This is the recipe from my newest article series "Planning Nutritionally for Labor and Delivery Part 1"
When I cook chicken, I prefer pasture raised, and pretty much always cook bone in and skin on. The meat, of course, if full of protein, but the connective tissue surround the bone and the skin itself are nutritional powerhouses full of minerals, b vitamins, and hyaluronic acid.
We obviously love brussels sprouts at our house. I realized after looking at my last recipe, and those in my previous posts, there are quite a few recipes with Brussels.
They not only provide high amounts of nutrition: Vitamin K, Vitamin C, Folate, B6, Potassium, Omega 3's, Iron, Magnesium, Protein, Vitamin A, Calcium and Zinc...
But, also phytonutrients: More glucosinolate (antioxidant - anti-cancer) than any other cruciferous veggie
One Skillet Oregano chicken Thighs with Sweet Potatoes and Brussels Sprouts
Makes 4 -6 servings
I have been on a kick of cooking all our dinners on the grill. It's the end of summer, and it's hot. The thought of turning on the oven or stove and adding more heat to my house seems like a bad idea. My solution; move the cooking outside.
I have this great little grill pan that I use for veggies on the grill quite a bit. You could also use a cast iron skillet, or other grill safe pan. I like this one because it has holes in it that let the juiced run out, leaving a bit more crisp on the edges of my veggies.
Brussels sprouts are in season here in Colorado. They are at their peak of nutrient, and taste perfection...(HINT: and on sale). They are also another one of those veggies that my kiddos can't seem to get enough of.
If you haven't tried Brussel Sprouts, my 5 and 8 year old highly recommend them!
To balance the bitter flavor of the brussels, I mixed them into a salad with cranberries, slivered almonds, feta, and a homemade honey balsamic vinaigrette. You could also add some crumbled bacon.
I served this with cast iron skillet cooked rosemary pork chops, and simple polenta with butter and salt. Not a complaint in the house, and no leftovers!!!
Grilled Brussels Sprout Salad
1. Heat grill and grill pan over medium heat
2. Slice Brussels lengthways
3. Coat brussels with 2 TBSP olive oil and minced garlic. Season with Salt and Pepper
4. When grill pan is hot, toss in Brussels. Cook over medium heat stirring occasionally until all brussels slices are soft and cooked through
5. Remove from grill and cool 10 minutes
6. In a bowl, mix together Brussels, Cranberries, Almonds
7. In a mason jar, add dressing ingredients and shake vigorously, until incorporated.
8. Drizzle dressing over salad, and top with Feta.
Finding recipes that incorporate natural, wild, and healthy whole grains is difficult. Wild rice is one of those grains for me. I love it's nutty, aromatic flavor, but have a difficult time finding unique ways to serve it.
This recipe has become a staple for us. It is easy to make, delicious, and even the kiddos enjoy it.
There are some steps to this, but nothing elaborate. It is best if left to marinate in the fridge for a couple of hours/overnight before serving. It also makes a an easy make ahead lunch idea for adults and kids alike.
Wild Rice is not technically a rice, although it is a distant cousin. It is the seed of a marsh grass found in the northern regions of the world. The most commonly eaten species come from North America and China. Wild Rice is an ancient grain that has been eaten since the primitive times. Native American culture of North America used the grain for trade, and as a staple in cooking. They used it in soups and doughs. One Traditional recipe stewed Wild Rice grains in Venison broth and Maple Syrup…actually sounds pretty tasty.
Wild Rice use to be a popular wild grain. It has lost a little favor over the years to some other exotic grains (Quinoa). Unlike Quinoa, Wild Rice is cultivated here in the US and does not need to imported. Like Quinoa, Wild Rice is a rich, whole grain source of protein, fat, fiber, minerals, vitamins, and phytonutrients. Wild Rice has double the protein of brown rice, the same amount as Quinoa, specifically high in Lysine. Here are some more Wild Rice Nutrition Highlights:
Wild Rice is a super nutritious, whole grain option. For those of you who want the nutritional benefits of Quinoa, but are concerned about the political complications and the importation, should try homegrown Wild Rice.
Sweet Potato and Wild Rice Salad
I don't know about you, but my Kale is loving this rainy Colorado weather. I am having to find creative ways to use up large amounts of it. You can only sauté it in so many different ways before you start to get bored. So today, my 4 year old and I got creative. I have made spinach pesto in the past, both with the addition of basil and without and have always enjoyed it. Today I thought we would try it with Kale. The taste of Kale is a bit rougher than spinach or even chard, but I think the end result is delicious! So does my 4 year old, I couldn't seem to keep her from stealing large spoonfuls from the bowl. This recipe is also dairy free and low glycemic for those of you who need to be cautious. I hope you enjoy this as much as we are.
As most of you who know me know, I am in love with Kale. I love the flavor, the texture, and also its health benefits. It is always a weekly staple (at least) in our home. It is a "superfood" with an amazing nutritional profile that everyone should find a way to include in their diets, especially those who are expecting or breastfeeding.
Kale is rich in Vitamins K (684% DV), A (206% DV), and C (134% DV), Mineral Manganese (26% DV), and provides 121mg of Omega 3 per cup.
Basil is another excellent source of Vitamins K, A, and C, and Minerals Manganese, Iron, Magnesium, and Calcium, and in lower amounts Folate, Potassium, and Zinc.
Medicinally Basil has the benefits of....
Garlic (Allium sativum) is an indispensable culinary herb that not only ads great depth of flavor, but also provides high amounts of B vitamins and Vitamin C, Mineral Manganese and lower amounts of Minerals Copper, Selenium, Phosphorus and Iron.
Medicinally Garlic has the benefits of...
In a Food Processor puree Kale, Basil, Almond, Garlic, Salt and Lemon Juice. As the processor mixes, drizzle in Olive Oil until desired consistency. Refrigerate and use on pasta, meats, pizza, sandwiches, etc...
NOTE 1: I LOVE GARLIC, so there is A LOT in here. If you are not a huge fan, you can cut the amount down to 6 cloves, but honestly I don't think I would go more than 8 if you are thinking you just LOVE garlic. It's A LOT in this recipe.
NOTE 2: Almonds are just what I had on hand, but feel free to add traditional Pine Nuts, Walnuts, or Pecans.
NOTE 3: You could also add Parmesan to the recipe, I prefer to add mine on top.
NOTE 4: This is a LARGE batch and I ended up freezing more 3/4 of the recipe.
Makes 8 servings
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.