Staying in Balance Acupuncture
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Yummy Healthy Food

FOOD INSPIRATION DURING THE TIME OF THE CORONAVIRUS

Sausage and Kale Soup with Farro

6/25/2020

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​Who knew? Farro is one the world’s oldest grains.  With 5 grams of fiber and 6 grams of protein it’s also healthy.  And it’s so easy to add to this recipe.  You can make this in one pot and keep it in the refrigerator for several days.
 
You can serve this on its own or with a salad and a good whole grain or pumpernickel bread. YUM!
 
This takes about 45 minutes to prepare start to finish and serves 4 people.

Ingredients:
-1 -2 TBS olive oil
-4 links or 10oz of chicken sausage (we get these at Trader Joe’s, pick your favorite flavor)
-1 onion
-2 cloves garlic, minced
-1 tsp fennel seeds
-1 bunch of kale
-1 28oz. can of tomatoes (whole or diced)
-32 oz. low-sodium chicken broth
-1 cup of dry farro
​
Steps:
1) Prep
-dice the chicken sausage into small pieces (cut lengthwise twice & then slice widthwise)
-dice onions and garlic
-rinse and chop kale
-rinse farro
 
2) Sauté
-add olive oil to Dutch oven or soup pot over medium heat
-brown sausage for about 10 minutes
-add onions, lower heat and sauté till softened, about 5 minutes
-add fennel and garlic, stir fry for 1 minute
-add tomatoes (if whole, break these with your hand into smaller pieces)
-add chicken broth
-add kale and farro
-bring to a boil
-cover and reduce heat to medium-low
-simmer for 20-25 minutes
 
Enjoy!
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Sesame-Ginger Chicken Meatballs with Brown Rice and Steamed Broccoli

6/19/2020

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​This is an easy and quick meal to prepare. You can have dinner ready in under ½ hour.  It’s light and tasty. The meatballs can be frozen and reheated.
 
This takes about 30 minutes to prepare start to finish and serves 4 people.

Ingredients:
-1 TBS sunflower oil
-1lb ground chicken or turkey
-1/3 c minced scallions
-3 TBS peeled, minced fresh ginger
-1 egg
-2 cloves garlic, minced
-2 tsp toasted sesame oil
-2 tsp soy sauce
-1/4 tsp salt
-1c or 1 bag of instant brown rice
-1 bunch of broccoli
-few large leaves of bibb lettuce

Steps:
1) Prep
-preheat oven to 450 degrees and brush baking sheet with sunflower oil
-wash several leaves of bibb lettuce
-mince scallions, ginger, garlic and mix together with chicken, egg, salt, sesame oil and soy sauce
-make 1 ½ inch meatballs from mixture
-put meatballs on baking sheet and brush with sunflower oil
 
2) Cook meatballs, rice and broccoli
-bake meatballs for about 13 minutes or until browned and fully cooked
-bring large saucepan of water to a boil
-add bag of rice or follow directions on package
-put a few inches of water into saucepan with steamer
-bring to a boil
-cut broccoli into individual pieces with stems
-add broccoli to steamer, cover, and steam for 10-15 minutes
 
2) Serve
-serve meatballs on bibb lettuce with Asian chili sauce along with brown rice and broccoli
 
Enjoy!
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Bonnie's Pantry List

6/19/2020

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The easiest way to cook YUMMY HEALTHY FOODS is to have a well-stocked pantry.  Here are items that I always have in my kitchen.  When I run out of any of them, I add them to my weekly grocery list.

Basic Pantry Items
Grains

Whole wheat pasta
Brown Rice (Can buy quick-cooking rice in a bag)
Whole wheat couscous
Barley
Bulgur
Quinoa
Amaranth
Falafel Mix
Instant oatmeal
Rolled oats
Buckwheat
 
Canned, Bottled and Boxed Items
Canned artichokes
Canned jalapeno peppers
Canned tomatoes
Pasta sauce
Tomato paste
Salsa
Olives (bottled, kalamata & green)
Pickles
Sun-dried tomatoes
Capers
Ketchup
Mustard – Dijon, spicy…
Fish sauce
Low-sodium soy sauce
Low-sodium chicken broth, veggie broth, fish broth
Sherry
Wine

Unsweetened soymilk
Variety of teas including herbal teas
Seltzer
Unsweetened cocoa
 
Extra Virgin Olive oil
Organic Virgin Coconut oil
Avocado oil
Sesame oil
Balsamic vinegar
Red wine vinegar
Apple cider vinegar
 
Canned sardines, anchovies
 
Molasses
Maple Syrup
Honey
 
Refrigerated Items
Eggs
Tofu
Tempeh
Soy cheese slices
Shredded soy cheese
Hummus
Almond Butter
 
Garlic
Ginger
Scallions
Shallots
Onions
Unsweetened soymilk
Variety of teas including herbal teas
Seltzer
Unsweetened cocoa
 
Extra Virgin Olive oil
Organic Virgin Coconut oil
Avocado oil
Sesame oil
Balsamic vinegar
Red wine vinegar
Apple cider vinegar
 
Canned sardines, anchovies
 
Molasses
Maple Syrup
Honey
 
Refrigerated Items
Eggs
Tofu
Tempeh
Soy cheese slices
Shredded soy cheese
Hummus
Almond Butter
 
Garlic
Ginger
Scallions
Shallots
Onions
Unsweetened soymilk
Variety of teas including herbal teas
Seltzer
Unsweetened cocoa
 
Extra Virgin Olive oil
Organic Virgin Coconut oil
Avocado oil
Sesame oil
Balsamic vinegar
Red wine vinegar
Apple cider vinegar
 
Canned sardines, anchovies
 
Molasses
Maple Syrup
Honey
 
Refrigerated Items
Eggs
Tofu
Tempeh
Soy cheese slices
Shredded soy cheese
Hummus
Almond Butter
 
Garlic
Ginger
Scallions
Shallots
Onions
Freezer Items
Boneless chicken thighs
Whole chicken
Fish
Chicken sausage
Chopped turkey
Tahini
Almonds
Walnuts
Cashews
Peanuts
 
Herbs and Spices
Allspice
Basil
Bay Leaves
Caraway Seed
Cayenne
Cinnamon
Chili Powder
Cumin
Coriander
Chili Pepper Flakes
Curry Powder
Dill
Fennel Seed
Nutmeg
Old Bay Seasoning
Rosemary
Saffron
Sage
Turmeric
Vanilla

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Chinese Beef and Asparagus Salad with Brown Rice

6/11/2020

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​I love to start grilling at this time of year.  This dish mixes together grilled meat and asparagus with an amazing marinade. If you don't eat red meat, you can substitute chicken or other grilled vegetables.
 
This takes about 35 minutes to prepare and serves 4 people.  It tastes best if you let the dish sit at room temperature for 1/2 hour.  If you don't have time, it's fine to serve it right away.

Ingredients:
-2 lb London Broil
-1lb asparagus
-1c  uncooked brown rice
-olive oil to grease grill
-1/2 c cashews
 
Marinade
-4 scallions
-2 large garlic cloves
-2 TBS cilantro
-1 inch piece fresh ginger
-3 TBS toasted sesame oil
-1/3 c dry sherry or mirin
-3 TBS low-sodium soy sauce
-2 TBS bottled hot sauce

Steps:
1) Prep
-Preheat a gas grill by turning half the burners to high. Cover grill for 5-10 minutes
-Remove meat from package and season with salt and pepper on both sides
-Wash asparagus and trim ends
-Place asparagus in grill basket
-Brush asparagus with olive oil and lemon or lime juice
- Clean and oil the cooking grate of the grill
 
2) Prepare Marinade
-Thinly slice scallions
-Mince garlic
-Chop cilantro
-Mince ginger
-Mix all marinade ingredients together
 
3) Prepare Brown Rice and Cashews
-Make pre-boiled brown rice in microwave or in boiling water following instructions on package
-Toast cashews for about 4-5 minutes in toaster oven or stove (careful they don't burn)
 
4) Grill meat and asparagus
-Cook meat, uncovered on hot side of grill, until lightly charred on both sides and the center of the thickest part is pink when cut into, 5-10 minutes total, flipping once halfway through
-Let meat cool for 10 minutes
-Cook asparagus, uncovered on hot side of grill, until lightly charred on both sides -- about 5 minutes on each side
 
5) Mix everything together
-Cut meat into very thin slices
-Combine meat, asparagus, cashews and marinade
-Let this sit at room temperature to enhance the flavor for 1/2 hour
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Tofu, Broccoli and Penne with Capers, Olives and Sun-dried Tomatoes

6/5/2020

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​This is a great middle-of-the-week meal.  I open up my spice drawer and go to town.  Really tasty and good for you!
 
This takes about 35 minutes to prepare start to finish and serves 4 people.

Ingredients:
-3 TBS olive oil
-1 tsp dried basil
-pinch of cayenne
-1 tsp dried chili powder
-1 tsp dried cumin
-1 tsp dried dill
-1 tsp turmeric
-1 tsp of salt
-small onion or large shallot
-1 lb firm tofu
-small head of broccoli
-4 sundried tomatoes
-2 TBS capers
-2 TBS kalamata olives
-2 TBS low-sodium soy sauce or coconut amino acids
-1 lb whole wheat penne
-1/4 c grated parmesan cheese (optional)

Steps:
1) Prep
-bring large pot of salted water to a boil
-heat large skillet to medium  low heat with 2 TBS olive oil
-chop onion or shallot into small pieces  -- I use a mini-chopper for this
-dice tofu into small pieces (1/4-1/2 inch)
-slice broccoli from the head into small pea sized pieces
 
2) Prepare pasta
-add penne to boiling water and cook following directions on package (about 10 minutes)
-drain and set aside
 
3) Sauté tofu, veggies and spices
-add onions or shallots to skillet with basil, cayenne, chili powder, cumin, dill, turmeric
-sauté and stir until onions soften (not brown)
-add tofu to skillet and sauté for about 15 minutes
-add broccoli to skillet and sauté for several minutes
-add capers, olives, sun-dried tomatoes, soy sauce to skillet and continue to sauté
-add cooked and drained pasta to skillet
-combine all ingredients and serve

Enjoy!
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    Author

    I love to cook, eat and entertain.  I'm starting this in the midst of the Coronavirus as my way to spread the love.

    Bon Appetit!

    ​Take a look at my Pantry List to keep your kitchen well-stocked.

    Breakfast
    • ​​Miracle Breakfast
    Soup
    • Carrot Ginger Soup
    • ​Chicken Soup
    • Sausage and Kale Soup with Farro
    Salad
    • ​Moroccan Carrot Salad
    • Summer Composed Vegetable Salad with Silken Tofu Aioli
    • ​Greens and Poached Eggs
    • Kale Salad with Roasted Beets and Squash
    Veggies
    • ​Couscous with Sauted Onion, Spinach & Pepper
    • Roasted Cauliflower
    • ​Quinoa Tabouli​​
    • ​Spicy Eggplant, Red Pepper, Tomatoes and Couscous ​
    Main Course
    • Barbecued Tempeh
    • Chinese Chicken & Veggie Wraps
    • ​Mexican Rice with Chopped Salad
    • Israeli Couscous with Roasted Veggies, Tofu & Caramelized Tomato
    • Roasted Chicken and Summer Vegetables
    • Spicy Grilled Chicken
    • Bonnie's Fried Rice​
    • Simplest dinner --Salmon, Asparagus, Couscous
    • ​Tofu, Broccoli and Penne with Capers, Olives and Sun-Dried Tomatoes
    • ​Sesame-Ginger Chicken Meatballs with Brown Rice & Steamed Broccoli​
    • ​Fish Cakes with Capers and Quinoa Tabouli
    • Salmon Poached in Basil-Tomato Sauce
    • Chicken Meatballs with Penne & Tomato Sauce​
    • Mushroom-Tofu-Pecan Stuffed Squash
    Beverages
    • Ginger Lemon Tea

    Categories

    All
    Asparagus
    Beef
    Beets
    Breakfast
    Broccoli
    Brocolli
    Capers
    Carrots
    Cauliflower
    Chicken
    Chicken Sausage
    Chinese
    Chopped Salad
    Chopped Turkey
    Coconut Milk
    Couscous
    Eggplant
    Eggs
    Farro
    Fish
    Flaxseed
    Ginger
    Greens
    Kale
    Lemon
    Mexican
    Oatmeal
    Olives
    Parsley
    Pasta
    Penne
    Poetry
    Quinoa
    Red Pepper
    Rice
    Salad
    Salmon
    Soup
    Squash
    Sun-dried Tomatoes
    Tempeh
    Tofu
    Tomatoes
    Tomato Sauce
    Veggies
    Walnuts

    Archives

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    September 2020
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    June 2020
    May 2020
    April 2020

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Hours are Tuesday-Thursday, 10am-8pm


247 Northampton Street, #27
​Easthampton, MA 01027

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  • Home
  • Bio
    • Testimonials
  • Conditions Treated
    • CFS/ME & Fibromyalgia >
      • Hope for CFS & FMS
    • Musculoskeletal Pain
    • Repiratory Issues, Weak Immune System
    • Fibromyalgia
    • Sleep Disturbances and Insomnia
    • Depression, Anxiety, Stress
  • Services
    • Craniosacral Therapy
    • Ear Acupuncture Clinic
    • Japanese Acupuncture >
      • Why Acupuncture?
    • Roadmap to Health
    • Visceral Manipulation
  • Initial Visit
    • Free Consultation
    • Directions
    • Forms
    • Contact
  • Blog