This filling is so versatile. I make these a lot during the fall, when my chard is exceptionally prolific. It can be used with any green. I have made it with Spinach, Chard, Kale, and Beet Greens.
Many of us know that we need to eat our greens, but we often find it hard to find ways to incorporate it into our daily diet. Especially with kids. They can be pretty picky. My 7 year old loves this recipe, and even asked me make it for her birthday.
With all of the herbs and the Spinach, these filling is a nutritional powerhouse.
Spinach is your richest source of plant based minerals. It is also one of the highest in Oxalic Acid. Please see my blog post on Oxalic Acid. Cooking spinach unlocks it mineral profile, making it much more absorbable. Buying Organic Spinach is important, as it is highly fertilized and sprayed with pesticides, which destroy its enzyme profile.
I cup of Spinach gives you all your Vitamin K for the day. Vitamin K is an important vitamin for blood clotting and healing. It is becoming an increased problem for women who are pregnant. (hence the standard of care protocol for Vitamin K shots for babies at birth).
I think many people forget, or don't realize that the plants we use to season our food also have nutritional value.
Many of us just look at the vitamins and minerals in foods, and miss out on all the other important compounds that affect our health.
sPANAKOPITA - sPINACH & fETA pIE
Option 1 - Pie Crusts
Option 2 - Phyllo Dough Appetizer Sized
With all this cold weather we have been having lately, and the next batch of snow rolling in today, I can't help but want to make soup.
This soup is a family favorite and it is packed with nutrition. I call this recipe a "Labor of Love." It's actually pretty easy, it just takes a good afternoon at home to get the most out of it. So pick a nice snowy day.
The key to this soup is the homemade Bone Broth. I highly recommend Craig Fear's "How to Make Bone Broth 101."
"Good broth will resurrect the dead." South American Proverb
As the proverb states, bone broth, when made correctly, is packed with minerals such as Calcium, Magnesium and Phosphorus. Although the proverb may be an exaggeration, there are many cultures that value good broth as not only delicious, but also medicinal.
Not only is broth full of minerals and vitamins, it also aids in digestion, boosts the immune system, and contains Glucosamine and Chondroitin which can decrease joint irritation and inflammation.
Parsley (Petroselinum crispum) contains extremely high amounts of Vitamin K (1366% DV), high amounts of Vitamin A, C, and Mineral Iron.
Medicinally Parsley has the benefits of...
Thyme (Thymus vulgarus) is rich in Vitamin A, C, and Minerals Iron and Manganese. It also provides 125 mg of Omega 3 fatty acids per ounce.
Medicinally Thyme has the benefits of...
Bay Leaves (Laurus nobilis) are extremely high in Vitamin A (6185 IU/206% DV), high in Vitamin C, Folic Acid, extremely high in Iron (43mg/537% DV), Manganese (43mg/355% DV), and high in Calcium, Copper, Zinc and Magnesium.
Medicinally Bay has the benefits of...
Spinach provides high amounts of Vitamin K (181% DV), Vitamin A (56% DV), Minerals Manganese, Iron, and Calcium.
Celery provides Vitamin K, and Mineral Potassium.
Carrots provide high amounts of Vitamin A (41% DV).
English Peas provide high amounts of Vitamin C (97%), Vitamin K (45%), and high amounts of Vitamin A, Folate, Thiamin, and Minerals Manganese, Phosphorus, Copper, Iron, Magnesium, Zinc.
Mushrooms provide Vitamin D, Riboflavin, Niacin, and Minerals Selenium, Copper, Phosphorus and Potassium
In a large stock pot put whole chicken, giblets, peppercorns, bay leaves, thyme and apple cider vinegar. Cover completely with water. Bring to a boil and let cook uncovered for 1 hour, or until meat is able to be pulled apart. (I know most recipes call for a single bay leaf, but I find that you never get the flavor out of it, and I personally love the flavor bay leaf offers)
Remove chicken and let cook in a colander. While chicken cools, chop parsley, celery, carrots, and onion. Remove thyme stems from broth and add in chopped vegetables, peas, and salt. Return to a simmer.
When chicken is cool enough to handle, debone and shred chicken meat. )I am not one to waste, so I typically keep the skin and gristle for my dog. She knows the routine and waits patiently for her serving of chicken soup.)
Add the shredded chicken back to the pot and simmer, covered, until vegetables are tender, 45 min.
During the last 15 minutes of cooking at the spinach and mushrooms.
There you have it! A super healthy, super tasty soup from the bare bones (literally). This soup stores well and can be reheated later in the week for lunches as well. This soup makes about 8 hearty bowls.
Nutrition is the Foundation of Health
Here you will find recipes that I have personally tested and that fit with my idea of a healthy diet. I like to follow the teachings of Dr. Weston A Price, but know that it can be difficult. So, many of these recipes follow the Weston Price Foundation view of nutrition and others are a jumping off point for those trying to incorporate new and healthy recipes into their diet.