The salmon in this dish is optional. If you're not a fish lover, leave it out and enjoy this very tasty potato leek soup. If you do like salmon however, its flavor goes very nicely with this soup and makes it more nutritious as well. If you can, get wild-caught Alaskan salmon.
3 to 4 tablespoons extra virgin olive oil 2 large leeks, sliced into rounds 4 stalks celery, chopped 4 carrots, peeled and chopped 2 to 3 teaspoons sea salt 1 to 2 teaspoons dried dill 1 teaspoon dried thyme 2 pounds potatoes, chopped 6 cups water Garnish: Cooked or smoked salmon Chopped fresh parsley
Makes 6 to 8 servings. From Nourishing Meals by Alyssa Segersten and Tom Malterre
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This isn't the most photogenic of dinners, but don't judge a book by its cover. This one's delicious. Invite your friends over for this meal. They won't even know they're eating healthy. If you wish, you can of course add some cooked brown rice to this meal. Since the baking temperatures for these two dishes are slightly different, you can either cook the cauliflower while the chicken marinates, or you can just bake them at the same time and tweak the cooking time to your liking.
Apricot Glazed Chicken 4 organic chicken thighs or breasts Marinade: ¼ cup fruit-sweetened apricot jam ¼ cup wheat-free tamari or coconut aminos 2 tablespoons extra virgin olive oil 1 to 2 teaspoons grated fresh ginger
Makes 4 to 6 servings Roasted Cauliflower 1 large head cauliflower, cut into florets 2 tablespoons extra virgin olive oil or toasted sesame oil ¼ teaspoon sea salt freshly ground pepper, to taste
Makes 4 servings Both recipes are from Nourishing Meals by Alyssa Segersten and Tom Malterre This is another quick and delicious dinner option for busy evenings. We make sure to use healthier, more ethically raised, 100% grass-fed, organic beef. We also try to use ingredients in cans as sparingly as possible, since most cans are lined with plastic containing BPA. In this recipe, that means soaking dried beans and cooking them before adding them to the chili, and using tomato sauce that comes in glass jars, available at most health food stores.
1 tablespoon extra virgin olive oil 1 large onion, finely chopped 6 cloves garlic, crushed 1 tablespoon ground cumin 1 tablespoon chili powder 1 red bell pepper, diced 1 jalepeno, finely diced (optional) 1 pound ground beef 4 cups cooked red beans 2 cups tomato sauce 2 cups water 2 teaspoons sea salt ½ cup chopped cilantro
Makes 6 servings From Nourishing Meals by Alyssa Segersten and Tom Malterre The nice thing about this dinner is that everyone can get what they want. And they can leave out what they don't. It's also quick and easy to throw together on a busy weeknight. For kids who aren't big salad fans, you can make a plate or bowl of whatever ingredients they do like.
Salad: 1 head romaine lettuce, rinsed and spun dry 2 cups cherry tomatoes, cut into halves 2 cups cooked chickpeas, rinsed and drained ½ small red onion, diced 1 large cucumber, sliced ¼ cup kalamata olives, whole or sliced Greek Dressing: ½ cup extra virgin olive oil 6 tablespoons freshly squeezed lemon juice 1 to 2 cloves garlic 2 tablespoons fresh oregano leaves ½ teaspoon sea salt ½ teaspoon freshly ground black pepper Optional Additions: Fresh mint leaves Crumbled feta cheese Sliced hard boiled eggs Sprouts Chicken chunks Avocado slices
Makes 6 servings. Adapted from Nourishing Meals by Alyssa Segersten and Tom Malterre We will be posting a dinner recipe everyday for the next week, so be sure to check here for a variety of healthy and delicious dinner ideas. All have been served multiple times at our house at the request of happy and satisfied children and adults. We hope you will give some of them a try. And enjoy! This gluten-free chicken pot pie is one of our family's new favorites. To make this a vegetarian dish, just substitute chickpeas or cannellini beans for the chicken and vegetable broth for the chicken/bone broth. Chicken Pot Pie
6 servings Crust: ½ cup brown rice flour ½ cup sweet rice flour ¼ cup quinoa or millet flour ½ teaspoon salt 8 tablespoons organic palm shortening or organic butter 8 tablespoons ice cold water Filling: 1 to 2 tablespoons extra virgin olive oil 1 medium onion, diced 1½ cups diced carrots 1½ cups diced celery 1½ cups diced red potatoes 2 cups chicken stock or bone broth 2 to 3 tablespoons arrowroot powder 2 cups chopped cooked chicken 1 teaspoon dried thyme 1 teaspoon dried marjoram 1 cup frozen peas or corn ½ cup chopped parsley sea salt and black pepper to taste
From Nourishing Meals by Alyssa Segersten and Tom Malterre Even if you're not a Broncos fan, or even a football fan, the upcoming Super Bowl likely means getting together with family and friends and eating snack food all day. Want some healthy options that everyone will enjoy? We're here to help. Throughout the playoffs our family has survived the weekends on nachos (or the Colorado Springs culinary treat known as tater tachos - just substitute organic tater tots for organic corn chips). Below you you will find recipes for a delicious homemade pico de gallo, as well as the best non-dairy nacho cheese sauce we have discovered (this sauce does require a high-powered blender such as a Vitamix, a pricey item that is worth investing in if you are serious about healthy eating). Nachos are so versatile you can top them with almost anything. We use diced red onion, bell peppers, olives, and black beans along with a simple guacamole (2 smashed avocados, juice of one lime and a pinch of salt). And to add some dark greens to your celebration, we've included a recipe for kale chips that will disappear before you know it. Enjoy!
Pico de Gallo Makes about 5 cups 4 cups finely diced tomatoes 1 yellow or orange bell pepper, seeded and diced 1/2 small red onion, diced large handful fresh cilantro, finely chopped 2 to 4 jalepeno peppers, seeded and diced 2 to 3 cloves garlic, diced 1/2 teaspoon cumin 1 tablespoon apple cider vinegar 1 teaspoon sea salt
From Nourishing Meals by Alissa Segersten and Tom Malterre Not-So-Cheese Sauce Makes 6-7 cups 1 cup water 2 tablespoons lemon juice 1/4 cup diced pimentos or 1 large roasted red bell pepper, peeled 2/3 cup raw cashews or almonds 1 1/4 teaspoons onion powder 1/4 cup nutritional yeast or 2 tablespoons baking yeast 2 teaspoons sea salt
From Vitamix's Whole Food Recipes Kale Chips Makes 4 servings 2 bunches kale, inner stems removed 2 tablespoons extra virgin olive oil 1/4 teaspoon sea salt
Adapted from Nourishing Meals by Alissa Segersten & Tom Malterre This is a healthy and tasty treat to satisfy your sweet tooth. Perfect for parties, movies, or an after school snack.
Popcorn: 2 to 3 tablespoons virgin coconut oil ¼ teaspoon sea salt 1 cup organic popcorn kernels Caramel: ½ cup coconut oil or organic butter 1 cup maple syrup a few dashes sea salt
From Nourishing Meals by Alissa Segersten & Tom Malterre This dinner is one of our family favorites. We usually serve these with a simple veggie side - often boiled beets with balsamic vinegar or steamed broccoli. We highly recommend adding the optional spices to the oven fries. They are delicious and good for you. And don't forget the ketchup! We really like the ketchup from Elevation, a small Denver company.
Nuggets Makes 4-6 servings 2 large organic chicken breasts (about 1 ½ pounds) 2-3 teaspoons poultry seasoning ½ teaspoon sea salt 4 tablespoons arrowroot powder 4 tablespoons water 1 ½ cups almond flour 6 tablespoons coconut oil
From Nourishing Meals by Alissa Segersten & Tom Malterre Fries Makes 3-4 servings 4 medium organic russet potatoes or sweet potatoes ¼ cup extra virgin olive oil ½ teaspoon sea salt freshly ground black pepper Optional Spices: ½ teaspoon turmeric 1 to 2 teaspoons garlic powder 1 tablespoon paprika
From The Whole Life Nutrition Cookbook by Alissa Segersten & Tom Malterre To welcome in the new year, we are introducing a new way for you to learn about improving your health and life in 2016 and beyond!
The Hälsa Blög will feature a variety of healthy, delicious, and relatively simple recipes for you and your loved ones to enjoy. Our goal is to offer recipes for the whole family that won't leave you feeling guilty or sacrificing your good health. Most of our recipes are gluten-free, sugar-free, dairy-free, and use whole foods and healthy oils. We will regularly add new recipes, so be sure to check back for new tasty treats, sensational sweets, and satisfying savories. You'll find one of our favorite dinner combinations in the next post! The Hälsa Blög will also feature posts on health topics or concerns that patients raise or that we feel strongly about spreading the word about. Finding reliable information about health, wellness, and supplements can be a challenge, and we hope that our blog will soon become a source of information that you and your family can trust. In Swedish hälsa has two meanings that we identify with. As a noun it means good health. As a verb it means to bid welcome. Like our office, we hope that The Hälsa Blög will be a place where you will feel welcome and where you can focus on optimizing your health and being your best self. Enjoy! |
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