Chicken and Root Vegetable Stew

This week’s featured dish is a hearty and warming Chicken and Root Vegetable Stew.  Just in time for the wintry cold weather that seems to be finally setting in here.  This stew couldn’t be easier to prepare, and it has two ingredients that you might not be used to cooking with.  The first unusual ingredient is parsnips.  Parsnips are closely related to carrots and parsley, are a hardy annual or biannual plant that is native to Eurasia, and have a slightly earthy and sweet flavor.  They are a touch sweeter then carrots.  Some of the health benefits of including parsnips in your diet are:

• Thought to have aphrodisiac-type properties
• High in potassium, manganese, magnesium, phosphorus, zinc, folate and iron
• Contain vitamins B, C, E, and K
• High in fiber
• Help to reduce high blood pressure
• Great for heart health
• Lower the chance of developing diabetes
• Improve digestion
• Boost immune system
• Beneficial for growth and development of body

Wow!  That’s an impressive list!  The other ingredient that you may not be familiar with is umeboshi vinegar.  Umeboshi vinegar is a by-product produced when umeboshi (Japanese pickled plums) is made.  Technically, it is not a vinegar, since it contains salt, but it is a healthy alternative to other vinegars and salt in any recipe.  It has a light, citric flavor that works really well splashed over seemed veggies, added to soups and stews, or used in home-made salad dressings.  Be careful to not add too much!  Umeboshi vinegar is quite salty, due to that fact that it is literally a brine.  A cool piece of info related to umeboshi vinegar is that Samurai used to eat umeboshi plums to cure battle fatigue!  How cool is that?  Some of the reported health benefits of umeboshi vinegar are:

• Alkalinizes the body
• Neutralizes fatigue
• Balances and strengthens the body
• Helps to detoxify the body

You may remember from my blog post a few weeks ago, that I talked about my friend Kate’s new cook book called, The Everyday Ayurveda.  In it, she gives recipes for salt and herb mixes that are appropriate for each season.  I use a little of the winter salts and the winter herb mix to flavor this stew.  If you plan ahead and make the salt and herb blends, this dish will take no time to make, and you’ll have plenty of herbs and salt left over to season your meals for the rest of the week!

Chicken and Root Vegetable Stew

serves 4

Ingredients:

8 small skinless, boneless chicken thighs

1 large onion, chopped

4 medium sized carrots, cut into 3/4 inch pieces

4-5 small parsnips, cut into 3/4 inch pieces

1 large garlic clove, pressed

1 tsp winter spice mix * (see below for recipe)

1 tsp winter salts * (see below for recipe)

1 tbs crushed, dried rosemary

4 cups chicken broth or stock

2-3 splashes umeboshi vinegar

Directions:

1. Combine all of the ingredients, except for the umeboshi vinegar in a 4-5 quart slow cooker.  Cover and cook on low for 6-7 hours, or high for 4-5 hours.
2. During the last 15 minutes of cooking, add a few splashes of the umeboshi vinegar.
3. Serve hot and enjoy!

*Winter Spice Mix

makes 1/4 cup

Ingredients:

1 tbsp coriander seeds

1 tbsp cumin seeds

1 tbsp turmeric powder

1/2 teaspoon salt

1/2 tsp dehydrated sugarcane

1 tsp ginger powder

1 tsp black pepper (optional)

Directions:

Dry roast the coriander and cumin seeds in a heavy-bottomed pan over medium heat until you can smell them, a few minutes.  Cool completely.  Combine with the other ingredients and grind to a uniform consistency in a spice-dedicated coffee grinder or by hand with a mortar and pestle.  Store in a small glass jar with a shaker top.

*Winter Salts

makes 1/3 cup

Ingredients:

2 tbsp dried rosemary

2 tbsp dried marjoram or oregano

1 tbsp salt

1 tbsp dehydrated sugarcane or maple sugar

1 tbsp black pepper

Directions:

Mix the dried herbs, salt, sugar, and pepper together in a small glass shaker jar.  Grind in a mortar and pestle first, if needed, to a uniform consistency.  Store in a small glass jar with a shaker top.

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

 

Pumpkin Pie Chia Pudding

In the spirit of starting the new year off on the right foot, I have been making a serious effort to to get back to my clean eating habits.  This week, I share a recipe for a Pumpkin Pie Chia Pudding that meets my clean eating requirements.  Not only is this delicious treat gluten, dairy and sugar free, it is packed full of vitamins, due to the nutrient dense chia seeds.  On top of providing a hefty dose of fiber, protein, calcium, manganese, magnesium and phosphorus, these tiny little seeds also contain a substantially high amount of brain healthy omega 3 fatty acids.  The coconut milk in this recipe adds a boost to your immune system, due to the presence of anti-microbial lauric acid and the anti-bacterial, anti-fungal and anti-viral properties of the capric acid found in coconut milk.  I like to have this as a mid- morning or mid-afternoon snack because it gives me a serious boost of energy.  The energy comes from all of the amazing vitamins and nutrients present this simple dish.  It is also cleanse, candida and elimination diet friendly.  How awesome is that?

 

Pumpkin Pie Chia Seed Pudding

Ingredients:

serves 6

1/3 cup chia seeds

1 – 13.5 oz can full fat organic coconut milk

13.5 oz filtered water

2 tsp organic pumpkin pie spice

1/8 tsp organic vanilla extract (use alcohol free vanilla extract if cleansing or on an elimination or candida diet)

20 drops organic liquid stevia

1 tsp organic ground cinnamon

1/2 tbs organic raw cacao nibs

Directions:

1. Whisk water and coconut milk together, in a decent sized bowl, until combined
2. Stir in the pumpkin pie spice, vanilla extract, and stevia
3. Mix the chia seeds into the liquid and let stand for 1 hour
4. Stir again and refrigerate over night
5. Divide between 6 small bowls
6. Before serving,  sprinkle the ground cinnamon and the cacao nibs over each bowl of pudding

Try this out as a snack in your packed lunch, and see how your energy soars!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

 

A cup of Oat Straw tea

With the arrival of fall, my body is telling me that it is time to slow down.  The summer can leave us  feeling a little drained, with our heads in the clouds and our nervous systems a bit frazzled.  We should take a cue from nature.  The days are getting shorter, which traditionally would mean that we, as humans, should slow down.  Instead, the modern age that we live in makes it quite hard to do so.  Instead of doing less and going to bed a little earlier, we often find ourselves doing more.  Driving the kids to all of their activities, hosting or going to social gatherings, working late hours, so on and so forth.  It is important to take some time out to love ourselves up.  That way, we can make sure that we have the energy to do all of the wonderful things that this season has in store for us.  Here are some ways to nourish yourself this time of year:

• Eliminate or reduce caffeine intake.  Caffeine can wreek havoc on our adrenal glands, which in turn can make our nervous systems run haywire.
• Practice self care like getting a massage, do yoga or some kind of stretching, taking a bath, meditate, sing or listen to music.
• Go to bed early and try to get deep, restful sleep.
• Eat three balanced meals a day.
• Drink lots of water.
• Spend time outside.
• Spend time with people who bring you joy.

One of my favorite ways to practice self care is to enjoy a nice hot cup of tea a couple of times a day.  I  work it into both my morning and evening routines.  In the morning it warms me up and sets a nice tone for the day.  It also reminds me to take a few moments in stillness and gratitude before I get busy. At night, I like to sip on a warm cup of tea to help aid in digestion and also to wind me down after a crazy day.  It is the perfect bed time ritual.  When I sit down with my evening cup, my body knows it is time to start getting mentally and physically ready for sleep. One of my favorite herbs for fall is Oat Straw.  Oat straw is beneficial for you in so many ways.  It is high in calcium and magnesium, which helps with bone loss due to osteoporosis, and muscle spasms and quivering.  It is a wonderful nervine tonic – which means it helps to strengthen the nervous system, which helps to calm anxiety.  It also helps to create emotional balance.  It’s like it lengthens your emotional fuse.  Oat straw tea also helps to lower your cholesterol, can help with withdrawals from drugs and nicotine, it nourishes your pancreas and liver and improves digestion.  It has a warming effect, so it’s great to use to knock out those fall chills that can set in.

The best way to prepare Oat Straw tea is to make an infusion or decoction out of fresh, good quality, organic herbs.  I purchase mine through Jean’s Greens.  They are a small, family owned business out of upstate New York.  Making an infusion or decoction, instead of simply using a tea bag, ensures that you will get the most micro and macro nutrients out of the herb.

To make an infusion, place 2 tablespoons of oat straw into a glass jar.  Pour two cups of boiling, filtered or well water over the herbs.  Cover with a tightly fitted lid and let it steep for 6-8 hours or overnight.

If you are short on time, you can make a decoction.  To do this, place 2 tablespoons of the herb in a small sauce pan.  Pour two cups of filtered or well water over the herbs.  Bring to a boil, reduce to a simmer, cover and steep for 20 minutes.

Drink the two cups throughout the day.  You can reheat it if needed.  The best way to get the most effect from drinking oat straw tea is to drink it regularly.  The effects come on slowly, but have longevity when consumed routinely.

Happy Fall!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

Home-Made Bone Broth

It’s that time of year again.  The days are getting shorter and the nights are getting chilly.  You might notice that your cravings are shifting.  Where you once were satiated with a salad for lunch, you most likely are wishing you had 3something warm to eat.  For me, this is when I start to dream about soups.  Soups are a great way to incorporate all kinds of vegetables, protein and some seasonal variety into your diet, without adding a ton of calories. Home-made soups are also a great way to boost your immune system.  Just in time to help fight off those late fall/early winter cold and flus that start to come around about now.

Nothing makes me happier then to have my own broth ready for me when something I’m making calls for broth or stock. The benefits are numerous, both in flavor and nutrients. A homemade broth with always taste better, adding your own custom flavor combination to everything from soups to sauces, to rice and quinoa. You have the ability to control the salt content, which is huge in commercial stocks and broth, and how long you cook it for. The longer you simmer the bones, the thicker the stock becomes from the gelatin that you are releasing out of the bones and into the broth. This extremely nourishing gelatin helps to build your immune system, is packed full of micro nutrients and minerals, builds and repairs bone and cartilage, heals the stomach lining, is warming, and helps aid in digestion. I like to sip on some warm bone broth while I’m cooking dinner, or as an appetizer when I’m hungry, but not quite ready or in the mood to eat.

Bone broth is super easy to make. All you do is save up the carcasses and bones from whenever you make chicken. Keep them in a large freezer safe bag in the freezer for up to 3 months. Place the bones in enough water to cover the bones. Add 1 tbls of raw apple cider vinegar for every chicken carcass you use. This helps to access the minerals in the bones. Add any herbs, spices or veggies that you like.  Bring to a boil, reduce to a simmer and cover. Let this simmer for up to 72 hours. The longer, the better! I usually let mine simmer for 24-36 hours. You can also use a crock pot for this.

Since I am on a low FODmaps diet kick, I thought I would share with you a recipe for a immune boosting, low FODmaps-friendly chicken bone broth recipe.

Immune Boosting Chicken Bone Broth

Ingredients:

1 chicken carcass, or about a pound of chicken, turkey or beef bones

3 carrots, roughly chopped

4 celery hearts, roughly chopped

2-3 tablespoons of *wakame pieces (seaweed)

2 pieces dried *Astragalus

2 bay leaves

1-2 pinches *cayenne pepper, add more depending on how spice you like it

1 tablespoon *Raw Apple Cider Vinegar

Enough filtered water to cover all ingredients

Directions:

1. Place all ingredients into a slow cooker

2.  Cover and set the temperature to high for at least an hour.

3.  After an hour, reduce the heat to low.

4.  Cook for at least 7 hours.  I like to let mine go for a good 24-48 hours.  This makes the broth nice and thick from all of the highly nutritive and healing gelatin that the slow, long cooking processes leaches out of the bones.

5.  Remove from heat.  Let cool and strain through a fine mesh strainer.

6.  Store in air tight glass jars in the refrigerator for up to two weeks, or freeze for up to 3 months. If freezing, make sure you leave enough room on top so that the liquid has space to expand in the freezer.  Otherwise, you may end up with broken jars!

* Wakame -an edible brown seaweed or kelp that is rich in magnesium, iodine, calcium and iron, as well as vitamins A,C, D, E, K, riboflavin (B2) and folate.

*Astragalus – is an adaptogen, meaning it helps protect the body from physical, mental, or emotional stress.  Some studies show that this well know Chinese herb might help in the treatment or prevention of colds.

*Cayenne pepper – helps to clear sinuses and boosts circulation

*Raw Apple Cider Vinegar -Acetic Acid is a potent antimicrobial and can kill some types of bacteria

Use this broth as a base for your favorite fall or winter soups, stews or sauces or grains.  You can even use this instead of oil to “healthy” sauté your veggies or protein.  I promise, they will taste better then if you used store-bought broth, and who knows, maybe you’ll even avoid getting that yearly winter cold!

If you are interested in learning more about how you can boost your immune system this fall to prepare for winter, please feel free to reach out to me to book a complimentary health history consultation.  I’d love to hear from you!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

Orange and Almonds

Here’s a a great idea for a mid morning or afternoon snack. Pair half an orange with a handful of almonds.  The tastes compliment each other really well, and the combination of carbs, from the naturally occurring sugar in the orange, and the protein, fat and fiber from the almonds, make this a perfectly balanced and satiating snack that won’t reek havoc on your blood sugar levels or your waistline.

Some health benefits of oranges include really high amounts of vitamin C, a decent amount of fiber as well as some B1, pantothenic acid, copper, potassium and calcium.  Oranges have shown to help protect against cardiovascular disease, ulcers, rheumatoid arthritis, certain cancers and they also help protect and keep the respiratory system healthy.

Almonds are also a great source of fiber.  They are a good source of protein, vitamin E, magnesium, and manganese, as well as having a decent amount of copper, vitamin B2 (riboflavin), phosphorous and biotin.  Almonds have strong cardiovascular benefits, they help to increase energy and have been shown to help with weight loss.

What’s extra great about this snack is that it takes no time to prepare, travels well, and is extremely good for you!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

Tropical Energy Smoothie

Here is a recipe that I came up with the other day.  With the warmer, longer days, I find myself craving bright, refreshing, green tasting things.  This smoothie hits the spot.  With the inclusion of food power-houses, such as chia seeds, maca and wheatgrass, not to mention coconut oil and cilantro, you’ll be happily energized for the morning or afternoon, without the crash that caffeine or sugar can cause.

 

Tropical Energy Smoothie

1 cup coconut milk

1/2 cup coconut water

1/4 avocado

1/2 cup frozen mango

1/2 cup frozen pineapple

5-8 sprigs of cilantro

juice of half of a lime

2 brazil nuts

1 tbs coconut oil

2 tbs Chia seeds

1 tsp maca

1 tsp bee pollen

wheat grass shot or food matters green powder

1/8 tsp green stevia

Health Benefits of Chia Seeds

• Loaded with trace minerals such as calcium, magnesium, phosphorous, zinc, B3 (niacin, potassium, B1 and B2
• High in anti-oxidents
• Low carb, high fiber
• Contain a decent amount of protein – 14% by weight
• High in anti-inflammatory Omega-3’s

Health Benefits of Maca

• Rich in vitamins A, C and E
• Increased energy levels
• Promotes sexual energy in both men and women
• Helps relieve menstrual issues and menopause

Health Benefits of Chlorophyll

• Contains all minerals know to man!
• Best sources of living chlorophyll, which is an important blood builder, which in turns
• helps to detoxify the liver, and helps with blood sugar problems.
• Is a nutritionally complete food

Yours in health,

Renee Koczkodan

Certified Integrative Nutrition Health Coach

www.ReneeKHealthCoaching.com.

 

 

Dandelion Greens and a Juice Recipe

Spring is in the air!  There are little sprouts of color here and there.  It gives me a little bounce in my step and lightness in my body to breathe the fresh air.  To smell the life and new growth.  Spring is a great time to re-evaluate what you are eating.  As we leave the colder winter months behind us, so should we step away from the heavier, more warming, comforting foods.  This is the time to re-introduce fresh greens into your diet.

By now, we have all heard about how good kale is for you.  This is true, but I wanted to bring some attention to a green that many of us know, but probably find annoying when they pop up in your grass.  Dandelion greens.  These guys are on the bitter and some what peppery side of the flavor profile.  This means they are great for digestion.  They help the liver stimulate bile, which aids in digestion and helps your body in the removal of toxins.  Below is a list of the some of the health benefits of eating dandelion greens.

Health Benefits of Dandelion Greens:

• Purify blood
• settle digestion
• 1 serving  of dandelion greens has 535% DV of Vitamin K and 112% DV of Vitamin A
• They are the most important source of any other plant-based food to strengthen bones
• Anti-cancer
• Anti-inflammatory
• Anti-oxidant
• Improves skin and vision
• Is a good source of fiber, Vitamin C, B6, Thiamin, Riboflavin, calcium, iron, potassium, manganese, folate, magnesium, phosphorus, copper

You can eat dandelion greens raw, but they may seem a little too bitter at first.  You can lightly steam them, or saute them with some olive oil and minced garlic. You can also add them to your salad greens to make a  mixed greens salad.  Below is a recipe that I came up with.  It is the perfect spring elixir.  The addition of ginger and fennel make this juice wonderfully calming to a sensitive stomach.  Be warned, there are no sweet fruits or veggies added to this.  It is bitter yet refreshing!  A great alternative to your morning coffee  🙂

Tummy Taming Detox Green Juice

Ingredients:

1 celery stalk

1/2 large organic cucumber

1/2 small bulb fresh fennel

1 inch piece fresh organic ginger

1 bunch dandelion greens

1 organic lemon

Directions:

Wash all of the ingredients.  If you don’t have organic ingredients, make sure to discard the peels on the cucumber, lemon and ginger.  Chop all ingredients into 2 inch pieces.  Place in juicer.  Drink immediately.  You can save any left overs in a sealed glass jar in the refrigerator for up to 24 hours.  I usually save half for the next morning.

Happy Spring!

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.

 

Sauteed Broccoli

I was thinking about what I should share with you all this week.  I thought about all of the simply prepared, delicious food that I enjoyed while away in Costa Rica and how good it made me feel.  That made me think of this simple, yet hugely nutritionally packed vegetable dish.  What I love about this dish is that it has only three main ingredients, it takes about 15 minutes to whip up, is tasty, and is LOADED with nutritional health benefits!  It is also gluten, dairy, sugar free and vegan.

Here are some health benefits of broccoli:

• High in vitamins C, K, A, B6, fiber, potassium, protein, phyto-chemicals and antioxidants.
• Contains magnesium, phosphorus, zinc and iron.
• Helps prevent cancer, reverse heart disease from diabetes, benefits digestion, eye health and heart health.
• Assits the body in the detoxification process, reduces cholesterol and is anti-inflammartory.

And here are some health benefits of eating sesame seeds:

• They are rich in beneficial minerals such as copper, magnesium, calcium, manganese, iron, phosphorous, zinc and selenium.
• High in fiber
• Provide relief for Rheumatoid Arthritis.
• Have a cholesterol lowering effect, prevent high blood pressure and benefit bone health.
• Prevent colon cancer, osteoporosis, migraine, and PMS.
• They also help to support  vascular and respiratory health.

Who would have thought such a simple dish could be so good for you.  I know sometimes, as a health coach, I get wrapped up in the newest superfood or some such.  It’s nice to remember that often what we need is simple, and most likely, right there in front of you.

Sautéed Broccoli

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yields: 4 servings

 Ingredients:

1 bunch broccoli

1/2 cup grated carrot

1/4 cup toasted sesame seeds

1 tablespoon olive oil

sea salt and freshly ground black pepper

 Directions:

1. Wash broccoli, cut off and peel the outside of the stalk, slice into pieces and put aside.
2. Cut the florets into bite-sized pieces.
3. Warm oil in a pan, add stalk pieces and sauté for a few minutes.
4. Add broccoli florets, then sauté for about 2 minutes.
5. Add 3 tablespoons of water and grated carrots. Cover and allow to steam for about 3-4 minutes and remove from heat.

6. Add toasted sesame seeds, sea salt and black pepper. Serve and enjoy!

As always, I invite you to share with me any feedback that you may have regarding the blog or the recipes.

Yours in health,

Renee Koczkodan

Certified Holistic Health Coach

www.ReneeKHealthCoaching.com.