Food / Soups & Salads

Turkey White Bean Chili

01.13.14

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Living in Southern California, it is easy to wake up every morning and think, it is really wintertime? With high’s of mid-70’s, we are pretty fortunate to not have to deal with the gloomy skies or to bundle up to brave the cold each day just to venture outside. Actually, we can actually be outside comfortably without a sweater! With winter “hidden”, deep down we have to remind ourselves that it is in deed January, and we are still entitled to enjoy a cup of tea in the afternoon, sit by the fireplace when the sun goes down, and eat warm, cozy things like the homemade chili Bee’s mom often makes.

It’s that one meal that can be stored in the fridge and heated up again and again, only getting better over time! Perfect easy fix to make over the weekend, if you know you’ll be in a time crunch for the week! Or in our case,  it’s one of those things that is easy to save individualized frozen tupperware containers to bring back to school to stick in the freezer, for an instant, home-cooked meal back at school. Yum!

Bee’s favorite way to eat this is:  topped with diced avocado, cilantro, and a little bit of cheese (if you are not dairy-free!)

As always, sending you PEACE & LOVE without the GREASE!

Turkey White Bean Chili
 
Author:
Recipe type: Soups & Salads
Ingredients
  • 4 cans white beans
  • 1 package lean ground turkey
  • 1 tbsp olive oil
  • 2 medium onions (chopped)
  • 4 garlic cloves (minced)
  • 2 (4 oz cans chopped mild green chilis)
  • 2 tsp ground cumin (or a couple more if you want more zing)
  • 1.5 tsp dried oregano leaves
  • ¼ tsp ground cloves
  • ¼ tsp cayenne pepper (or a bit more if you want more punch)
  • 6 cups chicken broth (or vegetable broth!)
Instructions
  1. Begin by cooking ground turkey in a little olive oil in a large saucepan or pot, when cooked, set aside. (Omit this step if you want to go veggie!)
  2. Sauté onions in olive oil in a large pot over medium heat for about 2 minutes.
  3. Stir in garlic, green chilis, cumin, oregano, cloves, and cayenne pepper and sauté for about 2 more minutes.
  4. Add cans of white beans and stock to the pot and bring to a boil.
  5. Reduce heat and simmer, stirring occasionally for about 20 mins.
  6. Add the ground turkey back to the pot at the end until it all heats up.

 

 

Breakfast/Brunch / Food / Snacks

Gluten Free Hearty Granola

01.06.14

IMG_3711Winter time to most brings mittens, fireplaces, and snow shoveling. I (Bee) however have spent many more Christmas’s in flip-flops and sunshine than anywhere else. Currently in Southern California, during the holidays, I love waking up to the warm sun glaring through my window each morning, being able to comfortably walk through the house to make my morning coffee, and sitting outside on the deck to enjoy my favorite meal of the day, on the patio. Sure I love a snow-ski vacation, but, to me, being able to leave it behind after a few days, is worth the journey traveling to it.

My mom recently made this wonderfully hearty, healthy granola filled with good-for you things, but has the perfect crunch. Let’s just say it’s been consumed faster with me here.. so I decided to make some more, with my own twist.  (See note below for gluten allergies!)

My favorite way to enjoy it… with fresh berries and almond/coconut milk, on top of vanilla or plain greek yogurt or oatmeal.

As always, sending you PEACE and LOVE without the GREASE!

Gluten Free Hearty Granola
 
Author:
Recipe type: Breakfast
Serves: Makes 2+ large jars full, approx. 3½ lbs.
Ingredients
  • 4 cups rolled oats**
  • 1⅔ cups chopped pecans
  • 1½ cups oat bran** (simply ground up rolled oats)
  • ⅓ cup slivered almonds
  • 1⅓ cups sunflower seeds or pumpkin seeds (or use a mixture of the 2)
  • ⅓ cup flax seeds
  • ½ cup chia seeds
  • ½ cup hemp seed hearts
  • ⅓ cup + 1 tbsp vegetable oil (olive or flax oil)
  • 2½ cups craisins, raisins or cherries
  • 1½ cups chopped dried apricots
  • ⅓ cup liquid honey
  • ⅓ cup sweetened flaked coconut
  • 1 tbsp vanilla
  • 1 tbsp orange zest
  • dash of cinnamon
Instructions
  1. In large bowl combine oats, pecans, bran, almonds, sunflower/pumpkin/sesame seeds (not chia or hemp yet); pour in oil and stir to coat.
  2. Spread on 2 parchment paper lined baking sheets; bake in 325F oven, stirring every 10 minutes or until golden (I find total of half hour does it).
  3. Combine honey, vanilla and orange zest; zap in microwave till warm (about 20 sec. in my micro).
  4. Transfer granola back into large bowl. Add fruit and honey mixture; stir into granola until well combined.
  5. Toss in chia and hemp seeds, toss well again. Let cool completely before storing in an air tight container.
  6. **Note (Be sure the rolled oats and oat bran are certified gluten free!)
  7. **Note: Try to buy organic seeds/nuts etc. whenever possible.

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Learn / Life

Anti-inflammatory Diet: The Key to Health

01.02.14

When I (Sam) was thirteen, my twin sister (Jaclyn) and I were diagnosed with Celiac disease. We were put on a gluten-free diet and felt better instantly. However, what a lot of people are unaware of is that Celiac disease is linked to Hashimoto’s hypothyroid and type I diabetes. So, even after cutting out gluten a lot of the same issues you battle such as: bloating, fatigue, acne, inflammation, achy joints, blood-sugar imbalance and weight gain can still persist. Below is a list of foods that are identified as safe to consume for people with these conditions. I have included modifications for people who also battle Hashimoto’s hypothyroidism, IBS and Candida since these are common problems, which I watch out for too.

Vegetables: raw and cooked (4-5 a day)

Alfalfa, artichoke, bamboo shoots, bean shoots, bok choy, carrot, cauliflower, celery, *endive, ginger, *green beans, kale, *lettuce, olives, parsnip, pumpkin, silver beet, *spinach, summer squash (yellow), sweet potato, *swiss chard, taro, tomato, turnip, yam, zucchini *Buy organic

CANDIDA: vegetables and lean sources of protein are the base of the candida diet

HASHIMOTO’S: avoid raw cruciferous vegetables (i.e. raw broccoli, cauliflower, spinach, etc.)

Fruits: fresh and in season or frozen (3-5 a day)

Banana, *blueberry, boysenberry, cantaloupe, cranberry, durian, *grape, grapefruit, honeydew, melon, kiwi, lemon, lime, mandarin, orange, passion fruit, pawpaw, *raspberry, rhubarb, rockmelon, star anise, *strawberry, tangelo *Buy organic

CANDIDA: If you have too much yeast in your system you will need to limit your consumption of all sugar, including those naturally found in fruit. (Some people may be able to consume berries and some citrus in moderation without bloating)

Beans & Legumes: (1-2 a day)

FODMAP: Avoid: chickpeas, kidney beans, & lentils

Whole & Cracked Grains (3-5 a day)

Arrowroot, Psyllium, Sorgum, Tapioca, Rice, Oats, Millet, Quinoa

FODMAP: Avoid: wheat, barley, and gluten-containing grains

CANDIDA: If you have Candida or a severe gluten-sensitivity it will be beneficial to exclude all grains from your diet for at least a month.

Healthy Fats: (5-7 tbsp./day)

Extra-virgin olive oil (cold-pressed is best), coconut oil, avocado oil (best for high-heat cooking), nuts-especially walnuts, avocados, seeds-including hemp seeds and freshly ground flax seeds

Avoid: hydrogenated oils, soybean oil, peanut oil, safflower oil

HASHIMOTO’S: coconut is great for thyroid because it contains lauric acid which is soothing to endocrine system and important for an efficient metabolism

Fish & Seafood: (2-4 a week)

Wild Alaskan Salmon, Black Alaskan Cod, Sardines

Avoid: farm-raised seafood, high mercury-containing fish

Cooked Asian Mushrooms: (unlimited amount)

Shitake, oyster

CANDIDA: avoid all fungi while on the candida diet

Other Sources of Protein: (1-2 servings a week)

Omega-3 enriched eggs, skinless chicken, and lean meats (grass-fed and hormone-free)

CANDIDA: avoid processed meats

HASHIMOTO’S: avoid soy and soy products

Healthy Herbs & Spices: (unlimited amounts)

Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme, cinnamon

HASHIMOTO’S: avoid chili powder and paprika due to their inflammatory properties

Tea: white, green, oolong, herbal (2-4 cups a day)

Supplements: Daily

Fish oil, Thyroid support,  and probiotics (choose probiotics that are alive-must be refrigerated.) If you are consuming a strictly Paleo diet, you may want to add Calcium and Vitamin D supplements to your daily regimen but I recommend getting your blood serum levels tested before beginning supplementation.

CANDIDA: Taking 10 drops of grapefruit seed extract diluted with a minimum of 10 oz. of water and oregano extract can be extremely beneficial

Red Wine: (optional-no more than 1-2 glasses a day)

Varieties without sulfites are best

CANDIDA: avoid all alcohol while on the candida diet; however, if you must good quality vodka (made from grapes or potatoes) diluted with sparkling water and fresh squeezed lime may be okay on occasion

Healthy Sweets: (in small amounts)

Dark chocolate (65%+), chocolate almond milk, almond milk (unsweetened), unsweetened coconut milk (make your own fresh from young thai coconuts…delicious!!)

*This is not meant to treat, diagnose, or prevent illness. Talk to your doctor before starting any nutritional plan.