Dr. Miaken Zeiger | Monday March 8, 2021
Each month in 2021 we will be sharing recipes received from Zeigler Chiropractic patients, friends, and fans featuring Quercetin and Cruciferous rich ingredients. Need a reminder of which foods fall into the Quercetin and Cruciferous categories? Learn more about these COVID, Seasonal Flu and Common Cold fighting foods discussed in the Zeigler Chiropractic January 2021 article.
May: Apples & Cinnamon with a Twist
Looking for a quick and delicious treat to get you through the afternoon? Or something tasty to put on your morning granola, oatmeal, cream of rice, or yogurt? We’ve got you covered with this super easy recipe. Make it up on a Sunday afternoon and pull it out of the fridge throughout the week. Your tummy will thank you.
Ingredients & Recipe:
4 organic Honey Crisp apples (or your favorite apple)
1 t cinnamon
1 T coconut oil
2 T freshly squeezed lemon juice
1 cup chopped almonds or pecans
pinch of salt
Wash, peel & dice apples (leave skin on if you like); toss with cinnamon.
Place your pan on medium-high heat with 1 T coconut oil.
When oil is hot, add apples & cinnamon and saute until apples are softened.
Add lemon juice + pinch of salt to apple mixture and stir.
Remove pan from heat.
Stir in chopped nuts.
Serve immediately in a bowl by itself or on top of whatever you like … it’s delicious!
April: Spinach & Cilantro Soup
This simple soup packs a big flavor punch courtesy of Samin Nosrat (Salt Fat Acid Heat).
Tahini makes it rich and thick, and lemon brings brightness to the party. So nutritious … it’s literally a full serving of veggies in every cup! Pair it with warm Naan bread or a crisp corn tortilla. If you aren’t a fan of Cilantro, sub in Parsley! Planning a cleanse? This is the soup for you.
Ingredients & Recipe for the Sauce:
1/4 c well stirred tahini
1/4 c freshly squeezed lemon juice
1 large clove garlic finely grated
3/4 t sea salt
1/2 t ground cumin
1/2 t red pepper flakes
2 T water
Whisk all of the above ingredients in a bowl until smooth; it will thicken while it rests. Whisk in more water or lemon juice as needed to get to drizzle consistency. Set aside.
Ingredients & Recipe for the Soup:
12 oz baby spinach (12 packed cups)
7 c of veggie or chicken stock (homemade if possible, it’s a big source of the soup’s flavor)
4 c roughly chopped cilantro (2 bunches)
2 stalks chopped celery
1 cup diced onion
1/4 c well-stirred tahini
2 t sea salt
2 T freshly squeezed lemon juice + more to taste
• Add stock to Dutch Oven or heavy pot; bring to a boil over high heat
• Stir in spinach, cilantro, celery, onion, tahini, salt; return to a boil
• Turn off heat; stir in lemon juice
• Use an immersion (or regular) blender to purée soup
• Taste, adjust seasoning with more salt and lemon as desired.Add trimmed leaves into a large bowl.
• Serve in bowls or mugs, drizzle with tahini sauce.
March: 3-Ingredient Kale Chips
Sheet pan recipes are all the rage these days. If you’re looking for a fun and tasty way to get more greens into your diet, give this sheet pan recipe a try. Just pop it in the oven while you’re prepping up tomorrow night’s dinner. Trust us: the kids will love this too!
Ingredients & Recipe:
1 bunch of kale
1 tablespoon of extra virgin olive oil
A pinch of salt for seasoning
• Preheat your oven to 300°F.
• Wash & pat dry kale leaves
• Cut out stems leaving only leaves
• Cut the leaves into bite size pieces
• Add trimmed leaves into a large bowl. Drizzle in the olive oil and thoroughly coat each leaf.
• Line your large sheet pan with parchment paper and spread the kale evenly.
• Sprinkle salt and bake the kale for roughly 8-10 minutes.
• Let cool & enjoy
February: Berry & Kiwi Yogurt Parfait
It’s any easy one friends – no cooking or complicated recipe to follow for this tasty and nutritious breakfast or afternoon snack. Super easy for you and the kids to assemble!
Ingredients & Recipe
Plain Yogurt (0% or 2% is preferred)
1 Kiwi (peeled, quartered, and sliced) tucked into the yogurt
1 handful of Blueberries sprinkled on top
1 heaping teaspoon of chopped Almonds scattered on the berries
1 teaspoon of local, organic Honey drizzled over the top
Add a slice of toasted whole-grain bread, peel a Cutie orange, and you are good to go! While we especially love Kiwifruit – with one of the highest sources of Vitamin C – it is technically a berry! Your toppings could be almost anything: strawberries, banana slices, blackberries or raspberries; pecans, walnuts or granola.