Tuna over greens with a little heat

I love this recipe because it blends so many nutrient dense foods into a quick and easy to make salad.  There are very few carbohydrates and the healthy fat and protein content are wonderful.  This is just a general recipe that I often use.  Feel free to add other ingredients and if you find something you really like post it on the blog!

 

2 cups mixed greens
1 can tuna
¼ cup bread and butter pickles
1 tbs dulce flakes
1 tbs capers
2 tbs olive oil
Splash of raw apple cider vinegar
Cayenne pepper to taste

 

Mix first 7 ingredients and toss to coat with oil and vinegar.  Sprinkle on the cayenne pepper and toss again.  See, this is sooooo easy!

Avocado Part 3: The Final Chapter (just kidding)

This is an easy salad to make that is filling and very tasty.  You can add as much avocado as you want but I put only1in the recipe.

Avocado Salad

1 small red cabbage, chopped
1 ripe avocado, scooped from peel and chopped
1/4 cup red onion, thinly sliced
1 clove garlic, minced
1/2 orange, peeled and sliced into small pieces
1/4 cup olive oil
juice of 1/2 a lime or lemon
1 tbs raw apple cider vinegar
1 tbs dulse flakes (seaweed)-dont worry, you can't taste them!
salt to taste

Place all ingredients in a large bowl and toss to coat fruit and veggies with oil and vinegar.  Enjoy!
Hint: add chicken or salmon to this, its amazing!

Avocados Part 2: Burgers

One of the easiest (and tastiest) things to do with an avocado is to slice it up and layer it onto a grass fed meat hamburger.  Beef, venison or turkey all work equally well although my personal favorite when it comes to burgers is turkey burger seasoned with sage, salt and pepper.  Then I layer half an avocado, some tomato slices and some thin sliced red onion on top.  I skip the bun because of the health problems with wheat and I think it tastes better with no bread anyways. 

Avocado... Super Food

Avocados are one of the healthiest foods you can eat.  They provide many vitamins and minerals as well as healthy fats and other nutrients.  They also happen to taste great and are a very versatile food.  I’m going to be posting a 3 day mini-series of avocado based recipes.  Today’s recipe is guacamole.  You can dip veggies in it, spread it on things or just eat it like it is. 

 Guacamole

 2 ripe avocadoes

1 small onion, finely chopped

1 garlic clove, finely chopped

1 teaspoon raw apple cider vinegar

1 teaspoon Himalayan salt

Dash of cumin

 

In a bowl, mash avocados with a fork until mixture is mostly smooth.  Add all other ingredients and continue to mix with a fork until well blended.  Enjoy!

Wheat Belly Blog

For anyone looking for good information on the health concerns of eating wheat, head on over to wheatbellyblog.com

You will find information about the effects it has on the mind as well as the body. For example, 2 slices of whole wheat toast will elevate your blood sugar higher than most candy bars. Lots of good stuff in the archive section of this site!

Sea Weed

Ok, quick name a food with iodine in it.  You said sea weed right? 

Contrary to popular belief, iodized salt does not do much in terms of supplying you with iodine, a nutrient NECESSARY for thyroid health.  The el-cheapo salt also does not contain the numerous other nutrients found in sea weed products. Please note I am talking about the processed salts enriched with iodine, not Himalayan or natural mineral salts which supply an array of naturally occurring minerals including iodine.  Even with these salts in your diet you still need a richer source of iodine to get anywhere near enough of this important nutrient.  Sea weed is it!  A serving generally contains more than enough, which is good because most Americans need more than just a little.  Here are two easy ways to make sure you are eating this super food and getting your daily iodine.

Cabbage Slices: you slice some cabbage, spread on some mayo and sprinkle with Dulse flakes.  So easy and so good for you!

Turkey Roll Up: Take a slice of a high quality deli meat, such as Boars Head or Applegate Farms, spread mustard on the slice.  Sprinkle on the Dulse flakes and put a thin slice of Swiss cheese over the whole think.  Roll it up and eat it.  Viola, you have gotten some of an important nutrient that most people rarely get enough of.

Venison Stir-Fry

This savory recipe also works with grass-fed and finished beef, which usually has a similar amount of fat.  Why grass fed you ask?  Grass fed and finished beef has considerably more omega-3 fatty acids (the anti-inflammatory ones) than regular beef.  Normally produced cows are fed corn or other grains which cause them to gain lots of tasty saturated fat.  This fat is also inflammatory to people when we eat it and thus all the studies showing regular red meat consumption is bad for you.  Ok, that got a little long but that is why you want grass fed beef or good old wild crafted meat, venison.

1lb venison

2 green peppers, chopped or thin sliced

1 large yellow onion, chopped

4 cloves garlic, chopped

1 small yellow squash, sliced thin

1 cup mushrooms, sliced

2 tablespoons raw apple cider vinegar

2 tablespoons of raw extra virgin coconut oil or grass fed butter

Sage, lemon pepper, salt (Himalayan sea salt)

In a large pan add oil or butter and melt.  Add meat and cook until all pink is gone. Add veggies and cook until onion is slightly softened.  Add vinegar and sprinkle on sage and lemon pepper to taste (I like tons of both!).  Stir in seasonings and cook for 2-3 more minutes.  Turn off heat, add salt to taste (not too much now) enjoy!

Basic Blueberry Smoothie

This delicious recipe is loaded with protein and healthy Omega-3 fatty acids... oh yeah, it tastes good too!

1/2 cup blueberries
2 table spoons ground golden flax seeds
1/2 ripe banana
1/2 cup almond butter
1/2 cup plain yogurt (not fat free!)
1 cup water
add coconut milk to the level that it covers all other ingredients by about 1/2 inch
sprinkle on cinnamon to taste

Place all ingredients in a blender and blend until smooth. Enjoy!

Easy 2 Egg Omelet

2 whole eggs                                
1/4 green pepper chopped
1/2 small onion chopped
1 garlic clove chopped
1/2 slice deli Swiss cheese
1 tbs butter

In a small sauce pan or omelet pan melt butter. In a small bowl mix eggs until smooth and then pour in pan.  Sprinkle veggies over 1/2 of eggs and lay cheese over veggies.  Cook for 3 minutes or until bottom of eggs is firm.  With a spatula flip the half of the eggs without the veggies over the half with veggies.  Cook for 30 seconds, then flip entire omelet over and cook for additional 2 minutes

Your Health is Your Wealth

Everyone knows the economy stinks right now.  Sure huge corporations are making a buck but most people will tell you they don’t feel things are doing that great.  In these times of relative uncertainty it helps to remember that your health is your wealth.  If you are healthy you can enjoy more of your life even if things are less than ideal around you.  Our diets are central to our good health and mixing in a few key supplements can significantly boost our health.  The recipes and advice you find here are supporting you in getting to that next level.  The American diet is likely the single largest contributor to poor health and causes numerous chronic issues that frankly, could be avoided if we ate better.  To your health, to your wealth…

The Cooking Chiropractor

Welcome to the Cooking Chiropractor Blog

Well we are up and running.  Look for recipes, conversation, etc...  enjoy the future posts!