|Posted by Riverview Chiropractic on August 16, 2016 at 2:35 PM|
MEXICAN ZUCCHINI BURRITO BOATS
yield: 8 BOATS
prep time: 25
cook time: 30
total time: 55
4 large zucchini
1 (15 ounce) can black beans, drained and rinsed
1 cup cooked brown rice
1 cup salsa (use your preferred level of spiciness)
1 red bell pepper, cored and diced
1/2 red onion, diced
1/2 cup corn kernels
1 jalapeno (or poblano pepper), cored and diced
1 tablespoon + 1 teaspoon olive oil
2 teaspoons cumin
1 teaspoon chili powder
1/2 cup fresh cilantro, finely chopped salt to taste
1 cup shredded cheddar/monterey jack cheese
1. Start by greasing a 9 x 13” casserole dish then set aside. Slice each zucchini in half lengthwise. Using a melon baller or metal teaspoon, hollow out the center of each zucchini. Lightly brush the tops with one teaspoon of olive oil then place them skin side down in the casserole dish.
2. Next warm the tablespoon of olive oil in a large skillet over medium heat. Add the onion and the peppers and cook for 2-3 minutes. Then add the rice, corn, and beans along with the salsa, chili powder and cumin. Stir everything together and continue to cook for about 5 minutes then remove the skillet from the heat and set aside.
3. Preheat the oven to 400°F and then stir in 1/4 cup of the cilantro and salt to taste to the filling. Spoon the filling inside of each zucchini until they are all full. Sprinkle each half with cheese then arrange them in the dish and cover with foil. Bake in the oven for 25 minutes then remove the foil and set the oven to broil. Cook them for 5 more minutes, until the cheese is bubbly and golden brown.
4. Allow them to cool for 5-10 minutes then top with fresh cilantro and serve. Store leftovers in an airtight container for up to 3 days.
|Posted by Riverview Chiropractic on July 16, 2016 at 2:40 PM|
Chia, Quinoa & Banana Granola Bars
These granola bars are packed with banana, dried fruit, quinoa, oats and chia seeds. They're a great on the go breakfast or fuel up snack! Gluten free too.
Adapted from: Oh She Glows
• Serves: 10 bars
• Serving size: 1 bar
• Calories: 200
• Fat: 9.1g
• Carbohydrates: 26.3g
• Sugar: 10.4g
• Fiber: 4.7g
• Protein: 6g
Prep time: 10 mins
Cook time: 25 mins
Total time: 35 mins
1 cup gluten free rolled oats
1/2 cup uncooked pre-rinsed quinoa
2 tablespoons chia seeds
1/4 teaspoon salt
1 teaspoon cinnamon
2 ripe bananas, mashed (about 3/4 cup)
1/2 teaspoon vanilla extract
1/4 cup roughly chopped almonds
1/4 cup chopped pecans
1/3 cup dried fruit (raisins or cranberries work well)
1/4 cup natural creamy almond butter
2 tablespoons honey or pure maple syrup
1. Preheat oven to 350 degrees F. Line an 8x8 inch baking pan with parchment paper to prevent bars from sticking.
2. In a large bowl, combine oats, uncooked quinoa, chia seeds, salt and cinnamon. Stir in mashed banana and vanilla. Fold in almonds, pecans (or walnuts) and dried fruit.
3. Place a small saucepan over low heat; add in almond butter and honey (or maple syrup) and stir until warm and almond butter is melted. Fold into granola bar mixture until well combined. Pour into prepared pan and press down firmly with hands or with a measuring cup to help bars stay intact. Bake for 25 minutes or until edges turn golden brown. Allow to cool completely before cutting into 10 bars. I cut mine into 8 originally and they were much too filling for a snack, so I reduced the serving size to 10.
Feel free to mix and match dried fruits and/or nuts as you see fit.
These bars can be stored at room temperature for a few days, but are best kept tightly wrapped in the fridge or freezer.
|Posted by Riverview Chiropractic on June 2, 2016 at 9:05 AM|
(gluten free, paleo + vegan)
For the shortbread crust:
⅔ cup coconut flour
¼ teaspoon kosher salt
3 tablespoons pure maple syrup
⅓ cup coconut oil, solid
For the caramel coconut filling:
½ cup creamy almond butter
⅓ cup pure maple syrup
⅓ cup coconut butter (coconut oil can be subbed)
1 teaspoon vanilla extract
¼ teaspoon kosher salt
¾ cup unsweetened shredded coconut, toasted
¾ cup dark chocolate, chopped
1. Preheat the oven to 350ºF. Line an 8x8” square pan with parchment paper and grease with coconut oil.
2. Combine coconut flour and salt in a bowl. Add the maple syrup and coconut oil and stir until fully combined and a large dough ball forms, making sure to press out any clumps of coconut oil. I used my hands at the end to bring the dough fully together - you want it to be completely smooth. You can also mix it in a stand mixer fitted with the paddle attachment.
3. Press the dough into the prepared pan. Bake for 15-17 minutes, or until golden brown around the edges. Let cool completely.
For the filling
1. Combine the almond butter, maple syrup, coconut butter or oil, vanilla, and salt in a small saucepan and heat until all of the ingredients are melted and throughly combined. Alternatively, you can heat the ingredients in the microwave for 45 seconds, or until melted and smooth. Add the toasted coconut and stir in. Pour over the crust and let cool in the refrigerator until set. Cut in 16 squares.
2. Melt ½ cup of the dark chocolate in a small bowl in the microwave, and stir until smooth. Dip the bottom of each bar into the dark chocolate, scrape off the excess chocolate on the side of the bowl, and place on a parchment lined baking sheet to set.
3. Melt the remaining ¼ cup dark chocolate in the microwave and transfer to a small piping bag or ziplock bag with the corner snipped off. Drizzle the chocolate over the bars.
4. Store leftovers in the refrigerator or freezer - they’re delicious frozen!
Notes: Honey can be substituted for the maple syrup in equal amounts
|Posted by Riverview Chiropractic on May 2, 2016 at 8:55 AM|
Cheesy Butternut Squash Pasta
From The Recipe Critic
Here's the yummy recipe for the Mac & "cheese" made with butternut squash from Jamie Rackl, LMT. Jamie omitted the milk and just used veggie broth and used just a cup of extra sharp aged cheddar and it turned out well, but you could certainly stick more closely to the recipe. I also subbed out Banza pasta made of garbanzo beans instead of traditional pasta.
1 and ½ cups macaroni noodles, uncooked
3-4 cups cubed butternut squash, peeled and de-seeded
2 tablespoons unsalted butter
½ cup vegetable broth
¾ cup 1% milk
1 and ¼ cup cheese, I used sharp cheddar
Salt and pepper
1 teaspoon paprika
Optional: fresh parsley
1. Cook the macaroni according to package directions. Drain and set aside.
2. Heat the butter in a skillet over medium low heat.
3. Meanwhile, peel the butternut squash and remove the seeds. Cut into large chunks.
4. Boil the squash until completely tender and then drain. Place the squash in the blender with the butter, lots of salt, pepper, broth, paprika, and milk.
5. Pulse until smooth.
6. Pour the sauce over the cooked noodles and add the cheese. Stir until melted.
7. Add more salt and pepper to taste.
8. Serve with parsley if desired.
|Posted by Riverview Chiropractic on April 15, 2016 at 11:15 AM|
Quinoa and Vegetable Stir Fry
Quinoa Vegetable Stir Fry is a delicious and flavorful dish with an Asian flair.
1 cup pre-rinsed quinoa
2 cups vegetable broth, optional chicken broth
1 tablespoon olive oil
1 teaspoon sesame seed oil
1 cup finely diced carrots
1/2 cup minced green onions
2 cloves garlic, minced
1/2 cup frozen peas (thawed)
2 eggs, beaten (omit for vegetarian)
Kosher or sea salt to taste
2 tablespoons lite soy sauce, Optional Gluten-Free soy sauce, Tamari or Bragg Liquid Aminos, more or less to taste
In a medium saucepan, add quinoa and broth, turn to medium-high heat, cover, bring to a boil and reduce heat to a simmer. Cook until all liquid has been absorbed, about 15 minutes. Remove from heat and allow to cool. Refrigerate quinoa until cold, approximately two hours. Save time by cooking ahead and make the stir-fry the next day.
In a large skillet, heat oils to medium-low heat, add carrots and green onions, cover and cook until tender, approximately 8 minutes. Add garlic, cook one additional minute. Add quinoa and peas, cook until heated through, 5 to 6 minutes.
If using eggs, push quinoa to the sides of the skillet, add eggs and scramble. Stir to combine scrambled eggs with quinoa mixture. Add soy sauce and cook just until heated, about 1 minute.
|Posted by Riverview Chiropractic on March 10, 2016 at 5:20 PM|
Vegetable oil, for searing
2 1/2 pounds beef chuck, cut into 2-inch cubes
Kosher salt and freshly ground black pepper
2 tablespoons unsalted butter
2 medium onions, cut into 6ths
5 cloves garlic, crushed
1 tablespoon tomato paste
1/3 cup all-purpose flour, or to cover
10 cups cold water, or chicken or beef broth, homemade or low-sodium canned
6 sprigs parsley
6 sprigs fresh thyme
2 bay leaves
1 1/4 pounds medium red potatoes, quartered
4 medium carrots, cut into 2-inch pieces
2 celery stalks, cut into 2-inch pieces
7 canned whole, peeled tomatoes, lightly crushed
2 to 3 teaspoons red wine vinegar, or to taste
Heat a large Dutch oven with a tight-fitting lid over medium-high heat. Pour in enough oil to fill the pan about 1/4-inch deep. Season the beef generously with salt and pepper, and add to the pan. Saute half the meat, uncovered, stirring only occasionally, until well-browned, about 8 minutes. Using a slotted spoon, transfer the beef to a plate. Repeat with the remaining beef. Discard the oil and wipe out the pan.
Preheat the oven to 325 degrees F. Return the pot to the stove and melt the butter over medium high heat. Add the onion and cook, stirring, until lightly browned, about 5 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the tomato paste and cook, stirring, until lightly browned, about 1 minute more. Add the reserved beef and scatter the flour over the vegetable and beef mixture (enough to lightly coat) and cook stirring until lightly toasted. Add the water or broth, and bring to a simmer. Tie the parsley, thyme, and bay leaves together with a piece of kitchen twine and add the bundle to the pot. Season with 2 teaspoons salt, or to taste. Cover and transfer to the oven. Cook the meat until just tender, about 1 1/2 hours. (This can also be done on the stove at a low simmer.)
Remove pot from the oven. Skim the fat from the cooking liquid with a spoon or ladle. Add the potatoes, carrots, celery, and the tomatoes, and bring to a simmer on top of the stove. Cook, uncovered, stirring occasionally, until the liquid thickens and the vegetables are tender, about 1 hour. Remove and discard the herb bundle. Stir in the vinegar and season with salt and pepper, to taste. Divide among bowls and serve immediately.
Read more at:
|Posted by Riverview Chiropractic on February 15, 2016 at 5:30 PM|
Roasted Tomato, Kale and Sausage Soup
2 tablespoons neutral oil (like grapeseed)
20 ounces fresh (uncooked) Italian-style turkey or pork sausage
2 medium yellow onions small dice
kosher salt and Freshly ground black pepper
4 celery stalks small dice
8 garlic cloves thinly slided
1 teaspoon crushed red pepper flakes
1 cup dry white wine such as a Sauvignon Blanc
4 cups low-sodium vegetable broth, chicken broth, or water
1 (14 ounce) can diced fire-roasted tomatoes
2 cups water
12 ounces small red or buttercream potatoes cut into 1-inch pieces
Piece of Parmigiano-Reggiano cheese rind plus cheese for garnish (optional)
4 ounces kale stemmed and thinly sliced
Heat the oil in a large, heavy-bottomed Dutch oven or pot over medium heat. When it shimmers, add the sausage and cook, turning occasionally, until well browned all over, about 8 minutes. Remove to a plate and set aside.
Return the pan to medium-low heat, add the onion, season with salt and pepper, and cook, stirring occasionally, until golden brown, about 3 minutes. Stir in the celery, garlic, and red pepper flakes and cook until the celery just starts to soften, another 3 minutes. Add the wine and stir with a wooden spoon, scraping up any browned bits on the bottom of the pan and cook until the alcohol smell is gone, about 2 minutes.
Add the broth, tomatoes and their liquid, water, potatoes, and cheese rind (if using) and bring to a boil over high heat. the potatoes, the tomatoes, their juices, and broth and bring to a boil. When the soup boils, reduce the heat to low, partially cover and cook until the potatoes are knife tender, about 15 minutes.
Slice the reserved sausage into 1/2-inch rounds then add it and the kale to the pot. Cook until the sausage is heated through and the kale is wilted, about 5 minutes. Taste, adjust seasoning, grate cheese over the top, as desired, and serve.
|Posted by Riverview Chiropractic on January 15, 2016 at 9:10 AM|
Slow Cooker Chicken Parmesan Soup
Prep time: 20 minutes
3 garlic cloves, minced
1 green bell pepper, chopped
1 can (14.5 ounces) crushed tomatoes
1/2 pound boneless, skinless chicken breasts
3 cups less-sodium chicken broth
1/3 cup chopped white onion
1/3 cup shredded Parmesan cheese, plus extra for garnish
1 tablespoon chopped fresh basil
2 teaspoons chopped fresh oregano
1/8 teaspoon red pepper flakes
4 ounces gemelli or penne pasta
Chopped fresh basil or parsley, for garnish
1. In slow cooker, stir together garlic, bell pepper, crushed tomatoes, chicken, broth, onion, 1/3 cup cheese, basil, oregano and red pepper flakes. Cook on high 3-1/2 hours or on low 7 hours.
2. Transfer chicken breasts to cutting board and coarsely shred; return to slow cooker. Stir in pasta. Cook on high 30 minutes longer or until pasta is cooked al dente.
3. Serve garnished with extra Parmesan cheese and chopped basil or parsley.
|Posted by Riverview Chiropractic on December 12, 2015 at 10:45 AM|
ROASTED WINTER VEGETABLES
1 pound carrots, peeled
1 pound parsnips, peeled
1 large sweet potato, peeled
1 small butternut squash, peeled and seeded (about 2 pounds)
3 tablespoons good olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons chopped flat-leaf parsley
* Preheat the oven to 425 degrees F.
* Cut the carrots, parsnips, sweet potato, and butternut squash in 1 to 1 1/4-inch cubes. All the vegetables will shrink while baking, so don't cut them too small.
* Place all the cut vegetables in a single layer on 2 baking sheets. Drizzle them with olive oil, salt, and pepper. Toss well. Bake for 25 to 35 minutes, until all the vegetables are tender, turning once with a metal spatula.
* Sprinkle with parsley, season to taste, and serve hot.
|Posted by Riverview Chiropractic on November 15, 2015 at 3:55 PM|
1 eggplant, about 8 ounces and 9-10 inches long
about 1 T salt, for drawing water out of eggplant
about 2 T olive oil, for brushing eggplant before roasting
about 2 tsp. dried Italian seasoning, for sprinkling on eggplant before roasting
your favorite pizza or pasta sauce
about 1 cup freshly grated Parmesan
about 1 cup finely grated mozzarella blend
other favorite pizza toppings
hot red pepper flakes for sprinkling finished pizza (optional)
▪ Cut off both ends of the eggplant; then cut it into 3/4 inch thick slices (trying to make them the same thickness)
▪ Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt. Let the eggplant sit with the salt on it for about 30 minutes to draw out the liquid. After the eggplant sits for 15 minutes, turn on the oven to 375F.
▪ After 30 minutes, wipe the eggplant dry with paper towels (this also removes most of the salt.)
▪ Spray a roasting sheet with olive oil or non-stick spray, lay eggplant slices on, brush the tops of the eggplant with olive oil, and sprinkle with dried Italian seasoning.
▪ Roast the eggplant about 25 minutes, but "not so long that the slices become mushy and lose their shape".
▪ While the eggplant roasts, combined freshly grated parmesan and mozzarella blend.
▪ After 25 minutes or when eggplant pieces are done, remove eggplant from the oven and turn oven setting to broil.
▪ Spread a few tablespoons of sauce on the top of each eggplant slice, and top with cheese and other toppings.
▪ Put pizzas under the broiler until the cheese is melted and slightly browned.
▪ Serve hot, with red pepper flakes to sprinkle on pizza if desired.