Posts Tagged ‘herbs’

Here is an easy, healthy, low-fat, one-pot or pan meal.  Lentils are a vital source of iron for vegans. They are also virtually fat-free and have an infinite shelf life. Lentils are a good source of cholesterol-lowering fiber, both soluble and insoluble. They are rich in protein,  folic acid and vitamins B and C as well as 8 essential amino acids and trace minerals. Lentils have one of the highest sources of antioxidants found in winter growing legumes. lentils help manage and are good for diabetes, digestion, weight loss, cancer prevention and coronary heart disease. Sweet Potato that veritable tasty veggie is so loaded with vitamin A and antioxidants that it is one the best sources of bio-available beta-carotene in the vegetable world. Sweet potato skins, when eaten, reduce the potential risks posed by heavy metal residues like mercury, cadmium and arsenic and may help cleanse the body of the effects of cancer treatment drugs. To me, Broccoli is king of the vegetables and its health benefits are never ending. It has high amounts of Vitamin C which aid iron absorption, prevent the development of cataracts and ease the common cold. The potassium in broccoli lowers blood pressure and its large amounts of calcium ward off osteoporosis. Broccoli is also fiber-rich and as such enhances the gastrointestinal tract and aims to reduce cholesterol levels. Broccoli has also been noted to reduce hormonal related cancers such as breast, prostate, ovarian and much more. Bok Choy is a member of the cabbage family and because it has only 4 calories per serving and loads of fiber, it is great for weight control. Bok Choy has more calcium and beta-carotene than other members of the cabbage family and is also high in potassium, folate, vitamins A, C and K. Potassium is important for healthy muscle and nerve function. Bok Choy is an excellent source of phytonutrients along with the powerful antioxidant combination of vitamins A and C to keep your body cancer free. High levels of K and calcium promote strong, healthy bones. Bok Choy can prevent cancer, heart disease, high blood pressure, diabetes, cataracts and macular degeneration.  Garlic and onion have antibiotic properties to ward off common cold and flu. Herbs de Provence usually include lavender flowers, sweet basil, thyme, rosemary, bay leaf, mint, fennel and chervil. The combination of these herbs assist with stress,  sleep, bronchitis, sore throat,  upset stomach, fungal infection,  eyesight, cough, and skin. Further, these combined herbs have anti-biotic, anti-inflammatory and anti-bacterial properties as well as containing iron, vitamin B-6 and calcium.


2/3-3/4 C  black or French lentils (these are smaller than green/brown lentils)

1 med. size sweet potato cut into small chunks

1 medium size broccoli crown cut into pieces

1 small head of baby bok choy

1 medium size onion

2 cloves of  garlic minced

1 sprig each of fresh thyme, rosemary and oregano or 1 tspn. of herbs de Provence

For additional seasoning: garlic powder and fresh ground black pepper


In a deep skillet or soup pot, saute onion and garlic until softened

Add sweet potato and lentils and 2 C of either water, vegetable broth or chicken broth

Bring all above to a boil then simmer for 15 minutes.

Add broccoli and simmer for 5 more minutes – to speed cooking, you may want to partially cover your pot or skillet.

Add baby bok choy and cook until wilted.

Remove from heat and plate topped with some of the fresh herbs for garnish,

Serve and enjoy!


If you like more broth you can just add more of the liquid you have chosen to use. Be sure to do this while still cooking.

I intended to use eggplant rather than broccoli but could not find any to meet my standards. So here is another option.

You may use spinach in place of bok choy if you like.


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Here come the chicken!! This is a colorful, robust and beautiful dish packed with protein and the man in my house needs that…I cook chicken occasionally and when choosing chicken, I only use free range organic, air-chilled chicken available at Whole Foods Markets everywhere. I want to take a little time to explain what air-chilled chicken is. These chickens are raised naturally in pastures on farms and are fed an entirely vegetarian diet with no antibiotic or hormone injections and no animal by-products. Air-chilled chickens are involved in a minimal processing method for cooling them to meet food safety guidelines. This method is superior to industrial poultry production which utilizes water-chilling. With this latter method, the poultry absorbs water full of chemicals to prevent diseases, salt, phosphate, and the blood and gut particles from all the other chickens in the water. Additionally, the labels on these chickens advertise “up to 5% water content.”  Air-chilled chickens are cooled to food safety standards and this method has been used in Europe for over 40 years. Each bird is individually chilled over the course of three hours. They are moved into carefully temperature-controlled chambers where cold air is misted on them. The birds then move over a mile or more on tracks in the chambers as they cool down. The flavor of air-chilled chicken is superior and of unparalleled taste. These chickens are juicy, tender and full of natural flavor and because they are not processed with water, they cook more quickly too.

Now for the health benefits: chicken is a wealthy source of a variety of essential nutrients especially high quality protein. Just 100 grams of chicken breast accounts for more than half the recommended dietary intake of protein. This helps to prevent against bone loss. Chicken contains niacin, a B vitamin, that helps protect the body against cancer. The trace mineral selenium is also present and is required for healthy thyroid hormone metabolism, anti-oxidant defense systems, and the immune function of the body. Vitamin B-6 is present in chicken and maintains healthy blood vessels. Along with niacin, B-6 helps to boost energy metabolism in the body. Phosphorous in chicken supports the health of teeth and bones as well as proper functioning off the kidneys, liver and the central nervous system. Portobella mushrooms contain a serious nutritional punch and they are low in fat and high in fiber. The portobella, like chicken, is an excellent source of selenium and a lot of other B vitamins, and their polysaccharide and beta-glucan components show anti-cancer properties. These mushrooms taste great and have broad range versatility in many recipes. Capers and olives fall into the category of mono-unsaturated fatty acids (MUFA’S) and as such, have a protective effect on our cells. They are also beneficial to weight control if eaten in moderate amounts. They contain vitamin E for anti-oxidant protection and the phytonutrients known as polyphenols and flavonoids. Olives and capers also have significant anti-inflammatory properties. They protect the heart, support gastro-intestinal health fight colon cancer, prevent heart disease, reduce hot flashes and protect cell structure. Herbs are often thought of as just seasoning but they are so much more. Herbs have disease fighting antioxidants too. In fact they have more than most fruits and vegetables. Herbs have been used medicinally for centuries.

Enjoy this wonderful healthful dish.


2 lbs. boneless halved chicken breasts, washed and cleaned of any remaining skin

2 lbs. chicken tenders, washed and cleaned of any remaining skin

4 med-large size potobella mushrooms sliced

1/4 tspn. fresh ground black pepper

2 T extra virgin olive oil

1/2 C white wine or low sodium chicken broth

Juice of 1/2 lemon

1/2 C pimento stuffed green olives

1/4 C capers rinsed and drained

2 T minced fresh oregano

1 T minced fresh mint

1 T apple cider vinegar

2 large garlic cloves minced

1 t minced fresh thyme


Sprinkle the chicken with freshly ground black pepper

In a large non-stick skillet, saute the mushrooms and brown the chicken on both sides in the oil.

Remove the chicken and mushrooms from the skillet and cover to keep warm.

Combine the remaining ingredients and put into the skillet. Stir to loosen brown bits in the skillet. Bring to a boil.

Return the browned chicken and mushrooms to the skillet and lower the heat.

Cover and simmer for 20-25 minutes or until chicken is tender and the juices run clear.

Plate, garnish with fresh herbs or lemon wedges and serve.  Yields 6-8 servings

mangi bene!!

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