Nourishing Zen

Nourishing YOU. Adventures to Healthy, Happy, and a Fulfilling Life! Food is our medicine.


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Protein-packed Lunch at Tenkyu Restaurant!


  
Hamachi, Sake and Maguro Sashimi at Tenkyu in San Rafael. This little spot is yummy with quick service and decent food! Definitely a place to go if you need a quick sushi/Japanese food fix!


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Organic, Homemade Baby Food!


  

Yes, you heard me… Baby food. No, we do not have a baby. 

I’ve been looking after the cutest little guy that loves his food. LOVES. And during this time I have started to learn the ropes of making all types of baby food!  It’s easy. Wash your  fruits and veggies well, steam/roast/boil and then blend!  If you can, buy organic 🙂 

Starting off with single ingredient foods, it is so easy to make and store!

Graduating to multiple ingredient baby food…

Favorite combinations are:

Sweet Potatoes with any of the following:  kale, spinach, carrots, apple, butternut squash, banana

Carrots and Peas

Apple and Squash

Pear and Spinach, Kale or Banana. 

Mango with pear, apple, banana, or melon

Cauliflower with spinach, kale, Apple, carrots, graded cheese, peas, broccoli, squash… (You get the idea)

Store leftovers in mason jars or vacuum seal! Freeze in ice trays and defrost when you need it. 

🙂 


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Homemade Chinese dumplings, Bao, and “fried” not so fried rice!


 

It’s a cooking day with my mom! We are making dumplings, Bao, and “fried” not so fried rice 🙂

Recipes to come! 


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A darn good spot for good food, good beers, and a good view!


Taps located in Petaluma. This is a good brewery with delicious food! Definitely not your average brewery with pub food. A wide variety of beers on tap with delicious, quality food. We had the salt & pepper wings which are awesome. I am a sucker for chicken wings, and salt and pepper. Winning!

We split the chuckwagon burger – bison, pork belly, hush puppy strings and mustard BBQ sauce (which I am now determined to learn how to make). Let me just say, Wow! Not too greasy, and you can taste every ingredient with every bite!

For drinks I had the spiced chai cider made by Schilling. That in itself is dessert! I’m always one to order a beer but wow this cider was too good. The kind that is not too sweet, bubbly, a little bit of a bite, and the hint of spice. Yum. I will be back for this!!

So if you’re in the north bay, coming back from wine country, or looking for a good spot to stop for lunch or dinner, check it out! You won’t go wrong.

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Simple & Refreshing Lunch!


Sometimes, life just doesn’t warrant preparing meals. Many times, I will go into a grocery store thinking with my stomach and then paying for it afterwards! I’ve personally come to the conclusion that it is just not worth it.

I have noticed recently that my stomach is SO much more sensitive to various foods – specifically anything fried, with dairy or too much sodium. Unfortunately I am not one of those people anymore with a stomach of steel. I guess this is what getting older partially means! In any event, I’m usually starving by the time it is 11:30am and that feeling of “I will eat anything” kicks in. There is a grocery store right down the street from my work and I have found that my “go-to” lunch is really quite simple yet fulfilling, delicious, inexpensive, protein-packed and healthy (for the most part). I can easily make this at home also and here is what it is…

Ingredients:
One cucumber – sliced thinly (this is in place of a slice of bread)
Chicken salad (store bought)

Or if you choose to make it yourself:
Shredded chicken breast
1T vegan mayo, or olive oil mayo
1/2t yellow curry spice
1T raisins
5-6 pieces of diced pineapple
1/4 stalk of celery diced
Dash of turmeric
Dash of cumin
Pepper to taste
Salt to taste

Directions:

Add all ingredients together (except for cucumber) in a bowl and mix until the right consistency. If you want more moisture, add a teaspoon of chicken broth. If you’re a mayo person, add more to your liking.

Apply a spoonful of the chicken curry mixture into a slice of cucumber!

Yum!

Keeps in the fridge for 2-3 days and it is one of those recipes that is even better the day after!

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Mmm Bone Broth… That’s right. I said Bone Broth.


Bone marrow broth is so delicious, useful and healthy! I promise.

The combination of high quality meat bones and water is what consists of bone marrow broth. For hundreds of years, and in many cultures, bone broth has been known to be easily digested, healing to the gut, nourishing for your blood and bones and to prevent connective tissue and bone disorders. Bone marrow broths are especially good for those with IBD. The broth is so easy on your system! It’s also great for weight loss, replenishing your red blood cells, strengthening the kidneys and having anti-inflammatory properties. Winner! Sold!

The natural bone broth I’m talking about is not sold in stores. It’s so simple to make, and has so many health benefits that it’s hard not to make it!

I will usually make bone broth I’m a crockpot. It depends on the purpose of your broth – whether you want to use it while cooking, as a soup base or just keep it as a simple broth. Many times I will add herbs, garlic, and onions if using it in a soup. When doing this, it is so flavorful that you hardly need to add anything extra!

Here we use beef bones, however, you can use any kind of bones you’d like. I’ve also combined chicken, beef and duck which has made rich and flavorful broths as well.

Now for the recipe.

5-6 grass fed beef bones (marrow bones if possible)
2 medium-sized onions
4 carrots thickly diced
4 celery sticks
3 cloves of garlic
Fresh herbs of choice (we used thyme, oregano, rosemary, cilantro, and chives)
3t Apple Cider Vinegar
1t sesame oil
1t black peppercorns

1. Rinse bones.
2. Preheat oven to 400 degrees.
3. On a foil lined tray, place bones in oven uncovered for 20 minutes. This brings out extra flavor in the bones before simmering!
4. While the bones are roasting, dice vegetables.

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5. After the bones are done roasting, place on the bottom of the crockpot.
6. Add vegetables, garlic and herbs on top of bones.

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7. Add peppercorns, sesame oil, and apple cider vinegar.

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8. Cover ingredients with water.

9. Cover and summer on low for 24-48hrs.

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10. Wait until broth cools. Strain. And pour into jars for storage!

Note: If using beef bones, it’s ok to reuse them again. Maximum time for simmering is 72 hours. If using chicken bones, do not simmer for more than 24 hours.

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Use an ice tray and freeze the broth for one ounce cubes for cooking!

Add veggies and protein for soups!

Or just drink it straight up. 🙂


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Broccoli Soup – Easy. Healthy. Fast.


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If you know me, there are two things that I can eat endlessly – soups and seafood. I love soups because not only are they delicious, but filling and healthy when made right. Great for the digestive system might I add. When ‘cleansing’ I will have it as my lunch or dinner – a very simple soup intermixed with fresh juices using fruits and veggies with a low glycemic index. Check it out!

Ingredients:
4T Butter.
1.5lbs Broccoli – fresh or frozen.
1.5 Carrots chopped. Or 12-15 baby carrots chopped.
3T Flour – we usually use coconut or wheat.
1/2 cup Almond/Coconut Milk.
1/8t Cayenne Pepper
1/4 cup Fresh Cilantro
5 cups Chicken Stock. (Use low/no sodium stock!)

Extras:
Cilantro for a garnish
Croutons for a crunchy topping
Feta cheese for extra salt and a cheesey flavor
Cheddar if you’re not lactose intolerant like us!
1/2C White wine

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Directions:

1. Melt butter in a medium-large pot over med-high heat.
2. Add broccoli, onion, carrot, chicken stock, cayenne, salt, pepper.
3. Saute for about 8 minutes. If you are using frozen broccoli, your time will double.
4. Add flour until there are no clumps in sight!
5. Bring to a boil and then simmer (still uncovered) for about 18 minutes.
6. Pour in milk or cream of choice. (If you love cilantro, add before you puree.)
7. With an immersion blender, puree soup until you reach the consistency desired.
8. Add extra veggies you would like to keep whole at this point.
9. Stir for another two minutes.
10. Serve with topping/garnish of choice.
11. Enjoy!


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Got Bread?


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I am really not one to eat bread often. Especially white bread. Normally, I’ll go for wheat or just no bread at all. Fortunately I’m not a huge sandwich person! Although there is King’s Hawaiian Sliced Bread and it is DANGEROUS! I could eat a sandwich for every meal if it was good for me. So what I saying is this, if you’re not diabetic and do not have Celiac’s, indulge! It’s amazing. Have a slice for me!

Never Fails Brussel Sprouts

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Ingredients
1 1/2 pounds Brussels sprouts, trimmed and cut in half through the core.
1/4 cup good olive oil
Kosher salt and freshly ground black pepper
1 tablespoon balsamic vinegar
1 tablespoon hot sesame oil

Directions
Preheat the oven to 400 degrees. Place the Brussels sprouts on a sheet pan, including some of the loose leaves, which get crispy when they’re roasted. Add the olive oil, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper, and hot sesame oil, toss with your hands, and spread out in a single layer. Roast the Brussels sprouts for 20 to 30 minutes, until they’re tender and nicely browned and the pancetta is cooked. Toss once during roasting. Remove from the oven, drizzle immediately with the balsamic vinegar, and toss again. Taste for seasonings, and serve hot.

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Traeger Roasted Chicken – NO salt added!

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#Traeger Roasted Chicken

For dry rub (no salt!)

2T Onion powder
2T Garlic powder
1T Chili powder
1/4T Coriander
1T Paprika
1/2T Oregano
1/2T Basil

1. Preheat grill to 400F (high)
2. Apply dry rub to chicken – make sure to spread over all surface area.
3. Slice 1/2 of a sweet yellow onion (for one chicken)
4. Place sliced onion inside cavity of chicken.
5. Add any fresh herbs of choice – chop and place in cavity. (We used rosemary, cilantro, thyme & oregano)
6. Place chicken inside grill – one hour!
7. Check chicken after one hour. NO peaking until then!
8. Internal temperature should be 165F. Check with meat thermometer. Weather conditions may alter cooking time.
9. Cut and feast!

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Cucumber Cups

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healthier-habits:

Cucumber cups – fill with healthy chicken, egg, or tuna salad hummus, cottage cheese (low-fat), etc.

Click here for full directions!

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Love this! I will be trying this.