Saturday, April 22, 2017

Seaweed Soup

Inline_Seaweed Soup 1Koreans serve seaweed soup to women right after they give birth, believing it to be a restorative soup that’s high in nutrients for new mothers. However, it’s not just new mothers who can benefit from this rich source of calcium, iodine and other minerals. A bowl of seaweed soup is good for anyone, any time.

Korean seaweed soup is a very simple soup. It’s made from wakame seaweed simmered in water with mushrooms, sesame oil, garlic and tamari. These ingredients come together into a comforting broth swirling with umami flavor.

For a more robust soup, substitute thinly sliced beef for the mushrooms. This soup doesn’t need meat, though, to be satisfying. It’s the perfect meal when you’re craving something that’s rich with sea-sourced nutrients, but light and easy to digest.

Servings: 4

Time in the Kitchen: 35 minutes

Ingredients

Primal

  • 1 ounce dried wakame (28 g)
  • 4 to 6 ounces mushrooms. sliced (shiitake, maitake, nameko) (113 g to 170 g)
  • 1 tablespoon sesame oil (15 ml)
  • 2 garlic cloves, finely chopped
  • 2 tablespoons tamari, soy sauce or coconut aminos (30 ml)
  • 6 cups water (1.4 L)

Instructions

Soaked Wakame

Soak wakame in cold water for 10 minutes to rehydrate. Drain. Snip into smaller pieces with scissors.

Heat sesame oil in a pot and saute mushrooms 2 to 5 minutes.

Add garlic and soy sauce. Saute one more minute.

Add water and wakame. Bring to a boil. Lower heat and simmer 20 minutes. Add salt or more tamari to taste.

Primal

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Must-Try Recipe: Shakshuka

It’s pronounced “shak-shoo-ka” but no matter how you say it, it’s downright scrumptious. Hailing from North African and the Middle East, this spicy tomato-based sauce with poached eggs may also be known as eggs in purgatory. You’ll be shocked how easy it is to prepare this vitamin-rich dish, so get your shakshuka on with these tips and tasty recipes

 

Health perks

Most shakshuka recipes include tomatoes, onions, peppers and. This veggie-heavy one-pot meal is relatively low in calories, but is packed with fiber and inflammation-fighting antioxidants. Canned tomatoes are commonly the star ingredient, which are higher in the antioxidant lycopene than fresh varieties. Eggs add healthy protein to make for a satisfying meal. Experiment with other protein-rich add-ins like beans and small portions of meat to add interest texture and flavor. Some recipes call for hefty doses of salt, so consider swapping in salt-free flavor boosters like spices and fresh herbs.

 

Ways to enjoy

A nutritious and impressive looking batch of shakshuka can be prepared in about 30 minutes using the stove top or a combo of stovetop and oven. For an extra speedy kitchen hack use jarred marinara sauce like number 18 in our “50 Things to Make with Pasta Sauce” guide.

 

Recipes to try

Shakshuka with Chickpeas

Giada’s Eggs in Purgatory

 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.



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Clean Eating Sheet Pan Mexican Chicken Dinner Recipe

Clean Eating Sheet Pan Mexican Chicken Dinner Recipe

Anybody who reads my blog with any regularity knows that I’m a big lover of latin flavors. Mexican food is one of my favorites. But many people who follow clean eating principles know, just cause you love something, doesn’t mean it’s good for you. That was one of my biggest hurdles when I started eating clean. I loved our local Mexican food restaurant!!

But many years have passed since I made that adjustment and these days, I enjoy my own, homemade “Mexican” food far better than anything from a restaurant. I think many clean eaters notice that over time, tastes change and adjust away from processed foods and homemade suddenly tastes the best! (As it should!!)

Clean Eating Sheet Pan Mexican Chicken Dinner Recipe

So I couldn’t continue with this little “series” of sheet pan dinners without offering up at least one dish with some latin flare. This Mexican style chicken dinner is so delicious just on its own! Serve it up as a full dinner topped with some avocado (or guacamole!) and even some fresh cilantro. It’s amazingly filling and just plain yummy! But here’s a little secret about this recipe. Make it on a Tuesday night, shred the chicken with forks after cooking, and you’ve got a fantastic taco filling for Taco Tuesdays!!

Clean Eating Sheet Pan Mexican Chicken Dinner Recipe

These were so tasty!! After all, you can stuff a taco shell with just about anything and it will always taste amazing. Am I right? Well… within reason anyway. My point being that you can serve this dish any way you like. In fact, you could even make absolutely delicious burritos with this as well! The sky’s the limit with this one!

Clean Eating Sheet Pan Mexican Chicken Dinner Recipe

So prep this on the weekend, then bust out that sheet pan on Tuesday night and dinner will surely be very well received by all!

Recipe note: If you can’t find packages of vegetables in the same size that I used, just get the closest you can find. A little more or less won’t make a difference in cooking. You can also add more chicken for more people, or easily cut the recipe in half for one person if you so choose. That’s the nice thing about sheet pan dinners. They are totally adjustable to your needs.

NEED A GOOD SHEET PAN?

This Nordic Ware Half Sheet is very similar to what I have and use. (I got mine at a local restaurant supply store.) It’s perfect for this type of recipe!

Clean Eating Chicken And Sweet Potatoes Sheet Pan Dinner Recipe

WANT TO SEE THIS RECIPE IN ACTION? PRESS PLAY!!

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Find more sheet pan dinners here!

Copyright Information For The Gracious Pantry

Clean Eating Chicken And Corn Sheet Pan Dinner Recipe

 

Please note that roasting times can vary based on the thickness of the chicken breasts as well as oven by oven. Please use a meat thermometer to ensure your food is properly cooked.

Author:

Yield: 2-4 servings

Ingredients

  • 1 (10 oz.) bag frozen corn (organic to avoid GMO's)
  • 1 (12 oz.) bag frozen pearl onions
  • 1 (14 oz.) bag frozen tri-colored bell peppers
  • 2 frozen chicken breasts
  • 1 tbsp. garlic powder
  • 1 tbsp. dried cilantro
  • 1 tbsp. ground cumin
  • Oil for cooking
  • 1 lime (optional for garnish)

Instructions

  1. Place the frozen items and spices into a 1 gallon, zipper-top freezer bag and toss to combine.
  2. Store in the freezer for up to 4 months.
  3. When ready, preheat oven to 350 F.
  4. Open the bag and pour in some oil (I used ⅓ cup).
  5. Close up the bag again and toss to coat the contents with oil.
  6. Pour the contents of the bag out onto a sheet pan with edges.
  7. Bake for 1 hour or until the chicken reaches at least 165 F. on a meat thermometer.
  8. Cool slightly and serve sprinkled with fresh lime juice if desired.

3.5.3226

 
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