Latest Health News in Crofton - Nutritional Healing Center

Sweet Potato, Kale and Shrimp Skillet

7/18/2019

Ingredients

2 tablespoons extra virgin olive oil or ghee
½ cup onions — diced
pinch crushed red pepper — to taste
2 cloves garlic — minced
2 cups sweet potatoes — diced
2 cups shrimp — peeled, deveined, and thawed if frozen
3 cups trimmed and coarsely chopped kale leaves
salt and ground black pepper

Instructions

In a cast iron skillet, heat the olive oil over medium heat.
Add the onions and crushed red pepper.
Cook until the onions are soft and golden.
Add the garlic, and cook for about 30 seconds.
Add the sweet potatoes, and cook until soft. Add a few tablespoons or ¼ cup of water to help steam the sweet potatoes, if necessary.*
Add the shrimp, and cook for 2-3 minutes or until they turn pink.**
Turn the heat to low, and add the kale, stirring until wilted.
Season to taste with salt and pepper.

Recipe and Photo from Primavera Kitchen

A DELICIOUS AND EASY FISH CURRY IN JUST 30 MINUTES

7/16/2019

Ingredients

2 Tablespoons coconut oil
1 onion finely chopped
3 cloves garlic thinly sliced
2 Tablespoons freshly grated ginger about a 5cm piece
2 teaspoons medium curry powder
1 teaspoon ground turmeric
10 - 15 fresh curry leaves
400 ml (13 ozs) coconut milk
2 medium tomatoes roughly chopped
1 teaspoon salt
600 g (21 oz) firm white fish cut into 3cm chunks
20 g (1 cup) chopped fresh coriander (cilantro)
1/2 lime juiced

Instructions

Melt the coconut oil in a medium saucepan.
Saute the onion for about 5 minutes over a medium heat until translucent and just starting to brown.
Add the garlic and ginger, and cook, stirring gently for 1 minute.
Add the curry powder, turmeric and curry leaves, and cook, stirring for a further minute until the mixture is fragrant.
Slowly stir in the coconut milk, scraping up the spices and onion from the bottom of the saucepan. Bring the pan to a gentle simmer.
Add the chopped tomato, and continue to simmer for about 5 minutes or until the tomato begins to soften.
Add the fish and the salt to the sauce, and gently poach for about 6 - 8 minutes, or until the fish is cooked.
Gently stir in the coriander and lime juice.
Serve.
Recipe and Photo from The Cooks Pyjamas

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

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

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.

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

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