Monthly Archives: January 2021

red lentil soup

Chorizo & Red Lentil Soup

by recipes, soup, , ,

For a little spice and some cross-cultural flavor this soup has it all.  The red lentils are a great base for the richness of the chorizo sausage. Topping this with fresh basil gives the whole dish a flavor profile that will make your taste buds sing.

red lentil soup

Chorizo & Red Lentil Soup

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes

Ingredients
  

  • 1 pound organic chorizo sausage, diced
  • 1 tablespoon organic extra virgin olive oil.
  • 1 large carrot, chopped small
  • 1 large stalk celery, chopped small
  • 1 medium yellow onion, chopped small
  • Sea salt and black pepper, to taste
  • 6 cups bone broth  https://theingredientguru.com/healing-powers-bone-broth/
  • 2 cups  red lentils, picked over and rinsed
  • 1 15-ounce can diced tomatoes, keep liquid
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 2 whole bay leaves
  • ¼ cup fresh basil, chopped

Instructions
 

  • In a large skillet over medium-high heat, brown chorizo approximately 4-5 minutes. Remove from heat and set aside
  • Add olive oil to the skillet, once warm add the carrot, celery, onion and season with salt and black pepper, to taste
  • Cook, stirring occasionally, until vegetables soften and onion is slightly golden, 4-5 minutes
  • Add sausage back to the skillet as well as bone broth, lentils, tomatoes and their liquid, plus the seasonings, stir to mix well
  • Increase heat to medium-high, bring to a boil, then reduce heat to medium-low
  • Cover with lid tilted to allow some steam to release and simmer for 20-25 minutes, until the lentils are tender
  • Remove from heat, discard the bay leaves, stir in fresh basil and serve immediately
    Enjoy!

Chicken & Wild Rice Soup

Instant Pot Chicken & Wild Rice Soup

by recipes, soup, ,

I love using my instant pot to make soup. You get all of the flavor of a soup that’s been cooking on the stove half the day, except it’s been done in a fraction of the time.  Using wild rice, instead of white, elevates this wonderful chicken soup.  The addition of portobello mushrooms gives it that umami flavor.  This is sure to be a new family favorite.

Chicken & Wild Rice Soup

Instant Pot Chicken & Wild Rice Soup

Print Recipe Pin Recipe
Cook Time 30 minutes
Natural release 10 minutes

Ingredients
  

  • 1 tablespoon organic extra virgin olive oil
  • 2 large stalks celery, diced small
  • 1 large carrot, diced small
  • 1 small yellow onion, diced small
  • Sea salt and black pepper, to taste
  • 4 ounces baby Portobello mushrooms, cleaned and sliced
  • 1 teaspoon dried thyme
  • 1 cup wild rice, rinsed
  • 1 pounds organic boneless, skinless chicken breasts
  • 2 whole bay leaves
  • 6 cups bone broth  https://theingredientguru.com/healing-powers-bone-broth/
  • ¼ cup fresh parsley, chopped

Instructions
 

  • Add olive oil to Instant Pot and select Sauté function
  • Set to medium, once it is hot, add the celery, carrots, and onion
  • Season with salt and black pepper, to taste, and cook, stirring continually, until the veggies start to soften, about 3 minutes.
  • Add mushrooms and dried thyme, stir to combine
  • Continue cooking, stirring occasionally another 3-4 minutes
  • Turn off pot
  • Add wild rice, chicken breast, bay leaves, and broth to Instant Pot
  • Place the lid and set the pressure valve to “sealing”
  • Select the “Manual” cooking option on the high setting and set cook time to 30 minutes - for slightly firmer rice choose 28 minutes
  • When cooking time is finished, do a natural release for 10 minutes followed by a quick release for the remaining pressure
  • Turn the unit off, remove the lid carefully
  • Transfer chicken breast to a plate, shred using two forks
  • Return shredded chicken to the Instant Pot and add the fresh parsley, stir to combine before serving
    Enjoy!

Potato Bacon Soup  

by recipes, root vegetables, soup,

On a cold winter day, there is surely nothing more comforting than this rich and satisfying potato bacon soup. Oh heck, it doesn't even have to be a cold day.  Reminiscent of potato skins this is comfort food in a bowl. Just be sure to get the best quality bacon you can. I'm talking free-range, no-sugar-added, uncured bacon from pigs that are allowed to forage.  It's better for the pigs, and ultimately better for you.  

Using bone broth as the base makes this a nutrient-dense, even more delicious soup.  And when served with a hearty veggie-full salad this makes a filling and delicious meal.

Potato Bacon Soup

Print Recipe
Prep Time 15 minutes

Ingredients
  

  • 8 ounces uncured bacon, diced
  • ½ small red onion, diced
  • 2 large celery stalks, diced
  • 2 large carrots, diced
  • 4 cups bone broth 
  • 1½ pounds organic boneless, skinless chicken thighs, trim and dice large
  • 1 tablespoon fresh rosemary, minced
  • 2 tablespoons fresh thyme 
  • 2 bay leaves
  • 1 pound red potatoes, diced large
  • Sea salt and black pepper, to taste
  • 2 cups kale, de-stemmed and cut into ribbons
  • 8 ounces organic cream cheese, cut into pieces (this helps it melt faster) (optional)

Instructions
 

  • Add bacon to a large stock pot at medium-high heat
  • Cook, stirring frequently, until bacon is crisp, 3-4 minutes
  • Transfer bacon to paper towel lined plate and blot to remove excess grease
  • Drain all but 1 tablespoon of remaining grease from the pot
  • Add onion, celery, and carrots, and sauté until slightly wilted and onion is golden, 3-4 minutes
  • Add ½ cup of bone broth to the pan, scrape pot to loosen any brown bits from the bottom
  • Add remaining broth, chicken, seasonings, and red potatoes
  • Add salt and pepper to taste and stir to mix well
  • Turn heat to high, bringing pot to a gentle boil, then reduce heat to medium-low
  • Cover and simmer for 15-20 minutes or until chicken is fully cooked and potatoes are tender
  • Remove from heat and discard bay leaves
  • Add kale and cream cheese (if using -- it makes this creamy)
  • Stir until kale is wilted and cheese is melted,, 2-3 minutes. Enjoy! 
vitamin c

What's In Season: February Produce Guide

by fruit, health, immune system, produce, root vegetables, seasons, super foods, vegetables,

February is heart health month. I cannot think of anything healthier than eating those foods that are in season. When they are at the peak of ripeness they deliver the most nutrients. Exactly what your body needs.

1. Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

3. Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

4. Cauliflowercauliflower - TheIngredientGuru.com

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

5. Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world. 

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

8. Lemons

The relatively cool and climatic zones of coastal Italy and California are especially favorable for lemon cultivation. 

Lemons contain a high amount of vitamin C, soluble fiber, and other compounds that may reduce your risk of heart disease, anemia, digestive issues, and cancer.

Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Try my Lemon Millet Muffins for a zesty dessert treat!

9. Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy!

10. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar levels, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

11. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups. 

12. Tangelos

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California. 

Tangelos are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly. 

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

13. Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and vitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

[expand title="Sources"] 

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas [/expand]

One Word: Brave

by habits, holidays, ,

Have you ever picked a word to guide you for an entire year? Just one word. It's easy to create goals or to set intentions (I'm not a fan of “resolutions” you can read why here). Those, however, usually encompass more than just one word.  Condensing everything you want for the year ahead into just one word is never an easy task. 

For me it requires a lot of introspection.  Deeply searching for something that really resonates and helps me grow in some way. The first year I did this practice I discovered how amazing it was to have a word to guide you.  I check in regularly with my word and see how things are going. It can be very centering; it's a wonderful way to help you stay on track.

When I began to think about the word of the year this time, I was astonished to see how many words (and how many years) I have been doing this. Previous words have been:

That's a lot of words. As I look over the list I find myself smiling as I remember certain challenges in that year or how that particular word really resonated.

The search for meaning

This year the word found me although I didn't know it at the time. Back in November I was at my friend Doni Langlois' studio to pick up some ceramics. I saw the lovely heart-rattle (the picture at the top) and felt drawn to it so I purchased it as a gift for myself.

In the middle of December as I began my annual word-search process I kept coming back to this beautiful heart sitting near my desk. I thought I wanted a different word but this heart kept speaking to me. Eventually I realized that the reason I couldn't find a word was because this year it was sitting right in front of me. 

 

BRAVE

adjective, brav·er, brav·est.

possessing or exhibiting courage or courageous endurance.

making a fine appearance.

noun

a brave person.

a warrior, especially among North American Indian tribes.

verb (used with object), braved, brav·ing.

to meet or face courageously

to defy; challenge; dare.

 

It turns out this word is multipurpose, being a verb, adjective, and a noun. As I think about it I realize that I am setting a big intention out there in the world by choosing this word.  I asking myself to:

  • be brave, to stand up to those things or situations that make me nervous or fearful
  • to dare to speak out with courage where necessary
  • to endure 

I know that although the way doesn't always seem so clear at the beginning of the year when I pick my word, as the year progresses the word always seems to resonate throughout all aspects of my life.

Join me

What's your word? What intentions are you setting as we move forth into this shiny, sparkly space of new year?  I'd love for you to join me by choosing your own word. If you want you can even join a word tribe over at OneWord365 and see who else has picked the same word.

What ever lies ahead, my wish for you is one of peace, happiness, and good health.  Be well.