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Tag: healthy fats

Bone Broths Support Your Bones And Teeth

You may have heard me talk about (or seen the crock pot in the kitchen with) bone broths, also called continuous soup, or perpetual soup.

 

This is basically a chicken frame (bones n bits) covered in water and slow roasted in a crock pot.  I cook mine for a minimum of four days. You could certainly create a lovely and nourishing stock by cooking your bird for 24 hours.  There are a whole host of reasons why this is good for you to drink especially here in the Pacific Northwest in the winter.

According to traditional Chinese medicine, bone broth nourishes our kidneys and adrenal glands, which can become depleted when stressed. It also supports your chi and builds blood.
The minerals released from the long slow cooking process support healthy teeth, bones and skin. Just be sure to add a tablespoon of apple cider vinegar – thanks to my acupuncturist Danielle Melanson for this tip. The acid facilitates the extraction of minerals and nutrients from the bones into the soup. Add two tablespoons of vinegar per quart of water (for about 2 pounds of bones).
I make a batch of broth about once a week then sip on it, or use it to cook rice, steam veggies (save the broth and drink it – in the south this is called “pot liquor”) or start a pot of soup. Toss in some leftover chicken and veggies, maybe a little rice or quinoa, and you have a fast healthy dinner.
What are your favorite winter warming foods?

 

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She enjoys eating, talking about, and sharing good food. The above information is intended to spark your interest in new food. Please see your medical professional for specific dietary advice.

8 Fat Free Foods You Should Avoid

If you are trying to loose weight you may think that fat free foods are “healthier” and will aid in weight loss. Not according to the latest research. This article from Women’s Day suggests fat free foods are often loaded with chemicals and may cause sugar cravings and weight gain. When fat is removed from foods something must be added to give the foods a nice flavor and texture, usually sugar, salt and in the case of fat free chips fat-mimicking chemicals that can cause intestinal cramps, gas and diarrhea. Yuck.

I suggest you avoid the fat free versions of the following: salad dressing, peanut butter, dairy (milk, yogurt, ice cream), packaged cookies and chips and frozen meals.

Let’s look at salad dressings. Researchers from Purdue University found that while fat-free dressings are lower in calories than fat-based dressings, they block absorption of fruits’ and veggies’ nutrients, while dressings made with monounsaturated fats (from olive oil for instance) boosted the absorption of the veggies’ nutrients.

To make a quick and easy dressing at home whip together one crushed garlic clove, a few tablespoons of olive oil, one tablespoon of vinegar or lemon juice, a teaspoon of dijon mustard, salt and pepper and a small handful of fresh herbs (I am a fan of thyme).

 

When shopping for nut butters, look for natural versions with no added sugar.

I like this raw almond butter from Trader Joe’s. The ingredient list – almonds.

How about fat free dairy? Again fat helps your body absorb nutrients and by taking out the fat something has to be added to keep the creamy consistency, usually sugars and stabilizers. I like full fat Greek yogurt because it is high in protein and low in sugar.

When it comes to snack foods like cookies, chips, frozen meals you are better off avoiding them altogether. If you are hit with a cookie craving look for ones with the least amount of ingredients (and you should be able to pronounce them). You will feel more satisfied with one or two cookies made from real ingredients than the dry tasteless fat free versions. When it comes to chips again look for a short ingredient list – corn and salt – and portion the amount you plan on eating in a bowl instead of snacking straight from the bag. Frozen meals can be useful in a pinch however they are loaded with salt. You are much better off preparing a large batch of food on the weekends and freezing individual serving sizes for later in the week. I do this with brown rice, beans, soups, meats, etc…

What are your favorite healthy eating tips?

Chocolate Date Brownies

Looking for a sweet treat for Valentine’s Day? Try these “healthy” brownies and let me know what you think. The eggs and garbanzos provide protein and agave has a lower glycemic index than refined white sugar.

  • 1 ¼ cups pitted dates, chopped
  • 9 tablespoons cocoa powder
  • ¼ cup coconut oil
  • ½ cup raw agave
  • One can of garbanzo beans (2 cups)
  • 4 eggs
  • ½ tsp baking powder
  • 1 tsp cinnamon

Preheat oven to 350.

Measure dates in a glass measuring cup and pour in hot water to the 1 ½ cup line. Then let sit for 10 minutes.

Pour off ¼ cup of liquid and process the rest in a food processor.

Put the date paste in a bowl and add cocoa, oil and agave and mix.

Combine the beans and eggs in a food processor and blend until smooth.

Add the beans to the dates. Add the baking powder and cinnamon and mix. Pour into a 9 in round or square greased pan and bake for 45 min. Cool for 15 minutes, then slice and serve.

The consistency is close to flourless chocolate torte and unless you announce that these have no refined sugar or gluten I bet no one will notice that it is a “healthy” dessert.

Adapted from “The Healthiest Meals on Earth”