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Warming Broth for a Cold

January 23, 2025 by towers

When you’re feeling down with a cold, the last thing you may want to do is cook!  Well, if you keep a few ingredients on hand you can make this nourishing, soothing broth in a few minutes.  If you have chicken, beef, or vegetable broth you can use that instead of water.  This broth will keep you warm and hydrated.  Have a few cups a day.  It will help drain away the mucus from the cold.

Serves 1

1 cup boiling water or broth from meat or vegetables

1 rounded tsp. Miso Master Chick Pea Miso (organic and unpastuerized)

2 Tbsp. cultured vegetables (I prefer a carrot/cabbage/ginger mixture)

a pinch or two of cayenne (optional but very helpful for warming effect)

 

Place the miso in a mug.  Add about a 1/4 of the water and use a fork to press and dissolve the miso.  Add the rest of the water, cayenne and vegetables.  Stir and serve immediately.

Filed Under: Monica's Recipes Tagged With: broth for a cold, miso broth

Oatmeal is Back

January 21, 2025 by towers

Now a days, it is easy to find organic, gluten-free, sprouted rolled oats.  The sprouting makes the oats more nutritious and easier to digest.  The brand we have here is One Degree Organic Foods.

On colder winter days, oatmeal is great!  It has been dismissed because many people are avoiding carbs but if you make oatmeal the way I suggest here, it is a safe and delicious carb to include.  The amount of oats in a serving in this recipe is only 1/4 cup which is about 17 grams of carbs (half the amount suggested on the package).  And half an apple adds another 7 to 10 grams.  The average person does not need to be concerned about eating this amount of carbohydrate at a meal.  Also, cooking at a low temperature with for longer with more water results in a creamier oatmeal–much more appetizing to me than the heartier version most people are used to.  No need to sweeten–the apple and coconut milk do the job!

Serves 2

1/2 cup organic, gluten-free rolled oats (I prefer the sprouted brand)

1 and 1/2 cups water

1/4 tsp. sea salt

1 apple, peeled, cored and chopped into small chunks

1/2 tsp cinnamon

2 Tbsp. organic classic (full fat) coconut milk

Bring water to a boil with the salt in a sauce pan.  Add oats and apple and reduce heat to low so that the mixture just simmers.  Cover with a lid but leave it open a crack.  Simmer for at least 30 minutes giving an occasional stir and adding more water to keep the consistency batter-like.  Before serving add the cinnamon and coconut milk.  Enjoy while hot!

 

Filed Under: Monica's Recipes

Ginger Punch with a Kick

December 9, 2024 by towers

This refreshing drink is a beautiful red–perfect for a holiday punch and well worth the effort.  Gathering the herbs is a prerequisite step but we encourage people to have these beneficial dried herbs on hand and ordering from Frontier Coop  makes this easy and likely less expensive than buying tea bags.  Many of the herbs I use the most I order from them–they are available organically grown and in bulk if you want to order a whole pound.

I posted a “mocktail” recipe recently which I have changed to incorporate some more health-promoting herbs perfect for winter immune system support–the hibiscus is good circulatory support and makes the punch red.  Also, I changed the way to make the ginger extract.  Try this out–the blender extract method used here is quicker and tastes stronger.  The ginger gives this drink a “kick”–really warms the tummy kind of like alcohol!  You may want to dilute it if the ginger is too strong for you.

Serves 4

Make the tea first:

1 Tbsp. dried hibiscus flowers (available in bulk section of health food stores, or Frontier Coop website–I get a 1 pound bag)

1 Tbsp. dried holy basil leaves (known as tulsi tea also, available at health food stores, or Frontier Coop website–I grow and dry my own)

1 tsp. licorice root (optional)

1 Tbsp. dried lemon balm

Place herbs in a glass quart mason jar with a spoon to prevent the jar from cracking when you add the boiling water.  Add 1 and 1/4 cups of boiling water for the concentrated tea if you are using selter water in the recipe below or 4 cups of boiling water if you are not using seltzer water.  Cap the jar and let steep until cool.  Strain and discard the herbs.

 

Now make the mocktail:

1 piece of fresh organic ginger root, about 1″ diameter and 3″ long

1 cup of hibiscus tea blend (see recipe above)

Juice of 1 lemon

1 Tbsp. organic apple cider vinegar

2 Tbsp. maple syrup or more to taste or some monk fruit extract to add sweetness to your taste

3 additional cups of hibiscus tea blend or plain seltzer water if you prefer a carbonated drink (If you choose the seltzer water be sure to make the tea for extracting the ginger concentrated by using less water to make the tea.)

 

Slice the ginger into thin rounds after washing the root.  Place in a blender container.  Add 1 cup of the tea blend.  Blend very well.  Strain and discard the ginger pulp after squeezing the last of the extract out of it.  Pour the ginger juice into a pitcher or glass jar.  Add the rest of the ingredients.  Taste and correct sweetness or dilute more if desired.  If you used seltzer water, serve cold immediately with lemon slices (optional).  If you didn’t use seltzer water, the drink will keep in the fridge for a few days and you may want to warm the drink slightly on low heat (don’t boil and remove from heat before it simmers) for a greater warming effect–but the ginger is certainly warming all by itself!  Enjoy!

Filed Under: Monica's Recipes Tagged With: ginger hibiscus mocktail

Polenta

November 4, 2024 by towers

You have likely heard of polenta but maybe never tried it.  If you like corn, give it a try!

Polenta is a gluten-free starch that is quite satiating and best served during the cooler seasons when you are wanting a warming food.  Plain polenta can be served alone or with a full meal as the starch.  It is quick to cook AND there are lots of variations that are fun so be sure to experiment using some of the suggestions listed below.

  • Add 1/3 cup of grated pecorino or parmesan cheese to the polenta right after it is cooked.  Serve hot.
  • Add 1 cup chopped mushrooms (shitake is good) and/or frozen corn to cooked polenta.  Cook on a simmer for 10 minutes more.  Add cayenne ot hot sauce to taste for a spicier version.  Serve hot.
  • Make your favorite tomato sauce (optional to add ground beef, venison, or turkey meat) and spoon over each bowl of hot polenta.
  • Make polenta “bread sticks”.  Cook the basic polenta and immediately pour (should be the consistency of thick batter) into a baking pan lined with parchment paper to about 1/2 to 3/4 ” thickness.  Cover and refrigerate for at least 3 hours or overnight.  Once it hardens it will be easy to cut into strips (about 1″ by 4″).  These strips can be “breaded”–melt a Tbsp. of ghee in a baking tray and spread to coat the bottom of the pan.  Place the polenta sticks in the pan and then flip them so that they get coated on both sides.   Optional: sprinkle with grated pecorino or parmesan cheese and bake in a pre-heated 350 degree oven until heated through and slightly browned.  Serve immediately as part of a meal or as an appetizer.

Basic Polenta:

Serves 2

1 cup organic polenta yellow corn meal ( found in health food stores)

3 cups water

1 tsp salt

1 Tbsp. ghee

Put corn meal in a saucepan and add the water and salt.  Stir and begin to heat on medium high while stirring.  Once mixture starts to boil lower heat to low and cover with the lid cracked.  Stir every few minutes so the corn meal does not stick or clump simmering for 15 minutes.  Remove from heat and add ghee.  Stir and serve immediately or follow one of the suggestions listed above.

 

Filed Under: Monica's Recipes, Uncategorized Tagged With: gluten-free starch, polenta

“Mocktail” Drink

October 14, 2024 by towers

We had a “mocktail” at our local farm to table restaurant, River and Rail, and it was very refreshing and delicious! Here is my version.  It can be made with carbonated water or plain water.  You will need to have some ginger tea made ahead of time. You could use a teabag but I like to make this concentrated and from fresh ginger root–for one serving use 2 tsp. grated ginger root simmered in 1/2 cup of water for 15 minutes before straining and cooling.

Serves 1

1/3 cup ginger tea (it should be concentrated as described above)

juice of 1/2 lemon

2 tsp. raw apple cider vinegar

2 tsp. maple syrup or 1 tsp. of maple syrup and monk fruit powder to taste

1 cup water, carbonated or plain

Mix all ingredients in a glass.  If you want it sweeter either add another tsp. of maple syrup or if you want to reduce the sugar content, use 1 tsp of maple syrup and enough monk fruit powder to sweeten to taste.  Add ice if desired.  Serve immediately.

 

 

 

 

 

Filed Under: Monica's Recipes Tagged With: apple cider vinegar drink recipe, ginger drink recipe, mocktail recipe

Superfast Superfood Salad Dressing

October 6, 2024 by towers

Hooked on store-bought bottled salad dressing?  Or are you eating salads with no dressing?  (I hope you are eating a salad every day!) There is a solution and a better option to these two less than desirable choices!

The oils in almost all commercial salad dressings are high in omega-6 fatty acids.  These are pro-inflammatory and saturate the American diet to the point that the healthy ratio of about 1:1 of omega 6 to omega 3 is greater than 20 to 1 for the average American.  Very unhealthy!  This is a compelling reason to stop consuming all vegetable oils so check your ingredient labels on all (not just salad dressing) food products–if you see canola, soy, safflower, sunflower, corn, or cottonseed oils do not buy!  And for goodness sakes, don’t use them for cooking or baking.

Now as for not using any dressing on your salad, this is not only unappetizing in my opinion but counter-productive for absorbing the nutrients in the vegetables in the salad.  The oil will allow your absorption of more nutrients from the vegetables.  So if you are short on time and can’t make a more nuanced dressing such as the honey mustard dressing I posted previously, give this a try.  It is simple, tasty, and made with truly superfood ingredients.  No mixing ahead–just drizzle right on to the salad.

 

For each salad, drizzle in this order:

1 Tbsp. organic extra-virgin olive oil

1 tsp. raw organic apple cider vinegar

1/2 tsp honey

Season with salt and pepper to taste.  If you want to get fancy, season with your favorite dried herbs.

Toss the salad and serve immediately.

Filed Under: Monica's Recipes Tagged With: easy salad dressing, superfood salad dressing

Chicken with Basil

August 30, 2024 by towers

Perfect for the late summer season, this one is very quick to put together if you have a few items in your refrigerator–namely, leftover chicken meat, basil oil (my version of pesto), and some chicken broth.  Follow the links for my recipes for these three items.

This dish can be eaten alone as a protein and vegetable combination for a light meal or with a starch such as rice or noodles for a more filling meal.  A cup of other vegetables would be a nice addition–zucchini, carrot, and green or red sweet pepper or a combination of them.  If you eat cheese, some grated pecorino or parmesan as a garnish would be delicious!

Serves 2:

1 cup chopped yellow onion

1 T ghee

approximately 2 cups chopped chicken meat

1 large tomato, chopped (I skinned and seeded the quartered tomato before chopping.)

3 T basil oil

1/2 cup chicken broth

Salt to taste

Saute onion in melted ghee on a skillet over medium heat for 3-5 minutes and if you are adding any additional vegetables (chop them fine so that they cook quickly), add them so that they cook with the onion.  Stir in chopped tomato,  chicken meat, and chicken broth and heat through for 5 minutes.  Remove from heat and stir in  basil oil.  Salt to taste.  Serve immediately.

Filed Under: Monica's Recipes

Cucumber Salad

July 29, 2024 by towers

It’s cucumber season and a cucumber salad is perfect for the summer heat we’ve been experiencing.  I make this salad when I don’t have any  lettuce growing in the garden–it’s actually a nice change!  If you want to beef it up, add 1/2 cup cooked chick peas or boiled eggs (slice in half and top with 1 tsp of the dressing) or feta cheese.

cucumber salad
Serves 2

1 cucumber, peeled, quartered lengthwise, and chopped in 1/4 inch pieces

1 carrot, grated

1/2 sweet red pepper or 1 tomato, chopped

1/2 cup cultured vegetables such as sauerkraut (I had sauerkraut made from red Chinese cabbage)

miso honey mustard dressing

Mix all ingredients and top with dressing.   The dressing is salty so you may not need to salt the salad.   Serve immediately or the salad will get “soupy”.

 

Filed Under: Monica's Recipes

Millet Grits

June 19, 2024 by towers

This is an update on a recipe I posted years ago.  I have found that adding coconut milk offsets the dry nature of millet very well.  Also, if you have leftover millet that you are re-heating, add some coconut milk instead of water to heat it up.  Millet is a nice summer grain and the coconut milk sweetens it up.  

Many people have never tasted millet and don’t know what they are missing!  It needs to be prepared properly to avoid tasting “dry” so that I do not recommend cooking it as you would brown rice.  Follow these directions and let me know what you think!  To me it’s as good as corn grits but not as heavy on the stomach.  Robert Gray (formulator of  very popular bowel cleansing products) reported that millet is alkaline to the system unlike most of the other grains.  You need a blender that will hold at least 2 cups and a fine strainer for this recipe.

Serves 2-4

1 cup organic whole millet (available at health food stores)

2 cups water

2 Tbsp. butter or ghee

salt and pepper to taste

1/4 coconut milk (optional)

Put the millet in a blender container.  Add about 2 cups of water and blend for at least 2 minutes.  Pour the mixture into a strainer over  the sink letting the milky-white liquid go down the drain.  Keep the millet in the strainer and continue to wash it until the rinse water turns clear.   This process removes strong tasting compounds in the outer portion of the millet grains making them milder tasting and easier to digest.  The mechanical action of the blender also breaks some of the grains up so that once cooked the millet is more like grits.

After the millet is clean, transfer it to a sauce pan and add 2 cups of water.  Bring to a boil and immediately reduce the heat to very low so that it simmers.  Cover with a lid.  Simmer until most of the water is absorbed and the millet tastes soft–about 15-20 minutes.  Add the butter or ghee and salt and pepper to taste.  If desired, add the coconut milk.  Serve as you would grits.

 

 

Filed Under: Monica's Recipes Tagged With: millet grits, millet recipe

Chocolate Cardamom Squares

March 15, 2024 by towers

Chocolate and cardamom–this is an interesting combination!   These squares are gluten-free, dairy-free, and not too sweet—but still very yummy for a snack or light dessert.  If you don’t have the tigernut flour, my favorite GF flour, use almond flour or rice flour.  The chocolate chips are optional.

 

Spread in an 8 X 8 baking dish for about 9 squares

 

1/2 cup tigernut flour, or brown rice or almond flour

1/2 cup dry, finely shredded coconut

1/4 cup ground flax seed

2 Tbsp. arrowroot flour

2 Tbsp. cocoa powder

1 tsp. baking powder

1/4 tsp. salt

1/2 tsp cardamom powder

1/2 cup maple syrup

1 tsp vanilla extract

1 tsp orange extract

2 eggs

1/2 cup chocolate chipsand/ or chopped nuts, optional

 

Mix first 8 dry ingredients in a food processor.  Add maple syrup and the extracts and blend well.  Add eggs and blend well again.  Stir in the chocolate chips if desired.  Spread in a baking dish and bake at 350 F until just baked through–10 15 minutes.  Do not overbake or they will be dry.  As soon as you can smell them pierce with a knife and remove from the oven when the knife comes out clean.

 

Filed Under: Monica's Recipes Tagged With: GF dessert recipe

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Good Nutrition

Warming Broth for a Cold

When you're feeling down with a cold, the last thing you may want to do is cook!  Well, if you keep a few ingredients on hand you can make this nourishing, soothing broth in a few minutes.  If you … [Read More...]

  • Oatmeal is Back
  • Ginger Punch with a Kick
  • Polenta

Children’s Adjustments

Children's chiropractic adjustment at Towers Chiropractic

Children with back pain

Children suffer injuries that lead to misalignments just as adults do. Children generally respond very well and quickly to gentle chiropractic adjustments. A case in point is that of a 5 year-old … [Read More...]

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Towers Family Chiropractic

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Roanoke, VA 24015
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