Shelter in Taste

There are many details we don't yet know about covid-19, however, what the best experts all agree on is that the people with the best outcome of a covid-19 diagnosis are those without pre-existing health conditions. In Louisiana, as of March 30, 41% of all the people who have died from coronavirus had diabetes. I don't know about you, but that motivates me to do everything I can to achieve the best health possible. This crisis is filled with incredible uncertainty and what I know to be true for me, is that in times that feel out of control, I feel more at peace busying myself with what I can control. I can control the amount of media I consume; I can control my prayer life; I can control my exercise routine, and I can control what I choose to eat.

 

"But the food supply is limited!" Oh, I know the excuses you're going to try to give, but my family is living through this crisis too. We are shopping at the same stores as you and yes, there are some ingredients you will not be able to get but there are an abundant supply of healthy options. "But I don't know what to eat!" I knew you were going to say that too, and we are here to help!

 

We've created a list for you with a variety of healthy options that are made from simple, available ingredients. We'll continue adding more recipes so check back for new ideas. You'll be happy to know that we went beyond wild salmon and vegetables and chose meals that would please families as well as single or married adults at any age. These are meals that are realistic choices, food you will enjoy eating and foods that will help you begin making the transition to a healthier, less-inflammatory lifestyle. One thing we have learned through coaching practice members through our vitality programs, is that people are more successful when they make small changes over a longer period of time.  One way we help our practice members do this is by teaching them to take the meals they enjoy most and modify those meals so that they don't feel deprived of the satisfaction of eating what they like.

 

Below you will find recipes and links to some of our favorite recipes we've enjoyed during our time at home, along with suggestions on adapting these recipes for a healthier lifestyle. If you would like to learn more about the Vitality Programs we offer, please call 512.306.9800 to register for one of our upcoming webinars.

Crock Pot Chicken Tacos

This recipe is a family favorite! It's from Danielle Walker's "Against All Grain" cookbook and we highly recommend her

cookbooks and the Against All Grain website as a resource for healthy, delicious meals.

1 lb. boneless chicken thighs

1 lb. boneless chicken breasts

3 cups diced tomatoes in juices, from a can or fresh (I use 1- 28 oz can of petite diced tomatoes

1 small yellow onion, diced

4 garlic cloves, minced

2 serrano chilies, seeded and chopped (use jalapeno if you prefer less spice)

2 Tbs. chopped cilantro

1 Tbs. ground cumin

1 Tbs. chili powder

2 1/2 tsp. ground coriander

2 tsp. sea salt or pink salt

1/2 tsp. cayenne pepper (optional)

1/2 tsp. black pepper

Topping suggestions: diced avocado, diced jalapenos, pico de gallo, fresh cilantro, sliced green onions, squeeze of lime juice

Serve in lettuce leaves or grain free tortillas, such as Siete Almond Flour tortillas

Place all ingredients, except for toppings, in a slow cooker and cook on low for 5 hours. Remove the chicken, shred with two

forks, then return to sauce for an additional hour.

Chicken Pot Pie Soup

This is comfort food in all it's glory! You won't miss the crust. In place of white potatoes, try white turnips, parsnips, daikon radish or butternut squash.

https://40aprons.com/instant-pot-healthy-chicken-pot-pie-soup/

You've likely seen many recipes for this if you are an avid Pinterest user, however, this is one of our favorites, and perfect for right now since it uses a minimal number of ingredients. You can replace the ground pork with ground turkey or chicken.

https://ketogasm.com/keto-egg-roll-bowl-recipe/

Egg Roll in a Bowl

Beef Barbacoa Bowls

This beef barbacoa can be served over cauliflower rice and topped with shredded lettuce, pico de gallo, avocado and cilantro. Serve with a handful of Siete Paleo tortilla chips. You can replace the beef broth with chicken broth if needed and reduce the salt to 2 to 2 1/2 teaspoons.

https://www.yummly.com/recipe/Slow-Cooker-Barbacoa-2636624

Honey Mustard Chicken Drumsticks

This is a kid friendly meal! You can use chicken thighs, breasts or cutlets if you prefer. Serve with any vegetables but we like baked sweet potatoes and oven roasted broccoli.

12 chicken drumsticks, skin removed

Pink salt, black pepper and garlic powder

1 Tbs. avocado oil

1/2 cup minced yellow onion

2 garlic cloves, minced

1 Tbs. Dijon mustard

2 Tbs. whole grain mustard

2-3 Tbs. honey

1/2 tsp. apple cider vinegar (if you have it)

1/2 tsp. dried thyme leaves

Pink salt and black pepper to taste

Preheat oven to 425 degrees. Clean chicken and remove skin. Season with salt, pepper and a little garlic powder (a light sprinkling of each will do. Arrange chicken on a large sheet pan covered with parchment paper. Bake chicken for 35 minutes. While chicken is cooking, prepare the honey mustard sauce. In a medium skillet on medium high heat, add avocado oil. Add minced onion and saute for 2-3 minutes, stirring frequently. Reduce heat to medium low and add 1-2 tablespoons of water. Continue cooking onions, stirring frequently and adding a little more water as needed for approximately 5-7 more minutes or until onions are slightly caramelized. Add garlic and saute 1 minute. Add mustards, honey, vinegar and seasonings. Stir to combine and simmer 2 more minutes. Remove from heat. After 35 minutes, remove chicken from oven and baste with about 2/3 of the sauce. Return to oven for 10 minutes. Baste with remaining sauce and then continue baking for 5-10 more minutes or until juices run clear.