Tip: Cooked brown rice can be refrigerated for up to 4 days as long as you cool it quickly and store it in a shallow sealed container. Make a big batch at the beginning of the week to use for speedy salads, side dishes and casseroles.
Heat the olive oil in a medium skillet over medium-high heat. Saute the onion, mushrooms, carrot, and garlic until softened, about 5 minutes. Stir in flour until it looks pasty, about 1 minute. Stir in the milk and continue stirring until the sauce thickens, about 4 minutes. Add the cheese and nutmeg. Season with pepper.
Put the chicken, rice, and spinach in a large bowl, pour the sauce over, and mix well with a large spoon.
Spoon the chicken mixture into an 8 x 8 cassarole dish. Bake until bubbly and lightly browned, about 15 minutes.
Today's recipe is shared from Healthy Cookbook for Two by Rockridge Press
1 ¾ cups quick-cooking oats (or old-fashioned oats, pulsed briefly in a food processor or blender to break them up)
1 cup large, unsweetened coconut flakes (shredded coconut should work, too)
½ teaspoon ground cinnamon
½ teaspoon salt
1 cup creamy almond butter or peanut butter
½ cup honey or maple syrup
1 ½ teaspoons vanilla extract
Line a 9-inch square baker with two strips of criss-crossed parchment paper, cut to fit neatly against the base and up the sides. The parchment paper will make it easy for you to slice the bars later.
Toast the almonds for maximum flavor (you can skip this step, but your bars won’t be quite as awesome): In a medium skillet over medium heat, toast the almonds, stirring frequently, until they are fragrant and starting to turn lightly golden on the edges, about 5 minutes. Transfer them to a medium mixing bowl.
To the mixing bowl, add the oats, coconut flakes, cinnamon and salt. Stir until blended.
In a 2-cup liquid measuring cup, measure out 1 cup almond butter. Top with ½ cup honey, followed by the vanilla extract. Whisk until well blended. (If you must, you can gently warm the liquid mixture in the microwave or on the stovetop.)
Pour the liquid ingredients into the dry ingredients. Use a big spoon to mix them together until the two are evenly combined and no dry oats remain. The drier the mixture, the more firm the bars will be, so stir in extra oats if the mixture seems wet. Conversely, if you used a super thick almond butter (cough, Justin’s), you might need to drizzle in another tablespoon of honey to help it all stick together.
Transfer the mixture to the prepared square baker. Use your spoon to arrange the mixture fairly evenly in the baker, then use the bottom of a flat, round surface (like a short, sturdy drinking glass) to pack the mixture down as firmly and evenly as possible. (If the mixture keeps sticking to the glass, cover the base of the glass with a small square of parchment paper.)
Cover the baker and refrigerate for at least one hour, or overnight. This gives the oats time to absorb moisture so the granola bars can set.
When you’re ready to slice, lift the bars out of the baker by grabbing both pieces of parchment paper on opposite corners. Use a sharp chef’s knife to slice the mixture into 4 even rows and 4 even columns (these “bars” stick together better in a square shape).
For portability, you can wrap individual bars in plastic wrap or parchment paper. Bars keep well for a couple of days at room temperature, but I recommend storing individually wrapped bars in a freezer-safe bag in the freezer for best flavor. They’ll keep for several months in the freezer.
Today's recipe was shared from the following website: https://cookieandkate.com/2016/almond-coconut-granola-bars/
Rinse brown rice and drain well. Heat oil in a pot (or electric skillet) and stir-coo brown rice and garlic over medium-high heat until rice looks transparent. Carefully stir in boiling water and seasonings. Lower heat, cover, and simmer for 40 minutes. Remove the lid to allow the steam to escape. After a few minutes, stir lightly with a fork to separate the grains.
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Whisk together the seasoning ingredients (Liquid aminos through the sesame oil); set aside. Prepare the vegetables.
In a heated wok or skillet, stir-cook the turkey until it turns white. Add the green and yellow onions and stir-cook for 1 minute. Add ginger root, carrots, cabbage, and celery, stir-cooking a little after each addition. When vegetables are crisp-tender, add seasoning and bean sprouts; stir-cook for 1 minute. Garnish with chopped green onion tops and serve over brown rice.
This recipe is shared from The New Natural Healing Cookbook by Bessie Jo Tillman, M.D.
Homemade Vegetable Wash/Preserver That Works! (Spray or Soak)
1 tablespoon fresh lemon juice
1 tablespoon baking soda
1 cup water
1⁄4 cup vinegar
2 tablespoons salt
For the spray; put all ingredients into a spray bottle (be careful as it will foam up) shake gently to mix, then spray on veggies or fruit allow to sit for about 2-5 minutes then rinse under cold water.
For soak; fill a clean sink or a large basin with cold water; add in vinegar and salt, then swish around with hands (you may also do this in a large bowl).
Place the fruit and/or veggies in and allow to sit for 25-30 minutes although I have even left soaking for over an hour (this will not affect the flavor at all, the vinegar cleans and the salt draws out any little bugs, dirt and other small unwanted things, it also will remove some of the wax.
Rinse under cold water and dry.
Today's recipe is shared from the following website: http://www.geniuskitchen.com/recipe/homemade-vegetable-wash-preserver-that-works-spray-or-soak-300387
Experts recommend that we get 9 servings of fruit and vegetables each day in order to stay healthy and reduce our likelihood of a wide range of diseases, including heart disease, diabetes, stroke and cancer. An evaluation of long-term studies conducted in Europe and the US found that those who ate more than 5 servings of fruit and vegetables daily had a 20 percent lower risk of stroke and coronary heart disease than those who ate fewer than 3 servings per day.
Although fruit is very healthy (it provides lots of vitamins and fiber), it contains a lot of sugar in the form of fructose. This is why experts say that about three-fifths of those 9 servings of fruit and vegetables should be comprised of vegetables. But it’s not easy for a lot of people to get those all-important servings each day, given our increasingly busy schedules. Luckily, it’s relatively simple to get your daily veggies from drinking juice.
Just to be crystal clear on this point—it is generally better for you to eat whole vegetables either raw or very lightly cooked as often as possible. Vegetable juices are generally pretty low in fiber, depending on the juice (or juicer) you get. Fiber is important for digestive health, reducing the risk of constipation and keeping your cholesterol at a healthy level. Nevertheless, drinking vegetable juice is far better than getting little or no vegetables at all!
Juicing can be a particularly useful option for people who have digestive issues. To get the most nutritional value from your vegetables (or from any other food you eat, for that matter), your body must first break them down during digestion. Generally speaking, the simple act of chewing and swallowing our food so that it can be dissolved elsewhere along the digestive tract should be sufficient to release the nutrients in whatever we eat. However, some people (including the elderly, whose digestive enzymes may not be as powerful as they once were) have digestive problems that interfere with the absorption of nutrients. Since juice has had most of the vegetables’ cellulose removed or broken down, it’s easier for the digestive system to absorb all those important nutrients.
For veggie juices with the highest nutritional content, consider juices featuring some of the following vegetables:
Tomatoes – Possibly the best vegetable to juice, tomatoes contain lycopene, which has been shown to lower the risk of prostate cancer and is supportive of heart health.
Kale – Chock full of vitamins and minerals, including vitamins B, C and K, calcium, copper and magnesium, kale also is high in cancer-fighting phytonutrients.
Cabbage – Helps protect against ulcers, and its indoles help to regulate metabolism and the balance of estrogen.
Peppers – Red bell peppers in particular are high in vitamin C and antioxidants. Adds a refreshing flavor to any vegetable juice.
Celery – High in potassium, celery helps to regulate blood pressure. It also reduces uric acid in the blood, which is good news for anyone with gout.
Spinach – High in the cancer-fighting antioxidant lutein, spinach is also high in vitamins A, C and E, and is a good source of calcium, folic acid, iron and potassium.
Carrots – These contain large amounts of beta carotene, good for the skin, eyes, brain and arteries. They blend well with other vegetables as well. Just be sure to use them somewhat sparingly, as they are also quite high in sugar.
Parsley – Cleanses the liver and kidneys and is supportive of heart health. It is also high in vitamin C.
So drink up, and enjoy the health benefits you can gain from these wonderful vegetables!
Special Note: Using a high-powered blender such as a Blendtec or Vitamix Blender allows you to get your juice and fiber as well! Not everyone can afford one but for those that can, it can be a wonderful investment!
1 cup quick rolled oats, ground into flour (use blender)
1/2 teaspoon salt
1 1/4 teaspoon baking powder
1/2 teaspoon each of cloves, cinnamon, and nutmeg
1/2 cup honey
1/4 cup butter
4 Tablespoons protein powder
1 cup pumpkin, canned
Combine, honey, butter eggs and pumpkin in a large bowl. In a separate bowl combine dry ingredients and mix well. Add dry ingredients to pumpkin mixture and blend together. Be careful not to over mix. Pour into muffin pans, which have been sprayed with a nonstick spray. Bake at 375 degrees for approximately 30 minutes.
Today's recipe is shared from the book Real Food, Real Fast by Rico Caveglia
In a large stockpot, bring water and sea salt to a boil; add millet. Add the prepared vegetables. Reduce heat, cover and simmer until the vegetables are crisp-tender and still retain their bright colors. Stir in parsley and pepper to taste.