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This is the last of the great recipes posted in The Guardian, Eat Well For Less. Click here for the full article.
One pot and you’re good to go. The braised, browned and caramelised meat intensifies and spreads the meaty flavour allowing you to sneak in plenty of protective fibre and veg. Quinoa? Because it’s not that fancy any more and with its low glycaemic index it’s better than eating refined carbs.
Serves 4–6 (good to make a big batch, you’ll want the extra)
chicken 8 skinless, boneless thighs
extra-virgin olive oil
onions 2 large
leek 1 large (or add a third onion)
garlic 6 cloves
ginger a thumb-sized piece
chillies 4 red or green (seeds out for a milder version)
tomato puree 2 large tbsp
honey 1 tbsp
soy sauce 6 tbsp
star anise 1
chestnut mushrooms 2 handfuls
Chinese leaf cabbage ½ a head
quinoa 50g per person
spring onions 4, chopped
Use a heavy cast-iron dish in an oven (preheated to 160C/ gas mark 3) for the best, slow-cooked meltiness. You can also just simmer on the hob.
Roughly chop the chicken into large strips and brown over a high heat with a splash of olive oil. Don’t overcrowd the pan and if necessary brown the chicken in two batches. Stir occasionally but you are aiming to get some crispy caramelised bits on the edges and bottom of the pan to add umami intensity to the dish.
Peel, half and roughly chop the onions into large strips. Do the same with the leek and wash thoroughly to get rid of any muddy bits in the layers. Add to the pan with the browned chicken and start to soften.
Peel and roughly chop the garlic and ginger together with the chillies. Leave the seeds in if you like spice or remove if you prefer perfumed warmth. Add to the pan with the tomato puree. Cook together for another couple of minutes.
Now add the honey, soy sauce, star anise and enough cold water to barely cover (around 2 glasses usually). Bring to a simmer and scrape around the bottom of the pan to dislodge any crispy bits. Place in your preheated oven to slow cook and braise for the next 2 hours.
After 2 hours remove, stir and check the hot pot. You should have a reduced, intensely umami-flavoured sauce. You want this to be strong because it will become diluted by the water in the additional veg. Now add your washed and sliced mushrooms and Chinese cabbage. Return to the oven for another hour.
Towards the end, boil the quinoa separately until the seeds open. Drain and then add straight into the hot pot and stir together. Fish out the star anise and taste for final seasoning – add a final splash of soy sauce if you like. Garnish with finely chopped spring onion for a fresh finish.
This looks delicious!
Thanks to Calmful Living for sharing… see article here
This Vegan Superfood Detox Salad is a great way to reset your body and get back on track with healthier eating habits. Loaded with complete plant-based protein and healthy omega-3 fats, and topped with a zesty cashew-cilantro dressing, this recipe is perfect for an easy lunch or quick weeknight dinner.
Prep time: 10 mins
Cooking time: 25 mins
1 cup quinoa
2 cups vegetable broth or water
1 can garbanzo beans (or 2 cups cooked garbanzo beans)
2 cups mixed berries
5 ounces arugula
2 tablespoons hemp seeds
Sea salt and black pepper, to taste
⅓ cup cashews
½ cup water
3 tablespoons chopped cilantro
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
¼ teaspoon sea salt
From The Doctor will see you now”, link here…
The rate of heart disease in the U.S. has declined steadily over the last 40 years. But even though heart attacks are uncommon in young women, the rate for deaths in women 35 to 44 years of age has remained about the same. Researchers wondered if this could be explained by certain lifestyle choices and set out to test their theory.
What they found is that young women — and presumably men — can avoid many heart problems simply by developing six healthy lifestyle habits that greatly reduce the risk of having a heart attack or developing a risk factor for heart disease as they get older.
Up to 75 percent of heart attacks that occur in women could be prevented had they followed healthy lifestyle practices, the study found. Even those women with a diagnosed risk factor for heart disease who adhered to at least four of the healthy practices had a lower risk of developing the disease.
Researchers defined the six healthy lifestyle practices as:
The study followed nearly 70,000 women for 20 years who were, on average, 37 years old at the beginning of the study. During the course of the study, 456 women had heart attacks, and over 31,000 women were diagnosed with at least one risk factor for heart disease.
The women in the study who practiced all six healthy habits had a 92 percent lower risk of having a heart attack and were 66 percent less likely to develop a risk factor for heart disease, such as type 2 diabetes, hypertension, or high cholesterol, compared to women who ignored the six healthy habits.
Those women who were diagnosed with a risk factor, yet who practiced at least four of the healthy practices, had a markedly lower risk of developing heart disease as they got older, compared to those who didn’t adhere to any of the practices.
Looking at the healthy practices independently, exercise, not smoking, healthy diet, and lower BMI each were associated with a lower risk of heart disease, and women who consumed one drink a day had the lowest risk, compared to those who didn’t consume any alcohol or those who consumed a larger amount.
A surprise finding was that 140 of the 456 women who suffered heart attacks during the study had a normal body mass index or BMI meaning that a healthy weight isn’t necessarily a protective factor. Their lack of exercise, unhealthy diets, and smoking status are factors that may well have contributed to their heart problems.
Lifestyle plays a huge role in a person’s risk of developing heart disease, and lifestyle changes are often the first recommended intervention when someone is diagnosed with a risk factor. Unfortunately, more often than not, people don’t decide to make changes to their lifestyle until after a coronary event has occurred.
The study sends an important message to young women (men, too). The time to establish healthy habits is early in life — in your 20s. Waiting until something happens to decide to “get healthy” can be a gamble that may not pay off.
The study is published in the Journal of the American College of Cardiology.
Spring has sprung! Time to honor the underutilized veg, rhubarb.
From Eating Well, link here…