Tag healthy recipes

A favorite all-weather beverage

As we’re breaking into spring I still can’t resit a dose of my gut healthy hot chocolate to get me through those chilly spring mornings here in the Midwest! As most of you know, I love hot healing beverages throughout the year, and I’m always up for chocolate. Today’s delicious recipe is spicy and delicious with packed with gut nourishing ingredients.

Why I like it

For centuries non-western cultures around the world have known about the benefits of incorporating hot beverages with their meals. From tisanes to coffee, these hot beverages are noted for aiding digestion, soothing upset stomachs, and promoting natural healing of the gut. I always try to add ingredients that promote a healthy gut and immune system to all of my recipes. When you take care of and support your gut health, you also improve your overall health and wellness.

These are anti-inflammatory ingredients and have nutrient dense properties. For my gut healthy hot chocolate, I’ve included coconut oil, turmeric, and other spices. Most folks know that turmeric is a powerful anti-Inflammatory, as well as black pepper, nutmeg, cinnamon, cardamom, etc.

What’s in it?

For this recipe, I’m using organic cocoa powder (organic), cocoa nibs (optional), turmeric, black pepper, fresh grated nutmeg, cinnamon, vanilla, fennel seeds (powder), and cloves. I know it sounds like a lot, but when you combine them in the right proportions, the results are magical! Also, it’s important to use organic ingredients where possible in order to minimise your exposure to toxins and other chemicals.

If you’re someone who has had gut sensitivities or issues in the past like me, these ingredients are super soothing and can really make a difference. I also incorporate some of these ingredients in my gut and immunity boosting tea recipes. You can try one of my favourite ones right here by clicking on this link!

The benefits of cocoa (including the other ingredients in this recipe)

In case you don’t know it, cocoa comes in a lot of varieties and qualities. For this recipe I take care to buy only the highest and purest quality I can lay my hands on. Why? Because this is one of those instances where quality and purity really matter! Let’s face it, you can tell the difference between cheap cocoa and chocolate just from the taste alone. The cheap stuff might be okay for a random cup of cocoa or latte, but if you’re trying to get the health and nutritional benefits, you’ve got to level up on the good stuff.

More health benefits

Cocoa nibs are widely known for being loaded with antioxidants that support cardiovascular health, etc. They are also powerfully ant-inflammatory, boost the immune system and help to control blood sugar! You probably already know that turmeric is also a powerful anti-inflammatory and immune booster. It great for digestive health and has been used in ancient medicine for centuries.

As for cinnamon, you can’t lose with this ingredient. It too has been used as a digestive aide for centuries and contains similar gut health benefits. It’s also known to support healthy blood sugar and pressure. For a more comprehensive details on the benefits of these ingredients, check out another favourite post of mine when you click this link.

You can also check out healthline for more information on benefits and side effects of these ingredients. Remember, always consult your healthcare provider to make sure non of these ingredients will interact with your medication, allergies, etc. Keep in mind, you need to do your own research in partnership with your healthcare provider, and I do the same since I’m neither a physician nor dietician. What I do know is that, all of these ingredients are in general, super nutritious, protective and delicious!

What goes into a cup of my gut heathy hot chocolate

First of all, start with a non-dairy base of organic oat, almond, coconut, or soy milk. I prefer to use either oat or coconut milk for added complexity and creaminess. Never  substitute authentic ingredients like vanilla with synthetic imitations. They are not only bad for you but they also impact your gut biome as well. The same is true for the spices I use in this recipe as well. Once you invest in high quality spices you’ll never go back to mediocre generic options.

A side note about the soy “milk” controversy

While we’re on the topic of “milk”, I still advocate for soy milk so long as it is non GMO and organic. The reason for this is because for some it works well for their body chemistry, while for others it might not be a good alternative given their health situation. There is a lot of research on the topic of soy milk but nothing really conclusive one way or the other. Bottomline, your ingredients matter and this recipe is only as good as the ingredients you put into it. At the end of the day, this gut healthy hot chocolate is nutrient-dense and super delicious. You can even make it cold for the hot summer days and still take advantage of all the gut friendly benefits!

Bringing it together

First, take a sauce pan and fill it with enough “milk” for at least 3 servings and bring it to a medium high heat. Next, add your spices, vanilla extract, and collagen (optional) and simmer for 10mins. Make sure you gradually add your ingredients to your “milk” base so it doesn’t get clumpy. After all the ingredients are fully mixed in, you can take your hot chocolate off the fire and it’s ready to serve. You can chill it in the fridge or pour over ice for a delicious summer treat.

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.

(This post may contain affiliate links from which I receive a small percentage from the purchase of items on this page)

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!

My go-to meal on the go!

We all know that we should eat better to live better! But when you’re busy and running around trying to check off all of your to-dos, the quality of the food you put into your “temple”, tends to suffer. I’ve found that a nutrient-dense superfood smoothie is a perfect antidote!

When it comes to making the most out of one meal, I’ve got this one beat! I came up with the ultimate superfood smoothie recipe, out of necessity. Working in healthcare is very stressful and truly is a labor of love. But when it comes to your own self-care, it’s far too easy to neglect your own needs. This is especially true as you tend to those who are sick and require your care. My goal was simple. Pack the most beneficial and powerful nutrients into a simple dense packet that can be quickly consumed on the go!

I did my research, found some of the most powerful superfoods needed to combat a high-stress and high-intensity lifestyle on the go, and tastes good! Voila! A powerhouse-nutrient dense superfood smoothie on the go folks! It tastes good, makes you feel rejuvenated, and helps bring those “fight-or-flight” hormones back into alignment.

For your ultimate superfood smoothie, you will need:

1. 1/3 tsp of ashwagandha root powder.
2. 1/2 Tsp of Moringa oleifera leaf powder
3. 1 level tsp of spirulina
4. 1 tsp (or 5grams) of Dr. Mercola’s fermented beet powder
5. 1/3 teaspoon of cinnamon
6. 1/2 teaspoon of turmeric powder
7. 1/2 cup frozen or fresh organic berry medley ( also available at trader joe’s)
8. 8 fluid oz (or 29.57 grams) of almond milk

You can also make this smoothie the day before. I usually just blend the dry ingredients into my smoothie before I dash out at the start of my day.

Here are some of the benefits of the main ingredient in my ultimate superfood smoothie:

1. Ashwagandha-  known to be a highly prized, adaptogenic super root, used frequently in Ayurvedic medicine to increase vitality, relieve stress, and boost brain and cognitive function.
2. Moringa oleifera leaf powder- the miracle leaf rich in calcium, iron, potassium, and vitamin A as well as all the essential amino acids (comparable to wheatgrass, spiraling and chlorella. It’s also high in protein, vitamin A, calcium, and essential amino acids).
3. Spirulina- has the highest protein and beta carotene levels of all green superfoods and also has naturally occurring GLA ( Gamma Linolenic Acid), a popular fatty acid with numerous health benefits.
4. Turmeric- Is known to be an anti-inflammatory powerhouse.

These are just a few of the benefits of incorporating a superfood smoothie into your daily selfcare routine! Also, if you want to find out more about the benefits of these and other spices, check out my recipe for anti-inflammatory detox beverage and more right here!

About the author

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 quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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We all know how easy it is to reach for unhealthy snacks and quick fixes, especially during the summer heat but there are a number of ways to avoid those pitfalls! Filling and fueling up on nutrient dense smoothies are an excellent way to not only quench your thirst for something cool and creamy but they are also great opportunities to pack in those fruits and veggies we often miss during the hectic work week.

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Don’t be deceived by those fast food restaurant pseudo “healthy” alternatives that are packed with added sugar, mystery syrups, and additives that are claiming to be “fruit” and or yogurt smoothies!  After all, you get what you pay for in this instance. You can’t expect a fast food chain to deliver on healthy, organic and non-GMO at those prices (cheap up front, but you pay for it big time with the gains to your waistline) because the truth is, you will pay more for quality ingredients that have been sustainably sourced.

This is why I make the conscious decision to create healthy smoothies and protein shakes either from scratch or uses a protein powder that I know and trust (based on my own research, reviews, etc). For my smoothie recipes, I use one of my favorite protein mixes (check it out under resources in the fitness favorites section) along with some other varieties I’ve tried from my local health food store.

For my Choco nutrient blast smoothie I’ve created a list of ingredients below:

1. Chocolate vegan shakeology (available via the link on the resources page under fitness favorites or you substitute your own variety that you love).
2. 2 table spoons of organic nonfat vanilla (or plain and just 1/4 teaspoon real vanilla) greek yogurt.
3. 1/2 cup almond milk (or soy, rice milk).
4. 1/2 cup water (cold).
5. 1/4 teaspoon turmeric powder
6. 1/4 teaspoon maca root powder (I add this for an extra punch but you can leave this out if you prefer; also check with your health care provider to make sure this will not interfere with any medications you might be taking).
7. 1/4 teaspoon of ginger powder

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Next, blend all of your ingredients in a high-speed blender and serve cold. You can also allow your smoothie to set in the freezer for 45 minutes for a soft serve creamy delight! Bonne Appetite! Plus, if you’re still clueless about how to begin your journey to clean eating, grab the free guide on this page or book some convo time with me when you visit the coaching and programs page!

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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.

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A nostalgic spin on Nigerian breakfast foods

It’s no secret that I love food, and I love food that is well done and prepared with soul! Having my roots in West Africa means that I love it spicy, exotic, and of course, healthy. Preparing healthy and sustainable meals is not difficult if you take the time to prioritize your health by planning out your meals, sourcing healthy and pesticide-free produce, meats, etc as well as eliminating or minimizing processed foods from your kitchen. This Nigerian fusion omelet is full of spice and lots of healthy ingredients!

My family’s version of this Nigerian fusion omelet:

Today I’m providing a sneak peek into my kitchen with this spicy omega-rich Nigerian-style omelet. keep in mind that most if not all the ingredients are either locally sourced, organic, and sustainable! To begin with, you can’t have your Nigerian-inspired omelet without smoked sardines in olive oil (that’s my story and I’m sticking to it!) and fresh scotch bonnet peppers because these two ingredients are important aspects of this particular flavor profile. Listed below are all the necessary ingredients for putting your own unique spin on a favorite meal back home!

Ingredients for your Nigerian fusion omelet:

Smoked canned sardines in olive oil

Farm fresh eggs (local or organic will do the job as well)

Scotch bonnet peppers (use 1/2 of one small pepper if you can’t tolerate a lot of spice), chopped fine.

medium bell pepper (color is irrelevant), finely diced

1 small onion, finely chopped

1/4 cup of finely chopped basil (this is an added ingredient for a deeper flavor and nutrient profile)

1/4 Teaspoon of dried thyme (1/8 cup, fresh and finely chopped)

1/2 teaspoon of curry powder

1/4 teaspoon of spicy paprika

1/4 teaspoon of garlic powder (you can also use fresh garlic that is finely minced)

1/2 teaspoon of sea salt

1/8 teaspoon of turmeric powder

1/8 teaspoon of cumin powder

2 tablespoons of olive oil

Cooking Instructions for Nigerian Fusion Omelet:

Once all the ingredients are prepped, simply warm your skillet, add the two tablespoons of olive oil (allow it to fully heat), and then add your aromatic spices and gently mix them in the pan. This will allow the flavor to fully express even as you add the other ingredients to the omelet.

Next, combine your chopped ingredients with the mixture and gently sauteé for two to three minutes at medium heat, and then incorporate your smoked sardines. Finally, whip together your eggs with a bit of salt and fully incorporate this mixture into the sauteéd ingredients.  The final step is to gently turn the omelet on each side to cook for 2 minutes or based on your preference (i.e. some people enjoy an omelet that is looser than others).

For a more authentic flavor, I also add two tablespoons of almond milk for a creamier texture but you can use canned evaporated tin milk for the authentic flare of how we do it back home! Enjoy!

Final thoughts regarding fusion recipes

Regardless of how “traditional” a recipe might be, everyone adds a little bit of “themselves” to their version. Most folks have their own version of this spicy Nigerian fusion omelet recipe that reflects both regional and local influences. When I was a child, my mom fused her own background to the recipes she cooked; often adding a little bit of black American influences to a lot of her dishes. This version of my Nigerian fusion omelet reflects a lot of my childhood faves and now you can add your flare to this recipe as well! Also, for another quick and healthy recipe check out this post