Elements of Nutrition

Elements of Nutrition Shares with the Community

Elements of Nutrition is committed to the health conscious lifestyle. On this page we will be sharing items of interest that can range from recipes, new and interesting products, and tips on living a healthy life.

This month's recipe - Pasta, Greens, Beans & Chicken

A great healthy and organic meal that serves 6
Recipe adapted from FSNE

Prep Time: 20 minutes

Total Time: 45 minutes

Ingredients:
1 box organic whole wheat pasta (Bionaturae) or (Jovial) brown rice pasta (if gluten free)
1 Tablespoon organic olive oil
½ onion, organic chopped
3 cloves organic garlic, chopped
2 cups hormone and antibiotic free chicken, cooked, cut in cubes
1 bunch organic Swiss chard or 6 cups organic spinach, chopped
1 (15.5 ounce) can of organic Eden cannellini, great northern or navy beans, rinsed and drained
2 cups organic chicken or vegetable broth
1 teaspoon organic Italian seasoning
¼ teaspoon organic crushed red pepper flakes
Salt and pepper to taste
½ cup Parmesan cheese, grated (optional). Omit if vegan

Preparation:

Cook the pasta according to directions on box, and drain.

On medium heat, add olive oil and onion to a large pan.

Cook for 5 minutes, add garlic and cook for another minute.

Stir in chopped chicken and cook until heated through.

Add beans, greens, and stock, along with spices.

Add in cooked pasta and stir to combine.

Cook for 5 minutes until pasta is heated through.

Note: Replace chicken with tofu if vegetarian/vegan

 

 

Previous Recipes

 

Organic Apple Crisp

A simple dessert that's great served with organic frozen yogurt or organic ice cream. Makes 1 9x13-inch pan.
Recipe by Diane Kester, modified

Prep Time: 20 minutes

Total Time: 65 minutes

Ingredients:
10 cups organic apples, peeled, cored and sliced
½ cup organic sugar
1 tablespoon organic all-purpose flour
1 teaspoon organic ground cinnamon
½ teaspoon organic nutmeg
¼ cup water
1 cup organic quick-cooking oats
1 cup organic all-purpose flour
½ cup organic brown sugar, packed
¼ teaspoon Rumford baking powder
¼ teaspoon baking soda
½ cup organic butter, melted

Preparation:

Preheat oven to 350 degrees F (175 degree C).

Place the sliced apples in a 9x13 inch pan. Mix the white sugar, 1 tablespoon flour and organic cinnamon, and nutmeg together, and sprinkle over apples. Pour water evenly over all.

Combine the oats, 1 cup flour, brown sugar, baking powder, baking soda and melted butter together. Crumble evenly over the apple mixture.

Bake at 350 degrees F (175 degrees C) for about 45 minutes.

 

 

Stacey's Salsa!

Try this great salsa recipe for a great summer and year round healthy snack.

Prep Time: 20 minutes

Total Time: Needs to sit overnight

Ingredients:
5 large ripe tomatoes
2 large garlic cloves
10 mini sweet bell peppers or 1 large
½ bunch cilantro
1 large jalapeño
1 medium red onion
¼ cup organic apple cider vinegar
3 tbs olive oil
Juice from 1 large lime
Sea salt and pepper to taste
Balsamic vinegar

Preparation:

Score tomatoes and drop in boiling water until skin starts to peel.

Pull out of water and drop in ice bath.

Peel tomatoes and dice into medium size.

Dice red pepper and onion small.

Chop garlic and jalapeño into a fine paste, add cilantro and chop fine.

Mix all ingredients and let sit overnight.

Add dash of balsamic and dash of olive oil to finish.

Add salt and pepper to taste the following day.

 

Kale Chocolate Chip Cookies!

Try this great cookie recipe for a healthy snack. This recipe has been altered; original found in “Fifty Shades of Kale; authors: Drew Ramsey MD & Jennifer Isrerloh. This delicious recipe makes 24 cookies.

Prep Time: 15 minutes

Total Time: 15 minutes

Ingredients:
1¼ c. Bob’s Red Mill all purpose gluten free baking flour
½ c. Organic old fashioned oats
1 t. Rumford baking powder
¼ t. Himalayan salt
½ c. Packed torn organic kale leaves packed
¾ c. Wholesome organic brown sugar
¼ c. Horizon stick organic butter
2 T. Kelapo coconut oil
1 T. Plantation organic molasses
1 T. Simply Organic vanilla
2 Organic eggs
¾ c 70 % Enjoy life semisweet mini chips, or cocoa dark chocolate chunks, gluten free

Preparation:

Preheat oven 350°F, coat baking sheets with cooking spray.

Mix together GF baking mix, baking powder, salt, and oats in a large bowl.

Use a magic bullet or food processor to finely chop kale, do not puree.

In a separate bowl beat with electric mixer butter, coconut oil and brown sugar, on low until combined.

Add molasses and 1 egg at a time, mixing on low speed, until incorporated, add vanilla extract.

Add dry ingredients slowly into wet ingredients, mixing only to combine.

Stir in chocolate chips.

Drop by tablespoon, or scoop and place approximately 1 inch apart on cookie sheet.

Bake 12-14 minutes until firm around edges and soft in the center.

Cool on wire rack.

 

Dairy free organic tacos!

Packaged taco seasonings often contain artifical flavors and colors as well as other ingredients you may not want to include. This taco rescipe is all organic and you can change the flavor by adding or removing the seasonings of your choice. This recipe is dairy free, but top finished tacos with shredded Cheddar cheese if that is to your taste. Here is a quick, easy healthy version of an all time classic favorite.

Prep Time: 10 minutes

Total Time: 30 minutes

Ingredients:
1 pound lean ground organic beef
1 small organic onion, chopped 1 teaspoon organic olive oil
1 tablespoon organic chili powder
1½ teaspoons organic ground cumin
1 teaspoon salt
1 (15 oz) can of organic pinto beans 8 ounces organic tomato sauce ½ cup organic salsa
1 tablespoon chopped organic cilantro
¾ cup water
4 organic spelt tortillas

Optional toppings: Shredded lettuce, diced tomatoes. chopped avocado

Preparation:

Rinse and drain the pinto beans

Brown ground beef in large skillet over medium high heat until it crumbles and is completely cooked. Drain beef well and remove beef.

Over a medium high heat, heat olive oil in cleaned skillet. Saute the onion in the hot olive oil. Once the onlion is sauted, add chili powder, cumin, salt and beef. Cook for 5 minutes stirring occasionally.

Add beans, tomato sauce, water and salsa and stir well. Mash beans with a fork leaving some beans whole. Bring to a boil, reduce heat and simmer uncovered until liquid is reduced. Depending on the heat this can take about 10 minutes.

When done, remove from skillet and top with cilantro and serve with spelt tortillas and toppings.