Cold Cucumber Soup
1 large chilled English cucumber
1 clove garlic, minced
1 green onion, chopped
1 tablespoon chopped fresh red chili pepper (optional)
1 ½ teaspoon salt
1 teaspoon soy sauce
2 teaspoons sugar
4 teaspoons vinegar
5-6 cherry tomatoes, sliced (optional)
1 cup cold water
7-8 ice cubes (1 cup)
1- 2 tablespoons sesame seeds, ground
Directions
1. Cut the cucumber into 3-inch long thin matchsticks/slices and put them into a chilled mixing bowl.
2. Add your garlic, green onion, and red chili pepper (if used).
3. Add the salt, soy sauce, sugar, and vinegar. Mix well, gently with a spoon until the salt and sugar are well dissolved.
4. Add the water, ice cubes, and the sliced tomato (if used), and gently mix with a spoon. Let ice cubes dissolve.
5. Spoon 4 portions into individual bowls, sprinkle sesame seeds on top, and serve right away with rice (optional) on the side.
It can be served with a side of rice, but it does just fine on its own as a refreshing, easy-to-digest, and healthy summer soup!
I was in search of a little sheet pan inspiration recently, and found a recipe that I liked but lacked
a few ingredients—so I improvised and was thrilled with the results. This recipe is nutritious,
easy to make, and alpha-gal friendly. Don’t feel shy about using different vegetables or adjusting the ingredients to your liking—experimentation makes food fun!
Ingredients:
1 lb raw tiger shrimp
2-3 tbsp olive oil
1 bunch Kale, roughly chopped
3/4 red onion, cut into thin slices
1 zucchini, sliced into thin quarters
3 fresh garlic cloves, minced
1 lemon, cut into halves
6-7 kalamata olives, sliced
Salt, pepper to your liking (I like to go heavy on the pepper) Italian seasoning to taste (I like to add some additional oregano OR basil—but not both)
Marinated artichoke hearts and cherry tomatoes also make a nice addition
Directions:
Preheat oven to 425°F
In large bowl, mix kale, red onion slices, kalamata olives, zucchini, 1⁄2 of the minced garlic,
lemon juice from 1⁄2 lemon. Drizzle lightly with olive oil, salt and pepper, and a couple of dashes of the
herbs. Toss well.
In a separate bowl, add peeled and deveined tiger shrimp (pat w/ a paper towel to remove
moisture), the remaining garlic, juice from remaining half of the lemon, remaining olive oil, salt
and pepper to taste, and a couple dashes of the herbs. Toss.
While your shrimp is marinating, add vegetable mixture to an 8x8 glass baking dish. Cover with
aluminum foil and cook for 8-10 minutes, then remove from oven.
Add just a light drizzle of olive oil to the dish, and add marinated shrimp. Cover in aluminum
foil and return to the oven for 6 minutes. Remove aluminum foil and cook another 8 minutes, or
until shrimp are pink and cooked through. Serve immediately and enjoy!
As mentioned, this dish is alpha-gal safe. If consuming dairy is not a concern for you, consider
topping with a few crumbles of feta cheese.
For even more delicious recipes, check out our Facebook Group, Raja Wellness Ways to Health where we also share more tips and inspiration for healthy living!
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Source: BT Leigh's
Time to bring out the grill and try this amazing Grilled Trout recipe that’s “clean plate” approved!
Ingredients:
4 fresh trout filets, skin-on
1 bottle of Jalapeño Business
2 limes
1 lemon
A neutral oil, such as canola or grapeseed
Salt and Pepper to taste
Directions:
Heat your grill to 250 degrees. Make sure your grill grates are properly cleaned so the trout does not stick.
While your grill is heating, slice up one lime and one lemon. Make sure to slice the fruits fairly thin.
Lightly coat your trout filets in oil and season with salt and pepper.
Place the trout on the grill, skin side down. Next to the trout, place the citrus slices in approximately the same size as the filet - usually about 3 slices.
Take a brush and apply a thin layer of Jalapeño Business on the citrus and the fish.
Be careful to watch your fish. Trout will cook quickly on the grill and will be done when the flesh is flakey and white. This should be approximately 3 minutes. If its a bigger filet, be sure to flip it onto the citrus bed halfway through cooking. For a smaller filet, flip it onto the lemon-lime layer just before it finishes cooking. Be sure to brush the skin with some Jalapeño Business!
Serve immediately, and enjoy!
It's that time of year again, where the temperatures are rising and a cool refreshing drink is starting to sound mighty good! We thought we'd share this recipe that's great for a large crowd (or can be saved to drink later) and is easy to adjust for your sweetness preference. We suggest starting with a little agave syrup (its sweetness is very concentrated!) and adding more to suit your taste if you like things on the sweeter side. Adding fresh fruit slices also makes it double as a sort of 'dessert', and is better than grabbing that big slice of cake!
If you like this recipe, don't forget to check out our 'Rethink Your Drink' series, where we share our favorite non-alcoholic beverage ideas and recipes!
Ingredients:
1/3 cup agave syrup (can adjust for more/less sweetness)
2 quarts 100% grape juice
1 pint lemon juice
1 quart green tea
1 small block of ice or ice cubes
2 quarts club soda
1 lemon, sliced, for serving (optional)
Directions:
Combine agave syrup, grape juice, lemon juice and green tea. Chill for 1-2 hours.
Place the block of ice in a large punch bowl. Pour the chilled punch over the ice. Add club soda.
Serve with lemon slices, or add any chopped fruit of your choice. We like pineapple, limes, and strawberries!
Makes approximately14 servings.
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This is a great "set and go" chicken recipe using a slow cooker! Ground coriander adds a floral and citrus-y zest! You can use the chicken in many other dishes, get creative! Goes great with just a bed of rice, but also can be diced up for salads or on the side of a heaping plate of steamed fresh vegetables.
Ingredients:
1/4 Cup soy sauce
2 Tablespoons organic brown sugar
2 Teaspoons garlic
1 Tablespoon ginger
1 chopped yellow onion
1 Tablespoon balsamic vinegar
1 Teaspoon ground coriander
1 1/4 Pound chicken breast
2 sliced carrots
2 Cups cooked sushi rice (optional)
1 Tablespoon corn starch
1/4 Cup water
1/4 Cup diced cilantro
Directions:
1) In a slow cooker, stir together soy sauce, sugar, garlic, onion, vinegar, coriander, and salt and pepper. Add chicken and carrots, toss to coat. Cover and cook on low until chicken is tender, about 6 hours.
2) (optional) Cook rice according to package instructions.
3) In a small saucepan, whisk cornstarch with water. Ladle about half of the cooking liquid from the slow cooker into the pan; whisk to combine. Bring to a boil; cook until thickened, about 1 minute.
4) Serve the chicken with sauce and rice if desired, and garnish with cilantro.
Breakfast. There’s more to choose from than cereal, pancakes or bacon and eggs—though it helps to explore some recipes that aren’t US staples. What’s your favorite “different” breakfast?
This dish—inspired by an eggplant shakshuka recipe (popular in North Africa and the Middle East) was heavily adapted. I had no eggplant to help give it texture and didn’t have time to simmer and brown the garlic and onions—so I swapped the eggplant for a quick cook quinoa with chickpeas and garlic seasoning, added in navy beans to make up for the additional chickpeas I was missing, and some canned roasted bell peppers to add in that sweet smoky flavor.
The seasoning I used is a Kabsa spice mix I picked up in Lexington at a Middle Eastern market—it has an amazing flavor—floral and spicy. I have a small mortar and pestle and the extra minute to grind these fragrant herbs is well worth it. The smell is divine!
Ingredients:
¾ Tbsp Kabasa spice mix herbs (found at middle eastern markets)
1 can diced tomatoes
1 can navy beans
4 eggs
1 package Ancient Harvest Brand Quick-Cook Quinoa with chickpeas and garlic
To assemble: Grind Kabasa Spice Mix herbs—I used about 3/4 TBSP to grind. Add herbs, 1 can diced tomatoes and 1 can drained navy beans to non-stick skillet. Stir and remove 4 sous vide eggs from the fridge and crack into sauce (or once simmering add raw eggs and poach in juices of dish—takes a few minutes longer this way). While that’s all simmering, microwave the quinoa grains in the bag. When that is heated, add grains to the serving bowl, top with shakshuka sauce and stir. As a final touch, place your egg(s) on top. Enjoy this warm savory dish that will keep your brain and body well fueled.
For even more delicious recipes, check out our Facebook Group, Raja Wellness Ways to Health where we also share more tips and inspiration for healthy living!
Not only does bone broth provide a variety of health benefits, it’s also delicious and adds complexity and richness to various dishes when used as an ingredient. It’s easy to make, and is a great way to utilize vegetable and herb scraps!
Ingredients:
1 organic whole chicken (you can certainly just use the bones for bone broth, but I find using a whole chicken adds more nutritional value as well as flavor. I typically use the leftover cooked meat to make chicken salad)
2 tbsp Apple Cider Vinegar
Water
Salt (I recommend using a nutrient dense salt such as Gray Sea Salt)
In-season spring herbs and vegetables (I like to freeze my vegetable and herbs scraps and use those) You can use any variety you choose, but pick at least 3 different items to use. Consider using these springtime favorites:
Directions:
Add whole chicken to stock pot, cover with water. Add apple cider vinegar and salt (add a generous amount of salt). Allow to sit for 30-45 minutes with no heat—this allows the apple cider vinegar and salt to pull nutrients from the chicken.
Bring pot to boil and boil chicken for an hour. As chicken boils, remove “scum” from the surface using a large spoon.
Remove chicken from the pot and allow it to cool enough to handle. Remove skin, add back to pot. Separate the meat from the bones and add bones back to the stock pot and return to boil. Save chicken meat for chicken salad, sandwiches, or another quick meal.
Add your choice of spring vegetables and herbs (or scraps) to the pot. Cover with lid, reduce heat to low and cook for 16-24 hours. You may wish to add more salt, or even add a little lemon juice to the pot for flavor.
Remove bones from the pot, and strain broth. I prefer to add my broth to mason jars and once sufficiently cooled, refrigerate.
Enjoy a cup of bone broth on its own, use it as a soup base or for cooking pasta, as a flavorful and nutritious addition to a sauce, stew, or marinade. It is freezable as well—I like to add my bone broth to an ice cube tray and add a cube to pretty much whatever I’m cooking for dinner. The possibilities are endless and delicious!
This delicious, creamy, comforting (and healthy!) soup has been famously circulating in our family for many years. It was originally heard in the 80s by my mother one morning on the radio while we were stuck in traffic. Amazingly, she repeated it over and over in her head until she was able to write it down! And, as they say, the rest is history.
Mushrooms are an amazing protein substitute. Rich and hearty, they provide many vitamins (such as vitamin B, copper, potassium, and iron) and antioxidants (such as glutathione and ergothioneine). They are naturally low in sodium, which is also good for a healthy heart.
Give this easy soup a try on your next cold, frigid day; and it is sure to warm you up—body and soul!
1 small onion, chopped
1 clove garlic, chopped
2T grass-fed butter
4C chicken broth
¾ lb. each of mushrooms and parsnip, chopped
1t salt, to taste
½ t pepper, to taste
½ t agave (optional)
1C organic sour cream
Saute the onions and garlic in butter until tender. Add mushrooms and cook until the give up their juice and begin boiling. Continue to simmer until juice evaporates and mushrooms begin to fry. (This is important—it gives the soup that wonderful mushroom-y flavor!)
Finely chop parsnips in a food processor (it is much easier). Add to mushroom mix, add chicken stock. Simmer until tender, about 30 minutes.
Stir in sour cream and simmer for a few more minutes, and serve!
With a few simple ingredients, you can put together a healthy, easy dinner the whole family will love. This dish is also alpha-gal friendly. So break out your apron, and enjoy a little time in the kitchen preparing something tasty!
I highly recommend telling the family the kitchen is off limits; prepare your favorite mocktail, and turn on your favorite podcast while you throw this together!
Preheat oven to 375 and prepare a 9x13 inch baking dish by lightly greasing the dish.
Heat 1 tsp olive oil in a skillet on high heat. Season chicken breast on both sides by lightly sprinkling garlic powder, onion powder, paprika, dried thyme (if desired), and salt and pepper. I’m not adding exact measurements here, we each have different palates. Just sprinkle until it feels right—but not too heavily. Add chicken to pan, cooking for about 2 minutes per side (until brown and slightly crispy).
While the chicken is cooking, whip up your honey mustard sauce.
In a bowl, combine ½ tbsp olive oil, honey, all three mustards, a shake of pepper, and white wine or white wine vinegar. Whisk together.
Move chicken to glass dish, and pour honey mustard mixture over it, flip and add more sauce. Make sure the chicken breasts are fully dressed in sauce.
Add a couple pats of vegan butter to the dish, and a couple of sprigs of fresh rosemary on top of the chicken.
Cover in aluminum foil and bake for 15 minutes.
Uncover and cook for an additional 20 minutes. Cooking time will vary depending on size and thickness of chicken breasts. Chicken tenderloins will take less time.
Serve with steamed broccoli or a side salad and enjoy!
