Aloha homies, I’m really excited today, I got to share an article on Real Foodies of my top 1o most affordable super foods. If you’ve ever checked out the super foods section at your local health food store you’ll know many of those rare earth delicacies don’t come cheap. But fear not, even if you don’t have elk antler velvet in the budget there are plenty of affordable, amazing super foods that have just as many superpowers.
Is pulled pork a superfood? Well I sorta think so, it sure gives you heaps of protein and energy. I’d never made it until a few weeks ago, we had a housewarming party and I made these pulled pork lettuce wraps and they were a hit. So I made them again and I wanted to share with you guys, I do realize my posts have been pretty ‘meaty’ lately…I hope you don’t mind. I will bring a little more balance to the table very soon, paleo brownie bites anyone? The pulled pork recipe comes from momofuku, slightly altered and the homemade bbq sauce is my own creation. We also made little gluten-free pizzas with the leftovers and they were superb with a nice glass of red wine. There’s something really therapeutic about shredding pork, I just can’t put my finger on it. P.S. The balance of easiness to deliciousness with this just topples, its SO easy and you could totally do without the BBQ sauce for an even easier take, but seriously would you want to?
Rub down your pork butt with the salt and sugar, let it sit 6hrs or overnight.
When your ready to cook it, brush off excess salt and sugar, preheat oven to 300F and let the pork cook for about 6 hrs. or until it's tender and pull able.
Turn oven up to 500F, remove the pork and sprinkle with ¼ C additional sugar for a crunchy caramelized crust. Return to oven for 10 minutes
Using 2 forks just tear in to that bad boy, rip it all up, smother it in BBQ sauce and plunk it into a crunchy lettuce leaf.
To make the BBQ sauce: Add fat, onion and garlic to a hot skillet and cook until slightly browned.
Add the rest of the ingredients and simmer for 10 minutes. For a really smooth BBQ, you could blend it all up with a touch of stock or water. This makes about 1 C worth of sauce for smothering on your pulled pork.
Chipotle chicken soup for the soul, remember those books, minus the chipotle? The ones filled with cheesy stories about miraculous happenings like little Timmy’s dog saving his Aunt Wendy from driving off a cliff. I loved those books when I was younger, they were such a source of hope in this crazy world. When cynicism seizes my heartstrings nowadays, I read FML (they’re much more realistic) and I make actual chicken soup (much healthier). Though I do still like a good sappy story every now and again…I should just follow in my mothers footsteps and watch youtube videos of rescue dogs (Fiona‘s story is my favourite) when I need a good sob fest. Anyways…enough with my non-gourmand coping methods, lets get on to this spicy chipotle chicken soup with crispy pumpkin seeds and aged cheddar. It’s been pouring rain here in the Koots, it’s that time of year where my head is literally in the clouds and all I can do is eat soup and read and try and do yoga with a little baby scurrying all over the place.
Every week I roast a chicken and make stock, since there’s only 2 of us we usually get a good amount of leftover meat to add to make a nice soup with. Homemade chicken stock is dead simple and so good for your health, it’s loaded with natural gelatine and minerals and really does comfort ones soul. You can add all sorts of vegetable scraps, herbs and spices to your stock or you can just cover the bones with water and let it simmer for 12-24hrs. It’s really only as complex as you want it to be. Chicken Soup has been called Jewish penicillin, and for good reason, it keeps your immune system super strong. The money saved by roasting a chicken and making your own stock is paramount, not to mention most commercial chicken broth has added MSG, sadly even the organic ones. Just another reason why making your own stock has endless benefits. Adding other goodness like chiles, garlic and squash makes this chicken soup all the more nourishing and mightily delicious.
3 C leftover roast chicken or cooked chicken breast, cut into chunks
1 Tbs cooking fat of choice (I used bacon fat)
1 onion, finely chopped
1 clove garlic, finely chopped
1 red bell pepper, chopped
1 green pepper, chopped
2 carrots, chopped
1 delicata squash,seeds removed and cut into small chunks
2 tsp adobo sauce (sauce from the canned chipotles)
1-2 whole chipotle pepper, finely chopped (depending on how spicy you like it)
1 tsp sea salt, to taste
1 tsp smoked paprika
2 tsp worcestire sauce
1 Tbs molasses or honey
½ C pumpkin seeds
½ C aged cheddar, grated
a handful chopped cilantro (for garnish)
1 jalapeño, sliced for garnish
Instructions
Heat a skillet or frying pan, add you choice of fat or oil and the onion and garlic, all them to cook until garlic starts to brown.
Add peppers, squash and carrots and turn heat to high, cook for a few minutes just to give everything a bit of colour. Add to the stock.
Heat stock with added vegetables, add in the chicken, adobo sauce, chipotle, smoked paprika, worcestire, molasses and salt to taste. Simmer on low for 30 minutes.
Heat frying pan or on a tray in your oven gently roast the pumpkin seeds, they only take a few minutes to start turning golden.
Serve bowls of soup with a sprinkle of roasted pumpkin seeds, cilantro, sliced jalapeño and some aged cheddar.
Lets be real, I like curry any time of year, but there is something extra grand about a rich, full bodied Thai curry when the snappy weather starts to hit. Especially one with juicy ginger infused meatballs and creamy coconut chile lemongrass gravy. Dull cloudy days call for meals like these, with some pillowy jasmine rice, or if your weird like us, leftover Thanksgiving mashed potatoes. Unfortunately there was no turkey on the thanksgiving scene, since 2 people and a baby hardly qualifies for turkey feasting, a humble roast chicken gladly took its place. Though I suppose the real Canadian Thanksgiving is today, so technically we celebrate all that we are grateful for with this divine Red Thai Meatball Curry, and I tell you, it is worthy! Um, and guess what, on a side note, I built a table, yes the one beneath this meatball wonder meal. The only other thing I’ve ever built was a birdhouse, when I was 10. I think I may just have a new obsession, the chop saw, the gratification of slicing doesn’t end at vegetables, oh no, wood is just as fun. Building things is my new favourite fall activity, It’s surprisingly gratifying. Plans for a boot rack, bedside table and bookshelves are officially in the works.
7 Remedies For the Autumn Blues
Tea- drink tea, under a tree and watch the leaves fall to the ground on their way to becoming fertile soil for the oxygen giant to continue growing.
Snuggles- Find your lover, friend, child, cat or dog and cozy up under a warm blanket. There’s nothing like a good cuddle for boosting oxytocin (the love hormone) and making you feel a zillion times better.
Have a piece of pie- Welcome to pie season, where the apples and pumpkins almost seem to bake themselves. Even if you don’t normally make pie, try! This paleo pumpkin cheesecake looks epic!! (even though it’s not pie…)
Soak up the sun- Even though it’s a little more chilly out, it’s still important to get outside and absorb as much sunshine vitamin as you can. This is the time of year when our Vit.D banks are starting to dwindle, with shorter days and less skin exposed it might be a good idea to start supplementing.
Reflect- Autumn is a great time for reflection, look back on the last year and jot down what your grateful for, ways you want to improve, favourite moments from the last year. Don’t be critical of yourself, instead shift into a positive place where you can see that everything happened for a reason (even if you don’t know it yet).
Listen to the tunes you forgot about all summer- Or try an awesome playlist on songza, spine tingling piano serenades, celestial love, so many good ones.
Make some comforting curry and infuse your house with good smells!
Lately I’ve been thinking a lot about Immune health. All this talk of the next pandemic gives me the heeby jeebies and I hate to think of the suffering occurring in West Africa right now. It’s hard not to think of the possibility of Ebola spreading, and what our action plan will be. For now, my focus is keeping a super strong immune system with the help of herbs, probiotics, and an all around healthy lifestyle. The most important aspect of health is to not let fear pervade. The fear paradigm that rules this planet is serving no one. Switch it around, watch those thoughts of fear and disregard them, we weren’t put on this planet to live in perpetual worry. Not to say we shouldn’t prepare for certain possibilities, that’s where taking your health into your own hands comes into play. Having full responsibility for your temple is empowering, only you can heal and strengthen yourself.
“The process of self-healing is the privilege of every being. Self-healing is not a miracle, nor is self-healing a dramatization of the personality as though you could do something superior. Self-healing is a genuine process of the relationship between the physical and the infinite power of the soul.” -Yogi Bhajan
There are so many amazingly powerful natural substances which can initiate deep healing from within. Turmeric is one of the most researched healing plants out there. With over 7000 scientific studies backing up turmerics medicinal qualities, this is a medicine you want to have on hand. Comparable to 14 common prescription drugs in it’s effectiveness in treating everything from depression, high blood pressure, diabetes and general inflammation just to name a few. Lucky for us organic Turmeric is super affordable, doesn’t really taste like anything and there are a multitude of ways to incorporate it into your daily routine.
5 Ways to Use Turmeric Everyday
1. Cook with it- Turmeric is a traditional ingredient used in Indian curries and rice dishes, but you don’t have to limit it’s uses to just Indian food. Try adding Turmeric to bone broth, soups, teas, and eggs.
2. Mix it in with honey for adding to teas or hot lemon water.
3. Add some Turmeric to your favourite salad dressings.
4.As an addition to smoothies, don’t worry it doesn’t taste like much.
5. Make Golden Turmeric Tea and enjoy a cup before bed for a restful sleep.
Not only is Turmeric a great overall tonic for the Immune System, it’s active component curcumin has also been shown to protect against radiation induced damage, protect against heavy metal toxicity, prevent and reduce Alzheimer’s disease, destroying drug-resistant cancer These are all peer reviewed scientific studies with irrefutable evidence supporting the previous statements, and that’s just the tip of the iceberg. When we’re educated about the incredible medicinal properties of natural substances there’s no reason to fear. Taking control of your health is all about adding in good stuff. So sprinkle some of this yellow magic on your food and feel good, you deserve it.
Golden Turmeric Milk is a traditional elixir from the ancient system of Ayurveda. Yogis and Ayurvedic practitioners throughout the ages have recommended this drink to their patients for increased immunity and to help inflammation. There are many variations of Golden Milk, many use almond oil, I like using coconut oil instead and adding some additional warming spices, for flavour and the added health benefits.
Even squash haters like roast squash, especially of the delicata and acorn varieties. When these beauties are in season I like to occupy my entire oven with their sliced presence, roast until their skin bursts golden and adorn every meal with a touch of fall.
Just go ahead and drool all over the computer…it’s okay, really. The star of the show here is the tahini lemon sauce, creamy smooth sesame tahini is such a versatile ingredient. This sauce is not only great on salads and vegetables but also really nice with grilled chicken or white fish, as a dipping sauce for roasted potatoes and yam fries, added to vegetable soups or just smothered on a chunk of sourdough. Make a big batch and save moola on pre made salad dressings, seriously if you are into having a lower grocery bill then you need to start making your own dressings and sauces. The pre made stuff is not only expensive but usually loaded with additives, preservatives and unhealthy oil like canola and soy (yes, even the organic ones!).
Tahini is a power food, it’s higher in protein than most nuts and packed with important minerals like calcium, magnesium, potassium (potassi-yum!) and iron. Seeds are a lot easier to digest than nuts, you don’t have to soak them forever to make them more absorbable which is a huge timesaver. Sesame is one of the most nutrient rich seeds you could eat. I sprinkled some black sesame seeds on the salad, which are really high in iron AND they look cool, right?
Roasted Squash Salad with Lemony Tahini Sauce + Feta
Author: Chantelle
Prep time:
Cook time:
Total time:
Serves: 4
You can easily double or triple the recipe and keep a jar of this sauce on hand in the fridge. It lasts about a month. Use whatever fresh local veggies are on hand, this is just what I had available.
Ingredients
1 acorn squash, cut into ½ inch slices
1 delicata squash, cut into ½ inch slices
1 beet, cut into ½ inch slices
a few radishes, sliced
a handful of cherry tomatoes
small chunk of feta
a few handfuls of local greens- lettuces,kale,arugula- you name it!
2 Tbs. Tahini
1 whole lemon, juiced, seeds removed
2 Tbs olive oil
2 garlic cloves
1 Tbs honey
1 tsp worcester sauce or 1 anchovy filet
½ tsp sea salt
generous amount of fresh cracked pepper
Instructions
Preheat oven to 400F
Lay out the squash and beets on a roasting tray and drizzle with a bit of olive oil and a sprinkle of sea salt. Bake for 45 min. turning halfway through.
In a blender or food processor, add the tahini, lemon, garlic,honey,worcester, salt and pepper and blend until smooth and creamy.
Assemble the greens on a large plate or in a large mixing bowl, top with your veggies, roasted squash, beet,crumbled feta and a generous amount of tahini sauce.
Hey I'm Chantelle, my alter ego would be a mermaid if I wasn't such a terrible swimmer. I love writing authentically and cooking in my pyjamas. My favourite pastimes include eating avocados, travelling the world and hanging out with a toddler.
