Latest Health News in Crofton - Nutritional Healing Center

WINTER VEGETABLE SOUP

2/14/2020

Ingredients

1 red onion, chopped;
2 large carrots, chopped;
2 sticks celery, chopped;
1 medium sweet potato, chopped;
2 garlic cloves, minced;
1 can (28 oz.) diced tomatoes;
4 cups vegetable or chicken stock;
2 tsp. fresh sage leaves, chopped;
2 cups of cooked chicken or turkey;
A few cabbage leaves, shredded;
2 tbsp. clarified butter or other cooking friendly fat;
Sea salt and freshly ground black pepper to taste;

Preparation

In a large saucepan placed over a medium heat, warm the clarified butter and add the onion and the garlic. Cook 3 to 5 minutes or until onion starts to brown.
Add the carrots, celery, and sweet potatoes, and stir well and cook for 2 to 3 minutes.
Add the tomatoes, stock, and sage, season to taste, and bring to a boil.
Reduce the heat to a simmer. Cover and cook for 20 minutes.
Add the chicken or turkey and cabbage and cook for another 10 minutes.
Adjust the seasoning if necessary and serve warm.

Recipe and Photo from Paleo Leap

Sweet Potato Chili

2/12/2020

INGREDIENTS

2 tbsp. extra-virgin olive oil
1 medium onion, chopped
1 bell pepper, chopped
3 cloves garlic, minced
1 tbsp. tomato paste
1 lb. Italian sausage
1 tbsp. chili powder
1 tsp. dried oregano
1/2 tsp. garlic powder
1/4 tsp. cayenne
Kosher salt
Freshly ground black pepper
4 large sweet potatoes, peeled and cubed into 1" pieces
3 c. low-sodium chicken broth
1 (14.5-oz.) can diced tomatoes
Freshly chopped parsley, for serving

DIRECTIONS

In a large pot over medium heat, heat oil. Add onion and bell pepper and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more, then add tomato paste and stir until well coated. Add sausage and cook, breaking up meat with a wooden spoon until no longer pink, 7 minutes. Add chili powder, oregano, garlic powder, and cayenne and season with salt and pepper.
Add sweet potatoes, broth, and tomatoes and bring to a boil. Reduce heat and let simmer, covered, until sweet potatoes are tender, about 15 minutes.
Garnish with parsley before serving.

Recipe and Photo from Delish

ROASTED ASPARAGUS, CAULIFLOWER, AND MUSHROOM SOUP

1/31/2020

Ingredients

1 - 1.5 lbs asparagus*
1 medium sized head of cauliflower
3 tbsp olive oil divided
1/2 large yellow onion chopped
8 oz sliced brown mushrooms
2 cloves garlic crushed
5 cups vegetable broth
Juice of 1 lemon about 3 tbsp
2 tsp lemon zest
1 cup fresh loose basil leaves
Salt and pepper to taste

Instructions

Preheat your oven to 400 degrees.
Prepare the cauliflower and asparagus: chop bottoms off the asparagus stalks and discard, slice the remaining stalks into 2 inch long spears. Chop the cauliflower into florets. Spread cauliflower and asparagus onto a large baking sheet and drizzle with 1 tbsp olive oil. Salt and pepper. Place inside the oven to roast for approximately 25 mins, gently turning the vegetables halfway through.
Meanwhile, heat up a large soup pot to medium heat. Add 2 tbsp olive oil, chopped onion, sliced mushrooms, and garlic. Sauté vegetables for 8-10 minutes, or until flagrant.
Add asparagus and cauliflower to soup pot. Cover with broth and bring to a boil. Reduce heat to low and simmer for about 10 minutes.
Add lemon juice, zest, and basil leaves. Using an immersion blender, puree until smooth. Alternatively, cool down the soup a bit, and pour into a large blender or food processor to puree.
Serve immediately and garnish with any of the following optional toppings.
Optional toppings: Parmesan cheese, lemon pepper, pesto, or even pancetta.

Recipe and Photo from Wholesomelicious

Nutty Cabbage Fennel Soup

1/29/2020

Ingredients

3 tablespoons olive oil, divided
1 fennel bulb (about 2 ounces), fronds and core removed, then thinly sliced
1 shallot, diced
1 pound cabbage, cored and thinly shredded (with knife or mandoline)
1/4 teaspoon salt
1/2 cup chopped brazil nuts (2 ounces)
1/2 tablespoon creamy dijon mustard
1/4 teaspoon garlic powder
2 1/2 to 3 cups low sodium vegetable stock (so you can adjust salt as needed)
1/4 teaspoon black pepper
2 tablespoons

Instructions

Bring oil to medium-high heat in a large (3 1/2 quart) dutch oven. Add fennel and shallot, stirring to coat. Cook for 5 minutes, until vegetables are lightly softened.
Add half of cabbage and salt, stirring and cooking for two minutes to wilt slightly, then add remaining tablespoon of olive oil, cabbage, and brazil nuts.
Continue stirring occasionally and cooking over medium heat for 10 minutes. You should see light browning on the vegetables.
Then add dijon mustard, garlic powder, and 2 1/2 cups stock. Cover and simmer for 20 minutes, on medium-low heat.
Take off heat and gently transfer half of it to a high-powered blender. Add collagen and black pepper.
Blend for 30 seconds, then add other half. Blend for 45 seconds on high to completely puree, adding up to 1/2 cup of stock if needed to get to the texture you like. Taste, and adjust salt if needed.

Recipe and Photo from Heartbeet Kitchen

EASY THAI SHRIMP SOUP

1/27/2020

INGREDIENTS:

1 cup uncooked basmati rice
2 tablespoons unsalted butter
1 pound medium shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste
2 cloves garlic, minced
1 onion, diced
1 red bell pepper, diced
1 tablespoon freshly grated ginger
2 tablespoon red curry paste
1 (12-ounce) can unsweetened coconut milk
3 cups vegetable stock
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves

DIRECTIONS:

In a large saucepan of 1 1 /2 cups water, cook rice according to package instructions; set aside.
Melt butter in a large stockpot or Dutch oven over medium high heat. Add shrimp, salt and pepper, to taste. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside.
Add garlic, onion and bell pepper to the stockpot. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in ginger until fragrant, about 1 minute.
Whisk in curry paste until well combined, about 1 minute. Gradually whisk in coconut milk and vegetable stock, and cook, whisking constantly, until incorporated, about 1-2 minutes.
Bring to a boil; reduce heat and simmer until slightly thickened, about 8-10 minutes.
Stir in rice, shrimp, lime juice and cilantro.
Serve immediately.

Recipe and Photo from Damn Delicious

MUSHROOM MEAT TACOS WITH ROASTED BROCCOLI GUACAMOLE

11/11/2019

INGREDIENTS

MUSHROOM MEAT
1 cup portobello (about one med mushroom cap) chopped
½ shiitake chopped
1 green onion chopped
1 TBS roasted unsalted sunflowers seeds
½ tsp liquid aminos (or soy sauce)
½ tsp Worcestershire
1 clove garlic minced
½ tsp cumin
½ tsp hot sauce
¼ tsp garlic powder
pinch of salt
1 TBS lime juice
BROCCOLI GUACAMOLE
1 cup broccoli flowerettes
¼ avocado
¼ tsp garlic powder
¼ tsp cumin
2 TBS tomato finely chopped
½ TBS lime juice
OPTIONAL TOPPINGS
Cilantro, hot sauce,1 TBS plain yogurt of choice (coconut milk, almond, greek), cheese of choice

INSTRUCTIONS

Preheat oven to 400 degrees
Spray baking sheet with non-stick cooking spray
Lay broccoli flowerettes on sheet, spray with cooking spray, sprinkle with a pinch of salt
Bake for about 20 min or until browned
Meanwhile, in a food processor, blend portobello, shiitake, sunflower seeds and garlic (you should get a chopped meat consistency)
Transfer to a bowl, and add remaining ingredients
Spray a pan with nonstick cooking spray and cook for about 5 minutes (or until hot)
Once broccoli is done, take out of the oven and allow to cool for about 10 min
Chop broccoli, and transfer to a bowl
Add remaining guacamole ingredients and stir completely (the avocado should completely cover broccoli)
Spoon ingredients into desired "wrap/shell"
Top with optional hot sauce, cilantro and salsa
ENJOY!

Recipe and Photo from Cookies to Kale

Purple Sweet Potato Collard Wraps with Cashew Honey Mustard

11/7/2019

Ingredients
For the wraps

3-4 purple sweet potatoes
6 large collard leaves
3/4 tsp chili powder
1/4 tsp garlic powder
red pepper flakes (optional)
salt/pepper
olive oil
2 large carrots, shredded
sliced red onion
sprouts
roasted red pepper, sliced
1-2 ripe avocados, sliced
chopped cashews

For the cashew honey mustard

1 cup cashews (preferably soaked for several hours prior)
1 tbs light olive oil
1.5 tbs yellow mustard
1 tbs honey
1 tsp apple cider vinegar
1/2 tsp ground ginger
salt to taste
water to thin

Instructions

Bring a pot of salted water to a boil. While waiting, peel and cube sweet potatoes. Add to water, reduce heat slightly and boil for 12-15 minutes, until soft.
While potatoes boil, add cashews, honey, mustard, light olive oil, vinegar, and ground ginger to a food processor. Pulse, adding water until you have a smooth sauce. Salt to taste.
Drain sweet potatoes and add salt, pepper, chili powder, garlic powder, and olive oil. Mash and add more oil as needed.
Wash collard leaves under very hot water (this will help them be a little bit malleable) Using a small paring knife, trim the thick vein that runs down the center of the leaf to make it lay flush with the rest of the leaf (careful not to pierce the leaf) Then cut the stem where the leaf starts.
Working one wrap at a time, lay collard leaf with the inside of the leaf facing up and the stem facing towards you. Spread a base of sweet potato mash, followed by a sprinkling of chopped cashews. Next, add your shredded carrots, roasted red pepper strips, and avocado slices. Top with sprouts.
Fold the right and left sides of the leaf inwards, then begin to roll your collard leaf, keeping it tight and tucking in the edges as you go. Secure with two toothpicks and slice down the center.
Repeat for the remaining wraps and serve with cashew honey mustard.

Chicken, Sweet Potato, and Coconut Stew

8/19/2019

Ingredients

For the Spice Mixture:
1/4 cup freshly squeezed orange juice
1 TB paprika
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground tumeric
1/4 tsp cayenne (less if you’re sensitive to spice)
For the Stew:
3 TB coconut oil
1 large onion, chopped
2-inch piece fresh ginger, peeled and minced
8 cloves fresh garlic, chopped
1 can (15 oz) diced tomatoes and their juices
1/2 cup unsweetened, whole coconut milk from a can (shake well)
2 cups regular chicken broth
1 lb sweet potatoes, peeled and cut into 1/2 inch pieces
2 lbs boneless skinless chicken thighs, towel-dried and cut into bite size pieces
kosher salt and freshly ground black pepper
Garnishes: chopped cashews, unsweetened coconut flakes (garnishes highly recommended for texture and depth of flavor.)

Instructions

In a bowl, combine all ingredients of Spice Mixture together until well incorporated. Set aside.
In a Dutch Oven or large/heavy pot, add 2 TB coconut oil and heat until hot. Add onions and cook/stir over medium heat until softened, 4 minutes. Add ginger and garlic, continuing to stir another 2 minutes. Add the Spice Mixture that was set aside. Stir well for 1 minute.
Add tomatoes plus their juices and coconut milk. Stir frequently 2-3 minutes. Add broth and 1/2 tsp kosher salt. Bring to a simmer for 10 minutes. Add sweet potatoes, stirring occasionally; cook until tender, 20 minutes. Taste stew; if needed, add more kosher salt and freshly ground black pepper.
Meanwhile (while stew is cooking) heat 1 TB coconut oil in a large saucepan over medium high heat. Sprinkle chicken with 1/2 tsp kosher salt and 1/4 tsp freshly ground black pepper. Place chicken in a single layer in saucepan and let brown for 4 minutes on first side. Flip with tongs for 3 minutes of browning on second side. Do this in 2 batches if needed to avoid overcrowding (if crowded, chicken won’t brown.) Add browned chicken to the hot stew; stir to combine.
Serve stew with garnishes, over rice or just as is.

Recipe and Photo from Chew Out Loud

TURKEY TACOS RECIPE

7/31/2019

Ingredients

1 pound extra lean ground turkey can use higher fat for more flavor/moisture
1 small yellow onion diced
1 large green bell pepper diced
1 large red bell pepper diced
2 tablespoons chili powder
2 teaspoons smoked paprika
2 teaspoons cumin
2 teaspoons garlic powder
1 1/2 teaspoon salt more to less to taste
1 teaspoon pepper
1/4 cup water *

Instructions

Spray a large nonstick skillet with cooking spray and heat over medium/medium-high heat.
Once hot, add in turkey, onion, bell peppers, and spices.
Cook, breaking up meat as you go along, until meat is no longer pink and the veggies are tender.
Once the meat is almost fully cooked, stir in 1/4 cup water, and simmer until thickened.
Taste and re-season, if necessary, and serve!
Serving ideas: hard/soft taco shell, living lettuce for lettuce cups, shredded lettuce, shredded cheese, pico de gallo, greek yogurt, salsa, beans, corn, cilantro, etc!

Harissa Portobello Mushroom “Tacos”

7/22/2019

INGREDIENTS
Portobello Mushrooms

1 pound (450g) portobello mushrooms
1/4 cup (60g) spicy harissa, or use a mild harissa
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon onion powder
6 collard green leaves

Guacamole

2 medium ripe avocados
2 tablespoons chopped tomatoes
2 tablespoons chopped red onion
1 1/2 to 2 tablespoons lemon or lime juice
pinch of salt
1 tablespoon chopped cilantro

Optional Toppings

cashew cream
chopped tomatoes
chopped cilantro

INSTRUCTIONS

Remove the stem of the portobellos. Rinse mushrooms and pat dry.
Mix harissa, 1 1/2 tablespoons olive oil, cumin, and onion powder in a bowl. Brush each mushroom with the harissa mixture, making sure to cover the edges of the mushroom as well. Let mushroom marinade for 15 minutes.
While the mushrooms are marinating, prepare guacamole. Halve and pit the avocados and scoop out the flesh. Mash avocados and mix in chopped tomatoes, red onion, lemon (or lime) juice, salt, and cilantro. Set aside.
Rinse collard greens. Chop off the tough stems and set aside.
When the mushrooms are done marinating, heat 1 1/2 tablespoons of olive oil in a skillet or sauté pan over medium-high heat. Place the portobello mushrooms in the pan and cook for 3 minutes. Flip over and cook for another 2 to 3 minutes. Each side should be browned.
Turn off the heat and let the mushrooms rest for 2 to 3 minutes before slicing.
Take a collard green leaf and fill it with a few slices of portobello. Add guacamole, chopped tomatoes, cashew cream, and cilantro to your liking.

Recipe and Photo from Healthy Nibbles and Bits

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Phone: 410-721-3338
Email: info@nutritionalhealingcenterllc.com
Address: 2135 Defense Highway Crofton, Maryland 21114

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