Fennel Root, Pumpkin, & Tempeh

 

IMG_1192My lunch today was just too tasty not to share with my favorite people. 🙂 I’ve been trying to vegetables, new spices, & new combinations. I can honestly say I have never eaten this combination before today. I LOVE trying new delicious foods! I hope you enjoy this one as much as I did!

INGREDIENTS

  • 1/2 Fennel Root thinly sliced
  • 1/8 small pumpkin thinly sliced seeds removed
  • 1/3 block Tempeh thinly sliced and cut in half
  • 2 tbs. Coconut oil
  • Himalayan Salt
  • Shredded raw cheese (optional)

This is a SUPER simple recipe. Heat coconut oil over medium-high heat in a medium-sized pan then place fennel, pumpkin, & tempeh in pan. Cover and let cook for about 3 minutes, then stir. Cook mixture until browned. Sprinkle with salt and if desired sprinkle with cheese (raw cheese or Daiya cheese).

This entire meal will take you about 10 minutes all together to make. It’s super delicious! Let me know how you like it by leaving me a comment below!

Health benefits of fennel bulb

  • Fennel bulb is a versatile vegetable, used since ancient times for its nutritional and medicinal properties. This winter season has some noteworthy essential oils, flavonoid anti-oxidants, minerals, and vitamins that have known health benefits.IMG_1191
  • Bulb fennel is one of very low calorie vegetables. 100 g bulb provides just 31 calories. Further, it contains generous amounts of fiber (3.1 g/100 g or 8% of RDI), very little fat and zero cholesterol.
  • Fresh bulbs give sweet anise-like flavor. Much of it is due to high concentration of aromatic essential oils like anethole, estragole, and fenchone (fenchyl acetate). Anethole has been found to have anti-fungal and anti-bacterial properties.
  • The bulbs have moderate amounts of minerals and vitamins that are essential for optimum health. Their juicy fronds indeed contain several vital vitamins such as pantothenic acid, pyridoxine (vitamin B-6), folic acid, niacin, riboflavin, and thiamin in small but healthy proportions. 100 g fresh bulbs provide 27 µg of folates. Folic acid is essential for DNA synthesis and cell division. Their adequate levels in the diet during pregnancy can help prevent neural tube defects in the newborn babies.
  • In addition, fennel bulb contains an average amount of water-soluble vitamin, vitamin-C. 100 g of fresh bulbs provide 12 mg or 20% of vitamin C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. Further, it has small amounts of vitamin A.
  • The bulbs have very good levels of heart-friendly electrolyte potassium. 100 g provides 414 mg or 9% of daily-recommended levels. It is an important electrolyte inside the cell. Potassium helps reduce blood pressure and rate of heartbeats by countering effects of sodium. Fennel also contains small amounts of minerals such as copper, iron, calcium, magnesium, manganese, zinc, and selenium.

In Health, Hope, & Happiness,

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Homemade Kale Chips

Howdy!

I hope you all are having an awesome week! Today I wanted to share a SUPER simple, delicious, and nutrient dense snack recipe with you! YAAAAAY!!! 🙂 These are for those of you who…

  • Love chips
  • Want/need to add more veggies to your diet
  • Like delicious foods
  • Don’t want to get sick
  • Want big muscles
  • Want to lose fat
  • Love to snack
  • Are Human 🙂

I know many people are intimidated by kale. If you have been surviving on cheeseburgers, looking at this big curly leaf just might scare the crap out of you and your taste buds. This is where you have to build a bridge…and get over your fears and preconceived notions that kale tastes gross because it REALLY isn’t that bad and can be quite delicious! This is where Kale Chips come in! They are crisp, salty, oily, & delicious!! Try out this recipe and let me know what you think…

  1. Preheat the oven to 375 degrees F.
  2. Cut a large bunch of kale into bite-size pieces.
  3. Place in a large mixing bowl and drizzle with 3-4 tbs. melted coconut oil.
  4. Sprinkle with Himalayan or Celtic Sea Salt.
  5. Optional: sprinkle with 3 tbs. Palm sugar for sweet & salty mix.
  6. Spread kale mixture on parchment paper covered baking sheet and place on middle rack in the oven for about 15 minutes or until chips begin to slightly brown and become crunchy.Mix half way through for a more well-rounded crispiness. Remove and let cool.
  7. You can also put these in a dehydrator to keep them raw.

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That’s it! SUPER easy, right? There are many variations you can make of these, you can sprinkle them with raw or Daiya cheese, nutritional yeast, make sweet & salty, or use spices, be creative!! It’s a fantastic way to trick yourself and your family into eating a whole head of kale! 🙂 Have fun & enjoy!!

In Health, Hope, & Happiness,

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Thrifty Thursday: The Multi-Purpose Roasted Chicken

I can’t believe it is November 1st! So amazing, isn’t it? As we all know, Thanksgiving is just around the corner. The smell of autumn is in the air, the colors on the leaves are changing, the air is crisp, cool, and clean, I love this time of year. It is moments like these that make me want a house filled with pumpkin, cinnamon, and spice, a kitchen full of warm soups, and to sip on some hot dandy blend as I watch the rain pour down outside. Sounds magical, doesn’t it? 🙂

Today’s spotlight is something that will last for many meals and simultaneously fill your house with a delicious and comforting autumn aroma- An organic roasted chicken & vegetables.

The reason I am featuring this recipe on “Thrifty Thursday” is because organic animal protein can be pretty pricey, but when you buy a whole chicken, the price is dramatically reduced. You can also use this chicken and all it’s parts to go a long way! I was inspired to make this perfectly roasted chicken by one of Jamie Oliver’s posts. You can read his original version here- http://www.jamieoliver.com/recipes/chicken-recipes/perfect-roast-chicken.

INGREDIENTS

  • 1 organic Free-Range Chicken- giblets removed.
  • 1 Lemon
  • Fresh Herbs- I used Parsley & Laurel leaves
  • Veggies you’d like to roast- I used red potatoes, onions, asparagus, carrots, sweet potatoes, eggplant, broccoli
  • 1 head of garlic
  • Organic raw butter or organic coconut oil
  • Salt, pepper, & dried parsley or other desired seasonings

**Try to use all organic produce so you avoid toxic pesticides, GMO foods, and fill your body with nutrient goodness!**

HOW TO ROAST A CHICKEN

1. Preheat oven to 240°C/475°F.

Line a large baking sheet (I have one that slides right into my oven rack that has a 2-inch lip so juices won’t overflow) with parchment paper. You can also use a large glass baking dish which does not need to be lined with parchment paper.

2.Cut your vegetables

Roughly chop your veggies into chunks. The amount depends on the amount of people you’d like to feed. Break garlic into cloves, leaving them unpeeled. Put all chopped vegetables and garlic into a large bowl. Once all veggies are chopped, melt approximately 2-3 tbs. raw butter or coconut oil until liquified and pour over veggies in bowl. Sprinkle with salt, pepper and desired spices and mix well ensuring all veggies are coated. Pour veggies out into prepared pan, spreading them evenly across the pan.

3. Prepare Chicken

Remove your chicken from packaging and rinse inside and out. Let dangle over the sink for a few seconds to remove excess water. Place chicken in the center of your prepared pan on top of the veggies. Inside the cavity of the chicken, stuff in your fresh herbs. Now you need your lemon. Take a knife and jab holes in your lemon all around it. Now take your lemon and stuff in the cavity of the chicken. Take your butter or coconut oil and with your hands rub all over chicken. Then, with your hand, separate the breast from the top skin and rub the chicken breast with coconut oil or butter between the breast and the skin. This makes the chicken breast extra juicy.

4. Cook

Your chicken is now ready for the oven. Place your entire baking tray into the middle of the oven and immediately reduce temperature to 200°C/400°F. Cook the chicken for about 1hour 20min. You can baste the chicken half way through, taking juice from the bottom and pouring them on top of the chicken. You can also drizzle juice or a little water on the veggies if they start getting too dry.

5. Carve & Enjoy

Once chicken is cooked, remove and let sit for 15 minutes before carving.

Carefully cut down between the leg and the breast. Cut through the joint and pull the leg off.  Repeat on the other side, then cut each leg between the thigh and the drumstick so you end up with four portions of dark meat. Place these on a serving platter. You should now have a clear space to carve the rest of your chicken. Angle the knife along the breastbone and carve one side off, then the other. When you get down to the fussy bits, just use your fingers to pull all the meat off, and turn the chicken over to get all the tasty, juicy bits from underneath. You should be left with a stripped carcass, and a platter full of delicious meat you can serve with your beautiful roasted veggies.

What to do with leftovers

This is the wonderful part about roasting chickens, unless you have a big family, there are almost always leftovers! Now you can use that chicken for many other quick recipes during the week. Here are a few ideas…

  • Salads
  • Enchiladas
  • Tacos
  • Burritos (Gluten Free tortillas of course:) )
  • Sandwiches
  • Soups
  • Stir fry’s
  • With any kinds of veggies

Now you have the carcass and bones of the chicken. How many of you used to throw this part away? I know I have in the past. This part of the chicken is actually very valuable! It is perfect to make a mineral rich, nutrient dense broth!

How To Make a Chicken Broth

1. Place chicken carcass in a large pot.

2. Throw in some veggies. My favorites are 1-2 red potatoes cut in quarters, 1 onion chopped in half, 1 head of garlic, 1 leek in pieces, 2 large carrots cut in chunks.

3. Some essential add-in’s: 1 tbs. apple cider vinegar (this helps draw the minerals out the of chicken bones making the broth more nutrient dense), 2 tbs. coconut oil, Himalayan or Celtic Sea Salt to taste, optional spices: cayenne pepper, tumeric, Italian seasonings.

4. Bring all ingredients to a boil. Once boiling, reduce heat and let soup simmer for 12-24 hours.

5. Once broth is done, let cool, then pour soup over a strainer into another large pot to remove vegetables and bones. You can choose to later chop up veggies and add back into the broth or you can discard veggies with bones.

6. Store broth in glass jars in the fridge or freezer. You will see that after broth is cold it will look like it is gelatinous a bit. This is amazing…this gelatinous look is incredible beneficial for the digestive tract in particular. This broth is amazing and incredibly nutrient dense, made with only pennies!

7. You can add veggies, tempeh, kelp noodles, or anything you’d like to your broth. In the above picture, I added kelp noodles & an organic hard boiled egg. It was perfect!

 

Let me know how your Roasted Chicken turns out! Have a beautiful Thursday!!

 

XOXO,

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FEEL GOOD FRIDAY- Chocolate!

Happy Friday!!

I hope you all had a great week and are looking forward to an exciting weekend! Today’s spotlight on Feel Good Friday is…drumroll please…..CHOCOLATE!! Did you know cacao literally means food of the gods? Wow! Every knows that chocolate can make any situation a little better. 🙂 You may not know, however, why that is. And while some chocolates bring healing and happy feelings, there are others that bring destruction and wreak havoc on your hormones,body, brain, and BMI (Body Mass Index)! Make sure you know the difference!

wow…that is an attractive face they chose for the one to stop on..my apologese!

A Snapshot of Cacao Benefits:

  • Packed with antioxidants, higher than most fruits & vegetables!
  • Increases production of feel good hormones endorphines and seretonin in the brain.
  • Decreases cardiac & stroke risk
  • Decreases risk of colon cancer
  • Promotes healthy blood sugar levels
  • Full of healthy anti-inflammatory fats
  • High amounts of magnesium & minerals promoting healthy muscle function

TOP 5 AREAS TO LOOK FOR IN A CHOCOLATE

  1. RAW- The most nutrient dense chocolate treats will be those that are made with raw cacao. This preserves all of it’s nutrients so your body can reap maximum benefits from your chocolate of choice.

  2. ORGANIC- Cacao beans are one of the top sprayed crops on the market. Choosing organic will ensure you know what you’re biting into and don’t end up with chocolate covered pesticides. 

  3. CACAO %- The higher the cacao % of chocolate, the more nutrient dense and the less amount of sugar. Optimally you can make your own using 100% cacao and using stevia as a sweetener. If buying a bar, try to choose between 75-90%. 

  4. SWEETENER- If you do purchase a chocolate bar that has an added sweetener, make sure you know what sweetener they used. By all means avoid all artificial sweeteners such as aspartame, saccharine, sucralose, & splenda. 

  5. ADDED INGREDIENTS- Make sure you know what’s going into your chocolate. Some choices may have added ingredients such as milk, lactose, and chemical ingredients. You want chocolate to be as pure as possible. 

Forms of Cacao

Raw cacao Bars
Raw cacao Powder
Raw Cacao nibs

Some of my favorite chocolate brands…

 

 

Would you like my most FAVORITE homemade superfood raw chocolate recipe???

All i ask is that you share this article. Share it on Facebook, Twitter, or Email to a friend. If you share it on Facebook and tag my page, Jessica Lopez, RN & Holistic Health Coach, I’ll know you shared it and send you the recipe. If you use other avenues, email me at Jessica@JessicaLopezRN.com and I’ll email you my favorite recipe! (Allow 12-24 hours for me to get it to you 🙂 )

Read more about how AMAZING chocolate can be for you!

Don’t forget to checkout my new program THE EMPOWERED WOMAN! Starting Soon!

Have a wonderful weekend everyone!

xoxo,

Jessica

“Faith means being sure of the things we hope for. And faith means knowing that something is real even if we do not see it.”

 Hebrews 11:1

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TASTY TUESDAY- Zero Calorie noodles in a kale mushroom cream sauce

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Welcome back to Tasty Tuesday!

This creation came to me in the spur of the moment last night when I had no idea what to make for dinner. It was a total success and I will definitely be repeating this again soon! Ever since I went gluten-free, I do have days where I miss pasta. I know there are gluten-free pastas, but most of the time they are filled with junk, so I just avoid them. These noodles however are calorie free! I’m not a big calorie counting fan at all, but I do love that these are full of fiber, totally natural, and have zero calories! Check out the recipe below…

INGREDIENTS

  • 1 package of miracle or kelp noodles.
  • 1 onion diced
  • 3 garlic cloves minced
  • 1 handful kale chopped
  • 1 cup mushrooms- I found a frozen bag of mixed mushrooms including shiitake & boletus. If you can use shiitake or other medicinal mushrooms, that would be the best!
  • 1 tbs. raw butter
  • 3-4 tbs. organic coconut oil
  • 1 tbs. Nutritional yeast (optional- give is a cheesy flavor)
  • Himalayan salt to taste
  • Optional: add in grilled chicken

DIRECTIONS

  1. Melt coconut oil & butter in a medium skillet over medium-high heat.
  2. Add onion & garlic and cover. Sautee about 5 minutes or until lightly golden brown.
  3. Add mushrooms & kale and cover
  4. In the meantime, drain and rinse the noodles. For some reason they tend to smell like fish when you open them. The weirdest thing, I know, but they taste NOTHING like fish. 🙂 Rest assured.
  5. Once the mushrooms are cooked and the kale is wilted, add in the noodles, salt to taste, & nutritional yeast and turn to low heat. Cover for about 2 minutes to let noodles heat up.
  6. I also chose to add in some grilled organic chicken breast. I cooked it seperately, cut it into strips and mixed it in at the end. You can choose to do the same if you’d like!
  7. That’s all it takes! Enjoy your nice meal! As a tip, if you would like your sauce to be thicker, you can add a little coconut flour and mix it in. Be careful not to add too much or it may become too thick.

Try it out and let me know what you think by leaving a comment below! Have a great day!!

xoxo,

Jessica Lopez

Make sure you check out my new program, “THE EMPOWERED WOMAN”! Sign up to do a free consult with me to see if this is what you have been looking for!

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FREE RECIPES!

Kiwi Salad

Hey Everyone!

Today, I want to share 3 of my favorite Go-To, Under 5-Minute Superfood meals with you! We all know vegetables and salads can be a bit boring sometimes if you eat them for every meal, but these are AMAZING and never get old! Here’s a sneak peak at their delishisness…

 

 

So, here’s what I’m going to do today…I want you to head on over to my page on “The Empowered Woman”, and if this sounds like something you’re interested in, I want you to put your email in the box at the bottom and use the calendar link you’ll receive in your email to schedule a FREE appointment with me to talk about how I can help you.

Once you put your email in, I’ll send you these 3 one-of-a-kind delicious recipes straight to your inbox!

And if you like the looks of these beauties, all the members of my program are really in for a treat! I’ll be giving them all my secrets and cream of the crop from my recipe collections. FUN! 🙂

I hope you all have a great day today and I hope to talk with you soon! Remember, if you know any women…which I’m pretty sure you do…pass on the link and program details, maybe you can do it together! Friends helping friends, that’s what it’s all about, right?

xoxo,

Jess

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“Manly” Meal Night- Burgers & Fries

Burgers

Tonight we had more of a “manly meal” for two studly basketball players. Instead of salad & fish, we had burgers & fries. As you guys know, nothing comes out of my kitchen that isn’t nourishing to the body, and this was no exception. These burgers were delicious and popped with flavor!

I topped these beefy burgers with these beautiful local organic tomatoes, onions, avocados, some organic condiments, and wrapped in a beautiful local red lettuce. MMM!

These red potato fries were the perfect pair to the perfect burger. They were crispy and FULL of flavor!

 

Here are some fun facts about red potatoes…

1. They are high in Vitamin B-6 which has shown to be essential in enzymatic function in the body.

2. It has been shown to not spike your blood sugar as much as the average Russet Potato.

3. It is less-likely to feed Candida Yeast overgrowth and usually considered a safe food on most candida-killing diets such as the “Body Ecology Diet”.

4. It is low in calories with a good amount of fiber.

5. They contain high levels of anthocyanins, a type of antioxidant. The red potato contains five times the level of antioxidants compared with the russet potato.

6. Contain a good amount of protein with 4 completely bio-available grams.

To better demo how EASY this meal is to throw together, I made a quick video in my cute little Spanish Kitchen. Enjoy!

Recipe for Best Burgers Ever

Ingredients

  • 500 grams or about 1 lb.  Organic GRASS-FED ground beef

  • 1 c. shredded organic zucchini

  • 1 Tbs. ground chia seed

  • 1/4 c. raw feta cheese

  • 10 kalamata olives diced

  • 1 chopped green onion

  • 1 1/2 Tb. Gluten-Free Worcestershire sauce

    1 Tbs. RAW Apple Cider Vinegar

    1 Organic Egg (optional)

     

1. Mix all ingredients in a food processor or large bowl with hands until well combined.

2. Make patties to be about 3-4 inches in diameter.

3. Preheat grill or BBQ and place burgers on grill approximately 3-4 min. each side depending on preference.

4. After you flip them you can add a slice of raw cheese to make cheeseburgers.

5. Serve these patties on toasted gluten free buns or wrapped in lettuce and add desired healthy condiments :)

Recommended Healthy Condiments:

*Avocado, lettuce, tomato, onion, pickles

*Organic mustard, mayo, ketchup (NO HIGH FRUCTOSE CORN SYRUP)

*Saurkraut

 

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Recipe for Fantastic Fries

  • 3-4 Large red potatoes
  • 4-5 tbs extra virgin coconut oil or raw butter
  • Seasonings: Himalayan salt, garlic powder, onion powder, black pepper

1. Preheat oven to 375 degrees Fahrenheit.

2. Wash and cut potatoes into french fry shapes.

3. Place cut potatoes in a large ziplock bag and add melted coconut oil and seasonings. Shake until all potatoes are covered.

4. Spread french fries out onto a baking sheet covered in parchment paper.

5. Place on one of the top racks in the oven and bake for approximately 15-20 minutes. Check on them half way through and stir around.

6. Enjoy with your delicious burger!

 

 

That’s all for today guys. I hope you enjoyed this recipe! Have a beautiful day and I pray that everything you do today is blessed. 🙂

xoxo

P.S…If you haven’t already entered your email to follow my blog, scroll down to the bottom of this page and do so now! You can also sign up to get my monthly newsletters by clicking on the newsletter tab on the main page! And feel free to pass this on to anyone you feel would enjoy it! 🙂

~Jess

“For I know the plans I have for you, declare the LORD, plans to prosper you, and not to harm you, plans to give you a HOPE and a FUTURE.” – God

(Jeremiah 29:11)

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Tonight’s Dinner: Zucchinni & Tempeh- OH so good!

zucchini tempeh

Tonight’s dinner is one that takes 5 minutes and is DELISH! I was in the mood for something light, and this is what my brain came up with. Hope you enjoy it!

Here is what you’ll need:

  • 1 zucchini
  • Organic tempeh- OR- Your choice of clean meat
  • 3 tbs Extra Virgin Coconut Oil
  • Seasonings (optional)
  • Hemp Seeds

To see the video of how EASY this really is, check out my video!

 

I hope everyone has a great weekend!

Blessings!

xoxo,

Jess

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