Posts Tagged ‘recipe’

Salvere Recipe: Homemade Chicken Broth

December 24, 2015
by Salvere Health and Fitness
In typing up some to the recipes recently, it became apparent how often something called for chicken broth so I thought I’d write a recipe to show you how to make your own. First, lets look at Stock vs Broth — the differences are small but here it goes. Stock typically uses the bones and some of the skin, etc so it makes a thicker consistency due to the gelatin from released from the bones. Broth contains the meat so tends to be a richer taste but more liquidy. You can really interchange the two and will mostly find broth in the store.

Homemade Chicken Broth

chicken broth
1 whole chicken or equivalent
1 onion, quartered
3 carrots, halved
3 celery stalks, halved
4 garlic cloves, whole

1 jalapeño, cut in half (optional)
3 sprigs rosemary
1 small bunch of thyme
1 large handful of cilantro or 10 leaves of sage
handful of peppercorns (or 3 tsp of black pepper)
1 – 2 tbsp of salt (add more to taste after the chicken is cooked)

Place your chicken in a large pot. Cover chicken with water to 2 inches above the chicken. Turn stove on high and bring to a boil. Reduce heat to a simmer let cook until the chicken is done.  Remove chicken from pot and let cool. Use a slotted spoon or mesh strainer to remove carrots, onions, etc from broth. You can use the broth for cooking rice, making soup or whatever you want!  It freezes quite well also. If you want to use the chicken, you have a great start to chicken noodle, chicken rice, chicken barley, chicken chili, etc.  The possibilities are endless!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Salvere Recipe: Easy Pan “Fried” Chicken Thighs

December 5, 2015
Growing up with roots in a southern family, fried chicken found it’s way to our table several times a month. I remember always preferring the white meat (although there is not much that does not taste good fried)! Over the last several years, I found myself turning to chicken thighs — Chicken breast started to seem much to dry and lacked flavor.

While cooking chicken thighs can be done in many ways, my favorite lately seems to be pan frying them. Now, frying does not mean immersing them fully in oil but putting some oil in the pan and turning it on a medium heat. Use your favorite spices in the recipe below.

Pan Fried Chicken Thighs
paprika chicken thighs

1 lb boneless chicken thighs
2 tbsp Ghee or olive oil or bacon grease
Smoked Paprika
Sea Salt
Black Pepper

Turn stove on medium and place fat in a skillet. While pan heats up, generously shake paprika over one side of the chicken thighs. Do the same with the salt and black pepper. Place thighs in pan with the spiced side of the thighs down on the pan. Sprinkle other side with same spices when in the pan. If using skin on thighs, cook until skin browns but not burnt, then turn. Check after 10 minutes then turn. Chicken should be brown on both sides. Time will vary based on size of chicken but cook until juices run clear.

Thats it!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Crock Pot Pork with Apples and Onions

October 23, 2015
by Salvere Health and Fitness
Fall and apples go together like peas and carrots! Okay, maybe fall and apples are a little better then peas and carrots. Look for ways to incorporate apples into your meals. Make a homemade applesauce, roast for a salad or a dessert, add to soups… So many options!  And then, the crock pot — Throw everything in and go. Come home and, viola, dinner!

When choosing an apple for cooking, look for different apples and their specific characteristics. I don’t know about you but if I’m eating an apple with peanut butter (the best food ever!) for a snack, I like a good crispy apple. Those mealy, mushy ones — not so much. However, these may work great in cooking!  Also, depending on what type of flavor you want, don’t be afraid to mix tart and sweet apples.

Crock Pot Pork with Apples and Onions

about 3.5 lb pork shoulder or butt, trimmed of fat layer
1 large onion, quartered
4 cloves of garlic, sliced
2 apples, peeled and quartered
1-2 jalapenos, diced (optional)
1 cup apple cider
1/4 cup apple cider vinegar
1/4 cup brown sugar or honey
2 tsp sea salt
2 tsp black pepper

Place onions, garlic, jalapenos and apples in the bottom of the crock pot. Place the pork on top. Mix together the apple cider, vinegar, sugar, salt and pepper.  Pour on top.  Turn crock pot to low and cook 8ish hours. Once done, remove the pork. It should shred fairly easily. If you have time, let the juices cool and skim off the fat. If not, pour off as much as you can while hot. Spoon the crock pot contents (including the onions and apples, etc.) into a blender and puree. You may not need all of it but use your judgement!  Pour it back into the pot and add shredded pork. Mix and enjoy!

This WILL freeze fairly well too!!!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Roasted Winter Squash Soup

October 17, 2015

by Salvere Health and Fitness

Oh, fall!  What a wonderful time of year and it’s been beautiful so far with the crisp mornings and colorful trees. This time of year is also perfect for soups. This soup pairs nicely with a variety of different meal options.

In this recipe, roast troasted acorn squashhe squash before putting it in the soup. Roasting brings out a much different flavor then simply boiling. Plus, have you ever tried peeling an acorn squash raw??  It’s a true exercise in patience and knife skills — Also, the combination of acorn and butternut squash provide something unique! Feel free to try your own combination of winter squash.

Roasted Winter Squash Soup

squash soup

1 butternut squash, cut in half and seeds removed
1 acorn squash, cut in half and seeds removed
Olive Oil
Sea Salt
Black pepper
3 tbsp butter (ghee or even coconut oil if you prefer!)
1 large onion, diced
4 cloves of garlic, minced
2 granny smith apples, peeled and diced
1-2 jalapenos, diced (optional)
1 tbsp fresh sage, diced
1 tbsp fresh thyme
3 cans (or 42 ounces) of chicken broth (low sodium if you need to be aware of salt intake)

Preheat oven to 400.  Place halved squash in glass dish, drizzle with olive oil, salt and pepper.  Roast 25 minutes or until the squash is fork tender. Remove from oven and let cool.  Once cooled, peel and roughly chop into large cubes.  (You will puree this so they do not have to be uniform or neat!)

In large pot, melt butter or oil over medium heat. Add onions, garlic, apples and jalapenos. Cook until slightly brown and add herbs. Add broth and squash.  Bring to a boil.  Reduce heat and cook about 15 minutes.  Remove from heat and puree — Use an immersion blender right in your pot provided it’s safe for the pot.  Or add to your blender and do it in batches. Enjoy!!!!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Millet Black Bean Salad

October 10, 2015
by Salvere Health and Fitness

Most of us know millet with regard to bird food — While millet is relatively uncommon in the United States, other cultures such as India and Africa use it as a diet staple. Millet falls into the grain category of foods along with rice, quinoa and couscous. It looks tiny and round in shape and cooks much like rice. Try it as a porridge type dish or as a substitute for rice. Millet is naturally gluten free and this recipe makes for a great vegetarian meal. Look for it in your local health food store.

Millet Black Bean Salad

millet

The salad:

In medium sauce pan heat butter or oil over medium. Add millet and toast until slightly brown. Add broth and bring to a boil.  Cook, covered for 25-30 minutes until water is absorbed and millet looks fluffy. Let cool.  Add to large bowl with all the remaining ingredients.

 The dressing:

Mix all the above ingredients well and pour over salad. Chill for several hours or over night.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Buckwheat Pumpkin Muffins

September 25, 2015

by Salvere Health and Fitness

Buckwheat pancakes seem to be where most of us hear of the use of this grain. But wait, is it a grain? Actually, buckwheat is a fruit seed and not related to wheat so, people with grain sensitivities can usually eat buckwheat. Soba noodles and buckwheat honey come from this plant.

Buckwheat flour looks like fine, grayish sand. Use it in cooking like you would flour as it adds a much different flavor. This seed (also called a groat!) helps with heart health and has been shown to contribute to a better blood sugar.  Try it out and see what you think!

Buckwheat Pumpkin Muffins

pumpkin muffins

1 stick of butter, softened  (or 1/2 cup of coconut oil)
1/2 cup of maple syrup or honey or agave

2 eggs
1 1/2 cup pumpkin puree
1/2 cup coconut milk (or other milk of your preference)
1 1/2 cup buckwheat flour
1 1/2 tsp baking soda
1 tsp cinnamon
1 tsp ginger (optional)
1/2 tsp salt
1/2 tsp nutmeg (optional)
1/2 tsp ground cloves (optional)
1 cup raisins (optional)
1 cup chopped walnuts, pecans or almonds (optional)

Preheat oven to 350F.

Cream together butter and syrup. Add eggs. Beat until light and fluffy. Mix in pumpkin, coconut milk and spices. Whisk together flour, baking soda and salt. Add gradually until thoroughly combined. Stir in walnuts and raisins.

Place liners in muffin tin. We like the parchment ones the best as the others tend to stick a little (or a lot sometimes!). Spoon into muffin tins so each one is about 3/4 of the way full and bake for 25-30 minutes. A toothpick inserted in the center should come out clean when finished. Cool in the pan for 5 – 10 minutes, then place ontoa a wire rack. Cool completely. Eat some and freeze the others to enjoy later!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Zoodle Pork/Veggie Chow Mein

September 18, 2015

by Salvere Health and Fitness

Chow Mein vs Lo Mein — Ever wonder the difference??  Me too!  Well, difference lies in the noodles.  Chow Mein noodles are crispy whereas Lo Mein noodles are soft. So, this dish will not turn out crispy noodles but you do somewhat pan fry them. This dish uses the recently popular “zoodles” or zucchini noodles. This month we will minimize the discussion piece and get right to the recipe.

Zucchini Noodle Pork/Veggie Chow Mein

zoodlesFor the sauce combine the following:

4 tablespoons soy sauce (use Tamari for gluten free)
2 teaspoon rice vinegar
2 tablespoon veggie broth (or 1 tsp bouillon and 2 tbsp water)
1 teaspoon sugar
1 tablespoon olive oilFor the pork, heat a skillet over medium/medium high heat and add the following:

1 tbsp sesame oil
1 medium onion, diced
2-3 cloves garlic, minced
1 pound (225g) ground porkPour 1 tbsp sesame oil into a skillet.  Add onion and saute for about 3 minutes.  Add pork and garlic and cook until pork is done and slightly browned.  Add the following to the pan and cook about 2 minutes.

1 red bell pepper, thin sliced
2 large carrot, julienned or slicedAfter 2 minutes, add the following veggies and sauce to the pan.  Cook for 2 minutes or until desired doneness.

2 medium zucchini, spiralized (or cut into quarters if you don’t have the tools to make noodles!)
2 medium squash, spiralized (or cut into quarters as above)
If desired, add fresh cilantro and sriracha or other hot sauce.  Enjoy!!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Muesli Scone Recipe

September 12, 2015

By Salvere Health and Fitness

This week, the muesli scones use nuts, seeds and dried fruit to add flavor and nutrition. The base incorporates almond flour instead of wheat flour for a higher protein content. Almond flour has grown in popularity with the recent discussions on gluten. Lets first discuss gluten.

Gluten is actually composed of two different proteins and found in wheat, rye and barley. It nourishes the plant during germination as well as contributes to the chewiness of bread through the kneading process. There’s much more scientific stuff to it but we won’t get into it here. Pay attention to different ways your body may respond (skin, digestion, energy, etc.) and if you have Celiac Disease, it’s advised that you avoid wheat and other like foods.

Before we get to the recipe, lets chat a little bit about almond flour and almond meal. The meal is often more course and will still contain the skin (hence the little brown flecks) whereas the flour is ground a little more fine and the skin gets removed through blanching.  Okay, the SCONES!

Muesli Scone Recipe

nuts and seeds

Makes about 8 servings

Ingredients
• 2 cups blanched almond flour
• ½ teaspoon celtic sea salt
• ½ teaspoon baking soda
• ¼ cup dried cranberries
• ¼ cup dried apricots, apples or other dried fruit, cut into ¼-inch pieces
• ¼ cup sunflower seeds
• ¼ cup pine nuts
• ¼ cup pistachios, coarsely chopped
• 1 large egg (size does matter as dough will not hold together with a small or medium egg)
• 2 tablespoons agave, maple syrup or honey

Directions
1. In a large bowl, combine almond flour, salt and soda
2. Stir in dried fruit, seeds and nuts
3. In a small bowl combine egg and agave
4. Stir wet ingredients into dry
5. Use your hands to form dough
6. Shape dough into a 6 ½ x 6 ½ square that is about ¾” thick
7. Cut dough into 16 squares
8. Bake at 350° on a parchment paper lined baking sheet for 10-12 minutes
9. Serve

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Roasted Pear and Arugula Salad

September 4, 2015

by Salvere Health and Fitness

Salads — So many ways to make them taste absolutely delicious. This recipe combines different types of greens and fruits to make a wonderful fall salad. First, lets tackle arugula. Yes, some people will say they don’t like it — It comes with a little bit of a peppery taste so can be hard to eat in a salad without combining it with other, more mild tasting, green stuff. The pear and arugula in this particular salad help to balance the flavors of the peppery arugula and sweet pear.  Try it!!!

Arugula belongs to the same family of veggies as kale, Brussels sprouts and broccoli and comes with many of the same health benefits. Pears and pomegranate seeds bring a balance of nutrients, fiber and flavor. In this recipe, we also provide a recipe for a homemade salad dressing. As we discussed in a previous recipe post, this is where the quality of your oil and vinegar do make a difference.  Yes, they may be a little more expensive but tastier and less expensive then pre made dressings.

Roasted Pear and Arugula Salad

roasted pears6 ripe pears
Honey or Agave nectar
Pomegranate Seeds
Candied Pecans
Gorgonzola Cheese
3 cups arugula
3 cups mixed greens, romaine or spinach

Preheat oven to 350.  Peal and slice pear in half and remove seeds.  Drizzle with olive oil, honey or agave and sprinkle with sea salt.  Roast until brown and tender about 30 minutes.  Remove from pan and let cool.

for the dressing combine:

1/2 cup pomegranate vinegar
1 shallot, diced
1 garlic clove, minced
1 tsp honey
1 tsp dijon mustard
1/8 ground chipolte chile or ground cayenne

Whisk in: 1/4 cup olive or walnut oil (I prefer walnut here!)
salt and pepper to taste

Place combination of arugula and mixed greens on plate.  Put half pear in center of plate, sprinkle with gorgonzola cheese, pomegranates and pecans.  Drizzle with dressing and serve!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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Salvere Recipe: Blueberry Spice Chia Jam

August 21, 2015

Ever buy a ton of berries because the look so good then, you can’t possibly eat them all and you don’t know what to do with them before they go bad?  We have an idea for you — This week, nutritionist Jennifer Katz shares her Chia Jam recipe using blueberries.

Now, aside from the pet that “grows” that crazy “hair”, what in the world is a Chia? These little teeny, tiny seeds became known as a super food a few years ago — Now you see them in everything. They contain a good source of Omega-3’s and nutrients such as magnesium, calcium and manganese as well as fiber.  Additionally, they are a good source of antioxidants.

If you’ve ever used these seeds, you know they retain quite a bit of water and become gelatinous once they get soaked in water. Be aware of this when putting them in smoothies, water or any other food. Just like anything else, use moderation and eat a variety of foods to get a balance of nutrition.

 

Okay okay, on to the recipe!

blueberry chia jam

Blueberry Spice Chia Jam
18 ounces blueberries
3 tablespoons honey
2 tablespoons white chia seeds
½ teaspoon ground cardamom
1 teaspoon lemon zest
Place the blueberries and honey in a medium pot. Bring to a gentle boil. Reduce heat and simmer 7 minutes, stirring occasionally and mashing most of the blueberries with the back of a wooden spoon.
Stir in chia seeds and cardamom. Cook until it thickened, about 12 minutes, stirring frequently.
Remove from heat and blend in lemon zest.
Store in an airtight jar in the refrigerator.
Enjoy!!!!

by Jennifer Katz, owner and head nutritionist/chef at Eat Well Meals. If you’d like to contact Jennifer, email her at jennifer@eatwellmeals.com or call her at (443) 336-2765.

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