Easy Recipes That Stop COVID, Seasonal Flu & Common Cold
Recipe Sharing
In 2021 we started sharing recipes received from Monarch Family 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 Monarch Family Chiropractic January 2021 article.
There are so many nutritional benefits delivered in this delicious dish. Quercitin-rich red bell peppers bring high levels of Vitamins C, B6, K1, A, E as well as essential Potassium, Folate, and Protein to the party. When filled with a comforting mix of cooked rice, lentils, red onion, and celery, you also increase your delivery of healthy protein, fiber and carbs.
Stuffed Red Peppers with Rice & Lentils
Saute 5 min. in a 3 qt sauce pan:
3 T olive oil
1/4 c chopped celery
1/4 c chopped red or yellow onion
1-2 T Za’atar (or combined dried thyme & sesame seeds mixed in oil)
add & stir 5 min more:
1/2 c Basmati Rice
1/2 c Lentils
add:
2 c boiling water, chicken or vegetable stock
Simmer on low 20-30 min. until rice & lentils are cooked
Fill Peppers:
Wash, cut in half and seed; dress lightly with salt, pepper and olive oil; place in baking dish.
Fill pepper halves with rice & lentil mixture, mound slightly but don’t over pack.
Top with crumbled Feta and drizzle of Za’atar or olive oil.
Bake: 350 degree oven
Uncovered 20 minutes
Cover & bake additional 30-40 minutes
Serve with fresh green salad.
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.
Apples & Cinnamon with a Twist
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!
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.
Not a fan of Cilantro? Sub in Parsley!
Planning a cleanse? This is the soup for you.
Spinach & Cilantro Soup
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
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!
Crispy Kale Chips
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!
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!
Berry & Kiwi Yogurt Parfait
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.
have a recipe to share?
We’d love to expand our recipe library to include favorite Quercetin or Cruciferous rich recipe. Drop it off during your next chiropractic care visit or email me today!
In Health,
Dr. Miaken