Egg Roll Bowl
2 tbsp sesame or coconut oil
3 cloves of minced garlic
½ cup diced onion
2-3 tbsp of diced fresh ginger
1 pound ground chicken
Salt and pepper
1 tbsp of sriracha or other hot sauce
14-oz bag of your favorite coleslaw mix (I like rainbow slaw)
3 tbsp of gluten-free soy sauce or coconut aminos
1 tbsp of vinegar (I use apple cider vinegar but rice vinegar is more authentic)
Optional garnish: toasted sesame seeds.
Heat the oil in a large skillet over medium-high heat. Toss in the garlic, onion and saute until the onion is soft. Add in the diced ginger and saute for 1-2 minutes.
Stir in the ground chicken, a pinch of salt and pepper and the hot sauce. Keep cooking until the chicken is done. Next, stir in the coleslaw, coconut aminos and vinegar and continue until the coleslaw is tender.
Sprinkle with optional sesame seeds and serve.
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Join me as I interview Jenn Geryol, LFMT as we discuss aspects of managing our stress and mental well-being while our lives have turned upside down. How do we manage? What can we do to stay healthy? Why are you so tired? How can I reach out for help?
We dig into a few things such as breathwork/meditation, exercise/activity, eating well, connecting with others, limiting news/social media consumption, adjusting expectations, and of course reaching out if you need support/counseling!
To find support in the local area, click here: www.parasolwellness.com
For non-local people, click here for support: www.psychologytoday.com/us/therapists
Jenn’s Article: https://parasolwellness.com/why-am-i-so-tired/
2 C warm water
2 T active dry yeast
2 t sugar
2 t salt
4 T Grape Seed oil, coconut oil or Extra Virgin Olive Oil
5 C flour
Extra flour for rolling dough.
Optional: basil, oregano, or Italian seasonings to taste
Preheat oven to 450 degrees. Pour warm water into bowl with yeast. Stir to dissolve. Add the remaining ingredients and mix thoroughly. Dump onto floured surface and knead dough for 2 to 5 minutes until smooth and no longer sticky. Add additional flour 1 T at a time if sticks to fingers, counter, or bowl. Cut lump of dough into two and place ball of dough between 2 pcs of parchment paper. Roll out to desired thickness of crust. Makes 2 pizzas (about 11-12”) with a thicker crust or 3 for thinner crusts.
ParBake: Place rolled out dough on bottom sheet of parchment paper in oven on pizza stone or pan. Bake for 3-5 minutes; not letting it brown – watch to not over bake. Remove from oven. Repeat with other dough ball. For all-purpose Gluten...
High Protein Breakfast Cookies
1/2 Cup Nut or Seed Butter
1 T Chia flour (or ground chia seeds)
1T warm water
3 ½ T Xylitol or Erythritol
1 T arrowroot, potato or tapioca starch (for a soft cookie) OR 2 T for a harder cookie
¼ t baking powder
1/8 t liquid stevia (optional)
Pinch of salt
2 T Cacao Nibs (optional)
3 T sunflower seeds (optional)
Option: Use 1/2 T of Chia and only 1/2 T of starch if you want to limit starch/sugar intake.
Gluten Free Cheese Crackers
1 C All Purpose Gluten Free Flour
1 ¾ C Extra Sharp Cheddar Cheese, shredded
4 T Cold Grass-fed butter, cut into pieces
2-3 T Cold Water
Coarse sea salt
Preheat oven to 350 degrees
In a food processor, combine flour, cheese, and butter
Combine well into a crumbly mixture
Add water until dough forms
Divide dough into two balls and refrigerate for 15-30 minutes
Form and flatten one ball into a brick
Roll until about ¼” thick, trying to keep in rectangular shape*
Transfer flattened dough to large cookie sheet
Using a knife or pizza cutter, lightly score dough into squares
Bake for 25 minutes or until crackers slightly bubble and turn golden on the edges
Once out of oven, re-trace your cuts, sprinkle with sea salt and allow to cool completely before breaking into squares
Repeat with other dough ball
Store in a mason jar in the refrigerator; these are good for about a week
*I like to use a Silpat to roll out...
GARLIC MASHED POTATOES
Who doesn’t love mashed potatoes? I like to flavor mine up a bit with some garlic but I also like to add some onion and chives. The flavor is still fairly mild so if there’s gravy, it still works. Check out this simple recipe that serves 8 people and only takes about 30 minutes to make.
5 pounds Yukon Gold potatoes
6 garlic cloves, minced finely
1/3 cup butter
1 1/2 cups cream
1 tsp salt
1/2 tsp black pepper
Minced onion, to taste
Chives, to taste
For dairy free option, you can replace the butter with Ghee and use 1-½ C of unflavored, unsweetened milk alternative. I have also used Kite Hill brand cream-style cheese instead of either butter and cream and instead thinned it out with a unflavored, unsweetened milk alternative.
Quarter the potatoes and put in large pot or dutch oven. Fill with water so that all the potatoes are covered. You can peel before slicing or leave the peels on for a heartier potato flavor.
GARDEN VEGETABLE SOUP
4 C (or more) homemade broth or chicken or vegetable broth
Water as needed
½ head of green cabbage, diced
3 stalks celery, diced
2 carrots, diced
1 zucchini, shredded or diced
½ med red onion, diced
2 t garlic
½ t basil
½ t oregano
¼ t freshly ground black pepper
Sea Salt, to taste
Heat butter or ghee in a large soup kettle. Add celery, onion, and carrots and saute until crisp tender. Add zucchini, garlic and cabbage. Stir for a couple minutes and add seasonings – basil, oregano, pepper, salt. Add broth and/or water to desired level. Bring to a boil and reduce to simmer for 3-4 hours. Add liquid as needed.
Serve with a protein meal to balance it out. Add salt and pepper to taste. Store remaining in quart jars or
2 # beef stew meat
3-4 yellow onions, sliced
1 (8 oz) package petite or button mushrooms
1/3 C gluten free all purpose flour
1-2 T coconut oil
1 C dry, red wine
1/2 t Thyme
1/2 t Marjoram
1 t Sea salt or pink Himalayan salt
2-4 C jasmine, basmati, or brown rice or quinoa, cooked
1) Heat large skillet and add coconut oil.
2) Add onions and cook until tender. Remove and set aside.
3) Add stew meat and turn to brown.
3) Sprinkle with flour, marjoram, thyme, black pepper, and salt.
4) Add 1 C of dry, red wine (I used some Malbec I just happened to have on hand ;-))
5) Combine ingredients well. Reduce heat and simmer for about 15 minutes.
6) Add back the onions and then the mushrooms, simmer 15 minutes longer or until mushrooms are the right doneness for you and meat is cooked through.
7) Serve with or over the rice or quinoa. I recommend a smaller portion - 1/4 C-1/2 C.
8) Yields 6-8 servings
Farmer’s Market Roasted Veggie Breakfast
1 # asparagus, thin, woody ends trimmed
½ C cherry or grape tomatoes, halved
1-1/2 T avocado oil
4 large eggs
2 T shaved Parmesan
1 T chopped chives
Preheat oven to 425ºF.
Toss asparagus and tomatoes with oil in a shallow baking dish.
Place vegetables in a single layer in baking dish.
Roast until asparagus is just tender and tomatoes have wilted, 10-12 minutes.
Crack eggs over asparagus mixture.
Return to oven and roast until egg whites are just set, about 6-8 minutes.
Top with cheese, sprinkle with chives and serve.
Offer crusty bread on the side, if desired.