Blog Archives

Hearty Beef Stew

The secret to this full-bodied stew’s incredibly rich flavor is in browning the beef and de-glazing with red wine to scrape up all the tasty tidbits. Double-down on flavor—and nutrients!—by using homemade stock instead of store-bought, and you made yourself the perfect winter meal. Key Nutrients: Vitamin A, vitamin B12, vitamin B3, omega-3 fats, vitamin B6, biotin, selenium, zinc, potassium, copper Prep time: 15 minutes Cook time: 90 minutes Yield: 8 servings   Ingredients: 2 pounds organic stew beef, cubed … Read More

There’s nothing like a warm breakfast in the cooler months. This hearty oatmeal delivers a tasty dose of whole grains and soluble fiber, while the chia seeds add brain-boosting omega-3 fatty acids and bone-building calcium. The walnuts provide additional omega-3 fatty acids, protein, and iron. Key Nutrients: omega-3 fatty acids, fiber, protein, iron, calcium, magnesium   Prep time: 5 minutes Cook time: 10 minutes Yield: 5 cups   Ingredients: 3 ½ cups filtered water 2 cups of old fashioned oats … Read More

Ch-Ch-Ch-Chia Seeds

Long before the Chia Pet became the ubiquitous novelty gift, chia seeds were a staple food in the Mayan and Aztec diets. These tiny black and white seeds from the Salvia hispanica plant are primarily grown in Mexico and South America. Chia actually got its name from the Mayan word for “strength.” These little seeds pack a hearty nutritional punch. One ounce (about two tablespoons) contains 137 calories, 9g fat, 4g of protein, and a whopping 11g of fiber.  While … Read More

Foods Your Heart Loves

In the spirit of Valentine’s Day and all things sweetheart, we thought it would be a good idea to be sweet to our hearts, and focus on the foods that make our actual hearts sing with happiness. So, in no particular order, I present to you the top ten heart healthy foods. Move over, heart-shaped box of chocolates. Hello, lox-and-avocado wrap! 1. Salmon With loads of omega-3 fatty acids—a type of unsaturated fat—fatty fish like salmon, mackerel, tuna, and herring … Read More

Walnuts and dill add protein, fiber, omega-3 fats, calcium, magnesium and more to this aromatic chicken and rice dish. Since everything is made in one skillet, it also means clean up is a cinch. To make this even easier, you can use leftover chicken as a substitute for browning fresh chicken thighs; just shred cold and add in at the end. KEYWORDS: chicken, rice, protein, fiber, omega-3 fatty acids, calcium, magnesium Yield: 4 Time: 45 minutes  Ingredients: 5 boneless, skinless chicken … Read More