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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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Summer Composed Vegetable Salad with Silken Tofu Aioli

5/28/2020

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I love to make this salad this time of year when the local asparagus begins to be harvested.  All the different parts of this can be prepared beforehand.  Then just put it altogether and serve.  

The silken tofu horseradish aoil turns this into the perfect meal for vegetarians.

Ingredients:
-package of baby lettuce
-bunch of beets
-1/2 lb red bliss potatoes
-1/2 lb asparagus
-1/2 lb grape tomatoes
-4 oz. jar capers
-1/2 c kalamata olives
-4 hard-boiled eggs (optional)
-steamed or broiled salmon (optional)
-extra virgin olive oil
-balsamic vinegar
-1  10 oz. package silken tofu
-2 medium cloves garlic
-2 TBS prepared horseradish
-1/2 tsp salt
-2 TBS lemon juice
-1 TBS olive oil
-up to 1/2 c mayonaise (optional)
-Small sprigs of fresh herbs like parsley, dill, chives

Steps:
1) Prepare all the different pieces which should take about 2 hours
Beets
-Preheat oven to 375 degrees
-Pierce beets with a fork; wrap in tin foil
-Place in oven on tray for 2 hours

Potatoes and Carrots
-While beets are cooking, slice potatoes
-Bring 2-3 inches of water to a boil in large saucepan with steamer tray
-Add potatoes, sprinkle with 1/2 tsp salt and steam for 15 minutes until just tender
-Add carrots to steamer and steam for an additional 5 minutes
-Remove potatoes and carrots

Eggs
-Remove steamer from saucepan
-Fill with water 2 inches from top
-Add eggs and set timer for 15 minutes
-Bring water to boil and then reduce to simmer
-Remove eggs when timer goes off
-Cool, peel and quarter

Capers
-Wash & drain capers and dry with paper towel
-Heat medium skillet with 2-3 TBS olive oil to medium heat
-When a droplet of water bounces on contact, add capers
-Fry for 3-5 minutes
-Remove capers with slotted spoon to plate with paper towel

Horseradish Aoili
-Grate or dice garlic
-Put garlic, silken tofu, horseradish, salt, lemon juice and 1 TBS olive oil in blender or food processor and whisk until smooth
-Transfer to a bowl and add mayonnaise if desired
-Cover tightly and refrigerate until serving time

Olives, Tomatoes and Herbs
-Slice olives in half
-Wash and dry herbs
-Wash and dry tomatoes

Asparagus
-Trim ends of asparagus, place in oiled baking dish; pour on  1/2 TBS olive oil and 1/2 TBS balsamic vinegar
-During last 15 minutes of beets cooking, add to oven for 15 minutes
-Remove beets and asparagus from oven
-Wait for beets to cool, skin should peel off easily
-Dice beets into 1/2 inch pieces
-Add beets to jar or small bowl with 1/2 TBS olive oil & 1/2 TBS balsamic vinegar

2) Put salad together
-Arrange lettuce on serving platter or individual plates
-Place potatoes, carrots, beets and tomatoes on top of lettuce
-Arrrange asparagus spears over this
-Add egg quarters
-Tuck herbs around eggs and veggies
-Sprinkle with olives and capers
-Drizzle horseradish aoli over this

Enjoy!!

Note:  The aoli works with any of the vegetables individually.  I had it over beets for lunch today.
-
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Ginger Lemon Tea

5/18/2020

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This is great for digestion and is simple to make. 

Steps:
1) Prep
-Buy fresh ginger
-Wash it
-Slice it into 1/4 inch pieces (Just chop from one end to the other)
-Place in plastic bag in the freezer

2) Make tea
-Boil 1 c water
-Pour over a few slices of frozen ginger
-Add about 1 TBS of lemon juice

​Can add honey or enjoy as is!



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Salmon, Asparagus and Couscous Dinner

5/18/2020

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This is actually three of the simplest recipes that have become by go-to meal when I don't have a lot of time, but want a dinner that will taste delish.

Ingredients:
-1 1/2 lb salmon
-2 TBS mustard
-1 TBS honey
-1 bunch of asparagus
-extra virgin olive oil
-1 TBS lemon juice
-1 c dry whole wheat couscous

Steps:
1) Prepare salmon
-Place salmon on a foil-covered baking dish skin-side down
-Rub with olive oil
-Season with salt and pepper
-Heat under broiler for 20 minutes

2) Prepare asparagus
-Rinse asparagus
-Break off and dispose of bottoms of spears
-Place in large rectangular pyrex baking dish 
-Pour about 1 1/2 TBS of olive oil and 1 TBS lemon juice over asparagus
-Season with salt and pepper
-Cook on high in microwave for 10 minutes

3) Prepare couscous
-Bring 1 1/4 c water to a boil
-Place 1 c dry whole wheat couscous in a bowl
- Pour boiling water over couscous and cover with a plate for at least 5 minutes

4) Finishing touches
-Mix together mustared and honey
-Brush on salmon 2 minutes before it is finished
-Place back under broiler for 2 minutes
-Fluff couscous
-Serve salmon, asparagus & couscous

​Enjoy!


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Carrot Ginger Soup

5/18/2020

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I opened the refrigerator looking for something warm to cook for lunch.  I saw a package of carrots and created this carrot ginger soup with coconut milk.

​It takes about 30 minutes to prepare and serves 4 people.

Ingredients:
-2-3 TBS coconut oil
-1/2 medium onion
-3/4 lb baby carrots
-1 TBS minced ginger
-1/2 tsp salt
-1 TBS tumeric
-1 TBS cumin
-1 TBS coriander
-1/2 tsp cinnamon
-pinch of cayenne powder
-2-3 c chicken or veggie broth
-1 c coconut milk
-juice of 1/2 lime

Steps:
1) Prep
-chop onion and carrots into bite-sized pieces; the soup will be pureed so exact size isn't important

2) Saute veggies and spices
-heat coconut oil over medium heat in soup pot
-add onion and saute for a few minutes
-add carrots and spices
-mix everything and allow to cook for 5-10 minutes

3) Add broth and cook
-add broth to pot so that the veggies are fully covered
-bring to a boil
-lower heat and simmer for 20 minutes
-puree the soup
-add coconut milk and lime juice
-adjust seasonings


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Bonnie's Fried Rice

5/15/2020

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I often make this for lunch when I want a warm, comforting dish.  It's a great way to use up foods and leftovers in your fridge.  You can be really creative with this recipe.  It's fine to substitute different protein, veggies and nuts.

Ingredients
-2 TBS sunflower oil
-2 cups cooked brown rice
-2 eggs
-1/2 c chopped cashews
-1 chicken hot dog
-2 scallions
-1 c fresh broccoli
-4 baby carrots
-2 cloves garlic
-2 TBS low-sodium soy sauce
-1 TBS rice wine vinegar
-1/2 TBS sesame oil

-1/2 TBS mustard
​
Steps
 1) Prep Ingredients
-Make 2 cups of brown rice
-Scramble 2 eggs
-Toast 1/2c chopped cashew
-Dice 1/2 TBS fresh ginger
-Dice 1 chicken hot dog
-Chop 2 scallions
-Finely chop 1 c fresh broccoli
-Dice 4 baby carrots in mini-chopper
-Mince 2 cloves of garlic

2) Make Dressing
-In small bowl, mix together 2 TBS low-sodium soy sauce, 1 TBS rice wine vinegar, 1/2 TBS sesame oil, 1/2 TBS mustard

3) Stir Fry
-Heat 1 1/2 TBS sunflower oil over medium high heat to high heat
-Add chicken hot dog, scallions, ginger and mix for several minutes
-Add broccoli, carrots, garlic & continue stirring for a few minutes
-Add rice & keep stir-frying until rice gets brown & a little crunchy

4) Mix Together
-Add dressing to stir fry and contine mixing
-Add scrambled eggs & cashews

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
    • Summer-in-a-bowl.html
    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
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    Breakfast
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    Carrots
    Cauliflower
    Chicken
    Chicken Sausage
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    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
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    Salmon
    Soup
    Squash
    Sun-dried Tomatoes
    Tempeh
    Tofu
    Tomatoes
    Tomato Sauce
    Veggies
    Walnuts

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  • Home
  • Bio
    • Testimonials
  • Conditions Treated
    • CFS/ME & Fibromyalgia >
      • Hope for CFS & FMS
    • Musculoskeletal Pain
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    • Fibromyalgia
    • Sleep Disturbances and Insomnia
    • Sports Injury
    • Depression, Anxiety, Stress
    • Prevention & Well-being
  • Services
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    • Yummy Healthy Food