Tag Archives: healthy eating

HEARTY AWESOME VEGETARIAN CHILI

NOTE FROM DR C:  I LOVE, LOVE CHILI and is has so many incarnations. We enjoy our second round of chili over baked sweet/regular potatoes with whatever fixings  you like. It is also wonderful over a great toasted bun/bread and I often bring it to the office as my lunch on days when I have a lunchtime workout.

Author: Kelly Egan – A Side of Sweet        Yield: 8 servings  vegetarian chili

 

  • 1/2 cup olive oil
  • 4 onions, chopped
  • 4 cloves garlic, minced
  • 4 celery stalks, cut 1/4 inches crosswise
  • 4 red, yellow or orange bell peppers, seeded and chopped
  • 1 (15.5 ounces) cans black beans, rinsed & drained
  • 1 (16 ounces) can cannellini beans, rinsed & drained
  • 1 (16 ounces) can pinto beans, rinsed & drained
  • 1 (16 ounces) can kidney beans, rinsed & drained
  • 1 (14.5 ounces) can of diced tomatoes
  • 4–6 tablespoons chili powder, depending on your preference
  • 2 tablespoons dried oregano
  • 2 teaspoons salt
  • 2 teaspoons ground cumin
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons distilled white vinegar
  • 1 tablespoon hot sauce

Directions

  • Heat the olive oil in a large skillet over medium-high heat. Add the onions and garlic saute until they soften, but don’t brown, for about five minutes.
  • Add the peppers and celery and saute until lightly browned and tender, about 5 minutes. ( I sometimes skip this step no harm- no foul)
  • Set your slow cooker to low. Add the beans, vegetables, diced tomatoes, spices, vinegar, and hot sauce. Stir to combine and cover. Cook on low heat for 6 to 8 hours.

 

 

 

Tomato Salad with Feta and Pistachios

4 servings

Serve this salad as soon as it is assembled so all of the tomato juices and flavor stay where they belong.

  • Kosher salt
  • freshly ground pepper                              tomatoes-3574426_1280
    ¼ cup Basic Lemon Vinaigrette
  • ¼ cup chopped parsley, plus leaves for serving            
  • ¼ cup crumbled feta
  • 3 Tbs pistachios     
  • 1 pound mixed baby tomatoes-some sliced some diced some whole

Directions

  • Preheat oven to 350°. Toast pistachios on a rimmed baking sheet, tossing once, until golden brown, 6–8 minutes. Let cool, then chop.
  • Arrange tomatoes on a plate; season lightly with salt and pepper. Mix vinaigrette, ¼ cup parsley, and two-thirds of pistachios in a small bowl. Drizzle over tomatoes. Top with feta, parsley leaves, and remaining pistachios.

Basic Lemon Vinaigrette   

Pour into sealable jar and shake well 

  • ⅔ cup olive oil
  • ⅓ cup fresh lemon juice
  • Kosher salt
  • freshly ground pepper

Coffee Is Good for You

Up to 25 Cups of Coffee a Day Is Safe for Heart, Says New Study

A British Heart Foundation funded study found that drinking five cups of coffee a day, and even up to 25, was no worse for your arteries than drinking less than one cup a day. Further, coffee won’t increase stroke or heart attack risk. (11) 

Drinking Coffee Could Lead to A Longer Life, Scientist Says

Whether it’s caffeinated or decaffeinated, coffee is associated with lower mortality, which suggests the association is not tied to caffeine. 

Drinking coffee was associated with lower risk of death due to heart disease, cancer, stroke, diabetes, and kidney disease. People who consumed a cup of coffee a day were 12 percent less likely to die compared to those who didn’t drink coffee. This association was even stronger for those who drank two to three cups a day – 18 percent reduced chance of death. 

coffee


Gunter M et al. Coffee drinking and mortality in 10 European countries: a multinational cohort study. Annals of Internal Medicine. 2017;167(4):236-247. doi: 10.7326/M16-2945

Grilled corn and farro salad

Serves 6grilled corn

Ingredients

1 cup uncooked farro ( Find it in the rice aisle at Meijer)

3 ears corn, shucked                               

1/4 cup plus 2 teaspoons olive oil, divided 

1 cup chopped tomatoes                         

1/3 cup chopped pistachios

1/2 cup halved kalamata olives               

1/4 cup chopped basil leaves 

3 tablespoons fresh lemon juice              

1 teaspoon Dijon mustard

1 garlic clove, minced                             

1/2 teaspoon smoked paprika 

Directions

Bring 5 cups of water and a large pinch of salt to a boil. Add the farro and reduce heat to medium-low and simmer until farro is al dente about 15 minutes. Drain and set aside

.While the farro is cooking, heat a grill pan over medium-high heat (or, preheat a grill to medium-high.) Rub the corn kernels with 2 teaspoons of the olive oil and season with salt and pepper. Cook, turning with tongs, until charred, about 10 minutes. Cut off the kernels and add to the farro bowl. 

Add the chopped tomatoes, olives, pistachios and basil to the corn and farro bowl. 

In a separate bowl, whisk together the Dijon mustard, finely minced garlic clove, paprika and lemon juice until garlic is dissolved.. Slowly whisk in the remaining olive oil along with a pinch of salt and pepper. 

Add the dressing to the farro bowl and toss well; season to taste, if needed and serve.

ENJOY YOUR GARDEN PRODUCE/FARMERS MARKET GOODIES…THIS IS THE BEST TIME OF THE YEAR FOR STUFF STRAIGHT OUT OF THE GARDEN/FARM

GREEN GODDESS PASTA SALAD

serves 6-8GREEN GODDESS PASTA SALAD

  • 1 lb gemelli cooked according to package instructions, drained
  • 6.35 ounce  Pesto Basil Pesto
  • 1/2 cup vegan Mayonnaise
  • 1 teaspoon sea salt
  • 1 1/2 cups frozen peas cooked according to package instructions
  • 2 cups steamed asparagus chopped
  • 1 1/2 cups chickpeas drained
  • 3/4 cup pine nuts
  1. While pasta is cooking, stir together the pesto and mayo until smooth.
  2. Combine hot pasta, pesto, salt, peas, asparagus, chickpeas, and pine nuts in a large bowl and stir to toss.
  3. Sprinkle with chives and serve!

Taco Vegetarian Lettuce Wraps

Note from Dr. C   I made this with brown rice instead and it was awesome!  Sitting outside in our gazebo eating theses on a yummy spring evening was AMAZING!

Taco vegetarian lettuce wraps with quinoa and black beans put a tasty spin on tacos that will actually keep you full with 16 grams of protein per serving!

Ingredients

  • 1/2 cup quinoa
  • 3 ears of corn, shucked (or 1 cup frozen)
  • 1 15 oz. can black beans
  • 1/2 Tbsp. coconut oil
  • 2 bell peppers, seeded and chopped
  • 1 cup chopped onion
  • 1 1/2 tsp. minced garlic
  • 1/2 lb. mushrooms, washed and sliced
  • 1/2 tsp. salt
  • 1 1/2 tsp. chili powder
  • 1/2 tsp. paprika
  • 1 tsp. ground cumin
  • 1/4 cup chopped cilantro, split in half
  • 3/4 cup salsa
  • 1 cup finely shredded cheddar cheese ( I have used feta too!)
  • 1 head of lettuce (I like butter leaf), washed and leaves separated
  • 1 avocado, diced

Instructions

  1. Bring a pot of water to a boil over high heat. 
  2. Rinse quinoa and add to pot. After quinoa has boiled for about 5 minutes, add corn cobs. Continue boiling for another 10 minutes until both quinoa and corn are fully cooked (if using frozen corn just hold off and add it with the peppers).
  3. Remove from heat and pull out corn cobs. Drain quinoa and set aside. Use a sharp knife to scrape the corn kernels off of the corn cobs.
  4. While quinoa and corn cook, melt coconut oil over high heat. Add onions and bell pepper and sauté until peppers start to brown.
  5. Add garlic and mushrooms and continue cooking until veggies are cooked and lightly browned.
  6. Stir in salt, chili powder, paprika, cumin, half of the chopped cilantro, and 1/4 cup salsa. Add quinoa and black beans. Stir and remove from heat.
  7. Serve veggie filling, grated cheese, additional salsa, cilantro, and avocado to lettuce wraps.

 

Lemon Asparagus Risotto

Spring is to be celebrated, and lemon asparagus risotto is the meal to do it with.

Ingredients: 

  • 5 cups vegetable stock divided          aspargus
  • 1 lb thin asparagus stalks, ends removed
  • 5 tbsp unsalted butter                        
  • 2 large leeks, sliced (about 3 cups total)
  • 2 cloves garlic, minced                            
  • 1 1/2 cups Arborio rice
  • 2/3 cup dry white wine                           
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper      
  • Pinch of red pepper flakes
  • 1/3 cup finely chopped fresh parsley    
  • 2 tsp lemon zestlemons
  • tbsp fresh lemon juice                        
  • ½ cup soft cheese like ricotta
  • 1 cup (4 oz) grated Parmigiano Reggiano cheese, divided

Directions

  • Bring stock to a simmer in a medium-sized saucepan .Slice asparagus into pieces about 2 inches in length.
  • In a large saucepan, melt butter on medium heat. Add sliced leeks and saute for about 8-10 minutes until softened, stirring occasionally. Add garlic and cook until fragrant, about 30 seconds.
  • Stir in rice and cook for about 2 minutes to toast the rice. Stir in white wine and cook until about half of the wine is absorbed, about 2-3 minutes.
  • Add 1 cup warmed stock and stir, making sure to scrape up any browned pieces, or fond, from the bottom of the pan.
  • Once most of the liquid has been absorbed, after about 3-5 minutes, add another cup of stock. Continue to stir constantly until the liquid is absorbed. Repeat this step once more. Add the asparagus to the pan when most of the liquid has been absorbed.
  • Add another cup of stock, and stir in the salt, pepper, and red pepper flakes. Give the risotto a few stirs, and check the rice for doneness. If the rice isn’t done, add the final cup of stock and continue to cook until liquid is absorbed and rice is cooked through.
  • Stir in parsley, lemon zest, lemon juice, and half of the grated cheese. Gently fold in ricotta.   Spoon into bowls and sprinkle with the remaining Parmigiano Reggiano and a grind of fresh black pepper.
  • Serve immediately.

What Is the World’s Greatest Drugstore?

What would the world’s greatest drugstore be like? Well, it’ll have every drug and chemical you need to live a long, healthy life, free of You are the world's greatest drug storedisease, pain and disability. The drugs from this drugstore would never have a side-effect. This drugstore would be open 24 hours a day, never close and be at your beck and call – delivery would be instantaneous. Also, all the drugs would be free. 

Well, such a drugstore does exist! It’s your own body! 

Related: You are the world’s greatest drug store!

Yes, every drug and chemical you need to live a long and healthy life is made by your body, in the exact right amount, just when you need it, 24 hours a day. 

Your body makes drugs (chemicals) to raise your blood pressure and lower your blood pressure, relax you and make you hyper-vigilant (for example, when you are in danger); drugs to create inflammation and drugs to dissolve inflammation, painkillers and pleasure creators as powerful as heroin. Further, your body manufactures chemicals that create tumors and chemicals that dissolve tumors; chemicals to raise and lower your blood sugar; raise and lower your cholesterol and even … drugs to make you hungry, to make you feel satiated, drugs to build up bone, drugs to break down bone, drugs to build muscle, drugs to break down muscle, drugs to stimulate you as well as drugs to depress you. 

These drugs are perfectly designed for your unique needs, your unique genetic expression – and they have no side-effects or adverse reactions. 

Further, these drugs are made in the exact right amount and delivered to the exact part of your body that needs them at the exact moment it needs them. Some of these drugs are unique to you – no one else has them. No man-made pharmacy can do that. 

Yes, get your body working at its full potential and it’ll provide you with all the drugs you need, in the right amount and tailored to your unique body – and all these drugs are natural and organic!

 Americans and Canadians spend millions of dollars on tons of synthetic (unnatural) drugs each year. Every prescription and OTC (over-the-counter) drug has the potential to cause a bad reaction. In fact, tens of thousands of people die from reactions to properly prescribed medications every year. They are taking unnatural drugs because their internal pharmacy is not working to its fullest potential.

 Chiropractic care, by correcting subluxations, helps to “wake up” your internal pharmacy so it will function closer to its potential. Subluxations are misalignments of your body structure that interfere with the energy and communication that travels over your brain, spinal cord and spinal nerves. Without proper communications your internal pharmacy may not get the right information to give you everything you need at a moment’s notice in the exact amount.

 For your internal pharmacy to be working at 100% (or as close to it as possible) you need a body free from subluxations. For that reason, regular chiropractic care is needed by everyone!

 Is your world’s greatest drugstore working at peak efficiency? Make and appointment today and find out! 517.627.4547

TUSCAN VEGETABLE PASTA

 Serves: 6 

Ingredients

Mix together:

  • 8 ounces cremini mushrooms  
  • 1 cup broccoli florets
  • 1 cup tightly packed spinach
  •  2 red bell peppers, julienned,
  • 1 large onion, chopped 
  1. Spread on baking sheet drizzle with 1T Olive oil and 2 Tbs herbes de provence/Italian herbs. Bake at 450 for 10 minutes.  
  2. Cook 2/3lb penne pasta and then mix with 1 cup mozzarella cheese, 1 cup tomato sauce and the baked veg and transfer to a casserole. 
  3. Top with a drizzle of Olive oil and 1/3 cup grated Parmesan cheese at 450 for 20 mins till bubbly.

      cheese-casserole-283271_1280

 

Enchilada Lasagna

This is looks like a lot of work but it actually comes together very quickly,  Dr.C.

For the Base:

    • 3 medium sweet potatoes, diced                                         
    • 1/2 large onion, diced
    • 1 red pepper, diced                                                             
    • 3 garlic cloves, minced
    • 1 15-ounce can black beans, rinsed and drained                 
    • 1 lime, juiced
    • 2 green onions, sliced
    • 1/2 teaspoon chili powder                                                    
    • 1/2 teaspoon cumin
    • 1 bag spinach, chopped                                                        
    • A handful cilantro, chopped
    • 3 cups  cheese, (vegan if preferred) shredded                       
    • 12-15 corn tortillas

 

For the Sauce:

  • 3 tablespoons olive oil                                                         
  • 1/4 cup flour 1/4 cup tomato paste                                        
  • 2 tablespoons cumin                     
  • 1 tablespoon chili powder                                                    
  • 1/2 teaspoon garlic powder    
  • 1/2 teaspoon onion powder                                                   
  • 4 cups vegetable broth

 

To Make the Enchilada Sauce:

  1. Heat the olive oil.Add all spices and toast them for about 1 minute.
  2. Whisk in the tomato paste.
  3. Finally, whisk in the flour. It will form a ball. Let cook for about 1 more minute.
  4. Slowly add the broth, whisking as you add it, until you get a smooth consistency.
  5. Bring sauce to a boil until it thickens. Set it aside.

To Make the Base:

  1. Preheat oven to 375°F.
  2. Toss the sweet potatoes in olive oil, salt, and pepper and place them on a baking sheet.
  3. Roast them for 20-25 minutes.
  4. In a large pan, sauté the onion and pepper in a little bit of olive oil until they’re soft.
  5. Add the garlic, 1/2 teaspoon chili powder, and cumin.
  6. Cook this for about 2 more minutes.
  7. Add in the spinach and cook it until just wilted.
  8. Remove this from the heat and place the mixture in a bowl
  9. Add the black beans, green onion, lime juice, and cilantro.
  10. Mix this well.
  11. When sweet potatoes are done, add them to this mixture as well and mix it to combine.
  12. Assemble the lasagna in a 9×13 pan.
  13. Cut each corn tortilla in half.
  14. Add 1 cup of sauce to the pan and move it around to cover the bottom.
  15. Place the flat side of the tortillas in the pan so they are flush with the sides of the pan, essentially creating a rectangle with 2 tortillas.
  16. Cover the bottom with tortillas.
  17. Add 1/2 of the sweet potato mixture, 1 cup of cheese, and 1 more cup of enchilada sauce.
  18. Start the layer again with corn tortillas, the rest of the sweet potato mixture, cheese, and sauce.
  19. Finish the dish with a layer of tortillas, cover with the rest of the sauce, and top with the rest of the cheese.
  20. Bake lasagna for 20 minutes, then broil the top until golden brown.
  21. Let it sit for 10 minutes before cutting.

This is from one of my fave sites One Green Planet