Yummy Healthy Food
FOOD INSPIRATION DURING THE TIME OF THE CORONAVIRUS
I'm truly on a mission to help you live healthier. I keep sharing things that have worked in my own life. Some of you know how jazzed I've been about my "miracle breakfast." I started eating this when I realized that I wasn't getting enough fiber in my diet, even with eating whole grains and lots of veggies. (We should be getting between 30 to 50 grams of fiber a day. Average Americans only get 8-15 grams.)
I knew I had to make some changes. I realized that I was often leaving the house with a Kashi bar and not eating a full breakfast. So I switched to a really healthy bowl of oatmeal with lots of yummy stuff. Why oatmeal? From a Chinese medicine perspective it's a food that strengthens the digestive and nervous systems, removes cholesterol from the body, and renews bone and connective tissue. From a sense of ease perspective, it's something that can be prepared in minutes and available wherever you are. (Just be sure that it's the kind with no added sugar.) I often bring packages of instant oatmeal and a mix of almonds, flaxseed and fiber when I'm traveling. Here's my miracle breakfast with amounts of fiber. 1 package instant organic oatmeal 4 grams 1/4 cup almonds 3 grams 4 TBS ground flaxseed 6 grams 1/3 cup Trader Joes Frozen Berry Medley 3 grams 1 TBS Great Shape Natural Fiber Supplement* 5 grams ________ 24 grams *You might want to add this slowly to avoid gas and bloating. If I still haven't convinced you, take the challenge. Try starting everyday for 3 weeks with my miracle breakfast. Let me know how you feel.
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This is a quick and easy recipe. It takes about 1/2 hour to prepare and serves 4 people.
This is adapted from 20 Minute Menus which has other healthy recipes that can be prepared in a short amount of time. Ingredients: Chicken and Veggies -1 lb boneless chicken thighs -1 bunch of broccoli -12 baby carrots or 2 whole carrots or 1 c grated carrots Sauce -1 1/2 in piece of fresh ginger, minced -3 TBS tahini -1 clove garlic, minced -1 TBS Oriental Chili Sauce -3 TBS water -3 TBS rice vinegar -2 TBS low sodium soy sauce -10 inch whole wheat tortilla wrappers -hoisin Sauce Steps: 1) Cook chicken and veggies -Place chicken thighs in large skillet and add just enough water to cover -Wash broccoli and chop into small pea size pieces -Grate carrots by hand or in food processor -Add broccoli and carrots to skillet covering the chicken -Cover, bring to a boil, reduce heat and simmer for 7-8 minutes 2) Cook brown rice or heat tortillas -Submerge package of rice in 1 quart of water in microwave-safe bowl -Microwave for 10 minutes Note: you can also place bag of rice in 1 quart boiling water for 10 minutes -preheat toaster oven to 400 degrees -Wrap tortillas in foil; place in oven for 10 minutes 3) Make sauce -Mix together ginger, garlic, sesame paste, chili sauce, rice vinegar and sauce (I use a mini food processor for this.) -Put in large bowl 4) Combine ingredients -Remove chicken, cool, cut into strips and place in large bowl -Strain the veggies, saving the liquid -Add veggies to bowl -Add 3 TBS of liquid (chicken broth) and sauce to bowl -Mix together well Note: the remaining liquid is a delicious chicken broth. I often have it as a bowl of soup. Or, you can save it for the next time you need chicken broth in a recipe. 5) Serve -Spoon hoisin sauce on tortillas or serve with brown rice -Add chicken and veggie mixture -Enjoy! |
AuthorI love to cook, eat and entertain. I'm starting this in the midst of the Coronavirus as my way to spread the love. To get started eating healthy, read Update Your Kitchen for Optimum Health.
Take a look at my Pantry List to keep your kitchen well-stocked. Breakfast Soup Salad Categories
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August 2022
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