Chicken Curry Salad/ How to poach chicken

I adore chicken salad.  I especially adore curry chicken salad!  My favorite way to make chicken for salad is poached chicken, which renders the chicken especially tender.
 

Poached Chicken:

4 boneless chicken breasts

3 C water

1 tsp. Organic Better Than Bouillon chicken base

1/2 tsp. sea salt

Bring water and seasonings to a boil.  Gently add chicken breasts, and lower heat to low, where just barely a bubble or 2 pop up as it poaches.  Cook about 10 minutes.  Take off the heat and cover, and let stand another 10-15 minutes.  This makes perfectly poached chicken!

You can use plain water, but seasoned water is just so much better!   I save the broth that is left to use at a later date.  The poaching liquid is indeed a broth that would work nicely in making rice, or soup, or whatever.

Chicken Curry Salad:

4 chicken breasts (cubed, or shredded, I like cubed.)

1 1/2 C mayonaise

1 stalk celery chopped fine

1 small onion chopped fine

2 cloves garlic chopped fine or pressed  ( I like pressed.)

1 C raisins  ( I used purple today, but prefer golden in this salad.)

1 C chopped walnuts or pecans

2 tsp. curry powder

pinch of salt or to taste

Blend the mayo and the seasonings to make the dressing.  Add all of the other ingredients and mix until well blended.   Refridgerate at least an hour or overnight.  This is a taste explosion!

There are so many ways you could adjust this to your tastes.  You can add cubed apples or halved grapes in lieu of the raisins.  You can use any kind of nut you like.  I've used cashews, pecans, slivered almonds, and walnuts here.  This is an easy delicious way to use leftover chicken!

I like to make the day ahead, as it tastes so much better the next day, after all of the flavors can meld.  This makes a great sandwich, or served over a bed of lettuce.  Today I served the salad on toasted bread with avocado.  This sandwich really ROCKED!  Yum!

Enjoy!

Yours in health,

Natalie

Examples of healthy cold lunches

My daughters eat cold lunches most often at school.  Although I do not consider hot lunches to be healthy, we do have an agreement... We look through the lunch menu for that month, and highlight what is a possible lunch.  If I say yes to that lunch, they agree to eat raw fruits and veggies from the salad bar.
When Madeline was in kindergarten, I didn't allow her to have one hot lunch.  I had no idea how important it was to her, to try the hot lunch.  In first grade, she sat me down to discuss hot lunches.  She said "couldn't I just have a couple lunches a month?  Lunches that aren't the worst?"  " You know Mom, it wouldn't kill me".  My little first grader was right... it wouldn't kill her, and it was so important to her, to be more like her peers.  I didn't realize just how important it is to fit it, and to be like your peers.  Madeline already struggled being different with her dairy allergy.  We came to an agreement that has worked.

Madeline is now in 5th grade, and knows more about nutrition, and healthy foods, than most adults.  Julia is in 3rd grade, and is by nature is a healthy eater, and deeply defends why we all need to eat healthy foods.  Julia has had the luxury of being allowed to have hot lunch, even in kindergarten.  The whole "it's not fair" starts very, very early.

Today I have a simple example of pretty classic cold lunches at our house.  Today Julia is having salad, and Maddy is having a healthy PB&J.

This is and organic peanut butter from Woodman's by the label Organics.  It is organic, which means it doesn't have the pesticides, and partially hydrogenated oils that regular peanut butter has.  Peanuts are the most toxic of non organic foods, as it is the most heavily sprayed with pesticides.  Regular peanuts, and peanut butter, are literally poisonious to children under 3.  Partially hydrogenated oils, are also toxic, and cause cell death, and is linked to many diseases.  It is worth every penny to buy organic peanut butter!  It is then a super nutritious food!


As you can see, we've used an organic jelly as well.  This isn't my favorite kind.  My well intended husband picked this one up.  I prefer an all fruit organic jam or spread that is void of sugar.  This brand will work just fine, but has added sugar.  I prefer to save the sugar content for a small treat, and not in the sandwich.

The bread I used today, is both of the girls favorite!( I think it is their favorite, because it is not grainy, and is most like the bread that their peers eat.)  It is Oatmeal from Natural Ovens Bakery.  http://www.naturalovens.com/  This brand is void of corn syrup, partially hydrogenated oils, and all the bad stuff.  A bonus, is that it is local!  I love to support local companies!  I switch off between breads, and most often use sprouted grain bread.  This bread makes it much more of a treat to them.

This is Julia's lunch today!  She asked for a salad.  Julia LOVES salads!  This is a salad blend with lettuce, carrots, and purple cabbage.  I add more of the purple cabbabe.  ( We always have purple cabbage on hand, as an add to salads, stir frys, and Madeline loves it as a snack- yep I'm serious.)  I added walnuts for protein, and omega 3's, and am serving it with my homemade Honey French dressing.

Today I am sending the girls with 2 cuties, which are tangerines.  I am sending them with water, as I usually do.  Once in a blue moon, I will send them with Silk chocolate milk, or 100% juice.  For snack I am sending a frozen fruit blend that they both LOVE.  This is the Dole Wildy Nutritious Mixed Fruit.  It is a blend of pineapple, strawberries, mango, and peaches.  Frozen fruit is so easy, and delicious for snacks, and for smoothies.  I put the fruit into a leak proof tupperware, and by snack time, it is starting to thaw, and is a treat to my daughters.  I buy this HUGE 6lb. bag at Sam's Club, because of the great price!  $8.50 or so!

I do get asked a lot about what brands I use, and where I shop.  That's why I will include much of that information on my blog.  I also hear a lot, that it is expensive to eat healthy, natural, and organic.  I disagree, if you shop wisely, shop the best prices, and shop the sales.  This is one way I have contributed to my family- bargain shopping, while feeding them well.

If you have any questions, do not hesitate!

Yours in health,

Natalie

Chicken Veggie Stir Fry with Easy Oven Brown Rice

Who doesn't love a stir fry?!  My family loves a good stir fry- heck we even love a mediocre one!  Tonight I make a chicken stir fry with frozen veggies.  Sometimes I will cut all of the produce fresh... usually when we are having company.  It's not that my family isn't special- it's just the ease and hardly any prep time that makes the frozen vegetables so attractive.

There are so many great vegetable blends on the market now.  Tonight I used a Bird's Eye Broccoli Stir Fry vegetables.  It is my favorite.  It is a blend of broccoli, red peppers, onion, water chestnuts, and carrots.
For the chicken, I used boneless chicken breasts from Trader Joe's.  Not organic, but all natural.  I usually would use organic chicken, but I found this reasonably priced bag of chicken breasts and I love a bargain!

There are endless ways to make a stir fry.   It is easy, delicious, and healthy! This is what I made!

 Easy Chicken Veggie Stir Fry:

4 chicken breasts, cut into cubes
2- 16oz. bags
Bird's Eye Broccoli Stir Fry vegetables
1/2 bag of frozen chopped peppers and onions
3 cloves of crushed garlic
1 tsp. of jarred crushed ginger
1 tsp. sesame oil  (Tyling Naturals)
1/2 C of teriyaki sauce (San-J traditional Japanese)
splash of szechuan sauce (Wildtree all natural)
3 tsp. (approx.) coconut oil  (Nutiva organic cold pressed)
sesame seeds ( I used black, but optional)
  http://www.nutiva.com/coconutinfo.php

Saute crushed garlic in 1 tsp. coconut oil, for a few minutes, on medium heat.  Add cubed chicken, and cook and stir until no longer opaque.  Pour onto a plate when done.  Add 1 tsp. coconut oil, and saute the peppers and onions until cooked, about 4 minutes.  Pour onto a plate.  Add 1 tsp. of coconut oil, and add 2 bags of frozen veggies.  This will take time here folks.   I'd say around 10 minutes.  After the 10 minutes, add all ingredients back into pan, and add the teriyaki sauce, the sesame oil, and the szechuan sauce.  Cook until it is all warmed through.  I sprinkled black sesame seeds on top.  I served this over brown rice.

Easy Baked  Brown Rice:

Preheat oven to 375 degrees.  Grease a pan large enough to hold the amount of rice you desire to make.
(I used my dutch oven, that is ovenable up to 400 degrees.)

3 cups water

1 1/2 cup short grain brown rice

1 TBL organic Smart Balance buttery spread

1 tsp sea salt

Put rice into greased pan.  Bring water, Smart Balance and salt to the boil in a separate pan.  Pour over rice, stir to combine.  Cover, then bake for 1 hour.  When ready, uncover, and fluff with fork!  That's it!

I know, baked rice sounds unusual, but once you see how easy it is, this is the way you'll make it.  At least in the cold months.

There are many, many variations you could do with this rice.  You could easily double the recipe to use later in the week.  ( I did today, to use with chicken curry later.)  You could use broth or stock in lieu of the water, and add seasonings, and/or sauteed onion and garlic, to jazz up the rice.  It would be nice to jazz up the rice if you plan to use as a side dish.  The options are endless.

Enjoy!
Yours in health,
Natalie

Honey French Dressing Recipe

Salad dressings are so easy to make!  What is so great about making your own things homemade is a.) you can control the ingredients, b.) make to your own tastes, c.) it most often better than store bought, and d.) it is far more cost effective (cheaper!). 

(As I write this, Kenny Chesney is on palladia singing " I go back".  Man, I love his music- what a talented song writer...)

I keep a stocked pantry ( I'd show you, but I have to clean and straighten it first) which is key to making any kind of dressing, at any time.
I remember years ago, when we'd go to many last minute pot lucks in our neighborhood. Our friends would find it so amazing that I could just run home, and put something together and return without going to the store.  I was known then for my salads, and dressings... because I always had the fixin's on hand!

Anywho, this is a family favorite, honey french dressing.  My daughter Julia's very favorite.  This is a recipe that appeals to most, because it tastes very much like bottled dressing.  I usually don't measure- again I am forced to use measuring utensils so I can share!  This is not only very tasty, but literally healthy

Natalie's Natural Honey French Salad Dressing:

1 cup olive oil  (365 cold pressed olive oil)

1/4 cup apple cider vinegar ( I prefer Bragg's Apple Cider Vinegar)

1/4 cup honey  ( I use raw and local)

1/4 cup  organic ketchup  (Trader Joe's)

1/8 tsp. worcestershire  (Annie's Naturals organic)

small squeeze of mustard  (  I used yellow today)

1 tsp. paprika  ( The Spice House)

1 tsp. Pampered Chef Onion Onion  (I usually use a shallot)

3 drops of tabasco

2 cloves of garlic

All the the ingredients into a blender except the olive oil.  Blend well.  Slowly pour olive oil in a stream as the blender is running.  Blend until thickened.  Chill for an hour for best flavor.  As you can see, I put it in a Good Season's Italian bottle- since I no longer use it for that dressing- and it is the perfect size for my recipes.  I bought an extra bottle at Goodwill! 

Any dressings can be shaken in a jar instead of blending in a blender, but I love how creamy and thick the blender makes the oils.  If you shake this recipe, make sure to crush or grate garlic first.

* I have used tomato paste in lieu of the ketchup, and is my preference.  But, ketchup is just easier.

* Bragg's Apple Cider vinegar is what I use most for dressings.  You could use any vinegar here.  The best flavor match would be red wine vinegar.  I use Bragg's most often because it is so very healthy, and RAW.

*  Raw Honey is a natural sugar, but I consider it a miracle food.  It has antibiotic properties, enzymes, micro nutrients, and is truly a super food.  Be sure to purchase an unprocessed, unheated brand of honey.

Once you try this recipe, you won't buy bottled French again... I hope:)  Enjoy!

Yours in health,

Natalie

French Press Organic Coffee, and Thai Chai Tea

My drink of of choice in the a.m. is coffee! There are different opinions from experts about how healthy coffee is... I cling to the fact that coffee DOES have antioxidants, and other healthy properites, as I am just not ready to give it up!  I love the smell, the taste and the whole ceremony of morning coffee.  Then the little pick-me-up is an added perk!
Usually I simply brew a 4 cup pot of coffee, but my favorite way to have coffee, is by French Press. This is by far the best cup of coffee you can have.

A French Press is very easy to use. A press normally requires a course ground, but I just use the coffee I grind at the grocery store, for automatic makers. ( I find the best price on organic coffee at Woodman's.)  Because I don't use the course grind, there is a bit of sedament in the coffee towards the end of the cup, but I don't mind. I also LOVE strong coffee so I add more coffee that is recommended on the package. Try this way of brewing coffee, and you'll fall in love with it.

I love the creamers that are available now. Silk makes wonderful soy creamers in plain, vanilla, and hazelnut! Right now, my favorite, and most healthful choice, is SO DELICIOUS coconut creamer, in vanilla and hazelnut. Enjoy! Take a look-see at their site for more information.

http://www.sodeliciousdairyfree.com/


MY french press coffee:

4 cups cold water brought to the boil
1/4 cup organic ground coffee

Add your coffee grounds to the press, add the hot water, (bring it off the boil, and allow it to stop bubbling). Put the top of the press, just to the top of the water/coffee line. Wait approx 4 minutes. Warm your cup/ mug with hot water to take the chill out of the cup. After 4 minutes, welcome to the perfect cup of coffee!

My daughters drink of choice in the morning is Chai! There are so many wonderful teas on the market, and we have tried most of them. This morning I am featuring Celestial Seasonings decaf sweet coconut thai chai.
This is one of the best chai teas you can find. It is decaf, so perfect for kids, and those sensitive to caffeine. This chai has everything you could hope for in a chai. It has Rooibos, (a red tea from Africa, that is even HEALTHIER than green tea), decaf black tea, cinnamon, ginger, coconut, cardamom, nutmeg, paprika, black pepper, and chinese star of anise! All of that yum, health, herbs, spices, antioxidants, and all over warming properites in one tea bag!  http://www.celestialseasonings.com/

Chai tea infusion: (for one cup)

To make any tea, you should make an infusion. This is simply covering your brewing tea, to capture all of it's healing properties. As not to allow anything to escape in the steam.

Bring more than a cup of water to the boil. Take it off the heat. Put a tea bag in a cup or mug. (If you use a mug, 2 tea bags would be better.) Cover with a plate or bowl. Allow to brew for at least 4 minutes. Press out tea bag, and discard. Add soy or coconut creamer to taste. I also add raw honey in the tea for my daughters, as they like it a bit sweeter.

That's it! Chai that is far cheaper than what you can buy at the store, and far healthier. Enjoy!

Yours in health,

Natalie

Healthy French Toast... YUM!

French toast is a staple breakfast in my house. My 2 daughters just love it! I have swapped out any regular/unhealthy/refined/dairy for all really healthy stuff! I usually don't measure unless I am baking, but for this recipe, I used measuring utensils for once!

Healthy French Toast:

12 slices sprouted grain bread (Cybro's)
6 organic eggs (Organic Valley)
3/4 Coconut milk (SO Delicious, vanilla)
1 tsp. vanilla (Trader Joe's Bourbon Vanilla)
1 tsp. ground cinnamon
sea salt
Coconut oil
Earth Balance/ Smart Balance
100% Pure Maple Syrup (Klebenow's Sugar Bush)

Heat pan or griddle, and coat well with coconut oil. (Or other cold pressed oil.) Mix eggs and coconut milk (or other nondairy milk) blend well. Add cinnamon, vanilla, and pinch of sea salt, blend well.
Dip each piece of bread into mixture, and turn over so both sides are well coated. Place on heated pan or griddle, no more than medium heat, for a few mintues each side, or until golden brown. Top with buttery spread and syrup. Enjoy!

* Left overs can be put in the fridge, and toasted in the toaster when needed!

* I like to leave out a small amount of the Earth Balance and syrup overnight when I know I will use it in the morning. So it is room temp, and won't cool the french toast when used. Or, you can make it really special, and warm them on the stove before serving!

INGREDIENTS:

Eggs: Organic eggs, which is all I use. The expense is more than worth it. Eggs are a very healthy food, despite misinformation about cholesterol. I would serve some form of eggs daily, but I stick to every other, to help prevent an allergy to them. Organic eggs are void of all of the bad stuff in regular eggs, i.e. pesticides, antibiotics, hormones, animal feed, and so on. A regular egg is a chemical cocktail- and the lower price tag, has a huge price tag for your health. You and your family are worth using organic.

Coconut Milk: There are many options on the market now for nondairy milks. It is a dream come true! 11 years ago, the selection was small, and only available at Health Food stores. Despite what we all have been taught, dairy is not healthy for the human body. Most humans are allergic/sensitive to dairy, and at the very least, milk causes inflammation in every human.

Coconut milk is one of the newest options at the store. I am thrilled! This is truly the healthiest of all 'milks' available! Coconut milk has medium chained fatty acids that are so important. Our bodies use this fat as a preferred source of energy. Two of the primary medium chained fatty acids are lauric and capric acids, that are known to support the immune system, as well as being anti-viral and anti-fungal, and super nutritious in it's properites!

Sprouted grain bread: Sprouted grain breads are a flourless, super nutritious bread, that is easily digested. It is more like having a vegetable than a 'bread'! The grains are 'sprouted' instead of refined, which removes all that is healthy about the grain. The grain is treated like a seed, sprouted, then made into a nutritious bread! All of the enzymes and nutrients stay in tact.

Vanilla Extract: Use a high quality vanilla, that is natural, and void of corn syrup.

Coconut oil: This is my preferred oil for frying with. I use this oil in the pan for cooking the french toast. It is an easy way to add this important fat to the diet. It has a very high smoke point, which makes is great for frying. (However, with all frying, you should never go higher than a medium heat. As not to denature whatever oil you are using, and to preserve more nutrients in the food you are cooking.) Coconut oil doesn't oxidize during cooking like most oils. Coconut oil is rich in the fatty acids that I mentioned earlier in coconut milk, only much more of these essential fats!

Earth Balance: This is a buttery, dairy free spread. I use this in lieu of butter to spread on top of the warm french toast. It is an excellent source of ALA Omega 3 fatty acid, and has no trans fat! What is also important here, is that it is made with COLD-PRESSED oils. Which means they are not chemically processed. Today I used Earth Balance-soy free. Usually I use Organic Smart Balance. Both made by the same company.

Pure Maple Syrup: I always use 100% pure maple syrup. The so-called syrups on the market, and nothing more than corn syrup and artificial flavoring. Corn syrup is very dangerous to your health for many reasons, is a cheap, chemically processed sweetener, that is worse for you then sugar. Artificial flavors are proven to be unhealthy in so many ways. Maple syrup is a natural sugar, that we use sparingly.


Happy Cooking!
Yours in health,
Natalie