Chef Cathy’s Healthy Guacamole

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Chef Cathy's Healthy Guacamole
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 

Warrior against cancer and perfect for the IBS sufferer!

I created this recipe for one of my IBS clients, wanting a different snack option that wouldn't upset your tummy. This is still one of her very favorite go-to's. Also, one of my cancer clients who constantly craved Mexican food after chemo really enjoyed this as well. A win-win! ~Enjoy


Course: Appetizer, Side Dish, Snack
Cuisine: Mexican
Ingredients
  • 1 large Avocado
  • 1 medium Roma tomato, chopped
  • 1 tsp Ground Cumin
  • 1 tsp Garlic Powder
  • Juice from 1/2 small lime
  • 1 10 oz bag Benitos Bean Chips (I LOVE the black bean flavor!!!)
Instructions
  1. Cut the avocado in half with a knife and remove seed.

  2. Spoon out the center of the avocado with a spoon and put into a small bowl.

  3. Cut the tomato in half and squeeze the tomato with your hand over the bowl, releasing the seeds and pulp of the tomato.

  4. Dice the skin of the tomato on a cutting board and place into bowl.

  5. Add spices and lime juice and smash!

  6. OPTIONAL:  If you want to add 2 TBS chopped onion and 1 TBS of chopped cilantro, fold in here.

  7. Serve chilled or at room temperature.

Recipe Notes
Will stay in the fridge for 3 days!
Check out my Video on this great recipe:
 

Potatoes

Godsource™ 101: Helping Those with IBS

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PotatoesFrom my awesome new book, One Bite at a Time…Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments

As you look at the meal plan below, you may be wondering why I put these foods together? When you suffer from IBS, it is important to eat in “couples,” so to speak. Eating some protein like a scrambled egg, just settles on the tummy better when you add some fiber packed foods like fruit to keep it balanced. Just part of the education process that I love sharing!
Here is an excerpt from my book regarding IBS:

IBS (irritable bowl syndrome) is an intestinal disorder causing pain in the belly, gas, diarrhea, and constipation. This chronic disease can not be cured but treatment may help.  IBS does require a medical diagnosis and sadly can last years or a lifetime.

Day 10

Breakfast: Scrambled Eggs with fruit
A.M. Snack:  Black cherry smoothie
Lunch: Potato Soup
P.M. Snack: Fresh hummus & gluten-free crackers
Dinner: Baked chicken with roasted asparagus
Potato Soup~ Good ‘ol baking potatoes get a bad rap. Actually, they are full of fiber, low in calories, and helps in keeping your blood sugar levels where they should be because the fiber helps absorb the simple sugars in the gut. Full of B vitamins and vitamin C, potatoes are also a great source for antioxidants, just to name a few of the awesome benefits it possesses. Moreover, those who have a ginger tummy will find comfort in this easy, digestible favorite. Our goal here is to keep it simple, so will love how easy this recipe is for you!

Potato Soup

1 large potato, baked
1 cup all natural chicken broth
1 TBS green onions, chopped~High in fiber, low in sodium, and high in vitamins A & C
1 tsp sea salt
1 tsp garlic powder
1/2 tsp black pepper
In a small pan over medium heat, heat chicken broth. Cube the potato, skin on, about 1″ thick. Add potato and spices to the broth and stir to incorporate. Cook for 15 minutes. Spoon into bowl and top with green onions.
This on one of those “go-to” recipes that you will use again and again. Make sure you keep a couple of baking potatoes on hand at all times for when your tummy is a tad yucky. Until nest time~enjoy!

Godsource Foods™ 101: It’s Good to be Full of Mush!

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Mushrooms…some of my most favorite foods in the world! With a huge variety to choose from and the wonderful health benefits, it is truly hard to go wrong when choosing this amazing food! Did you know that penicillin is extracted from the mold of mushrooms? Putting that information into play, it just makes sense that mushrooms help in keeping us healthy.

 

 

A great source for vitamin D, mushrooms are the winter’s sun. Vitamin D is critical to our health so munching on these gems is a flavorful way to keep the all important vitamin D in check. Mushrooms are also the only fruit or vegetable to have this super power vitamin so it is a good habit to keep them at the top of your grocery list. Not only do you get the sunshine vitamin with these guys, your bladder will thank you as well! Full of selenium, mushrooms help lower the risk of bladder cancer according to seven studies published in last year’s Cancer Epidemiology, Biomarkers & Prevention.

 

 

Mushrooms also promote immune health and are loaded with antioxidants that fight those horrible free radicals that like to invade our bodies. Mushrooms are our warriors! Loaded with B vitamins as well, mushrooms will kick your metabolism up a notch by turning your food into fuel. And, they are low in calories! So whether you stuff a portobella, saute a shiitake, or grill a white button, mushrooms win a blue ribbon for healthy eats. What a champion food!

 


Until next time~Enjoy!



Egg Salad

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Egg Salad
Prep Time
25 mins
Cook Time
15 mins
Total Time
40 mins
 

A great recipe for athletes because of the protein.  It is also wonderful for patients struggling with IBS.

Course: Main Course, Salad, Side Dish, Snack
Cuisine: American
Servings: 2
Ingredients
  • 6 large Eggs
  • 1 4 oz jar Pimentos
  • 6 large Black olives, pitted
  • 1 tsp Yellow mustard
  • 1 TBS Newman’s Own Olive Oil & Vinegar Dressing
  • 1/4 tsp Garlic powder
  • 1/4 tsp Lemon pepper
Instructions
  1. Cover eggs with water and bring to a boil on high for 7 minutes.

  2. Lower heat and simmer for 5 minutes.

  3. Run cold water over cooked eggs. Hit the end of the cooked egg on the counter until cracked and peel the shell off the egg.

  4. Place the peeled eggs on a paper towel and let cool for 10 minutes. Place into a airtight container and place in the refrigerator until ready to use. Will last 7 days in the refrigerator.

  5. Put eggs in a small bowl and chop.

  6. Add 1-4 oz. jar pimentos.  Mix well (the mushier you like it, the longer you mix it!)  If you prefer a chunkier egg salad, mix just enough to blend the ingredients together.

  7. Add 5-6 large, black olives, pitted.

  8. Add 1 tsp ground or yellow mustard.

  9. Add 1 TBS Newman’s Own Olive Oil & Vinegar Dressing, 1/4 tsp garlic powder, and the 1/4 tsp lemon pepper.  Mix well (again, to your preferred consistency.)

Recipe Notes
This fabulous egg salad recipe can stay in your refrigerator for up to 4 days (if it makes it that long!) You can view the video of this recipe here:  
Avocado, tomato & Olive Salad

Avocado, Tomato, & Black Olive Salad

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Avocado, tomato & Olive Salad
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Avocado, Tomato & Black Olive Salad
Prep Time
5 mins
 

From my awesome new book, One Bite at a Time...Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity, and Other Ailments! page 141.

The good fat in the olive oil, found in this gem, protects the function of the digestive system making it easier for foods to move through the digestive tract, promoting good digestive health. Great source of vitamin E that fights free radicals in our bodies. you know the antioxidant good guys!

Ingredients
  • 1 small Avocado, sliced
  • 1 small Tomato, cubed
  • 1 cup Large, pitted black olives
  • 1 TBS Newman's Own Olive Oil & Vinegar Dressing
  • 1/8 tsp Tumeric
Instructions
  1. In a small , mix all ingredients together.

  2. Then EAT!  Your taste buds will explode with goodness!

Recipe Notes
Pumpkin

Godsource Foods™ 101: The Great Pumpkin

BG Articles, Godsource 101™, IBS Leave a Comment

PumpkinCreating a healthier digestive system

IBS…what a pain in the…well, you know! And, it is a true problem for so many people in this country. Irritable bowl syndrome is one of the most frustrating problems I come across when working with those humbled by chronic diseases. As an all natural chef, it is important for me to understand the passions of my clients and the certain needs and concerns that they have when it comes to food. IBS has always intrigued me as a chef. Fortunately, I am blessed with an iron stomach and so I have no way of truly knowing what it feels like to “fight with my food.”  But working and teaching those that do suffer the horrors of IBS have taught me some really easy and simple tricks over the years, when it comes to calming the storm of the stomach.

 

Pumpkin is one of those magical Godsource Foods™. Pumpkin is full of fiber so it helps in the area of constipation which so often happens to those with a yucky gut. It also helps in the opposite arena when suffering from diarrhea by absorbing water. The awesome fiber keeps you fuller longer and slows digestion so it soothes the tummy.  Low in fat and calories, pumpkin is packed full of beta carotene and other antioxidants that help keep our guts healthy. So, it’s not just for pie after all!

 

The simple tricks I’ve perfected over the years comes in when adding other foods and spices to the one core ingredient like pumpkin. Combinations of foods is what I really love to teach when discussing foods and healthy meal plans with doctors and other professionals in the health field. A nutritionist is known for telling a patient what to eat. Doctors seem to be the ones that tell us why we need to eat certain foods. I take the telling of what and why and show the person how to eat. I complete the triangle, so to speak.

 

Pumpkin Coconut Smoothie

Pumpkin Coconut Smoothie

When you have a great fiber source like pumpkin, it is important to put a protein with it for ultimate health benefits. Suffering from IBS can be a challenge here, but like I said, I have some tricksto share! Some IBS sufferers tend to be lactose intolerant, which means their gut can’t handle the fat and casein in the milk. So, using SILK almond-coconut milk is a tasty way to get the protein without the pain that milk can cause on these sensitive tummies. Coconut helps keep your system regulated and is a natural enemy to the yeast that lives in our digestive system. Keeping the yeast under control with coconut keeps the gut happy. 

 

Combining foods is a great way to create a healthy gut, if you pay attention to how these foods react in our bodies. Staying on top of IBS and paying attention to what foods trigger that stormy sea in the gut is an ongoing battle that I love fighting, One Bite at a Time.

 

Please check out my Pumpkin-Coconut Smoothie in the video section of my website and on the recipe page. And don’t forget to order my new book, One Bite at a Time…Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity, and Other Ailments. Available on Amazon.

 

Until next time ~ keep it healthy!
Pumpkin Coconut Smoothie

Pumpkin Coconut Smoothie

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Pumpkin Coconut Smoothie
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Pumpkin Coconut Smoothie

Great for those who suffer from IBS and other digestion problems!

Course: Breakfast, Dessert, Snack
Ingredients
  • 1 medium Banana
  • 1/2 cup Pureed pumpkin (Libby's 100% Pumpkin in a can is perfect to use!)
  • 1 cup 1 cup Silk Almond-Coconut Milk
  • 2 tsp Ground Ginger
Instructions
  1. Peel the banana and place into a blender.

  2. Add all other ingredients and mix on high for 10 to 15 seconds or until smooth.

  3. Pour into a glass and drink.

Recipe Notes

Healthy Peanut Butter Smoothie

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Healthy Peanut Butter Smoothie


Course: Breakfast, Dessert, Drinks
Ingredients
  • 1 cup Triple berry blend (frozen strawberries, raspberries & blackberries)
  • 1 scoop Chocolate Whey protein (1 scoop = about 2 TBS)
  • 2 cups Coconut Vanilla Silk
  • 1 TBS Low-sodium JIF peanut butter
  • 1 8 oz cup Oikos Zero Triple Berry Yogurt
  • 1 medium Banana, peeled
Instructions
  1. Before beginning, take a beverage glass of your choice and chill in the refrigerator or freezer.

  2. In a blender, mix the frozen berries, Whey protein and Silk on high for 15 seconds for best results.

  3. Add the remaining ingredients into the blender and blend for 20 seconds.

  4. Pour into a chilled glass and serve cool.

New Book to Change the Way America Eats (Press Release)

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FOR IMMEDIATE RELEASE

 

January 02, 2018

 

NEW BOOK TO CHANGE THE WAY AMERICA EATS

The book that will change the way America eats arrives with the new year! One Bite at a Time…Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments, by award-winning Chef Cathy Zeis, is now available at Amazon! Working with those humbled by disease is Chef Cathy’s passion. Her 30 plus years in the food industry has taught her the in’s and out’s of foods and studying food combinations only adds to the niche that her customers call “a blessing.” “God puts it in my head, and I put it in a pan,” is Cathy’s theme.

While working with one of her cancer patients years ago, Chef Cathy realized that not only the patient, but the caregiver was in dire need of easy, healthy, delicious meals. “So many of the people I have been blessed to work with have shared with me how confusing it is to understand what nutritionist and doctors want them to eat after surgery or going through treatment. The average person is not going to understand HOW to get “200 grams of protein, but don’t overdo the carbs and watch the intake of vitamin K!” I take the WHAT to eat and SHOW them HOW to put it all together, in the simplest way.

One Bite at a Time, not only has meal plans and recipes, but also includes the grocery list so there is no guessing at the store and brand names for many of the items used in the recipes. Chef Cathy Zeis has created a battle plan for those on a health journey or for the individual who just want a healthier way of life.

“Its NOT a diet…it’s a LIFESTYLE! Unfortunately, we’re all touched by disease, so making this a book that will help people is what I wanted to do.” One Bite at a Time...Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments is a must have in the fight for health.

Available at Amazon or www.chefcathyzeis.com.

###

Beef Stew

Beef Stew a la Comfort

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Beef Stew
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Beef Stew a la Comfort


Course: Main Course
Cuisine: American
Ingredients
  • 1 lb Grass fed beef, cubed about 1/2" thick
  • 1 cup Baby carrots, peeled
  • 1 large Idaho potato, cubed about 1/4" thick
  • 1/4 cup White onion, diced
  • 1 14.5 oz can Petite Diced tomatoes (Red Gold is my favorite brand)
  • 3 cups All-natural beef broth
  • 2 cups water
  • 3 TBS Extra virgin olive oil
  • 2 TBS Worcestershire sauce
  • 1 tsp Sae salt
  • 1 tsp Garlic powder
  • 1 tsp Cayenne pepper
  • 1 tsp Dried basil
  • 1 tsp Black ground pepper
Instructions
  1. In a large pan over medium-high heat, cook meat in hot oil for 1 minute, stirring often. 

  2. Add the onions and potato. Stir to incorporate. 

  3. Add spices and stir.

  4. Add Worcestershire sauce. Stir. 

  5. Cook for 5 minutes, stirring occasionally.

  6. Add carrots and diced tomatoes with juice from the can, and stir.

  7. Add beef broth and water. Stir to incorporate and lower heat to low.

  8. Crack the lid on top of the pan so the steam can release and cook for 90 minutes, stirring occasionally. 

  9. Meat should be fork tender before serving. Serve warm.

New and Exciting Additions to ChefCathyZeis.com

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Happy Wednesday, and Merry Christmas to all!

We’ve been BUSY.

Working hard

Hard at work in the kitchen on new recipes for the site.

There have been a lot of site updates and new content, and I didn’t want you to miss anything.  Yes, that’s me hard at work on updating recipes to make them site-ready.

New Recipes

Our goal is to continue to add to our free recipe library pretty regularly.  Just recently, we added:

New Page

I have added a new Publications page.  There are links to both my books, including my newly released book, One Bite at a Time, now available in paperback and ebook on Amazon.  I’m really excited about the new book.  I believe it will be helpful for people struggling with cancer treatments, heart disease, obesity, or IBS.  There are some amazing meal plan ideas to help get stronger, stay stronger, and deal with those challenges in a healthful and effective way.

In addition, I added copies of three FREE recipe books.  I wrote these some time back to help raise money for local charity, and today I’m making them available to you free of charge.  Some of my all time favorites are in those books, and I hope you enjoy cooking them as much as I did writing them for you.

Videos

I also added a new video, with the recipe to be posted soon:

Articles

Two brand new articles have been added, with more to come!

Thank you for visiting the site.  Remember, if you have questions or need information about a recipe, cooking, or eating to help with a health concern, please contact me!

All-natural Chicken Broth

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All-Natural Chicken Broth

This is a must in every kitchen!

Course: Soup
Ingredients
  • 4 All-natural chicken thighs, bone-in (skin removed)
  • 4 cups Water
  • 1 tsp Dried basil
  • 1 tsp Gralic powder
Instructions
  1. In a large pot over high heat, bring water and spices to a boil.

  2. Add chicken and lower heat to medium boil.

  3. Cook for 15 minutes or until chicken floats to the top.

  4. Remove chicken and set aside.

  5. Let chicken cool and refrigerate for later use.

Recipe Notes

Once prepared, keep the chicken broth handy in the refrigerator.  You can use it for tons of great recipes.

Protein-Packed Pinto Beans

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Protein-Packed Pinto Beans

These beans are full of fiber!

Course: Side Dish
Cuisine: American
Ingredients
  • 1 16 oz package Dried pinto beans
  • 4 cups Water
  • 2 cups All-natural chicken broth
  • 2 TBS Ground cumin
  • 1 TBS Garlic powder
  • 1 TBS Chili powder
  • 2 tsp Cayenne pepper*
  • 1 tsp Sea Salt
Instructions
Preparing the beans (ALLOW 24 HOURS)
  1. Place beans in a colander and rinse under cool water.

  2. Pour rinsed beans into a bowl and cover with 2 cups of water.

  3. Cover bowl with foil and let stand overnight.

Cook them beans!
  1. Empty soaked beans into a large pan with water and add spices.

  2. Crack a lid on the beans so the steam can release and cook on medium-high for 1 hour.

  3. Stir to incorporate and add chicken broth.

  4. Lower heat to medium and continue to cook for 1 hour. 

  5. Stir to incorporate and add water as needed to keep beans slightly covered.

  6. Cook another hour or until desired texture.

  7. Turn off heat and serve warm with salsa, avocado, diced tomatoes & onions.

Recipe Notes
* You can go hotter if you want.

For a softer bean, add another 30 minutes of cooking time.

Godsource Foods™ 101: Nice Melons!

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Godsource Foods™ 101: Cruciferous Veggies

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Godsource Foods™ 101: Grapes

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Eat Like The Rainbow

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Eat LIke The Rainbow
Course: Side Dish
Ingredients
  • 1 Medium fresh bunch of asparagus (washed; cut the asparagus 3/4" down past tips onto the stalk to use)
  • Juice of 1/4 of a fresh lemon
  • 1/4 cup Red bell pepper, cubed about 1/4" thick
  • 1 cup Fresh pineapple, cubed about 1/4" thick
  • 1/4 cup Extra virgin olive oil
  • 1 tsp Garlic powder
  • 1/2 tsp Cayenne pepper
  • 1/4 tsp Sea salt
Instructions
  1. In a medium pan over medium-high heat, heat oil.

  2. Add all ingredients except spices.

  3. Cook for 3 minutes, stirring often. 

  4. Add spices and stir to incorporate.

  5. Cook another 2 minutes.

  6. Remove from heat and pour into a serving dish. Serve warm.

Asparagus Soup

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Asparagus Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Perfect for those suffering from an upset tummy due to chemo or just feeling yucky from treatments. Also good for aching joints. Perfect heart healthy snack!

Shed those pounds with this vitamin packed mid-afternoon snack.

Gut health hero with this recipe!

Course: Soup
Ingredients
  • 4 All-natural chicken thighs, bone in, skin removed
  • 4 cups Water
  • 1 tsp Dried basil
  • 1 tsp Garlic powder
  • 1 14.5 oz can Asparagus**
Instructions
  1. In a large pot over high heat, bring water and spices to a boil. 

  2. Add chicken and lower heat to medium boil.

  3. Cook for 15 minutes or until chicken floats to the top. 

  4. Remove chicken and set aside.  Let chicken cool and refrigerate for later use.

  5. Open can of asparagus and pour the entire can into a blender and puree, about 10 seconds.

  6. Pour pureed asparagus into a container that you can keep in the fridge.

  7. Using a large coffee mug, spoon 4 TBS of asparagus into the mug.

  8. Add 1 cup of all natural chicken broth. Stir and serve warm.

Recipe Notes

*You will be using the chicken broth only! Great for those with diabetes, cancer, heart disease, or those needing to lose weight. Also, if you are looking for healthy snacks...here you go!



**Make sure that the ONLY ingredients are asparagus, water, and sea salt! Buying NO SALT added is my favorite!



Note: I divide the chicken broth into small containers to keep in the freezer to use at will. About a cup per container. Then you can just place the frozen chicken broth into a cup or pan to heat up anytime! ~Enjoy!

Artichoke Dip

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Artichoke Dip
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

The easiest, greatest dip you will ever eat!

Course: Appetizer, Side Dish
Cuisine: American
Ingredients
  • 1 cup Mayonnaise
  • 1 cup Diced green chilies
  • 1 cup Grated parmesan cheese
  • 2 cups Shredded mozzarella cheese
Instructions
  1. In a small bowl, mix the mayo, green chilies, artichoke hearts, and grated Parmesan cheese.

  2. Spray a small pan with cooking spray and spoon in artichoke mixture.

  3. Top with 2 cups shredded mozzarella cheese.

  4. Bake at 350 for 20 minutes or until cheese is golden brown.

  5. Serve with celery sticks or vegetable crackers.

Breakfast Hash

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Breakfast Hash


Course: Breakfast
Ingredients
  • 4 cups Shredded potatoes (I like to mix sweet potatoes with Idaho potatoes)
  • 4 Large Eggs
  • 1 cup Heavy whipping cream Lactose free works, too!
  • 1 lb Mild pork sausage All-natural and nitrate free, please!
  • 1 cup Mexican blend shredded cheese
  • 1 small White onion chopped
  • 1 medium Tomato chopped
  • 1 16 oz jar Salsa Your choice!
  • 1 package English muffins Whole wheat is fine - there are usually 6 to a package.
  • 1/4 tsp Garlic powder
  • 1/4 tsp Lemon pepper
  • 1/4 tsp Cayenne pepper
  • 8 TBS Extra virgin olive oil
Instructions
Eggs & potatoes
  1. In a large bowl, whisk eggs with cream. Set aside.

  2. In a large skillet over medium heat, cook potatoes in 6 TBS, of oil. Turn often.

Sausage Mixture
  1. In another large skillet over medium-high heat, cook sausage in 2 TBS. of olive oil. 

  2. Add spices. Cook for 5 minutes, stirring often.

  3. Add onions and tomatoes and cook for 1 minute.

Bringing it all together
  1. Pour egg mixture in with the sausage and vegetables and stir to incorporate. 

  2. Cook for 3 minutes, stirring occasionally. 

  3. Add cheese and stir. 

  4. Spoon potatoes onto a serving platter and top with egg mixture. 

  5. Spoon salsa on top. Serve hot with toasted English muffins.