JACQUI’S IMMUNE BOOSTING CHICKEN SOUP

Jacqui's Immune Boosting Chicken Soup

We are only as strong as our immune systems are and prevention is an inside job! 

Part 1:

INGREDIENTS:

2 lbs. organic chicken parts (legs, breasts, etc.)

2 stalks organic celery, cut in half

4 cloves of garlic, peeled

1 med. Yellow onion, cut in half

1 sprig fresh oregano (I also throw in 1 oregano oil gel cap from DFH)

2 cups chopped organic carrots

METHOD:

Put above ingredients in large pot and cover with cold pure water – 2 inches above ingredients. Cook over high heat. When water boils, cover and reduce heat to medium.  Simmer for 1 hour.

Part 2:

INGREDIENTS:

1 tsp. extra virgin olive oil

1 tbsp. chopped fresh oregano leaves

3 cloves minced garlic

2 tbsp. chopped fresh ginger

1 chopped yellow onion

Sprinkle of cayenne pepper

1 1/2 lbs. organic red or purple potatoes peeled and cut into small cubes

2 organic sweet potatoes peeled and cut into small cubes

2 cups chopped organic carrots

1 can diced organic tomatoes

4 cups torn organic greens (spinach, swiss chard, kale, etc.)

Sea salt and black pepper to taste

METHOD:

Put oil, oregano leaves, garlic and onion into a large pot. Cook at medium. Heat until veggies are just soft, about 5 mins. Turn heat to high, add broth, potatoes and carrots.  When broth boils, reduce heat to medium. Cook until potatoes and carrots and tender, about 15 mins. Remove skin and bones from chicken. Shred meat into bite-sized pieces. Add chicken, tomatoes, sea salt and pepper to soup. Cook until warm.

*You can also add jalapeño peppers (4 tsps. Seeded and minced) if you like.

**All ingredients should be organic if possible.

Jacqui’s Immune-boosting Smoothie

Immune-boosting Smoothie

70% of our immune system resides in our gut.  This yummy nutrient-dense smoothie is chockfull of gut-healing, immune-boosting nutrients.  Use it as a meal-replacement or have it for a snack.

Ingredients:

• 4 oz. pure water

• 4 oz. plain kefir (contains probiotics)

• 1/2 cup ice

• 1 scoop organic, grass-fed whey protein (Whey Cool Protein Powder – plain or vanilla)

• 1 tsp. flax oil

• 1 tsp. chia seeds

• 1/2 cup fresh or frozen blueberries

• 1/2 banana (contains pre-biotics)

• 1/2 hass avocado (contains pre-biotics)

• 1 handful leafy greens (spinach, kale work best)

Method:

Add all ingredients to blender and blend for approximately 1 minute.

* for a chocolatey immune boost add 1 T raw cacao powder.

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

INGREDIENTS

  • ½ cup canned organic pumpkin
  • ½ frozen banana
  • ½ cup almond or coconut milk
  • 1 scoop PurePaleo Vanilla Protein Powder (optional)
  • 1 scoop Whole Body Collagen (optional)
  • 1 teaspoon monk fruit powder or 1 packet stevia
  • ½ teaspoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 tablespoon unsalted almonds
  • Sprinkle of Cinnamon
  • Sprinkle of pumpkin pie spice
  • ½ cup of ice

METHOD

  1. Add all your ingredients to a blender and puree until blended.
  2. Pour and enjoy

Makes 1 serving

 

Hormone-Balancing Smoothie

Gorgeous Glow Smoothie

 

 

 

 

This refreshing and delicious endocrine-enhancing smoothie is bursting with beneficial nutrients that will get your day started and keep you going until lunch!

INGREDIENTS:

1/2 cup pure water or organic green or white tea (cooled)

1/2 cup lite coconut milk

1 scoop pure whey protein or vegan protein powder (no soy, no sugar)

1 t Maca root* powder (gelatinized) 

1 T ground flax seeds

1/2 cup frozen raspberries

1/2 cup frozen banana chunks

1 small handful fresh mint

1 large handful fresh organic baby greens (spinach, kale, swiss chard, etc.)

Juice of 1/2 lime or lemon

1 pinch Himalayan sea salt (optional)

Ice (optional)

METHOD:

Add all ingredients (except protein powder) to blender and process until smooth.  Add protein powder and process briefly until combined with rest of ingredients.  Enjoy!  Makes 1 serving

*Maca is a root plant that is native to Peru and well known for its powerful, hormone-balancing properties.   Although maca does not affect the hormones directly, it has hormone-balancing effects by providing nutrients to the body, which are used by the endocrine system. It’s qualities help alleviate a range of stressors including fatigue, anxiety, stress, depression, and sleep issues.  Some of it’s other benefits include regulating mood swings, increasing libido, energy enhancement, improved fertility and enhanced mental clarity and focus.

Anti-Inflammatory/Pro-Inflammatory Foods

Anti-Inflammatory Foods

  • Fish
  • Fruits and Veggies that are rich in color
  • Cruciferous Veggies (broccoli, cauliflower, brussel sprouts, kale, cabbage)
  • Green tea
  • Walnuts
  • Flaxseeds, Flax oil
  • Green drinks (Paleomeal is the only recommended as it does not contain alfalfa which has been shown to worsen autoimmune disorders)
  • Cinnamon
  • Ginger
  • Garlic
  • Basil
  • Quercitin and other bioflavonoids

Pro-Inflammatory Foods

  • SUGAR!!!!
  • Hydrogenated oils
  • Corn oil, Soybean oil, Safflower oil and Sunflower oil
  • Saturated Fats (red meat, full-fat dairy products) – You can eat lean, grass-fed meat 1 to 2x/week.
  • Egg yolks (limit to 2 – 2x/week)
  • Refined and processed foods in general
  • Artificial sweeteners
  • Genetically Modified Foods (GMO’s) (corn, soy, canola oil, cottonseed oil, beet sugar, zucchini and yellow squash to name a few)

Skinny Sangria

Pomegranate SangriaWith all the parties, food and alcohol, it can be hard to keep your waistline in check without feeling like you’re missing out. At only 150 calories, you can enjoy the festive cheer without overindulging. Cheers!

Ingredients

  • 1/2 oz pomegranate liqueur
  • 4 oz apple cider
  • 2 oz shiraz – to float on top
  • Orange garnish
  • pomegranate seeds
  • fresh mint

Directions:

Mix together pomegranate liquor and apple cider.  Float shiraz on top and garnish with orange slice, pomegranate seeds and fresh mint leaves.

 

Ginger Orange Zest Roasted Pumpkin Seeds

Roasted Pumpkin SeedsAdapted from Serious Eats

INGREDIENTS

  • 1 1/2 cups pumpkin seeds ( fresh or raw, unsalted pumpkin seeds in bag)
  • 2 tablespoons melted organic butter (or olive oil)
  • 2 teaspoons corse sea salt
  • 2 tablespoons monk fruit  sweetener 
  • 1 teaspoon ground ginger
  • 1/2 teaspoon grated orange zest

METHOD:

Scoop out the inside of your pumpkin, and separate seeds from pulp. Don’t worry if there’s a little pulp left on the seeds when you roast them—it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss.

In a bowl, toss the seeds with the melted butter/olive oil, coating thoroughly. Add salt, sweetener and seasonings.

Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil).  Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they’re baking, so that they toast evenly.

Luscious Lettuce Wraps

Luscious Lettuce WrapsWho needs bread with these delectable little waist-friendly grab ‘n go “sandwiches”.  There are endless combinations and taste possibilities – get creative!  Can be made the day before and stored in the refrigerator making these the perfect quick ‘n easy protein-rich snack or meal.

INGREDIENTS: (for each wrap)

1 Bibb or Boston lettuce leaf (cleaned and dried)

1 oz. lean protein (ex. chicken, turkey, tuna or salmon)

1/4 c finely chopped or small amount julienned veggies

1 T Hummus or 1 t vinaigrette

1 t ground flax seeds

METHOD:

Assemble ingredients in the order listed above.  Either roll or fold lettuce leaf in half, store in container and refrigerate.

 

 

Mason Jar Breakfast Parfait

Mason Jar Breakfast Parfait

This yummy little protein-rich grab ‘n go breakfast can be made days in advance and stored in the refrigerator.  Talk about quick and easy!  Oh and delish – VERY delish!!

INGREDIENTS:

1/3 c uncooked oats

1/3 c almond or coconut milk

1/2 c plain Greek yogurt

1 T almond butter

6 frozen or dried cherries, chopped

1/4 c chopped walnuts or pecans

METHOD:

Combine all ingredients in mason jar and store in refrigerator overnight.

Spring Fling Morning ZZZZZZing!!!

Spring Fling Morning ZZZZing!!!

 

Spice up your morning and rev up your metabolism right from the get go with this sassy little elixir.  Can you say WOO HOO!!!!!

Ingredients:

• 2 cups greens of choice (baby kale, baby spinach, swiss chard, romaine – or mix of all)
• 1/2 medium avocado
• 4 inch piece cucumber, chopped
• 1 stalk of celery, chopped
• 1 handful fresh cilantro
• 2 garlic cloves
• Juice of 1 whole lime
• 1 pinch cayenne pepper and/or chili powder
• 1 pinch sea salt
• 1 cup strong brewed green tea, cooled
• 1 cup frozen pineapple chunks

Method:

Put all ingredients in Vitamix or blender and process until smooth. Store remaining juice in glass jar and refrigerate for up to 3 days. Makes approximately four 8oz. servings.