Healthy Not Hungry- Cooking Class

In the cooking class held last week, we demonstrated some great "JJ" approved recipes that are delicious and filling. We talked about the 7 foods that commonly cause inflammation in the body; corn, gluten, dairy, soy, peanuts, sugar, and eggs. To make the transition away from these foods easier, we've pooled our favorite recipes that are on the plan. 

Susie’s Chili-

As with any recipe, you can look at the ingredients and then adapt to what you have on hand or what you like.  I made this yesterday and didn't have her exact ingredients. I browned the hamburger with garlic then added onions and cabbage - I had mushrooms and celery - after I added the tomatoes and some water i added a sweet potato and a can of pinto bins and a can of black beans.  This recipe is a guideline- you can work your own magic.

2 cans tri-bean blend (or any cans of beans that you might have in your pantry- black, kidney or pinto)
2 cans organic tomato’s

1 can of salsa (mild) (i forgot to use salsa - you can do it with or without - it is a good way to season is and "heat" it up if you want)
1 mirepoix  chopped celery/carrot/onion mixture (this is a blend of chopped vegetables that is sold at   Trader Joe's- or you can chopped any variation of celery, carrots and onions)

1 bag of grass fed angus beef - (this is a hamburger package that susie bought at Trader Joe's- look for a good high quality protein)

1 bag of tri color frozen peppers- (this is available at TJ's or you can chop any variation of peppers)

1 bag of kale/Brussel sprout/broccoli/cabbage mix- (again available in the produce section of TJ's- or you can chop any mixture of these items yourself - put in the things you like - leave out the things you don't like - the bags make it very convenient).

spices:

2 tsp cumin

2 tsp everyday seasoning

fresh minced garlic as needed

Simmer ingredients in pot for 30 minutes.

Here is a another tip - Penzy's spices - Turkish Blend - it is a good all purpose soup/chilli blend.

Shannon's "Mushu"

1 head of green cabbage (small) chopped - (you can buy pre-chopped cabbage at TJ's)
¼ head of purple cabbage chopped
1 cup shredded carrots - (you can buy pre-shredded or shred yourself)
1 onion cut in long thin slices (like a japanese stir-fry- to match the shape of your cabbage)
2 peppers sliced length wise (optional)
celery sliced in long thin slices (optional)
          YOU CAN CHOOSE TO USE WHAT YOU HAVE ON HAND AND WHAT YOU LIKE

2/3 chicken breasts (shredded after cooked) I like to buy chicken with the bone and bake it for 45 minutes with a few herbs and/or spices then take the skin off and take it off the bone and slice it or shred it and then add it to the dish (or any dish or salad for that matter).  or you can cook the chicken any way that you like...

1-Sautee veggies in coconut oil

2-Add chicken, serve  over brown rice or wrap in a paleo wrap

(JUSTINS") order online AMAZON!  these are so delicious. This is an add on item so you can get it free shipping if you are ordering stuff anyways!

Drizzle coconut aminos (see picture above, you can order this on amazon or buy it at whole foods.)

Serve warm- my family loved this.  I am going to make it once a week...

Grilled Ginger-Sesame Chicken Salad-

Marinade/dressing

¼ cup coconut aminos 

3 tbs fresh ginger, peeled and finely chopped

¼ cup olive oil

¼ cup sesame oil

1 tsp kosher salt

2 large chicken breasts boneless and skinless (can use equivalent in tenderloins)

1/3 cup red wine vinegar

Salad-

1lb Napa cabbage very thinly sliced

2 Carrots, grated

3 green onions, thinly sliced

2/3 cup freshly cut cilantro leaves, coarsely chopped

1 ½ cup slivered almonds, toasted

1 tsp white sesame seeds, toasted

1 tsp black sesame seeds, toasted

Whisk together the coconut aminos, ginger, olive oil, sesame oil,  and salt to make the marinade. Peel and finely chop or grate the ginger.

Add 3-4 TBSP of the marinade to the chicken in a gallon freezer bag and let

marinade at least 30 minutes

Dressing: To the reserved marinade, add in the ¼ cup red wine vinegar, now we have the dressing.

Combine salad ingredients (veggies) in a large bowl

When ready, pour the chicken and it’s juices into a large frying pan and cook for about 4 minutes on each side on medium- high heat (covered)

Add chicken to the salad, dress and toss.

Delish!

         Health Benefits of CABBAGE

        I wanted to point out that all three of these recipes include cabbage in some way, which PHD and author of 150 Healthiest foods on Earth Jonny Bowden states is: "The most important vegetable in the world from the point of view of nutritional benefits and cancer-fighting abilities."  He goes on to explain that it not only prevents breast and prostate cancer, but cabbage also provides calcium, magnesium, potassium, vitamin c, vitamin k, fiber, beta carotene, and eye-healthy carotenoids, lutein and zeaxanthin which are all essential for the body. Not to mention, cabbage is full of antioxidants that will get rid of free-radicals throughout the body.   This is making me want to go eat cabbage...

This is a fun picture my daughter Annabelle took yesterday of our garden picking!
Can't wait to use these veggies for dinner!

xoxo- Shannon