Author: Kimberly Roberto

Wife, Mom, Daughter, Business Owner with a Passion for Cooking and Eating Healthy Food and Helping Others to do the Same!

Better than Take-Out: Chinese Make-In

Kung WOW Chicken and Egg Drop Soup

I always say that cooking at home is faster than takeout, which I still hold as true, but the main reason to do it is so that you control the ingredients.  Chinese food has been notorious for MSG in the past and many chinese joints now claim “MSG free” but guess what, when MSG comes out, other stuff goes in.  Namely added table salt and other miscellaneous flavorings.  Then of course, is the quality of the meat they use.  Do you think they are sourcing free range chickens?  Are they even sourcing quality meats at all?  What about the oils they are using.  Typically restaurants use vegetable oil or peanut oil- both of which are damaging to the human body.  In the recipe below, we start out with healthy coconut oil instead.

Tonight my 9 year old daughter was my sous chef, helping me gather ingredients, chop, and stir.  Don’t be afraid to get your kids in the kitchen with you.  It only took us 30 minutes to make everything.  Takeout isn’t even that speedy.  If you are too tired or busy during the week- make a couple of dinners on Sunday so that they are ready to go.  Always make a little extra to use for lunches the next day.

Here is what we threw together for dinner tonight.  Don’t let the list of ingredients scare you.  Most of them are staple items that you should have on hand- no special trips to the grocery store.  And the cool thing- no premade bottled sauces.  This is from scratch!

Kung-WOW Chicken

2 tablespoons coconut oil

2 lbs organic chicken – cut into 1″ cubes

1 organic red pepper (peppers are notoriously pesticide laden-go organic), chopped

1-2 teaspoons chili paste (check ingredients).  Spice it up to your liking.

5 large mushrooms (optional- I chop them into a fine dice to get them past my kids)

1 small can water chestnuts, cut in fourths

Fresh ginger, grated w/ a microplane (about 1″ of a piece of ginger that has been peeled) NOTE:  keep your hunk of ginger in the freezer in a ziploc bag.  It is easy to peel and grate and it will last almost forever!

2-3 cloves garlic, put through a garlic press or finely diced

1/2 – 1 cup organic chicken broth

1/2 cup tamari

1 tsp sesame oil

1/4 cup organic peanut butter

Heat the coconut oil in a large skillet (no teflon :)).  When hot add the chicken and the red peppers in the pan and DO NOT TOUCH.  Let it sit until it browns then stir.  Cook until chicken is cooked through and remove from the pan.

Add the chicken broth, chili paste, tamari, peanut butter, garlic, ginger, and sesame oil and stir to combine over low heat.

Add in the mushrooms and water chestnuts and stir to combine.

Egg-Drop Soup

2 cloves whole garlic

4 slices fresh ginger

1/2 teaspoon white peppercorns

sliver of onion

5 1/2 cups (approx. 46 ounces) free-range chicken broth

1/3 cup brown rice vinegar + 1 teaspoon, divided

1 large free range egg

1 large free range egg white

1 teaspoon sesame oil

Ground white pepper and sea salt to taste

Smash the garlic cloves and ginger to release flavor with the side of a large knife.  Crush white peppercorns with a heavy pan on a cutting board.  Tuck the garlic, ginger, onion slice, and peppercorns into a tea infuser or cheesecloth bag and place it in a saucepan with the chicken broth and 1/3 cup brown rice vinegar.  Boil for about 15-20 minutes.

Whisk the egg, egg white and 1 teaspoon brown rice vinegar together in a small bowl.  Pour in a steady stream of the rice mixture into simmering soup while stirring.

Remove from heat and add in the sesame oil and ground pepper and salt.

I hope you enjoy this easy dinner that will rival any takeout!

Kimberly RobertoLeave a comment

Alli Weight Loss Product Ad Campaign

When this product first came out, I was, of course, appalled but sort of forgot about it when it seemed to fade into the background.  However, it seems that Glaxo Smith-Kline has revitalized their marketing campaign as evidenced by the frequent television commercials so I felt the need to voice my frustration.  GSK is doing a great job of skimming over the fact that this product is a drug.  It is an over the counter version (lower dosage) of Xenical (orlistat) developed by Roche in 2004.  It is important to stress that every drug (over the counter or prescription) has side effects and how it affects one person can be different than how it affects another.  After all, everyone’s body chemistry is different. 

I get very concerned when I see desperate people dumping their money into products and programs that just don’t work and worse yet, cause harm to their bodies.   People are being bombarded with “quick fix” claims and led astray for increased profits to the companies peddling them.  According to Stephen McGuire from Medical Marketing & Media, “At the time of the Alli’s launch last year, GSK estimated it would eventually sell between five million and six million kits annually, translating to at least $1.5 billion in annual retail. A 60-capsule kit costs about $50 while a 90-capsule pack costs about $60.”   Do you know what you can do at the grocery store with $60?  A LOT!!!  And, it would work much better.   And what about $1.5 billion earmarked for school lunch programs?  That would be money well spent. 

Check out these known side effects of Alli: (from http://www.drugs.com/alli.html)

Alli side effects

Get emergency medical help if you have any of these signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat. Stop taking Alli and call your doctor at once if you have severe pain in your upper stomach spreading to your back, nausea and vomiting, and a fast heart rate. These could be signs of pancreatitis.

The following side effects occur commonly with the use of this medication. They are the natural effects of Alli’s fat-blocking action and are actually signs that the medication is working properly. These side effects are usually temporary and may lessen as you continue treatment:

  • oily spotting in your undergarments;
  • oily or fatty stools;
  • orange or brown colored oil in your stool;
  • gas with discharge, an oily discharge;
  • loose stools, or an urgent need to go to the bathroom, inability to control bowel movements;
  • an increased number of bowel movements;
  • stomach pain, nausea, vomiting, diarrhea, rectal pain; or
  • weakness, dark urine, clay-colored stools, itching, loss of appetite, or jaundice (yellowing of the skin or eyes).

Other side effects that may occur while taking Alli include:

  • problems with your teeth or gums;
  • cold symptoms such as stuffy nose, sneezing, cough;
  • fever, chills, sore throat, flu symptoms;
  • headache, back pain; or
  • mild skin rash.

This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.

Sounds appealing, huh?

How about simply applying the timeless principals of nutrition?    That is really the only way to achieve success.  Please remember:  Weight loss does not necessarily equal better health!  In fact, too many people lose weight the wrong way causing harm to their bodies.  The scale may be in their favor but their organs and systems can be screaming “help us!”  Unfortunately, the ramifications of this type of dieting often show up years later. 

If you are new nutrition and don’t even know where to begin, read through this blog or post a question/comment- I will do my best to get you on your way. 

Also, feel free to join our “Lighten Up” Weight Loss Challenge in January or our Maximized Living Makeover in February.

Kimberly RobertoLeave a comment

Marvelous Mayo-less Chicken Salad

During these winter months, when most of the seasonal food tends to be heartier and everything seems to be cooked, I find myself wanting a good salad.  Here is a great, versitile salad that can be eaten alone, atop some baby greens, or put on  a slice of Ezekiel bread.  Don’t be afraid to experiment with the ingredients.  Add more or less of the items listed, leave some out, add some other ingredients in- whatever makes you happy.  I love the taste of curry with the fruit- it gives it a sweet and savory flavor that is just sensational. 

Be sure to use the best quality chicken (free-range, organic), organic apples (and apple cider vinegar) because conventional apples rank among the highest in pesticide load, and raw nuts because roasting damages the good fats that are so beneficial.   Always remember that the quality of your nutrients is crucially important.   

Marvelous Mayo-less Chicken Salad

1 organic chicken breast, chopped or shredded

1/2 – whole avocado,  cubed

1/2 apple chopped

1-2 tablespoons red onion, grated

1 -2 tablespoons raw nuts, chopped (I like walnuts but you can use almonds or pecans as well)

1 tablespoon organic raisins

1 teaspoon curry powder

1 tablespoon organic apple cider vinegar (I like Bragg’s brand)

Pinch of sea salt and ground black pepper

Put everything in a bowl and toss lightly being careful not to smash your avocados.

Kimberly RobertoLeave a comment

Top 10 Reasons to Avoid Sugar and Refined Grains

Top 10 Reasons to Avoid Sugar & Refined Grains
from Maximized Living Nutrition Plans by Dr. BJ Hardick, Kimberly Roberto and Dr. Ben Lerner
 
 
1.  Sugar is the primary dietary cause of the obesity epidemic.
Fat doesn’t make you fat — but sugar that turns into fat will.

2.  Sugar causes hormonal and metabolic imbalance.
Swinging Insulin and Cortisol levels in the body (to decrease, then increase blood sugar) not only cause your system to “crash,” but set up a cascade of abnormal hormone functions which lead to premature aging and illness.

3.  Sugar is your fast track to diabetes.
On the Standard North American Diet, it is only a matter of time before Insulin receptors burn out, unable to handle the onslaught of sugar.

 
4.  Sugar increases the acidity of the body.
All disease thrives in acidic environments.
 
5.  Sugar causes inflammation.
 Inflammatory enzymes are elevated on higher-sugar diets.  Inflammation is at the heart of 98% of disease.
 
6.  Sugar is the primary reason for high cholesterol.
Your body’s innate healing system, which uses cholesterol, goes into high gear when the body is traumatized at the cellular level by high sugar, insulin, and inflammation.  The solution to high cholesterol is not to forcefully lower it, but remove the interference in the body causing it to rise in the first place.
7.  Sugar leads to heart disease.
 Elevated inflammation in the arteries increases the risk of high blood pressure, hemorrage, stroke, and heart attacks.

8.  Sugar is an anti-nutrient.
Your body’s expenditure to manage sugar is greater than the energy it gains from it.  In fact, in order to process high sugar foods, your body must pull valuable vitamins and minerals from it’s stores.  If you think you are better off eating a chocolate bar (or piece of white bread) than going hungry, think again.

9.  Sugar is a known toxin.
Like all toxins, your body is constantly trying to eliminate it from the bloodstream.  You can assist your body by not giving it more sugar to deal with.
10.  Sugar promotes cancer.
Feeding cancer cells their primary fuel is like pouring gas on a fire.

 

 

Kimberly Roberto1 Comment

Curried Cabbage

I am a vegetable lover- there is no vegetable I don’t like.  However, many people are veggie-phobic.  Therefore, I am always looking for creative recipes to get people trying vegetables in new and appealing ways.  This recipe fits the bill. 

Cabbage is such a healthy vegetable- it is often referred to as “natures broom” because of its fiber content and aiding in detoxification .  It is also a good source of vitamin K and vitamin C and is known to have anti-inflammatory and anti-cancer properties. 

In other words- you need to get it into your diet.  One way is to blend it into soups where you get all of the nutritional benefits without chewing on the actual cabbage leaf.  I think I may play around with making this very recipe into a soup.   

Another way is to try it braised and flavored to your liking.  This is a very easy, tasty way to prepare cabbage.  The flavors are simple yet rich and filling.  

Curry Cabbage – modified from a recipe on www.allrecipes.com

  • 1 tablespoon coconut oil
  • 2 tablespoons butter
  • 1 small onion, grated
  •  1 clove garlic, minced
  • 1 small head cabbage, sliced or chunked 
  • 1 cup grated carrots, optional (leave out for Advanced Plan)
  • 1/2 cup unsweetened shredded coconut
  • 2 tablespoons curry powder
  • 3/4 cup coconut milk
  • sea salt and pepper to taste

    •  Place a large skillet over high heat. Heat the oil and butter and sautee the onion, carrot (optional), and garlic until the onion begins to soften, about 1 minute.  Add the cabbage, coconut, and curry powder; sautee for 2 more minutes.

    Reduce heat to medium-low; pour in the coconut milk, and season to taste with salt and pepper. Cover, and cook to desired doneness.

    Kimberly Roberto2 Comments

    No-atmeal – Grainless Hot Cereal – Must Try!

    I came across this wonderful recipe over the weekend and just had to try it.  I whipped it up this morning and was amazed at how good it was.   It was a creamy, crunchy, rich, delightful change of pace.  Although the original recipe contains a high glycemic banana (bananas should typically be saved for before or after exercise)- the fact that there is no oatmeal or grains of any kind make it a terrific breakfast treat.   The Advanced Plan version merely takes out the banana and adds a small amount of stevia.  Amazing what you can do with food.

    It is full of healthy proteins and good fats along with being full of vitamins and minerals.  The best part is that it is perfect for a cold morning and so satisfying that I won’t even think about food for at least 4 hours.

    So here it is- give it a try.

    • 1 small handful of walnuts
    • 1 small handful of pecans
    • 2 tablespoons ground flax seed
    • 1/2 – 1 teaspoon ground cinnamon
    • 1 pinch of ground nutmeg
    • 1 pinch ground ginger
    • 1 tablespoon almond butter
    • 1 banana, mashed or Stevia to taste for Advanced Plan
    • 3 organic eggs
    • 1/4 cup unsweetened almond milk (add more if you prefer it a little runny)
    • Optional: 2 teaspoons pumpkin seeds, 1 handful of fresh berries

    Directions:

    Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain, making sure to stop before it’s totally ground into a powder. Set aside.

    Beat eggs, add almond butter, and almond milk and mix well.

    Stir in the nut mixture. Gently warm on the stove until the “no-atmeal” reaches your desired consistency; this should only take a few minutes. Stir the mixture frequently as it cooks.

    Sprinkle pumpkin seeds and berries on top if desired . Add more almond milk if you want.

    recipe & picture courtesy of Doug Descant & Mark’s Daily Apple

     

    Kimberly RobertoLeave a comment