Tag healing foods

A delicious fall and winter recipe

Nothing says holidays like a delicious rosemary roasted chicken stew with root vegetables! It’s a perfect way to beat those cold fall and winter days when, you’re looking for warm and hearty meal. Not only will it warm you up, but as you know, I love to add healing ingredients to all of my recipes and this one is no different.

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It’s the season

As you know, the fall and winter seasons not only mean cold ad blustery weather, but they also mark the start of the cold and flu season too! Plus, it’s also the time when many feel the winter blues or suffer from seasonal affective disorders. Including herbs and spices that help to boost your mood and immune are game changers for your health and wellness.

Easy cooking hacks

So because I’m smart-lazy, I love finding ways to cut down on meal prep time as well as clean up. During this time of year, that means either oven baked meals or my  new fave-using a Dutch oven to create healthy and hearty meals that are yummy but without all of the fuss. There is no reason to slave over a hot stove while everyone else enjoys the festivities. For me, cooking should not be drudgery nor does it need to be overly complicated. Using a Dutch oven is an awesome way to get the complexity of flavor, deliciousness and healing in every bite without a lot of clean up and prep time. You can simply add all of your ingredients in one or two simple steps, add some water or stock, and let the dutch oven do the rest.

My roasted chicken stew with root veggies

For my roasted chicken stew recipe, I include seasonal root veggies, a blend of rosemary and other herbs along with a selection of healing spices. With all the stress of buying gifts for family and, the reality of bills, easy is the key word. Not only that, healthy and healing are must haves in any dish I prepare, especially during the fall and winter months.

Benefits of cooking with a Dutch oven

I love the aesthetics as well as the functional aspects of a Dutch oven. Having grown up with a mom who used both cast iron and pressure cookers, I say a Dutch oven beats them all! As a matter of fact, according to an article by consumer reports  featuring a professor at the culinary Institute of America, it will give you better results than an instant pot any day. He also stated that this one tool, can easily replace your slow cooker, pasta pot, deep fryer and slow cooker! In other words, you can reduce the clutter and save money in your kitchen with this item alone.

Using an enameled cast  iron Dutch oven cuts down on clean up and is more durable than a conventional cast iron pot or Dutch oven. Plus, you can use it on the stove or in the oven which makes this a lot more versatile than a regular pot and it’s more energy

What you will need

1. Chicken leg quarters (1lb) or your favorite selection

2. Two sprigs of fresh rosemary

3. 1 quarter teaspoon of fresh thyme or 1/4 teaspoon of dried thyme

4. 1/4 teaspoon of Black Sea salt (optional)

5. 1/2 teaspoon of turmeric powder

6. 1/4 teaspoon of smoked paprika

7. 1/4 teaspoon of onion powder

8. 1/4 teaspoon of garlic powder

9. 1 large clove of garlic, roughly chopped

10. 1 teaspoon sea salt

11. 1 table spoon of olive oil

12. 1 cup chopped multicolored organic carrots

13. 1/2 cup of roughly chopped rutabaga

14. 1/2 cup roughly chopped parsnips

15. 1 small yellow onion, roughly chopped

16. 2 cups of water (or organic vegetable or bone broth)

17. 1/4 cup chopped celery (optional)

Here’s how to make it:

1. Season the chicken with salt, pepper, garlic powder, onion powder, and the other spices listed above. Next, in a Dutch oven or favorite cast iron skillet, add the olive oil over medium heat. Once the oil is heated, add the chopped garlic and onion until they become translucent and add the rosemary last.

2. Making sure the garlic, onions and rosemary don’t burn, add in the seasoned chicken to brown on all sides. Using the Dutch oven, you’re able to get that roasted effect without the fuss. Once the chicken is brown and the skin caramelized with a nice crisp, remove it from the Dutch oven and set it aside.

3. Deglaze your dutch oven with the bone broth and then add in the chopped vegetables and allow to simmer at medium to low heat. Then, cube your chicken and add it to the pot and simmer for another 15 mins on low heat. Turn off the heat and it’s now ready to serve with either some crusty sourdough or corn bread.

This is just one of my favorite soups for the fall and winter seasons. I always want to add healing elements (i.e spices, bone broth, etc) to each of my recipes. Check out my African twist on chicken noodle soup right here!

Have you ever tried an immunity boosting smoothie before? This is a time when everyone should be hyper-aware of their health! Do you realize that our bodies and ultimately our lives, literally depends on our ability to fight off infection and disease? As a child, my mom always made us take some herbal remedy or another in order to ward off disease and infection. Carrying that same tradition with me into adulthood, I’ve created several immunity boosting smoothies for myself and my family.

Why take an immunity boosting smoothie?

We know an immunity boosting smoothie is not going to cure every illness, but it’s a great way to improve your health. Also, it will give your body what it needs to optimize it’s resistance to environmental stressors and illness in general. Shouldn’t we always prioritize our own health and wellbeing though? Don’t wait until you actually get sick before you “decide” to take your health seriously.

Mother natures calling for our attention.  She’s not asking, the earth is demanding that we pay attention to the health of both ourselves and the environment. Everything on the planet is connected. The sooner we accept these facts, the better off we will all be! Having said that, an immunity-boosting smoothie is perfect for every season of the year.

Immunity Boosting Smoothie Recipe Ingredients:

1. 1/2 (large) banana
2. 1/2 cup pineapple
3. 1 teaspoon turmeric (powder)
4.  1/2 teaspoon ginger (powder)
5. 1/4 teaspoon black pepper
6. 1 level teaspoon spirulina (powder)
7. An 8 oz cup of almond milk
8. 1 dropper full elderberry concentrate
9. 1/2 small avocado (optional)
10. 1/2 large banana

Want to really 10X your health and wellness? click the link below for my 10 Vegan Detox Program right here!

Immunity Boosting Smoothie Recipe:

To get started, combine all of the dry ingredients and add the mixture to the almond milk. Next, blend on high power for 10 seconds.Add in, the banana, pineapple, avocado and blend for an additional 20-30 seconds until the mixture has a smooth texture. Enjoy!

Health Benefits: Just a few facts

1. Turmeric is anti inflammatory, a potent antioxidant and great for joint health.
2. Ginger boosts the immune systm, is anti-inflammatory, and an anti microbial. It also improves digestion and supports heart health.
3. Black pepper Improves nutrient absorption and acts as an antioxidant.
4. Spirulina is a powerful antioxidant, is anti-inflammatory and detoxes heavy metals from the body. Spirulina also boosts the immune system and has anti-cancer properties.
5. Bananas contain nutrients that help regulate blood sugar, improve digestive health and contain powerful antioxidants. Added to that, they are also rich in potassium, fiber and natural sugars.
6. Pineapples are rich in vitamin C, promote bone and connective tissue health and are packed with antioxidants. They also help reduce mucus, are a good source of fiber, and are anti-inflammatory.
7. Avocados are in high in potassium, loaded with heart-healthy fats, and are also anti-inflammatory. That’s not all. Avocados are high in fiber, lower cholesterol, and triglycerides, and promote nutrient absorption.

Coincidence? No. All of these ingredients were choosen for their beneficial properties. It’s also well known that most diseases are linked to increased inflammation and poor immunity. By incorporating an immune-boosting smoothie of your own, you can go along way to improving not just your immune system, but your overall health and wellness.

If you haven’t tried any super food smoothies before, you’ll love another favorite of mine I love to call my super food smoothie recipe right here!

About me

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy!