Healthy Recipes

Chicken Feet Stock

Place 6-8 chicken feet (Asian market or Whole Foods by Special Order) in a muslin or cheesecloth bag or some other system.

Place herbs if you decide to use them, also in the bag

Place a whole chicken in the pot and the bag of 6-8 chicken feet and cook over a low setting for 12 – 24 hours. You can add any other beef bones or vegetables you obtain as well.

Fill pot with water an inch or more above the “stuff” inside or just use 4 quarts of water…depends on what “Stuff” you use…some stuff will just float…

Cook on lowest setting all night long and as long as convenient the next day (try for 24 hours..) Remove “stuff” and strain the liquid into containers. Freeze what you will not eat in the next 5 days. You can then use this as the base for your miso soup or for any other purpose….sooooo healthy!

And I recommend…

The best pro-biotic source if you are not allergic to soy:

Miso soup – buy fresh miso from the cold section of the market (not the dry packaged stuff)…start with ½ tsp and work your way up to one tsp per day in soup ( great for breakfast). Dissolve in hot (not boiling) liquid.

Cowboy Caviar (anti inflammatory version)

Ingredients:

2 avocados

½ bunch of green onions or fresh chives

1 bunch of fresh cilantro leaves

10-15 mint leaves minced

1 cup of papaya, cubed (could use mango or pineapple instead)

1-3 cans of beans, any variety

1 cup of chopped fresh greens (any variety)

Dressing:

  • ¼ cup olive oil or any nut or seed oil (sunflower, raw sesame, walnut, etc)
  • ¼ cup rice vinegar (or apple cider vinegar for even more alkalizing effect)
  • Salt  & pepper to taste

Chop and combine all ingredients except avocado, cover with dressing and chill until serving time. Add chopped avocado on top when ready top serve.

Variations:

You can also add chicken and make a lunch time meal out of it.

You can also add fresh parsley leaves which are very alkalizing and nutrient dense.

You can use it as a salsa, especially if you chop more finely.

It is delicious with roasted frozen corn instead of the fruit but corn is an issue for many people with chronic inflammatory conditions.

You can add, subtract or change any of the fresh vegetables. The key is the dressing with the beans and fresh produce. It really is that simple!

Nut Butter Bars

(Taken from The Primal Blueprint Cookbook: Primal, Low Carb, Paleo, Grain-Free, Dairy-Free, and Gluten-Free by Mark Sisson, Jenifer Meier)

Ingredients:

1 c. Hazel nuts

1 c. Slivered almonds

1  1/2  c. Peacans

1/4 c. Nut butter

2/3 c. Shredded Coconut (unsweetened)

2/3 c. Flax meal

1  1/2  tsp. Blackstrap molasses

Optional salt

1/4 c. Coconut oil

Optional: 1/2 cup of add ins like chocolate chips or chopped dried fruit

Method:

Line an 8 x 8 pan with wax or parchment paper. Place everything but the coconut oil into a food processor and pulse to mix, then blend into a rough paste. Slowly add the liquid oil while blending. Stir in add ins if using. Press mixture into a wax paper lined 8 x 8 pan. Press 12 pecan halves in rows on top so each piece has one. Refrigerate for one hour to set. Keep refrigerated.

 

Sweet Potato and Chen Pi Cakes

(From The Chinese Herbal Cookbook, Penelope Ody)

These are grain-free, great for the holidays and I modified the original recipe to make them low glycemic as well. My modifications are in parentheses.

Ingredients:

10 grams Chen pi (I used powder, this is nothing but dried orange or tangerine peel)

3 medium sweet potatoes

2 eggs

1 egg white beaten

12 oz sugar (I used 1/2 cup of agave nectar and it was still super sweet, try even less)

5 oz ground almonds (I used almond flower)

1 tbsp lime or lemon juice

1 – 2 tbsp black seseme seeds (can be omitted)

Method:

Preheat to 400 degrees

Soak dried chen pi then chop finely (no need if using powder, can get powder from my office). Bake sweet potatoes 60 minutes, peel and mash. Reduce oven temp to 375 degrees.

Mix the 2 whole eggs, sweetener, and butter. Place mixture into a sauce pan and stir in the almonds, sweet potato mash, citrus juice, and Chen pi. Heat on low for 10 minutes until it thickens. Make sure it does not get stuck to the pan.

Turn out on floured surface, let cool, then form into plum sized balls, place on greese proof paper on a baking tray. Brush with beaten egg white and sprinkle w/ seeds. Bake in oven for 20 minutes. Serve cool.