Latest Health News in Crofton - Nutritional Healing Center

ZUCCHINI NOODLES WITH CREAMY AVOCADO-BASIL SAUCE

7/16/2019

Ingredients

2 large zucchinis, julienned or spiralized
1 cup cherry tomatoes, sliced in half
1/2 cup pine nuts
1/2 cup fresh basil, julienned
salt and pepper to taste
crushed red pepper flakes to taste

For the avocado basil sauce:

1 medium avocado, pitted
1 1/2 cups fresh basil leaves
1/4 cup pine nuts
3 cloves of garlic, minced
1/2 cup extra virgin olive oil + more to thin if necessary
1 Tablespoon fresh lemon juice
1/2 teaspoon fine sea salt

Preparation

Prepare the sauce by combining all ingredients in a food processor and processing until smooth. Taste test and adjust seasonings as necessary. Add a little more oil if too thick and set sauce aside.
Place the julienned zucchini noodles in a large bowl and toss with 1/2 of the avocado-basil sauce. Add cherry tomatoes, pine nuts, basil, salt and pepper. Taste test and add more of the avocado-basil sauce if necessary.
Serve at room temperature and enjoy.

Recipe and Photo from Dishing Up the Dirt

Healthy Orange Peel CHicken

7/12/2019

INGREDIENTS

1 cup 100% orange juice (bottled or fresh squeezed)
Peel from 1/2 orange, sliced into very thin strips
2 tbsp low-sodium soy sauce*
3 cloves garlic
1 tbsp grated fresh ginger
2 tsp red pepper flakes
4 tsp corn starch**

for the orange peel chicken:

2 tsp Chosen Foods spicy sesame oil***
2 boneless skinless chicken breast, cut into 1-inch cubes
Pinch salt
Pinch freshly cracked black pepper
2 medium carrots, thinly sliced
1 cup snow peas
1/2 cup frozen edamame, thawed

for serving:

Sliced green onions
Cooked brown rice, cauliflower rice or quinoa

INSTRUCTIONS

In a medium bowl, whisk together sauce ingredients. Set aside.
Heat a large nonstick skillet over medium heat. Add oil. Season chicken with salt and pepper and add to skillet, stirring occasionally so that all sides get browned. Continue cooking until chicken is cooked through, 5-8 minutes. Remove from chicken from skillet and set aside.
Add carrots, snow peas and edamame to skillet and cook, stirring, until carrots are softened, about 5 minutes. Add chicken back to the skillet and pour in sauce. Cook until sauce is thickened, about 5 more minutes. Sprinkle with green onions before serving.
Serve with cooked brown rice, quinoa, or cauliflower rice.

Recipe and Photo from Lively Table

Olive Oil-Braised Summer Squash

7/9/2019

Ingredients

⅓ cup extra-virgin olive oil
4 cloves garlic, crushed
½ teaspoon anchovy paste
¼ teaspoon crushed red pepper

1 pound summer squash, cut into ½-inch pieces
1 pound zucchini, cut into ½-inch pieces
1 tablespoon chopped fresh oregano or 1 teaspoon dried
½ teaspoon salt

Preparation

Heat oil, garlic, anchovy paste and crushed red pepper in a large skillet over medium heat until the garlic is sizzling and fragrant, 2 to 4 minutes. Add squash and zucchini. Cook, stirring occasionally, until very tender, 12 to 16 minutes. Stir in oregano and salt.

Recipe from Eating Well

Summer SHrimp Salad

7/9/2019

Ingredients

1¼ pounds raw shrimp (21-25 count), peeled and deveined
¼ cup extra-virgin olive oil
O Organics Organic Extra Virgin Olive Oil 16.9 Fl Oz
10 sprigs fresh thyme
4 cloves garlic, crushed
¼ teaspoon salt

¼ teaspoon ground pepper
¼ cup lemon juice
1 medium English cucumber, diced
3 large heirloom tomatoes, chopped
½ cup chopped fresh basil, plus more for garnish

Instructions

Preheat oven to 350°F.
Toss shrimp with oil, thyme and garlic on a rimmed baking sheet. Sprinkle with salt and pepper. Bake until the shrimp are pink and firm, 8 to 10 minutes.
Transfer the shrimp to a large bowl (discard thyme and garlic). Add lemon juice and stir to coat. Gently stir in cucumber, tomatoes and basil. Arrange the shrimp and vegetables in a serving bowl. Serve drizzled with any dressing left in the bowl and garnish with more basil, if desired.

Recipe and Photo from Eating Well

CASHEW-CRUSTED CAULIFLOWER “STEAK”

7/5/2019

Ingredients
CAULIFLOWER

1 large head cauliflower (or sub 2 small for 1 large)

ALMOND BUTTERMILK

1 cup unsweetened plain dairy-free milk (cashew milk works best! — we prefer Forager brand)
1 Tbsp lemon juice

COATING

1 ½ cups raw cashews (or sub other nut, such as pistachios or almonds, though we haven't tested and can't guarantee the results)
1 tsp sea salt (plus more to season cauliflower before coating)
1/4 tsp cayenne pepper (optional)
3/4 tsp garlic powder
1 ½ tsp curry powder
1 ½ tsp smoked paprika
3 Tbsp arrowroot or cornstarch
1-2 Tbsp avocado oil (if avoiding oil, omit)

FOR SERVING optional

Date-lemon relish*
Hummus (or another favorite dip)
Fresh mint

Instructions

Preheat oven to 425 degrees F (218 C) and line a large baking sheet with parchment paper. If you have a cooling rack that is oven safe, you can place that over the parchment paper to help the cauliflower crisp up even more. However, we tested it with and without and both work. The primary difference is that the cauliflower undersides can get a little more browned when not using a cooling rack. An easy workaround is cooking the cauliflower in the upper third of the oven to prevent the bottoms from burning.
TO CUT "STEAKS," trim the stem and leaves off the cauliflower, being careful not to remove the center of the stem as it’s what holds the “steaks” together.
Flip the cauliflower stem-side down and visually map out how many “steaks” you hope to get. With a large head of cauliflower, I aim for 3 large “steaks,” and know there'll be enough remaining pieces to constitute another “steak.” It can be helpful to look at the underside of the cauliflower to see which way the stalks are running to inform which way you’ll slice (cut with the stalks instead of against them). But it’s very common for the end pieces to crumble, so just do your best to get 3 even “steaks” and slice any remaining bits into flat pieces (see photo). The little pieces are just as (if not more) delicious.
Add 1 inch water and a steamer basket to a large pot and bring to a low boil over medium-high heat. Once simmering, add cauliflower “steaks,” cover, and steam for 4-5 minutes to partially cook. This will soften the “steaks” to speed baking time and ensure the inside is tender when the exterior is crispy and brown. Once slightly softened, remove and set aside on a separate dish.
In the meantime, prepare your vegan buttermilk by adding cashew or almond milk to a shallow dish (shallow and wide enough to dip the cauliflower in) and add lemon juice. Stir and set aside.
Next, prepare the cashew coating by adding cashews, salt, cayenne pepper (optional), garlic powder, curry powder, paprika, and arrowroot starch or cornstarch to a food processor. Mix until a semi-fine meal is achieved. A little texture is okay, but you want it pretty fine so it can coat the cauliflower. Transfer coating to a shallow dish (again, shallow and wide enough to dip the cauliflower in) and set aside.
Dip the slightly steamed cauliflower “steaks” in the almond buttermilk, ensuring both sides are adequately coated. Then set back on platter (where excess will drip off) and season both sides with a pinch of salt.
Next, dredge the cauliflower in the cashew coating until thoroughly coated, using a spoon or your hands to add more coating to any bare spots. Then transfer cauliflower “steaks” to your prepared baking sheet (with or without a cooling rack). Lastly, drizzle with a little avocado oil to help them crisp up (optional, but recommended).
Bake for 25-35 minutes, or until the cauliflower “steak” is easily pierced with a knife and the exterior appears golden brown and crispy. Remove from oven to cool slightly.
Enjoy as is or (our preferred method!) garnish serving plates with a few tablespoons of your favorite hummus (or similar sauce) and top with cauliflower “steak” and date relish (made by simply mixing chopped dates, lemon juice, and diced onion). Garnish with freshly chopped mint for a pop of color and flavor.
Best when fresh. Store leftovers covered in the refrigerator up to 3-4 days. Reheat in a 350 degree F (176 C) oven until hot for best results. Not freezer friendly.

Recipe and Photo from Minimalist Baker

Turkey & Sweet Potato Breakfast Hash

7/3/2019

INGREDIENTS

1 tbsp coconut oil or avocado oil
1 lb ground turkey
1 medium sweet potato, diced
1.5 cups brussels sprouts, halved
1 pink lady apple, diced
2 cups kale, chopped
2 tsp rosemary
2 tsp sage
1 tsp sea salt

INSTRUCTIONS

Using a large cast iron skillet, or a pan, cook the ground turkey on medium heat until cooked through, lightly seasoning with some of the seasonings (reserve the majority for later). Set aside, reserving some of the fat in the pan.
Add in the coconut/avocado oil and saute the sweet potato for 5 minutes, before adding in the brussels sprouts. Saute for another 15 minutes until the veggies have softened and crisped to liking.
Add in the diced apple and kale and saute for another 4-5 minutes or until slightly softened.
Reincorporate the ground turkey, and add the remainder of the seasonings. Stir until fully combined, and season further to taste.
Serve warm and enjoy!

Recipe and Photo from Unbound Wellness

Paleo Chili

7/1/2019

INGREDIENTS

1 pound beef chuck, cut into 1-inch cubes
3 tablespoons olive oil, divided
1 pound lean ground beef
1 large yellow onion, diced
1 medium red bell pepper, cored, seeded, and diced
2 medium carrots, peeled and diced
2 stalks celery, diced

1 medium sweet potato (about 12 ounces), peeled and cut into 1/2-inch cubes
3 cloves garlic, minced
3 tablespoons chili powder
2 tablespoons tomato paste
1 tablespoon unsweetened natural cocoa powder
1 tablespoon ground cumin
2 teaspoons dried oregano
1/2 teaspoon ground cinnamon
1 teaspoon kosher salt, plus more for seasoning
1/2 teaspoon freshly ground black pepper, plus more for seasoning
1 (28-ounce) can fire-roasted diced tomatoes
3 cups low-sodium chicken broth
1 tablespoon apple cider vinegar

For serving (optional):

1 medium avocado, diced
2 medium scallions, thinly sliced
1/2 cup coarsely chopped fresh cilantro

INSTRUCTIONS

Pat the beef cubes dry with paper towels. Season generously with salt and pepper. Heat 2 tablespoons of the oil in a Dutch oven or large heavy-bottomed pot over medium-high heat until shimmering. Working in batches, add the beef cubes in a single layer and sear until browned on all sides, 1 to 2 minutes per side. Transfer the meat to a large bowl; set aside.
Add the ground beef and cook, breaking up the meat with a wooden spoon, until browned and cooked through, 6 to 8 minutes. Using a slotted spoon, transfer the meat to the bowl with the seared beef cubes.
Reduce the heat to medium, add the remaining 1 tablespoon oil, and heat until shimmering. Add the onion, bell pepper, carrots, celery, sweet potato, and garlic, and cook, stirring occasionally, until softened, about 8 minutes. Add the chili powder, tomato paste, cocoa powder, cumin, oregano, cinnamon, salt, and pepper. Stir to combine and cook for 2 minutes.
Return the beef and any accumulated juices to the pot. Add the tomatoes and their juices and the broth and stir to combine. Bring to a boil, then reduce the heat to low and simmer uncovered, stirring occasionally, until the beef is tender, about 1 hour. Remove from the heat and stir in the vinegar. Serve topped with avocado, scallions, and cilantro if desired.

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