Quick Braised Collard Greens

Quick Braised Collard Greens

Quick Braised Collard GreensIngredients:
1 Bunch of Collard Greens
½ C chicken stock or bone broth
1 T Olive Oil
1 T Apple Cider Vinegar
2 Garlic Cloves, mashed and peeled
½ teaspoon of Himalayan Salt
¼ tsp red pepper flakes

Directions:

  1. Cut the ribs out of the collard greens, stack and roll for easy ribbon slicing.
  2. In a large pot of boiling salted water cook for 5 minutes, then drain.
  3. In a large skillet heat oil over medium-low, add garlic and cook until light golden.
  4. Add the blanched collard greens into the pan, sprinkle with salt and add stock. Cook for about 10 minutes, until greens are very tender.
  5. Add Apple Cider Vinegar and pepper flakes when cooking is complete.
  6. Enjoy!

Health Benefits:

  • Collard Greens:  is a member of the cruciferous (cabbage) family. They are extremely high in vitamins and minerals, it is a great source of vitamin C.  They are also very high in dietary nitrate which promotes blood flow. They also have Omega-3, Magnesium, vitamin K and Selenium (to list only a few). Bitter greens are great for digestion as improves bile flow in the GI tract.

  • Garlic: is a member of the lily family and is a staple in so many international cuisines. It supports heart health because it is a good sources of magnesium, selenium and vitamin C. Studies have shown that garlic slows the development of atherosclerosis in some patients. It has been proven effective as a blood thinner. Garlic has also been proven to lower triglycerides.

  • Apple Cider Vinegar: is one of the most amazing ingredients around. One of its many fantastic benefits is it can lower triglyceride levels. Elevated triglyceride levels can lead to atherosclerosis. Consuming apple cider vinegar can help maintain a healthy digestive system by keeping the body’s acid/alkalinity in balance. Despite the acidity in apple cider vinegar, it has an alkaline effect on the human body and should be added to a daily diet.

Mackerel with Sizzled Garlic, Ginger and Tomatoes

Mackerel with Sizzled Garlic, Ginger and Tomatoes

Mackerel with Sizzled Garlic, Ginger and TomatoesIngredients:
2 whole mackerel, cleaned (ask fishmonger)
2 tsp sunflower oil
1 tsp grated fresh ginger
2 garlic cloves, chopped
2 tsp red chilies
1 bunch of green onions sliced
1 C cherry tomatoes sliced in half
1 tsp rice vinegar
1 T soy sauce

Directions:

  1. Heat Grill on high, then grill fish for 3-5 minutes on each side. Remove.
  2. Heat Oil in sauté pan, add ginger, garlic, onions tomatoes, chilies for 2-3 minutes.
  3. Place fish on plate and cover with onion/tomato mixture.
  4. Enjoy!

Health Benefits:

  • Mackerel: is a great source of essential fatty acids, magnesium and B2 which are all critical manage inflammation caused by Lyme disease and other autoimmune disorders. These nutrients can help support cognitive functions and suppress joint pain. Serving Mackerel with the skin will increase a daily dose of EFAs.
  • Ginger: is an ancient rhizome that has been used for thousands of years to aid gastrointestinal issues. It has over 400 compounds including oleic, capric and linoleic acids which are all essential fatty acids. It contains anti-inflammatory compounds called gingerols which support patients with multiple arthritis issues [Murray, 2005].
  • Tomatoes:  Consume only organic tomatoes to insure they are free from pesticides and antibiotics. Tomatoes are high in lycopene which is great for eye sight. They have been shown to have antioxidants which can improve oxygen in the blood. However, replace with spinach if on an elimination diet and nightshade vegetables are prohibited.

Ginger Peach Pork Loin

Ginger Peach Pork Loin

Ginger Peach Pork LoinIngredients:
Organic natural pork loin
¼ Cup honey
1 T chopped fresh rosemary
2 garlic cloves, chopped
1 tsp salt
1 T freshly grated ginger
¼ Cup peach preserves, organic
1 T Olive Oil
2 T Soy Sauce

Allow 4-6 hours for marinade (or overnight)

  1. Combine honey, rosemary, salt, ginger, peach preserves, oil and soy sauce.

  2. Salt pork loin before covering completely.

  3. Grill at 350o for 15-18 minutes, turn at 7 minutes.

  4. Enjoy

 

Health Benefits:

  • Pork:  is nutrient dense and a good source of B2, Riboflavin, which supports Lyme disease and autoimmune issues. However, it is critical to consume organic pork to ensure antibiotics and pesticides do not interfere with a clean diet. The B vitamins in pork help with inflammation flare-ups.

  • Garlic: is a true super food, it is anti-bacterial, anti-microbial, anti-inflammatory, anti-coagulant, anti-fungal, and antiseptic. Garlic also helps feed probiotics, which is important for their GI effectiveness.  It also helps protect cells because of it’s high antioxidant compounds.

  • Rosemary: Rosemary is know for it’s anti-inflammatory benefits.  It also stimulates the immune system, increases circulation and digestion.  Rosemary has many immune supporting nutrients like magnesium, Vitamins B2