Oven Chicken Meatballs

Oven Chicken Meatballs

Print Recipe
Oven Chicken Meatballs
Course Main Dish
Servings
servings
Course Main Dish
Servings
servings
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, mix together the first 11 ingredients (ground chicken through the egg). With a small scoop, scoop out the mixture onto a parchment lined sheet pan.
  3. Bake the meatballs in the oven for 15 minutes. Then pour over the tomato sauce and sprinkle over the Parmesan cheese. Return the meatballs to the oven and bake for 5-7 minutes more, or until the meatballs are cooked through and the sauce is bubbling.
  4. Remove from the oven and let rest at least 5 minutes before serving.
Quinoa: Gluten-free “grain” or is it a seed?

Quinoa: Gluten-free “grain” or is it a seed?

Quinoa is a seed that’s been around forever, though with the popularity it’s gained in recent years, you’d think it was a new invention. Quinoa has an amazing nutritional profile. This seed is gluten free, high in protein and rich in health-supportive fats.

Quinoa is full of vitamins, fiber and antioxidants. It can lower your cholesterol, and it’s easy to digest.

Easy to eat, easy to cook and easy to digest, there’s much to love about quinoa.

There is a debate in the nutrition world about whether quinoa is Paleo, and I say that if it doesn’t cause you any discomfort, you go ahead and eat it. Do keep in mind, though, that though quinoa is a more nutritious option than a lot of foods, it is carb heavy, so practice good portion control.

Shop for organic, fair-trade quinoa so you know that farmers in South America are getting a fair price for their crop.

 

Now, it’s time for your Trick:

You can find quinoa in beige, orange, purple, green and almost every color in between. Beige is the tastiest; red is the healthiest!

 

Your Tip:

Always rinse your quinoa before cooking it. Quinoa has a bitter coating that must be rinsed off before you prepare it. Otherwise, it won’t taste very good. (You should also remember to drain your quinoa after cooking and let it rest for a few minutes.)

 

And your Recipe:

Print Recipe
Oven Chicken Meatballs
Course Main Dish
Servings
servings
Course Main Dish
Servings
servings
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, mix together the first 11 ingredients (ground chicken through the egg). With a small scoop, scoop out the mixture onto a parchment lined sheet pan.
  3. Bake the meatballs in the oven for 15 minutes. Then pour over the tomato sauce and sprinkle over the Parmesan cheese. Return the meatballs to the oven and bake for 5-7 minutes more, or until the meatballs are cooked through and the sauce is bubbling.
  4. Remove from the oven and let rest at least 5 minutes before serving.

Corona-no-no Virus for Me

Are you scared yet?

According to hysterical media reports, the coronavirus has been one of the biggest health threats in history, even though it has only been in the news for a few weeks.  The international markets are collapsing under the threat, governments around the globe are taking drastic measures to contain it, and the public is getting bounced around by conflicting stories coming from the professional medical community and the politicians in charge who seem more concerned with the election than public safety.

I call it as I see it.

 

So, are we at risk of catching this new coronavirus?  

Sure, just like the annual flu or a common cold, coronavirus 19 (the number lets you know the year it was discovered) is quite contagious.

Is it inevitable that this new virus will spread?

Sure, viruses spread, that’s just a fact of life.

Will we all be infected and die as a result?

Nope, not by a long shot.

We don’t know if that person in line at the store two weeks ago was coughing because of a cold, a virus or because of their smoking habit. Did someone sneeze on the elevator panel shortly before we pushed the button for our floor? Did we open a door that someone contaminated had touched?

These are daily possibilities we have always faced, and while most of the time it is a non-issue for us, the recent news makes us more aware of the possibility of viral threats and how to avoid them.

Since there is a fairly long gestation period for this particular virus (now known as COVID-19), taking weeks to show itself in its victims, the only people who are completely worry-free from  having the coronavirus (or the flu or any other virus really) already are those who have been in solitary confinement for the last month, completely isolated from all other humans and infected animals–the likely origin of this virus.

Still, the odds of anyone being infected today are quite small, and there are easy steps we can all take to protect ourselves, so let’s focus on what we do know and limit the fears from what we don’t.

While information about this new coronavirus is still coming in, we already know that it can be transmitted the same way other viruses are, by close human contact and airborne particles from coughing and sneezing.

Touching a contaminated surface and then touching our face, nose, eyes can transmit the virus, especially since we do such actions over 90 times a day on average.

Therefore:

  • Washing our hands regularly with hot, soapy water throughout the day will be a huge deterrent. Wash them for 20 seconds, sing the birthday song twice.
  • Limit your activities outside of your home.  Avoid public assemblies, public restrooms, airplanes, public transport, etc.  While some of these are unavoidable, limit them when you can.
  • Cover your coughs and sneezes to protect others around you in case you are infected, even if it is just a common cold.  If you use a tissue, dispose of it immediately. If you don’t have a tissue, use your elbow to cover your sneeze, not your hand.
  • Clean all of your “high-touch” surfaces in the home, including door knobs, keyboards, counter-tops, bathroom faucets, etc. with a rubbing alcohol. That’s the active ingredient in hand sanitizer by the way–hard to find these days (plus it has issues of it’s own and disrupts the microbiome with a carcinogenic ingredient, triclosan. Research says that regular soap and water is just as a effective, FYI)
  • If you have a fever, cough, or breathing problem, call your doctor immediately.
  • If you are feeling sick, for heaven’s sake, stay home!

 

The Best Defense is a Strong Immune System

Taking steps to protect yourself and to limit the spread of any virus is simple. And the best defense of course is to have a strong immune system.

The most at-risk victims of most viruses are those with compromised immune systems and with prior issues and chronic conditions.

BUT there is plenty you can do to give your immune system a boost:

  • Get Plenty of Sleep – We are a sleep deprived nation with too many distractions, screens, and pressures of work and life in general bombarding us daily.  6-8 hours of uninterrupted sleep goes a long way to keeping your body strong and healthy.
  • Don’t smoke – COVID-19 is a respiratory virus. Now is a good time to quit!
  • Eat a diet high in fruits and vegetables.  An apple a day and all that… also, blueberries, dark chocolate, turmeric, broccoli, ginger, sweet potatoes, garlic, green tea (our Wise Women’s Tea is fabulous), eggs, bell peppers, spinach, almonds, sunflower seeds, mushrooms and oily fish. Eat the best quality stuff you can–organic, pastured, grass fed, wild fish, etc.
  • If you drink alcohol, do it in moderation if at all. Take milk thistle (for your liver) if you drink.
  • Exercise – Regular exercise mobilizes the T cells, a type of white blood cell which guards the body against infection.
  • Get out in the sun!  10-15 minutes of walking in the sun will boost your Vitamin D levels and reduce the risk of respiratory problems.
  • Wash your hands regularly (see above) and cook your meats thoroughly to avoid pathogens.
  • Take vitamin supplements if your diet is lacking.  Vitamins A, B’s, C, D and E really boost your immune system and are readily available in many of the foods listed above.  Learn your ABC’s! (and D-E)
  • Herbs – AHCC, echinacea, elderberry, andrographis and astragalus can help reduce the duration and severity of illness and provide nutrients for a strong immune system.
  • Stay hydrated – an ounce of water for every 2 pounds you weigh is a good measure to help your body eliminate toxins and other bacteria that may cause illness. (Example, if you weigh 170 pounds, you should drink 85 ounces of water.)
  • Reduce Stress – Easier said than done for a lot of people, but try yoga, meditation, or just positive thoughts throughout the day.  Taking an afternoon break for a cup of hot Wise Women’s Tea is a great antioxidant and immune booster.
  • Avoid touching your eyes, nose, and mouth if your hands are not clean.  Washing your hands regularly goes a long way in reducing the spread of all viruses.

When all is said and done, this new coronavirus will no doubt spread and infect a lot of people, but that doesn’t need to include you if you take proactive steps to protect yourself and your loved ones.

 

Oh, and here’s a recipe for homemade hand sanitizer:

Combine in a bowl:
⅔-cup rubbing alcohol (99% isopropyl alcohol)
⅓-cup aloe vera gel

Stir well with a wire whisk. Decant into a clean soap or pump bottle. You can buy little pump bottles on Amazon.

Turkey Saltimbocca

Turkey Saltimbocca

Print Recipe
Turkey Saltimbocca
Course Main Dish
Servings
servings
Ingredients
Course Main Dish
Servings
servings
Ingredients
Instructions
  1. Place turkey between two pieces of parchment paper. Using a mallet or rolling pin, pound the turkey breast to a thickness of about 1/2 to 1 inch, then remove top piece of parchment.
  2. Starting in the center of the turkey, cover with Proscuitto, leaving a border or edge of about 1 inch on all sides that is ham-free.
  3. Sprinkle with sage and salt and pepper to taste.
  4. Starting on the shortest side of the flattened turkey, roll it up jelly roll style into a tube or cigar-shaped log and tie it with string in about 3 or 4 places to hold the roll in place.
  5. Pour wine and broth into slow cooker, then carefully lower turkey log on top.
  6. Cover and cook on low heat setting for 5 to 6 hours.
  7. Remove turkey from slow cooker and let sit for about 5 minutes before slicing.
Slow Roasted Beef and Crispy Greens

Slow Roasted Beef and Crispy Greens

Print Recipe
Slow Roasted Beef and Crispy Greens
Course Main Dish
Cuisine Keto, Paleo
Prep Time 15 minutes
Cook Time 5-8 hours
Servings
servings
Ingredients
Course Main Dish
Cuisine Keto, Paleo
Prep Time 15 minutes
Cook Time 5-8 hours
Servings
servings
Ingredients
Instructions
  1. Season the beef with salt and pepper, thyme and parsley.
  2. Heat 2 tablespoons coconut oil in a large skillet over high heat.
  3. Sear beef for 2 minutes on each side then place in a large crock cooker. In a medium bowl mix the next 4 ingredients (garlic through broth).
  4. Pour sauce over the beef and cover.
  5. Cook on LOW for 5 to 8 hours, until beef is very tender and light pink in the center. Let cool for 15 minutes.
  6. Preheat oven to 450 degrees.
  7. In a large bowl toss the kale, collards and bacon with the remaining coconut oil and salt and pepper to taste.
  8. Pour greens onto a rimmed baking sheet and cook for 10 to 15 minutes, until leaves are crispy, stirring occasionally.
  9. Shred beef with two forks and serve with crispy greens.

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