Cauliflower “Fried Rice” With Chicken, Kholrabi, Carrots, and Peas

There are always those days where you are running low on time and want to spend as little of it in the kitchen as possible.

There are also those days where you are trying to get rid of the scraps of food you have left in your fridge.

Enter: cauliflower fried rice. This is made in a very similar fashion to a traditional fried rice, with cauliflower substituting for your traditional day-old rice.

Simply dice all your veggies and follow the steps below.

Cook and Prep Time: 30 minutes

You Need:
• 2 heads Cauliflower, riced
• 1 White Onion, diced
• 2 cloves Garlic, minced
• 1 small can Peas, rinsed and drained
• 1 lb. Chicken Breasts, cut into ½ inch pieces
• 1 bunch Scallions, thinly chopped; whites and dark parts separated
• 2 Carrots, thinly chopped
• 2 Kholrabi, skin removed and chopped into ½ inch pieces
• 1 tbsp. Rice Wine Vinegar
• 2 tbsp. Tamari
• 1 tbsp. Sesame Oil
• 2 Eggs
• 1 Lime, chopped into quarters
• Salt, to taste
• Black Pepper, to taste
• Olive Oil

DIRECTIONS
1.Rinse and chop your produce accordingly. In a large bowl, add your riced cauliflower and set aside until ready for use. In a small bowl, mix tamari, rice vinegar, and sesame oil. In another bowl, add the eggs and whisk until beaten. Season the chicken with salt and pepper.

2.In a large frying pan or wok, add 1 tbsp. olive oil and set to medium-high heat. Add garlic, scallion whites, and onion, stirring occasionally to avoid burning, until onion is softened, 3-4 minutes.

3.In a separate pan, add 1 tbsp. olive oil over medium-high heat. Once warm, add chicken, and cook until no longer pink, stirring occasionally, 8-10 minutes. Remove chicken from pan and set aside until step 6.

4.Once the onions have softened, add kohlrabi and carrots to the garlic and onions. Cook until slightly softened, 4-5 minutes and season lightly with salt and pepper. Stir to combine.

5.Then, add riced cauliflower and peas to the vegetables, and stir to combine. Allow to cook for 1-2 minutes.

6.Then, make a well in the center of the pan. Add eggs, and scramble until fully cooked, 1-2 minutes. Add chicken and tamari mixture to pan, stirring to coat complete, 1 additional minute.

7.Distribute “fried rice” evenly among plates. Garnish each plate with lime wedge and scallion greens. Enjoy!

Pumpkin and Its Health Benefits (and How to Make It)

It’s Fall now, which means it is pumpkin season.

Everything from pumpkin-spiced lattes, to pumpkin-flavored beer, to pumpkin pie, it is impossible to walk around and not see something related to pumpkins.

This is the time of year you can walk down the streets and see pumpkins as decorations, hollowed out with candles to create that spooky Halloween theme.

And while the decorations and the pumpkin flavors look cool and taste great, did you know you can cook with pumpkin and make delicious dishes for yourself?

Yes, outside of desserts and pastries, these can be used for meals as well. Pumpkins (and their seeds) are great sources of some much needed nutrients.

Pumpkins are very high in dietary fiber (most notably pectin), which is great for your gut microbiome health. Given its orange-yellow hue, you may have (correctly) guessed pumpkin flesh is incredibly high in vitamin A and beta-carotene.

Vitamin A has been associated with lower risks of lung, larynx, and esophageal cancer. It also contains a good amount of vitamin C.

Pumpkin seeds are also a great source of dietary fiber (in the forms of insoluble cellulose and lignin). The seeds are also high in unsaturated fatty acids and the fat-soluble vitamin E.

The seeds contain most of the essential amino acids, but are low in lysine. The seeds are also a good source of non-heme iron (the type of iron found in plants) and folate.

If you are looking to get the most nutrients out of your pumpkin, it is best to bake it in the oven.

You can boil pumpkins too, but since they absorb so much water, it contains less nutrients than a baked pumpkin ounce for ounce.

As for the seeds, they may be best served with beans, as the two together form a complete protein.

Preparing and cooking pumpkin may be new to you, so let’s go over the basics here.
You first want to wash your pumpkin under cool, running water. Then, you can cut it into halves, quarters, or whatever size pieces you prefer.

Remove the stringy portions and set the seeds aside. You can leave the rind on for baking, but peel it if you decide to boil the pumpkin.

At this point, you can simply bake the pumpkin similar you would a squash. As you bake the pumpkin, you may notice it might shrink a little.

Don’t be alarmed, it is just moisture evaporating as it cooks. As it bakes, it may begin to brown, as the sugars will begin to caramelize.

If you choose to boil the pumpkin, on the other hand, the exact opposite will happen: it will begin to enlarge as it soaks up some water.

Pumpkin can be substituted in many recipes that call for squash or even sweet potatoes, so be creative!

As for the seeds, you can either eat them raw or toast them. I prefer to toast the yourself, as commercially produced toasted pumpkin seeds can be incredibly high in sodium.

If you opt to toast them at home, it can be done by spreading your seeds out along a baking sheet and place in an oven at 350 degrees Fahrenheit until golden. Simple enough!

I hope you found this helpful! I hope this inspired you to be creative with your pumpkin and incorporate it into your meals (other than in pies)!

Disclaimer

Though based in research, personal, and clinical experience, the opinions in this article should not be taken as medical advice. Botanical medicine and nutraceuticals should be treated with the same caution and care as pharmaceuticals, as both have the potential for strong, potentially adverse effects and allergic reactions. Please consult a trained, licensed health care practitioner before proceeding.

5 Simple Steps to Feeling Better

5 Simple Steps to Feeling Better

1. EAT IN COLOR
Obviously, good nutrition is vital to good health, so why not start with food? It is good rule of thumb to get at least 5-7 servings of fruits and vegetables a day. More importantly, it is vital to eat produce of different colors. Different colors represent different phytonutrients important to your health. The more colors you incorporate into your diet, the better chance you have of incorporating all the necessary vitamins, minerals, and other nutrients required for a properly functioning body. Additionally, these contain antioxidants which can protect us from free radical damage at the cellular level.

2. GET ENOUGH SLEEP
Many people do not get enough sleep. Some studies have shown that if you sleep less than 6 hours a night, you may not live as long as others that do. As a general rule, it is important to go through at least five sleep cycles per night, which takes roughly 7 ½ hours. This is crucial to help repair your body and mind to take on the next day. Getting enough sleep decreases the risk of diabetes, heart disease, hypertension, and anxiety.

3. CREATE THE PROPER SLEEPING ENVIRONMENT
Since sleep is incredibly important to your health, it is important to establish a healthy sleeping environment. In an age where a cell phone is a basic necessity, we are glued to electronics more than we ever were before. Studies have shown that being on these late at night have caused issues with sleep due to excessive blue light exposure. Exposure to blue light late at night can raise cortisol levels, keeping us awake and leading to poorer sleep. It is best to put red filters on your phone and computer once the sun goes down to create better environments to sleep. If possible, it may be helpful to get off your phone and laptop 1-2 hours before going to sleep.

4. REGULAR EXERCISE
There’s a kind of irony that comes along with being busy and creating time to exercise. Often times, when the schedules get crammed and extra time is scarce, exercise is one of the things to be taken out of our schedules, if not the first. The irony here is that when we exercise, we tend to be much more efficient, and therefore less busy in the long run. A consistent exercise regimen is a crucial part to good health. Getting up and being active has many advantages, and as long as you start, they are yours for the taking. Physical activity increases your energy levels, puts you in a happier frame of mind, increases focus, gives you a more positive attitude, and makes you stronger. Exercise has been known to boost memory and thinking skills.

5. CUT OUT SIMPLE SUGARS
Studies have shown lowering your simple sugar intake while eating the same number of calories can lower circulating triglycerides, LDL (bad) cholesterol, hypertension and high blood glucose, all of which are risk factors for metabolic disorders such as heart disease. These sugars cause spikes in blood sugar, which can lead to insulin resistance and metabolic syndrome, which are precursors to full blown Type II Diabetes Mellitus.

Disclaimer
Though based in research, personal, and clinical experience, the opinions in this article should not be taken as medical advice. Botanical medicine and nutraceuticals should be treated with the same caution and care as pharmaceuticals, as both have the potential for strong, potentially adverse effects and allergic reactions. Please consult a trained, licensed health care practitioner before proceeding.

5 Foods That Keep You From Losing Weight

1. “LITE” FOODS
Have you ever had a craving for a food? Even those blueberry muffins, cookies, or tortilla chips? Chances are, you’re not even eating the real thing. These chemically- engineered products contain harmful preservatives (some of which are carcinogenic) in order to earn the “lite” or “reduced fat” moniker. If you’re counting calories (which is another topic for another day), you should know these “lite” products still contain about 80% of the calories of the original. When you go shopping, read the ingredient labels. If you’re going to have a craving, make sure you are eating the real thing, with not additives, preservatives, and chemicals (just do it sparingly). Better yet, ditch these snack altogether for healthier, whole-foods options like nuts, seeds, dried fruits, and trail mixes.

2. PREMADE BAKED BEANS
I know what you’re thinking hear, “I thought beans are good for you!” And you would be right, they are. They are a great source of protein, fiber, and complex carbohydrates. What makes these baked beans so bad for you is because they are packed with sugar. One cup of these beans can contain up 26g of sugar. To put that in perspective, that’s as much sugar as a 7 oz. can of Coca-Cola! Preparing these beans poorly by adding a ton of sugar ruins the nutritional benefits eating the beans altogether.

3. DELI MEATS
These should be avoided- no if, ands, or buts. Think about it, when you go to the deli and look through the glass counter, do you think an actual chicken or turkey breast is perfectly round and that large, without any bones in it? If you are trying to add more protein to your diet or feed your children for school, find other options. These are loaded with chemicals, fillers, additives, and high sodium levels, just to name a few. These products are processed along with some meat and formed into those perfect balls and sliced just to appear as appetizing as they do. The easiest switch hear is to switch out those deli meats for the real option. Use real turkey breast or chicken breast when making sandwiches. If you don’t have time to make it, you can simply order cooked meats from the catering section of the supermarket and freeze it, using the meat as you need it.

4. FRUIT JUICES AND SODAS
When you drink fruit juices and sodas, you’re basically sending your insulin and blood sugar levels on a wild roller coaster ride that crashes at the end. Aside from the high sugars (some of which is added depending on the source) you are basically drinking calories, which can keep you from reaching your weight loss goals. Drinking calories, whether from fruit juice or soda, becomes so habitual, it almost becomes habit. Try substituting your fruit juice drinks (and soda) for actual pieces of fruit. This will help because it provides additional fiber that keeps a gut healthy and function properly, and also makes you more aware of what you are putting into your body.

5. FRENCH FRIES AND POTATO CHIPS
Whole potatoes (especially sweet potatoes) are both filling and healthy, but the chips and fries? Not so much. They are extremely high in calories and way too easy to eat a lot of them. Not only that, they are generally fried in vegetable oils that are reused and may be rancid, which leads to potential free-radical damage down the road. Both French fries and chips have been linked to weight gain. One observational study suggested potato chips may contribute to more weight gain per serving than any other food. Do yourself the favor and pass on these when given the chance.