Regional Health Center Chiropractic Care and Fitness

Mango Salsa

1 mango, peeled, pitted, and cut into 1/4-inch pieces (about 2 cups)

1 small red onion, chopped

1/2 cup packed, fresh cilantro leaves, chopped

1 serrano or jalapeno chile, minced (ribs and seeds removed for less heat, if desired)

1 tablespoon fresh lime juice

Coarse salt

Baked tortilla chips, for serving

In a medium bowl, combine mango, onion, cilantro, chile, and lime juice; season with salt. Store in an airtight container in the refrigerator for up to one night. Serve with tortilla chips.

Grilled Chicken with Cherries

½ cup chicken stock

1 cup fresh cherries, pitted

2 tsp. Balsamic vinegar

1 tsp. blue agave nectar

2 Tbs. butter

2 boneless, skinless chicken breasts

Salt and pepper to taste

In a small saucepan combine chicken stock, cherries, vinegar, and blue agave, and bring to a boil. Reduce heat and simmer until cherries soften, about 5 to 7 minutes. While glaze is simmering, season chicken with salt and pepper, and grill until done. To serve, spoon cherry glaze on place, place chicken breast in the middle and drizzle with more glaze. 1 hour preparation time. Makes 4 servings.

Garden Pasta Salad

Ingredients

2 cups whole-wheat rotini (6 ounces)
1/3 cup reduced-fat mayonnaise
1/3 cup low-fat plain yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon red-wine vinegar or lemon juice
1 clove garlic, minced
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 cup cherry or grape tomatoes, halved
1 cup diced yellow or red bell pepper (1 small)
1 cup grated carrots (2-4 carrots)
1/2 cup chopped scallions (4 scallions)
1/2 cup chopped pitted Kalamata olives
1/3 cup slivered fresh basil

Directions

Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.

Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.

Guidelines and Cook Times for Vegetable Kabobs.

Cut vegetables thick so they will stay on skewers as they cook. Thread one type of vegetable onto each skewer, threading so the cut sides lie flat on the cooking grate to ensure even cooking. Grill skewers, covered with grill lid, over 350° to 400° (medium-high) heat according to the times below. Your goal is to achieve tender, slightly charred vegetables.

Zucchini and squash. Prep: Cut into 3/4-inch rounds; thread onto skewers. Grill time: 7 to 10 minutes on each side or until tender.

Okra. Prep: Remove stems, and thread onto double skewers. Grill time: 6 to 8 minutes on each side or until tender.

Eggplant. Prep: Cut Japanese eggplant into 3/4-inch rounds. Cut Italian eggplant crosswise into quarters; cut into 3/4-inch slices. Thread onto skewers. Grill time: 5 to 6 minutes on each side or until tender.

Bell peppers. Prep: Cut into 1-inch-thick strips; thread skewers. Grill time: 4 to 5 minutes on each side or until tender.

Mushrooms. Prep: Trim stems, and thread onto skewers. Grill time: 3 to 5 minutes on each side or until tender.

Onions. Prep: Cut into wedges, and thread onto skewers. Grill time: 3 or 4 minutes on each side or until lightly charred.

Cherry tomatoes. Prep: Thread onto double skewers. Grill time: 1 to 3 minutes on each side or just until skins begin to split.

Chicken with Sweet and Sour Sauce

8 skinless chicken breasts

1 cup fresh orange juice

1 cup fresh lemon juice

1 cup vinegar

2 Tbs. fresh ginger, peeled and minced

2 Tbs. fresh garlic, peeled and minced

½ tsp. red chili pepper flakes

3 Tbs. extra virgin olive oil

2 cups chicken stock

Trim chicken breasts and pound lightly with small prong side of a meat hammer. Combine remaining ingredients (except olive oil and chicken stock) in a saucepan and bring to a boil. Reduce heat and simmer for several minutes. Allow to cool and stir in olive oil. Marinate the chicken breasts in this mixture for several hours or overnight. Remove from marinade and broil, about 7 minutes per side. Keep warm on a heated platter in the over while making sauce. Place marinade and stock in a saucepan and boil vigorously until sauce is reduced by half. To serve, slice the chicken breasts across the grain, arrange on individual plates and spoon sauce over. 30 minutes preparation time. Makes 8 servings.

Greek Cranberry Salad

5 ounces salad greens (Spring mix is good.)

¾ cup dried cranberries (no sugar added)

¼ cup thinly sliced red onions

1 cup coarsely chopped pecans (leave out)

¼ cup red wine vinegar

¼ cup olive oil

½ cup loosely packed parsley sprigs

2 dashes garlic powder

1 packet Stevia (if desired, for the dressing)

½ tsp. dried oregano

½ tsp. salt

1/8 tsp. pepper

To prepare the dressing pour the red wine vinegar, olive oil, parsley, garlic powder, oregano, salt, and pepper into a blender. Blend well until the ingredients are combined and the parsley is well processed. Toss the greens, nuts, cranberries, onions, with the dressing. Serve immediately. 15 minutes preparation time. Makes 4 servings.

Avocado Lime Salsa

2 large avocados
2 medium tomatoes (seeded and chopped fine)
1 medium red onion (chopped fine)
6 tablespoons fresh lime juice
1 tablespoon extra virgin olive oil
1 1/2 teaspoons sea salt (or to taste)
1 medium jalapeno (seeded and minced - optional)
1 clove fresh garlic
black pepper (to taste)

Halve, pit and peel avacadoes. Chop avocadoes into tiny bits and in a medium mixing bowl stir together with remaining salsa ingredients. Salsa may be made 4 hours ahead and chilled, covered.

BURGERS, BURGERS, BURGERS!

Basic Burger: Shape 1 1/4 pound ground turkey into 4 patties, each 3/4 inch thick. Place patties on grill over medium heat, cook 10 to 12 minutes for medium or until it is done to what you like, turning once.

Greek: Before shaping into patties, mix the following into the ground turkey: 1/4 cup chopped fresh parsley, 1 tsp fresh mint leaves, 1 tsp sea salt, and 1/4 tsp ground black pepper. Grill as above.

Roquefort: Before shaping into patties, mix the following into ground turkey: 1 tablespoon Braggs Amino Acids and 1/2 tsp coursely ground black pepper. Shape mixture into 4 balls. Make indentation in center of each ball, place one-fourth of 2 ounces crumbled Roquefort or blue cheese into each indentaion. Shape mixture around cheese, flatten each into 3/4 inch thick patty. Grill as above.

Teriyaki: Before shaping into patties, mix the following into the ground turkey: 1/4 cup chopped green onions, 2 tablespoons Braggs Amino Acids, 1 tablespoon ground red pepper (less if desired). Grill as above, but during the last 2 minutes of grilling, brush burgers with a mixture of 2 tablespoons apple jelly, 2 teaspoons minced, peeled gingerroot, and 1 teaspoon Braggs Amindo Acids to glaze both sides.

Tex-Mex: Before shaping into patties, mix the following into ground turkey: 2 tablespoons finely chopped onion, 2 tablespoons fresh salsa, 1 tsp sea salt, and 1 tsp chili powder. Grill as above.

Use fresh and organic products when ever possible.

THREE EGG OMELET

3 Egg Omelet

3 organic eggs beaten (we have farm fresh eggs for sale at the clinic!)
1 Tbl. Rice milk
1 Tbl. Organic butter
2 Tbl. Diced onion
1 Tbl. Chopped red sweet pepper
1 Tbl. Peeled, seeded, chopped fresh tomato
1 tsp. Minced garlic
1 tsp. Olive oil
2 Tbl. Broccoli

*All the veggies are optional but give you a great way to clean out the fridge! Melt ½ tablespoon butter in a pan and sauté the veggies until softened and brown. In another pan melt the rest of the butter and cook your eggs

Spaghetti Sauce Recipe

Spaghetti noodles enough for four servings

1 pound ground turkey

28 ounce can organic tomatoes

7 ounce can organic tomato sauce

4 or 5 organic mushrooms (optional)

1/2 cup chopped onion

1 sliced zucchini (optional)

1 carrot sliced in thin sticks (optional)

1 celery stalk sliced in sticks (lengthwise)

1/2 green pepper chopped

1/2 red pepper chopped

Parsley to taste

1/4 teaspoon Rosemary

1/4 teaspoon Oregano

1/4 teaspoon Basil

Cook and rinse spaghetti noodles if not already done. Brown ground turkey, with onions and mushrooms while pasta cooks. Cut up vegetable ingredients. Add herbs and seasoning to your taste. Add tomatoes to ground turkey and simmer 10 minutes. Add the remaining vegetables and simmer 5 to 10 minutes, making sure not to overcook veggies. Serve over spaghetti or your favorite pasta. Serves 3 to 4.

*As a variation to spaghetti, top with shredded organic rice cheese before adding the sauce

White Bean Side Dish

2 cups dried white pea or navy beans, soaked overnight

2 large sprigs of rosemary (fresh stuff is usually near the lettuce and fresh veggies)

12 sage leaves tied together with string

1 1/2 tablespoons fresh minced garlic

1 1/4 teaspoons sea salt (to taste)

Place the soaked, uncooked beans in a large pot and cover with water by 2 inches. Add the rosemary and sage and bring to a boil. Simmer until tender (around 30 minutes). Remove the herbs (and discard) and drain the beans, saving the water.

Add the garlic to the hot beans. mash or partially puree some of the beans, using some of their cooking water, until they acquire a smooth, thick consistency.

Season to taste with sea salt and fresh ground black pepper. Serve topped with a drizzle of extra virgin olive oil, a smal amount of rice vinegar and a little parsley, if desired.

This is a great "flu fighter". Everyone likes warm things in the winter and this recipe adds some great immune boosters!

HAND MADE PIZZA CRUST AND TOPPINGS

Crust:

1 bag Pamela's Wheat Free Bread Mix
1 yeast packet
1/4 cup olive oil
1-1/2 cups warm water
1 can organic pizza sauce

Combine dry mix, yeast packet, oil and water. With a heavy duty standard mixer, mix on medium for 2 minutes. Pour 1/2 dough onto greased pizza pan. Use oil on dough and finger to keep from sticking and spread into a crust shape. Let rise 1 hour, add sauce and tippings and bake in a preheated 375 oven for 25 to 30 minutes. To freeze crusts for later use, don't add the sauce or toppings and only cook for 20 minutes. Let cool and wrap tightly before putting into freezer-Enjoy!

Toppings:

Browned organic turkey sausage
Chicken
Pickles
Onions
Pepperoncini
Mushrooms
Artichoke hears
Dried tomatoes
Feta cheese
Soy cheese
Anything you can think of-be creative!

Squash Stew

1 pound organic ground turkey meat
2 tablespoons virgin olive oil
2 large onions, chopped
4 to 6 cups or organic winter squash, peeled and cubed (Butternut the best)
6 to 8 fresh mild green chilies roasted, peeled, and chopped or 2 - 4 ounce cans of diced mild chilies
3 cloves garlic, chopped
3 ears of organic sweet corn (organic canned will work)
Salt and pepper to taste
Optional: 2 peeled tomatoes chopped

In a large stew pot brown the turkey meat in olive oil with the onions. Add the remaining ingredients and simmer covered over a low heat for 30 to 45 minutes or until the squash is tender.

Serves 4 to 6.

NUTS FOR RELATIVES

1 tablespoon Extra Virgin Olive Oil
2 large, organic eggs
2 tablespoons organic soy sauce
1 teaspoon sea salt
2 cups wheat germ
4 cups of fresh nuts (best with: almonds, cashews, pecans)

Preheat the oven to 275 and lightly grease the baking tray with the olive oil.

Beat together the eggs, soy sauce, and salt in a bowl. Add the nuts and stir until they are thoroughly moistened. Let stand for 5 minutes.

Spread the wheat germ on a large piece of waxed paper. Use a slotted spoon to scoop up the nuts a few at a time, plop them down onto the wheat germ and roll them until they are coaed.

Arrange the nuts on the baking tray in a single layer. Bake for 1 1/4 hours. Cool on the tray, then store in a tightly lidded jar.

Great source of vitamins and good fats!

Chile Squash Soup

2 tablespoons olive oil

3 cups chopped onion

2 teaspoons sea salt

2 teaspoons cumin seeds

1/2 teaspoon cinnamon

4-5 tablespoons fresh, minced garlic

2 Anaheim chiles, minced

2 poblano chiles, minced

2 tablespoons chlie powder

2 cups water

1 medium butternut squash (about 2 lbs.), peeled, seeded and chopped

5 tablespoons fresh squeezed lime juice (to taste)

1 1/2-3 cups cooked pinto beans, rinsed and drained

Heat the oil in a large, deep skillet. Add the onion, 1 teaspoon of the salt, cumin, and cinnamon. Cook over very low heat until the onion is soft (about 10 minutes), stirring frequently.

Stir in the garlic, chiles, and chile powder. Cover, and cook for 5 minutes over medium-low heat, stirring occasionally. Add the water, cover and cook another 15 minutes.

Stir in the squash, the remaining salt and the lime juice. Cover and cook over low heat for 15 minutes longer, or until the squash is perfectly tender but not mushy.

Gently stir in the beans, cover and cook for only about 5 more minutes. Taste to see if it needs more lime juice.

Serve hot, topped with sour lean and some minced cilantro.

Enjoy!

Black Bean Soup

1 lb. dried Black Beans (about 2 cups), rinsed, soaked in 4 quarts water overnight
1lb smoked Turkey leg
2 Bay leaves
5 cups water
1/8 tsp baking soda
1/2 tsp sea salt

4 tblsp olive oil
1 large yellow onion, chopped fine
1 medium sweet potato, chopped into 1/2 inch pieces
1/2 carrot, chopped fine
1 celery rib chopped fine
1/2 tsp salt
4 medium garlic cloves, minced
1 tblsp ground cumin
1 tsp chili powder
2 cups organic chicken stock
1 tblsp molasses
1 red bell pepper, roughly chopped
3 to 4 tblsp fresh squeezed lime
salt

Chopped fresh cilantro
Avacado

Place beans and turkey leg in a 4 quart, thick bottomed pot. Add 5 cups water, bay leaves, salt and baking soda. Bring to a boil, reduce heat to a low simmer. Cover and let cook 1 hour 15 minuts to 1 hour 30 minutes, until beans are tender. Remove bay leaves. Remove turkey leg from the pot. Cut turkey meat away fromt the bone and cut into small, bite-size pieces, set aside.
heat olive oil in a large 8 quart thick-bottomed pot on medium high until the oil is hot, but not smoking. Add the onioins, celery, sweet potato and 1/2 teaspoon of salt. Cook, stirring occasioinally, until lightly browned and softened, about 10-15 minutes. Reduce heat to medium, add the cumin, chili powder, and garlic, cook for an additional 2 minutes, stirring constantly.
Add the beans, their cooking liquid, chicken stock, molasses, and bell pepper. Bring to a boil then reduce heat to a simmer. cook, stirring occasionally, for 20 to 30 minutes.
Remove 4 cups of the soup (about 1/2 of it) to a blender. Puree until smooth and return to the pot of soup. (You may need to puree the soup in smaller portions, depending on the size of your blender. Don't fill the blender more than half way at a time and hold the lid while blending.) Add back the turnkey pieces to the soup. Add 3 tablespoons of lime juice. Adjust seasonings. If on the sweet side, add a bit more lime juice. Salt to taste.

Serve with garnish of cilantro and avacado. Makes 8 cups. Serves 6.

Grilled Turkey with Relish

1 medium tomato, seeded, chopped (about 1 cup)
1/2 cup chopped yellow pepper
2 Tablespoons red wine vinegar
1 jalapeno pepper, seeded, finely chopped
1 pkg (20 oz each) boneless turkey breast tenderloins
1/3 cup fresh lime juice
2 Tablespoons olive oil
1/4 teaspoon ground black pepper

Combine tomatoes, bell peppers, cilantro, vinegar and jalapeno peppers in small bowl; cover. Refrigerate at least 2 hours to allow flavors to blend.

Place turkey in shallow dish while marinating vegetables. Mix in lime juice, oil and black pepper until well blended; pour over turkey. Turn turkey to evenly coat both sides; cover. Refrigerate for 15 minutes or for no more than 2 hours to marinate, turning turkey occasionally. Drain turkey; discard marinade.

Brush grate of outdoor grill with olive oil. Position grill rack 4 to 6 inches from heat source. Preheat grill to medium heat. Grill turkey 25 minutes, or until tenderloins are no longer pink in center and juices run clear (165 degrees F). Cut turkey, across the grain, into thin slices; top with the tomato relish.

Use fresh and organic whenever possible.

What's for breakfast?

Spinach, Tomato and Feta Omelet

1 large egg
3 large egg whites
1 cup fresh spinach, chopped
1/2 tsp dried oregano
1/4 tsp sea salt
1 spray of olive oil
2 small fresh tomatoes, chopped
2 Tbsp feta cheese, crumbled

Combine egg, egg whites, spinach, oregano and salt in a medium bowl; beat until well blended.

Lightly coat a 9-inch stainless steel skillet with cooking spray; heat over medium heat. Pour egg mixture into skillet and spread to cover pan. Cook until bottom is lightly browned and firm, about 5 to 6 minutes. With a large spatula, flip omelet and cook other side until center is set, about 3 minutes more.

Transfer omelet to a platter. Sprinkle tomatoes and cheese on one half; fold over other half to cover. Allow to stand 1 minute; cut in half corsswise and serve with fresh fruit.

Salmon with Lemon, Capers and Rosemary

4 - (6 ounce) Salmon Fillets
1/4 cup extra-virgin olive oil
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 tablespoon minced fresh rosemary leaves
8 lemon slices
1/4 cup lemon juice (fresh)
1/2 cup Marsala Wine (or white wine)
4 teaspoons capers

4 pieces aluminum foil

Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in foil packets.

Place on grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 mintes for a 1-inch thick piece of salmon. Serve in the foil packets. Clean up is easy!

Snacks, Snacks, Snacks!

Hummus
(6 servings)

2 cups canned organic garbanzo geans (chickpeas), or cook from scratch if desired.
1 tsp. cumin
1/4 cup tahini (sesame butter)
1/3 cup lemon juice (fresh squeezed)
2 Tbsp. olive oil or flaxseed oil
2 cloves of garlic, crushed
Paprika, sea salt, and fresh parsley to taste

Drain beans and reserve liquid. Blend beans with remaining ingredients. If mixture seems dry, add some of the reserved liquid slowly to the blender to make a smooth paste. Garnish with a sprinkle of paprika and parsley.

Spread the hummus on rice crackers or rice cakes to make a great snack.

Baked Apples
(2 servings)

Core 2 apples and peel only the top 1/3 skin. Place in baking pan, pour 1/2 cup apple juice over and spinkle with 1/2 tsp. cinnamon. Bake at 350 degrees for 20-30 minutes or until soft and juicy. Use organic apple juice if possible.

Crispy Rice Treats
(24 servings)

1 tsp. cold-pressed sesame oil
1/2 cup brown rice syrup
2 Tbsp. sesame tahini (or other nut butter)
2 tsp. pure vanilla extract
6 cups of a combination of puffed rice, puffed millet, or crispy brown rice
1/2 cup sunflower or pumpkin seeds
1/2 cup currants, chopped dried apples, or dates

In a large pot, heat oil, rice syrup, and tahini; stir until bubbly. Remove from heat and stir in vanilla. Add remaining ingredients, mixing well with a wooden spoon. Spoon mixtures into a 13 x 9 inch pan and press flat. Allow to sit at room temperature until set. Then, cut into squares and store in an airtight container at room temperature.

ALWAYS USE FRESH AND/OR ORGANIC PRODUCTS WHENEVER POSSIBLE! ENJOY!