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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Homemade Apple Crisps

Rylan has recently tried apple crisps (a.k.a. dried apple slices) at her school in Knowlesville and they have been the rave ever since.  On a recent trip to the SuperStore, she spots them and begins to beg and plea for this small container with the goods, which – might I add – has a price tag of $5.99.  I usher her away and informed her that they are, in fact, just as easy to make at home!  And so this is exactly what I have attempted today!  Won’t she be thrilled once she gets home?  Most certainly.  :)  And I know the apple-cinnamon aroma lingering throughout our third floor apartment is certainly delightful enough!

Ingredients:
– apples, thinly sliced
– cinnamon (optional)
– nutmeg (optional)

Procedure:
1. Set oven on bake, at 200 degrees.
2. Place thinly, sliced apples on parchment paper.
3. Sprinkle spices onto to apple slices, if desired.
4. Bake for 2-4 hours remembering to flip the slices half way through time.

Enjoy (the smell that lingers and your delectable treat)!

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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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Sweet Pink Beet/Carrot Pulp Cookies

Ingredients:
-1 cup of coconut oil
-2/3 cup of brown sugar
-2 eggs
-2 tsp vanilla
-1.5 cups of Speerville Flour Mill Pharaoh’s Favorite Mix
-2 cups of beet and carrot pulp

Directions:
1. Combine oil and sugar.
2. Beat in eggs and vanilla.
3. Stir in Speerville Flour Mill Pharaoh’s Favorite Mix and pulp.
4. Use spoon to transfer dough to cookie sheet & bake at 375° for 20-30 mins or until desired tenderness!

image

Cookies! (not raw hamburger)

Enjoy!

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Dr. Seuss Inspired –Egg Salad Sandwich

So your child enjoys egg salad sandwiches but you want more for them, health-wise then bread, boiled eggs & mayo [which contains a list full if less than desirable GMO’d ingredients]. I suffered from this dilemma and Dr. Seuss gave me the answer (the clever fellow). Think green eggs… That’s right! I combine boiled eggs with 1/2 an avocado instead of mayonnaise and Rylan approves. In fact that’s what she is having tomorrow for lunch [her request] along with a sliced orange, a carrot sans dip & water.

Feel free to add minced onions to the egg & avocado, if you think your child will eat it.

Healthy lunches shouldn’t be complicated or stressful.

This is a great way to get protein & healthy fats into your child’s diet.

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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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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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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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