Tuscan Kale Salad With Pecorino Romano - Revisited

I know I have posted this recipe before, but it is a good, healthy, nutritious salad with fresh flavors that I find myself craving.
If you are not a fan of kale, perhaps this recipe will turn you around. I think the key in "taming" that "wild" kale taste is lemon juice. I think kale and lemon seem to go hand in hand and the acid in the lemons breaks down the tougher structure of the kale.
I added a few slices of Brie Cheese to the top of my salad since I was having this as a main course.
This salad features the health benefits of Kale, raw sunflower seed kernels, golden raisins, tiny slivers of onion and the nutty rich flavor of Pecorino Romano cut into tiny cubes. The flavors explode in your mouth and compliment each other nicely. A wonderful experience awaits your taste buds! This is sure to become a family or party favorite.

TUSCAN KALE SALAD

INGREDIENTS:

• 4 Cups of Kale washed and finely chopped
• 4 Tbs sunflower seed kernels
• 4 Tbs golden raisins
• 4 Tbs finely cubed (diced) Pecorino Romano Cheese
• 2 Tbs of thinly slivered (very fine) onion
• 2 Tbs Olive Oil
• Lemon Juice (1/2 small lemon)
• Rice Vinegar (just a few splashes)
• Salt & pepper to taste

DIRECTIONS:

• In a large bowl add Kale, sunflower seeds, raisins, onion, & Pecorino Romano cubes
• Squeeze lemon juice into salad and add Olive oil, vinegar, salt & pepper
• Use your hands to gently toss the salad. It is better to use your hands here as it seems to help coat and soften the kale a bit.

That's it! So easy and so good! FABULICIOUS!

Fresh Eggs - So Colorful

My neighbors decided to raise chickens several months ago.  They are finally laying eggs.  It was a nice treat to receive these little gems.  Look at the gorgeous colors.  The photo doesn't do them justice.  They are different shades of tan, pink, and a pale turquoise green/blue.  They taste so good and the yolks are a muxh deeper golden color. Yum!

Vegetarian Asian Lettuce Wraps

I recently posted a recipe for Asian Chicken lettuce Wraps.  My son is a vegetarian so I always try to come up with meatless alternatives for him to enjoy.  I try to eat a gluten free diet when possible.  The vegetables are gluten free, but the problem arises when we add sauces to the dish, and let's face it, the sauce and seasonings give the wraps their distinct flavor, but the soy sauce adds gluten.  If you are looking to keep the sugar content lower, then you can substitute Xylitol as a sweetener.  I chose to use Agave nectar. You can also use sugar. We won't be using too much in this recipe since it makes a lot of servings.
I would suggest chopping all of your ingredients ahead of time or before trying to start cooking. It may appear like a lot of work, but once all of the vegetables are cut up, this recipe cooks super quickly.

This recipe makes about 14 - 16 very generous servings

INGREDIENTS:

FILLING/WRAPS:

• 8 - 10 Shitake mushrooms (you can substitute white or brown mushrooms)
• 2 , 8 oz pkgs of fresh brown or white mushrooms
• 2 Tbs of cooking sherry (you can substitute cider vinegar but sherry really is the best)
• 2 Tbs sesame oil (this adds a nice flavor to the filling, try not to substitute)
• 2 tsp fresh grated ginger
• 3 - 4 green onions, finely sliced
• 2 - 3 cloves minced or pressed garlic)
• 1 8oz can water chestnuts (sliced or whole is fine)
• 2 Tbs Tamari sauce (gluten free soy sauce)
• Salt & pepper to taste
• 1 1/2 large carrots, grated
• Fresh chopped Cilantro
• Butter lettuce (or romaine or iceberg if you can't find butter lettuce)
• Coconut oil (or oil of choice to cook the chicken filling in)

SAUCE: (Reserve half of the sauce for dipping)

• 1/2 cup Tamari Sauce (gluten free soy sauce)
• 1/4 cup of chunky peanut butter or almond butter
• 2 Tbs Agave Nectar (substitute 4 Tbs Xylitol sweetener for sugar free version)
• 1/4 tsp of granulated garlic (you can used fresh minced garlic as well, but use less)
• 1 Tbs sesame oil
• 1 tsp of Sriracha Hot sauce or 1 Tbs of chili paste

PREPARATION:

SAUCE:

Whisk all ingredients for the sauce together and set aside. Be sure to save half of the sauce for dipping, the other half will be poured over the chicken mixture after it is cooked. You can add more or less of the Sriracha or chili paste to suit your heat level.

FILLING:
Chop the mushrooms into a small dice. Be sure to dice them and do not put into the food processor as they will get mushy and pasty when they cook.
Drain & Chop the water chestnuts into a small dice
Coarsely Grate the large carrot and set aside
Chop the cilantro
Finely slice the green onions.

Now you are set to go!

DIRECTIONS:

• In a large bowl add the Shitake mushrooms, white or brown mushrooms, green onions, water chestnuts, about 1/2 of the grated carrots, grated ginger, cooking sherry, sesame oil, garlic, Tamari sauce, salt & pepper.
• Mix well to incorporate all of the ingredients. 
• Heat about 1 heaping Tbs coconut oil in a large skillet. I personally love the coconut oil with this recipe. It complements all of the fresh ingredients and gives a nice richness to the dish. You can use any oil you like. Some people like to use sesame oil to cook with. I find it a bit too strong for my taste since it is already in the filling and sauce.
• To start, just cook 1/2 of the vegetable mixture in the pan. This is to keep it from being overcrowded and steaming. Let it saute in the oil for a few minutes before turning. This will help it to brown a bit.  Continue to saute until cooked through. Remove to a bowl.
• Heat another heaping Tbs of coconut oil and add the remaining vegetable mixture.
• Cook as before.
• Return the previous vegetable mixture to the pan.
• Add 1/2 of the sauce you made earlier
• Stir to incorporate and heat through

ASSEMBLY:

• Place a few big spoonfuls of the filling on a lettuce leaf.
• Garnish with a bit of the remaining grated carrot & freshly chopped cilantro.
• Pour a tiny bit of the reserved sauce on top or serve the sauce on the side in a dipping bowl!

Mmm, so good! I also have a Chicken version of this recipe here: Asian Chicken Lettuce Wraps

Asian Chicken Lettuce Wraps - Gluten free

Just recently my friend Michelle asked if I had a recipe for Asian Chicken Lettuce Wraps.  She has been changing her eating habits and wanted the wraps to be gluten free and lower in sugar.  As we know the chicken and vegetables are gluten free.  The problem arises when we add sauces to the dish, and let's face it, the sauce and seasonings give the wraps their distinct flavor.  I played around with this recipe and I think I came up with a real winner here.  You can substitute Xylitol as a sweetener if you want it to be sugar free but I chose to use Agave nectar. You can also use sugar.  We won't be using too much in this recipe since it makes a lot of servings.
I would suggest chopping all of your ingredients ahead of time or before trying to start cooking.  It may appear like a lot of work, but once all of the vegetables & chicken are cut up, this recipe cooks super quickly.

This recipe makes about 14 - 16 very generous servings

INGREDIENTS:

FILLING/WRAPS:

• 2 large boneless, skinless chicken breasts (about 1 1/4 lbs)
• 8 - 10 Shitake mushrooms (you can substitute white or brown mushrooms)
• 2 Tbs of cooking sherry (you can substitute cider vinegar but sherry really is the best)
• 2 Tbs sesame oil (this adds a nice flavor to the filling, try not to substitute)
• 2 tsp fresh grated ginger
• 3 - 4 green onions, finely sliced
• 2 - 3 cloves minced or pressed garlic)
• 1 8oz can water chestnuts (sliced or whole is fine)
• 2 Tbs Tamari sauce (gluten free soy sauce)
• Salt & pepper to taste
• 1 large grated carrot
• Fresh chopped Cilantro
• Butter lettuce (or romaine or iceberg if you can't find butter lettuce)
• Coconut oil (or oil of choice to cook the chicken filling in)

SAUCE: (Reserve half of the sauce for dipping)

• 1/2 cup Tamari Sauce (gluten free soy sauce)
• 1/4 cup of chunky peanut butter or almond butter
• 2 Tbs Agave Nectar (substitute 4 Tbs Xylitol sweetener for sugar free version)
• 1/4 tsp of granulated garlic (you can used fresh minced garlic as well, but use less)
• 1 Tbs sesame oil
• 1 tsp of Sriracha Hot sauce or 1 Tbs of chili paste

PREPARATION:

SAUCE:

Whisk all ingredients for the sauce together and set aside.  Be sure to save half of the sauce for dipping, the other half will be poured over the chicken mixture after it is cooked.  You can add more or less of the Sriracha or chili paste to suit your heat level.

FILLING:

I like the chicken to be finely chopped like many of the restaurants I have Asian wraps at.  You can either take the time to finely chop/dice the chicken breast or, if you are like me, just cut them into large chunks and toss them into your food processor.  Use the pulse button until the chicken is coarsely ground.  We don't want it ground too finely.

Chop the mushrooms into a small dice.
Drain & Chop the water chestnuts into a small dice
Coarsely Grate the large carrot and set aside
Finely slice the green onions.

Now you are set to go!

DIRECTIONS:

• In a large bowl add ground chicken, mushrooms, green onions, water chestnuts, grated ginger, cooking sherry, sesame oil, garlic, Tamari sauce, salt & pepper.
• mix well to incorporate all of the ingredients.  If it seems a bit dry you can add a tiny bit of water, but use sparingly.
• Heat about 1 heaping Tbs coconut oil in a large skillet.  I personally love the coconut oil with this recipe.  It complements all of the fresh ingredients and gives a nice richness to the dish.  You can use any oil you like.  Some people like to use sesame oil to cook with.  I find it a bit too strong for my taste since it is already in the filling and sauce.
• To start, just cook 1/2 of the chicken mixture in the pan.  This is to keep it from being overcrowded and steaming.  Let it saute in the oil for a few minutes before turning.  This will help it to brown a bit.  It cooks very quickly.   Continue to saute until cooked through.  Remove to a bowl.
• Heat another heaping Tbs of coconut oil and add the remaining chicken mixture.
• Cook as before.
• Return the previous chicken mixture to the pan.
• Add 1/2 of the sauce you made earlier
• Stir to incorporate and heat through

ASSEMBLY:

• Place a few big spoonfuls of the filling on a lettuce leaf.
• Garnish with grated carrot & freshly chopped cilantro.
• Pour a tiny bit of the reserved sauce on top or serve the sauce on the side in a dipping bowl!

Mmm, so good!  I also have a Vegetarian version of this recipe here:

Vegetarian Lentils - Mmmm Good For You!

My son came home from work sick today.  Even though he is all grown up I still felt the need to take care of him.  He wanted soup but as I looked in the pantry I decided that a nice hot bowl of Vegetarian Lentils would do the trick.  This dish is hearty on it's own and is packed with lots of protein and nutrients! I garnished mine with some roasted Brussels Sprouts!



INGREDIENTS:

• 1 1/2 cups of Lentils
• 4 cups of Vegetable stock or broth
• 3 cloves of garlic, minced
• 1 small to medium onion
• 1/2 can petite diced tomatoes (with juice)
• 1 large carrot diced
• Olive Oil (or oil of choice), about 2 - 3 tbs
• Salt & Pepper to taste

INSTRUCTIONS:

• Rinse lentils to be sure they are free of debris.
• Heat oil in a large skillet or saucepan.
• Saute the onions, garlic & carrots until softened
• Add vegetable stock, tomatoes & lentils
• Salt & pepper to taste
• Stir to incorporate and bring to a light boil
• Reduce heat, cover and simmer for about 30 - 40 minutes until tender.

So simple and so good.  My son came running when he smelled these lentils cooking and I am happy to report that this dish really perked him up!  Read below to find out just how good this dish is for you!  Enjoy!

Here are 6 health benefits of lentils:

Heart Health
Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease. The high levels of folate and magnesium in lentils also go a long way in protecting the heart.

Stabilize Blood Sugar
Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.

High in Iron
Lentils are loaded with iron and are a great way to replenish the body's iron stores, especially for people who don't eat red meat like vegans and vegetarians.

B Vitamins
Lentils are a great source of B vitamins, most notably folate and niacin (B3). B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.

Lower Cholesterol
Lentils are a great cholesterol lowering food due to their high levels of fiber.

Protein Packed
Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. It's no wonder that they're a staple in many parts of the world.

Source - Health Diaries

Gluten Free Hawaiian Chicken

Hawaiian Chicken with peppers, onions & pineapples served over brown rice.
Gluten Free & Low Sugar

This is a quick and easy rendition of a Hawaiian style chicken without any added sugar.  If you are not concerned about your sugar intake then by all means, please feel free to add 2 - 3 tbs of brown sugar to the recipe and omit the natural sweeteners.

I also thought it was nice to cut the chicken into strips and toss it together with the rice & vegetables.  It gave it that extra sweetness I like and the saltiness melded into the rice and made a perfectly balanced dish.
INGREDIENTS:

• 4 - 6 Chicken Thighs (washed and patted dry)
• 1/2 cup Tamari gluten free Soy Sauce (Reduced Sodium)
• 1/2 - 3/4 cup of water (if you prefer a less salty taste use a bit more water)
• 1/2 cup Unsweetened Pineapple Juice
• 2 - 4 packets Xylitol Sweetener  (substitute 2 - 3 Tbs sugar, omit the sweeteners)
• 2 - 4 packets of Stevia Sweetener
• 1 Tbs Sriracha Sauce (more if you like it spicy, less if you don't like the heat)
• 1 - 2 Cloves of fresh Garlic pressed or minced
• 1 Tbs Fresh Grated Ginger
• 1 Large Red Bell Pepper - sliced
• 1 Large Green Bell Pepper - sliced
• 1 Large Onion - sliced
• 1/2 can Pineapple Chunks or Rings broken into pieces
• Coconut Oil (to cook with)
• Salt & Pepper

MARINADE:

• Mix Tamari Sauce, Water, Pineapple Juice, Sweeteners, Garlic & Sriracha Sauce  in a large ziploc bag.
• Add Chicken thighs.
• Seal the bag and toss them inside to coat.
• Let them marinate for at least 1 hour.  The longer they marinate, the better as they absorb the flavor

VEGETABLES:

• Add a bit of coconut oil to a large, heated skillet.
• Add sliced bell peppers & onions and stir fry them until the onions become translucent and the bell peppers start to soften
• Add  about 1/2 of a can of either pineapple chunks or the rings that have been broken into pieces.
• Continue cooking until the pineapples start to get a slight color on them and the vegetables are cooked.
• Season with salt & pepper

RICE:

• Follow the directions for making your rice.  I used a brown Basmati Rice so it takes a bit longer to cook.  You can start the rice just before you start the vegetables or make it the night before so everything will be ready together.

CHICKEN:

• Use an outdoor (or indoor) Grill or a Grill Pan to cook the chicken
• Heat the Grill/Pan.
• Gently shake off excess marinade from chicken pieces.
• Do not crowd them on the grill
• Leave them alone on a med to med high heat to cook.

Enjoy!  Be sure to adjust the marinade to your taste.  More sweetener if you like it sweeter and less Tamari if you don't like too much salt.

Why You Should Walk & Squat Like A Toddler

Good Posture Begins From the Time You Learn To Stand:

Yes, that's right!  We should all aim to stand and walk like a toddler.  It seems that young children are born with naturally decent posture.  When they first learn to walk they may toddle around, hence the term toddler, but have you ever actually watched a young child's posture when they are standing, walking, running or all out moving?  Here you can see a small child squatting.  Look how he naturally rests on his heels, his knees are straight and don't turn in or out.  His chest is lifted and his spine is in a nice neutral position.  Can you do that?

As we age, we develop some bad habits.  Stress & fatigue can cause us to slump over, our spines to curve downward and our shoulders to slump.  Just sitting at a desk all day can cause our hip flexors to tighten up which will affect the whole kinetic chain. 

What is the Kinetic Chain?
The Kinetic Chain is the relationship, or how your nerves, muscles and bones work together to produce movements.
Once something in our kinetic chain becomes imbalanced we start to overcompensate in some way to avoid the discomfort we may feel and that begins the decline of our posture. As mentioned above, if you sit at a desk all day your muscles in your hips can become tightened due to under use. If your hips feel tight you will tend to lean forward which will in turn cause your shoulders to slump.

Injuries can also cause us to become imbalanced as we compensate the pain we feel with poor posture.

The next time you are out and about take the time to watch some young children playing, it could save your posture.