A Pot of Memories: Eddie's Chicken Stew

Growing up I had a Great Grandfather. We called him Papa Nick. He came to Ellis Island from Samos, Greece when he was 17 years old. You'd think that my food memories of him would be of gyros and feta cheese, but my Papa Nick loved a few VERY American foods. Staples at his house were Fruit Loops, plain cake donuts, and 7-up. The one food that I remember the most though, was made by his son, my Uncle Eddie.  We all, lovingly, called it Eddie's Chicken Stew. When I make it, it brings me back to the smells in that small kitchen on Marcoe Street. I am not sure that I have the recipe exactly right, but when I make it, it smells and tastes very similar. It is hardy, healthy, and VERY easy to make.

Eddie's Chicken Stew
1 whole fryer chicken
1- 32 oz. container of ketchup with 
no high fructose corn syrup
64 oz. or more of water
2 stalks celery, diced
1 small onion, diced
1/4 bag of baby carrots, diced
1/2 bag of frozen peas
1 large sweet potato, cut into small chunks
1 large russet potato, cut into small chunks
2 bay leaves

In a large pot, put fryer chicken. Add celery, onion, carrots, bay leaves, ketchup, and water. Add enough water to just cover chicken. It may be more than 64 oz. Put on medium high, cover, and let at a low boil for about 1 1/2 hours until chicken is cooked through. When chicken is cooked through, remove it and take meat off of chicken and set aside. Add potatoes, peas, and only the leg bones into the pot and boil again until potatoes are soft. Add loosely cut chicken back to pot and heat through until ready to eat. If it looks at anytime like it is boiling down too quickly, just add more water. There is not a science to it, just keep an eye on it. The bones and skin really give this the flavor so don't attempt this recipe with boneless skinless chicken breasts, although if you don't have a fryer chicken you could use bone in thighs or legs. You can substitute green beans for peas and all russet instead of sweet potato...it is up to you and what you prefer.

Women's Balance Smoothie

Smoothies and my love/hate relationship with them.....I have been making them for going on 8 years now. Almost everyday for 8 years! Courtesy of my formerly picky eater, Jackson. Smoothies were and still are the best way for him to get his fill of veggies. I find it hard to give out "recipes" for them, because most times it comes down to what we have in the house. It's always a balance of taste vs. good for you. I try not to do the same one everyday, but sometimes, I crave the same ones. If anything, I switch up the milk or veggies. Protein powder is another thing. There are so many kinds and we only buy vegan powder. That can get pricey and (again) boring. Sweetener is yet another issue, stevia, honey, dates...oh my. What to sweeten it with?  All in all, I feel my smoothies have evolved into a better, more healthy version of their former selves. I wish I had a different one for everyday of the week but I don't and here is my newest favorite. It's a mix of back to basics and good health. It tastes good, is a protein powerhouse, balances your hormones, and leaves you satisfied so you are not hungry an hour later. This one is unique because I actually have measurements for this one! Can't take 100% credit for the recipe. This version is my tweek on a smoothie I found in a book by Dr. Mark Hyman.

Women's Balance Smoothie
2 whole walnuts
2 whole Brazil nuts
1 tbsp. sunflower seeds
1 tbsp. pepitos (shelled pumpkin seeds)
1 tbsp. hemp hearts
1 cup of water
1/2 cup nondairy milk
1/2 avocado
1/2 cup frozen berries
1/2 cup cranberries (fresh or frozen) or omit and add another 1/2 cup berries
1/8 tsp. stevia powder 
1 scoop collagen protein
1 tbsp. maca powder

Put nuts, seeds, and water in your blender and let sit for 1/2 hour. If you don't have all of the seeds, try to at least get 1 tbsp. of one of them. Add rest of the ingrediants and blend. It will be a but thick. Add more water if you would like a thinner consistency. 

Why is this such a balancing smoothie? The nuts and seeds are your protein. No need to buy expensive protein powders that overwhelm you at the health food store. AND, you eat nuts anyways so it's not a big deal to have these nuts and seeds on hand. Nuts and seeds are good sources of fat. Various nuts and seeds nourish your female organs at different times in your cycle, so using all of them has you covered regardless of where you are in your cycle. Avocado, again is a good fat. Plus, it makes this smoothie creamy. Berries are filled with antioxidents and they don't raise your blood sugar. Maca powder is amazing for balancing hormones. It has a caramel like flavor. I buy mine here:

http://www.amazon.com/Terrasoul-Superfoods-Organic-Gelatinized-Powder/dp/B00EHQQ1A6/ref=sr_1_sc_1?ie=UTF8&qid=1449614236&sr=8-1-spell&keywords=gelatnized+maca+poweder

My newest edition is collagen powder. It is not only good for your hair, skin, and nails, but it helps keep your gut healthy and keeps your joints feeling good. I buy this one:

http://www.amazon.com/Vital-Proteins-Pasture-Raised-Collagen-Peptides/dp/B00K6JUG4K/ref=sr_1_1?ie=UTF8&qid=1449614344&sr=8-1&keywords=vital+proteins+collagen

These last 2 are not necessary, but a good edition with many benefits for your health.

My Little Entrepeneur

I recently spoke at an event called Sisterhood Saturday at my church. Vendors were welcome to attend. Maddy represented my blog by making some of our favorites for sale. She would not let me help at all and offered to purchase all of the ingredients herself so she could keep all the profits....(smart girl). She made 2 flavored butters, one pumpkin and one garlic/chive/sage. One butter was a vegan butter as well. She also made a blueberry chia jam. All items made with simple and natural ingredients. Maddy was thrilled that she sold out of her supply and she even has a sign up sheet of orders that she needs to fill before Christmas. I am so proud of her and excited for her new little business.

Easy Tasty Meal Idea

No one ever thinks to use ground chicken as a burger. A red meat sub for burgers is usually ground turkey. So, we took a twist on a normal burger and spruced it up. Firstly, grilling the burger really helps. If you don't have access to a grill, the oven will do though. This recipe comes kid approved

Chicken Burgers with Sun Dried Tomato Mayo
1-1 1/2 pound ground chicken
salt and pepper to taste

Flavored Mayo
1 large scoop of Vegan Mayo (regular will also do)
3 sundried tomatoes in oil, cut with a scissors
1/4 tsp. diced garlic
a few shakes of rosemary

Patty up burgers. If buying decent quality chicken, nothing more than salt and pepper is needed. Let the flavor of the chicken speak for itself. Either grill or put in 380 degree oven for about 20 minutes.
While chicken is grilling, mix together ingrediants for the mayo. Presentation is large leaf of lettuce, chicken patty slathered in flavored mayo. Maybe a few marinated artichokes and roasted potatoes on the side.

Happy Grain Free 4th: Red, White, and Blueberry Crisp

What to bring for dessert to a party that you can eat but everyone else can enjoy as well?  I couldn't pass up organic rhubarb at the farmer's market last Sunday, so i thought I would try and make a crisp. This crisp ended up being so delicious and good for you that we are able to eat it for breakfast as well as a decadent dessert for the 4th of July.

Red, White, and Blueberry Crisp
2 cups of chopped rhubarb (roughly 6 stalks)
1 apple chopped
1 cup of strawberries chopped
juice from one lemon
2 tbsp date sugar (optional)
drizzle of honey (optional)
1 cups soaked nuts ( I used walnuts and cashews)
1 cup unsweetened coconut
3 tbsp coconut oil
1/4 tsp. ginger
1/2 tsp cinnamon

Chop up fruit and combine in a bowl with lemon, date sugar, and honey.
Drain nuts that have been soaking. Put drained nuts in a food processsor and pulse to chop slightly.
Add nuts to coconut, ginger, cinnamon, and melted coconut oil. Put berries in 8 X 8 baking dish or pie pan. Top with nut mixture and bake at 350 for 45 minutes.

Cilantro Pesto

I know I have posted about pesto before, but this one is a little different with the addition of cilantro. Cilantro is an AMAZING blood cleanser and detoxifier. It helps to sweep heavy metals like lead and mercury out of your system. I have to give credit to my ND, since this was from her blog. I tweaked it a bit cause I don't like so much nutritional yeast in mine. What is nutritional yeast you ask? Nutritional yeast is deactivated yeast, so it doesn't make things rise. It's high in protein, in fact it contains all 18 amino acids, which makes it a complete protein. It is also chocked full of B vitamins. It has a cheesy flavor. I put my finished pesto on zucchini or squash "noodles". Maddy puts hers on quinoa pasta. So yummy and so good for you. Although, as you can see Jackson didn't care for it.....what a shocker:)


Cilantro Pesto
1/2 c. walnuts
2 cloves garlic
1 head of cilantro (leaves only)
1/2 c. basil leaves
1/3 cup olive oil
2 tbsp - 1/4 c. nutritional yeast (per taste)
salt to taste
1/2 lemon squeezed juice

Put walnuts and garlic in food processor till a paste is formed. Add cilantro and basil until all is combined. Add rest of ingrediants until you get the consistency you desire. 

I love ice cream

I love ice cream! I have only had dairy a few times in the last year and both were runs to Kopps for ice cream. I have tried to make dairy free ice cream in the past....which was good, but never as creamy and sweet as regular ice cream...until yesteday! 

So, Jackson is home following his adenoidectomy. I knew that he needed cooling and soothing foods for his potential sore throat. I get the reasoning behind why they tell you to go out and buy ice cream and sherbert but it is a not very well thought up concept. Store ice cream, for the most part, is filled with sugar, artificial sugars, and dyes. Not something I would like to give a child who is trying to ramp up his immune system. Still, I understand the need for cold and creamy so I went to my favorite book.....Nourishing Meals and I made the most creamy, tasty, and cool dairy free ice cream! Today we are trying strawberry but yesterday was chocolate.

Chocolate Ice Cream/Mousse
1 can full fat coconut milk (let sit in the fridge overnight)
2 heaping tbsp cacao or unsweetened cocoa powder
1/4 cup raw honey
1 1/2 tsp. vanilla extract
1/2 avacado

Scoop out hardened coconut milk into a blender. Leave watery coconut milk in can and use in a smoothie or something. The hardened coconut milk will be very thick. You could also substitute a can of coconut cream. Add the rest of the ingredients and blend. Now, you could eat this as is for a pudding, but here is where the magic happens and this is why this recipe is different than the ones I tried in the past. You put the mixture in an ice cream maker for 25 minutes. You could put it in the freezer if you don't have a maker, but it may not have the same creamy consistency. After 25 minutes you have a soft serve texture ice cream. Its best to eat it in one sitting because if it sits in the freezer for longer than 3 hours it looses its creaminess.

Homemade Gatorade

I always think about making my own gatorade when my kid wakes up puking in the middle of night. No time, so I reach for the gatorade. Although, sugar is part of an electrolyte drink, there are smarter options rather than using high fructose corn syrup and color dyes. I finally started making my own electrolyte drinks when I had a little downtime. I am preparing some today for my son. He is having an adenoidectomy tomorrow so I want to make sure ,if all he can swallow is liquid, that it is really able to rehydrate him. I make 2 kinds. A lemon lime one and a berry one. Both are tasty. But, don't be expecting a gatorade taste. With 2 tbsp. of honey, these are not very sweet. They are best served cold. I suppose you could pour these into popscile molds and make ice pops as well.

Lemon Lime Drink
1/4 cup fresh lemon juice
1/4 cup fresh lime juice
2 cups water
1/8 tsp. himilayan sea salt
2 tbsp. honey

Blend in blender and store in large canning jars

Berry Drink
2 cups coconut water
2 cups water
1 cup crushed ice
1 cup fresh or frozen berries (any type)
1/8 tsp. sea salt
2 tbsp. honey

Blend in blender and store in large canning jars

I am Vegucated!

I love documentaries! They are my favorite thing to watch and as you may already know...health ones are my favorite. I cannot soak up their information fast enough. But, very rarely, does one change the way I live my life. Fat, Sick, and Nearly Dead prompted me to buy a juicer and now Vegucated: The Documentary has inspired me to dive into the world of veganism. I live what I call a Pegan lifestyle anyways now, which is vegetables with small amounts of protein, but it wasnt the nutrition facts that have changed my way of thinking, it was the humane impact. The documentary talked alot about factory farms and how animals are really treated. So, short of knowing the farm that your protein, eggs, and dairy come from...you are probably eating food from a factory farm. This film was disturbing but in the best way possible. So, I have chosen to do the 30 day vegan challenge and after that I will reasses where and how much animal protein fits into my life. I still plan on living what i call my prana plate. Just getting my protein from different sources.

Day #1: I prepped many foods for the week this morning. Here is a list:

pinto bean, rice, tabboleah salad
pinto beans
cannelini beans
asian slaw
sauteed asparagus
sauteed mushrooms
salad
spiced lentils and kale

I had a smoothie for breakfast, mushroom/asparagus/ tabouleh salad for lunch, and lentils/sweet potato/salad for dinner. Vegan dark chocolate for a sweet snack.

Here is a link to the documentaries website:
http://www.getvegucated.com/

Dairy Free Chocolate Bars

I never thought I would eat a chocolate bar again when we went dairy free. I was never much of a chocolate bar fanatic, but every once and a while... a girl needs a little bit chocolate. I was listening to an interesting program on Hay House Radio yesterday and the lady's guest was this guy called the Raw Chocolate Guy. He makes his own raw chocolate candy bars out of Iowa. He talked alot about the benefits of eating raw chocolate. How it is up high on the list of super foods.....lots of antioxidents! I cannot explain the excitement from my family as I told them that I made chocolate bars for dessert.

Chocolate Bars/Bark
1/2 cup melted coconut oil
1/4 cup raw cocoa powder or raw cacao powder
1 tbsp raw honey

Mix together till smooth. Put in molds or spread thin on a parchment lined cookie sheet and put in the freezer for 1/2 hour.

This not only was good, but no joke, may have been the healthiest part of our meal. Not only is cocoa filled with antioxidents, coconut oil is a fabulous way to get some good fat. Not to mention the raw honey...antibacterial, antiviral, and tastes delicious!!! 

Maddy has been so inspired by this that she wants to make her own chocolate bars and sell them. She even came up with a name for her "company", it's called Yummo! She has been experimenting with adding different nuts and dried fruits to the chocolate mixture. We are hoping to get the molds soon so she can start selling them at my classes.

Teff Porridge

I am always searching for another warm breakfast option that doesnt involve eggs. Today, I found it....creamy, warm teff.  Teff is a gluten free ancient grain that has been a staple in Ethiopian homes for thousands of years. It makes a creamy hot cereal with the nuttiness and consistancy of cream of wheat. Besides tasting delicious, it also packs a nutrient punch. Full of calcium, vitamin C, protein, and fiber. You can also buy it in it's flour form to make baked goods, pancakes, or waffles.

I used to work in the alzheimer's ward of a nursing home. There was a lady who lived there whose name was Josephine. She would reminisce every morning about cold, winter mornings growing up in Canada. The story always ended the same...."and my father gave me a big bowl of porridge to send me off on my way to school." So, every morning, we gave her a huge bowl of oatmeal (what she called porridge). I always remembered that, so on cold mornings I send my kids out the door with something warm in their tummies....here's to you Josephine.

Breakfast Teff Porridge
1/2 c. teff grain
1 1/2 c. water

Boil water. Once boiled add teff grain, cover, and set on low. Stir every 5 minutes
or so until creamy. Takes 15-20 minutes. I diced up some apples and fried them in
coconut oil to put on top. We also added maple syrup, cinnamon and walnuts.

Sneakingly Healthy "Waldorf" Salad

I put waldorf in quotation marks because I know this is not traditional waldorf salad. Really the only thing it has in common with waldorf is the apple and mayonaisse. But, if I had called it glorified sandwich salad sandwiches,  Jackson would never have ate it....so, waldorf it is. 

Glorified Waldorf Salad
1 package of chicken of the sea salmon (You can use tuna fish, or finely shredded chicken as well)
1/4 avacado
1/4 - 1/2 of a finely chopped apple or pear
1 large spoonful of mayo of your choice. I use earth balance mayo
2 pieces of fried and diced bacon
1 tsp PURE maple syrup

Combine all together and let sit for 1 hour or overnight in the fridge (covered) if possible. Serve on toast or with crackers. You can also add pepper, salt, and any other cut up fruit if you would like to. Grapes also work well. 

This lunch is full of healthy fats from the protein source and the avacado. The maple syrup and fruit give it some sweetness and the bacon lends a salty note. Great way to get kids to eat salmon!