Monthly Archives: May 2022

sheet pan fajitas

Sheet Pan Fajitas

by recipes, ,
When you’re looking for a meal that’s fast, fun, and flavorful, there’s nothing like fajitas. Preparing it on a sheet pan is even better; it makes cooking simple and cleanup a snap. If you’ve never made fajitas before don’t be tempted to use a nice cut of top round.  This recipe really does best with flank steak.
sheet pan fajitas

Sheet Pan Fajitas

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Equipment

  • I use a three-quarter size pan for the particular recipe plus a silpat baking mat to everything spreads out nicely and nothing sticks

Ingredients
  

  • 1 1/2 pound flank steak, sliced thinly
  • 3-4 bell peppers, cleaned and sliced into strips (I like to use a variety of colors)
  • 1 large red onion, sliced thinly
  • 2 Tablespoons olive oil
  • 1 Tablespoon ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon cayenne pepper (more if you like it spicier)
  • 1/2 teaspoon red pepper flakes (more if you like it spicier)
  • sea salt and fresh ground pepper to taste
  • Garnish:1/2 cup fresh cilantro, chopped1 large lime, sliced1 large avocado, peeled, pitted, and sliced

Instructions
 

  • Preheat the oven to 400°F
  • Place the silpat on the sheet pan and set aside
  • Combine all ingredients in a large bowl and toss until well coated
  • Spread ingredients on the sheet pan in a layer and roast 15-20 minutes until steak is done to your preference
  • When serving lay out fajitas on Siete tortillas or romaine lettuce leaves, garnish, roll or fold, and enjoy!

Notes

Note: You can substitute fish, shrimp, pork, or chicken for the beef
 
nightshades

Nightshades: Their Impact On Inflammatory Conditions

by vegetables,

The nightshade family of plants offers disease-fighting power that can boost maximum nutrition. They can be a rich source of vitamins, minerals, and fiber. Yet, alongside all their goodness, they can also be problematic for some.

What Are Nightshades?

The nightshade family of fruits and vegetables belong to the Solanaceae family which contains 1000s of plants. Most are actually poisonous, but there are some that are edible. These include tomatoes, goji berries, garden huckleberries, ground cherries, tomatillos, tamarillos, naranjillas, pepino, eggplants, peppers (bell, chili, and sweet), okra, and potatoes.

Foods that may be mistaken as nightshades include zucchini, sweet potatoes, yams, and black pepper; these are in different botanical families so may be safely consumed.

 

Why You Should Avoid Nightshades

 

1.The Solanaceae family of plants contain solanine which is a bitter-tasting alkaloid. It is part of the plant’s protection mechanism which helps keep it from being eaten by animals and humans. Solanine may significantly affect the body causing pain and inflammation.

2. Nightshades can also contain saponins. Saponins are another way a plant can protect itself. In the body it can bind with cholesterol causing a leaky gut or increased inflammation in the digestive tract having a direct aggravating effect on the immune system. 

3. Other challenges that can be experienced if there is a sensitivity to the nightshades include acne, bloating, brain fog, diarrhea, fatigue, gas, heartburn, hives, joint pain or swelling, migraines, nausea, and gastrointestinal issues.

 

What To Do To Determine Nightshade Sensitivity

 

As you can see the nightshade family of fruits and vegetables can be both health promoting and health obstructing. So how do we know which one they are for us? It all depends on you has an individual and your current health status. The best way to know is to do an elimination diet.

Do an Elimination Diet

Avoid all nightshades for a period of 28 days. This allows your system to clear any effects from them. Nightshades not only include the above-mentioned items but spices such as cayenne pepper, crushed red pepper, chili powder, and paprika. Condiments such as ketchup and barbeque sauce and the supplement ashwagandha are also included. All of these will need to be eliminated for this 28-day period. 

Once you have completed the elimination period of no nightshades, you will slowly bring in one nightshade item at a time. It is very important to use a food journal during this period and only introduce one item at a time. Write down your pain levels that may arise for one to two hours after a meal or any other symptoms that come up. Please note that a reaction can take as long as 72 hours to occur. 

Use a Food Journal

By using your food journal, it will help chart your progress through the reintroduction period. You can slowly make your way through the nightshade family of foods.

You may find that some of the items you have no reaction to and others you do. By knowing if some of the nightshades do not produce a reaction, you can continue to consume these thus reaping the health benefits.

Others you may find produce pain or inflammation, and it would be best to avoid. You may also find that you are less sensitive to the nightshades if you cook them. Cooking can reduce the alkaloid content by 40 to 50%. If at any time you experience tingling in the mouth, rash or hives, itching, swelling of the face, tongue, or throat, difficult breathing or wheezing – stop eating right away.

If you have determined that some or all nightshades are a trigger for pain and/or inflammation, it could be a message that there is an underlying challenge that may be producing chronic low levels of inflammation such as a leaky gut. Removing the foods that cause issues and improving your digestive function can heal the gut, and eventually nightshades may be able to be consumed. 

 

Final Thoughts

The nightshade family is a nutrient-dense family of foods that can be rich in vitamin C, iron, fiber, potassium, and antioxidants. Some may be sensitive to the alkaloids they contain so going through an elimination diet to determine if you are sensitive to one or more of the nightshades can be beneficial to your over all health. 

Strawberry Feta Salad

Strawberry Feta Salad With Balsamic Reduction

by recipes, salad, summer,

This summertime salad is the perfect blend of sweet and savory flavors. The fresh strawberries are drizzled with a rich balsamic glaze, while the peppery arugula and salty Feta cheese balance out the sweetness. The pecans add a satisfying crunch, making this salad an irresistible treat.


Whether you're serving it as a side dish or a light starter, this strawberry salad is sure to please. So go ahead and give it a try - you won't be disappointed!

Strawberry Feta Salad

Strawberry Feta Salad with Balsamic Reduction

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Servings 4

Ingredients
  

  • 2 cups Romaine lettuce, washed, dried and chopped
  • 2 cups arugula, washed, dried, and chopped
  • 1-pint fresh strawberries, rinsed, topped, trimmed and quartered
  • 3 ounces Feta cheese
  • ½ cup pecan halves, if desired these can be lightly toasted first in a dry pan on the stovetop
  • Sea salt and fresh ground black pepper
  • 2 Tablespoons extra virgin olive oil
  • 1 cup balsamic vinegar

Instructions
 

  • Add sea salt and black pepper to taste
  • Season with salt and black pepper, to taste
  • Drizzle lightly with the olive oil
  • Toss gently to combine the ingredients, place into a salad bowl (or serve into individual bowls) and set aside
  • Add balsamic vinegar to a small pot with heat set to medium-high
  • Heat until just under a boil, reduce heat and simmer approximately 10 minutes until vinegar is reduced to 1/3 of a cup
  • Remove vinegar from heat and let cool slightly
  • Drizzle balsamic reduction over the salad and serve
  • Place romaine, arugula, strawberries, feta, and pecans to a large bowl

skin brushing

Benefits Of Skin Brushing

by Uncategorized, ,
We brush our hair, we brush our teeth, but what about our skin?  References to this age-old practice can be found in Ayurvedic, Scandinavian, and Native American traditions. Skin brushing is very invigorating and only should be done in the morning as brushing before bedtime can make it more difficult to get to sleep.  Shower or bathe after skin brushing to clear away skin cells or other material loosened by the procedure. Brushing should never be done with wet skin as this can cause stretching. Do not brush skin that has a rash or other damage including varicose veins

Here are some reasons to dry-brush your skin in the morning

  • Stimulates the lymphatic system and moves fluid 
  • Cleansing your skin removes dead cells
  • Can improve cellulite by breaking up fat deposits under the skin
  • Stimulates the liver when the lymph system is stimulated
  • Increases circulation and helps to open up your pores 

How to dry-brush your skin the right way 

  1. Start with the feet, brush up each leg several times moving toward the heart 
  2. Brush the abdominal area in a circular motion. 
  3. Brush from the chin down the neck and chest 
  4. Do not brush the nipples as they are too sensitive 
  5. Finish by brushing the hands and up the arms 
Shower or bathe after skin brushing to clear away skin cells or other material loosened by the procedure. Brushing should never be done with wet skin as this can cause stretching. Do not brush skin that has a rash or other damage including varicose veins. 

Hydrotherapy treatment after dry-brushing

Many people like to incorporate hydrotherapy after skin brushing. Sometimes called contrast showering, this is the practice of alternating hot and cold water to stimulate circulation. 
  1. Start by showering, and washing, at a comfortable temperature 
  2. Slowly increase the temperature to a higher temperature (hot but not scalding) and rinse your entire body, including your scalp
  3. Stay in this hot water for 30 seconds
  4. Reduce the temperature to the coldest temperature you can stand, again rinsing your entire body, including your scalp
  5. Stay in this cold water for 30 seconds
  6. Repeat the hot/cold cycle of water 3-5 times 
Hydrotherapy should not be used if you have a heart condition, diabetes, hypertension, hypotension, Raynaud's, or are pregnant unless you first consult your doctor to ensure this is a safe practice.  When purchasing a skin brush it is important that each person have their own. Always use a dry soft brush, preferably with natural bristles and a long handle.