Latest Health News in Crofton - Nutritional Healing Center

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

20-Minute Sheet Pan Chicken and Veggies

5/29/2019

INGREDIENTS

1 1/2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
1 1/2 pounds broccoli, cut into bite-sized florets
2 (8-ounce) bags mixed baby bell peppers (or 2 large bell peppers), cut into 1-inch chunks
3 tablespoons olive oil
4 cloves garlic, smashed
1 tablespoon coarsely chopped fresh rosemary leaves, or 1 teaspoon dried Italian seasoning or Italian herb blend
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

INSTRUCTIONS

Arrange a rack in the middle of the oven and heat to 500°F. Place a rimmed baking sheet in the oven while it is heating.
Place all the ingredients in a large bowl and toss to combine. Remove the hot baking sheet from the oven. Add the chicken and vegetable mixture and arrange into a single layer.
Return to the oven and turn the heat down to 475°F. Roast, stirring halfway through, until the chicken is cooked through and the vegetables are tender, 15 to 20 minutes total.

Recipe from The Kitchn

Chicken Adobo Meal Prep

5/15/2019

INGREDIENTS

8 chicken legs about 2 pounds
5 cloves garlic minced and divided
1 cup Coconut Aminos
2 tbs olive oil divided
1 1/2 cup Water
1 tbsp peppercorns
3 bay leaves
1 tbsp white wine vinegar

For Serving

4 cups riced cauliflower cooked
4 cups green beans steamed

INSTRUCTIONS

Add chicken, half of the minced garlic, and the coconut aminos to a container, and let marinate for 1 hour, or up to overnight.
In a skillet, add 1 tablespoon olive oil, and then remove chicken from marinade and brown chicken on all sides on medium high heat for 7-10 minutes.
Remove browned chicken from pan. Add remaining 1 tablespoon olive oil, and remaining half of the minced garlic, and saute garlic for 2-3 minutes to begin to brown.
Add the chicken back into the pan with the garlic, and pour on the remaining marinade. Add water, whole peppercorns, and bay leaves, and bring to a simmer. Reduce heat, and add a lid, and continue simmering the chicken for 20 minutes until the chicken is cooked through.
Serve with cauliflower rice and green beans for a Whole30 version of a classic Filipino meal.

Recipe and photo from Meal Prep On Fleek

20 Minute Paleo Thai Almond Butter Turkey Meatballs

5/13/2019

INGREDIENTS

1 pound ground turkey breast
Garlic Powder to taste
onion powder to taste
Ground Ginger to taste
3/4 cup coconut milk full fat
1/2 cup Almond Butter
2 tbsp red curry paste
1 tbsp coconut vinegar
1 tbsp Coconut Aminos
1/8th tsp liquid stevia (or 1 tbs coconut sugar)
squeeze fresh lime juice

INSTRUCTIONS

Preheat oven to 425 degrees F
Mix together all Thai Almond Butter sauce ingredients
Place 1/4 cup sauce in the bottom of a cast iron skillet
Mix together all ingredients for meatballs and roll into desired size meatballs (do not overmix or the meatballs will become dense)
Place meatballs into cast iron skillet
Top with remaining sauce
Bake for ~12 minutes or until meatballs just cooked through
Serve over cauliflower rice with shredded carrots, chopped almonds and cilantro

Recipe and Photo from Meal Prep on Fleek

Baked Shrimp Salmon

5/8/2019

Ingredients

2 lbs fresh salmon fillets
1 lb large shrimp, uncooked
3 Tbsp oil (olive or canola)
1/2 lb asparagus
1 large lemon, sliced
1 stick unsalted butter, sliced

Seasoning-

1 ½ tsp ground paprika
2 tsp table salt
½ tsp ground black pepper
2 tsp garlic powder

Instructions

Devein shrimp and remove the tail, if desired. Trim ends of asparagus.
Preheat oven to 425°F.
Combine all ingredients for the seasoning.
Cut salmon into four or five equal parts.
Arrange salmon and asparagus on a large baking sheet. Season salmon and asparagus (there will be leftover seasoning). Add lemon and butter slices to salmon and on the asparagus. Drizzle with oil. Bake 5 minutes.
Meanwhile, season shrimp and toss to coat.
Add shrimp to baking sheet, spread out evenly. Add leftover butter and lemon over shrimp. Return to oven. Bake another 7-9 minutes, until shrimp and salmon are fully cooked.
Pour the butter juices over the salmon, shrimp and asparagus.
Serve immediately.

Recipe and Photo from Valentina's Corner

Apple and Sweet Potato Chicken Sheet Pan Dinner

5/7/2019

INGREDIENTS

1 large sweet potato, cut into ¾ inch pieces (about 3 cups)
2 cored apples, cut into ¾ inch pieces (I used Gala)
1 medium red onion, peeled and cut into ¾ inch pieces
2 tablespoons coconut oil
1 teaspoon salt
1 teaspoon chili powder
½ teaspoon fresh or dry thyme
½ teaspoon allspice
1 pound chicken thighs

INSTRUCTIONS

Preheat the oven to 375 degrees F.
Mix the spices together in a small bowl.
Coat the potato, apple, and onion in coconut oil.
Sprinkle half of the seasoning mixture onto the vegetables and mix to coat.
Spread the vegetables and apple mixture into a single layer on a lined 13x18 inch sheet pan.
Season both sides of the chicken with the other half of the seasoning mix.
Place the chicken on top of the vegetables.
Roast in the oven for 25-30 minutes until sweet potatoes are tender and chicken is cooked through.
Serve immediately.

Recipe and Photo from The Organic Dietitian

Chicken Meatball& Roasted Vegetable Sheet Pan Dinner

5/3/2019

INGREDIENTS

4 tablespoons olive oil, divided
1 1/4 pounds (565g) yukon or golden potatoes
1 pound (450g) chicken meatballs (raw or cooked) OR raw chicken sausage
1 pound (450g) broccoli crowns
1 pound (450g) carrots
salt and pepper, to taste
enchilada or pasta sauce for brushing on meatballs (optional)

INSTRUCTIONS

Preheat oven to 400ºF (205ºC). Slide oven racks into the upper and lower third positions. Grease 2 rimmed baking sheets with 2 teaspoons of olive oil on each pan. Alternatively, you can line both baking sheets with parchment paper. You wouldn’t need to grease the parchment paper.
If you are using raw or cooked chicken meatballs, set them aside. If you are using raw chicken sausage, chop them into 1-inch chunks. I like digging the ground meat out of the casing and shaping the meat into meatballs.
Chop broccoli browns in to florets. Slice carrots into 1/4-inch thick sticks that are about 3 or 4 inches long. You can also use baby carrots for this. I recommend slicing the thicker carrots in half. Chop potatoes into 1/2-inch chunks.
Toss potatoes with 1 tablespoon of olive oil and a generous pinch of salt. Spread the potatoes over the 2 baking sheets. Slide the baking sheets onto the upper and lower third oven racks and bake potatoes for 20 to 25 minutes.
Toss broccoli florets with 1 tablespoon of olive oil and a pinch of salt. In a separate bowl, toss carrot sticks or baby carrots with 2 teaspoons of olive oil and a pinch of salt.
Remove baking sheets from the oven, and give the potatoes a stir. Spread out the broccoli, carrots and meatballs onto both baking sheets. Bake everything for 15 minutes, until the meatballs are cooked through. The meatballs should register at 165ºF (75ºC). (NOTE: If you are using cooked meatballs, you only need to bake them for 8 to 10 minutes. Add cooked meatballs onto the baking sheet last.)
Remove baking sheets from the oven and season everything with salt and pepper to taste. Brush some sauce on the meatballs, if you like.

Recipe and Photo from Healthy Nibbles

SHEET PAN LEMON GARLIC SHRIMP AND ZUCCHINI NOODLES

5/3/2019

Ingredients

1 pound of extra large shrimp peeled and deveined
1 1/2 pounds of zucchini spiralized on the thick noodle setting
1 pound grape tomatoes
1 tablespoon of olive oil divided
2 tablespoon of freshly squeezed lemon juice
4 cloves of garlic minced
1/2 teaspoon of crushed red pepper flakes
kosher salt and freshly ground black pepper
lemon slices for garnish
flat leaf parsley for garnish

Instructions

Preheat oven to 450 degrees.
On a large sheet pan, toss zucchini noodles and tomatoes with 1/2 tablespoon of olive oil, 1/2 teaspoon of kosher salt and several turns of freshly ground pepper.
In a medium size bowl, combine 1/2 tablespoon of olive oil, lemon juice, garlic, crushed red pepper, 1/4 teaspoon of kosher salt, several turns of freshly ground pepper and shrimp.
Add shrimp to sheet pan spreading evenly over zucchini noodles,
Cook at 450 degrees for about 8 minutes, just until shrimp is cooked through.
Sprinkle with chopped flat leaf parsley and serve with lemon wedges.

Recipe and Photo from Number 2 Pencil

One-Pan Sweet Potato Broccoli Chicken Bake

5/3/2019

INGREDIENTS

1 lb. boneless, skinless chicken breast or thighs, cubed
3–4 cups broccoli florets
1 large sweet potato, ¼ inch small cubes–small cubes are key (~1 1/2 cups cubed)
2/3 cup red onion, chopped
2 cloves garlic, minced
1/4 cup raisins or refined sugar-free cranberries (we like Made in Nature)
3 Tbsp. chopped walnuts or nuts of choice*
1/3 cup olive oil or avocado oil
1 ½ tsp. Italian seasoning, dried
1/2 tsp. sea salt
¼ tsp. pepper

INSTRUCTIONS

Preheat oven to 375 °F.
Line a baking sheet with parchment.
On the pan, combine the broccoli, sweet potato, onion, garlic, raisins and walnuts. Drizzle with oil, add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and bake for 12 minutes.
After the 12 minutes remove from oven, add chicken, toss and place back in oven to bake for another 8 minutes. Then again remove from oven, toss once more and place back in oven without foil this time and bake for another 5-10 minutes or until chicken is cooked through and sweet potatoes are soft.

Recipe and Photo from The Real Food Dietitians

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