So often, we limit ourselves to the same types of meat. But it’s time to broaden your horizons and add lamb onto your family’s menu, and these grilled lamb chops are the perfect way to do it.

Is Lamb Healthy?

Despite being crazy delicious, lamb and lamb chops don’t enjoy the same popularity in the U.S. as they do in other countries, like Greece or Turkey. I hope it becomes more common here, because lamb can be quite healthy. It’s a type of red meat, so it’s full of zinc and iron, similarly to beef.

In fact, one ounce of lamb has about the same calorie count as grass-fed beef but even more of the omega-3 fatty acids that most of us are lacking in our diets.

Lamb is excellent at boosting your immune system, thanks to its high levels of zinc. The mineral is essential for helping to balance hormones, reduce inflammation, fight free-radical damage and even slow down the aging process.

And holy protein! Lamb is packed with the stuff and contains all of the essential amino acids we’re meant to get through our foods, because our bodies can’t make them. If you’re physically active, getting enough protein is even more important, and this lamb chops recipe is a tasty choice.

Nutrition Facts

Lamb chops are a terrific source of B vitamins, especially vitamin B12. This is one of the most common deficiencies, but it’s so vital to our overall health.

You’ll also notice that we’ll use avocado oil here instead of an oil you’re more familiar with, like olive oil. While olive oil has plenty of health benefits, it’s not the best for cooking at high temperatures. I like using avocado oil for those times because it has a higher smoke point.

And if you’re worried about the meat drying out, there’s no need. First, the lamb will be nice and tender from the lamb chop marinade we’ll leave it in for two hours. Then, we’ll lightly baste the chops as they grill to keep them nice and juicy.

How to Make Grilled Lamb Chops

But how do you cook lamb chops? Let’s get started. Start by adding all of the ingredients except for the lamb chops to a large bowl.

Mix them all up. Then add the meat to the lamb chop marinade.

Stick the lamb chops in the refrigerator to marinate for at least two hours. Let the lamb chops come to room temperature before grilling. Keep the marinade but set it aside.

Once the grill is hot, place the lamb chops on it.

As the lamb chops cook, spoon the reserved marinade over the meat. This will keep the lamb nice and juicy!

Grill the lamb chops for about 4–6 minutes on each side to serve them medium-rare. I love serving these grilled lamb chops with roasted potatoes and veggies on the side. It also goes perfectly with tzatziki sauce.

Try these other delicious and healthy Mediterranean meat dishes:

• Greek Chicken Souvlaki
• Mediterranean Chicken

Mediterranean Grilled Lamb Chops Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 hrs 20 min
• Yield: 3
• Diet: Gluten Free

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Lamb is one of the healthiest meats we can eat, but most of us cook it without enough flavorings. The recipe uses a Mediterranean marinade and imparts a sublime flavor and make the meat extra succulent.

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Ingredients

• 6 grass-fed lamb chops
• 4 tablespoons avocado oil
• 2 tablespoons lemon juice
• 6 cloves garlic, minced
• ½ teaspoon fresh thyme
• 2 teaspoon fresh rosemary
• 5 basil leaves, chopped
• ¼ teaspoon nutmeg
• ½ teaspoon cinnamon
• ½ teaspoon coriander
• Sea salt and pepper to taste

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Instructions

1. Mix together avocado oil, lemon, garlic, thyme, rosemary, basil, nutmeg, cinnamon, coriander, salt and pepper.
2. Marinate lamb for at least 2 hours in fridge.
3. Allow lamb to come to room temperature before grilling.
4. Once grill is heated, place lamb chops onto the grill.
5. Carefully spoon marinade over lamb to keep moist while grilling.
6. Grill lamb chops for about 4–6 minutes each side for medium-rare.

• Prep Time: 10 min
• Cook Time: 12 min
• Category: Main Dishes
• Method: Grill or Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 2 lamb chops
• Calories: 299
• Sugar: 0.3g
• Sodium: 420mg (29% DV)
• Fat: 24.6g
• Saturated Fat: 8.1g
• Unsaturated Fat: 15.9g
• Trans Fat: 0g
• Carbohydrates: 3.3g
• Fiber: 0.5g
• Protein: 25.4g
• Cholesterol: 72mg

Keywords: grilled lamp chops, mediterranean lamb

The post Mediterranean Grilled Lamb Chops appeared first on Dr. Axe.

Here’s a look at the ingredients that you’ll use in this Thai curry recipe …

What Is Curry?

Though  most people equate curry with Indian cuisine, it’s actually much broader than that. “Curry” is a word created by the British in the 19th century, when India was still a British colony. It’s actually an Anglicized version of “kari,” a Tamil word that means “sauce.”

Today, it’s used to describe any saucy dish, whether it’s meat, veg or fish, from mostly South Asian countries like India, Indonesia, Malaysia, Sri Lanka and Thailand. Curries are definitely an international food!

Red vs. Green Curry

Because curries are so broad in what they encompass, there are few hard and fast rules about how to prepare them. One thing you’ll notice, however, is that Indian curries typically use only dried spices, like benefit-rich turmeric, garam masala and the ubiquitous curry powder (an ingredient you’re not likely to find in India, as it’s really just a combination of traditional Indian spices!).

Thai curries, however, frequently use curry pastes, not powder, to add flavor and fragrance. The two most common are red and green, though specialty stores might also carry yellow curry paste. Both curry pastes usually include lemongrass, ginger, kefir lime leaves, cilantro, cumin and turmeric all mixed together.

The main difference between red and green curry paste is the level of heat. Surprisingly, the red chilies in red curry paste aren’t too spicy; it’s actually green curry that packs more of a kick! Yellow is the most mild of them all.

How to Make Thai Green Curry

Let’s get this vegetarian Thai curry recipe going! Start by cooking the brown rice according to the package instructions.

Then, in a large saucepan or wok, add in the coconut oil and vegetables over medium-high heat. Coconut oil is one of my favorite oils to cook with, as not only is it full of healthy fats, it withstands high heat well.

Sauté the veggies for 8–10 minutes, until they’ve softened. This curry packs a nutritional punch. Broccoli helps prevent cancer and strengthens bones, while mushrooms boost immunity. Bell peppers are loaded with vitamin C, and carrots are a fantastic source of vitamin A, which is crucial for maintaining healthy vision.

Reduce the heat and add in coconut milk, green curry paste and ground ginger. Stir the ingredients into the vegetables until well combined, then cover the mixture and let simmer for 30 minutes.

Coconut milk is a common addition in Thai curries, and one that makes it more soupy than Indian curries, which tend to have thicker sauces. I’ve used green curry paste in this recipe; it adds a nice amount of heat without being too overpowering. If you prefer a milder curry,  you could substitute red curry paste instead.

After 30 minutes, add the rice to a serving bowl and top with the veggie Thai curry recipe. Top with green onions and cilantro and serve!

Inspired to make other Thai dishes. First, make this Thai iced tea to go with this Thai curry, then try these delicious recipes:

• Tom Kha Gai
• Soba Noodles Recipe with Turmeric Thai Sauce
• Thai Curry Kelp Noodles
• Thai Coconut Soup
• Thai Chili Sauce
• Thai Spring Rolls
• Thai Chicken Stir Fry

Print

Thai Green Curry Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 4
• Diet: Vegetarian

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Whether or not you’ve ever made Thai curry before, this Thai green curry is a classic concoction of nutrition-rich vegetables with coconut milk and green curry paste. It’s delicious as a vegetarian dish, but you can add chicken breast if you desire more protein.

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Ingredients

• 1 cup uncooked sprouted brown rice
• 2½ teaspoons coconut oil
• 1 cup broccoli, chopped
• 1 carrot, thinly sliced
• 1 shallot, chopped
• 1 bell pepper of any color, stem and seeds removed, sliced
• 1 cup snow peas
• ½ cup mushrooms
• ½ cup red cabbage, chopped
• ¼ cup peas
• one 13.5-ounce can full-fat coconut milk
• ¼ teaspoon se salt
• 1–1½ tablespoons green curry paste
• 1½ teaspoon ground ginger

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Instructions

1. Cook rice according to package instructions.
2. In a large saucepan or wok, over medium-high heat, add in coconut oil and veggies.
3. Sauté for 8–10 minutes.
4. Reduce heat to medium-low then add in coconut milk, salt, curry paste and ground ginger. Stir until well-combined and allow mixture to simmer for 20 minutes, covered.
5. In a serving bowl, add rice and vegetable curry. Top with green onions and cilantro.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Thai

Nutrition

• Serving Size: 1 serving (292g)
• Calories: 444
• Sugar: 3.9g
• Sodium: 177mg (12% DV)
• Fat: 25.2g
• Saturated Fat: 20.9g
• Unsaturated Fat: 2.6g
• Trans Fat: 0g
• Carbohydrates: 50.1g
• Fiber: 5.6g
• Protein: 9.4g
• Cholesterol: 0mg

Keywords: thai green curry recipe, green curry, curry recipe

The post Thai Green Curry: Classic, Easy Version appeared first on Dr. Axe.

That’s right, this is a slow cooker Hungarian goulash recipe so get ready for minimal work yet loads of flavor. Could this turn out to be the best Hungarian goulash recipe you’ve ever tasted? Give it a try today and find out!

What Is Goulash?

Goulash can be defined as a stew of meat and vegetables seasoned with paprika and other spices. Goulash has Hungarian origins, which is why it’s often referred to as Hungarian goulash. To this day, it remains a popular dish in Central Europe.

Authentic Hungarian goulash is said to have first been consumed by Magyar shepherds in Hungary in the 9th century. Back then, goulash or Hungarian gulyás, was dried in the sun and stored in bags made from sheep’s stomach so the shepherds could easily transport it around with them. When they were ready to eat the Hungarian goulash again, they would simply add water to it.  It was the perfect way for them to have this hearty soup/stew delight on hand. The signature spice of more recent goulash recipes is paprika, but this spice made from Capsicum annuum peppers actually did not exist until the 18th century.

This Hungarian goulash recipe is for Hungarian beef goulash, but you can also use other meats like free-range chicken to make Hungarian goulash recipes. Centuries ago, they most certainly did not have the kitchen tools (such as a slow cooker) that make this recipe so easy and delicious.

This slow cooker Hungarian goulash is perfect for weekly meal planning and is especially comforting and delicious during the colder months.

How to Make Hungarian Goulash

For this recipe, you’ll need a slow cooker. These devices use moist heat to cook food over a long period of time and are the perfect choice for tender meat and an overall flavor-packed goulash.

For this Hungarian goulash slow cooker recipe, you can go the extra mile and make my beef bone broth recipe for the key liquid component of this stew. It’s possible to buy high-quality bone broth in stores these days, but making homemade bone broth is so delicious.

To prep for this recipe, cut up the potatoes, red pepper, tomatoes, garlic and onions as specified. Also, make sure to de-stem the whole mushrooms. Now you’re ready to braise the beef, deglaze the pan with wine and then simply throw everything into one pot for a low and slow cooking session.

In a large pan over medium-high heat, braise the beef in avocado oil with both paprikas, nutmeg, coriander, cloves, garlic, bay leaves, thyme, mustard, salt and pepper. This should take about five to 10 minutes, or until slightly brown.

Add red wine to deglaze the pan.

Have all of the veggies rinsed, cut and ready to go.

Add the raw veggies to the slow cooker, along with the tomato paste.

Add the braised beef. Last but not least, add the hearty beef bone broth.

Once everything is in the slow cooker, cook on low for six to eight hours.

Serve over your favorite noodles, perhaps gluten-free.

In the mood to create another great Hungarian dish? Try our Hungarian chicken paprikash.

Hungarian Goulash Recipe

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• Author: Dr. Josh Axe
• Total Time: 6 hours 15 minutes
• Yield: 4
• Diet: Gluten Free

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A hearty stew popular in Hungary and other Eastern European countries, this Hungarian goulash is a crowd pleaser and also loaded with nutrition, particular vitamin A. Enjoy over your favorite noodles or have as a soup with some crusty bread.

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Ingredients

• 2 tablespoons avocado oil
• 2–3 cups fingerling potatoes, chopped
• 1 pound stew beef
• ½ onion, sliced
• 1 cup baby carrots
• 6 cups beef bone broth, low sodium
• 10 small mushrooms, whole and de-stemmed
• ¾ cup (6 ounces) tomato paste
• 4 tomatoes, diced
• 1 red pepper, sliced
• ½ cup red wine
• 1 tablespoon smoked paprika
• 1 tablespoon sweet paprika
• ¼ teaspoon nutmeg
• ½ teaspoon coriander
• 4 garlic cloves, minced
• 4 cloves, whole
• 3 bay leaves
• 3 sprigs thyme
• ¼ teaspoon mustard powder
• ½ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. In a large pan over medium-high heat, braise beef in avocado oil with both paprikas, nutmeg, coriander, cloves, garlic, bay leaves, thyme, mustard, salt and pepper for about 5–10 minutes or until slightly brown.
2. Add wine to deglaze pan.
3. Combine all ingredients in slow cooker and cook on low for 6 hours. Alternatively, cook in a large pot on the stovetop. Bring mixture to a boil, cover, then reduce to a simmer for about 90 minutes or 2 hours, until tender.
4. Serve on your favorite noodle of choice, such as gluten-free noodles or flat noodles.

• Prep Time: 15 min
• Cook Time: 6 hours
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: Hungarian

Nutrition

• Serving Size: 1 bowl (881g)
• Calories: 415
• Sugar: 14.9g
• Sodium: 414mg
• Fat: 13.6g
• Saturated Fat: 3.1g
• Unsaturated Fat: 9.5g
• Trans Fat: 0.2g
• Carbohydrates: 43.9g
• Fiber: 8.7g
• Protein: 34.9g
• Cholesterol: 82mg

Keywords: Hungarian goulash, goulash recipe, slow cooker goulash, stovetop goulash

The post Hungarian Goulash: A Traditional Beef Stew with Paprika appeared first on Dr. Axe.

If you’re wondering what is shakshuka, the word actually means “a mixture” in certain Arab dialects, which makes sense. The traditional version is made from a mix of benefit-rich eggs, tomatoes, chili peppers and onions, but there are dozens of modern interpretations of it — from adding in other veggies like eggplant or spinach, to sneaking in cheese and meats.

What Is Shakshuka?

Shakshuka’s background comes from North Africa, where it’s a staple in Tunisia, Libya and Egypt. It’s also extremely popular in Israel, where the egg dish arrived with a wave of North African immigration in the 1950s. It’s often eaten as a breakfast dish because it’s egg-based, but in Israel, it’s not uncommon to have it as a dinner meal, particularly once temperatures drop.

Traditional shakshuka is meat-free and uses pretty basic ingredients; this is part of the reason why it’s remained so popular, as it’s accessible to prepare even if you’re short on cash.

Is shakshuka healthy? For a deliciously simple meal, shakshuka is super good for you. Because of the eggs, it’s a terrific source of protein. It also uses harissa, a Tunisian chili paste made form olive oil, garlic, chili peppers and spices. That means it packs a punch for your taste buds and your gut. My shakshuka recipe also incorporates yogurt and sauerkraut for an anti-inflammation, probiotic kick.

Best of all, it’s quite easy to cook up but makes an impressive dish. It’s naturally gluten-free, too. So if you’re ready to try a new egg recipe for breakfast, you have to try shakshuka.

How to Make Shakshuka

Begin by heating a large cast-iron skillet over medium heat. Then add in the avocado oil, which is known for its healing properties, along with harissa, red peppers, garlic and spices. Cook, stirring the mixture occasionally, until it thickens.

Next, add in the fire-roasted tomatoes and cook the mix for another 10 minutes.

Add in a handful of fresh basil, stirring to mix in. Then using the back of a wooden spatula, create four indents in the shakshuka mix for the eggs.

Add the eggs to the skillet and cook, uncovered, for another 10 minutes, or until the eggs are as runny or as cooked as you like them.

Serve the shakshuka with yogurt, saukerkraut and more fresh basil.

I hope you enjoy this healthy shakshuka recipe as much – and as often – as I do! (And pair with these amazing sweet potato latkes.)

Other Flavorful Egg Dishes

• Eggs Benedict Recipe with Asparagus
• Sausage and Egg Casserole
• Breakfast Salmon Egg Bake
• Veggie Omelet
• Turmeric Eggs
• Breakfast Casserole

Shakshuka Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 2
• Diet: Gluten Free

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A Tunisian dish, shakshuka is one of those rare dishes that can work for breakfast, lunch and dinner. It’s very savory and features eggs, the harissa spice, tomatoes and other great flavors. It’s not only delicious but also good for you, and it’s popular across the globe.

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Ingredients

• 2 tablespoons avocado oil
• ½ cup harissa
• 3 tablespoons organic tomato paste
• 2 large red peppers, small diced
• 4 cloves garlic, crushed and minced
• 1½ teaspoon smoked paprika
• 1½ teaspoon chili powder
• ½ teaspoon sea salt
• 1 teaspoons pepper
• 1 teaspoon crushed red pepper
• ½ cup fire roasted tomatoes
• 3 very ripe tomatoes
• 4 pasture-raised eggs
• plain grass-fed dairy or coconut yogurt (optional)
• sauerkraut (optional)
• 1 handful of fresh basil (optional)

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Instructions

1. In a large cast-iron skillet over medium heat, add in the avocado oil, harissa, red peppers, garlic and spices.
2. Cook, stirring occasionally, until mixture thickens.
3. Add in the fire roasted tomatoes and continue cooking for 10 minutes.
4. Using the back of a wooden spatula, form four shallow indents for the eggs.
5. Add in the eggs and cook, uncovered for an additional 10 minutes or until eggs are desired doneness.
6. Serve optionally topped with yogurt, sauerkraut and basil.

• Prep Time: 10 min
• Cook Time: 25 min
• Category: Breakfast, Main Dishes
• Method: Stovetop
• Cuisine: Tunisian

Nutrition

• Serving Size: 1 (549g)
• Calories: 385
• Sugar: 17g
• Sodium: 410mg
• Fat: 24g
• Saturated Fat: 4.6g
• Unsaturated Fat: 17.5g
• Trans Fat: 0g
• Carbohydrates: 29g
• Fiber: 9.4g
• Protein: 16.8g
• Cholesterol: 327mg

Keywords: shakshuka recipe

The post Shakshuka … for Breakfast, Lunch or Dinner appeared first on Dr. Axe.

Most chicken paprikash recipes don’t include many vegetables and definitely not leafy greens, but what’s a main course without some antioxidant-rich greens? I’m taking this easy chicken paprikash recipe up a notch by including collard greens. I think you’ll agree that this dark leafy green is the perfect addition and comes out so flavorful and tender just like everything else in this tasty recipe.

What Is Chicken Paprikash?

Chicken paprikash, also called paprika chicken, is a popular dish in Hungary. A typical chicken paprikash contains meat that has been simmered in a rich and flavorful sauce.

Hungarian chicken paprikash always includes the spice that gives the dish its name — paprika. This bright red-colored spice comes from the chili pepper (Capsicum annuum) plant and is known for adding a distinct peppery flavor to dishes like this one. It’s also loaded with antioxidants.

Just like other authentic hungarian chicken paprikash recipes, this recipe includes a sauce that starts out with a roux flavored with paprika and other spices. For this recipe, rather than using flour to make the roux, you’ll be using gluten-free arrowroot starch.

It’s common to serve chicken paprikash with dumplings or dumpling-like egg noodles, but this recipe skips the dumplings. I recommend serving this recipe with gluten-free noodles. Of course, you can also eat this recipe without noodles, such as over rice.

Nutrition Facts

One serving of this Hungarian chicken paprikash is loaded with nutrients, in particular the vitamins A, K and B6 alongside the minerals selenium and phosphorus. It’s also a very well balanced macronutrient dish, with 32 grams of carbs, 33 grams of fat and 30 grams of fat. Meanwhile, on 3.5 grams of sugar per serving.

One serving contains approximately:

• 540 calories
• 32 grams carbohydrates
• 5.9 grams fiber
• 3.5 grams sugar
• 30 grams protein
• 33 grams fat
• 150 milligrams cholesterol
• 643 milligrams sodium (37 percent DV)
• 3,465 IUs vitamin A (149 percent DV)
• 130 micrograms vitamin K (145 percent DV)
• 1.1 milligrams vitamin B6 (83 percent DV)
• 30 micrograms selenium (55 percent DV)
• 346 milligrams phosphorus (49 percent DV)

How to Make Chicken Paprikash

Before you get started, make sure your oven is preheating to 350 degrees Fahrenheit. You can chop the vegetables while the oven is heating up so they’re ready to be thrown into the mix when it’s time.

In a large dutch oven over medium-high heat, add the avocado oil. While the oil is heating up a bit, salt the chicken. Add the chicken thighs to the pot and braise each side for about seven minutes each. Remove the chicken from the pot and set it aside as you move on to the next steps.

Lower the heat to medium and add arrowroot, shallots, garlic, cayenne, salt and pepper.

Add the paprika, the key ingredient to an authentic chicken paprikash. Sauté for one minute.

Add the chicken bone broth. You can make your own, or use store-bought or a protein powder made from bone broth and mix with water.

Allow the broth mixture to come to a simmer and thicken, whisking continuously, for around six minutes. See how beautiful the color is?

Cut the fingerling potatoes into nice bite-sized pieces and add them to the dutch oven. We used multi-colored fingerling potatoes. You can also go with Yukon Gold potatoes.

Continue to add the remaining ingredients, including the collard greens and tomato.

Add the chicken pieces last so they are laying on top.

Bake for 40 minutes, or until potatoes are fork tender.

While the dish is cooking, prepare the noodles you plan to serve the paprikash over.

Check the chicken thighs for doneness, making sure they register an internal temperature of 170 degrees F. When both are ready, serve this over your favorite noodles.

That’s all there is to it. Enjoy this tender chicken and flavorful sauce! Some Hungarians like to also add some sour cream. Rather than dairy, you can use a vegan sour cream or even coconut yogurt.

If you have a slow cooker, you can also use this recipe to make a slow cooker chicken paprikash. Want to make a chicken paprikash soup? When you’re done making this recipe, simply shred the chicken and omit the noodles. Add a few more cups of chicken bone broth if needed.

Try these other delicious, distinctive dishes that feature chicken thighs:

• Greek Chicken Souvlaki
• Sweet & Spicy Baked Chicken Thighs
• Thai Coconut Chicken Soup

Hungarian Chicken Paprikash Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 4
• Diet: Gluten Free

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Chicken paprikash, also called paprika chicken, is a popular dish in Hungary. The chicken and vegetables are simmered in a rich and flavorful sauce, and then it’s served over a base of noodles. It’ll quickly become a favorite to make at home.

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Ingredients

• 4 boneless, skinless chicken thighs
• 2 tablespoons avocado oil
• 6 fingerling potatoes, diced
• 3 cups collard greens, chopped
• 3 cups chicken bone broth
• 1 tablespoon arrowroot starch
• 1 tomato, diced
• ½ shallot, sliced into rounds
• 2 cloves garlic, minced
• 2 tablespoons paprika
• ¼ teaspoon cayenne
• ½ teaspoon sea salt, plus additional for chicken
• 1 teaspoon pepper

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Instructions

1. Preheat oven to 350 degrees F.
2. In a large dutch oven over medium-high heat, add avocado oil.
3. Salt chicken and allow oil to heat for 1 minute.
4. Add chicken to the pot to braise each side for about 7 minutes each.
5. Remove chicken and set aside.
6. Lower heat to medium and add arrowroot, shallots, garlic, paprika, cayenne, salt and pepper. Sauté for 1 minute.
7. Add broth and allow to come to a simmer and thicken, whisking continuously, for about 6 minutes
8. Add remaining ingredients with chicken laying on top.
9. Bake for 40 minutes, or until potatoes are fork tender. Also check the chicken with a meat thermometer, and it should register an internal temperature of 170 degrees F.
10. While the dish bakes, make your favorite gluten-free noodle of choice
11. When the paprikash and the noodles are ready, serve it over the noodles. Enjoy!

• Prep Time: 20 min
• Cook Time: 40 min
• Category: Main Dishes
• Method: Stovetop, Baking
• Cuisine: Hungarian

Nutrition

• Serving Size: 1 dish (542g)
• Calories: 540
• Sugar: 3.5g
• Sodium: 643mg
• Fat: 33g
• Saturated Fat: 7.7g
• Unsaturated Fat: 22g
• Trans Fat: 0.1g
• Carbohydrates: 31.6g
• Fiber: 5.9g
• Protein: 30.3g
• Cholesterol: 150mg

Keywords: chicken paprikash, chicken paprikash recipe, hungarian chicken paprikash

The post Hungarian Chicken Paprikash Recipe appeared first on Dr. Axe.

Believe me, this soup will have you saying, “More, please!” And you will be in luck, because this recipe makes enough for a crowd.

Thai Soup Ingredients

Thai food is traditionally known for its attention to balanced flavors (sour, sweet, salty, bitter and spicy) and the use of ingredients that are both delicious and medicinal. This Thai Coconut Chicken Soup is no exception. By steeping lemongrass and ginger in the broth, which is the base of the soup, you’ll release their oils and gain great health benefits.

Lemongrass helps flush harmful toxins out of your body and helps with digestion. Ginger benefits include warding off stroke and heart disease, helping with digestion, fighting infection, aiding respiratory function and many more.

And that’s just the foundation of the soup! The next layer will be creamy and nutritious coconut milk and red curry paste, which is a paste made with red chili peppers and garlic, two of the top fat-burning foods you can eat. Add in the optional bird’s eye chilis for even more fat-burning benefits.

Then it’s time for the chicken and veggies. You might notice a couple of unordinary vegetables in the group: Japanese sweet potatoes and bamboo shoots. (You should be able to find these at your local natural foods or international foods store.) These will add flavor, texture and amazing nutrition to the soup. Purple-skinned Japanese sweet potatoes contain anthocyanin, the same nutrient that gives eggplant its purple color and health benefits.

Nutrition Facts

All these great ingredients make a nutrition-rich soup. First, it’s balanced in macronutrients, with each serving providing 18 grams of energizing carbohydrates, 33 grams of healthy fats and 31 grams of muscle-building protein.

Next, each Thai chicken soup serving provides nearly 100 percent Daily Value of these amino acids: tryptophan, threonine, isoleucine, leucine, lysine, methionine, cystine, phenylalanine, tyrosine and valine.

On the vitamin front, each serving provides 173 percent Daily Value of vitamin C, 231 percent of vitamin A and 104 percent of vitamin K.

This Thai coconut soup is also rich in minerals, with over 50 percent Daily Value of phosphorus, zinc, copper, selenium and manganese.

How to Make This Thai Coconut Soup

Getting hungry yet? Grab a large soup pot, and let’s get started!

You’ll begin by bringing some chicken broth to a boil in your large pot along with a couple lemongrass stalks, some ginger root, and the optional bird’s eye chili peppers. If you can’t find the Thai peppers, you can substitute fresh jalapeños.

Never cooked with fresh lemongrass stalks before? Never fear. They’re easy to prep: chop off the root end and discard; chop off the leaves (you can save these to make a delicious tea); remove any dry layers from the outside of the resulting stalk, which should be whitish-green and about the size and length of a pencil. Chop the stalks in half and smash them with a rolling pin to break them down and release even more of the essential oil and flavor.

While the broth is simmering, grab a medium pot and bring the coconut milk to a low boil over medium-high heat. Once it’s bubbling, whisk in the red curry paste until it’s incorporated. Then turn off the heat and move this pot to the side.

Next, grab a large skillet or wok and melt some butter or coconut oil in it over medium heat. Once the fat is hot, add your chopped chicken thighs and cook them about 5 minutes. (If you don’t have chicken thighs on hand, chicken breasts will also work as a substitute.) Stir them around a bit just to make sure they’re cooking evenly and not sticking.

After 5 minutes, add your red onions and diced sweet potatoes. Cook these for 5 minutes more. At this point, the chicken should be browned and the onions slightly soft. Turn off the heat and set the skillet aside.

Going back to your broth, you want to remove the lemongrass, ginger and chili peppers with a handled sieve or slotted spoon and discard. Increase the heat to medium on the broth and carefully add in the coconut milk-curry mixture, chicken and veggie mixture, broccoli and bamboo shoots. Now you’ll let this simmer for 10 minutes to allow the potatoes to finish cooking and the broccoli to cook.

Lastly, you’ll turn off the heat and stir in the scallions and fresh lime juice. I highly recommend using fresh limes that have been sliced into lime wedges and squeezed as compared to the packaged lime juice you can buy in stores. This is going to add some freshness and the sour flavor component. Cover the coconut soup and allow it to rest for 10 minutes. Then ladle it up and enjoy the creamy, spicy, sweet, sour and salty flavors of this soup!

I hope you’ll love this hearty Thai soup so much you’ll want to make it again. One aspect that is great about this dish is it’s incredibly versatile. Next time, try experimenting with carrots, mushrooms, cilantro, fish sauce or noodles (in place of the potatoes). The possibilities are truly endless with this coconut soup.

Inspired to make other Thai dishes. First, make this Thai iced tea to go with this Thai coconut soup, then try these delicious recipes:

• Tom Kha Gai
• Soba Noodles Recipe with Turmeric Thai Sauce
• Thai Curry Kelp Noodles
• Thai Green Curry
• Thai Chili Sauce
• Thai Spring Rolls
• Thai Chicken Stir Fry

Otherwise, try these other delicious, distinctive dishes that feature chicken thighs:

• Greek Chicken Souvlaki
• Sweet & Spicy Baked Chicken Thighs
• Hungarian Chicken Paprikash

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Thai Coconut Soup with Chicken

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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This will be one of the more flavorful, satisfying soups you will make. It’s packed with healthy fats from coconut milk, protein from the chicken thighs, a punch of spicy flavor from red curry paste and some chili peppers, and the nutrition of numerous vegetables plus a lemongrass- and ginger-infused broth.

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Ingredients

• 4 cups low-sodium chicken bone broth (or regular broth)
• 2 stalks fresh lemongrass, cut in half and smashed
• 1 medium knob of ginger, peeled and coarsely chopped
• 1–2 bird’s eye chili peppers, optional
• two 13.5-ounce cans coconut milk
• one 4-ounce jar Thai red curry paste
• 2 tablespoons grass-fed butter or coconut oil
• 2 pounds boneless skinless chicken thighs, chopped
• 2 red onions, chopped
• 2 large Japanese sweet potatoes, diced
• 1 head broccoli, chopped
• one 13.5-ounce can bamboo shoots, drained
• 1 bunch scallions, chopped
• juice of two limes

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Instructions

1. In a large pot or dutch oven, bring the broth, lemongrass, ginger, and optional chili peppers to a boil over medium-high heat. Decrease heat to medium-low and simmer while you prepare the rest of the ingredients.
2. In a medium pot, heat the coconut milk to a low boil over medium-high heat. Add the red curry paste and whisk to combine until smooth and fully incorporated. Turn off heat and set aside.
3. In a large skillet, heat the butter or oil over medium heat. Once the butter is melted or the oil is shimmering, add the chicken thighs and cook for 5 minutes, stirring occasionally. Add the onions and sweet potatoes and cook 5 minutes more. Turn off heat and set aside.
4. Remove the lemongrass, ginger and chili peppers from the broth with a handled sieve or slotted spoon and discard.
5. Increase heat to medium and add the coconut-curry mixture, chicken and vegetable saute, broccoli, and bamboo shoots. Simmer for 10 minutes.
6. Turn off the heat and add the scallions and lime juice. Stir, cover and allow the soup to rest for 10 minutes to allow the flavors to marry.

• Prep Time: 15 min
• Cook Time: 30 min
• Category: Soups, Main Dishes
• Method: Stovetop
• Cuisine: Thai

Nutrition

• Serving Size: 1 bowl (575g)
• Calories: 505
• Sugar: 9.4g
• Fat: 32.9g
• Saturated Fat: 24.6g
• Unsaturated Fat: 5.3g
• Trans Fat: 0g
• Carbohydrates: 28.7g
• Fiber: 10.2g
• Protein: 30.6g
• Cholesterol: 106mg

Keywords: thai coconut soup, thai chicken coconut soup, thai soup, thai chicken soup

The post Thai Coconut Soup with Chicken & Ginger appeared first on Dr. Axe.

So what is chicken souvlaki exactly? I’m about to tell you, and then I’ll get to the important part — a healthy and delicious version of this classic Greek-food staple.

What Is Chicken Souvlaki?

Souvlaki is one of Greece’s most beloved “fast-food” items along with gyros and kebabs. Fast food in the United States is typically loaded with highly processed, health-hazardous ingredients, including meat that isn’t even 100 percent meat. Souvlaki, on the other hand, is fast to make and easy to eat on the go, but it still uses fresh, whole and healthy ingredients.

If you’ve been to a Greek restaurant before, then you probably already know to order “chicken souvlaki” not “souvlaki chicken”. The meat always goes in front to denote which protein is the star of the souvlaki. In addition to chicken souvlaki, there’s also pork, beef and lamb souvlaki.

What is souvlaki? It’s basically pieces of meat that have been grilled on a skewer. The freshly grilled protein is often put into a pita along with vegetables, sauce and garnish. Souvlaki can also be served on a plate with rice, grilled bread or potatoes.

Souvlaki is also sometimes served with Greek side dishes like lemon rice. Another popular rice option is Greek rice also known as Spanakorizo, or spinach rice. Both Greek lemon rice and spinach rice are delicious, but I would recommend using a sprouted rice to increase the nutrition and digestibility of the rice.

If you like chicken souvlaki, then you’ll most likely enjoy chicken kabobs. There isn’t a huge difference between Greek kabobs and Greek souvlaki. Greek chicken kabobs and chicken souvlaki are both made of meat that has been grilled on skewers, which are a long pieces of wood or metal used to hold pieces of food together.

In addition to meat, vegetables like peppers and onions are also commonly added to the skewers. Souvlaki is more commonly served as a pita sandwich, while kebabs are more likely to be plated.

Nutrition Facts

One serving of this chicken souvlaki recipe contains about:

• 344 calories
• 50.7 grams protein
• 13 grams fat
• 1.3 grams carbs
• <1 gram fiber
• <1 gram sugars
• 246 milligrams sodium (16 percent DV)
• 242 milligrams cholesterol
• 9.6 milligrams niacin (48 percent DV)
• 359 milligrams phosphorus (36 percent DV)
• 0.7 milligrams vitamin B6 (35 percent DV)
• 3 milligrams zinc (20 percent DV)
• 0.3 milligrams riboflavin (18 percent DV)
• 12 micrograms vitamin K (15 percent DV)
• 0.2 milligrams thiamin (13 percent DV)
• 0.7 micrograms vitamin B12 (12 percent DV)
• 437 milligrams potassium (12 percent DV)
• 2.1 milligrams iron (12 percent DV)
• 41 milligrams magnesium (10 percent DV)

As you can see, this recipe is quite nutritious — mainly thanks to its key ingredient of chicken. To be more exact on just how nutritious one serving of this chicken souvlaki is, one serving contains at least 10 percent the daily recommended value or more of 11 different key nutrients!

For example, a serving of this recipe has just shy of half of most people’s daily niacin requirements. Niacin, also known as vitamin B3, is known for reducing inflammation, improving circulation and helping the body to produce key hormones. (12)

This chicken souvlaki recipe is rich in phosphorus, which along with calcium, is essential to bone and tooth health. The body also uses phosphorus for cellular repair, waste removal, energy storage, energy usage and the production of DNA. (13)

I could go on and on, but I’m sure you’re getting the picture — this Greek delicacy may be fast and inexpensive to make, but it’s loaded with healthy nutrients.

How to Make Chicken Souvlaki

This take on chicken souvlaki skips the skewers and uses the oven, which means less work for the cook. Before you get started, make sure you have your oven preheating to 375 F. This recipe is really easy — you basically just need to mix your chicken souvlaki marinade, let the chicken marinate a while and then cook the chicken.

A Greek rice recipe (such as a lemon rice recipe) makes a great addition to chicken souvlaki, but I recommend choosing between putting the chicken into a pita or having the chicken with a side of rice so that you don’t overload on carbohydrates. And don’t forget my Tzatziki Sauce Recipe — it is the perfect topping for this chicken souvlaki.

Are you ready to make one of my favorite Greek chicken recipes?

Add all ingredients, minus the chicken, to a bowl and whisk to combine.

Add the chicken to the mixture and use your hands to mix until evenly-coated. Allow the mixture to marinate for up to one hour.

On a baking sheet lined with parchment paper, add the chicken pieces.

You can add some extra herbs on top of the chicken if you like and then bake for 30 minutes or until the chicken thighs reach an internal temperature of 165 F.

You can have a side of nutritious sprouted rice (feel free to add some spinach and/or lemon for a Greek twist) with your chicken. I chose to put tzatziki sauce and lemon over mine!

You can also put the chicken inside of a gluten-free pita with veggies like tomato, onion and cucumber. Don’t forget to top it with some sauce and maybe some crumbled feta cheese.

Another great dish to pair with souvlaki is the Greek avgolemono soup recipe. Check it out.

Otherwise, try these other delicious, distinctive dishes that feature chicken thighs:

• Hungarian Chicken Paprikash
• Sweet & Spicy Baked Chicken Thighs
• Thai Coconut Chicken Soup

Greek Chicken Souvlaki Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 6
• Diet: Gluten Free

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Greece is known for its whole-food based Mediterranean diet that features many healthy, unique and delicious dishes. Souvlaki is one of them and is often made with chicken or lamb. This chicken souvlaki recipe uses organic, free-range chicken. It’ll be a hit!

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Ingredients

• 1 tablespoon avocado oil
• ½ lemon, juiced
• ¼ cup white wine
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon Mediterranean oregano
• 1 teaspoon basil
• 8 chicken skinless, boneless thighs

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Instructions

1. Preheat oven to 375 F.
2. Add all the ingredients, except the chicken, to a bowl and whisk to combine.
3. Toss in the chicken and, using your hands, mix until evenly coated.
4. Allow the mixture to marinate for up to 1 hour.
5. On a baking sheet lined with parchment paper, add the chicken and bake for 30 minutes or until chicken reaches 165 F.
6. Add to a side of sprouted rice or in a gluten-free pita with all your favorite veggies!

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Main Dishes
• Method: Baking
• Cuisine: Greek

Nutrition

• Serving Size: 1 serving (275g)
• Calories: 344
• Sugar: 0.2
• Sodium: 246mg
• Fat: 13g
• Saturated Fat: 3.1g
• Unsaturated Fat: 8.2g
• Trans Fat: 0g
• Carbohydrates: 1.3g
• Fiber: 0.2g
• Protein: 50.8g
• Cholesterol: 242mg

Keywords: greek souvlaki, chicken souvlaki, souvlaki

The post Greek Chicken Souvlaki Recipe appeared first on Dr. Axe.

That’s right, I’m talking about stuffed peppers — turkey-stuffed bell peppers, to be exact.

Stuffed Bell Peppers: A Healthy, Balanced Meal

Usually, you’d use ground turkey, cheese and sauce in a pasta-style dish. But in this case, it’s all part of a veggie-packed, low-carb meal. Instead of noodles, you’ll get a flavorful bite of fresh bell pepper.

You’ll still enjoy a little carbohydrate goodness in the form of sprouted brown rice, but the minimal amount means you won’t feel bloated and heavy afterward; you can even leave it out if you’d like. So what makes these turkey-stuffed bell peppers so great?

Nutrition Facts

For starters, bell peppers are packed with vitamin C. Just eating one provides twice the daily recommended value of the vitamin, and three-fourths of your daily vitamin A requirements. They’re also low in calories; one entire pepper is just 37 calories.

These healthy stuffed peppers are also made with ground turkey, which is a nice, lean alternative to ground beef and makes for a good change of pace from the usual chicken breast or ground beef. It’s also high in protein, great for refueling after workouts.

While this recipe isn’t totally carb-free, we only use a half-cup of sprouted brown rice between four servings. Having a little rice helps these stuffed peppers feel more substantial without adding too many carbohydrates. Because the rice is a sprouted food, it’s also easier for the stomach to digest.

How to Make Stuffed Bell Peppers

This low-carb dinner comes together really quickly. You can have these turkey-stuffed peppers ready to go in the oven in 10 minutes, perfect for busy weeknights.

Let’s get cooking! Start by preheating the oven to 375 F. In a large skillet, heat the avocado oil over medium heat.

Add the turkey and cook until half of the meat is still pink, or about 3 minutes.

Next, add in the garlic, onion, parsley, salt and pepper. These seasonings will give the ground turkey tons of flavor, just what you want in stuffed peppers.

Next, add in the garlic, onion, parsley, salt and pepper. These seasonings will give the ground turkey tons of flavor, just what you want in stuffed peppers.

Let the turkey cook for another 3–5 minutes or until it’s cooked through. Then remove the skillet from the heat and stir in the marinara sauce and rice.

Then remove the skillet from the heat and stir in the marinara sauce and rice.

Next, line an 8 x 8 baking pan with parchment paper or grease it. If you haven’t already done so, slice your bell peppers in half lengthwise, removing the seeds and stems.

How gorgeous are these bell peppers?! They’re almost too pretty to stuff — almost. It’s time to fill them up with the turkey mixture, then top them off with the goat cheese.

Slide the turkey-stuffed bell peppers in the oven and let them bake for about 45 minutes.

Serve some extra marinara sauce on the side for drizzling purposes.

These low-carb turkey bell peppers make a colorful, simple meal that the whole family is going to love.

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Turkey-Stuffed Bell Peppers

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• Author: Dr. Josh Axe
• Total Time: 1 hour 5 minutes
• Yield: 4
• Diet: Gluten Free

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One of the most surprisingly easy yet uniquely tasty meals are stuffed peppers. This ground turkey-stuffed bell pepper recipe is also just a very healthy meal, with 33 grams of carbs, 30 grams of protein alongside 19 grams of fat.

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Ingredients

• ½ cup sprouted brown rice
• 4 large bell peppers of your choice, stem and seeds removed, sliced in half lengthwise
• 1 tablespoon avocado oil
• 1 pound ground turkey
• 2–3 garlic cloves minced
• ¼ red onion, minced
• ¼ cup parsley, chopped
• ½ teaspoon sea salt
• ½ teaspoon pepper
• 1 cup marinara sauce
• 2 ounces shredded goat cheddar cheese

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Instructions

1. Cook the brown rice according to the instructions.
2. Preheat the oven to 375 F.
3. In a large skillet over medium heat, add the avocado oil.
4. Add in the turkey and cook halfway, where it’s still pink, about 3 minutes.
5. Add in the garlic, onion, parsley, salt and pepper.
6. Stir and cook until the turkey is done, about 3–5 minutes.
7. Remove from heat and add marinara sauce and rice
8. In a 8 x 8 baking dish greased or lined with parchment paper, add the bell peppers and fill them with the turkey mixture.
9. Sprinkle with goat cheese and bake for 45 minutes.

• Prep Time: 20 min
• Cook Time: 45 min
• Category: Main Dishes
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 2 half peppers (402g)
• Calories: 426
• Sugar: 8.6g
• Sodium: 457mg
• Fat: 19.9g
• Saturated Fat: 6.7g
• Unsaturated Fat: 11.5g
• Trans Fat: 0.1g
• Carbohydrates: 33.3g
• Fiber: 5.1g
• Protein: 30.1g
• Cholesterol: 100mg

Keywords: stuffed peppers, stuffed bell peppers, turkey stuffed bell peppers

The post Turkey-Stuffed Bell Peppers appeared first on Dr. Axe.

If you’re looking to brine turkey, you have two basic options: dry turkey brine or wet turkey brine. Dry brining a turkey is a lot less of a mess and hassle compared to wet brining. Many cooking experts even prefer dry brining turkey, not just because it’s easier, but because it yields superior results to a wet brined turkey (the meat can actually taste watered down).

The ingredients in a dry brine for turkey can vary. This dry brined turkey will come out extra tender and delicious thanks to the time it spends soaking in healthy and flavorful ingredients like fresh-squeezed orange juice, coconut sugar, and antioxidant-rich herbs and spices, including rosemary, thyme and cardamom.

Why Do You Brine Meat?

You’re probably wondering why it’s even worth bothering with a dry brine for turkey. Brining meat before you cook it is a way to avoid ending up with a dry, tasteless piece of protein in the end.

The main goal of brining, whether wet or dry, is to increase the meat’s ability to retain moisture. Brining is also a way to season meat on a higher level. Plus, having meat sit with a salty brine on it helps break down the proteins, resulting in meat that is less chewy and more tender.

With a wet brine (the more traditional and tedious brining method), meat must be submerged in a brining liquid in the refrigerator for at least 12 hours. This means you must have a vessel that fits your meat fully submerged. This also means you have to have room for that vessel in your fridge.

With a large turkey, we’re talking about a lot space.

Dry brining still involves letting the turkey sit, but without all that liquid involved, the whole process feels a lot more straightforward and manageable. Plus, it often results in even tastier results than a wet brine!

You can use this turkey dry brine recipe for an entire turkey, or you can use it in a smaller amount for part of the turkey, such as a dry brine turkey breast. Whatever the size of the turkey, it is sure to be delicious and highly nutritious!

Key Ingredients

Clearly the highlight of this recipe is the bird. Turkey is a truly impressive protein source, loaded with a wide array of crucial vitamins and minerals.

It’s especially rich in two key B vitamins — niacin and vitamin B6. Turkey is also high in something called tryptophan, an amino acid that also helps regulate sleep.

Looking to sleep better tonight? Bring on that turkey!

This dry brine turkey recipe also includes giving the turkey a flavor, nutrient and moisture boost with butter. I recommend using grass-fed butter, rich in vitamin A and butyric acid.

What is butyric acid? This lesser known saturated short-chain fatty acid is actually highly impressive when it comes to health, and butter is a top source of it.

Then, of course, there are the herbs and spices, including:

• cardamom
• rosemary
• thyme
• fennel
• sage
• garlic

Those are just some of the many health benefits of this recipe. Are you ready to actually make this dry brined turkey?!

How to Dry Brine a Turkey

Dry brining a turkey isn’t hard even for the most novice of cooks. You basically combine the ingredients, rub them on the turkey, let the turkey sit for a while and then cook it. Hopefully, you’ll have some leftovers so you can make some of these turkey leftover recipes.

To get started, place the thawed turkey in a roasting pan. Now, you can start making the brine.

In a bowl or mortar, combine cardamom, rosemary, thyme, fennel and one tablespoon of salt.

Crush everything together to release the oils in the herbs. After about one minute of crushing, you’re ready to add the sugar, orange juice and remaining salt.

Mix until well-combined. Pour the brine onto the turkey, and massage it thoroughly into the turkey skin.

Cover the turkey, and place it in the fridge for at least 24–48 hours to let all that goodness soak in. After the turkey is done brining, brush the brine mixture off the turkey, and preheat the oven to 425 degrees Fahrenheit.

In a separate bowl, combine the butter, rosemary, thyme and sage. Mix until gently combined. Now you have your herb-butter mixture you will use to moisten the entire turkey both inside and out.

Place half of the butter mixture under the skin of the turkey. As you put the butter underneath the skin, rub it into the meat. Spread the remaining butter on top of the skin until the whole turkey is covered.

Place the turkey in the oven for 20 minutes. Meanwhile, chop the remaining veggies small enough to stuff the turkey.

Carefully pull the turkey out of the oven, and stuff it with the vegetables.

Turn the oven down to 350 degrees Fahrenheit, and bake for around 15 minutes per pound or until the thigh is 180 degrees Fahrenheit and the breast is 165 degrees Fahrenheit.

Your dry brine turkey is finished! Whether it’s Thanksgiving, Christmas or a simple family dinner, this main course is sure to impress.

It pairs well with giblet gravy, but don’t worry, it won’t be even close dry without it. Enjoy!

Dry Brine Turkey Recipe With Herb Butter

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• Author: Dr. Josh Axe
• Total Time: 24–48 hours
• Yield: Varies
• Diet: Gluten Free

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Looking for a dry brine turkey that results in some really juicy and savory meat? Look no further than this awesome recipe, complete with herb butter.

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Ingredients

Brine:

• 1 teaspoon cardamom
• 1 tablespoon rosemary
• 1 tablespoon thyme
• 1 teaspoon fennel
• 3½ tablespoons kosher salt
• ½ orange, juiced
• ¼ cup coconut sugar

Turkey:

• 12–30 pound turkey, thawed
• 1 cup butter, softened
• 1 tablespoon rosemary
• 1 teaspoon thyme
• 1 teaspoon sage, chopped
• 1 onion
• 1 head garlic
• 2 sticks of celery
• 1 cup mushrooms

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Instructions

1. Place thawed turkey in a roasting pan.
2. In a bowl or mortar, combine cardamom, rosemary, thyme, fennel, 1 tablespoon salt and crush to release the oils in the herbs. About 1 minute.
3. Add sugar, orange juice, remaining salt and mix until well-combined.
4. Massage the brine thoroughly into the turkey skin.
5. Cover and place in the fridge for at least 24–48 hours.
6. After the turkey is done brining, brush the brine mixture off the turkey and preheat oven to 425 degrees Fahrenheit.
7. In a separate bowl, mix together butter, rosemary, thyme and sage.
8. Place ½ butter mixture under the skin of the turkey and rub into meat.
9. Rub the remaining butter on top of the skin of the turkey until the whole turkey is covered.
10. Place turkey in the oven for 20 minutes.
11. Chop remaining vegetables small enough to stuff the turkey.
12. Carefully pull the turkey out of the oven and stuff it with the vegetables.
13. Turn the oven down to 350 degrees Fahrenheit and bake for around 15 minutes per pound (which would be 3 hours for a 12-pound turkey and 7.5 hours for a 30-pounder!) or until the thigh is 180 degrees Fahrenheit and breast is 165 degrees Fahrenheit.

Notes

You can use this turkey dry brine recipe for an entire turkey, or you can use it in a smaller amount for part of the turkey, such as a dry brine turkey breast.

• Prep Time: 30 min
• Cook Time: Varies
• Category: Main dish
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 8 oz
• Calories: 296
• Sugar: 7g
• Sodium: 197mg
• Fat: 9.3g
• Carbohydrates: 7g
• Fiber: 0g
• Protein: 50g
• Cholesterol: 7.5mg

Keywords: dry brine turkey recipe, how to dry brine a turkey

The post Dry Brine Turkey Recipe With Rosemary-Thyme Herb Butter appeared first on Dr. Axe.

Although falafels don’t exactly have a reputation for being healthy or nutritious, making a few simple swaps in your recipe can instantly bump up the health benefits and nutrition profile of this delicious delicacy.

So is falafel vegan? What is a falafel sandwich, and is it healthy?

Keep reading for everything you need to know about this flavor-packed fritter.

What Is Falafel?

So what exactly is in your falafel sandwich, and what is falafel made of? Falafel is a common Middle Eastern dish that is made from chickpeas or fava beans that have been ground up, shaped into a ball-like patty and deep-fried or baked.

Other falafel ingredients include herbs and spices like cumin, coriander and garlic.

They can be served alone, as part of an assortment of small dishes or appetizers known as a meze, or tucked into a pita, sandwich or wrap. They are also used as a plant-based protein source in many vegetarian recipes and can be enjoyed in plant-based pasta dishes, pizzas, waffles and even tacos.

Like most things concerning the Middle East, the origins of falafel are slightly controversial depending whom you ask. However, it’s generally believed to have originated in Egypt, where it’s prepared with fava beans, via Christian Copts.

From there, it spread throughout the Arab world and later into Israel. Interestingly, everywhere else replaces the original fava beans with nutrition-rich chickpeas.

No matter where in the Middle East you are, you’re guaranteed to be standing a stone’s throw away from a falafel stand. In fact, Egypt, Palestine, Lebanon, Syria and Israel have all named falafel as their national dish.

Though it took a while for falafel to hit the U.S., you can now find these addicting little snacks at Middle Eastern restaurants and salad bars throughout the country — and now, with my easy falafel recipe, in your kitchen.

Is It Healthy? Pros and Cons

Although traditional falafels are made using a variety of healthy falafel ingredients like beans, herbs and spices, they are also deep-fried in oil, which significantly increases the content of fat and calories in the final product.

According to a recent 2019 study published in BMJ, regular consumption of fried foods may be associated with a higher risk of dying from heart disease for women. Other research shows that eating fried foods could also be tied to a higher risk of developing chronic conditions, such as diabetes, high blood pressure and heart problems.

Not only that, but another study conducted by University of Navarra in Pamplona, Spain found that frequent consumption of fried foods was linked to a higher risk of weight gain and obesity.

Fortunately, there are plenty of ways to make falafels a bit healthier, and they can even be baked instead of fried to significantly slash their content of calories and fat.

Baked falafels are a great source of protein and fiber, both of which can help ramp up weight loss by keeping you feeling fuller for longer between meals and reducing levels of ghrelin, the hormone responsible for stimulating feelings of hunger. Falafels also supply a range of other key vitamins and minerals as well, including manganese, copper and folate.

They’re also super versatile and a great meat substitute for those looking to transition to a more plant-based diet, promote sustainability and reduce their environmental impact.

How to Make Falafel

How do you make falafel from scratch? You’ll be surprised at how simple homemade falafel is to make.

What is the best falafel mix?

We use a combination of chickpeas and black-eyed peas to get the at-home texture just right. Both of these beans, but in particular chickpeas, are loaded with protein and fiber, so even though falafel is meat-free, you’re sure to feel full!

Then, we’ll add in fresh parsley and a heap of seasonings. Don’t be deterred by the list — you likely have them all in your pantry, and the combination of cardamom, cumin, cayenne and cilantro is going to give your falafel recipe a ton of flavor.

Finally, we’ll fry these up with avocado oil. Refined avocado oil is a great option for cooking at high heat, as it can withstand temperatures up to 400 degrees Fahrenheit. It also helps your body better absorb nutrients and improves cardiovascular health.

Start by adding in all the ingredients except the avocado oil to a food processor. Blend on high until it’s well combined, adding more Paleo flour if needed.

Allow the mixture to sit in the refrigerator for an hour.

In a large frying pan over medium to medium-high heat, add the avocado oil. While it heats up, use a tablespoon to scoop out the falafel “dough” and form it into small discs.

Fry for 4 minutes, flip and cook for an additional 4 minutes or until golden brown.

Add the falafel to your favorite salad and drizzle our Hummus or Avocado Ranch Dressing on top.

Other Recipes

There are plenty of authentic falafel recipe ideas out there, many of which involve deep-frying your patty in highly processed vegetable oil and piling on the salt. Fortunately, there are also plenty of strategies you can use for how make falafel a bit healthier, without skimping on taste or flavor.

For example, my gluten-free falafel recipe uses a combination of black-eyed peas and chickpeas, along with other ingredients like red onions, garlic, parsley and cilantro. Instead of using canola oil or vegetable oil for frying, it uses avocado oil, which can withstand very high temperatures without breaking down or oxidizing.

Alternatively, try making your falafel recipe baked instead of fried to give it a healthy twist and cut down on the fat content of your fritters. This typically involves placing spoonfuls of patties on a sheet and baking for 20–25 minutes at 375 degrees Fahrenheit.

You can also try swapping other veggies into your falafel recipes, like in this Zucchini Falafel Recipe. Kale, lentils, green peas, sweet potatoes and spinach can all be excellent additions to any spicy falafel recipe as well.

Enjoy your homemade fritters in a healthy falafel wrap by opting for a whole wheat pita and loading up on the veggies. If you’re cutting back on carbs, collard greens also make a great substitute for wraps and can help squeeze a few extra nutrients into your meal.

For a flavorful falafel sauce, try out this Creamy Avocado Cilantro Lime Dressing, which features goat yogurt, garlic and avocado.

So what should you serve falafel with? It goes well with nearly everything!

In the Middle East, it’s usually stuffed in a pita and served with hummus. Grab a gluten-free pita and whip up this Tzatziki Sauce to spread on it.

If you want to get a little funky, Paleo ranch dressing tastes fantastic with it, too. It also goes really well served with a salad like this Cauliflower Tabbouleh Salad, which is from the same region, or even chopped up and added right to a salad, like this Cucumber Tomato Salad.

Of course, you don’t need to serve it with anything at all — falafel is tasty enough to eat solo! Let’s get cooking.

Risks and Side Effects

Although falafels can generally be enjoyed safely as part of a healthy diet, there are several downsides that need to be considered as well.

For starters, it’s important to exercise caution if you have an allergy to any of the ingredients found in falafel, especially when dining out. Serious allergic reactions have been reported to ingredients like sesame seeds, which are often used in the sauce that accompanies falafel burgers and wraps.

If you do have any food allergies, be sure to inform the staff when dining out and check the ingredients label carefully when purchasing pre-made products.

Additionally, keep in mind that not all falafels are created equal, and some varieties may be much more healthy than others. Baked falafel made with whole food ingredients like chickpeas, herbs and spices, for example, boasts a much better nutrient profile than falafels that are deep-fried, highly processed and pumped full of unhealthy ingredients.

Making your own falafels at home can help put you in control of what’s going on your plate while also optimizing the potential health benefits of your meal.

Conclusion

• What is falafel, and what is falafel made of? Falafel is a type of patty made from chickpeas and/or fava beans that have been ground up, pressed into a ball-like shape, and fried or baked. Other common falafel ingredients include garlic, parsley, cumin and coriander.
• Is falafel healthy? Traditional falafels are often deep-fried, which significantly increases the fat and calorie content of the final product.
• Baked falafels are a much better choice and are high in protein, fiber and a range of important micronutrients to support overall health.
• Aside from baking your falafels, you can also try mixing in other veggies, using avocado or coconut oil in place of refined vegetable oil and making a few simple switches to your wrap to help boost the potential health benefits.

Vegan Falafel Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 30 minutes
• Yield: 10-12
• Diet: Vegan

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You’ll be surprised at how easy this falafel recipe is to make. We use a combo of chickpeas and black-eyed peas to get the right texture.

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Ingredients

• ¾ cup chickpeas
• ¾ cup black-eyed peas
• ½ red onion, chopped
• 1 clove garlic, minced
• 4 tablespoons flat-leaf parsley
• 4 tablespoons cilantro
• 1 teaspoon cayenne
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1 teaspoon cardamom
• 1 teaspoon salt
• 1 teaspoon pepper
• ½ teaspoon baking powder
• 1–3 tablespoons water
• 1½–2 tablespoons Paleo flour
• 6–8 tablespoons avocado oil for frying

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Instructions

1. Add all ingredients except the avocado oil in a food processor and blend on high until well combined, adding more Paleo flour if needed.
2. Allow mixture to sit in the fridge for one hour.
3. In a large frying pan over medium to medium-high heat add the avocado oil.
4. Using a tablespoon, scoop out falafel and form into disks.
5. Fry for 4 minutes, flip and cook for an additional 4 minutes or until golden brown.
6. Add to your favorite salad and drizzle our Hummus or Avocado Ranch Dressing on top.

Notes

• You can adjust the spices to your liking, perhaps adding some red pepper flakes for some more spice.
• Alternatively, you can make this a baked falafel recipe by baking instead of frying, though it will add time to the recipe.

• Prep Time: 20 min
• Cook Time: 70 min
• Category: Main dish
• Method: By hand
• Cuisine: Middle Eastern

Nutrition

• Calories: 155
• Sugar: 1.7g
• Sodium: 217mg
• Fat: 9.9g
• Saturated Fat: 1.1g
• Unsaturated Fat: 8.8g
• Trans Fat: 0g
• Carbohydrates: 13.4g
• Fiber: 3g
• Protein: 4.2g
• Cholesterol: 0mg

Keywords: falafel, easy falafel recipe, vegan falafel recipe, best falafel recipe

The post What Is Falafel? Pros, Cons & How to Make It appeared first on Dr. Axe.

But you don’t need to pull out a pre-made meal full of nasties when you can make Salisbury steak right at home. Plus, not only is this Salisbury steak recipe simple to make, it’s finished in the slow cooker for a hands-off dinner that’s cooked to perfection.

What Is Salisbury Steak?

What makes Salisbury steak so special? It’s a dish that sometimes causes confusion. Is it hamburger? Or a fancier meatloaf? Well, it’s a little bit of both.

Salisbury steak is made from ground beef that’s mixed with breadcrumbs as well as seasonings like ketchup and Worcestershire sauce and then fried up. The patties are then smothered in a delicious brown gravy made with mushrooms and onions to finish it all off. Yum!

The dish has an interesting history. It’s named after a U.S. doctor, James H. Salisbury, from the 1800s who believed that food could cure diseases. So far so good, right? The steak — or “muscle pulp of beef,” as he called it — was one of his favorite dishes. That’s because he thought that foods like fruits, veggies and starches were bad for the body.  Needless to say, we don’t agree with everything Salisbury thought up.

Salisbury did several experiments where he ate just one food, like porridge, at a time before concluding that Salisbury steak was the best food for the body. It was one of the main points of the book he published, where he advocated for a low-carb diet for weight loss. Salisbury is credited as being one of the first to introduce a fad diet to the U.S.

But whatever his ideas, there’s no denying that Salisbury created a seriously tasty recipe.

Nutrition Facts

You might be wondering if Salisbury steak is healthy. The answer is that you can definitely make a healthy version. One serving of this slow cooker steak provides:

• 321 calories
• 15.6 grams protein
• 22.6 grams fat
• 14.3 grams carbohydrates
• 40.3 milligrams vitamin C (54 percent DV)
• 719 IUs vitamin A (31 percent DV)
• 0.71 micrograms vitamin B12 (30 percent DV)
• 0.252 milligrams vitamin B1 (23 percent DV)
• 0.254 milligrams vitamin B2 (23 percent DV)

This slow cooker Salisbury steak recipe benefits from using grass-fed beef instead of plain hamburger. Grass-fed beef is naturally higher in vitamins, minerals and antioxidants than grain-fed beef. It can be a bit more expensive, but you truly get more bang for your buck.

We keep this homemade Salisbury steak recipe easy on the stomach, too. Instead of breadcrumbs, we’ll use gluten-free cracker crumbs. This helps bind the beef with the egg and tomato sauce or ketchup to ensure that even after cooking, the steak remains juicy and flavorful.

And let’s not forget about the brown gravy recipe! Made with beef broth, mushrooms, onions, fresh thyme and Dijon mustard, you’ll want to lick the spoon as you prepare it. You can use pre-made broth for this, but if you want to kick things up a notch, using homemade beef bone broth can provide extra nutritional benefits — it’s one of my favorite foods for helping to improve leaky gut.

How to Make Salisbury Steak

But enough about the ingredients. Let’s get cooking!

To start, place the mushrooms, garlic, onions, herbs, sea salt and pepper at the bottom of the slow cooker. (See below for directions how to cook it on a stovetop.)

Next, in a bowl, mix together the ground beef, Worcestershire sauce, crushed crackers, ketchup, eggs, salt and pepper.

Use your hands to form them into 2- to 3-inch patties. This should make about six to seven patties.

Brown the patties in a skillet to give them a nice color.

Then place the patties on top of the mushroom mixture in the slow cooker.

In a separate bowl, mix together the remaining gravy ingredients: broth, Worcestershire sauce, arrowroot starch, butter and mustard.

Pour the broth mixture over the patties in the slow cooker. Cook on low for 6–8 hours.

Serve the patties on a plate and spoon the brown gravy over them. These Salisbury steaks go nicely with mashed potatoes (or mashed caul-tatoes) to soak up the sauce as well as green beans. Much better than a frozen dinner!

Okay, no slow cooker? Here’s how to cook it on the stovetop! Make up the steaks and cook them on a large skillet with a little butter or coconut oil. Brown both sides for a minute or two, then remove and put on a plate.

Add a little more butter to the pan and then cook the onion and garlic for two minutes. Add mushrooms and cook for an additional three minutes.

Turn the heat down to medium-low and add butter. Once it’s melted, add the arrowroot and cook for 30 seconds, whisking constantly. Bit by bit, add the beef broth and keep whisking.

Once all the beef broth is in the pan, add the remainder of the gravy ingredients. Stir well.

Add the steaks (and the juice from the plate). Cook for 7–8 minutes until the gravy is thickened. Stir occasionally near the steaks.

Serve the salisbury steaks topped with the gravy.

Salisbury Steak Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minute
• Yield: 6
• Diet: Gluten Free

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Salisbury steak is one of those dishes that is quintessentially American but usually not very healthy. This Salisbury steak recipe is healthy and simple to make, plus it’s finished in the slow cooker for a hands-off dinner that’s cooked to perfection.

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Ingredients

Main Ingredients

• 1 pound grass-fed ground beef
• 2 tablespoons soy-free Worcestershire sauce
• 1 cup gluten-free cracker crumbs
• 1 tablespoon tomato sauce or organic ketchup
• 1 egg
• ¼ teaspoon sea salt
• 1 teaspoon pepper

Gravy

• 3 cups beef broth
• 1 tablespoon soy-free Worcestershire sauce
• 3 tablespoons butter
• 3 tablespoons arrowroot starch
• 1½ cups mushrooms, sliced
• 2 cloves garlic, minced
• ½ sweet onion, sliced
• 1 tablespoon Dijon mustard
• 1 teaspoon fresh thyme
• ¼ teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. Place mushrooms, garlic, onions, herbs, salt and pepper at the bottom of the slow cooker.
2. In a bowl, mix ground beef, Worcestershire, crushed crackers, ketchup or tomato sauce, eggs, salt and pepper.
3. Form the mixture into 2–3 inch patties. This should make about 6–7 steaks.
4. Brown patties in a skillet and then place on top of mushroom mixture.
5. In a separate bowl, mix broth, Worcestershire sauce, starch, butter and mustard.
6. Pour broth mixture over the top of the patties in the slow cooker.
7. Cook on low for 6–8 hours.
8. Okay, no slow cooker? Here’s how to cook it on the stovetop. Make up the steaks and cook them on a large skillet with a little butter. Brown both sides for a minute or two, then remove and put on a plate.
9. Add a little more butter to the pan and then cook the onion and garlic for 2 minutes. Add mushrooms and cook for an additional 3 minutes.
10. Turn the heat down to medium-low and add butter. Once it’s melted, add the arrowroot and cook for 30 seconds, whisking constantly. Bit by bit, add the beef broth and keep whisking.
11. Once all the beef broth is in the pan, add the remainder of the gravy ingredients. Stir well.
12. Add the steaks (and the juice from the plate). Cook for 7–8 minutes until the gravy is thickened. Stir occasionally near the steaks.
13. Whether slow cooked or on stovetop, serve the salisbury steaks topped with the gravy. It pairs very well with mashed potatoes and green beans.

• Prep Time: 10 min
• Cook Time: 8 hrs
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: American

Nutrition

• Serving Size: 1 steak (155g)
• Calories: 321
• Sugar: 3.5g
• Sodium: 430mg
• Fat: 22.6g
• Saturated Fat: 10.4g
• Unsaturated Fat: 10.6g
• Trans Fat: 1g
• Carbohydrates: 14.3g
• Fiber: 1g
• Protein: 15.6g
• Cholesterol: 92mg

Keywords: salisbury steak recipe, slow cooker salisbury steak

The post Salisbury Steak Recipe: Slow Cooker or Stovetop Version appeared first on Dr. Axe.

Get ready to fall in love with my pozole verde de pollo recipe, which you can make with chicken or without (for a vegetarian version).

What Is Pozole Verde?

Have you heard of pozole verde before? It’s not as common at Mexican restaurants as, say, tacos. But it’s become a new favorite at my house.

Pozole likely originated in the Mexican state of Guerrero, though it’s eaten throughout the country. You’ll often find it at large family gatherings, since you can make a big ole pot of it and serve a lot of people. It’s pronounced “po-sol-e,” and the name gives you a clue as to what the dish is — pozole is the Aztec word for hominy.

While there are many variations of pozole, the one thing that never changes is that hominy is a main ingredient. If you’ve never eaten or cooked with hominy before, you’re in for a treat. Hominy is essentially whole corn kernels that have been soaked in an alkaline solution to get rid of the hull and sometimes the germ.

The soaking process causes hominy to swell in size — it’s much larger than a normal corn kernel — and really dials up the flavor. Rather than detract from hominy’s nutritional value, nixtamalization, as the soaking process is called, actually improves hominy’s nutritional value by making it easier for the body to absorb the vitamins.

Once the hominy’s soaked, it can be ground up, either to make grits or masa for tortillas. It can also be dried, similar to beans, or cooked and canned. If you purchase dried hominy, you can prepare it the same way you would dried beans.

Hominy really makes pozole, but the color of the stew changes depending on what ingredients are in it. Most contain pork along with the hominy, but some use chicken. I don’t recommend pork, so if you’re eating meat, go with chicken for this dish. In a vegetarian pozole verde, beans are substituted for the meat.

Pozole verde, or “green hominy,” gets its hue from the tomatillos, jalapeños and spinach we’ll add in, but there are also red and white variations of the stew. Pozole blanco eliminates red and green salsas and chilies, while pozole rojo uses strong red ones.

Traditional toppings included hot sauce, cilantro, avocado, sour cream, corn chips and, of course, a squeeze of fresh lime over it all. It’s basically a taco bowl in the form of a stew!

How to Make Pozole Verde

So let’s talk about this particular Mexican chicken pozole verde recipe. To make things quicker, I’ve opted for a 25-ounce can of hominy to make this an easy weeknight recipe, but if preparing dried hominy tickles your fancy, you can do that. Shredded chicken or fava beans can take the place of the pork traditionally used in pozole verde.

First, make up the chicken, if you’re having meat. Open up the can of hominy, rinse well in a colander and add to a large pot (big enough to hold a whole chicken).

Take a whole chicken and cut into four parts: two leg/thigh portion and two bone-in breasts. Add the pieces to the pot.

(No meat? Use one cup of fava beans with the shredded cabbage and spinach later in the recipe.)

Cover the chicken with water and stir, making sure all the chicken is fully submerged. Bring it to boil. Lower to medium-low temperature and cook for one hour.

After the hour, turn off the stovetop and remove the chicken from the soup mixture and let it cool in a dish.

Meanwhile, chop all of the veggies. Place avocado oil in a sauté pot along with the garlic, tomatillos, jalapeño, cumin, salt and pepper.

Sauté for around 10 minutes. Add the veggies into a food processor/blender and process until smooth.

Add the spinach and sliced cabbage to the hominy soup, and turn the burner back on to low.

Simmer these veggies for around 15 minutes.

Shred the chicken and add to the large pot, along with the mixture from the food processor. Stir well and re-heat until ready to serve.

Serve the vegetarian or chicken poloze verde warm with your choice of garnishes, such as sliced radishes and/or avocado, fresh lime wedges, pumpkin seeds and fresh cilantro. You may also choose to add shredded goat cheddar cheese.

Pozole Verde Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minute
• Yield: 8
• Diet: Gluten Free

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This Mexican stew with chicken or fava beans hits all the right notes and will wow your guests or family. Get ready to fall in love with this pozole verde recipe.

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Ingredients

• 25-ounce can of hominy
• whole chicken, cut in four parts (use 1 cup fava beans if vegetarian)
• 1 tablespoon avocado oil
• 4 cloves garlic, minced
• ½ onion, sliced
• 5 tomatillos, chopped
• 2 poblano peppers, sliced and deseeded
• 1 jalapeño, sliced and deseeded
• 1 tablespoon cumin
• ½ teaspoon sea salt
• ½ teaspoon pepper
• 2 cups red cabbage, shredded
• 3 cups spinach
• optional garnishes: shredded goat cheddar cheese, sliced radishes and/or avocado, chopped onions, fresh lime wedges, pumpkin seeds and fresh cilantro

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Instructions

1. Open up the can of hominy, rinse well in a colander and add to a large pot (big enough to hold a whole chicken).
2. Take a whole chicken and cut into four parts: two leg/thigh portion and two bone-in breasts. Add the pieces to the pot. (No meat? Use one cup of fava beans with the shredded cabbage and spinach later in the recipe.)
3. Cover the chicken with water and stir, making sure all the chicken is fully submerged. Bring it to boil. Lower to medium-low temperature and cook for one hour.
4. After the hour, turn off the stovetop and remove the chicken from the soup mixture and let it cool in a dish.
5. Chop all of the veggies. Place avocado oil in a sauté pan along with the garlic, onion, tomatillos, poblano and jalapeño peppers, cumin, salt and pepper. Sauté for around 10 minutes.
6. Add the veggies into a food processor/blender and process until smooth.
7. Add the spinach and sliced cabbage to the hominy soup, and turn the burner back on to low. Simmer these veggies for around 15 minutes.
8. Shred the chicken and add to the large pot, along with the mixture from the food processor. Stir well and re-heat until ready to serve.
9. Serve the vegetarian or chicken poloze verde warm with your choice of garnishes.

• Prep Time: 20 min
• Cook Time: 1 hr 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Mexican

Nutrition

• Serving Size: 281g
• Calories: 239
• Sugar: 4g
• Sodium: 558mg
• Fat: 6.3g
• Saturated Fat: 1.2g
• Unsaturated Fat: 4.1g
• Trans Fat: 0g
• Carbohydrates: 18.1g
• Fiber: 3.7g
• Protein: 26.9g
• Cholesterol: 78mg

Keywords: pozole verde, chicken pozole verde, vegetarian pozole verde, pozole verde de pollo

The post Mexican Chicken Pozole Verde Recipe appeared first on Dr. Axe.

Wild-caught salmon is one of my favorite fish to eat. It’s loaded with nutrients that are hard to come by elsewhere. This blackened salmon recipe is ready in under 30 minutes. You likely already have everything necessary on-hand, and, best of all, it’s fool-proof. Whether you think you like fish or not, you’ll want to at least try this blackened salmon.

What Is Blackening Seasoning?

What makes this salmon so simple to prepare — and so delicious — is the blackened seasoning. One question I get often is: Is blackening seasoning the same as Cajun seasoning? Blackening seasoning and Cajun seasoning are quite similar. Most of the herbs and spices in this recipe are Cajun-style. (And no, blackened salmon doesn’t mean

So, how do you make blackened seasoning? I’ve done that by adding smoked paprika, which gives this salmon that “charred” flavor you’d get if you were using an outdoor grill, and what makes it not just Cajun-style, but blackened as well.

Is blackened season spicy? Only if you want it to be! The smoked paprika in this recipe adds a little kick, but not too much. You can add cayenne pepper or crushed red pepper if you want to increase the heat here.

Do You Eat the Skin of Salmon?

This is something people wonder about often. The answer is, it depends. I prefer removing the skin unless I am grilling the salmon. If that’s the case, leaving the skin on can result in extra texture thanks to the skin becoming nice and crispy.

Another question I get asked often is do you cook salmon with the skin on or off? Again, since I usually prefer eating my salmon skin-free, I remove it. How do you remove skin from salmon? It’s actually much easier than people think and the more you do it, the better at it you’ll become.

Start by placing the salmon fillet on a cutting board. I find it helpful to sprinkle the tail end of the fish in salt to get a firm grip. Next, while holding the tail end, use a sharp knife to cut between the fish and the skin. You want to be cutting in the opposite direction from where the tail is.

Keep holding the end and continue cutting along the length of the salmon. Then simply remove and toss the skin.

Nutrition Facts

Once the fish is skinned, it’s ready for cooking. Here’s what you’ll get in one serving of this blackened salmon recipe without dressing. As you can see, it’s absolutely loaded with nutrition, including being a high-protein food as well as being more than 100 percent Daily Value in the following nutrients: omega-3 fatty acids, vitamin B12 and B6, vitamin K, and the minerals copper and selenium.

• 403 calories
• 35.9 grams protein
• 25.3 grams fat
• 8.5 grams carbohydrates
• 2.4 grams fiber
• 1.3 grams sugar
• 3.6 grams omega-3 fatty acids (248 percent DV)
• 7.2 micrograms vitamin B12 (300 percent DV)
• 3,701 IUs vitamin A (159 percent DV)
• 0.4 milligrams vitamin B1 (40 percent DV)
• 0.7 milligrams vitamin B2 (percent DV)
• 13.8 milligrams vitamin B3 (99 percent DV)
• 2.9 milligrams vitamin B5 (59 percent DV)
• 1.55 milligrams vitamin B6 (119 percent DV)
• 5.4 micrograms vitamin B12 (225 percent DV)
• 45.8 milligrams vitamin C (61 percent DV)
• 434 IU vitamin D (72 percent DV)
• 2.9 milligrams vitamin E (19 percent DV)
• 231.9 micrograms vitamin K (258 percent DV)
• 0.9 milligrams copper (106 percent DV)
• 389 milligrams phosphorus (56 percent DV)
• 63.1 micrograms selenium (115 percent DV)

How to Make Blackened Salmon

I’ve served this fish as a blackened salmon salad nestled on kale, but you can serve this salmon any way you’d like. You could use this recipe for blackened salmon tacos, for instance, or serve this with sweet potato fries or brown rice instead of kale. Once you try the recipe as-written, I’m sure you’ll be looking for as many ways as possible to incorporate it into your menu.

Start by warming the avocado oil in a large pan over medium heat. While the oil is heating, combine the herbs and seasonings in a small bowl.

Mix until they’re well-combined. Coat the salmon filets evenly with the seasonings.

Use tongs to place the salmon filets in heated oil. Cover the pan and fry the fish for 5–10 minutes on each side, or until the internal temperature reaches 145 degrees Fahrenheit.

Use tongs to place the salmon filets in heated oil. Cover the pan and fry the fish for 5–10 minutes on each side, or until the internal temperature reaches 145 degrees Fahrenheit. You may also choose to grill the blackened salmon.

Serve over massaged kale (remove stems, chop it up and hand-massage with some olive oil) or sautéed spinach, brown rice or next to sweet potato fries. Optionally top with creamy avocado cilantro lime dressing, a dressing of your choice or just with some squeezed lemon. Enjoy!

Blackened Salmon Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 min
• Yield: 2
• Diet: Gluten Free

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One of the most nutrient-dense and delicious dishes you will cook, this blackened salmon recipe is ready in under 30 minutes. You likely already have everything necessary on-hand, and, best of all, it’s fool-proof.

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Ingredients

• 2 tablespoons avocado oil
• 4 small salmon filets, about 3 ounces each
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• ½ teaspoon thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne
• ½ teaspoon sea salt
• 1 teaspoon black pepper
• 4 cups massaged kale
• 1 lime, quartered for garnishing
• Creamy avocado cilantro lime dressing (optional)

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Instructions

1. In a large pan over medium heat, warm oil.
2. While pan is heating, combine, garlic, onion, oregano, thyme, paprika, cayenne, salt and pepper in a small bowl. Mix until well-combined.
3. Coat salmon evenly with seasonings.
4. With tongs, place the salmon filets in the heated oil. Cover and fry each side for about 5–10 minutes, or until the internal temperature reaches 145 degrees F.
5. Serve over massaged kale and top with dressing.

• Prep Time: 5 min
• Cook Time: 15 min
• Category: Main Dishes
• Method: Stovetop, Grilling
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 (245g)
• Calories: 403
• Sugar: 1.3g
• Sodium: 672mg
• Fat: 25.3g
• Saturated Fat: 3.8g
• Unsaturated Fat: 18.9g
• Trans Fat: 0g
• Carbohydrates: 8.5g
• Fiber: 2.4g
• Protein: 35.9g
• Cholesterol: 94mg

Keywords: blackened salmon recipe, how to blacken salmon

The post Blackened Salmon Recipe with Creamy Avocado Dressing appeared first on Dr. Axe.

Adding grass-fed beef to your diet is one of the best ways to get important nutrients like omega-3 fatty acids, conjugated linoleic acid, vitamins and minerals.

What Is Carne Asada?

Carne asada, which means roasted meat, is a popular Latin American dish of sliced flank steak that’s served as the main ingredient in a meal — where it’s known as tacos de carne asada.

Carne asada is commonly used to make burritos and tacos, which is exactly what I do for my carne asada recipe. The meat in carne asada can be marinated in a number of ways, depending on the chef’s taste. Some rubs are simple, including just garlic, salt and lime.

For this carne asada recipe, we add a little heat (and anti-inflammatory properties) with chili powder, paprika and cumin. These spices work really well together and they add great flavor to the meat, especially when combined with honey.

Nutrition Facts

One serving of carne asada tacos made using this recipe (not counting the tortillas) contains roughly the following. As you can see, it’s a great low-carb, high-protein dish:

• 410 calories
• 49 grams protein
• 20 grams fat
• 5 grams carbohydrate
• 67 micrograms selenium (122 percent DV)
• 8 milligrams zinc (110 percent DV)
• 1.4 milligrams vitamin B6 (108 percent DV)
• 14 milligrams niacin (102 percent DV)
• 2 micrograms vitamin B12 (86 percent DV)
• 466 milligrams phosphorus (67 percent DV)
• 204 milligrams choline (48 percent DV)
• 1.4 milligrams vitamin B5 (29 percent DV)
• 0.2 milligrams riboflavin (25 percent DV)
• 4 milligrams iron (22 percent DV)
• 0.18 milligrams copper (20 percent DV)
• 54 milligrams magnesium (17 percent DV)
• 820 milligrams potassium (17 percent DV)
• 0.17 milligrams thiamin (16 percent DV)
• 2 milligrams vitamin E (15 percent DV)
• 334 IUs vitamin A (14 percent DV)

Here’s a quick glance at some of the top health benefits associated with the ingredients in my carne asada tacos:

• Flank steak: Flank steak is rich in important vitamins and minerals, especially B vitamins, selenium, zinc and phosphorus. One of the top health benefits of grass-fed steak is its conjugated linoleic acid (CLA) content. CLA is capable of promoting your health, fighting disease and even working as a potential cancer fighter.
• Avocado oil: I use avocado oil in this carne asada recipe because it has a high smoke point, so it doesn’t become rancid when cooking beef at very high temperatures. Avocado oil is actually one of the healthiest oils on the planet because it has healing and regenerating properties.
• Garlic: Garlic is high in sulfur compounds that have a positive impact on your health and help prevent cancer, stroke and heart disease.

How to Make Carne Asada Tacos

In a small bowl, whisk together the avocado oil, lime juice, minced garlic, maple syrup and spices.

Add the 3-pound flank steak to the bottom of your slow cooker. Pour the marinade over your steak, making sure that all of the meat is covered with the juice.

Then put the cover on your slower cooker and keep it on low for 8 hours, or until the steak is tender.

When it’s ready, remove the steak from the slow cooker, place it on a cutting board and slice it.

And finally, to let the meat soak up those juices, put the sliced steak back into the slow cooker, which is just keeping warm, for a few minutes.

I like to serve my carne asada on my Paleo tortillas, topped with tomatoes, avocado, plain goat yogurt and cilantro. If you have some extra time, during the carne asada slow cooking process, make up a batch of pico de gallo and guacamole to make this dish really sing. It’s hearty, healthy and refreshing. Enjoy!

Print

Carne Asada Tacos Recipe

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• Author: Dr. Josh Axe
• Total Time: 0 minute
• Yield: 6
• Diet: Gluten Free

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Description

This carne asada tacos recipe is a delicious, easy and healthy way to prepare grass-fed beef for lunch or dinner. It’s also a nutrient powerhouse.

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Ingredients

• 3 pound flank steak
• ¼ cup avocado oil
• juice of 2 limes
• 2 cloves of garlic, minced
• 1 tablespoon maple syrup
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon smoked paprika

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Instructions

1. Whisk together the avocado oil, lime juice, minced garlic, maple syrup and spices.
2. Add flank steak to bottom of slow cooker.
3. Pour carne asada marinade over steak in slow cooker, making sure all meat is covered with juice.
4. Cover and cook on low for 8 hours, or until tender.
5. Remove from slow cooker and slice. Return to slow cooker on keep warm and let soak in juices.
6. Serve on tortillas, topped with chopped tomatoes (pico de gallo), avocado (guacamole), plain goat yogurt and fresh cilantro.

• Prep Time: 5 min
• Cook Time: 8 hrs
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: Latin America

Nutrition

• Serving Size: 1 serving (256g)
• Calories: 410
• Sugar: 2.3g
• Sodium: 135mg
• Fat: 20g
• Saturated Fat: 5.8g
• Unsaturated Fat: 12.7g
• Trans Fat: 0g
• Carbohydrates: 5g
• Fiber: 0.4g
• Protein: 49g
• Cholesterol: 136mg

Keywords: carne asada recipe, tacos de carne asada, carne asada tacos

The post Carne Asada Tacos Recipe appeared first on Dr. Axe.

That’s the calabacitas recipe that I’ve developed here, as a complete plant-based, vegetarian meal. (It becomes a vegan meal if you remove the eggs.) Furthermore, I will also give some suggestions about what to remove from the dish if you simply want it as a lower calorie side dish.

Zucchini is the star of this dish, and mid-to-late summer at the farmer’s market is when zucchinis are being harvested in most parts of the U.S. Otherwise, zucchini is one vegetable that most grocery stores keep in stock year-round, but this dish is best served in warmer months in my opinion.

The combination of these ingredients make for a comforting, hearty and satiating calabacitas recipe. And it’s super easy to prepare; it just takes about 20 minutes to chop the veggies and cook them down. It’s simple enough to prepare on a busy weeknight when you would be tempted to go for something a little less healthy.

What Are Calabacitas?

Calabacitas is a traditional New Mexican dish that’s made with zucchini/squash, corn and peppers. In Spanish, the word calabacita means “zucchini,” so clearly zucchini is the staple ingredient, but there are a number of calabacitas varieties out there. Some are made with cheese (like cotija and cheddar), some call for pork or other types of meat and some just include a combination of vegetables.

For my calabacitas, I use a mix of veggies like zucchini, yellow squash (“summer squash”), corn, shallots, roasted red pepper, radishes, avocado and spinach, along with chickpeas and cauliflower rice. This makes my version vegan (without the eggs at the end), vegetarian-friendly and gluten-free. Plus, you are getting plenty of healthy fats and immune-boosting nutrients like vitamin C and vitamin A.

Key Ingredients

The star ingredients in these calabacitas are zucchini and yellow squash. These two veggies are closely related and boast a ton of health benefits.

Zucchini, for example, is low in calories, carbs and sugars; and it’s high in essential nutrients like potassium, manganese, and antioxidants like vitamin C and vitamin A.

Did you know that a fully ripe zucchini can grow to be as big as a baseball bat? In fact, when we buy zucchini in the grocery store, they are still considered “immature,” but once they are cooked down with avocado oil (which I use in this recipe), they become soft and tasty.

Avocado oil is far superior to artery-clogging oils like canola, as it contains antioxidants and has a high smoke point.

Nutrition Facts

One serving of my calabacitas is loaded with nutrients:

• 243 calories
• 10 grams protein
• 14 grams fat
• 23 grams carbohydrates
• 8 grams fiber
• 8 grams sugar
• 115 milligrams vitamin C (153 percent DV)
• 2,809 IUs vitamin A (120 percent DV)
• 48 micrograms vitamin K (54 percent DV)
• 0.56 milligrams vitamin B6 (44 percent DV)
• 167 micrograms folate (42 percent DV)
• 0.74 milligrams manganese (41 percent DV)
• 1.7 milligrams vitamin B5 (34 percent DV)
• 0.35 milligrams vitamin B2 (32 percent DV)
• 0.27 milligrams copper (31 percent DV)
• 459 milligrams sodium (31 percent DV)
• 199 milligrams phosphorus (28 percent DV)
• 63 milligrams magnesium (20 percent DV)
• 1.6 milligrams zinc (20 percent DV)
• 10.9 micrograms selenium (20 percent DV)
• 3 milligrams vitamin E (20 percent DV)
• 793 milligrams potassium (17 percent DV)
• 2.7 milligrams iron (15 percent DV)
• 2.1 milligrams vitamin B3 (15 percent DV)
• 0.17 milligrams vitamin B1 (15 percent DV)
• 0.26 micrograms vitamin B12 (11 percent DV)

How to Make Calabacitas

To begin prepping your calabacitas, first roast the corn on a grill or stovetop pan for a few minutes. Then make cauliflower rice or buy in stores like Trader Joe’s.

Next, chop up two zucchini and one yellow squash, and carefully slice the corn off of the cob.

You’ll also need to chop three roasted red peppers (from a jar) and mince a shallot. Once you’re done chopping those veggies, get your fresh herbs ready. This recipe includes quarter-cup finely chopped dill and half-cup minced cilantro.

Now heat a large pan over medium heat and add the avocado oil. Once the oil is heated, add in your chopped zucchini, squash and spices (cumin, chipotle powder, sea salt and black pepper).

Let everything cook down for about 10 minutes until the veggies become soft. Add the red peppers, roasted corn and fresh herbs and cook for two more minutes.

Now for the fun part. You are going to begin layering your ingredients to create your calabacitas. Lay out the number of bowls you need and divide up the cauliflower rice at the bottom of each bowl.

Add the calabacitas mixture on top of the rice, and then a fresh spinach layer. Then, in a circle, add the rest of the toppings: chickpeas, sliced lime, radishes and avocado.

The last food to add right in the middle of each bowl is a poached egg. It’s so easy to make poached eggs. Just add about a teaspoon of vinegar to water, bring it to a simmer and break the egg into a small bowl and gently slide it into the water. It only takes about 2 to 3 minutes for the egg whites to become firm.

The finishing touch is to add a touch of hot sauce to each bowl, if you like a little extra heat.

Dishes to Pair Calabacitas With

I absolutely love preparing Mexican and New Mexican dishes because they contain healthy fats, plenty of protein and, when you use the right ingredients, satisfying complex carbohydrates.

My huevos rancheros, carne asada tacos and chicken enchilada recipes, for example, are delicious and loaded with nutrients that will leave you feeling energized and full for hours.

I get the same feeling from my calabacitas recipe, which is why it’s one of my go-to dishes during any season.

Calabacitas Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 4
• Diet: Vegetarian

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Calabacitas are commonly served as a side dish in Mexico and New Mexico, but when you add plenty of veggies, beans and a source of high-quality protein, this dish becomes a healthy and fulfilling meal. See both varieties below.

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Ingredients

• ½ cup roasted corn
• 2 cups cauliflower, riced
• 2 tablespoons avocado oil
• 2 zucchini, chopped
• 1 yellow squash, chopped
• 1 shallot, minced
• 1 teaspoon cumin
• ¼ teaspoon chipotle powder
• 1 teaspoon sea salt
• 1 teaspoon pepper
• 3 roasted red peppers from a jar, chopped
• ½ cup fresh cilantro, minced
• ¼ cup fresh dill, finely chopped
• 1 cup spinach
• 1 cup chickpeas, drained and rinsed
• 1 lime, sliced
• 1 avocado, sliced
• 2 small radishes, sliced
• 4 eggs, poached

Side Dish Version

• ½ cup roasted corn
• 2 tablespoons avocado oil
• 2 zucchini, chopped
• 1 yellow squash, chopped
• 1 shallot, minced
• 1 teaspoon cumin
• ¼ teaspoon chipotle powder
• 1 teaspoon sea salt
• 1 teaspoon pepper
• 3 roasted red peppers, chopped
• ½ cup cilantro, minced
• ¼ cup dill, finely chopped

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Instructions

1. Prep all the veggies, including roasting the corn for a few minutes.
2. Make cauliflower rice or use store-bought.
3. In a large pan on medium heat, add the avocado oil first and distribute across the pan. Add the chopped zucchini and squash, shallots and spices.
4. Sauté for 10 minutes or until veggies are soft.
5. Add in the red peppers, roasted corn and fresh herbs. Stir well and cook for another 2 minutes.
6. Next, layer the ingredients evenly between 4 bowls for serving: cauliflower rice, calabacitas mixture, and then spinach.
7. Top each bowl with sliced lime, avocado and radishes, along with chickpeas and a poached egg.
8. For the side dish version, simply omit the cauliflower rice and toppings.
9. Serve warm.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Main Dishes, Side Dishes
• Method: Stoveop
• Cuisine: Mexican

Nutrition

• Serving Size: 1 dish (280g)
• Calories: 323
• Sugar: 5.4g
• Sodium: 356mg
• Fat: 23.1g
• Saturated Fat: 3.9g
• Unsaturated Fat: 17.6g
• Trans Fat: 0g
• Carbohydrates: 21.7g
• Fiber: 8g
• Protein: 11.7g
• Cholesterol: 164mg

Keywords: calabacitas recipe

The post Calabacitas Recipe: A Flavorful Mexican Zucchini Dish appeared first on Dr. Axe.

Eggplant is often a forgotten vegetable even though it is so tasty and loaded with nutrients. You may think to order eggplant parmesan or even make a recipe for eggplant parmesan, but have you ever tried making any kind of rollatini?

Spoiler alert: Making eggplant rollatini is not difficult. The ingredients, preparation and cooking of this eggplant rollatini recipe are really straight forward.

While breadcrumbs aren’t included, let me assure you that this recipe leaves nothing to desire when it comes to flavor. Eggplant rollatini can be eaten as a main course for lunch or dinner. It can also be cut up into smaller pieces and with the simple of addition of a toothpick, it can instantly transform into a mouth-watering appetizer.

What Is Eggplant Rollatini?

You probably already knew that eggplant rollatini is an Italian dish. Typically, eggplant rollatini is made by coating eggplant slices with bread crumbs or wheat flour. Then the eggplant slices get rolled up with cheeses and dried herbs and then covered with more cheese as well as tomato sauce before being baked in the oven.

Typically, eggplant rollatini is created by breading slices of eggplant and then stuffing them with a mixture of cheese. I’m not changing this recipe in so many ways, but I am leaving out the wheat flour and bread crumbs since so many people have a gluten sensitivity these days. If you really can’t imagine eggplant rollatini without the breading, then feel free to include gluten-free breadcrumbs or gluten-free flour in this recipe.

Nutrition Facts

This eggplant rollatini recipe is one of the healthiest Italian main dishes, and it’s also remarkably balanced between carbs, fat and protein, as you’ll see. It also contains more than 50 percent Daily Value of the vitamins A, B12 and K as well as the minerals phosphorus, riboflavin, calcium and manganese.

Vitamin K is associated with improved insulin levels, a reduced risk of cancer and protection against heart disease. Vitamin A is known for boosting eye, skin and immune system health.

Riboflavin actually helps your body turn the food you eat into much needed energy to function. Riboflavin is also essential for healthy growth and red blood cell production. Calcium and phosphorus are two key nutrients when it comes to bone health.

One serving of eggplant rollatini contains approximately the following:

• 449 calories
• 28.5 grams carbohydrates
• 10.7 grams fiber
• 16.7 grams sugar
• 25.3 grams fat
• 29.5 grams protein
• 705 milligrams sodium
• 144 µg vitamin K (160 percent DV)
• 3318 IUs vitamin A (142 percent DV)
• 676 milligrams phosphorus (97 percent DV)
• 825 milligrams calcium (83 percent DV)
• 0.7 milligrams riboflavin (70 percent DV)
• 1.1 milligram manganese (60 percent DV)
• 1.3 µg vitamin B12 (55 percent DV)

How to Make Eggplant Rollatini

Unlike grilled eggplant recipes that require a lot more of your attention, this recipe only requires baking. The first shift of baking will be to cook the eggplant while the second shift will be to cook the eggplant rollatini in its entirety.

The first thing you’re going to want to do for this recipe is preheat your oven to 450 F.

While your oven is heating up, cut the ends off of the two eggplants and then slice lengthwise.

Place the eggplant slices on a baking sheet lined with parchment paper and sprinkle with sea salt and pepper. Bake the eggplant slices for 12 to 15 minutes, remove and allow to cool. Now, you’ll want to reduce the heat of the oven to 400 F.

In a medium bowl, mix the eggs, goat cheese, spinach, oregano, parsley, basil and pecorino romano cheese, mixing until well combined. Add sea salt and pepper.

In a 9×13 baking dish, add ¾ cup of the marinara sauce.

Now the fun part — when you actually roll up the eggplant! Place ¼ cup cheese mixture onto one end of the sliced eggplant, then roll it up and transfer it to the baking dish.

Continue this process until the baking dish is full.

Cover the rolled eggplant slices with the remaining marinara and cheese.

Cover the rolled eggplant slices with the remaining marinara and cheese.

Bake for 25 minutes and then allow the eggplant rollatini to cool for 10 minutes before enjoying.

Serve and enjoy!

Eggplant Rollatini Recipe

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• Author: Dr. Josh Axe
• Total Time: 55 minutes
• Yield: 4
• Diet: Gluten Free

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Not sure what to do with an eggplant? Try this eggplant rollatini recipe that is full of flavor and healthy ingredients yet is completely gluten-free.

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Ingredients

• 2 large eggplants, sliced lengthwise
• ¼ teaspoon sea salt
• ½ teaspoon black pepper
• 1½ cups marinara sauce
• 2 large eggs
• 3 cups spinach
• 4 ounces goat feta (or regular feta)
• 1 teaspoon dried oregano
• 1 teaspoon parsley
• 1 teaspoon dried basil
• 2 cups pecorino romano, grated

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Instructions

1. Preheat oven to 450 F.
2. While your oven is heating up, cut the ends off of the two eggplants and then slice lengthwise.
3. Place the eggplant slices on a baking sheet lined with parchment paper and sprinkle with salt and pepper.
4. Bake for 12–15 minutes, remove and allow to cool.
5. Reduce heat to 400 F.
6. In a medium bowl, mix the eggs, goat cheese, spinach, oregano, parsley, basil, 1 cup pecorino romano, salt and pepper, mixing until well combined.
7. In a 9×13 baking dish, add ¾ cup marinara.
8. Place ¼ cup cheese mixture onto one end of the sliced eggplant, then roll it up and transfer to baking dish, continuing until baking dish is full.
9. Cover with remaining marinara and cheese.
10. Bake for 25 minutes and allow to cool for 10 minutes before serving.

• Prep Time: 15 min
• Cook Time: 40 min
• Category: Main dishes
• Method: Baking
• Cuisine: Italian

Nutrition

• Serving Size: Approximately 4 rollanti (503g)
• Calories: 449
• Sugar: 16.7g
• Sodium: 705mg
• Fat: 25.3g
• Saturated Fat: 14.7g
• Unsaturated Fat: 8.7g
• Trans Fat: 0g
• Carbohydrates: 28.5g
• Fiber: 10.7g
• Protein: 29.5g
• Cholesterol: 178mg

Keywords: eggplant rollatini, eggplant rollatini recipe

The post Eggplant Rollatini Recipe appeared first on Dr. Axe.

You’ve likely had classic French onion soup at a restaurant or cafe but for an everyday soup, it can be too rich. With this version, you can enjoy homemade, healthy French onion soup whenever the mood strikes.

Key Ingredients

This French onion soup uses just five ingredients. Onions are surprisingly powerful little vegetables. Onion nutrition is packed with antioxidants that can lower inflammation and may even help fight cancer. Research studies have shown an inverse relationship between the frequent consumption of onion and garlic and the risk of several common cancers, including esophageal, colorectal and breast.

And if you’re suffering from diabetes, animal research demonstrates that getting your daily onion fix may help control blood sugar levels in the body and prevent insulin resistance. Not too shabby.

This recipe is packed full of bone broth, my favorite food for healing leaky gut. It’s also exceptional at protecting joints and keeping skin looking young. Additionally, bone broth boosts the immune system naturally by reducing inflammation and helping the gut get in tip-top shape.

Lastly, the ghee gives the dish some healthy fats. You can also use butter instead, but ghee provides a more robust flavor.

History of Onion Soup

You may be surprised to find out that this delicious soup has a really lengthy history. Experts seem to agree that onion soup has been made and eaten since ancient Roman times! But wait, why is onion soup considered such a French classic today? That’s because the modern day version of onion soup, often called French onion soup, was introduced in 18th century Paris, France.

To this day, it’s easy to find onion soup on restaurant menus in Paris and other parts of France as well as around the entire world. It will likely be served in ramekins with gratinee (melted and slightly browned cheese on top) with baguette slices on the side.

How to Make French Onion Soup

So how do you make this French onion soup? It’s actually super easy. First, you’re going to make some caramelized onions. This is a really important step to any good onion soup because the caramelized onions are the rich and delicious star of the show. If you don’t caramelize the onions first, this soup would turn out to be really unimpressive to say the least.

Next, you’ll add in your chicken broth and beef broth. If you have chicken or beef stock on hand, those can work too. All that’s left to do now is add some seasoning, bring it to a boil and then allow for some cooking time so this onion soup can reach its ultimate rich and flavorful potential. Let’s get started.

To begin, in a large stockpot over medium heat, melt the ghee. Then add in the sliced onions. If you want, you can replace the ghee with grass-fed butter or avocado oil. While some onion soups contain olive oil, I don’t recommend substituting olive oil because it does not have a high heat threshold.

Cook the onions until they’re lightly caramelized, then add in the broths and garlic. Add salt and pepper and try a sip so you can adjust to taste.

Then crank up the heat so the mixture boils. Once it’s bubbling, reduce the temperature and let the onion soup simmer for 30–35 minutes. The longer it simmers, the more flavor you’ll be rewarded with. In fact, you could even turn this into a slow cooker recipe.

When the soup is ready, ladle it out into bowls or mugs. You can add shredded goat cheddar cheese to top off your soup if desired.

Serve this classic French onion soup recipe hot … and enjoy!

French Onion Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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Description

There’s no better or easier soup than this onion soup recipe. You’ve likely had French onion soup but that can unnecessarily rich. Here you can enjoy a homemade, healthy onion soup whenever the mood strikes.

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Ingredients

• 4 tablespoons ghee
• 4 large onions, peeled and thinly sliced
• 2 cups chicken bone broth
• 2 cups beef bone broth
• 5 garlic cloves, chopped
• shredded goat cheddar cheese, for topping (optional)
• sea salt and black pepper to taste

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Instructions

1. In a stock pot over medium heat, melt ghee and thinly sliced onions.
2. Cook onions until lightly caramelized.
3. Add bone broth and garlic.
4. Season with salt and pepper to taste.
5. Bring mixture to a boil and then reduce the heat and allow to simmer for 30–50 minutes (the longer, the more flavor).
6. Serve into bowls or cups, then top with goat cheese and season with salt and pepper.

Notes

As the video shows, you can also make this recipe is a slow cooker. First, caramelize the onions in a frying pan before adding to the slow cooker.

• Prep Time: 5
• Cook Time: 40
• Category: Side Dishes, Main Dishes, Soups
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 223
• Sugar: 3.7g
• Sodium: 542mg
• Fat: 11.6g
• Trans Fat: 0.2g
• Carbohydrates: 9.3g
• Fiber: 1.5g
• Protein: 16.8g
• Cholesterol: 18mg

Keywords: onion soup recipe

The post Healthy French Onion Soup Recipe appeared first on Dr. Axe.

When did it become a thing? Australia claims to be its birthplace, as the first menu that listed this magical dish was 1993 by the Sydney chef Bill Granger. Next, in a 1999 column for The Guardian newspaper, the British chef Nigel Slater wrote about a smashed avocado on toast recipe.

But it wasn’t until the celebrity Gwyneth Paltrow listed the recipe in her 2013 cookbook It’s All Good did it truly take off. Refreshingly, she admitted that “it’s not even a recipe” because of how simple and delicious it is. (She just used Vegenaise, avocado and sea salt.)

If you haven’t tried avocado toast yet, what are you waiting for? If you have and maybe are even a little bored by it, time to try these five variations on the avocado toast theme. You won’t be sorry!

3 Critical Ingredients

No. 1, of course, is the nutrition-packed avocado. This fruit (yep, it’s not a veggie) is one of the world’s healthiest superfoods and fits into almost every diet plan, including low-carb, Paleo and gluten-free while being an absolute star ingredient for vegans, vegetarians and keto dieters.

In addition to being naturally delicious and easy to enjoy, avocados also contain a hearty dose of important nutrients, such as fiber, healthy fats, potassium and vitamin K. There are also several avocado benefits, with research suggesting that avocados could help enhance heart health, boost weight loss and keep your digestive tract running smoothly.

One raw, California avocado without the skin and seed contains approximately 227 calories, 12 grams of carbs, 3 grams of protein, 21 grams of fats and 9 grams of fiber.

Next is that toast, as you want to have a slice of hearty bread to really enjoy this avocado toast recipe. Sourdough, whole wheat or a gluten-free bread is most recommended. Because it’s fermented, sourdough bread is easier to digest, plus it provides you with more absorbable nutrients

The third most important ingredient is sea salt, which offers just the right saltiness to the avocado toast. Rather than use heavily processed table salt that’s stripped of all of its natural nutrients, go with mineral-rich varieties like sea salt, such as pink Himalayan salt. You can even try Maldon flaky sea salt — a specialty salt that’s crystallized to give a nice crunch on dishes like avocado toast — or black salt, which features prominently in vegan dishes.

How to Make Avocado Toast 5 Ways

First, toast bread until golden and crisp. Some prefer it softer, but if it’s too soft, it won’t hold the weight of that mighty avocado.

Next cut the avocado in half and remove the pit.  With a spoon, scoop out the flesh and place in a small bowl. Mash the avocado with a fork until it’s smooth. Add in ⅛ teaspoon of salt.

Spread avocado on top of the slice of toast. Enjoy in its classic form, or choose to make any of the variations listed below.

Variations

1. The Classic: Smashed avocado with flaky sea salt
2. The Spicy: Avocado, turkey bacon, and fried egg with hot sauce
3. The Lox: Avocado, cream cheese (vegan or regular), smoked salmon, red onion, Everything But the Bagel Seasoning
4. The Veg: Avocado, radish, “Jammy” soft-boiled egg (or hard boiled egg), Maldon flaky sea salt
5. The Caprese: Avocado, whipped feta* (regular, goat or vegan), tomato, basil, optional balsamic vinegar

* To make the whipped feta: Place 8 ounces of feta into a food processor. Add in 3 tablespoons olive oil and process until smooth and creamy.

Having friends or family over for brunch? Wow them all and make all five variations.

Avocado Toast 5 Ways

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• Author: Holly Darnell, RD
• Total Time: 10 min
• Yield: 1
• Diet: Vegan

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Description

If you haven’t tried avocado toast yet, what are you waiting for? If you have and maybe are even a little bored by it, time to try these five variations on the avocado toast theme. You won’t be sorry!

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Ingredients

The Classic

• 1 slice hearty bread (sourdough, gluten-free or whole wheat is recommended)
• ½ ripe avocado
• ⅛ teaspoon sea salt

The Spicy

• classic ingredients (above)
• 1–2 slices of turkey bacon
• hot sauce
• one fried egg

The Lox

• classic ingredients (above)
• cream cheese (goat, regular or vegan)
• smoked salmon (wild)
• ¼ red onion, thinly sliced
• Everything But the Bagel Seasoning

The Veg

• classic ingredients (above)
• radish, thinly sliced
• “Jammy” soft-boiled egg (or hard-boiled egg)
• Maldon flaky sea salt

The Caprese

• classic ingredients (above)
• whipped feta (goat, regular or vegan)
• ¼ tomato, sliced
• several leaves fresh basil
• optional balsamic vinegar

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Instructions

1. Toast bread until golden and crisp.
2. Cut the avocado in half and remove the pit.  With a spoon, scoop out the flesh and place in a small bowl. Mash the avocado with a fork until it’s smooth. Add in ⅛ teaspoon of salt.
3. Spread avocado on top of the slice of toast. Enjoy in its classic form, or choose to make any of the variations — or all of them!
4. For “The Spicy,” use a griddle to fry one egg and 1–2 slices of turkey bacon. Add on top of avocado toast, then drizzle some hot sauce on top.
5. For “The Lox,” spread cream cheese on top of the avocado, followed by smoked salmon, sliced red onion and the bagel seasoning.
6. For “The Veg,” first make the soft-boiled or hard-boiled egg. Add sliced radish, sliced egg and Maldon flaky sea salt on top.
7. For “The Caprese,” first make the whipped feta. Place the feta into a food processor. Add in 3 Tablespoons olive oil and process until smooth and creamy. Spread the whipped feta over the avocado, followed by sliced tomato, fresh basil and drizzle some balsamic vinegar on top.

• Prep Time: 5 min
• Category: Breakfasts, Lunches
• Cuisine: American

Nutrition

• Serving Size: 1 slice
• Calories: 339
• Sugar: 4.6g
• Sodium: 656
• Fat: 16.9g
• Saturated Fat: 2.7g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 41g
• Fiber: 9.4g
• Protein: 9.2g
• Cholesterol: 0mg

Keywords: avocado toast recipe, how to make avocado toast

The post Avocado Toast Recipe 5 Ways appeared first on Dr. Axe.

I love the variety of vegetables in this dish: We’ve got crunchy snow peas, disease-fighting mushrooms, and two types of colorful cabbage. For quality protein, I recommend organic chicken breast that’s skinless. The homemade Thai chili sauce also adds a delicious kick.

This meal is also perfectly balanced — with 33 grams of carbs, 39 grams of healthy fats and 37 grams of protein — and sits at 610 calories per serving. It’ll satiate you very well!

Ready to wok out and prepare this Thai chicken stir fry?

How to Make A Thai Chicken Stir Fry

First, make up the Thai cashew sauce. Why cashew? Because it’s a much healthier nut than peanuts. Simply place all the sauce ingredients in a high-powered blender or a food processor. Blend or process until the mix has reached a saucy consistency. If it seems too thick, slowly add a little water as needed.

Next, prep all the veggies. Thinly slice the onion, red pepper and mushrooms. Chop up the cabbage. Cut up the broccoli into small florets. Get the snow peas ready by cutting off the stems.

Slice up the chicken breast into thin strips.

Add the coconut oil to a skillet or wok over medium-high heat until the surface is hot. Add the onion and chicken to the wok. Stir fry for a couple of minutes, stirring constantly.

Next, add the veggies and keep stirring for a few minutes.

Lastly, add the Thai sauce and coconut milk. Continue cooking for a few minutes, until the veggies are tender. This combo will give this stir fry a ton of flavor and a nice, creamy texture. Your Thai chicken stir fry is ready.

This Thai chicken stir fry is super delicious and ready in just minutes. It’s delicious on its own, but it’s also yummy over rice (brown or white) or even quinoa to soak up that beautiful cashew-coconut sauce.

If you like things spicy, you can add in some diced chilies while cooking or sprinkle crushed red pepper on top.

Inspired to make other Thai dishes. First, make this Thai iced tea to go with this Thai coconut soup, then try these delicious recipes:

• Tom Kha Gai
• Soba Noodles Recipe with Turmeric Thai Sauce
• Thai Curry Kelp Noodles
• Thai Green Curry
• Thai Chili Sauce
• Thai Spring Rolls
• Thai Coconut Soup

Thai Chicken Stir Fry Recipe

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• Author: Dr. Josh Axe
• Total Time: 22 minutes
• Yield: 6
• Diet: Gluten Free

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Description

Stir fry meals are often a go-to meal for busy folks. They’re quick and can be fun to make. With a delicious sauce, this Thai chicken stir fry will wow any of your guests or family.

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Ingredients

Sauce:

• 1 cup cashew butter, unsalted
• 1½ tablespoon fresh ginger, peeled and chopped
• ⅓ cup water
• ⅓ cup lemon juice
• ⅓ cup coconut sugar
• 4 garlic cloves, crushed and minced
• 1 jalapeño, stem and most seeds removed

Base: 

• 2 tablespoons coconut oil
• 1 cup snow peas
• 1 red pepper, sliced
• 1 cup sliced mushrooms
• 1 cup chopped purple cabbage
• 1 cup chopped green cabbage
• 1 cup broccoli florets
• 1 small onion, sliced thin
• 3 skinless chicken breasts, sliced into thin strips
• 1 cup canned coconut milk

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Instructions

1. First, make the sauce. Place all sauce ingredients in high-speed blender or food processor until sauce-like consistency, adding more water if necessary.
2. Prep the veggies.
3. Next, add the coconut oil to a large wok or skillet over medium high heat until hot (a couple of minutes).
4. Add the onion and chicken. Stir fry for a couple of minutes over medium heat, stirring often.
5. Add veggies and continue to stir fry for a few more minutes, stirring often.
6. Add the Thai chili sauce and coconut milk, and continue to cook, stirring often, for a few more minutes until vegetables are cooked and lightly tender.
7. Serve over a bed of rice (brown is better) or even quinoa.

• Prep Time: 10 min
• Cook Time: 12 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Thai

Nutrition

• Serving Size: 1 dish (316g)
• Calories: 610
• Sugar: 15.1g
• Sodium: 95mg
• Fat: 39.2g
• Saturated Fat: 16.4.g
• Unsaturated Fat: 19.9g
• Trans Fat: 0g
• Carbohydrates: 33.1g
• Fiber: 3g
• Protein: 37.1g
• Cholesterol: 73mg

Keywords: chicken stir fry recipe, thai chicken stir fry

The post Thai Chicken Stir Fry Recipe appeared first on Dr. Axe.

And one of the great Ayurvedic recipes is kitchari, which is considered a great cleansing dish. Even if you don’t know your “dosha” (you can take this quiz to find out if you’re vata, pitta or kapha), please know that this kitchari cleanse recipe is good for all constitution types.

What Is Kitchari?

Kitchari is typically a combination of split mung beans and white basmati rice cooked with many Indian spices. While it can help balance all dosha types, it’s also a very nourishing dish. The spices garam masala, ground mustard, cumin and coriander help you detox from accumulated toxins.

Garam masala, for example, can contain 10 or more spices. It heats up the body or improves “digestive fire” — the foundation of this 5,000-year-old system of natural healing is agni or digestive fire. According to Ayurveda, you need to provide your body with the right type and amount of warming foods to maintain optimal digestive fire.

Red lentils or mung beans, meanwhile, provide a filling complete protein. Both are good sources of protein, fiber, antioxidants and phytonutrients.

How to Make Kitchari

In a large stockpot, heat the olive oil (or you can use ghee). Once melted, add turmeric, garam masala, ground mustard, cumin, and coriander.

Cook the spice in the oil until they become aromatic, about 2 minutes. Then add in the garlic and onion and cook for an additional 2 minutes.

Add the sea salt, black pepper, carrots, cauliflower, basmati rice, red lentils, vegetable stock, coconut milk and bay leaves.

Bring mixture to a boil. Once it has reached a boil, cover and reduce the heat to a simmer. Simmer for an hour, stirring occasionally in between. Discard the bay leaves.

Add in chili oil and stir to combine.

When ready to serve this kitchari, place in bowls and top with cilantro, yogurt and extra chili oil.

Cleansing Ayurvedic Kitchari Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minute
• Yield: 4
• Diet: Vegan

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Ayurvedic kitchari is a cleansing dish that uses Indian spices, lentils or mung beans, along with many other delicious spices. It’s usually served with basmati rice (brown or white) and is fun to make, as its many ingredients deliver a complex, superior flavor.

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Ingredients

• 1 tablespoon olive oil
• 2 teaspoons turmeric
• 2 teaspoons garam masala
• 2 teaspoons ground mustard
• 2 teaspoons cumin
• 2 teaspoons coriander
• 4 cloves garlic, minced
• ½ yellow onion, diced
• 1 teaspoon sea salt
• 1 teaspoon cracked black pepper
• 1 bunch carrots, peeled and cut into coins
• 1 head cauliflower, cut into florets
• ½ cup basmati rice (brown or white)
• ¾ cup red lentils (or mung beans)
• 4 cups vegetable stock
• 13 ounces (1 can) full-fat coconut milk
• 4 bay leaves
• 1 tablespoon chili oil
• cilantro
• coconut milk yogurt

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Instructions

1. Heat oil in a large stockpot over medium heat. Once melted, add turmeric, garam masala, ground mustard, cumin and coriander.
2. Cook the spice in the oil until they become aromatic, about 2 minutes. Then add in the garlic and onion and cook for an additional 2 minutes.
3. Add the sea salt, black pepper, carrots, cauliflower, basmati rice, red lentils, vegetable stock, coconut milk and bay leaves.
4. Bring mixture to a boil. Once it has reached a boil, cover and reduce the heat to a simmer. Simmer for an hour, stirring occasionally in between. Discard the bay leaves.
5. Add in chili oil and stir to combine.
6. When ready to serve, place in bowls and top with cilantro, yogurt and extra chili oil.

• Prep Time: 30 min
• Cook Time: 1 hr
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Indian

Nutrition

• Serving Size: 1 dish (687g)
• Calories: 614
• Sugar: 14.4g
• Sodium: 1670mg
• Fat: 31.1g
• Saturated Fat: 21g
• Unsaturated Fat: 8.1g
• Trans Fat: 0g
• Carbohydrates: 74.1g
• Fiber: 14g
• Protein: 17.3g
• Cholesterol: 0mg

Keywords: Ayurvedic kitchari, kitchari recipe, kitchari cleanse

The post Cleansing Ayurvedic Kitchari Recipe appeared first on Dr. Axe.

Chili verde is Spanish for green chili. Chili verde is a slow cooked stew of meat, green chili peppers and tomatillos. Chili verde can be anywhere from moderately spicy to very spicy in taste — it all depends on the heat of the peppers.

This recipe for chili verde uses chicken rather than pork and includes a few short cuts to make this recipe quicker to make yet still just as packed with flavor. (You can also have a slow cooker chili verde with the same ingredients. See bottom of post to find out how.)

This chicken chili verde recipe is not only loaded with protein and nutrients — 42 grams of carbs, 23 grams of fat and 54 grams of protein per serving! — it is a rich and comforting stew that leaves you satisfied without feeling stuffed. If you like your food super spicy, then you can even opt to throw in some even spicier peppers like a serrano pepper.

What Is Chili Verde?

The base for chile verde is a roasted tomatillo and chile sauce called salsa verde. Salsa verde ingredients typically include chicken bone broth, tomatillos, garlic and roasted green chilis. Chili verde recipes usually call for a good amount of slow cooking so that the flavors can really come together, resulting in rich and complex sauce.

There are a lot of recipes out there for pork chili verde, pork verde and pork green chili, but I highly recommend avoiding pork as your meat of choice. I recommend using organic chicken instead or you can even skip the meat all together if you’re a vegetarian or vegan. You could also use grass-fed beef as your protein here.

Any green chili recipe can be eaten on its own, but some consumers prefer to eat it along with tortillas or tortilla chips so that they don’t miss a drop of that delicious verde sauce. You can also take the final product and wrap it in a taco or burrito, or you can pour green chili over rice.

How to Make Chili Verde

If you’re wondering how to make chili verde, it’s definitely not too hard, even if you’re a novice in the kitchen. This recipe is a healthy option for lunch or dinner. Leftovers can also be used for breakfast when combined with scrambled eggs, put inside an omelette or added to a potato hash. No matter how you use chili verde, it’s always super flavorful.

First, you’ll need to chop the chicken breasts, red onion, jalapeño pepper and cilantro.

In a large stock pot over medium-high heat, add the avocado oil and onions. Sauté for the onions for a few minutes, then add the chicken for another minute or so. Now you’re ready to add everything else to the pot.

Add all of the remaining ingredients and bring the mixture to a boil.

Reduce heat to low and allow the mixture to simmer for one hour, or until the chicken reaches an internal temperature of 165 F.

Once the chicken is cooked through and you’ve given the stew enough time to simmer, it’s ready to be served.

You can also prepare this entire dish in a slow cooker and cook for either 6 or 8 hours. Ideally, the onions and chicken are sautéed before. A slow cooker chicken chili verde may taste even more authentic because it allows the flavors to really meld.

Top the chili verde with fresh cilantro.

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Chicken Chili Verde Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minute
• Yield: 8
• Diet: Gluten Free

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Chili verde is Spanish for green chili. Chili verde is a slow cooked stew of meat, green chili peppers and tomatillos. It’s surprisingly easy to make and is absolutely delicious.

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Ingredients

• 1 tablespoon avocado oil
• 1 red onion, chopped
• 4 chicken breasts, chopped
• two 15-ounce cans pinto beans, drained and rinsed
• one 26-ounce can crushed tomatillos
• two 24-ounce cans salsa verde
• one 4-ounce can green chiles
• 3 cups chicken bone broth (or 2 scoops of protein powder from bone broth mixed with 3 cups of water)
• 1 jalapeño, stem and seeds removed, chopped
• 1 cup fresh cilantro, chopped
• juice of 2 limes

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Instructions

1. In a large stock pot over medium-high heat, add the avocado oil and onions.
2. Sauté for few minutes before adding the chicken breast. Sauté for another minute or so.
3. Add the remaining ingredients, bringing the mixture to a boil.
4. Reduce heat to medium-low and allow to simmer for 1 hour, or until chicken reaches internal temperature of 165 F.
5. You can also follow the same instructions to cook in a slow cooker. Cook for 6 to 8 hours.
6. Serve in big soup bowls and top with fresh cilantro.

• Prep Time: 10 min
• Cook Time: 1 hr
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Mexican

Nutrition

• Serving Size: 1 dish (613g)
• Calories: 589
• Sugar: 11.3g
• Sodium: 730mg
• Fat: 22.8g
• Saturated Fat: 5.5g
• Unsaturated Fat: 13.5g
• Trans Fat: 0.2g
• Carbohydrates: 41.6g
• Fiber: 11.5
• Protein: 54g
• Cholesterol: 118mg

Keywords: chicken chili verde, chili verde chicken

The post Chili Verde Recipe (with Chicken Instead of Pork) appeared first on Dr. Axe.

Unlike stove top beef stew recipes, you don’t have to worry about watching or stirring with this easy version of a classic recipe. This recipe for beef stew only takes about five minutes to put together, and the rest is just effortless cooking time.

If you’re wondering, “How do you make beef stew on the stove?” You could use the same ingredients listed here, but you would have to brown the meat and the onion, combine all of the ingredients in a large pot, bring it to a boil, reduce the heat to low and then let it simmer for two hours, stirring every so often.

But if you want a quicker, easier recipe, stick with the directions I’ve laid out here. Get ready to create one of the tastiest beef stew recipes around!

Key Ingredient Switch-ups

Homemade beef stew recipes provide a comforting mix of flavors, textures and warmth that can’t be beat, especially in the colder months of the year. Many people are looking for an old-fashioned beef stew recipe to experience that same goodness they loved eating as kids.

How do you make old-fashioned beef stew? It’s really not very different from this beef stew recipe at all, yet here we are making a few significant ingredients switch-ups!

Parsnips: An old-fashioned beef stew meat recipe typically contains potatoes, but I’m using parsnips here instead because of their notable nutrition as well as their distinct earthy flavor that pairs so well with beef.

Sweet Potatoes: Typically the old white potato dominates a beef stew, but I encourage you to switch to sweet potato for their outstanding nutrient (and taste). They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals.

Avocado oil: Unlike old-fashioned beef stew recipes, I’m also leaving out the unhealthy refined vegetable oil and using avocado oil instead. Avocado oil is a great source of healthy fats and nutrients, including vitamin E, and does well at high temperatures unlike traditional oils that become inflammatory.

Arrowroot: I’m also keeping this recipe completely gluten-free by using arrowroot starch rather than wheat flour. One of the easiest starches to digest, it also possesses anti-inflammatory properties.

How to Make This Slow Cooker Beef Stew Recipe

How do you make homemade beef stew? It’s truly a 1-2-3 process with this recipe. First, place the avocado oil in a large pan on the stovetop. Or, if your slow cooker has this ability, use the saute function. Heat it to medium and add the sliced onions and beef. Brown for a few minutes and then add the sliced mushrooms to marry the flavors.

Add the contents of that entire pan into the slow cooker. Next, peel the carrots and parsnips and then chop them up. Add to the slow cooker. Scrub the sweet potatoes and then chop and add to mix.

Add the rest of the ingredients in a slow cooker (except for the fresh parsley), combine well and then set it to cook for six to eight hours. Yes, that’s it! As you may have guessed, this low and long cooking time results in an incredibly flavorful stew that is perfect for lunch or dinner.

A too thin or too thick beef stew recipe misses the mark, but I think you’ll find that this upgraded yet perfectly basic beef stew recipe has a consistency that is just right. If you have the time, don’t forget about my beef bone broth recipe so you can make this recipe even more homemade.

Top with fresh chopped parsley and serve. I hope you enjoy this healthy take on a good old-fashioned beef stew recipe.

Slow Cooker Beef Stew Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minute
• Yield: 6
• Diet: Gluten Free

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With delicious and nutrient-rich ingredients like grass-fed beef, carrots, parsnips, sweet potatoes and hearty beef broth, this just may be the best beef stew recipe you’ve ever tasted!

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Ingredients

• 2 tablespoons avocado oil
• 1 onion, sliced
• 2 pounds grass-fed beef stew meat
• 1 cup mushrooms, sliced
• 4 carrots, peeled and chopped
• 2 parsnips, peeled and chopped
• 2 large sweet potatoes, chopped
• 2 cups beef broth
• 2 tablespoons Worcestershire sauce
• 2 tablespoons balsamic vinegar
• ½ cup tomato paste
• 2 cups fire-roasted tomatoes
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 2 tablespoons fresh dill, chopped
• 3 sprigs thyme
• 3 bay leaves
• 4 tablespoons arrowroot starch
• ½ teaspoon sea salt
• 1 teaspoon black pepper
• parsley, for garnishing

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Instructions

1. First brown the meat by putting the avocado oil in a large pan on the stovetop. Heat to medium and add the onions and beef.
2. Stir occasionally and cook for a few minutes, adding mushrooms to mix the flavors.
3. Turn the stovetop off and transfer all the pan’s content into the slow cooker.
4. Place the rest of the ingredients in a slow cooker except for the parsley. Combine well.
5. Cook on low for 6 to 8 hours.
6. Unplug the slow cooker and ladle into bowls when ready to serve. Top with chopped parsley.

Notes

“How do you make beef stew on the stove?” You could use the same ingredients listed here, but you would have to brown the meat and the onion, combine all of the ingredients in a large pot, bring it to a boil, reduce the heat to low and then let it simmer for two hours, stirring every so often.

• Prep Time: 15 min
• Cook Time: 6 hrs
• Category: Main dish
• Method: Slow cooker
• Cuisine: American

Nutrition

• Serving Size: 12 oz. bowl
• Calories: 450
• Sugar: 14.5g
• Sodium: 770mg
• Fat: 18g
• Carbohydrates: 32g
• Fiber: 5.2g
• Protein: 38g
• Cholesterol: 106mg

Keywords: slow cooker beef stew, crockpot beef stew, easy beef stew recipe

The post Slow Cooker Beef Stew Recipe appeared first on Dr. Axe.

But eating healing foods doesn’t mean skipping your favorites. In fact, it’s just the opposite — it makes your favorites even tastier! That’s the deal with my lightened up Shepherd’s Pie. I’ve got a few tricks up my sleeve to not only make this classic healthier, but to make it taste even better than the original.

What Is Shepherd’s Pie?

The recipe title of shepherd’s pie did not make an appearance until 1854. Initially it was used synonymously with cottage pie, regardless of whether the meat was beef or mutton. Mutton is meat from sheep that’s around 3 years old versus lamb meat is usually around one year old. As you can imagine, mutton is less desirable meat but much less expensive than lamb.

Accordingly, this common dish comes from the sheep country of northern England and Scotland. shepherd’s pie, common and inexpensive British dish originating from the sheep country in Scotland and northern England.

Today there’s still a debate about what meat shepherd’s pie should use and whether or not is should include cheese. Typically it’s made today with ground lamb or ground beef, or a blend of the two. In the true classic shepherd’s pie recipe, cheese is not an ingredient. These days, it often finds its way into various varsions, such as Parmesan cheese or even aged cheddar. I don’t include it in this easy shepherd’s pie.

How to Make Shepherd’s Pie

Before touching any of these gorgeous ingredients, you’ll want to prepare my Mashed Faux-tatoes. By using a cauliflower mashed “potato,” we’re adding tons of cauliflower benefits, like loads of vitamin C and almost zero fat, sugar or sodium.

However, if you insist on having potatoes as part of this classic dish, then by all means. I’d recommend you try mashed sweet potatoes for the topping, or Yukon Gold potatoes. Sweet potatoes are loaded with nutrition. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals.

Simply bring a pot of water to boil, add some salt, and then add peeled potatoes (around 4 pounds, which is about 7 mid-sized potatoes).

Reduce the heat and simmer, uncovered, until the potatoes are tender, about 10 minutes. Drain well, then put the potatoes back in the pot. Mash them in a bowl with chives, garlic, butter, sea salt and pepper.

Once that’s done, we’ll kick things off by heating a large skillet over medium-high heat. Add your ground beef or lamb, carrots and onions and cook for 10–15 minutes. Stir them frequently, until the beef has browned and the veggies are softening.

Remove the pan from heat and drain the meat and veggies, getting rid of any fat that accumulated in the pan. Then add the peas to the mix, combining them well. Pour the filling into an 8×8 baking dish and set aside. We’ll come back to this beauty.

Now it’s time to get the gravy going! This is my favorite part of shepherd’s pie and this version doesn’t disappoint. In a medium pot, add the stock, cauliflower, onion, salt and pepper. Leave it uncovered and heat until the ingredients are simmering. Let that simmer happen for 10 minutes. Then toss in the fresh thyme, rosemary and garlic and remove from the heat.

Let the mixture cool a bit and then, in a high-powered blender, add Worcestershire sauce and butter, then pour the stock mixture you just made over it. Purée it all up until it’s nice and smooth, then add in the digestion friendly arrowroot starch and purée again.

It’s amazing how creamy the cauliflower makes this gravy, even without milk or cream. And the arrowroot starch is great at thickening the sauce up. Mmm.

Now, take the gravy mix from the blender and pour it evenly over the filling in the baking dish. Then, take your faux-tatoes and spread them on top of the gravy. How great does this look right now?

Bake the dish at 400 F for 30 minutes or until the top is browned and the gravy begins bubbling, whichever comes first. Let it cool for 10 minutes — this stuff is hot! Garnish with any of the leftover fresh herbs you have and serve.

While this might not be a 30-minute meal, this shepherd’s pie is worth the extra effort. It makes a delicious Sunday dinner and the leftovers are stellar, too.

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Shepherd’s Pie Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 5 minutes
• Yield: 10
• Diet: Gluten Free

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I’ve got a few tricks up my sleeve to not only make this classic shepherd’s pie recipe healthier, but to make it taste even better than the original.

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Ingredients

Topping:

• 2 recipes Mashed Faux-Tatoes (or 4 pounds sweet potatoes or Yukon Gold potatoes, which is about 7 medium-sized potatoes — peeled and cut into 1″ cubes)
• if you make the potatoes, add these:
  • ¼ cup grass-fed butter
  • ¼ cup minced chives
  • 3 cloves roasted garlic, chopped
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper

Filling:

• 1 pound ground grass-fed beef or lamb
• 2 large carrots, sliced thin
• 1 yellow onion, diced
• 1½ cups green frozen peas, cooked according to package directions

Gravy:

• 2 cups beef or lamb stock
• 1 cup cauliflower, chopped
• 1 onion, chopped
• ½ teaspoon sea salt
• ½ fresh ground pepper
• 2 teaspoons minced fresh thyme
• 2 teaspoons minced fresh rosemary
• 3 cloves garlic, pressed or minced
• 1½ teaspoons Worcestershire sauce
• 4 tablespoons butter
• ½ cup arrowroot starch

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Instructions

1. First make the mashed cauliflower. (You can also go with mashed sweet potatoes or Yukon gold potatoes, if you absolutely need that potato taste!)
2. If you go with potatoes for the topping, put the cubed potatoes in a pot of salted boiling water. Reduce the heat and simmer, uncovered, until the potatoes are tender about 10 minutes.
3. Drain the potatoes by pouring them into a strainer, then put the potatoes back in the pot. Toss in the cauliflower, chives, garlic, butter, sea salt and pepper. Mash until well blended.
4. For the filling, heat a large skillet over medium-high heat. Add meat, carrots, and onions and cook, stirring often, until meat is browned and vegetables have begun to soften, 10-15 minutes.
5. Remove from heat and drain filling mixture to remove excess fat. Add the peas, stirring to combine. Pour filling in the bottom of an 8×8 baking dish and set aside.
6. Preheat the oven to 400 F.
7. For the gravy, in a medium pot, combine the stock, cauliflower, onion, salt and pepper. Heat, uncovered, over medium-high heat until simmering. Simmer for 10 minutes. Add thyme, rosemary, garlic and remove from heat.
8. In a high-powered blender, place Worcestershire and butter and pour stock mixture over top. Purée together until smooth. Add arrowroot starch and purée until smooth.
9. Pour gravy evenly over filling in dish. Spread mashed faux-tatoes or mashed potatoes on top.
10. Bake at 400 F for 35 minutes, or until the topping begins to brown and the gravy is bubbling. Cool for 10 minutes before serving.

• Prep Time: 30 min
• Cook Time: 35 min
• Category: Main dishes
• Method: Baking
• Cuisine: English

Nutrition

• Serving Size: 1½ cups
• Calories: 418
• Sugar: 6.1g
• Sodium: 754mg
• Fat: 29g
• Saturated Fat: 16.4g
• Unsaturated Fat: 9.9g
• Trans Fat: 1.1g
• Carbohydrates: 17.4g
• Fiber: 4.8g
• Protein: 23.9g
• Cholesterol: 115mg

Keywords: shepherd's pie recipe, recipe for shepherd's pie

The post Classic but Easy Shepherd’s Pie Recipe: Yum! appeared first on Dr. Axe.

Wondering about the butternut squash ravioli filling? As expected, the main ingredient is flavorful butternut squash, but that’s not all!  This homemade butternut squash ravioli also contains creamy goat cheese, zesty garlic and an array of brightening herbs, including thyme and sage. I’ve also included a unique and healthy addition that appeared in my roasted fennel bulb recipe — pistachios. This is a key ingredient that adds a nutty, buttery and rich flavor.

Did I mention these ravioli are actually totally gluten-free? Using a simple mixture of gluten-free flour, eggs and sea salt, this recipe allows you to enjoy pasta minus gluten, which is especially good news if you have a gluten sensitivity.

Overall, this recipe takes a little extra work … but it’s worth it. Your loved ones will agree!

Best Sauce for Butternut Squash Ravioli

If you’ve had this vegetable-centric version of ravioli before, you may already have a favorite butternut squash ravioli sauce. Of course, the best sauce for butternut squash ravioli is a matter of personal opinion, but many people will agree that a brown butter sauce like the one included in this recipe is in fact the best sauce for butternut squash ravioli.

The great thing about a brown butter sauce is it’s rich and tasty but light enough that it doesn’t overpower the pasta the way a butternut squash ravioli cream sauce often can. A dairy-heavy cream sauce can just be too much, leaving you feeling sluggish and wishing you could have tasted the butternut squash ravioli filling more since it’s so tasty and delicious.

Nutrition Facts

The nutrition in this gluten-free ravioli recipe is surprising outstanding. Each serving offers 476 calories and 36 grams of carbs, 31 grams of fat and 17 grams of protein. That’s a perfect balance macronutrient meal.

It also offers 162 percent Daily Value of vitamin A, 72 percent Daily Value of selenium and 105 percent Daily Value of manganese.

How to Make Butternut Squash Ravioli

The steps of this recipe can be divided into three main parts: making the sauce, ravioli filling and then making the ravioli itself.

Want to have some frozen butternut squash ravioli on hand the next time you don’t feel like cooking? Make these butter squash ravioli in batches and put some in the freezer for later. If you like the idea of roasted butternut squash ravioli, simply roast the squash chunks rather than boiling them.

To get this recipe started, you’re going to melt one stick of butter in a small saucepan over medium heat and whisk continuously until the butter reaches a light-brown color (about two to three minutes), then remove from heat and pour into a small bowl.

For the filling, soak the pistachios for 30 minutes in a small bowl of water.

Next, fill a medium-sized pan with water and bring to a low boil. Add squash and lower to simmering. Cook for 15 minutes or until soft. (Or use canned butternut squash.)

Using same saucepan from the sauce, turn heat to medium-low and combine 1 tablespoon of butter, sage, thyme, rosemary and garlic. Sauté for 2–3 minutes.

In a food processor, combine soaked pistachios, squash, sautéed herbs, goat cheese, paprika, salt and pepper.

Blend until smooth and set aside.

Blend until smooth and set aside.

For the ravioli, whisk together the flour and salt in a large bowl.

Add eggs and the yolk. Use a wooden spoon to mix them with the flour. After a minute or more, use your hands and begin to knead the dough.

Form the dough into a ball. Cut in half and then again. On a piece of parchment with a little flour on it, place one-fourth of the dough ball and roll it out until its extremely thin but still intact.

Using a square ravioli cutter or simply use a knife, cut dough into squares. Place each square on a large baking sheet or cutting board. Take the leftover dough and form into a ball, and again flatten and cut into squares until there’s barely any dough left.

Beat one egg in a small bowl to be used as egg wash.

Place a spoonful of squash filling in the center of one square of pasta dough. Brush the egg wash on the edges of the square, then place another square on top. Press the edges together with your fingers and crimp the edges, using a fork.

Repeat the above steps for each quarter of the dough ball.

Boil water in a large pot, adding a little salt to it. Add the prepared ravioli to the boiled water and cook for around 2 to 3 minutes. Remove with a slotted spoon without damaging the ravioli.

Place a few ravioli in each bowl. Add the sauce along with optional toppings.

Divide the ravioli between 6 bowls. Top with browned butter sauce and toppings.

Just like that, your butternut squash recipe is now ready to enjoy!

Butternut Squash Ravioli Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 6
• Diet: Gluten Free

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Butternut squash ravioli combines so many delicious flavors and textures into one dish. The main ingredient is flavorful butternut squash, but that’s not all! This gluten-free dish also contains creamy goat cheese, zesty garlic and an array of brightening herbs, including thyme and sage.

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Ingredients

Sauce:

• 1 stick unsalted butter

Filling:

• ½ cup unsalted roasted pistachios, soaked for 30 minutes
• 1 cup butternut squash, peeled and chopped (or 15 ounces butternut squash purée)
• 1 tablespoon unsalted butter
• 1 tablespoon dried sage
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 tablespoon chopped garlic
• 4 ounces goat cheese
• 1 teaspoon paprika
• ½ teaspoon sea salt
• 1 teaspoon pepper

Ravioli:

• 2 cups gluten-free flour (such as Bob’s Red Mill Gluten Baking Flour or King Arthur Gluten Free Measure For Measure Flour)
• ½ teaspoon sea salt
• 4 eggs
• 1 egg yolk
• 1 egg (for egg wash)

Toppings/garnishes (optional):

• Chopped bok choy
• Roasted mushrooms
• Chopped pistachios

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Instructions

Sauce:

1. In a small saucepan over medium heat, melt one stick of butter and whisk continuously until butter reaches a light-brown color (about 2–3 minutes), then remove from heat and pour into a small bowl.

Filling: 

1. Soak pistachios for 30 minutes in a small bowl of water.
2. Fill a medium-sized pan with water and bring to a low boil. Add squash and lower to simmering. Cook for 15 minutes or until soft. (Or use canned butternut squash.)
3. Using same saucepan from the sauce, turn heat to medium-low and combine 1 tablespoon of butter, sage, thyme, rosemary and garlic. Sauté for 2–3 minutes.
4. In a food processor, combine soaked pistachios, squash, sautéed herbs, goat cheese, paprika, salt and pepper. Blend until smooth and set aside.

Ravioli:

1. Whisk together the flour and salt in a large bowl.
2. Add eggs and the yolk. Use a wooden spoon to mix them with the flour. After a minute or more, use your hands and begin to knead the dough.
3. Form the dough into a ball. Cut in half and then again. On a piece of parchment with a little flour on it, place one-fourth of the dough ball and roll it out until its extremely thin but still intact.
4. Using a square ravioli cutter or simply use a knife, cut dough into squares. Place each square on a large baking sheet or cutting board. Take the leftover dough and form into a ball, and again flatten and cut into squares until there’s barely any dough left.
5. Beat one egg in a small bowl to be used as egg wash.
6. Place a spoonful of squash filling in the center of one square of pasta dough. Brush the egg wash on the edges of the square, then place another square on top. Press the edges together with your fingers and crimp the edges, using a fork.
7. Repeat steps 3 to 6 for each quarter of the dough ball.
8. Boil water in a large pot, adding a little salt to it. Add the prepared ravioli to the boiled water and cook for around 2 minutes. Remove with a slotted spoon without damaging the ravioli.
9. Place a few ravioli in each bowl. Add the sauce along with optional toppings.

Notes

You can also add a homemade pasta sauce on top rather than the brown butter sauce.

• Prep Time: 30 min
• Cook Time: 10 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving (164g)
• Calories: 476
• Sugar: 2.1g
• Sodium: 438mg
• Fat: 31.1g
• Saturated Fat: 15.8g
• Unsaturated Fat: 14g
• Trans Fat: 0.7g
• Carbohydrates: 36.5g
• Fiber: 6.2g
• Protein: 16.7g
• Cholesterol: 221mg

Keywords: gluten-free ravioli, butternut squash ravioli

The post Butternut Squash Ravioli Recipe appeared first on Dr. Axe.

Is cauliflower pizza crust good for you? Yes, it’s a healthy option that provides all the benefits of cauliflower, like reducing inflammation and being packed with vitamins — plus this garlic cauliflower pizza crust tastes great too.

Is cauliflower pizza crust healthier than regular crust? Well, it also has zero wheat, making it an easily digestible option for everyone, and you can load it up with your favorite toppings.

Extra cheese? No cheese? Lots of veggies? Extra jalapenos? Sky’s the limit!

This Paleo cauliflower pizza crust recipe is the best wheat-free base you’ll try.

Key Ingredients

Instead of buying frozen cauliflower pizza crust, use this recipe for cauliflower pizza crust full of healthy ingredients.

What is cauliflower pizza crust made of? Here are the main cauliflower pizza crust ingredients in this recipe:

• Arrowroot starch: To keep this recipe gluten-free, arrowroot starch is used in place of regular flour. Arrowroot is high in potassium, iron, magnesium and B vitamins, which makes it great for aiding digestion and boosting immunity.
• Cauliflower: You can’t make cauliflower crust pizza without the cauliflower, and that’s a good thing. It’s a low-calorie, relatively low-carb base for pizza that’s also high in micronutrients like vitamin C, vitamin K and folate.
• Egg: The benefits of eggs include being rich source of protein that also supports heart, eye, liver, brain and skin health.
• Garlic powder: When you think pizza, you likely think garlic, and this recipe is no exception. This super herb is full of antioxidants and adds flavor while upping the nutritional value of this crust.
• Goat cheese: Goat cheese makes a great option as a source of healthy fats, protein, calcium, probiotics, B vitamins, copper, phosphorus and more.

How to Make Cauliflower Pizza Crust

Let’s start by preheating the oven to 400 degrees Fahrenheit and lining a baking tray with parchment paper. While it gets toasty, chop up the cauliflower into medium-sized pieces, and arrange on the baking sheet.

Pop it into the oven, and bake for 25–30 minutes, until the cauliflower starts turning golden brown.

Once the cauliflower is the right hue, remove it from the oven, place on a cooling rack and transfer it to the fridge, where it’ll cool off completely. Once it’s cool, throw the cauliflower into a food processor or high-powered blender, and process it into rice-sized pieces, working in batches if necessary.

Next, in a medium-sized bowl, whisk the egg. Then add in all the other cauliflower pizza crust ingredients:

• cheese
• starch
• garlic powder
• salt
• riced cauliflower

Start mixing!

Line your baking sheet with another sheet of parchment paper so the crust doesn’t stick. Then, pour the cauli-mix onto the baking sheet, and spread it into an oval or rectangular shape, whichever you prefer.

You want the crust to be about 1/2–3/4 of an inch thick.

Once the crust is shaped to how you’d like it, bake it at 400 degrees for 35–40 minutes, until it looks golden-brown again. Then slide it out of the oven, and add all your favorite toppings (olive oil, tomato sauce, goat milk cheese, tomatoes, green pepper and red onions, for example). Go nuts!

Return to the oven for another five to 10 minutes, and then let the pizza cool slightly before serving it up.

This cauliflower pizza crust might seem more difficult than dialing up your favorite local place, but because there’s so much hands-off time involved, it’s not nearly as time-consuming as it might seem. Plus, with all the added cauliflower perks, you can enjoy pizza night totally guilt-free.

Cauliflower Pizza Crust Recipe with Garlic

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• Author: Dr. Josh Axe
• Total Time: 1 hour 50 minutes
• Yield: 1 pizza pie (4 servings)
• Diet: Gluten Free

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Pizza is a food that many people try to avoid these days, but you don’t have to avoid pizza with this cauliflower pizza crust recipe.

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Ingredients

• 1½ pounds cauliflower
• 1 egg
• ½ cup grated goat cheese
• 1 tablespoon arrowroot starch
• 1 teaspoon garlic powder
• pinch of salt

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Instructions

1. Heat the oven to 400 Fahrenheit. Line a baking sheet with parchment paper.
2. Chop the cauliflower into medium pieces and place on the baking sheet. Bake the cauliflower for 25–30 minutes, until it’s golden brown.
3. Remove the cauliflower to a cooling rack and place in the refrigerator to cool completely.
4. Once the cauliflower has cooled, process it into rice-sized pieces in a food processor or high-powered blender.
5. In a medium mixing bowl, whisk the egg well. Add the riced cauliflower, cheese, starch, garlic powder and salt and mix well.
6. Line the baking sheet with a new piece of parchment paper. Pour the mixture onto the baking sheet and spread it into an oval or rectangle shape so that the crust is about 1/2–3/4 of an inch thick.
7. Bake at 400 for 35–40 minutes, until golden brown. Add your favorite toppings and return to the oven for 5–10 minutes.
8. Allow the pizza to cool before serving.

Notes

• While this recipe calls for goat cheese, you can use whatever cheese you prefer: sheep, goat, cow, etc.
• To make this a vegan cauliflower pizza crust recipe, simply use a vegan cheese substitute and egg substitute.
• Customize the toppings to your liking to make the perfect cauliflower crust pizza recipe for you.

• Prep Time: 30 min
• Cook Time: 80 min
• Category: Main Dishes
• Method: Oven
• Cuisine: Italian/American

Nutrition

• Serving Size: 200g (2 slices)
• Calories: 130
• Sugar: 3.4g
• Sodium: 166mg
• Fat: 6.5g
• Saturated Fat: 3.7g
• Unsaturated Fat: 2.8g
• Trans Fat: 0g
• Carbohydrates: 11g
• Fiber: 3.5g
• Protein: 8.8g
• Cholesterol: 56mg

Keywords: cauliflower pizza crust recipe, how to make cauliflower pizza crust, vegan cauliflower pizza crust recipe, vegan cauliflower pizza crust, cauliflower crust pizza recipe, cauliflower crust pizza, frozen cauliflower pizza crust,

The post Cauliflower Pizza Crust Recipe with Garlic appeared first on Dr. Axe.

You don’t have to spend hours letting them simmer either. In fact, you can prepare a healthy, tasty soup in under an hour. Enter my Tuscan white bean soup.

This soup, inspired by cooking in Italy’s Tuscan region, comes together in just 45 minutes.

Is white bean soup good for you? In keeping with Italian-style cooking and the Mediterranean diet, this hearty white bean soup is loaded with fresh, colorful veggies, like zucchini, carrots, kale, squash and cabbage, and paired with healthy fats.

Two BPA-free cans of cannellini beans, also known as white beans, mean this Tuscan soup is full of fiber and protein, even with no meat. That’s right, this soup is vegetarian, and while you could certainly eat it as a starter, with all of the veggie goodness inside, this one is best enjoyed as a main dish.

Key Ingredients

Some Tuscan white bean soup recipes are loaded with sodium and preservatives but not my vegetarian Tuscan white bean and kale soup. Here are some of the main players in this Tuscan soup recipe:

• Avocado oil: This heart-healthy oil is fantastic in cooking because it has a high smoke point, so nutrients are retained even at high temperatures.
• Cabbage: Cabbage is a low-calorie, nutrient-dense veggie. It’s loaded with vitamins and minerals, helping combat inflammation and disease.
• Cannellini beans: As mentioned above, these white beans are loaded with fiber and protein, and they can aid in weight and blood sugar regulation.
• Carrots: You likely already know carrots are good for eye health, but that’s not all. They also can decrease the risk for heart disease and stroke, support oral health, protect the brain, and boost skin health.
• Celery: Did you know that celery is packed with vitamin K and can lower inflammation? It’s true.
• Kale: It’s no secret that kale is a superfood, as the health benefits of kale including combating inflammation, aiding detoxification, supporting the heart and so much more.
• Yellow squash: Often thought of as a summer squash, yellow squash makes a great addition to a hearty winter soup too. It’s good for weight loss diets and loaded with vitamins and antioxidants.
• Zucchini: Another low-calorie, nutrient-dense food, zucchini nutrition provides countless benefits while adding flavor.

So what are we waiting for? Let’s get cooking on this Tuscan bean soup.

How to Make Tuscan White Bean Soup

We start by adding avocado oil to the bottom of a stock pot, and then add avocado oil and pan fry the carrots, onions, celery, garlic and squash over medium heat.

I also especially like the benefit-rich celery in this Tuscan white bean soup. It adds some crunch and a distinct flavor with few calories.

Next, add in the broth. If you’re vegetarian or vegan, opt for a veggie broth.

If not, I highly suggest you try my chicken bone broth recipe in this bean soup. It’s fantastic for your digestive system and one of my favorite healing foods.

Using a store-bought broth is fine, too, if you’re short on time.

Next, add in the rest of the ingredients, and let them simmer for half hour. This time allows the cabbage and kale to soften.

Once the 30 minutes are up, turn off the heat and top the Tuscan white bean soup with shaved raw sheep or goat cheese. This is why I love the Mediterranean diet — it allows for little indulgences that are good for you, like fresh cheeses.

That’s all there is to this vegetarian Tuscan white bean soup. Ladle into a bowl, and serve.

Tuscan White Bean Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 8
• Diet: Gluten Free

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My Tuscan white bean soup comes together in just 45 minutes. This Mediterranean soup is full of veggies like zucchini, kale and cabbage.

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Ingredients

• 2 tablespoons avocado oil
• 1 white onion chopped
• 3 carrots, diced
• 3 stalks of celery, chopped
• 3 cloves garlic, minced
• 1 tablespoon sage leaves
• ½ cup fresh parsley
• 1 roma tomato, diced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1½ cup purple cabbage, sliced
• 1½ cup lacinato kale
• two 15.5 ounce cans of cannellini beans, rinsed
• 6 cups vegetable broth or chicken broth
• Salt and pepper to taste
• Crumbled goat cheese for topping (optional)

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Instructions

1. In the bottom of a stock pot add avocado oil and pan fry the carrots, onions, celery, garlic and squash over medium heat.
2. Add broth.
3. Add in the rest of the ingredients and simmer for 30 minutes.
4. Top with crumbled goat cheese. (optional)

Notes

Use vegetable broth to keep it vegetarian. You can use your meat stock of choice if you aren’t concerned with keeping it vegan/vegetarian.

You can customize this recipe with different veggies and even add another protein source if you’d like, such as tempeh, chicken, bacon or beef.

Cheese topping is optional.

• Prep Time: 5min
• Cook Time: 40min
• Category: Soups
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 422g
• Calories: 202
• Sugar: 5.9g
• Sodium: 651mg
• Fat: 4.2g
• Saturated Fat: 0.6g
• Unsaturated Fat: 3.6g
• Trans Fat: 0g
• Carbohydrates: 33.7g
• Fiber: 7.7g
• Protein: 9.7g
• Cholesterol: 0mg

Keywords: tuscan white bean soup recipe, vegetarian tuscan white bean soup, tuscan white bean soup recipes, vegetarian tuscan white bean and kale soup, tuscan white bean and kale soup, tuscan bean soup, tuscan soup, tuscan soup recipe,

The post Tuscan White Bean Soup Recipe appeared first on Dr. Axe.

Almost everyone has a favorite chili recipe — it’s such a versatile dish. But Paleo-friendly chili recipes are hard to come by. Most vegetarian chili recipes are loaded with beans and, if you’re trying to stick to a Paleo diet, that won’t cut it.

Why Isn’t Regular Chili ‘Paleo’?

Legumes, like black beans and kidney beans, two of the most popular ingredients in chili recipes, are off limits on the Paleo diet. While they can be a good source of protein and fiber, for some people, legumes can be a source of trouble.

For example, standard, unsprouted beans can cause digestive trouble and inflammation in the gut.

For this Paleo chili recipe, you can make this a no-bean chili made from ground bison, beef, lamb or chicken. So meat-free eaters aren’t left out of the chili party, you can also simply make the meat separately (in a large pan with coconut oil and chopped onions) and add to each meat-eater’s chili bowl.

Paleo Chili Ingredients

This Paleo chili checks all the boxes. It’s free of beans and dairy (and potentially meat — so it can not only be great for vegetarians, but be vegan-friendly, too). Instead of beans, my Paleo chili instead uses a mix of sweet potatoes and pumpkin to create a hearty, healthy chili. Sweet potatoes are bursting with vitamin A, while pumpkins are packed with fiber and antioxidants.

The seasonings and jalapeño in this sweet potato chili add a ton of flavor and a spicy kick, and you’ll get even more veggie goodness with zucchini, cauliflower and tomatoes all playing a role in this easy recipe. Best of all, once you prep all of the ingredients, it’s just dump and go — that’s right, this is a Paleo slow cooker recipe as well!

How to Make Paleo Chili

To make this mouthwatering Paleo chili recipe, start by sautéing the meat with onions in a medium-sized pan for a few minutes, using the avocado oil. Then simply add all of the ingredients (again, either add the one pound of meat in the bottom of the slow cooker for a meaty Paleo chili, or cook separately to use as a topping … or forgo meat altogether) into a large slow cooker.

Set it to cook on low-medium for 8 hours and that’s it! You’re done.

You can easily prep all the ingredients for this the night before and pop it in the slow cooker in the morning, so that this no-bean chili is ready for dinnertime with minimal fuss. If you’re hosting an early sports party, you could even set the slow cooker to cook overnight and simply keep the chili warm in the pot until company arrives.

Paleo Chili Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minute
• Yield: 12
• Diet: Gluten Free

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Paleo-friendly chili recipes are hard to come by because the standard chili relies on beans. Not the story for this delicious bison (or beef) chili.

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Ingredients

Chili:

• 1 tablespoon avocado oil
• 1 white onion, chopped
• ½ red onion, chopped
• 1 pound cooked ground bison, lamb, turkey or beef (optional)
• 3 small sweet potatoes, cubed
• 1 can of pumpkin purée
• 4 cups vegetable broth (or 4 cups of water and 2 scoops bone broth powder)
• one 14-ounce can fire roasted tomatoes
• 1 zucchini, diced
• 1 green or red pepper, diced
• 2 cups chopped cauliflower
• 3 teaspoons garlic, minced
• 1 teaspoon sea salt
• 1 tablespoon oregano
• ½ tablespoon chipotle chili powder
• ½ tablespoon cumin
• ½ tablespoon chili powder
• ½ tablespoon smoked paprika
• 1 teaspoon cayenne
• 1 teaspoon onion powder
• 1 jalapeño, stem removed and chopped

OPTIONAL TOPPINGS:

• sliced avocado, chopped green onions, plain goat yogurt

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Instructions

1. Place the avocado oil in a medium-sized pan and sauté the onions and ground bison (or beef) for 5 minutes.
2. Place the meat and onions along with the rest of the chili ingredients in a large slow cooker.
3. Cook on low for 8 hours.
4. Ladle chili into bowls, then add the toppings.

• Prep Time: 15 min
• Cook Time: 8 hrs
• Category: Main Dishes, Soups, Sides
• Method: Slow Cooker
• Cuisine: American

Nutrition

• Serving Size: 1 cup
• Calories: 144
• Sugar: 5g
• Sodium: 375
• Fat: 5.9g
• Saturated Fat: 1.9g
• Unsaturated Fat: 3.2g
• Trans Fat: 0.2g
• Carbohydrates: 11.9g
• Fiber: 3.2g
• Protein: 11.9g
• Cholesterol: 33mg

Keywords: paleo chili recipe, paleo chili slow cooker

The post Easy Paleo Chili Recipe — With or Without Meat! appeared first on Dr. Axe.

What Is Bulgogi?

Bulgogi is thinly sliced, marinated meat that’s usually cooked over a flame or grill. The name says it all: “bul” means fire and “gogi” means meat in Korean, translating quite literally to “fire meat.”

It’s a staple in Korea, dating back to the second and third centuries B.C. At that time, the people living in what’s now known as Korea, covered meat in a sauce and then used skewers to cook it over a fire.

Many centuries later, Korean nobility made a similar version of the original bulgogi, using thick cuts of meat over a charcoal fire. Interestingly, it wasn’t until there was a U.S. presence in Korea because of the Korean War that the meat used in bulgogi was cut thinly — our army came equipped with slicing machines.

Today, pan frying bulgogi is quite common and allows people to easily make a bulgogi recipe at home without a blazing barbecue.

Key Ingredients

Though you can find spicy pork bulgogi and chicken bulgogi, the traditional version is made with thin-sliced beef. The bulgogi marinade is important, too: it’s sweet with a little kick, but not too spicy. It’s also usually accompanied by rice and kimchi, a fermented cabbage that’s a probiotic superstar.

In my Bulgogi Recipe, I’ve made a few swaps so you can easily recreate this Korean BBQ recipe easily at home.

Instead of sliced beef, we’ll use ground beef, which will help this bulgogi come together quickly. While white rice is tasty, it doesn’t add any nutritional value. So instead, we’ll sub in quinoa, which adds protein and all the essential amino acids.

Finally, instead of soy sauce, my bulgogi recipe uses coconut aminos, keeping this Korean beef totally gluten-free.

Let’s get our bulgogi on.

How to Make Korean Beef Bulgogi

In a large pot, bring two cups of water to a boil. Add in the sprouted quinoa, turn the heat down to medium-low heat and let simmer for 15 minutes.

Next, pre-heat the oven to 400 degrees. Line a baking sheet with parchment paper. Place the broccoli florets on the baking sheet, and give them a good toss with avocado oil, garlic powder and sea salt. Roast for 20 minutes.

While the broccoli roasts, brown the ground, grass-fed beef in a large pan. In a mixing bowl, whisk together the maple sugar, coconut aminos, sesame oil, garlic powder, brown rice vinegar and ground ginger.

Add the maple sugar mixture to the browned meat and mix well. Then divide the quinoa among four bowls. Top with the beef mixture and roasted broccoli for a Korean beef bowl.

Add some extra flavor by sprinkling crushed red pepper, sea salt, fresh-cracked black pepper and green onions to the bulgogi bowl if you’d like.

Print

Korean Beef Bulgogi Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 6
• Diet: Gluten Free

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Heard of popular “fire meat”? This is it! In this bulgogi recipe, I’ve made a few swaps so you can easily recreate this delicious Korean BBQ recipe at home.

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Ingredients

Base:

• 1 cup sprouted quinoa
• medium head of broccoli, cut into florets
• 1 tablespoon avocado oil
• 1 teaspoon garlic powder
• sea salt, to taste

Meat:

• 1 pound ground beef
• ¼ cup maple sugar
• ¼ cup coconut aminos
• 1 tablespoon sesame oil
• 1 tablespoon garlic powder
• 2 tablespoons brown rice vinegar
• 1 teaspoon ground ginger
• crushed red pepper, to taste
• salt and pepper, to taste
• chopped green onions (optional)

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Instructions

1. In a large pot, bring two cups of water to a boil. Add in sprouted quinoa, turn down to medium-low heat and let simmer for 15 minutes.
2. Preheat oven to 400 F.
3. Line a baking sheet with parchment paper. Place broccoli florets on the baking sheet and toss with avocado oil, garlic powder and sea salt.
4. Roast broccoli for 20 minutes.
5. Meanwhile, brown the ground beef in a large pan.
6. In a mixing bowl, whisk together maple sugar, coconut aminos, sesame oil, garlic powder, brown rice vinegar and ground ginger.
7. Add the maple sugar mixture to the browned meat and mix well.
8. Divide quinoa among four bowls. Top quinoa with beef mixture and top with roasted broccoli.
9. Top bulgogi with crushed red pepper, sea salt and pepper and green onions, if desired.

• Prep Time: 15 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Korean

Nutrition

• Serving Size: 1 bowl
• Calories: 373
• Sugar: 7.2g
• Sodium: 94mg
• Fat: 15.1g
• Saturated Fat: 4.2g
• Unsaturated Fat: 9.1g
• Trans Fat: 0.3g
• Carbohydrates: 32.5g
• Fiber: 5g
• Protein: 27.4g
• Cholesterol: 67mg

Keywords: easy beef bulgogi, korean beef bulgogi, beef bulgogi recipe

The post Easy Korean Bulgogi Recipe: Fire Meat! appeared first on Dr. Axe.

Have you made pulled beef before? It’s one of those dishes that can seem super complicated but, in reality, is a cinch to make. That’s because this flavorful beef is prepared in the slow cooker.

Over the course of eight to 10 hours with almost zero prep time, the beef is transformed from an everyday steak into a melt-in-your-mouth delight.

The best part is yet to come, because we’re going to take that juicy meat and turn it into my pulled beef sliders.

Better than a burger, these little sliders pack a ton of deliciousness in a small package. They’re easily prepared with ingredients already in your kitchen and are easily customizable to your family’s favorite preferences.

Key Ingredients

These beef sliders are far from complicated but oh so delicious. Here are some of the main players in my pulled beef sliders recipe:

• Beef: You can’t make beef sliders without the beef. Make sure you choose grass-fed beef, which ensures the highest quality and that the cows were treated and fed properly. High in protein and healthy fat while avoiding dangerous antibiotics and chemicals, grass-fed beef can aid heart health and is better for the environment too.
• Beef broth: One of the healthiest substances you can consume, bone broth benefits health in an incredible amount of ways. It can protect joints as a natural source of collagen, is good for the gut, maintains healthy skin, supports the immune system, boost detoxification and aids metabolism.
• Coconut aminos: Coconut aminos are a great soy sauce substitute. They can help protect heart health, reduce the risk of diabetes, aid weight loss efforts, strengthen the immune system, potentially reduce the risk for colon cancer, promote mental health and possibly even treat PCOS.

How to Make Pulled Beef Sliders

Start by adding all the ingredients into the slow cooker and letting them come together over low heat for eight to 10 hours. Yes, that’s all the prep that’s required for these pulled beef sliders.

I love how just a handful of dried spices, beef broth, onion and coconut aminos, a soy sauce-like dressing that’s soy-free and Paleo-friendly, turn this steak into some of the best beef you’ve had.

Then, when the meat is cooked and fall-off-the-bone tender, grab a fork and shred it to the consistency you like. By this point, the beef should be so tender that this part will be easy.

Taste the beef — if you haven’t already — and add seasonings as needed.

To assemble your pulled beef slider, load the beef onto a mini gluten-free bun, and add your favorite toppings, like mustard, sauerkraut, ketchup and pickles. Everyone in the family can assemble to his or her liking!

The meat in these pulled beef sliders is also delicious atop a fresh green salad, as the fixings for tacos or burrito bowls or with a side of veggies. I hope you like these pulled beef sliders as much as we do.

Healthy, Homemade Pulled Beef Sliders Recipe

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• Author: Dr. Josh Axe
• Total Time: 0 minute
• Yield: 12
• Diet: Gluten Free

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Description

Better than a burger, these pulled beef sliders are easily prepared with ingredients already in your kitchen and are easily customizable.

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Ingredients

• 3 pounds steak, cut of your choice
• 2 small onions, sliced into thin strips
• ½ cup beef broth
• 1 teaspoon sea salt
• 1 teaspoon garlic powder
• 1 teaspoon black pepper
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ¼ teaspoon chili powder
• ¼ cup coconut aminos

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Instructions

1. Add all ingredients to slow cooker and cook on low for 8–10 hours.
2. Use a fork to gently pull apart beef to a shredded consistency. Season additionally as needed.
3. Top with your favorite toppings, such as sauerkraut and/or pickles.

Notes

• You can customize the spices to your tastes and play around with the best mix for you.
• If you’re in the mood to change things up, you can swap the grass-fed beef for free-range chicken or turkey for chicken or turkey sliders.
• Top these sliders with the healthy condiments of your choosing.

• Prep Time: 5min
• Cook Time: 8hrs
• Category: Main Dishes
• Method: Slow Cooker
• Cuisine: American

Nutrition

• Serving Size: 1 slider
• Calories: 239
• Sugar: 0.6g
• Sodium: 228mg
• Fat: 5.7g
• Saturated Fat: 2g
• Unsaturated Fat: 3.4g
• Trans Fat: 0.3g
• Carbohydrates: 2.6g
• Fiber: 0.4g
• Protein: 41.4g
• Cholesterol: 102mg

Keywords: pulled beef sliders recipe, beef sliders,

The post Healthy, Homemade Pulled Beef Sliders Recipe appeared first on Dr. Axe.

You’re going to love the creaminess that comes from the goat feta and goat yogurt, the warming flavors that come from garam masala and the nuttiness from the cashews. Plus, with veggies like spinach, green peppers and tomatillos, this recipe packs a nutritious punch — with loads of vitamin K and A.

What Is Palak Paneer?

Palak paneer is an Indian dish that’s made with pureed spinach (palak) and paneer, a type of cheese that’s similar to cottage cheese and commonly consumed in South Asia. Palak paneer is also prepared with an array of delicious and versatile spices, including garam masala, curry and turmeric.

Did you know that garam masala usually contains more than 10 different spices? It typically contains warm spices like nutmeg, smoked paprika, cardamom, clove, cinnamon and cumin. You’ll commonly find garam masala in curries, soups and even hummus recipes.

Turmeric, another classic ingredient used in palak paneer, is also the main spice used in Indian curries. Not only are there a number of powerful, healing turmeric benefits, but it adds a unique earthy flavor to this dish.

Palak paneer is a versatile dish because it falls within the guidelines of a vegetarian diet, as it’s completely free of meat, and it’s also gluten-free. It may seem like more of a dip or side dish, but it’s high in protein, nutrient-dense and very filling, so I recommend trying it for dinner.

Is Palak Paneer the Same as Saag Paneer?

Palak paneer is different than saag paneer because the latter is a leaf-based dish that can be made with spinach, or other leafy greens like collard greens or mustard leaf. Unlike palak paneer, saag paneer doesn’t always contain cheese. In fact, there are a lot of popular variations of saag paneer, like leafy greens and potatoes, and greens with goat or lamb.

What’s similar about these two vegetarian dishes is that they are both puréed and commonly paired with a type of bread, like naan.

Nutrition Facts

One serving of my palak paneer made using this recipe contains roughly the following:

• 207 calories
• 11 grams protein
• 16 grams fat
• 6 grams carbohydrates
• 1.4 grams fiber
• 2 grams sugar
• 107 micrograms vitamin K (119 percent DV)
• 2,467 IUs vitamin A (106 percent DV)
• 0.5 milligrams copper (58 percent DV)
• 512 milligrams sodium (34 percent DV)
• 0.5 milligrams manganese (28 percent DV)
• 186 milligrams phosphorus (27 percent DV)
• 0.2 milligrams vitamin B2 (21 percent DV)
• 52 milligrams magnesium (17 percent DV)
• 0.2 milligrams vitamin B6 (16 percent DV)
• 1 milligram zinc (14 percent DV)
• 2.2 milligrams iron (13 percent DV)
• 51 micrograms folate (13 percent DV)
• 112 milligrams calcium (11 percent DV)
• 8.6 milligrams vitamin C (11 percent DV)
• 0.4 milligrams vitamin B5 (9 percent DV)
• 1.2 milligrams vitamin E (8 percent DV)
• 3.6 micrograms selenium (7 percent DV)
• 0.14 micrograms vitamin B12 (6 percent DV)
• 257 milligrams potassium (5 percent DV)
• 0.6 milligrams vitamin B3 (5 percent DV)

How to Make Palak Paneer

To make your palak paneer, you’ll need a large saucepan and a food processor, or blender.

Begin by adding the avocado oil to your saucepan over medium heat. Why avocado oil? It’s full of health benefits, plus it has a high smoke point, which is estimated to be 480 degrees Fahrenheit (250 degrees Celsius), makes it a top choice as a cooking oil.

Then add the cashews, shallot, ginger, garlic, garam masala, curry, turmeric and sea salt.

Whisk and sauté your ingredients for about a minute so you give the spices a chance to bloom. Next, add in green pepper and tomatillos.

Next, add a cup of water to the mixture. At this point, you can let the veggies sauté for about 10 minutes until they are soft.

Now you’re going to add in the fresh spinach and cilantro. Then let it all cook for about 5 more minutes.

Awesome — the cooking part is done. Now you’ll transfer your mixture into a blender or food processor.

Blend your palak paneer until it’s nice and smooth.

Then pour it back into your saucepan and add ½ cup goat yogurt and 1½ cups goat feta.

Wow! How amazing does that smell? I know you’re going to love the rich and creamy texture of this palak paneer too. Enjoy!

Palak Paneer Recipe

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• Author: Dr. Josh Axe
• Total Time: 25 minutes
• Yield: 8
• Diet: Vegetarian

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You’re going to love this vegetarian Indian dish, including the creaminess that comes from the goat feta and goat yogurt, the warming flavors that come from garam masala and the nuttiness from the cashews.

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Ingredients

• 2 tablespoons avocado oil
• ¼ cup chopped cashews
• ½ shallot, minced
• 1 tablespoon grated ginger
• 1 tablespoon minced garlic
• 1 tablespoon garam masala
• 2 teaspoons curry
• 1 teaspoon turmeric powder
• 1 teaspoon sea salt
• 1 green bell pepper, sliced
• 2 tomatillos, chopped
• 1 cup water
• 8 cups spinach, tightly packed
• ½ cup fresh cilantro
• ½ cup goat yogurt
• ½ lime, juiced
• 1½ cups goat feta

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Instructions

1. In a large saucepan over medium heat, combine oil, cashews, shallots, ginger, garlic, garam masala, curry, turmeric and salt. Whisk and sauté for about 1 minute to bloom spices.
2. Add green peppers, tomatillos and water. Sauté until veggies are soft. About 10 minutes.
3. Add in spinach and cilantro and cook for an additional 5 minutes.
4. Remove from heat and pour mixture into a blender or food processor. Blend until smooth.
5. Pour mixture back into pan and add yogurt, lime juice and feta. Mix thoroughly.
6. Serve with naan bread, which can also be gluten-free.

Notes

Palak paneer may seem like more of a dip or side dish, but it’s high in protein, nutrient-dense and very filling, so I recommend trying it for dinner.

• Prep Time: 10 min
• Cook Time: 15 min
• Category: Main Dishes, Side Dishes
• Method: Stovetop
• Cuisine: Indian

Nutrition

• Serving Size: 157g
• Calories: 247
• Sugar: 2.9g
• Sodium: 466mg
• Fat: 18.9g
• Saturated Fat: 9.2g
• Unsaturated Fat: 8.5g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2.2g
• Protein: 13.2g
• Cholesterol: 35mg

Keywords: palak paneer recipe

The post Palak Paneer Recipe appeared first on Dr. Axe.

It’s both easy to make and very versatile, as it can be eaten plain, on a sandwich or even on a salad.

How to Make Curry Turkey Salad

Start by chopping up the turkey meat, which can be a mix of light and dark. Place it in a big mixing bowl. Follow with the diced celery, chopped apple and green onions, raisins, pecans and sesame seeds.

Next add the pepper, curry, honey and Paleo mayonnaise. Paleo mayo can be made by scratch or bought in most grocery stores these days.

Give it big mix with a wooden spoon, then store in the refrigerator until it’s ready to serve. It’s often best to let it sit for a few hours to allow the flavors to meld.

Curry Turkey Salad Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 4
• Diet: Gluten Free

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This curried turkey salad recipe makes for a delicious meal. It’s both easy to make and very versatile, as it can be eaten plain, on a sandwich or with a salad.

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Ingredients

4 cups chopped cooked turkey meat (light and dark)
½ cup diced celery
1 apple, cored and chopped
4 green onions, chopped
½ cup raisins
½ cup chopped pecans
1 tablespoon sesame seeds
⅛ teaspoon black pepper
1 tablespoon curry
1 teaspoon raw honey
¾ cup Paleo mayonnaise

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Instructions

1. In a large bowl, combine all ingredients and mix well.
2. Refrigerate until ready to serve. It’s often best to let it sit for a few hours to allow the flavors to meld.
3. Serve cold.

• Prep Time: 10 min
• Category: Lunches, Salads
• Method: Mixing
• Cuisine: Indian

Nutrition

• Serving Size: 578g
• Calories: 656
• Sugar: 35.8
• Sodium: 329mg
• Fat: 34.5g
• Saturated Fat: 5.3g
• Unsaturated Fat: 27.5g
• Trans Fat: 0.1g
• Carbohydrates: 52.2g
• Fiber: 7.3g
• Protein: 38g
• Cholesterol: 126mg

Keywords: curry turkey salad recipe, curried turkey salad

The post Curried Turkey Salad Recipe appeared first on Dr. Axe.

Instead, try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make.

A Recipe Loaded with Nutrition

First, you should know that eggplants offer a high amount of antioxidants, special phytonutrients, including phenolic compounds, flavonoids, such as nasunin, and numerous vitamins and minerals, too.

For example, it’s believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fight cancer.

Accordingly, the nutrition facts of each serving of this eggplant parmesan is outstanding. At 501 calories per serving, it’s also a perfect macronutrient meal, with 45 grams of carbohydrates, 25 grams of protein and 26 grams of healthy fats. It’ll fill you up for hours!

Meanwhile, check out some of these impressive nutritional facts for each serving:

• Fiber: 13.5g (54% DV*)
• Protein: 25.3g (46% DV*)
• Tryptophan: 0.3g (94% DV*)
• Vitamin B2 (Riboflavin): 0.4mg (41% DV*)
• Vitamin B3 (Niacin): 10.2mg (73% DV*)
• Vitamin B6: 0.7mg (52% DV*)
• Vitamin A: 1499 IU (64% DV*)
• Vitamin E: 5.5mg (37% DV*)
• Vitamin K: 42.9 µg (49% DV*)
• Calcium: 692mg (69% DV*)
• Magnesium: 113mg (37% DV*)
• Phosphorus: 615mg (88% DV*)
• Sodium: 874mg (58% DV*)
• Copper: 0.5mg (51% DV*)
• Manganese: 1.1mg (63% DV*)

*Percentages are based on a diet of 2,000 calories a day.

In other words, this is one of the most nutritious recipes you can make … just look at those Daily Values!

How to Make Healthy Eggplant Parmesan

It all starts with a good eggplant. Pick up a fresh one at your Farmer’s Market or local grocery store, ideally organic. It should be free of any bruises so the flesh will be undamaged. Cut across the eggplant for one-inch thick pieces, after cutting off the ends.

Put the Paleo flour (see this recipe or buy a bag online or at your natural foods store) in a bowl and coat both sides of each eggplant slice.

Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant.

Meanwhile, heat up the marinara sauce in a pan at low to medium heat.

Next, move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top. Enjoy!

Eggplant Parmesan Recipe

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• Author: Dr. Josh Axe
• Total Time: 17 minutes
• Yield: 2
• Diet: Gluten Free

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Try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make.

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Ingredients

• 1 eggplant
• 4 tablespoons Paleo flour
• 1 tablespoon coconut oil
• ½ cup grated or shredded Pecorino Romano
• 13 ounces organic marinara sauce
• sea salt, to taste and to sprinkle on top
• ½ cup fresh basil leaves

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Instructions

1. Cut across the eggplant for one-inch thick pieces, after cutting off the ends.
2. Put the Paleo flour in a bowl and coat both sides of each eggplant slice.
3. Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant.
4. Heat up the marinara sauce in a pan at low to medium heat.
5. Move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top.

• Prep Time: 5 min
• Cook Time: 12 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Italian

Nutrition

• Serving Size: 1/2 eggplant
• Calories: 505
• Sugar: 20.4g
• Sodium: 874mg
• Fat: 25.6g
• Saturated Fat: 16g
• Unsaturated Fat: 7.3g
• Carbohydrates: 47g
• Fiber: 13.5g
• Protein: 25.3
• Cholesterol: 63mg

Keywords: eggplant parmesan recipe

The post An Eggplant Parmesan Recipe That’s Actually Healthy appeared first on Dr. Axe.

This dish perfectly reflects the Mediterranean diet as well as that region in general, with common ingredients from Italy, Greece and even Turkey. The lean protein is topped with a fresh, easy Mediterranean chicken sauce sauce that pairs well with a green salad, a side of veggies or even a gluten-free pasta.

Best of all, it’s a 30-minute meal from start to finish.

Key Ingredients

There are many Mediterranean chicken recipes out there, including:

• Mediterranean chicken kabobs
• Mediterranean chicken thighs
• Mediterranean chicken salad
• Mediterranean chicken marinade
• Mediterranean chicken salad
• Mediterranean chicken pasta

For mine, we make sure it’s as healthy as possible. Here are the key ingredients:

• Free-range chicken breasts: Make sure your Mediterranean chicken breasts are from free-range chickens. This ensures they aren’t pumped full of antibiotics and hormones and are responsibly raised.
• Ghee: Ghee is a great alternative to butter, as you can cook with it at high heat, and it’s loaded with benefits, too. It’s loaded with fat-soluble vitamins, free of lactose and casein, supports bone health, and more.
• Goat cheese: Goat cheese nutrition provides a healthy dose of of good-for-you fats, protein, calcium, probiotics, and several vitamins and minerals.

How to Make Mediterranean Chicken

Preheat the oven to 450 degrees Fahrenheit, and line a baking sheet with parchment paper.

Then, in a pan, sauté the garlic, broth and ghee. Once the garlic is fragrant, remove the pan from the heat, and stir in the coconut sugar.

Next, season the chicken breasts with salt, pepper and onion powder. Place the chicken on the prepared baking sheet, and then top it with the garlic-ghee mixture.

Sprinkle the goat cheese over the garlic chicken, and top with fresh tomato slices. Bake the chicken for 15–18 minutes or until the chicken is cooked through and no longer pink on the inside.

While the chicken cooks, get your sides ready. In a half hour, you’ll have a full meal ready to set on the table.

The next time you’re tempted to order takeout, try this Mediterranean version of chicken instead!

Try these other delicious and healthy Mediterranean meat dishes:

• Greek Chicken Souvlaki
• Mediterranean Grilled Lamb Chops

Mediterranean Chicken Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4
• Diet: Gluten Free

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This 30-minute Mediterranean chicken dish perfectly reflects the Mediterranean diet, with common ingredients from Italy, Greece and Turkey.

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Ingredients

• 4 chicken breasts
• 6 garlic cloves
• 3 tablespoons coconut sugar
• 2 tablespoons ghee
• 1 tablespoon chicken broth
• sea salt and black pepper to taste
• dash of onion powder
• tomato slices
• goat cheese

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Instructions

1. Preheat oven to 450 F and line a baking sheet with parchment paper.
2. In a pan, sauté garlic, broth and ghee.
3. Remove from heat and stir in coconut sugar.
4. Season chicken with salt, pepper and onion powder.
5. Place chicken on baking sheet and cover with the ghee mixture.
6. Sprinkle goat cheese over chicken and top with tomato slices. Bake uncovered for 15–18 minutes or until chicken is cooked through.

• Prep Time: 12 min
• Cook Time: 18 min
• Category: Main Dishes
• Method: Oven
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 chicken breast
• Calories: 249
• Sugar: 10g
• Sodium: 90mg
• Fat: 11.5g
• Saturated Fat: 5.7g
• Unsaturated Fat: 5.8g
• Trans Fat: 0g
• Carbohydrates: 11.9g
• Fiber: 0.5g
• Protein: 24g
• Cholesterol: 88mg

Keywords: mediterranean chicken recipe, mediterranean chicken recipes, mediterranean chicken breast,

The post Mediterranean Chicken Recipe appeared first on Dr. Axe.

What Is Avgolemono? (Key Ingredients)

Avgolemono means “egg lemon,” and it’s this combination that gives the Greek soup its rich, velvety texture. Rice or orzo pasta is usually cooked right in the soup, which can range from a broth-like consistency to one that’s closer to a hearty stew.

While poached chicken is often added to the soup, I’ve kept this one meat-free and vegetarian-friendly. Of course, you can make chicken avgolemono soup by simply adding chicken, but as I mentioned, I opted to make this avgolemono soup vegetarian.

The beauty of an authentic Greek avgolemono soup recipe is that it requires so few ingredients but packs a ton of taste.

What kind of rice is used in avgolemono? You’ll see many avgolemono soup with orzo versions, but in my simple avgolemono soup, instead of white rice, which is devoid of nutrients, I opted for sprouted brown rice.

While brown rice is healthier than its white counterpart, sprouted is the way to go. Sprouted grains are easier for the body to digest, breaks down gluten and allows for greater nutrient absorption.

This soup also gets a protein boost from the addition of protein powder made from bone broth. You get all the benefits of bone broth, including collagen and gelatin, all of which support a healthy gut, in an easy-to-use form. No need to spend 24 hours waiting for broth to cook on the stove!

Finally, the stars of this soup are the egg and lemon. Eggs, of source, add additional protein and collagen, combining for a heart-healthy, joint-supporting powerhouse with the bone broth, while the lemon adds both flavor and burst of a vitamin C to boost immunity.

The trick here is to continuously whisk the eggs in the soup. Instead of cooking and turning into a scramble-y mess, you get that lovely, silky texture that sets this lemon soup apart.

How to Make Avgolemono Soup

Bring the rice and protein powder mixture to a boil. Stir until the ingredients marry. Then reduce heat, and simmer for 35–40 minutes, covered.

Whisk together the eggs and lemon juice gently, until they’re well-combined.

Pour the egg and lemon mix into the pot, stirring continuously to prevent curdling.

Top with the brown rice crisps and green onions, and season with salt and pepper to taste for this delicious avgolemono soup.

A great Greek dish to serve alongside avgolemono soup? Try our chicken souvlaki.

Greek Avgolemono Soup Recipe

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• Author: Dr. Josh Axe
• Total Time: 45 minutes
• Yield: 5
• Diet: Gluten Free

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Mediterranean diet soups are full of fruits, veggies and flavor. This Avgolemono Soup Recipe is one of my favorite classic Greek soups.

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Ingredients

• 4–5 cups water
• 1 scoop powder made from bone broth (unflavored)
• ½ cup sprouted brown rice
• 4 eggs + 2 egg yolks
• juice of 1 lemon
• 1 tablespoon unsalted butter
• ½ tablespoon paprika
• salt and pepper to taste

Toppings:

• organic brown rice crisps
• chopped green onions

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Instructions

1. Bring rice and broth mixture to a boil, stir until ingredients marry and reduce heat and simmer for 35–40 minutes, covered.
2. Whisk eggs and lemon juice gently until well-combined.
3. Pour into the pot, stirring continuously to prevent curdling.
4. Top with brown rice crisps and green onions, and season with salt and pepper to taste.

Notes

• You can add chicken to make a traditional avgolemono soup.
• This recipe is vegetarian-friendly but does contain bone broth. To make it vegan-friendly, you can opt for a plant protein powder instead.
• Toppings are optional and can be customized to your tastes.

• Prep Time: 5 min
• Cook Time: 40 min
• Category: Soups
• Method: Stovetop
• Cuisine: Greek

Nutrition

• Serving Size: 316g
• Calories: 185
• Sugar: 0.8g
• Sodium: 95mg
• Fat: 8.7g
• Saturated Fat: 3.4g
• Unsaturated Fat: 5.2g
• Trans Fat: 0.1g
• Carbohydrates: 16.9g
• Fiber: 1g
• Protein: 9.6g
• Cholesterol: 211mg

Keywords: avgolemono soup recipe, greek avgolemono soup, traditional avgolemono soup, avgolemono soup vegetarian,

The post Homemade Greek Avgolemono Soup Recipe appeared first on Dr. Axe.

By using my Basil Pesto recipe, you can make an extremely flavorful chicken dish with almost no effort. In fact, this meal requires just four ingredients: how’s that for simple? Ready to whip this up?

Let’s start by pre-heating the oven to 325 F and uncorking a bottle of dry white wine. Cooking wine would work too, but you’ll get more flavor from a drinking-quality wine. Plus, then you can enjoy a glass with dinner!

Next, heat butter or coconut oil, which is loaded with benefits, in an all-metal or oven-proof skillet over medium-high heat. This is important because this pan will go in the oven later. But for now, let’s focus on the stove.

Add the chicken breasts to the pan, sprinkle with a little salt and pepper, then sear each side for 3 to 4 minutes, until the chicken gets a little color.

Once the chicken is browned, remove the pan from heat and cover each chicken breast with pesto. Don’t be stingy; that pesto is going to infuse the chicken with loads of flavor.

Now, pour the white wine over the chicken and cover the pan with foil. This will allow the breasts to cook and stay juicy without drying out. Slide the pan in the oven and bake for about 30 minutes, or until the internal temperature reaches 165 F. Let the chicken cool off for 5 minutes before serving.

That’s all there is to this Quick & Easy Pesto Chicken! The possibilities with this chicken are endless. You could add a little mozzarella cheese on top, garnish with fresh basil and serve with pasta. You could slice the chicken and add to a salad or serve with your favorite veggie side, such as my Roasted Cauliflower with Chili Lime Butter Recipe. No matter how you serve it, this Quick & Easy Pesto Chicken is going to be a favorite.

Easy Pesto Chicken Recipe

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• Author: Dr
• Total Time: 40 minutes
• Yield: 4
• Diet: Gluten Free

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By using my Basil Pesto, you can make an extremely flavorful chicken dish with almost no effort. In fact, this meal requires just four ingredients: How’s that for simple? Ready to whip this up?

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Ingredients

• 4 boneless, skinless chicken breasts
• 1 tablespoon grass-fed butter or coconut oil
• 2 cups dry white wine
• 1 Basil Pesto Recipe

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Instructions

1. Heat the oven to 325 F. Uncork a bottle of dry white wine.
2. Heat the butter or oil in a 10-inch, nonreactive, all-metal skillet over medium-high heat. Add the chicken breasts and sear for 3–4 minutes on each side.
3. Remove the skillet from heat and top each chicken breast with the pesto. Pour the white wine in the bottom of the skillet. Cover with foil and bake in the oven for about 30 minutes, or until the internal temperature of the chicken is 165 F.
4. Allow the chicken to rest for 5 minutes before serving.

Notes

The possibilities with this chicken are endless. You could add a little mozzarella cheese on top, garnish with fresh basil and serve with pasta. You could slice the chicken and add to a salad or serve with your favorite veggie side,

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Main Dishes
• Method: Baking
• Cuisine: Italian

Nutrition

• Serving Size: 1 breast
• Calories: 582
• Sugar: 1.5g
• Fat: 28.9g
• Saturated Fat: 6.5g
• Unsaturated Fat: 18.6g
• Trans Fat: 0.2g
• Carbohydrates: 2.5g
• Fiber: 0.3g
• Protein: 75.9g
• Cholesterol: 245mg

Keywords: pesto chicken recipe, pesto baked chicken

The post Quick & Easy Pesto Chicken Recipe appeared first on Dr. Axe.

It’s made with two types of cheeses, feta crumbles (feta is one of the healthiest cheeses) and Pecorino Romano, decidedly not plain ole American cheese. It’s also super creamy thanks to the addition of benefit-rich avocado. And it gets an extra protein boost from the chicken tenders — try my Turkey Bacon-Crusted Chicken Tenders for that ingredient.

In fact, no rival grilled cheese will pack as much of a macronutrient punch, with each serving providing 29 grams of healthy fats, 28 grams of protein and 36 grams of energizing carbs.

When you need a lunch or dinner that’s simple to make, tastes amazing and the entire family will love, this avocado grilled cheese is it!

In a high-powered blender, mix avocados, garlic and lemon juice, and purée till smooth. This creamy spread is going to infuse your avocado grilled cheese with a ton of flavor.

Next, melt butter in a pan and add the bread slices, gluten-free or sprouted wheat berry. On one side, top the bread with the shredded chicken and feta cheese. On the other bread, add the Pecorino Romano cheese and fresh tomato slices.

This avocado grilled cheese looks great already, but it’s about to be even better …

When the bread slices are golden brown on the bottom, about 3–5 minutes, remove the sandwich halves and place them on a plate. Choose a side and spread the avocado mixture all over it. Delicious!

Then, move quickly and carefully and bring the sandwich halves together to avoid spilling (although don’t let that yummy filling go to waste!).

This avocado grilled cheese is great for a simple dinner — just pair with a side salad. You can even omit the chicken if you don’t have any on hand or want to keep this vegetarian, or even replace the chicken with turkey bacon.

Once you try this avocado grilled cheese, you’ll never go back!

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Avocado Grilled Cheese Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 4
• Diet: Gluten Free

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Grilled cheeses are pretty darn awesome. But I’m not talking about the processed yellow cheese sandwiches of your youth. This Avocado Grilled Cheese is a totally delicious, grown-up version.

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Ingredients

• 2 ripe avocados
• 2 garlic cloves, smashed and peeled
• 1 teaspoon lemon juice
• ⅓ cup feta cheese crumbles
• 6 chicken tenders, cooked and shredded
• 3 ounces shaved Pecorino Romano
• 1 medium tomato, sliced
• 4 slices gluten-free or sprouted wheat berry bread
• 1 tablespoon butter

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Instructions

1. Heat a large skillet over medium heat.
2. In a mixing bowl add avocados, garlic and lemon juice, mixing until well combined.
3. Add butter to skillet and once melted, add bread.
4. Build sandwich in skillet: on one side add feta cheese and chicken, on other side, add shaved pecorino and tomatoes.
5. Remove each sandwich half to a plate after 3–5 minutes, once bread is golden brown on bottom.
6. Place avocado spread on one side of grilled cheese. Carefully and quickly bring two sandwich halves together to form your grilled cheese.

Notes

This avocado grilled cheese is great for a simple dinner — just pair with a side salad. You can even omit the chicken if you don’t have any on hand or want to keep this vegetarian, or even replace the chicken with turkey bacon.

• Prep Time: 5 min
• Cook Time: 5 min
• Category: Lunches, Main Dishes
• Method: Sau
• Cuisine: American

Nutrition

• Serving Size: 1 sandwich
• Calories: 510
• Sugar: 2.2g
• Sodium: 728mg
• Fat: 29.5g
• Saturated Fat: 10.3g
• Unsaturated Fat: 16.5g
• Trans Fat: 0.1g
• Carbohydrates: 36.4g
• Fiber: 9.9g
• Protein: 28.6g
• Cholesterol: 77mg

Keywords: avocado grilled cheese recipe, grilled cheese with avocado