Self Worth In Action
  • Home
  • Coaching
  • About
  • Blog
  • Recipes
  • Supplements
  • Contact
  • Appearances
  • Resources

Harvest kuri curry

10/10/2018

0 Comments

 

This tasty curry features red kuri, a beautiful winter squash.

Picture
Photo by Frédérique Voisin-Demery (CC BY 2.0)
If red kuri is not available in your area, feel free to substitute a winter squash of your choice. Red kuri is a naturally sweet, versatile squash that is great for baking and stuffing, in addition to stir-frys and curries. Kuri, like all winter squash, is high in vitamins A, C, riboflavin and thiamin, as well as the minerals calcium, potassium and iron and an excellent source of fiber. Winter squash have anti-inflammatory, antioxidant and blood sugar benefits. Enjoy this beautiful dish on a crisp autumn’s day.

Prep
  • ½ cup coconut, shredded
  • 1 medium red kuri squash
  • 1 tablespoon coconut oil
  • 1 sweet onion
  • 2 cloves garlic
  • 2-inch piece fresh ginger
  • 3 cups cauliflower
  • 2 cups kale
  • 1 lime
  • quinoa

Preheat oven to 350°.

Toast coconut in a dry skillet over medium heat, 2-3 minutes, stirring constantly.

Cut squash in half; spread 1 tablespoon coconut oil on cut sides. Place in a baking dish cut sides down and bake for 30-45 minutes, or until tender.

While squash is baking, prep other ingredients. Peel and dice onion. Peel and press or mince garlic. Grate ginger. Chop cauliflower and kale. Juice lime.

Following package instructions, make enough quinoa for 4 servings.

Curry
  • 2 tablespoons coconut oil
  • 2 teaspoon coriander, ground
  • ½ teaspoon salt
  • 1 teaspoon turmeric
  • 1 teaspoon mustard, ground
  • 1 teaspoon chile powder, ground
  • ½ teaspoon cayenne, or to taste
  • ½ teaspoon cumin
  • ¼ teaspoon cardamon
  • 2 cups chicken broth
  • 1 can coconut milk

Sauté onion, garlic and ginger in 2 tablespoons coconut oil in a Dutch oven or soup pot over medium heat. When onion is translucent, add cauliflower, spices and chicken broth. Simmer 20 minutes, or until cauliflower is al dente.

When squash is cooked, scoop out flesh and add to cauliflower. Stir in kale, coconut milk and lime juice. Simmer until kale is bright green and tender, stirring occasionally.

Serve
Ladle over quinoa and sprinkle toasted coconut on top.

Preparation: 30 minutes active, plus 45 minutes to bake
Serves: 4
0 Comments

Quinoa pilaf

8/29/2018

0 Comments

 

Quinoa is a versatile grain and easy to prepare.

Picture
Photo by nerissa's ring (CC BY 2.0)
Recently rediscovered, this ancient cereal is thought to have been the “gold of the Incas”, and is one of the least allergenic of all grains. Quinoa is high in protein, includes all the essential amino acids, is an excellent source of fiber, and a very good source of iron and magnesium. Quinoa is excellent for cognitive support, as it is high in vitamin B-12, which supports brain cells, and manganese, which is an antioxidant. This quinoa pilaf can be a side or a main dish. You can add chicken to this recipe, and/or substitute for the zucchini a variety of different vegetables, such as spinach, chard, artichokes, or carrots.

Prep
  • ½ cup quinoa
  • ¼ cup pumpkin seeds
  • 1 large shallot
  • 1½ cups zucchini

Preheat oven to 350° F.In fine sieve, rinse quinoa under cold running water 1–2 minutes to remove this grain’s coating of saponin, a bitter, resin-like glucoside, set aside.

On ungreased baking sheet, arrange pumpkin seeds in single layer. Bake for 3–5 minutes, or until slightly darkened in color. Set aside.

Peel and chop shallot. Chop zucchini.

Pilaf
  • 3 cups vegetable or chicken broth or water
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon ground ginger
  • ½ cup crumbled goat cheese
  • salt to taste

Add quinoa and broth or water to saucepan, bring to boil, and then reduce heat to maintain a gentle simmer. Cover and cook until quinoa is tender and most of the liquid has been absorbed (20–25 minutes).

Meanwhile, in saucepan, heat oil over medium heat. Add shallot and ginger and sauté, stirring often, until softened (3–5 minutes). Add zucchini and stir until tender (5–7 minutes).

When quinoa is cooked, add shallot and zucchini mixture and mix in goat cheese. Stir to fluff, add salt to taste.

Serve
Serve hot, topped with toasted pumpkin seeds.

Preparation: 30 minutes
Serves: 4
0 Comments

Poached Egg Bowl

5/23/2018

0 Comments

 

My poached egg bowl makes a warm and gently nutritious meal.

Picture
Flickr user Rob Galloway (CC BY 2.0)
Not just for breakfast, my poached egg bowl also makes a great lunch or light dinner. Feel free to add any leftover veggies you may have in the fridge. Quinoa and spinach are both members of the chenopod family, known for their unique carotenoids that are especially beneficial to nervous system health. Spinach is also rich in anti-inflammatory and antioxidant flavonoids. Spinach is thought to have originated in ancient Persia, brought to China by the 7th century and Europe in the 11th century.
 
Prep
  • quinoa
  • 2 cloves garlic
  • 1 shallot
  • 3 cups spinach
  • 2 carrots
  • ½ inch ginger
 
Cook quinoa according to package directions, enough to make four servings. Peel and finely chop garlic and shallot. Chop spinach. Shred carrots. Grate ginger.
 
Stovetop
  • ½ tablespoon white vinegar
  • 4 eggs
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 2 tablespoons coconut oil
  • ¼ teaspoon turmeric
 
Heat one inch of water along with vinegar in a shallow pan over high heat. When the water begins to simmer, lower heat to medium and gently crack eggs into water, add salt and pepper. Continue to simmer until whites are opaque.
 
Sauté shallot, garlic and spices in coconut oil; add quinoa and spinach. Continue cooking until spinach is just wilted; keep warm until ready to serve.

Serve
Divide quinoa and spinach mixture into bowls, serve with an egg.
 
Preparation: 20 minutes
Serves: 4
0 Comments

Quinoa salad with black beans

4/25/2018

0 Comments

 

This dish is visually appealing and very nourishing.

Picture
Flickr user cookbookman17 (CC BY 2.0)
In addition to antioxidants, each cup of black beans provides 15 grams of protein and fiber. Black beans also contain small amounts of omega-3 fatty acids about 3 times as much as other beans. The cilantro not only adds depth to the flavor, but also has been shown to aid digestion and sooth inflammation. The cumin enhances the taste of the salad while promoting the assimilation of other foods. You can also substitute or add a variety of other ingredients such as dark green leafy vegetables and scallions.
 
Prep
  • 1½ cups quinoa
  • 1 can black beans
  • 3 cups chicken broth
  • 1 avocado
  • 2 carrots
  • 3 dates
  • ½ cup cilantro
  • 2½ limes

Rinse and drain quinoa and beans. In a saucepan, bring broth to a boil, add quinoa, cover and simmer on low heat until all the water is absorbed and quinoa is tender, about 10 – 15 minutes. Allow to cool.
Peel and chop avocado. Grate carrots. Chop dates and cilantro. Juice limes.

Dressing
  • 1½ tablespoons apple cider vinegar
  • 1 teaspoon cumin, or more to taste
  • ⅓ cup extra virgin olive oil
  • ¼ teaspoon salt

In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk.

Salad
  • ⅓ cup goat cheese crumbles

In a large bowl, mix cooked quinoa, beans, avocado, carrots, dates and cilantro. Pour dressing over quinoa mixture, sprinkle in crumbled goat cheese, toss gently.

Serve
Dish onto plates, enjoy!

Preparation: 30 minutes
Serves: 4
0 Comments

Smothered chicken & sweet potatoes

4/18/2018

0 Comments

 

This is a pretty, warm dish, perfect for entertaining or enjoying at home on a cold day

Picture
Flickr user Michaela Weingartova (CC BY 2.0)
The sweet potatoes pair beautifully with the mushrooms and the rich coconut milk sauce. This dish is comprised of healing ingredients that will delight your entire family and impress your guests. You will get plenty of essential amino acids from the quinoa. Chicken and cremini mushrooms provide B-vitamins, particularly B3 (Niacin), which is a powerful antioxidant. Spinach provides vitamins K and A, in addition to calcium, magnesium and zinc. This combination promotes tissue repair and helps to alleviate the damage associated with the aging process.

Prep
  • quinoa
  • 2 pounds boneless skinless chicken
  • 1 pound cremini mushrooms
  • 1 shallot
  • 1 sweet potato

Preheat oven to 350°.

Cook quinoa according to package directions, enough to make 6 servings.
Slice chicken into strips. Slice mushrooms. Peel and slice shallot. Dice sweet potato.

Stovetop
  • 2 tablespoons coconut oil
  • 1 cup chicken broth

In a frying pan, brown chicken in coconut oil on both sides. Add broth, mushroom and shallot, and continue to cook a few minutes longer, stirring frequently.

Bake
  • 1 cup coconut milk
  • 1 cup chicken broth
  • 1 teaspoon Himalayan salt
  • 1 teaspoon black pepper

In a small bowl, whisk coconut milk and another cup of broth.

Place sweet potato in baking dish, add chicken mixture, and sprinkle with salt and pepper. Pour coconut milk and broth over. Cover and bake 20 minutes, or until sweet potatoes are soft.

Serve
1 tablespoon capers
2 cups baby spinach

Just before serving, stir baby spinach into warm chicken and sweet potato mixture. Spoon over quinoa and sprinkle with capers.

Preparation: 45 minutes
Serves: 6

0 Comments

Peppy beef stir-fry

4/4/2018

0 Comments

 

Have you ever eaten a cooked radish?

Picture
Flickr user Kari Sullivan (CC BY 2.0)
They are a surprising addition to this stir-fry, which also uses the often-overlooked radish greens. As members of the cruciferous vegetable family, radishes protect against cancer by providing phytonutrients, fiber, vitamins and minerals. The sweetness of the onion is a nice balance to the peppery radishes. Stir-frys are great, because they are unendingly versatile and cook up rather quickly. Chopping the veggies can take some time, but if you plan ahead you can chop extra veggies for another meal and keep them in the fridge ready for stir-fry any time!

Prep
  • 2 cups sprouted rice or quinoa
  • 1 bunch radishes
  • ½ inch fresh ginger
  • 2 cloves garlic
  • ½ cup yellow onion
  • ½ pound sirloin
  • ½ teaspoon curry powder
  • ⅛ teaspoon Himalayan salt
  • ⅛ teaspoon black pepper
  • ½ teaspoon turmeric

Cook rice or quinoa according to package directions.

Cut radishes into quarters or eights if they are large. Save greens, rinse well and set aside. Peel and thinly slice ginger and garlic. Finely chop onion. Thinly slice sirloin.

In a medium bowl, mix curry powder, salt, pepper and turmeric. Toss with sirloin, mix well to coat evenly.

Stir-fry
  • 2 tablespoons butter
  • 1 tablespoon honey
  • 2 tablespoon tamari
  • 1 tablespoon balsamic vinegar
  • 1 cup snow peas
  • ¼ teaspoon salt

Heat 1 tablespoon butter in a large skillet over medium-high heat. Add sirloin in an even layer and cook, undisturbed, until browned on bottom, about 1 minute. Flip and cook for an additional 30 seconds. Remove from skillet and set aside.

Add another tablespoon butter to skillet, reduce heat to low and cook ginger, garlic, onion and radishes, stirring frequently, until onion is soft, about 6 minutes. Add 1 tablespoon honey and increase heat to medium; cook until radishes are glazed, about 2 minutes. Add tamari and balsamic vinegar and simmer until thickened, about two minutes. Add radish greens, snow peas and ¼ teaspoon salt. Continue to cook, stirring frequently, until greens are wilted. Toss in beef to rewarm.

Serve
Serve over a bed of sprouted rice or quinoa.

Preparation: 30 minutes
Serves: 4

0 Comments

Golden baked chicken

2/7/2018

0 Comments

 
Picture
Flickr user Lauren Tucker (CC BY-ND 2.0)
Marinating is a great way to add interest to chicken.
If you are a fan of dark meat, go ahead and substitute for the chicken breasts. The molasses marinade gives the chicken a lovely, rich sweetness and a beautiful color. This dish pairs well with cooked grains and mixed greens. Blackstrap molasses is rich in vitamins and minerals, particularly iron, manganese, copper, calcium, potassium, magnesium, vitamin B6 and selenium. Ginger contains powerful anti-inflammatory compounds. Clinical studies have shown that people with osteoarthritis and rheumatoid arthritis experience reduced pain levels and improvements in their mobility when they consume ginger regularly. Growing evidence demonstrates the antioxidant properties of miso.

Marinade
  • 1 inch piece fresh ginger
  • ⅓ cup balsamic vinegar
  • ⅓ cup blackstrap molasses
  • ¼ teaspoon pepper
  • 1½ teaspoon red miso
  • 1 teaspoon rice wine
  • ½ teaspoon turmeric
  • 1 tablespoon water
  • 2 pounds boneless, skinless chicken breasts
Grate ginger. In a small pot over medium heat, warm vinegar, molasses, ginger and pepper. Bring to a boil, lower heat and simmer for 10 minutes. Remove from heat.

Combine miso, rice wine, turmeric and water; stir in to molasses mixture. Allow to cool.

Set ½ of the marinade aside. Refrigerate chicken in remaining marinade, 2 hours.


Remove chicken from marinade and discard used marinade.
Preheat oven to 350°.


Prep
  • 1 bunch green onions
  • ⅓ cup cilantro
  • quinoa or another grain
Chop green onions and cilantro.
Prepare grains according to package directions, enough to make four servings of cooked grains.


Chicken
Bake chicken, covered, in an oiled baking dish, 45 minutes or until cooked through.

Serve
  • 2 cups mixed greens
Serve chicken alongside your favorite grain and mixed greens. Drizzle with remaining unused marinade.

Garnish with green onions and cilantro.


Preparation: 20 minutes active, 2 hours to marinate and 45 minutes to bake
Serves: 4
0 Comments

Quinoa and pumpkin muffins

1/24/2018

0 Comments

 
Picture
Flickr user liz west (CC BY 2.0)
These muffins are delicious and nutritious.
They make a nourishing and energy-sustaining snack food. The soluble fiber of the dates helps regulate blood sugar levels while providing a rich source of B vitamins, potassium and magnesium. The walnuts are an excellent source of antioxidants and help reduce inflammation. Walnuts are one of the highest vegetarian food sources of Omega 3 fatty acids. Additionally, the cinnamon not only boosts the flavor of the muffins but also has been shown to have a blood sugar lowering effect. A half-teaspoon a day of this common spice has also been shown to lower LDL cholesterol. Due to the natural sweetness of the dates, the maple syrup is listed as an optional ingredient. For those who are gluten-free, try experimenting with gluten-free flours such as coconut flour. While I don’t often recommend spelt flour, once in awhile, you can incorporate a good quality spelt flour, particularly when paired with so many nutritional ingredients.

Read More
0 Comments

    Archives

    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018

    Categories

    All
    Almond Butter
    Almond-meal
    Almonds
    Amaranth
    Anti Inflammatory
    Anti-Inflammatory
    Antioxidants
    Apple Cider Vinegar
    Arrowroot
    Avocado
    Balsamic-vinegar
    Balsamic-vinegar
    Bananas
    Basil
    Bay
    Beets
    Bison
    Black Beans
    Black-eyed Peas
    Blood Pressure
    Blood Sugar
    Blueberries
    Bone Support
    Brain Health
    Breakfast
    Broccoli
    Brunch
    Brussels Sprouts
    B Vitamins
    Cabbage
    Calcium
    Cancer Prevention
    Capers
    Cardamon
    Carotenoids
    Carrots
    Cashews
    Cauliflower
    Cayenne
    Celery
    Celery Root
    Chard
    Cheese
    Chia
    Chicken
    Chickpeas
    Chick Peas
    Chile Peppers
    Chile Powder
    Chives
    Chocolate
    Cilantro
    Cinnamon
    Cloves
    Coconut
    Coconut Flour
    Coconut Milk
    Coconut Oil
    Copper
    Coriander
    Couscous
    Cremini
    Cucumber
    Cumin
    Cumin Seeds
    Curry
    Curry Powder
    Dates
    Dessert
    Dijon Mustard
    Dill
    Dinner
    Edamame
    Egg
    Eggs
    Farro
    Fennel
    Feta
    Fiber
    FIsh Sauce
    Flaxseed
    Folate
    Gabanzo Beans
    Garlic
    Ginger
    Gluten-Free
    Goat Cheese
    Goat Yogurt
    Greek Yogurt
    Green Onions
    Green Onions\Cucumber
    Ground Mustard
    Hemp Hearts
    Hemp Seeds
    Honey
    Inflammation
    Iron
    Kale
    Kefir
    LDL Cholesterol
    Lemon
    Lime
    Limes
    Lunch
    Magnesium
    Manganese
    Maple Syrup
    Marjoram
    Millet
    Minerals
    Mint
    Miso
    Mixed Greens
    Molasses
    Mozzarella
    Muffins
    Mushroom
    Mushrooms
    Mustard Seeds
    Nutmeg
    Oats
    Omega 3
    Onion
    On-the-go
    Oregano
    Osteoarthritis
    Pancakes
    Parmesan
    Parsley
    Parsnips
    Phosphorus
    Pine Nuts
    Pomegranate
    Potassium
    Protein
    Pumpkin
    Pumpkin Seeds
    Quinoa
    Radish
    Raspberries
    Recipes
    Red Cabbage
    Red Kuri Squash
    Red Onion
    Red Wine Vinegar
    Ren Onion
    Rheumatoid Arthritis
    Rice
    Rice Vinegar
    Rice Wine
    Romaine
    Rosemary
    Salad
    Salad Greens
    Salsa
    Sandwiches
    Savoy-cabbage
    Selenium
    Sesameoil
    Sesame-oil
    Shallot
    Shallots
    Sherry Vinegar
    Shiitake
    Sirloin
    Slow Cooker
    Snack
    Snow Peas
    Soup
    Spaghetti Squash
    Spelt Flour
    Spinach
    Squash
    Steak
    Stew
    Sunflower Seeds
    Sweet Onion
    Sweet Potato
    Swiss Chard
    Tamari
    Thyme
    Toasted Sesame Oil
    Tomatoes
    Turkey
    Turmeric
    Vanilla
    Vitamin B6
    Vitamin C
    Vitamins
    Walnut Oil
    Walnuts
    Watercress
    White Beans
    White Vinegar
    Winter Squash
    Yellow Onion
    Yogurt
    Zucchini

    RSS Feed

Location

1925 Aspen Dr
Suite 402A
Santa Fe, NM 87505
(505)577-1409

Contact Us

  • Home
  • Coaching
  • About
  • Blog
  • Recipes
  • Supplements
  • Contact
  • Appearances
  • Resources