Dani Kelly, RHN

"The evidence for nutritional therapy is becoming so strong that if the doctors of today don’t become nutritionists, the nutritionists will become the doctors of tomorrow." – Anonymous Irish Doctor

Cucumber Salsa

I recently went to a gathering at a friends house and this was served with tortilla chips! Mmmm! Needless to say, it did not last long! So delicious — I had to make my own! Colin, who doesn’t like cucumbers, even ate it! I call that ‘a hit!’ 

Ingredients:

-dice 3 cups cukes, half cup tomatoes, half cup celery, half a cup red onion

-half cup fresh parsley, minced

-one jalapeno pepper diced

-half cup fresh cilantro, minced

-5 garlic cloves, minced

-half cup Greek yogurt

-half teaspoon of lime juice

-salt and pepper

-feta [optional]

Combine & stir ingredients. Set in fridge for one hour. Serve with tortilla chips or add to bed of salad greens.

Serves 5+ people!

Happy snacking!

 

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Chicken Broth

Ingredients:

– 1 whole chicken (I purchase free-range and organic from our local market)

– water (to cover chicken in pot)

– herbs (summer savory, oregano, basil & minced garlic)

– sea salt

– onions (optional)

Procedure:

1. Place thawed chicken in pot and cover with water.

2. Add herbs.

3. Boil, with a cover, for 45 minutes or until meat falls easily from the bone.

4. Remove from heat and remove bones and meat.

In the past I have used this broth for making chicken rice, as soup stock (just add veggies) or drank it on its own when I felt a bug coming on.  It’s definitely my go-to “food” when I am feeling under the weather.  It freezes well, also.  To freeze, I fill a quart mason jar 3/4 full, leaving room for it to freeze and place it in the freezer. (Made the mistake of filling the quart jar full one time and the pressure caused the glass jar to burst in my freezer). This last time I made broth I also put the bones in a bag in the freezer to be reboiled and used another time.  I will let you know how I make out.

So not only does chicken broth taste great but the gelatin rich broth is full of minerals and other nutrients that help liver function, aid in digestion and allow bone and teeth health to flourish (just to name a few benefits)! To learn more, Weston A. Price Foundation has a great, but long article with many of the health benefits of consuming broths called, Why Broth is Beautiful .  Enjoy!

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Chicken Barley Soup

I threw these ingredients into a pot the other evening and Chicken Barley Soup was born. (Very similar/pretty much is Chicken Vegetable Noodle Soup minus the noodles and with barley!)

Ingredients:

  • 1 Free-range Chicken (legs and/or breast)
  • Thyme
  • 1-2 cups of Pearl Barley
  • 3 peeled Carrots
  • Cabbage
  • 2 diced Celery stalks
  • 1 diced Onion
  • 4 Garlic cloves
  • 6 peeled and diced potatoes
  • sea salt and pepper

*Remember to shop locally & organic, whenever possible.

Directions:

Start by filling a large pot with water, to boil the chicken for the broth. Boil chicken, thyme, onions and garlic together, until meat is falling off bone. (~45 mins.)

Prepare your veggies. (peel and dice)

Remove boiled chicken from water and de-bone. Add the bone-less chicken back into pot and reduce heat to medium.

Add Barley.

Add Carrots to pot and simmer on medium heat (10 mins). Add Potatoes and lastly, celery and cabbage.

When your veggies and barley are tender, soup is ready to cool and be served.

*Note: Boiling chicken, with the bone in, adds nutrients and calcium to the meal. :)

Bon appetite!

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Speghetti Sauce 101

Ingredients:

  • ½ Sweet Onion
  • ½ Green Pepper
  • ½ Red Pepper
  • ½ grated carrot
  • 3-4 cloves garlic
  • 2-4 tsp. olive oil
  • Pinch red pepper
  • 1 bay leaf
  • 2 tbsp basil
  • 1 tsp oregano
  • ½ tsp sea salt
  • ½ tsp grated black pepper
  • 1 large can diced tomatoes (28 oz)
  • 1 8 oz can tomato sauce (15 oz)

*Remember to shop locally & organic, whenever possible.

Directions:

Dice onion, green pepper, red pepper. Grate carrot. Smash garlic with a large
knife, peel and chop.

Add olive oil to pan and heat for about 30 seconds, add onion, green pepper,
red pepper and carrot. On medium high heat sweat vegetables. You don’t want them to brown, basically you are using the heat to start cooking them, about 6
minutes. Add the garlic, stir and sweat for about 1 minute. Add spices, stir and
sweat for about 1 minute.

Add diced tomatoes and tomato sauce, turn heat to high. When sauce is boiling
turn heat down to simmer, the lowest setting available on your stove. You want
the sauce to just enjoy itself and have the ingredients mingle. Cover and let
simmer for about one hour, stirring occasionally (if you are in a hurry the
sauce can be ready by the time your spaghetti is cooked if you put the water on
for spaghetti at the same time just make sure you have sweated the vegetables
enough so they are cooked).

Fill large pot with water and bring to boil. Add sea salt and measure
spaghetti. Stir spaghetti as it begins to soften and stir
occasionally while it’s cooking.

Drain spaghetti, rinse, place it back into pan. Add olive oil and a couple large spoons of spaghetti sauce. The spaghetti soaks up all the great flavors.

Serve spaghetti and spoon more sauce on top.

*Recipe adapted from FoodEditorials.com

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Chicken Vegetable Noodle Soup

Ingredients:

  • 1 whole chicken
  • 2 cups of spelt or rice noodles OR barley
  • 4 med. carrots, peeled and cut into rounds
  • 4 stalks of celery, thinly sliced
  • 1 med. onion, diced
  • 1 cup of diced cabbage (optional)
  • 1 cup corn &/or peas (optional)
  • green beans (optional)
  • 4 cloves of garlic, minced
  • 1/2 cup of parsley, chopped
  • 1 teaspoon of dried thyme leaves
  • 1 bay leaf

Directions:

  1. To make broth fill large pot with 4 litres of filtered water. Add chicken, garlic and spices. Boil for 45 minutes or until chicken falls easily from bone. Remove from heat. Remove bones.
  2. Cut up vegetables.
  3. Cook spelt or rice noodles OR barley as directed on package.
  4. Add carrots to broth and simmer for 10 minutes. Add remaining vegetables, noodles and meat to broth and simmer lightly for 20 minutes.

Serve warm!

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Leg of Lamb with Rosemary

Rosemary added to meals is beneficial for people who suffer from high/low blood pressure, headaches, circulatory problems, menstrual cramps and will help to detoxify the liver.

Ingredients:

  • 1  leg of lamb (3 to 3 1/2 lbs), de-boned and tied (optional)
  • 1/4 cup extra-virgin olive oil
  • 3  large potatoes, rinsed and cut into wedges
  • 6  garlic cloves
  • 3  large sprigs rosemary
  • 1 cup dry red wine
  • 2 tbsp dijon mustard
 Directions:
  1. Turn oven to broil. Rub lamb leg with olive oil, then season with sea salt and black pepper, to taste.
  2. Place lamb in a roasting pan and heat on all sides until  browned, about 10 minutes total. Remove lamb from oven and reduce the temperature to 400°F.
  3. Add potatoes, garlic, and sprigs of rosemary to the pan. In a bowl, mix wine with 1 cup water and mustard.  Pour wine mixture over lamb.
  4. Cover the pan loosely with aluminum foil and set lamb in the  oven to roast for about 1 hour, or  until a meat thermometer reads  between 135°F and 140°F.
  5. Allow lamb to rest at least 15  minutes before slicing.

Lamb is known for being a hypoallergenic. Rosemary is a source of calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, and vitamins B1, B3 and C.

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Curried Quinoa Salad

Prepare 2 cups of Quinoa and let cool.

Add:

  • 1/2 cup fresh corn niblets
  • 1/2 cup of peas
  • 1/2 cup chickpeas
  • 1/2 cup black beans
  • 1/2 cup of green, red, orange and/or yellow peppers, chopped
  • diced onion
  • 2 crushed cloves of garlic
  • 2 tbsp olive oil
  • 1 tbsp curry powder
  • juice from half a lemon

Mix well and serve chilled with whole grain tortilla chips!

Excellent source of fiber, protein and B vitamins that are needed for stress relief and a healthy nervous system. Bon appetite!

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Dani’s Natural Cold Fighter [Bruschetta]

Feel a cold coming on? Suffer from high blood pressure or infections? I encourage the liberal use of garlic. Add it to all your favorite foods!

Don’t believe me?  http://www.essortment.com/health-benefits-garlic-42062.html

Ingredients: ( try to ensure that your ingredients are organic to lessen the toxic load in your body.)

  • 2-4 Tomatoes
  • 1/4 cup of Red Onions
  • 2-3 Garlic cloves
  • some green pepper
  • couple shakes of Cilantro
  • 2 tbsp of Olive oil
  • Sea salt and pepper to taste.

1. Cut up ingredients and combine.

Enjoy [Bruschetta] as a healthy snack with pita chips or use it as a topping on a healthy, whole grain pizza crust (ie. spelt) and baked in the oven for 15 mins at 400 degrees.

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Garlic Asparagus

Ingredients:

  • Fresh Asparagus from your local market (in-season is Spring until early Summer)
  • 2 Garlic cloves
  • 1 tbsp Coconut oil
  • 1/2 cup Water

1. Melt coconut oil in a pan.

2. Add garlic, water & asparagus.

3. Cover & let steam for 15-20 minutes or until tender on low-medium heat. Flip & roll the asparagus around in the pan often.

Enjoy this recipe for lunch or dinner. It is sure to make your tastebuds dance. Bon appetite!

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Baked Maple Salmon <3

Ingredients:

  • Fresh Salmon
  • 1/2 cup Maple Syrup
  • 1 tbsp Coconut Oil

1. Set oven to 400 degrees.

2. Melt coconut oil in baking dish then add salmon with drizzled maple syrup on top.

3. Cover and bake for 25 mins.

Delicious and a healthy source of omega-3 fatty acids.

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