Posts tagged ‘Whole Foods’

September 6, 2011

Delicious Healthy Veggie Chicken Stock

Prep/Cook Time: 2 Hrs                                                                        

Servings: 6-8

INGREDIENTS: Always use organic when possible.

  • 1 Whole Free Range Chicken
  • 1-2 Large Onions (rough cut)
  • 4 Celery Stalks (rough cut)
  • 4 Large Carrots (rough cut)
  • 1 Red Bell Pepper (rough cut)
  • 1 Green Bell Pepper (rough cut)
  • 4-6 Large Garlic Cloves (pressed)
  • Fresh or dried Basil (to taste)
  • Fresh or dried Parsley (to taste)
  • Sea Salt (to taste, about a Tbsp)
  • Water


  1. Prep all of your vegetables.  Rough cutting them is fine as long as they can fit in your stockpot.
  2. In a large stockpot, add in all the above ingredients and fill about ¾ of the way with water. (If you fill it to the top it can boil over.  You can always add more water at the end)
  3. Bring to a boil, cover and let simmer for about an hour and a half.
  4. Remove the chicken and all the vegetables.
  5. Skim the fat and strain the rest of the stock so you are left with a clear broth.

Variations: Use the vegetables only or use beef with the bone in for beef stock.  Can be divided and frozen for future use.  Great for all of your recipes that call for stock.

You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Chicken (or animal) soup stocks as a whole: The nutrient density of homemade soup stocks come from the quality of the chicken (or beef) and the bones.  Make sure to choose organic, free-range animals that are fed their natural diet.  This will assure healthy, nourish-filled stocks that include above average nutrients such as: calcium, magnesium, collagen, glycine, gelatin, phosphorous, silicon and many trace minerals.  This improves your immune function, energy and bone density.  It also aids in digestion and gut health and helps to, not only deliver, but also utilize important nutrients that your body needs.  Broths are especially helpful for satisfying your body’s many cravings and are a superior way for people with fatigue, thyroid or adrenal problems to absorb minerals and regain strengthening energy.

April 18, 2011

Real Whole Grains = {Lean}Body | {Lucid}Mind | {Live}Energy

Grains have been the staple food in continents around the world since early civilization. They were a vital source of whole nutrition that delivered vitamins, minerals, enzymes and fiber while providing the body with sustainable energy that was steady and productive.

Staple grains around the world:
Brown Rice
Buckwheat (or Kasha)
Whole Groats (or Oats)
Rolled Oats (or Oatmeal)
Barley (Pearled or Hulled)
Polenta (Cornmeal)
Rye Berry
Wheat Berry
Wild Rice

How to buy it:
Organic whole grains can be found in your local Whole Foods, health food store or natural food co-ops in the bulk bins.  They can also be found in pre-packaged form.  Whole grains go a long way in nutrition and value for money.

Cooking tips:
Before cooking your grains make sure to rinse them well and soak them for one to eight hours. This will help digestibility and eliminate phytic acid.

I found an informative article about phytic acid here at the The Nourishing Gourmet blog by Kim Harris.

The basic rule of thumb I use is 1:2 or 1 cup of grains to 2 cups liquid. Some heartier grains need more liquid. Contact me to receive a free downloadable cooking chart of grains.

Cooked grains keep well so it is time efficient to cook a bunch to last a few days. They can be prepared in a variety of ways from breakfast to main meals to desserts (Check out my recipes pages) and are ideal for adding value to your meals.

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