Latest Health News in Crofton - Nutritional Healing Center

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.

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

Roasted Cauliflower and Sweet Potato Soup

4/1/2019

Ingredients

1 head of cauliflower, chopped into florets
2 medium-sized sweet potatoes, peeled and cubed
5 garlic cloves, peeled
1 tsp. paprika (omit for AIP)
4 cups vegetable or chicken stock
1/2 cup coconut or almond milk (coconut for AIP)
2 tbsp. olive oil
Sea salt and freshly ground black pepper

Preparation

Preheat your oven to 400 F.
Place the cauliflower florets, cubed potatoes, and garlic on a baking sheet.
Drizzle with olive oil, and season to taste with salt and pepper.
Roast in the oven for 35 to 40 minutes or until the vegetables are soft.
Transfer the vegetables from the baking sheet to a saucepan.
Pour the vegetable stock into the saucepan, and add the paprika.
Bring to a simmer and purée the soup using an immersion blender.
Pour in the coconut or almond milk, and give everything a good stir.
Continue simmering until warm, and season to taste before serving.

Wild Mushroom Soup

4/1/2019

Ingredients

1 ½ lb. mixed wild mushrooms, sliced;
2 large shallots, diced;
1 tbsp. fresh thyme;
7 cups chicken stock;
1 cup. coconut milk;
3 tbsp. ghee;
¼ cup parsley, chopped;
2 tbsp. tapioca starch; (optional)
Sea salt and freshly ground pepper;

Preparation

Melt the ghee in a large saucepan placed over medium high.
Add the shallots and sauté for 3 to 4 minutes.
Add the mushrooms and thyme and cook for about 8 minutes.
Add the chicken stock and bring to a boil. Turn down the heat to medium-low, and let simmer for 15 minutes.
Stir in the coconut milk, season to taste, and let simmer for another 5 minutes.
Stir in the tapioca starch if you like your soups thicker.
Mix in the chopped parsley and serve.

Recipe from Paleo Leap

Chunky Meat and Vegetable Soup

4/1/2019

Ingredients

2 1/2 lbs. ground beef;
1 large onion, diced;
2 celery stalks, diced;
3 garlic cloves, minced;
14.5 ounce can of diced tomatoes, or three large tomatoes, diced;
3 cups beef broth;
3 bell peppers, seeded and diced;
4 whole carrots, peeled and sliced;
2 sweet potatoes, cut into chunks;
3 tbsp. tomato paste;
½ tsp. ground oregano;
1 tsp. chili powder;
Sea salt and freshly ground black pepper;

Preparation

Brown the meat with the onion, garlic, and celery in a large saucepan placed over a medium-high heat.
Add the remaining ingredients to the saucepan, season to taste, and stir to combine.
Bring to a boil, then reduce to a simmer, cover, and cook for 15 to 20 minutes or until the sweet potatoes are soft.

Recipe from Paleo Leap

Coconut Lime Chicken Soup

4/1/2019

Ingredients

2 lbs. cooked chicken, cut into pieces;
15 oz. coconut milk; (1 can + a few tablespoons)
3 cups chicken broth;
¼ cup lime juice;
3 medium carrots, shredded;
1 cup broccoli, shredded;
1 cup rutabaga, shredded;
2 tsp. Thai seasoning; (instructions below)
1 lime cut into wedges;
Sea salt and freshly ground black pepper;

Ingredients for the Thai seasoning

1/2 tsp. curry powder;
1/4 tsp. cinnamon;
1/4 tsp. ginger;
1/4 tsp. chili powder;
1/4 tsp. paprika;
1/4 tsp. salt;

Preparation

Combine the chicken broth, coconut milk, lime juice, Thai seasoning, shredded vegetables and chicken pieces in a large saucepan. Season to taste with salt and pepper.
Bring the soup to a boil, then reduce the heat and let it simmer, covered, for 15 minutes or until the vegetables are getting slightly tender.
Serve warm, with lime wedges.

Recipe from Paleo Leap

Chicken and Avocado Soup

3/21/2019

Ingredients:

2 tsp olive oil
1-1/2 cups scallions, chopped fine
2 cloves garlic, minced
1 medium tomato, diced
5 cups reduced sodium chicken broth
2 cups shredded chicken breast (12 oz)
8 ounces (from 2 small) ripe hass avocados, diced
1/3 cup chopped cilantro
4 lime wedges
kosher salt and fresh pepper, to taste
1/8 teaspoon cumin
pinch chipotle chile powder (optional)

DIRECTIONS:

Heat a large pot over medium heat.
Add the oil, 1 cup of scallions and garlic. Sauté about 2 to 3 minutes until soft then add the tomatoes and sauté another minute, until soft.
Add chicken stock, cumin and chile powder and bring to a boil. Simmer, covered on low for about 15 minutes.
In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge.

Recipe and Photo from: Skinnytaste

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