Tag Archives: heart healthy

Lebanese Chicken Recipe for Yeast Free Diet, Candida, Gluten free, Dairy Free Lifestyles

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As a personal chef, Chef Gloria B, specializing in mouth watering, home cooked meals, for any medical condition, I have become familiar cooking for those in need.   Regardless of  food restrictions this recipe is delicious even if you don’t need a yeast free diet.  The key is always using fresh herbs, fresh squeezed lemon juice and marinating the chicken overnight.

¼ lemon juice
1 heaping tablespoon fresh chopped oregano
1 heaping tablespoon fresh chopped basil
1 heaping tablespoon fresh chopped thyme
1 heaping tablespoon fresh chopped flat parsley
6 cloves fresh chopped garlic
¼  cup olive oil
1 teaspoon sea salt
½ tablespoon dry mustard (mix with ½ tablespoon water, let sit for 10 minutes before using)
1 pound boneless skinless chicken breast (organic free range is the best)

Serves 3-4

Mix lemon juice, oregano, thyme, parsley, basil, garlic, sea salt and dry mustard together in small bowl. Gradually add the olive oil and whisk all the ingredients together.  Cut chicken into serving pieces that are even thickness. Put chicken breasts in zip lock bag and add the rest of the ingredients.  Let sit in refrigerator overnight or longer.

Preheat grill.  Take the chicken out of zip lock bag.  Pour the marinade into a small pot, bring to boil and then simmer for 10 minutes.  Grill chicken for approximately 5 minutes a side. (Depending on thickness of breast may take 10 minutes a side) Cut into strips about 2”inches wide.  Pour marinade over chicken and serve.

 

Which Diet is the right one? Paleo, Mediterranean, Zone??

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Chicken, asparagus & portobello mushroomsZone, Mediterranean, Paleo, which is best? I have been teaching healthy cooking, doing nutritional consultations and a personal healthy chef for over twenty years. When I began my food/health journey Macrobiotics was the way to eat for good health. It still has great principles which continue to show up in the “celebrity” or “Doctors” latest discovery. I hear so much controversy regarding different ways of eating, it’s almost comical.
But, what I believe is that our foods have been grown with too much pesticides and the use of GMO’s in our food supply is very damaging to our health. The use of pesticides is changing our health. It is seen in the vast increase in celiac disease, cancer and food intolerances that are affecting millions of people. Many people aren’t even aware that they have these food intolerances. Some think they have acid reflux, or IBS. People don’t understand why they have gained weight or how to lose weight until they want to figure out they have a problem. Much of it is actually the effect of eating non-organic grains, corn, soy, and processed foods.
Six years ago I wrote the book Zone Perfect Cooking Made Easy. I was and am proud of this book. However, if I were to write it today it would be different. For starters, at the time I wrote it, the American Diabetes Association was big on Splenda, which I would not use today. If I were to substitute all of the recipes that I used Splenda in I would choose Stevia or organic Agave Nectar. I would use recipes involving buffalo meat, the least saturated, and free range meat. Another change I would make is using more healthy fats, they won’t make you fat (which I state in my book) however, if you were to use more than the suggested amounts in the recipes it wouldn’t hurt you. I would prefer to cut down on the grains and beans. I didn’t emphasize the importance of organic foods because it was written for the general public, rich or poor and I wanted everyone to be able to use the book. My strong preference is to use organic and free range as much as possible in all of your healthy cooking. I also think the 40-30-30 principle is adaptable to different bodies, perhaps for some it is 30,30,40!
The test of whether what you are eating works for you is in answering these questions: Do you have good energy, good mental acuity,(4-5 hours after eating), are you focused, do you have cravings, are you at your ideal weight, do you have any other health issues such as too much acid or alkaline in your blood system? Regardless of what diet you are following, the key is to have balance of all nutrients in your body.
I have been sugar free (since 1973); dairy free, gluten free and red meat free for over 20 years. For my body, and I do believe that everyone has the “right” way to eat for their body type, and activity level; having steel cut oats, fresh fruit with eggs in the morning energizes my body. It feels great eating and I feel great for 4-5 hours after eating. I eat very little grains (quinoa with vegetables and the steel cut oats are what I eat in small quantities) I eat a large quantity of fruits and vegetables, good fats (avocado, olive oil, olives, nuts and seeds)and protein (wild fish, seafood,free range poultry and cage free eggs).
If you are in doubt as to what to eat and what works best for your body, I recommend kinesthetic muscle testing or an elimination diet to find out what foods give you strength and support you and what doesn’t. I do kinesthetic muscle testing with my clients, and if there is doubt I recommend a good elimination diet for 6 weeks to support the findings.
Listen to your body, it will speak to you and tell you what is right. If you are having trouble hearing your body talk, I can help. I am available for consultations. Give me a phone call or send an email so I can help you figure out the best foods for your health. I can also give you recipes suitable for your body.

The Start of Something Great

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I was talking to a friend of mine about how much I enjoy the Farmer’s Market in the summer.  He saw my eyes light up and the passion I had.  He said this should be your next blog!!  I am a personal chef and I love my job.  It all starts with having the right ingredients.  I go to the Marblehead Farmer’s Market on Saturday mornings and the Swampscott Farmer’s Market on Sunday mornings.  Why both?  Each market has different farmer’s who specialize in different things.  For instance, at the Marblehead market there is a farm stand that specializes in Asian produce, I can get beautiful diakon radish, baby bok choy and pea pod tendrils.  At the Sunday market I like getting my corn to eat that night and there is also an organic farmer with the biggest and brightest Swiss Chard and garlic.  It’s so much fun to meet the different farmers and talk to them about their crops and what might be great this week.  I always introduce myself to the farmer’s and tell them I’m a personal chef and much of the produce I am buying will be used in their dishes for the coming week.  It’s that extra step of being closer to the source of what I’m making that I enjoy.

What to do with the produce?  Here is a recipe that I love from the fresh vegetables in the Farmer’s Market

Farmstand Gazpacho
2 cups diced (1/4 inch) pickling cucumber
2 cups diced (1/4 inch) red bell pepper
2 cups diced (1/4 inch) ripe tomato
1/2 cup diced (1/4 inch) red onion
2 cups V-8 juice
1/2 cup white wine vinegar
1/3 cup extra-virgin olive oil
2 dashes hot sauce

1. Place all of the diced vegetables in a large bowl. Add the tomato juice, vinegar, oil, and hot sauce. Season with salt and pepper and toss.

2. Transfer half of the mixture to a blender or food processor and pulse the machine on and off to coarsely puree the contents. Return the pureed mixture to the bowl and stir to combine. Refrigerate for 4 to 6 hours before serving.   Can be topped with slices of avocado.  Gazpacho soupYou can easily double this recipe for a large party.

If you want to know what to do with your fresh produce or don’t have time to shop at the Farmer’s Market, contact Gloria@ChefGloriaB.com to help.  www.ChefGloriaB.com

 

BBQ Season & Cancer Prevention

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Grilled Salmon with Dry Mustard, Olive oil and Lemon juiceSalmon

I read a very informative article http://www.care2.com/greenliving/10-ways-to-cancer-proof-your-barbecue.html about grilling and cancer prevention.  As many people know the charred food is linked to the creation of carcinogens, which can increase your risk of cancer.  However, this article talks about ways to grill and prevent these risks and still enjoy a delicious meal from the grill.

I hadn’t realized until I read the article that I automatically have been using the right type of recipes on the grill!  I thought I would share one with my readers that can be varied to your own tastes.

Depending on the quantity of fish or chicken I am marinating would have an influence on the amount of olive oil and lemon juice.  Chicken I marinade in a ziplock bag overnight.  Fish I marinade about an hour to two hours maximum.

Salmon with lemon-olive oil and dry mustard

This recipe has a good kick from the dry mustard.

1-2 pounds salmon

1/2 tablespoon dry mustard, mixed with 2 tablespoons water (allow to sit for 10 minutes before mixing with other ingredients)

3 tablespoons lemon juice (freshly squeezed is the best)

3 tablespoons olive oil (not extra virgin, EVO burns at a high flame and gives off a toxic gas)

1 tablespoon Mirin

2-3 cloves garlic, minced

2 teaspoons fresh grated ginger

2 tablespoons chopped fresh cilantro

sea salt to taste

fresh pepper to taste

One or two hours before grilling prepare marinade.  In a small bowl add lemon juice, mirin, garlic, ginger, cilantro, using a wire whisk,  mix ingredients.  Gradually add olive oil while whisking.  Cut salmon into serving pieces (4) and put into non-reactive dish 9×12 (Pyrex or ceramic work well).  Preheat grill on high flame until temperature reaches 600 degrees.  Turn heat to medium low and place fish skin side up on grill.  Cook for 4 minutes (depends on thickness of fish), turn fish to skin side down and grill for another 4-5 minutes (take care not to overcook fish).  Remove and turn off grill.  Serve with vegetables.

If you don’t like to grill, need help cooking and preparing food, or want to learn how to cook, call Chef Gloria B and we will make your meals to perfection.  We offer cooking for any medical condition or good health.

How Diet Can Aid Cancer Prevention and Treatment

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Whether you are battling cancer, have a family history of the disease, or are looking for ways to prevent it, simple lifestyle changes, including your diet, can have a major impact. A diet rich in plant-based foods is associated with a lower risk for developing cancer, as well as reversing cancer in some cases. According to the National Cancer Institute, eating a healthy diet in conjunction with exercising regularly and maintaining a healthy weight can contribute to the prevention of a third of all cancer diagnoses.

By eating smart, you can improve your health, your life expectancy, and lower your risk of developing cancer. It’s highly important to consume beneficial and vitamin-rich foods before, during and after surgery, radiation and other cancer treatments. The following foods have cancer-fighting and prevention properties.

Foods that May Help Prevent or Treat Cancer

 

  • Berries. Fruits such as blueberries and strawberries are full of antioxidants, which can protect against cell damage, according to the American Institute for Cancer Research. These berries especially help protect against mouth and neck cancers.
  • Tomatoes. These fruits are rich in lycopene, a type of antioxidant that helps give tomatoes their red color and may help prevent prostate, lung and stomach cancer.
  • Whole Grains. Whole grain foods may greatly reduce your risk of colon cancer. This is because whole grains contain a number of plant compounds, including phytochemicals, which protect against cells damage. Whole grains are also a great source of antioxidants and fiber, which is highly protective against colon cancer, but may also protect against breast, ovary, endometrial, and gastrointestinal cancers.
  • Carrots. Orange vegetables and fruits including carrots, butternut squash, sweet potatoes and cantaloupe are high in beta-carotene, a type of antioxidant, which can help prevent mouth cancers. Beta-carotene helps reduce the harmful effects of free radicals, which are the molecules in your body that cause cell damage, leading to the development of cancer.
  • Fatty Fish. Fish, such as salmon, are packed with omega-3 fatty acids, which may help protect against colon, breast and prostate cancer.
  • Garlic. When garlic is crushed or cut, it releases immune-enhancing compounds that may help block carcinogens from entering cells and may also slow cancerous tumor development.
  • Green, Leafy Vegetables. The American Institute of Cancer Research reports that kale, spinach and romaine lettuce are excellent sources of fiber and nutrients such as lutein and flavonoids, which may protect against cancers of the mouth, pharynx and larynx.
  • Green Tea. This type of tea is loaded with antioxidants and other cancer-fighting agents. Drinking about two to 10 cups of green tea a day may help patients with any form of cancer. Some studies on green tea and breast cancer have reported shocking results.
  • Mushrooms. From shiitake to maitake to reishi mushrooms, these vegetables contain a number of vitamins that may naturally enhance your immune system and natural cancer-fighting abilities.

The consumption of fruits and vegetables may help in the prevention and treatment of cancer, but is not intended to replace more conventional methods of treatment, and should also be coupled with regular exercise and doctor appointments.

Author bio: Kaitlyn Teabo is a writer for The Mesothelioma Center. She combines her interests in writing, cancer research and emerging scientific technology to educate the mesothelioma community about asbestos and its related diseases.

Source:

American Association of Retired Persons. Foods That Help Prevent Cancer. Retrieved from www.aarp.org/health/healthy-living/info-12-2012/foods-that-help-prevent-cancer.html#slide1

 

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