Month: March 2022

Creamy Fennel Kale Chicken

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Creamy Fennel Kale Chicken | Courtesy of Being Brigid.

Jump to recipe

This dish has all the benefits of a healthy serving of daily greens wrapped up with the subtle flavors of fennel and leeks. Paired with the chicken for protein, this is a flavorful dish that comes together almost as quickly as any convenience food, and is sure to leave you feeling both nourished and satisfied.

Improved Cognitive Health

Kale is a healthy nutrient dense food that is a versatile and tasty addition to any meal. Like many leafy greens, is high in antioxidants, Vitamin K, calcium, and folate. Folate and calcium are important for normal bone health. Folate is one of several essential vitamins that plays an important role in DNA synthesis. It’s presence in your diet encourages healthy cell and tissue growth. Additionally, a recent study published in Neurology, showed that consumption of 1 serving per day of green leafy vegetables was associated with slower cognitive decline.

A Note on Fats

This recipe is baked at 400 F, so choosing the right oil is important. We use avocado oil because, in addition to having a beneficial fatty acid profile, can withstand high temperatures without oxidizing. Avocado oil also has a high smoke point (485F). We are concerned with the former, while culinary professionals are concerned with the latter. The point at which an oil smokes (and thus affects the flavor of the food) and the point at which it oxidizes when exposed to heat, can be very different. Smoke point is a metric that is easy to define. Put simply, it is the point at which an oil, when exposed to heat, begins to produce smoke. Oxidation can occur at much lower temperatures. When a fat is oxidized, it produces free radicals that can be toxic and disruptive to the body.

You may have heard of unsaturated and saturated fats. This classification refers to the number of hydrogen molecules attached to a fatty acid. Saturated fats are fully saturated with hydrogen molecules, whereas, monounsaturated, polyunsaturated and unsaturated fats have several hydrogen molecules “missing”. The more hydrogen molecules the fatty acid lacks, the more unstable it is, and the more susceptible it is to oxidation. Most oils are a mixture of saturated and unsaturated fatty acids, so the fatty acid profile is what we need to decipher in order to determine the suitability of a particular oils for cooking.

makes 4 servings

Ingredients

  • 2 medium leeks, thinly sliced 
  • 2 medium fennel, cored and thinly sliced
  • 1/4 cup avocado oil  
  • 1/4 tsp himalayan salt 
  • Dash black pepper
  • 5 cups curly kale, chopped
  • 1 lb organic chicken breast cutlets, skinless
  • 1/2 cup organic chicken broth, low sodium 
  • 1/4 cup almond yogurt, unsweetened
  • 1 Tbsp whole grain mustard 

Instructions

  1. Preheat oven to 400 F. 
  2. On a baking sheet, place prepared fennel and leeks. 
  3. Toss vegetables with 2 tbsp avocado oil, hHimalayan salt and dash black pepper. 
  4. In a separate bowl, massage kale with 1 tbsp avocado oil, dash of salt and pepper and set the kale aside. 
  5. Bake fennel and leeks for 40 minutes and add kale to the baking sheet for the last 10-12 minutes of baking. 
  6. Heat 1 tbsp avocado oil in a large pan, over medium heat. 
  7. Add chicken and sauté until lightly cooked, about 3-4 minutes per side. 
  8. In a small bowl, mix almond yogurt, chicken broth and mustard and pour on top of chicken.
  9. Add the roasted vegetables to pan and continue to heat for 3 minutes. 

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Vegan Pumpkin Seed Pesto Pasta

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Vegan Pumpkin Seed Pesto Pasta | By Chef Amanda DeLaura 

Veggies, veggies, veggies! 

I made this recipe with lentil flour pasta and it was delicious!

1) be sure to remove the stems and buds from your basil. This will ensure you do not make a bitter pesto. 

2) if you use frozen peas, place them in your strainer before draining your pasta. Drain your pasta over the peas and the boiling water will quickly bring the peas to room temperature.

Serves 4 to 6 Ingredients: 

  • 12 oz Jovial’s Brown Rice Fussili 1 batch pesto
  • 1 zucchini, sliced 1/8” thick on diagonal
  • 1 yellow squash, sliced 1/8” thick on diagonal
  • 1 head brocollini, chopped into bite sized pieces
  • 1/2 cup petite peas, thawed
  • 1/2 cup cherry tomatoes, sliced in half lengthwise
  • 1/2 tsp chili flakes
  • 1 Tbsp minced parsley 

Pumpkin Seed Pesto: 

  • 3 oz basil, rinsed & dried
  • 1/4 cup olive oil
  • 1/4 cup pumpkin seeds
  • 1/2 tsp pink Himalayan salt
  • 2 small cloves garlic mara-labs.com 

Directions: 

  1. Bring a large pot of water to boil. Meanwhile, combine all ingredients for the pesto and process in a food processor (or vitamix) until very smooth, about 2 minutes, scraping down the sides of the processor 1 or 2 times. 
  2. Once pasta water has boiled, add 1/2 teaspoon of pink Himalayan salt and 1 tablespoon of olive oil. Add the pasta and cook according to packaging, about 12 minutes. Drain pasta through a strainer and return the pot to the stove, leaving the pasta in the strainer.

  3. Add 2 Tbsp olive oil to the pot (and/or clarified ghee, if desired) and add sliced zucchini and squash. Season with salt and pepper and cook until browned and tender, about 3 to 5 minutes. Add broccolini and continue to cook for one minute. Turn off heat and add the pasta, peas, pesto and cherry tomatoes. Toss and then add chili flakes and parsley. Season with extra salt and pepper, as desired

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Bone Friendly, Gluten Free Chicken Soup Recipe

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Bone Friendly, gluten free chicken soup recipe

The key to this soup is: 

1) pan frying in coconut oil and seasoning all the ingredients so that they could be eaten by themselves 

2) using bone broth instead of regular chicken broth. You can substitute your favorite veggies in place of the carrots or celery. I use a liberal amount of coconut oil to cook with and place it all into the soup in order to increase the fat content and make it keto-friendly. 

Bon appétit!

Ingredients

  • 48 oz organic chicken bone broth 
  • 2 cup organic coconut oil
  • 2 large organic onions, diced
  • 5 carrots, chopped
  • 5 stalks celery, chopped
  • 2 lbs organic chicken
  • 4 broccoli crowns (optional)
  • 1 cup organic rice noodles (optional) Salt and pepper to taste.

Directions

Pan-fry the onions (caramelize), carrots, celery, and chicken, each with 1⁄2 cup coconut oil on medium heat. Season as you cook these. Cube the chicken into bite-sized pieces after they are cooked.

If you are using noodles, boil them now. Add the broth to a pot and add all the cooked ingredients into the pot with the broth and simmer at low heat. Make sure the droppings from pan-frying the chicken and the veggies make it into the soup.

I typically save the peels of the onions if they are organic because they are high in quercetin. I place them in a cheesecloth and add the peels to the soup, and then I remove them before serving.

This soup is tasty, however, it is high in fat. If you don’t like it that greasy, you can halve the amount of coconut oil used.

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