Happy Thanksgiving Greens

We at Food Cures U want to wish each and every one a Happy Thanksgiving. We are thankful for being able to support others in being healthy through what they eat. On that note here's a recipe that was prepared at our latest Cook 'N' Party with the Partners In Faith Group. Who said you can't teach Southern's not to kill their greens. Here collard are cooked for no more than 20 minutes to preserve the nutrients and served crunchy and bright green. Even the "old timers" had to admit they were delicious. Here's eating for good health.

QUICK COLLARD GREEN SAUTE
1 large bunch collard greens, washed and stems removed
2 tablespoons olive oil
3 cloves garlic, minced
¼ - 1/2 teaspoon red pepper flakes
Salt and black pepper
1/3 cup chicken or vegetable broth

Stack 6 to 8 leaves at a time, on top of one another, roll up, and slice into 1/2 inch thick slices. In large sauté pan over medium high heat, heat oil. Add garlic and red pepper flakes; saute until fragrant, about 1 minute. Add collard greens; cook, stirring occasionally, until bright green, about 4 minutes. Season with salt and pepper. Reduce heat to medium low; stir in chicken broth. Cook until the liquid evaporates and collards are tender or until desired doneness, about 10-20 minutes. Makes 4 servings.

Posted on December 8, 2016 .

Creamy, Smooth and Delicious Mayonnaise

Our next group doing the Ready...Set...Reboot Your Body has gotten underway. In our first session, when we talk about meal planning many questions came up as they usually do. Healthy eating at the beginning can look challenging especially when you eliminate processed foods from your diet. One of the biggest items missed is mayonnaise. All the ingredients are included in the program. and homemade mayonnaise is easy, keeps in the frig for several weeks and taste better (we think). Here's the recipe we prepared in our Ready...Set....Cook! Cooking Class with great success.

HOMEMADE MAYONNAISE

2 large eggs*
1 tablespoon fresh lemon juice or white wine vinegar
11/2 teaspoons Dijon mustard
1/2 teaspoon sea salt
1 cup grapeseed or mild olive oil

In food processor bowl fitted with chopping blade place eggs, lemon juice, mustard and salt; process until smooth, about 30 seconds. With processor running, add ¼ cup oil through feed tube in a very slow stream, being sure each drop is incorporated into mixture before adding next. This step should take about 1 minute. Once mixture is emulsified and homogeneous, slowly add remaining oil until thick, about 4 minutes. Add seasoning as desired. Makes 1 1/2 cups.

*Raw egg warning: Caution is suggested in consuming raw and lightly cooked eggs due to the slight risk of salmonella or other food-borne illness. Use only fresh, properly refrigerated, clean, grade A or AA eggs with intact shells.

 

 

 

Posted on October 10, 2016 .

10 TOP FOODS THAT CONTRIBUTE TO A HEALTHIER YOU

 

Continuing with our top 10 foods, here's number 3- BROCCOLI (in alphabetical order). These are the foods that help keep your body healthy and provide the needed nutrients to boost your energy. Remember, people who eat more of them are healthier and thinner than those who don't.

Broccoli is high in vitamin K and serving provides 200 % recommended daily dose of vitamin C. Essential for strong bones, protects your body’s cells from damage and helps stave off numerous cancers.

Spicy Stir-Fried Broccoli & Peanuts
Include the crushed red pepper for a spicy main dish or leave out for a sweeter, milder dish. Either way, you’ll get 6 grams of fiber in a serving.
1/3 cup creamy natural peanut butter
1/2 cup water, divided
1 tablespoon brown sugar
2 tablespoons soy sauce or Bragg's Aminos, divided
1 tablespoon rice wine vinegar
1/4-1/2 teaspoon crushed red pepper or to taste
2 tablespoons olive oil
1 pound broccoli crowns, trimmed and cut into 1-inch pieces
1 large red bell pepper, seeded and sliced
2 cloves garlic, minced
Chopped unsalted peanuts
In medium bowl, whisk peanut butter, 1/4 cup water, brown sugar, 1 tablespoon soy sauce, vinegar and crushed red pepper until smooth; set aside. In wok or large skillet over medium heat, heat oil. Add broccoli and cook, stirring frequently, until beginning to soften and brown in spots, about 6 minutes. Add remaining 1/4 cup water and 1 tablespoon soy sauce, bell pepper and garlic. Cook, stirring frequently, until the pepper has softened and liquid has evaporated, 2 to 4 minutes. Remove from the heat; stir in reserved peanut sauce. Garnish with peanuts. Makes 4 servings.

 

Posted on May 3, 2016 .

SIMPLE, HEALTHY AND TASTY

 

Top of the morning to you and Happy St. Patty’s Day. Below is one of the traditional, essential dishes of the Irish that includes, you guessed it, potatoes. Here potatoes are combined with cabbage for added nutrition and taste. The word colcannon is from the Gaelic “cal ceannann” which literally means “white cabbage”.

Colcannon

¼ large head green cabbage (about ½ pound), shredded
4 medium russet potatoes (about 1 ½ pounds), peeled and cut into cubes
½ cup milk
4 tablespoons butter, divided
2 green onions (scallions), finely chopped
Salt and pepper
Chopped parsley for garnish

In large saucepan, bring cabbage and about 2 cups water to boil. Reduce heat; cover and simmer for 10-12 minutes or until tender. Drain reserving cooking liquid. Keep cabbage warm. In same large saucepan place reserved cooking liquid and potatoes; add enough additional water to cover the potatoes, if needed. Bring to boil. Reduce heat to medium-low; cover and cook for 15-17 minutes or until tender. Drain and keep warm. In a small saucepan, bring milk, 2 tablespoons butter and onions to boil; remove from the heat. In large bowl, mash potatoes. Add milk mixture; stir until blended. Beat in cabbage, salt and pepper. Dot with remaining butter and parsley. Makes 4 servings.

 

Posted on May 3, 2016 .

Making New Year's Resolutions Work

You’ve done it again.  Made those New Year’s resolutions, among them is probably some form of eating healthier and losing weight. Here at Food Cures U we are here to help you make them your ally this year and a successful part of your life.  With our Health Coaching hat on we offer you our top tips for making your efforts to change work. 

1Consider what’s really at stake.  Spend some time really weighing the cost for not changing and the rewards of accomplishing the change. Cost can include medical bills, cost of new fat clothes, feelings of shame, and/or lack of energy. Rewards can be renewed self-confidence, health to do what you love and/or feeling attractive.

2. Set goals that are specific, doable and desirable. A specific goal would be: I will take healthy lunches to work 9 days out of 10. A doable goal means you can accomplish it with a plan.  Desirable means you really want it enough to make it happen.

3. Make your plan into steps small enough for you to achieve them and be successful.  Eating the elephant one bite at a time gets the job done. Trying to tackle the entire task may be too overwhelming.  The scarier the change, the smaller the steps need to be.

4. Plan for success. With healthy lunches: I will plan them before shopping and prepackage them the night before.

5. Do the steps and acknowledge the results.  You did your job.  Chart your progress on a calendar. Reward yourself for following your plan.  Success builds success.  You controlled your actions and worked your plan. Be proud no matter what the results.

6. Enlist an accountability partner that is supportive. Having someone on your side, cheering you on and not giving up on your being able to achieve your goal makes it easier to stay with it.

7. Become aware of your own negative self-talk and change it.  We all have that little voice but we can learn to catch that voice and to meet its chatter with a more positive outlook.  It is there to protect us but it is way too ready to keep us in our old comfort zone.

8. There is no failure just a learning opportunity.  So be patient and forgiving with yourself. Look at what went wrong and make a plan for dealing with the same obstacle in a new way next time.  Start anew the next day.  Failing does not make you a failure; quitting does.

9. Each day rekindle your desire for your goal.  Have an image that represents your success posted on the fridge, or see and feel your future successful self in your mind’s eye daily. Saying positive affirmations stating your ability to achieve this goal helps your brain make the change (even if you have to totally fake it until you make it).

10. Self-discipline can invade your life and that is a good thing. Don’t be surprised if learning the disciple to follow your plan in one area carries over to other areas in your life and you find yourself having a tidier house, a life that incorporates exercise, or self-disciplined spending.  

Learning to create good habits is a wonderful life skill to have. If you find you need help in using these tips or making the changes you want to make, call for help to 252-308-4009.  We are supportive and care.

 

 

Posted on January 6, 2016 .

Last Two Holiday Tips- good always

Our final two holiday tips are useful not only during holiday times, but always.

9. Eat intentionally, slowly, thoughtfully, gratefully. Two bites of a rich desert mindfully tasted and appreciated can be more satisfying than a double portion eaten without noticing. Mind stories of deprivation or obligation can trick us into eating what our stomach and body do not truly want. Set your own intentions for eating and follow them with joy.

10. During this holiday season, here is an important thought for reducing stress and worry: be thankful. We spend a lot of precious energy thinking things should be different than what they are. Recognizing and giving up our own internal resistance to what is frees us up to put forth our most loving response to what is really in front of us. We all have a lot to be thankful for even when we have loses and setbacks.

Happy New Year!

Posted on January 2, 2016 .

Tips For Destressing Your Holidays Continued

Well Christmas is past, done, yet does it seem like you're still stressed out? Hang in there and read our next two tips for bringing peace and relaxation into your life:

7. Keep the sugar monster tamed. It’s those highs and lows caused by eating and/or drinking high sugar/ high carbohydrate foods that zap your energy and have you zigzagging throughout your day. Stay away from any foods that use high fructose
corn syrup or provide more than 15 grams sugar per serving. If you must, then eat a smaller serving and savor each bite.

8. Stop to smell the roses. There are so many wonderful things to experience this time of year if you stop and just smell. For one, the air has a different quality as it enters your nose. It’s crisp, cooler and refreshing. During holiday cooking nothing beats the smell of turkey fresh out of the oven, eggnog rich in cinnamon and cloves or the aroma of a real Christmas tree and fresh cut evergreens.

Posted on December 29, 2015 .

Creating Holiday Joy

And here are another 2 tips from our “Top 10 Holiday De-Stress Tips”  to get you through the holiday season:

5. Bring nature inside both your home and body.  Eating foods close to their natural form provide the highest  nutrition,  and are best for your body.  By bringing fresh cut evergreens into your home as decoration you’ll reap the healing benefit of the aroma and enjoyment of the gifts of nature. Taking a walk outside or just standing for a few minutes in the sunshine or starlight will add calmness to your day.

6. Do things that the doing itself brings joy. As we prepare for the holidays we put a lot of pressure on ourselves to make things prefect. It may come from an intention  to be loving but can degenerate into stress and a loss of joy.  Live your traditions not someone else’s. Do you really need 6 kinds of Christmas cookies, especially if cookie making was really Grandma’s joy and not our own?

Posted on December 16, 2015 .

The Next 2 De-stress Tips

And here are another 2 tips from our “Top 10 Holiday De-Stress Tips”  to get you through the holiday season:

3. Go easy on gift giving. Many people go totally overboard. Unless it’s exactly what you know the person wants or it’s on sale, save yourself (and possibly the recipient ) time by just buying a gift card. Present it in a clever way or combined with a home made item like a special card, picture or edible treat (cookies, jiffy fudge or brownies).

4. Breath ! Slow, deep thorough breathing is a switch for our nervous system to go from our fight or flight stressed mode to our rest, digest, relaxed mode.  You will notice a distinct relaxation in just a minute or three.  Do it anytime you like. No one will even notice. This 3-part breathing is a life changer.  Begin by dropping your diaphragm and inflating your tummy like it’s a balloon, as you inhale through you nose. Next visualize your rib cage as a barrel and breathe into your barrel to make it bigger around.  Finally add breath to your upper chest, perhaps feeling air enter into your back, and lift your collar bones.  Then exhale from the top down, exhaling deeply, thoroughly through your nose.  Do these at a pace of about 6 breathes per minute for as long as you like.

Posted on December 9, 2015 .

First of Top 10 Holiday De-stress Tips

 The holiday season is upon us, we wanted you to know Food Cures U will be offering tips, recipes and other information to help you navigate through it with ease and joy.

To start off we’re including 2 of our favorite tips from our “Top 10 Holiday De-Stress Tips” in between “Simple, Healthy and Tasty” recipes that we’ll be sharing weekly to get you through the holiday season. Here are two tips to start out with:

1. Fasten your seat belt and get ready for the ride. You know the drill, there might be the tendency for things to get a little busy, people being edgy due to their own stress and/or it looks like there are just too many things to handle. Take a few minutes to plan out your meals for the next few weeks, prepare and freeze if possible or just have everything on hand. Simplify with one pot meals like soup or chili. Keep repeating the mantra “This  too shall pass.”.

2. Deliberately build in self-care to avoid blowing up at the very ones you love.  If you don’t practice these as a part of your daily or weekly life, now is an excellent time to start.  Take a soothing Epsom salts bath, stroll in nature, rest long enough to drink a cup of ginger or chia tea, go to bed and get a good night’s sleep. Depleting ourselves is not being loving. Self-care is loving ourselves so that we can be there for our family, friends, co-workers and that overworked store clerk.

 

Posted on December 9, 2015 .