for 2 to 5 minutes, depending on the thickness of your fillets. An instant-read thermometer into the middle of the thickest fillet should read 120°F to 130°F for medium-rare or 135°F to 145°F if you prefer it more well-done. Serve the salmon, skin-side up, with plenty of its sauce, over cooked couscous.

Recipe from the Kitchn

Sheet Pan Steak and Veggies

6/21/2019

INGREDIENTS
For the fresh herb butter:

4 tablespoons unsalted butter, at room temperature
1 tablespoon finely chopped fresh basil leaves
1 tablespoon finely chopped fresh thyme leaves
1 tablespoon finely chopped fresh rosemary leaves
Kosher salt
Freshly ground black pepper

For the steak and veggies:

Oil or cooking spray
1 pound asparagus, trimmed
1 pound baby carrots, peeled, trimmed, and cut in half lengthwise
2 cups cherry tomatoes
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried thyme
Kosher salt
Freshly ground black pepper
2 pounds (1-inch-thick) top sirloin steak, patted dry

INSTRUCTIONS

Arrange a rack 6 inches from the broiling element in the oven and heat to broil. Lightly oil a rimmed baking sheet or coat it with cooking spray.
Make the fresh herb butter: Mix all the ingredients together in a small bowl; set aside.
Spread out the asparagus, carrots, and tomatoes in a single layer on the prepared baking sheet. Add the olive oil, garlic, and thyme; season with salt and pepper to taste. Gently toss to combine.
Broil until the carrots are slightly tender, about 7 minutes. Remove the baking sheet from the oven. Season the steaks with salt and pepper and add them to the baking sheet in a single layer.
Return the baking sheet to the oven and broil until the steak is browned and charred at the edges, flipping once, about 2 minutes per side for medium-rare, or until desired doneness. Serve immediately topped with the fresh herb butter.

Recipe from Kitchn

Fried Cauliflower Rice

6/19/2019

INGREDIENTS

1 medium head cauliflower (or 5 to 6 cups riced cauliflower)
8 ounces thick-cut bacon (about 8 slices, optional)
2 large eggs
1 tablespoon minced ginger
3 cloves garlic, minced
2 medium carrots, diced (about 1 cup)
1 cup fresh or frozen corn kernels
1/2 cup fresh or frozen peas
4 medium scallions, thinly sliced
1/4 cup chopped cashews, almonds, or other nuts (optional)
2 to 3 tablespoons soy sauce, or 1 to 2 tablespoons tamari

INSTRUCTIONS

Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower "rice."
→ For step-by-step instructions, see How To Make Cauliflower Rice or Couscous.
Place the bacon in a 12-inch skillet over medium heat and cook until crisped and browned. Using tongs, transfer to a plate lined with a paper towel to drain. Once cooled, coarsely chop and set aside. Drain off all but a teaspoon of bacon grease (or use 1 teaspoon vegetable oil), reserving the remaining grease.
Place the pan back over medium-high heat. Place the eggs in a small bowl, whisk to break up, then pour into the pan. Quickly scramble the eggs or make an omelet. Transfer the eggs to a cutting board and coarsely chop; set aside.
Wipe the skillet clean with paper towels and add 1 tablespoon reserved bacon grease or vegetable oil over medium-high heat. Add the ginger and garlic and sauté until fragrant, about 30 seconds. Add the carrots and sauté until crisp-tender, about 2 minutes. Add the corn, peas, and cauliflower "rice," and stir to thoroughly combine.
Reduce the heat to medium, cover the pan, and cook until the cauliflower is tender, 5 to 8 minutes. Uncover and stir in the reserved bacon and eggs, scallions, nuts if using, and 2 tablespoons soy sauce or 1 tablespoon tamari. Taste and add more soy sauce or tamari to taste. Serve immediately.

Recipe from Kitchn

Salsa-Simmered Fish

6/3/2019

INGREDIENTS

2 tablespoons olive oil
4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each)
1 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
16 ounces tomato salsa (about 2 cups)
1 tablespoon red wine vinegar
2 tablespoons finely chopped fresh oregano leaves
Cooked rice, for serving (optional)

INSTRUCTIONS

Heat the oil in a large nonstick frying pan over medium heat until shimmering. Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides. Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).
Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute. Add the vinegar and use a wooden spoon to scrape any browned bits from the bottom of the pan. Stir in the salsa.
Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.
If using rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

Recipe from The Kitchn

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