Brainiac Salad!

Brainiac Salad

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Brainiac Salad
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 

Want to keep your focus and help improve your brain health? Then here's your salad!

Course: Main Course
Cuisine: American
Servings: 2 people
Ingredients
  • 2 TBS Newman's Own Olive Oil & Vinegar Dressing
  • 2 cups fresh baby spinach
  • 1/2 cup red cabbage, chopped
  • 1/8 tsp garlic powder
  • 1/4 tsp dried parsley
  • 1/2 medium avocado, sliced
  • 1 medium boiled egg, diced
Instructions
  1. In a large bowl, add dressing to the bottom.

  2. Add avocado, egg, spices, cabbage and spinach.

  3. Chill for up to 1 day in the refrigerator or toss and serve. (Building the salad this way will allow you to keep the salad chilled for up to one day without it getting soggy!) ~Enjoy!

Keep your mind strong with brain foods!

Godsource Foods™ 101: Foods for FOCUS!!!

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Keepin’ the Mind Sharp!

Olive oil, salmon, avocado, dark chocolate, walnuts, blueberries, water, broccoli, celery, eggs and spinach.  Turmeric, oatmeal, rosemary…and the lists just keeps going.  What do you immediately notice about all these foods and spices? First of all, they are ALL Godsource Foods™!  And what is a Godsource Food™, you may ask?  Godsource Foods™ are foods that were created to feed and fuel our bodies in the healthiest way possible.  Look closely.  Notice that all the foods and spices on the list are also ONE ingredient.  You don’t see broccoli casserole.  You see broccoli!  You don’t see ice cream with walnuts.  You see walnuts!  And yes, the walnut is shaped like our brains, and is one of the healthiest foods you can eat for brain health.  Hmmmm….another example of a food that actually shows us what to eat for what parts of our bodies.  Walnuts look like our brain and walnuts are excellent for brain health.  What a great tool this Godsource Food™ thing is when helping us decipher foods.

Dark Chocolate - A Brain food!

My father was captured by Parkinson’s disease late in life.  It was extremely sad to see this once well-written man and brilliant story teller fall in the areas in which he was so well versed.  I framed one of his many drawings and notes made for me through the years that I keep in eyes range as I write these articles that I love to share.  Unfortunately, Dementia becomes common in Parkinson’s patients and I watched my sweet daddy fight for words when trying to recall those amazing stories he once told so vividly.  Thanks be to our Father, my daddy always knew each of us until his eyes opened no more.

The fascinating thing about brain diseases is that we really don’t know the trigger as to why certain people get them and others don’t.  According to an article on January 2, 2014 from www.alzheimers.net:

“Studies have shown that while some food boost memory, others actually increase risks for Alzheimer’s disease…In fact, research has shown that a poor diet impacts memory and increases a person’s chances of developing Alzheimer’s disease.”

That statement makes complete sense to me!  Since the brain is the mainframe computer of our bodies, doesn’t it seem simple to think that this is the area we should concentrate on keeping the healthiest?  Over the last decade, we have learned, with not so much amazement, that what we eat plays a role —  good or bad — in every part of our bodies.  Nutrition truly is the mainstay of good health and how we feed our bodies through food, and drink is imperative in our overall well-being.

Keep your mind strong with brain foods!

So how do we store up an arsenal of brain-disease-fighting foods?  FOCUS on the foods listed at the beginning.  Think of a race.  When you eat, every part of your body races to the food coming down the tube, so to speak.  Each body part — bones, liver, muscles, eyes, brain, etc. —  run to the source that is being digested and they “look” for something for their area of the body.  If you don’t have any protein, your muscles don’t eat.  Not eating any celery?  Then the bones miss out. What, no spinach?  Then guess what…there goes the food to fuel your brain!

If you will train yourself to think like a runner at the starting line of a race every time you eat, then maybe you will have a better understanding on how important it is when making food choices.  Colors of the rainbow, one ingredient foods and keeping FOCUSED on just how simple it can be to keep the ‘ol thinker thinking! It’s not brain surgery…it’s Godsource Foods™ 101!

Until next time ~ Enjoy!

Organic Grilled Chicken Taco

Organic Grilled Chicken Taco with Green Pepper & Black Beans

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Organic Grilled Chicken Taco with Green Pepper & Black Beans
Prep Time
10 mins
Cook Time
10 mins
Resting Time
5 mins
Total Time
25 mins
 

This is a good one! Use organic yellow corn taco shells or the blue corn taco shells. Either one works...just make sure the package says organic! Why, you ask? Because we humans have managed to screw up corn so badly that I don't think it is very healthy anymore unless it is organic! This is my personal preference in the area of corn! Okay...here we go!

Course: Main Course
Cuisine: Mexican
Servings: 6 people
Ingredients
  • 2 cups boneless, skinless chicken breast, cubed about 1/4" thick
  • 1 cup fresh, green bell pepper, sliced thin, about 1/8" thick
  • 1/2 cup red onion, sliced thin, about 1/8" thick
  • 1 can organic black beans, rinsed
  • 6 large organic taco shells
  • 3 TBS extra virgin olive oil
  • 2 tsp garlic powder, divided
  • 1 tsp sea salt, divided
  • 1 tsp ground cumin
  • 1/2 tsp cayenne pepper (if you're brave enough)
Instructions
  1. Open and pour black beans into a colander and rinse off juice.

  2. Pour rinsed beans into a small pan with 1/4 can of water and add 1 tsp garlic powder and 1/2 tsp of sea salt. Place over low-medium heat.

  3. Place opened taco shells onto a baking sheet and warm in an oven set to 250°F.

  4. In a large skillet over medium-high heat, heat oil. Add chicken and season with remaining garlic powder, sea salt, cumin and cayenne. Toss or stir to incorporate.

  5. Cook for 2 minutes and toss again. Add onion and pepper.

  6. Stir to incorporate and cook for 2-3 minutes. Toss or stir and cook until the chicken is done, about another 3-5 minutes, or until the juices run clear.

  7. Remove from heat. Place one taco shell onto a plate and fill with chicken mixture.

  8. Spoon a serving of black beans onto the plate and serve. YUM!

Turkish Figs

Godsource Foods™ 101: Not Just a Cookie~Figs!

AG Articles, Godsource 101™

Turkish Figs
Turkish Figs, to be exact! The health benefits of this ancient fruit are unbelievable! Dating back to biblical times, figs were served to kings and peasants alike. The ficus tree is where you will find these amazing fruits and they originate from the Middle East and parts of Asia. Full of much needed vitamins and minerals that our bodies need in order to stay healthy, figs are at the top of the mountain for antioxidants. This is vital when fighting disease and keeping the curses of cancer, urinary tract infections, and diabetes at bay, to name just a few.

Figs also grow in pairs and hang from the tree branch with a resemblance of men’s testicles. You guessed it! Figs are excellent in the fight of testicular cancers! Again, God shows us what foods to eat for certain parts of our bodies, if we will just pay attention! Full of powerful polyphenols, the good guys found in fruits and veggies that help protect against disease and aid in injury recovery, these chewy, sweet fruits are best served dried, as the health benefits increase when served this way.

Want another excellent reason to eat this not-so-pretty fruit? How about the essential minerals like magnesium, calcium, potassium, and vitamin K!?  These life-sustaining minerals help keep your bones strong, your blood pressure on the lower end, and the vitamin K is vital in regulating blood clotting.  All of this from a single, wrinkly, little fruit.  Figs are also full of fiber so they help to keep the ‘ol system running smoothly and can also play a healthy role in weight loss by helping you fill fuller, longer!

Figs…they’re not just found in cookies!  Who knew?  Well…I kinda did, so I thought I’d share one of my all time favorite fruits with you, with a little insight to why it is important for you to keep them on hand as well. Turkish Figs are my “go-to sweet treat,” and one that I feel great about each time I eat this wonderful food.  If you like apples and pears, then you will love the Turkish Fig!

Until next time, enjoy!

For my Tip of The Day video on these Turkish Figs, click here.

Sauteed Zucchini and Yellow Squash

Power-Packed Veggies~Sauteed Zucchini & Yellow Squash

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Power Packed Veggies~Sauteed Zucchini & Yellow Squash
Prep Time
5 mins
Cook Time
3 mins
Resting Time
2 mins
Total Time
8 mins
 

This is one of those old, family favorites that never disappoints! In my top ten vegetable list~squash! Loaded with Omega-3's that are great for your heart, Zinc, which is good for eye health, and Folate, that helps fight birth defects, squash is awesome for you! Lose weight with this great, Godsource Foods™!

Course: Side Dish
Cuisine: American
Servings: 1 person
Ingredients
  • 1 medium Zucchini squash, washed & sliced, 1/2" thick
  • 1 medium Yellow squash, washed & sliced, 1/2" thick
  • 1 TBS Extra virgin olive oil
  • 1/8 tsp Garlic powder
  • 1/8 tsp Cayenne pepper
  • 1 tsp Dried parsley
Instructions
  1. In a medium pan over medium-high heat, heat oil.

  2. Add cut squash and toss or stir to incorporate.

  3. Add seasoning and toss.

  4. Cook for 2-3 minutes, stirring occasionally. 

  5. Remove from heat. Serve warm.

Recipe Notes

Strawberries

Godsource Foods™ 101: The SuperBerry (aka, the Strawberry)

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Strawberries
Low on the glycemic index — so diabetics, this is your go-to fruit — a known cancer bully, and found on page 28 of my awesome new book, One Bite At A Time~Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments, (available everyday at www.chefcathyzeis.com and at Amazon), this super-duper berry is one you must keep in your food rotation.  Strawberries win the prize when it comes to the must have vitamin C as well.  This little gem boast more of that disease-killing vitamin per serving than any other fruit or vegetable. Not even the orange beats the strawberry in this category.  And with 600 varieties to choose from, who knew… strawberries can satisfy even the pickiest of eaters.

 

This beautiful fruit is also an antioxidant powerhouse!  Aiding in the maintenance of eye health with its carotenoids and flavonoids, strawberries are a winner with any eye doctor!  This Godsource sweet treat also helps in preventing brain cell damage, a known cause in Alzheimer’s, because of the awesome amount of antioxidants it stores. And according to livestrong.com, strawberries also carry ellagic acid, a deactivator of cancer cells.  The benefits of reducing cancer are a huge reason to keep these on hand.

 

Want to lower your cholesterol? You guessed it, eat strawberries!  Strawberries are a high fiber food so it helps in digestion and keeps blood pressure at golden levels, helping your ‘ol ticker work at its best.  Keeping inflammation down and raising the power of the immune system is a must when fighting disease. Strawberries take the prize in this category too!  Loaded with vitamin A, B complex, C and E, this amazing fruit checks all the boxes when it comes to staying healthy.  According to beatcancer.org “in a study published in the Journal of Agriculture and Food Chemistry, quercetin and whole strawberry extract inhibited the proliferation of human liver cancer cells, produced a dramatic increase in cell death (up to 80%) after only 18 hours of treatment and retarded the proliferation of these cells prior to death.” Wow! That is a huge deal!
Eating the very foods that were created to keep us healthy and fueled also help fight disease. Godsource Foods™ rock!  In another study, “among Chinese participants at high risk of developing esophageal cancer, eating strawberries helped prevent early lesions from developing into tumors, according to Tong Chen, MD, PhD, a cancer researcher at Ohio State Comprehensive Cancer Center.  After six months, 29 of the 36 participants (80%) experienced a decreased level of precancerous lesions, most of which either regressed from moderate to mild or disappeared completely; half of those on the high dose strawberries were disease free.” Now that is amazing! Just eating some strawberries can help rid yourself of certain cancers. God knew exactly what He was doing when He created these for sure!

 

I have long stood behind the all natural notion of foods before it was popular. Today, I love when I am able to share these amazing discoveries with my readers and show them just truly how simple it is to stay a step above disease by making the correct food choices. And yes, it is a choice! So as you walk the isles this week in your grocery store, make the right turn to the strawberries and know without a doubt, THIS choice could be a life saver!

 

Until next time~Enjoy!

Weight-loss Wrap

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Weight-Loss Wrap
Prep Time
5 mins
Total Time
5 mins
 

It does not get any simpler, or healthier than this.

Ingredients
  • 1 Flatout with flaxseed (or a whole wheat tortilla)
  • 1 cup Fresh, baby spinach
  • 1/2 cup Broccoli coleslaw or slices of red cabbage and carrots
  • 3 slices Red onion (thin)
  • 1 TBS Newman's Own Olive Oil & Vinegar Dressing
  • 3 oz Dietz & Watson Uncured Applewood Ham OR all-natural uncured ham (sliced thin)
  • 1 slice Baby Swiss cheese, sliced thin
Instructions
  1. Lay the FlatOut onto a clean surface and add all ingredients.

  2. Roll the FlatOut tightly and cut in half.

  3. Serve with fresh strawberries.

Helping Hands

Helpings Hands for March: The Bush Center

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Helping HandsAs we crawl our way into spring, I wanted to remind everyone about our Helping Hands page. This month’s charity of choice for my company is The Bush Center. We support this great organization because of the amazing work they do for our wounded warriors. The annual Warrior Open Golf Tournament that takes place each May is just one example. The support they give our awesome teachers with the Middle School Matters Initiative and continued support for our students and teachers program are other reasons we like to support The Bush Center. So please check out our Helpings Hands page to learn more about this month’s charity and those we are honored to support. Thank you and blessings!

Scrambled Breakfast~ The Weight Loss Trifecta

Scrambled Breakfast~ The Weight Loss Trifecta

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Scrambled Breakfast~ The Weight Loss Trifecta
Prep Time
5 mins
Cook Time
3 mins
Resting Time
2 mins
Total Time
8 mins
 

I know how hard it is to get the weight off and keep it off. Ever think that it can fall off with just getting out of bed? BREAK...FAST...it is EXACTLY that! Breaking the fast that you endure while you sleep is a sure fire way to push your natural weight loss trigger into the on position. How? Eat a balanced breakfast where the combinations of the foods work off of each other for YOUR ultimate health! TA-DA!~Enjoy!

YUM!~Enjoy the awesome day set before you!

Course: Breakfast
Cuisine: American
Servings: 1 breakfast
Ingredients
  • 2 medium Brown eggs (personal choice)~use the egg you like
  • 2 TBS Extra Virgin Olive Oil
  • 1/4 cup Silk Protein Nut Milk~Almond & Cashew
  • 1/8 tsp Garlic powder
  • 1/8 tsp Cayenne pepper
  • 1/8 tsp Dried parsley
  • 1/2 Fresh avocado, sliced
  • 6 Strawberries, sliced
Instructions
  1. In a medium pan over medium-high heat, heat oil.

  2. In a medium bowl, crack eggs and pour the eggs into the bowl with the Silk and spices.

  3. Whisk thoroughly.

  4. Pour the egg mixture into the hot pan and stir to incorporate. Let eggs cook, stirring occasionally.

  5. You want the eggs fluffy and light so let them cook without constantly stirring.

  6. After 3 minutes, remove from heat and place onto a plate with avocado and strawberries.

Recipe Notes
*Over stirring will cause the eggs to become too small and yucky

School breakfast

What are we feeding our kids?

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School breakfast

This is an example of the low-nutrition, easy-way-out food your kids are being served in schools.

I don’t know about the lunches that are served in the schools from where you’re located, but the ones I know up close and personal here in my area are eye opening, to say the least.  Do I wish the food was like what I was served way back when, when our grandmothers and their friends led the kitchens?  You bet I do!  What about the amazing smells of fresh baked rolls, or watching with mouth watering anticipation as one of the ladies spooned honest-to-goodness homemade lasagna onto a plate?  Don’t even get me started on the butter cookies or other famous foods that made us WANT to eat in the cafeteria every, single day of school.  The food was, well…REAL FOOD!

What in the wild, wild world of food are we feeding our kids?

School food

It can be much better, with a little bit of effort.

We ought to be ashamed of ourselves for some of the foods we try and pass off on our kids.  To scramble an egg takes one to two minutes.  To heat a ready made breakfast sandwich can take upwards of three minutes, depending on the brand.  And, it’s wrapped in plastic!  Washing and pulling fresh, red seedless grapes for a serving for your kindergartner takes about the same amount of time as it does to open a prepackaged cup of fruit floating in high fructose corn syrup.  A sweetener — I might add — that is made from corn starch!  What in the wild, wild world of food are we feeding our kids?  Because of our need for everything to be instant, we have fallen short when it comes to teaching our kids the importance of eating Godsource Foods™.  Just “grab something and go,” is today’s motto.  I get it, but there are some areas of our past that need to be continued in today’s fast-paced lifestyle.  Making sure our kids have REAL food choices placed before them should be one of those areas.


Since food is my passion, I am naturally interested in what is being offered in today’s cafeteria.  I have been in amazing kitchens that any chef would fight to cook in that are not utilized in anyway except to heat and serve.  Beautiful ovens, grills, and flat-tops that are top notch go unused because “it’s just easier. The kids don’t care!”  What?  I was actually told that by an area kitchen manager not too long ago.  Well…I dare to differ.  Kids enjoy the break of lunch during the day and want something that they can get excited about.  For some, the daily school lunch might just be the only “home cooked” meal they receive!  Why not put a tad more effort into it to make it special?  Obesity in the United States, especially childhood obesity, is at an all time high.  According to www.heart.org, the prevalence of obesity in children more than tripled from 1971 to 2011.  Childhood obesity is today’s No.1 health concern among parents in the United States.”  High blood pressure, elevated blood cholesterol, type 2 diabetes, are just a few of the health problems that we are seeing in our kids!  These were mostly considered adult problems years ago.  Today though, it is something that sadly, our pediatricians must check for on a daily basis.

Solutions are Not Difficult

So what to do?  For starters, we can set our kids palate from day one with healthy foods.  Believe it or not, our palates are NOT suppose to be set to sweet!  The reason we can taste sour, bland, spicy, and so on is because our palate was suppose to taste different types of food.  Unfortunately, we have become complacent and just throw our hands in the air when “Johnny wants a candy bar over an apple.”  It takes just a tad more effort to slice an apple or peel an orange or pour a glass of milk instead of popping open a soda.  Just a few, mindful decisions can make a huge difference in our kids food knowledge that I promise, will carry them into adulthood.

Healthy Breakfast

A simple, healthy breakfast with the right balance can be a great way for your kids to start the day.

I applaud the outstanding kitchens in some of the schools I’ve visited and am impressed with the choices they offer.  It IS possible because they operate everyday and the kids seem to really enjoy the food.  Don’t be afraid to voice a concern if your school is falling short in the “real food” department.  Remember your days as a kid and your excitement when it was time to go to lunch?  Try bringing just a little of that back to the table for today’s kids.  Goodness knows we turn around and blink and they are driving a car!  Why not take the time to slow down just a bit and make a bigger effort to help our kids grow with the Godsource Foods™ that were created for our enjoyment and health!


Until next time~Enjoy!
Yellowfin Tuna

Yellowfin Tuna

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Yellowfin Tuna
Prep Time
5 mins
Cook Time
12 mins
Resting time
5 mins
Total Time
17 mins
 

Excellent for your heart, brain, thyroid, furtility and weight loss champ! This wild caught wonder isn't in a can and will soon be the only way you eat tuna from this day on!

Course: Main Course
Cuisine: American
Servings: 1 serving
Ingredients
  • 2 TBS Extra virgin olive oil
  • 1 4-6 oz Yellowfin Tuna steak, thawed
  • 1/4 Navel orange, juiced
  • 1/8 tsp Garlic powder
  • 1/8 tsp Dill weed
Instructions
  1. Preheat the oven on broil

  2. Pour the oil into a small pan and spread the oil over the bottom of the pan using a napkin.

  3. Place the tuna steak in the pan and squeeze the orange over the top of the steak, covering it in juice.

    Yellowfin Tuna with Orange Juice
  4. Sprinkle the top with garlic and dill.

  5. Place under the broiler for 6 minutes.

  6. Turn and repeat for another 6 minutes.

  7. Remove from heat and serve warm. YUM!

Recipe Notes
*You can make tuna fish with this cooked tuna steak as well!
brazilnuts

GodSource Foods™ 101: A Mineral Similar to Arsenic Is Actually Good For You

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Why we need something with similarities to arsenic to stay healthy

SeleniumWhat?  Yep…that’s correct.  With the symbol Se on the periodic table, this nonmetal, chemical element is a major player in our health.  Any guesses?  The atomic number of 34 might help.  No?  Not to worry, I wasn’t the best at chemistry either, but it is important to understand that selenium is an extremely vital mineral to our bodies.   How does it relate to Arsenic?   It has an interrelationship, where Arsenic protects against Selenium toxicity, and vice-versa because of similar chemical properties.  They are both carcinogens and anti-carcinogens.

In addition, Selenium is a free radical fighter. You know, the bad guys that invade our cells and play havoc with our good health. In that battle, selenium is our hero!  It works as a powerful antioxidant with defense against damage caused by free radicals.  It also helps keep inflammation at bay, a key component in disease development.  Want a healthier metabolism?  Then this is your winner!  Trying to get pregnant?  You guessed it…selenium to the rescue!  Fertility help for both men and woman.  Cognitive function, a healthy immune system, cardiovascular support, thyroid help and the list just keeps going with this impressive trace mineral our awesome bodies possess.

brazilnuts

So where can we find this amazing mineral?  Godsource Foods™ of course!  Brazil nuts are at the top of the mountain for this one.  Consuming only 6 to 8 Brazil nuts will give you over 100% of the daily value your body needs.  Yellowfin Tuna, Grass-Fed Beef, Turkey, Chicken, Eggs, Spinach, and most fruits and vegetables according to the Global Healing Center are where we’ll find this astonishing mineral.

So grill a 3 ounce grass-fed steak while chopping on a few Brazil nuts, and watch your health light up the periodic table.  Until next time~Enjoy
Tuna Salad

Wild Caught Tuna Salad

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Wild Caught Tuna Salad
Prep Time
15 mins
Resting Time
5 mins
Total Time
15 mins
 

This is an amazing way to serve tuna. Your heart will applaud you...your waistline will thank you...and your family will request this over and over again. Great for a lite lunch and perfect with fruit or soup. This is Godsource Foods at its finest.~Enjoy

Course: Main Course, Salad
Cuisine: American
Ingredients
  • 2 3 oz Cooked tuna steaks OR
  • 2 4.6 oz Cans of tuna
  • 2 Kosher dill pickle spears, sliced
  • 1/3 cup Celery, chopped
  • 3 TBS Red Onion, diced
  • 1 TBS Hellmann's Mayonnaise
  • 1/2 tsp Garlic powder
  • 1/4 tsp Cayenne pepper
  • 1/4 tsp Dill weed
Instructions
  1. In a large bowl, add eggs, red onion, pickles, celery and spices. Stir to incorporate.

  2. If using the tuna steak, crumble the cooked steak in your hands and add to the bowl.  If using canned tuna, drain the water off the tuna and then add to the bowl.

  3. Add mayonnaise and with a fork, mix well. Serve immediately or cover and chill for 1 hour before serving.

Recipe Notes
*Use the cooked tuna steak from my other recipe if you like! Or, Blue Harbor Wild Albacore Tuna in a can is what I recommend.
 
Okay to make a couple of days ahead as well. Will keep up to 5 days in a covered container on the refrigerator.
Salmon

Heart Healthy Salmon

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Heart Healthy Salmon
Prep Time
5 mins
Cook Time
20 mins
Total Time
30 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 34.


Wild caught only, please! This is loaded with omega-3 fatty acids that your heart will love!

Course: Main Course
Servings: 1
Ingredients
  • 1 6 oz Wild-caught salmon*
  • Juice from 1/4 fresh lemon
  • 1/4 tsp Garlic powder
  • 1/4 tsp Dill weed
Instructions
  1. Preheat the oven to 325°.

  2. Spray a medium pan with olive oil spray and place salmon fillet into the pan.

  3. Squeeze the lemon juice over the fillet and sprinkle with garlic powder and dill.

  4. Cover with foil and cook for 20 minutes.

  5. Remove from heat, keeping fish covered for 5 minutes.

  6. Remove foil and serve.

Recipe Notes

*Sockeye will be dark red.

**If you want your fillet crispy, 425° is your temp and uncovered

Shrimp & Veggie Pasta Salad

Shrimp & Veggie Pasta Salad

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Shrimp & Veggie Pasta Salad
Prep Time
15 mins
Cook Time
5 mins
Total Time
20 mins
 

A great lunch, dinner or side! Perfect with a warm asparagus soup!

Course: Salad
Cuisine: American
Servings: 4 people
Ingredients
  • 12 26/30 count Wild caught shrimp, cooked, deveined, tails on
  • 1 12 oz box Veggie pasta, twisted elbow or rotini
  • 1 12 oz jar Roasted red peppers, slice about 1/2” thick
  • 12 large Black olives, pitted
  • 5 oz Crumbled Feta cheese
  • 2 tsp Basil leaves
  • 1 tsp Garlic powder
  • 2 TBS Newman's Own Olive Oil & Vinegar Dressing
Instructions
  1. In a large pan, cook pasta according to package directions.

  2. Pour cooked pasta into a colander and strain.

  3. Toss cooked pasta with ice cubes to cool or toss pasta under cold water until cool. Or, you can let stand and cool at room temperature then refrigerate for later use.

  4. Put all ingredients in a large bowl and toss until combined.

  5. Serve chilled!

Roasted Chicken, Asparagus, & Tomato

Roasted Chicken, Asparagus, and Tomato

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Roasted Chicken, Asparagus & Tomato
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
 

Loaded with protein, vitamins, antioxidants and nutrients, this dish will please any cardiologist! But what about the bad rap that using bottled sauces is not good for us? I'm glad you asked! First of all, not all sauces are the same and secondly, it depends on the ingredients. One of the ingredients in the Worcestershire Sauce I use in this recipe is tamarind. Tamarind Fruit is both fruit and a legume, which means it is full of fiber. The benefits of this little gem is amazing! Not only does it work in sweet dishes, but is also a famous addition in stir-fry. This great spice also has properties that may help in keeping your heart healthy as well. An old spice native to Africa and dating back hundreds of years, this bean-like pod plant has been used as medicine as well! Not only is it known to help with constipation, it helps relieve fever and promotes in digestion. Home to nutrients that help reduce inflammation, tamarind is a winner for all your dishes. So next time someone says that using a sauce like Worcestershire Sauce is bad for you, enlighten them with your superior knowledge about this magical ingredient! Until next time~Enjoy!

Course: Main Course
Cuisine: American
Servings: 4 servings
Ingredients
  • 1 large Fresh bunch of asparagus (washed and trimmed; cut off the bottom of the stem of each piece of asparagus. About 1" up the stalk.)
  • 2 medium Vine-ripened tomatoes (cut into quarters)
  • 4 Chicken thighs (skin removed)
  • 2 TBS Worcestershire sauce
  • 1 TBS Extra-virgin olive oil
  • 3 tsp Garlic powder (divided)
  • 3 tsp Cayenne pepper (divided)
  • 3 tsp Lemon & herb (divided)
Instructions
  1. Preheat oven to 425°

  2. Place the asparagus in a 9 X 12" pan.

    Asparagus
  3. Add olive oil and toss.

  4. Place the tomato quarters along the side of the pan.

    Asparagus & Tomato
  5. Sprinkle asparagus and tomatoes with 2 tsp of each of the spices.

  6. Lay the chicken thighs on top of the asparagus and pour Worcestershire Sauce onto the thighs.

    Chicken, Asparagus & Tomato
  7. Sprinkle the thighs with the remaining spices and place into a 425° degree oven and cook for 40 minutes or until chicken is done and juices run clear.

    Roasted Chicken, Asparagus & Tomato
  8. Let rest for 5 minutes and serve warm.

Turkey Wrap

Turkey Wrap

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Turkey Wrap
Prep Time
10 mins
Total Time
15 mins
 

I created this for one if very first clients years ago and it has been a healthy go-to for anyone wanting to stay in the health lane. Dietz & Watson deli foods are always gluten free, antibiotic free, and always roasted to perfection! This is MY deli meat and the only one I feed my family and clients!

Course: Main Course
Cuisine: American
Servings: 1 wrap
Ingredients
  • 6 oz Dietz & Watson Roasted Turkey (Sliced on 1 1/2 in the deli - the deli work will love you for knowing this!)
  • 1 Flatout with Flaxseed (or any multigran tortilla or flatbread)
  • 1/4 cup Broccoli coleslaw
  • 2 tsp Newman's Own Olive Oil & Vinegar Dressing
  • 2 slices Fresh tomato (thin)
  • 1 slice Red onion (thin)
  • 1/4 cup Fresh baby spinach
Instructions
  1. Lay the FlatOut or tortilla on a plate and top with turkey, coleslaw, dressing, tomato, onion, and baby spinach

  2. Roll tightly and slice in half with a sharp knife.

  3. Serve with red grapes or favorite fruit. YUM!

Beef slider

Grass-fed Beef & Cheese Sliders

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Grass-fed Beef Sliders
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Here's a fun and healthy way to get some great protein in those you love! Perfect when the kiddos have friends over or for an easy afternoon snack when your athlete is beyond hungry!

Course: Appetizer, Main Course
Cuisine: American
Servings: 8 sliders
Ingredients
  • 1 lb Grass-fed beef (85% lean, 15% fat)
  • 2 slices Baby swiss cheese (thin sliced and quartered)
  • 1 8-pack Small, whole wheat or multi-grain buns
  • 1/4 cup Red onion (sliced thin)
  • 1 cup Baby spinach
  • 2 TBS Newman's Own Olive Oil & Vinegar Dressing
  • 1 TBS Worcestershire Sauce
Zeis Spice
  • 1/4 tsp Garlic powder
  • 1/4 tsp Lemon pepper
  • 1/4 tsp Cayenne pepper
Instructions
  1. Preheat oven to 425°

  2. In a large bowl, mix meat with dressing, Worcestershire Sauce, and Zeis Spice.

  3. Using your hands, make patties with the meat.  Should make 8 small patties.

  4. Gently push the back of a spoon into the center of the patty, making a slight indenture.*


  5. Place patties in a shallow glass pan and bake at 425 for 15 minutes or until juices run clear.**

  6. Remove cooked patties from oven and top with cheese.

  7. Let stand for 5 minutes.

  8. Place cheese patty, sliced red onion, and baby spinach on a bun.

  9. Add your favorite condiment and serve warm.

Recipe Notes
*This will keep the patty from folding into a small ball during cooking.
**You can also grill patties on a hot grill.

Meatloaf Florentine

Meatloaf Florentine

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Meatloaf Florentine
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
 

From my amazing book, One Bite at a Time~Everyday Meal Plans for Fighting Cancer, Heart Disease, IBS, Obesity and Other Ailments...page 147

Blow someone's mind with this recipe you will use over and over and over again. This is one of my most requested recipes, well, ever! Great for those who want a heart healthy beef dish or for those who need a protein packed meal. IBS suffers can handle this as well! Get cookin'!

Course: Main Course
Cuisine: American
Servings: 6
Ingredients
  • 2 lbs Grass-fed ground beef
  • 2 large eggs
  • 1 cup Fresh spinach (washed & dried - frozen, thawed and drained works, too!)
  • 3 slices Baby swiss cheese (sliced thin)
  • 1/2 cup Onion (diced - whatever onion you lovge, use it!)
  • 1/2 cup Bell pepper (diced, your choice of color)
  • 1/2 cup Panko bread crumbs (they are gluten free!)
  • 1 14.5 oz can Diced toatoes with basil, garlic, and oregano
  • 2 tsp Garlic powder
  • 2 tsp Oregano
  • 1 tsp Sea salt
Instructions
  1. Preheat oven to 375°.

  2. In a large bowl, mix all ingredients except spinach and cheese thoroughly.

  3. Grease a square pan with a little olive oil and put half of the meat mixture and pat down until the bottom of the pan is covered.

  4. Top meat with spinach and then cheese slices.

  5. Spoon the remaining meat mixture on top and press together.

  6. Bake at 375° for 40 minutes or until top is lightly brown. 

  7. Remove from oven and let rest 5 minutes.

  8. Serve warm.

Sweet Potato with Cottage Cheese & Dill

Sweet Potato with Cottage Cheese & Dill

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Stuffed Sweet Potato
Prep Time
3 mins
Cook Time
7 mins
Total Time
10 mins
 

Three ingredients creates one powerful meal!

Heart Healthy...Full of potassium, an important electrolyte that helps regulate your heartbeat

Cancer Fighter...Rich in beta-carotene that may reduce the risk of developing certain cancers

IBS Friendly...Loaded with fiber and easy to digest

Helps in weight loss...Low calorie content, high in water and fiber that help you fill fuller longer

Course: Main Course, Side Dish
Cuisine: American
Servings: 1 serving
Ingredients
  • 1 medium Sweet potato (washed & patted dry)
  • 1 TBS 4% Cottage Cheese (Lactose free is OK)
  • 1 tsp Dill weed
Instructions
  1. Wash the sweet potato and pat dry with a paper towel.

  2. Using a fork, poke the potato three time, creating holes.*

  3. Place on a paper napkin and microwave on high for 4-1/2 to 5 minutes or until done.

  4. Remove from microwave and place potato on a plate and split open.

  5. Spoon cottage cheese on the potato and sprinkle with dill weed.

  6. Serve warm.

Recipe Notes
*This will allow the steam to evaporate when cooking in the microwave.
The Tomato

Godsource Foods™ 101: The Tomato

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The TomatoTee Up the Tomato!

Keepin’ the ‘ol ticker in excellent working order needs to be a priority for all of us these days. According to the AHA (American Heart Association) “cardiovascular diseases and stroke cause 1 in 3 woman’s deaths each year, killing approximately one woman every 80 seconds.” WOW! Heart disease is also the number cause of death in the United States. Again…wow! And yet we take better care of our cars and trucks than we do our own bodies! When your battery in your car goes out, you can go to practically any corner store and buy a new one, replace the old one and get on down the road! But when OUR battery goes out, we’re put on a waiting list with prayers that a new one will be made available in time. This is crazy! God blessed us with amazing machines! Our bodies are incredible and made to endure. But we tend to do all we can to destroy them. How we fuel our bodies can make a huge difference in our overall health.

The AHA also says, “80% of heart disease and stroke events may be prevented by lifestyle changes and education.” How incredibly simple! Eating the wonderful foods that were created for us to stay healthy and maintain a long life are right in front us, ready to consume on a moments notice. One particular food will help in your cause to keep your heart healthy…the tomato. When you slice a tomato in half, you will see that it has four chambers like our hearts. I’m thinking God is showing us what to eat for certain parts of our body! The tomato is also full of lycopene, an important antioxidant that aids in the reduction of heart disease and cancer. Since our bodies can not create lycopene, it is necessary to have foods rich in this powerful antioxidant in your diet. Not only can lycopene protect your body from damage caused by disease, it can also repair the body. Loaded with an impressive amount of nutrients and vitamins, tomatoes should be a staple in your everyday meal plan.Tomatoes health benefits also increase when you add heat to them. So creating a healthy tomato sauce is a great way to load up on vitamins A, C, K, and B6. Much needed folate and potassium can also be found in this sweet treat no matter the type of tomato you crave.

So whether you stuff, drink, slice, dice or sauté, tomatoes are an essential part of a healthy lifestyle.

Until next time~Enjoy!

Simply Sauteed Mushrooms

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Sauteèd Mushrooms
Prep Time
5 mins
Cook Time
3 mins
Total Time
8 mins
 

Mushrooms are one of the best side dishes you can serve with steak, chicken, and pork. With so many varieties of to choose from, you can please just about any taste bud that gathers at your table. ~Enjoy!

Course: Side Dish
Servings: 2 people
Ingredients
  • 2 cups Baby bella mushrooms (washed, patted dry, and slived 1" thick)
  • 2 TBS Extra virgin olive oil
Zeis Spice
  • 1 tsp Garlic powder
  • 1 tsp Lemon pepper
  • 1 tsp Cayenne pepper
Instructions
  1. In a medium pan over medium-high heat, heat oil.

  2. Add mushrooms and stir.

  3. Sprinkle mushrooms with "Zeis Spice" and stir to incorporate.

  4. Continue to cook, you should hear sizzling, for 2 to 3 minutes, stirring often.

  5. Cook until tender but NOT soggy.

  6. Remove from heat and serve warm. YUM!


Recipe Notes

Godsource Foods™ 101: The Egg Comes First

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Eggs…one of God’s great foods! The poor egg got a bad scramble a few years back when it came to nutritional labels. Cholesterol is high in eggs but in today’s health guidelines, dietary cholesterol isn’t as big a deal anymore in healthy people, according to the U.S government guidelines that were revised in 2015. Full of lutein, a powerful nutrient found in eggs that are imperative to good eye health, eggs are an easy way to keep macular degeneration at bay. According to the American Macular Degeneration Foundation, eggs are one of the many foods that may prevent this blinding disease from developing.

Eggs are also a main source of protein for those wanting to build powerful, lean muscle. Containing almost 6.5 grams of protein, eggs are an inexpensive way to build muscle without dropping a bunch of money on already made protein shakes. Plus, they help you fill fuller longer because of the awesome protein component.

Want to shed a few pounds? Grab an egg! With about 80 calories per egg, the total calorie intake is a lot less versus a biscuit or breakfast roll. And, you can add just about any kind of meat of vegetable to eggs. So go ahead and poach, boil, and scramble. Because when it comes to eggs, you have some unbelievable health benefits just waiting for you to crack open! Good one..I know!

Until next time~Enjoy!
Avocado, asparagus, tomatoes & more

Chef Cathy’s Words of Wisdom on Healthy Done Right

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Avocado, asparagus, tomatoes & moreI am very excited about this platform that my Lord has provided me to not only enlighten you about the food trends in the eating world, but hopefully, will guide you to being more creative in your own kitchen, as well as, helping you become more food savvy about eating healthy!

 

Throughout the website, I will share with you recipes that I developed over the years, as well as, some of my favorite do’s and don’ts of the kitchen. You will soon see that my food is not complicated, but rather simple, tasty, inexpensive, and sometimes even elegant. My goal here is to help you as a reader to become more informed about the food we eat and to help you establish an easier side of cooking healthy, life changing foods. With that being said, let’s get started!

 

Today…healthy eating is easy!

 

I have people ask me all the time, “who sets the eating trends today?” Believe it or not, it is the fifty plus crowd that turned us onto a healthier diet. How? It’s called the “empty nest change.” The fifty plus crowd awakened us as a society about 8 to 10 years ago to the healthy eating style. Even though healthy eating has been a fad to select groups for years, the healthy eating trend started to explode several years ago because the fifty plus crowd, the ones with more disposable income, started looking around and realizing something…it is finally time to start taking care of me! The kids are off to college, getting married, starting their careers and families, so now what do I do with all this extra time on my hands they asked? Well, get healthy. If you notice as you walk your local grocery stores, the food manufacturers listened.

 

Today…healthy eating is easy! Most of the lettuce is pre-washed for you, celery is stringed, sliced, and individually bagged. Three of the healthiest vegetables, broccoli, cauliflower, and carrots are bagged and ready for steaming in your microwave. Stemmed vegetables in four minutes? Yes, it’s that easy. Fruits? Apples are now washed, sliced, and ready to eat at first craving. Even fast food restaurants have taken up the healthy baton. Low-fat menus for adults and kids alike are now a mainstay at our nation’s largest fast food chains. Even if you’re in the car all day, your excuse for not being able to eat right has just sped down the bad eating habit highway. So jump on board with the fifty plus crowd and follow their trends. As a chef, I’m thankful to them. As a food manufacturer, I applaud them, but as a Mom, I praise them for helping the nation wake up to healthy eating. Until next time…enjoy!

Chef Cathy’s Do’s & Don’ts for the Kitchen

Do’s:

  • Always use unsalted butter. Period!
  • Extra virgin olive oil is great for your heart and overall health.  Exodus 27:20 tell us that this is the purest oil! And you shall command the children of Israel, that they bring you pure olive oil beaten for the light to burn always. Dark green is the color you’re looking for. Remember…more expensive doesn’t necessarily mean better!
  • Pure vanilla, not imitation vanilla…EVER!

Don’ts:

  • Try to stay away from iceberg lettuce. The nutritional value in this type of lettuce is equivalent to cardboard.
  • Throw out the margarine! It is one step above plastic. Enough said!
  •  No table salt! Ever! It’s sodium chloride!

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 a la Pimento

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Egg Salad a la Pimento
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 & 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

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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

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 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
Cook Time
3 hrs
Total Time
3 hrs
 

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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Nice Melons!
 
Lose weight, lower blood pressure, fight dehydration, fight cancer, heart attack prevention, and that's just a few reasons to love melons! According to invorma.com, "the healthy compound inside a melon is recently discovered for curing cancer and heart attacks."

Loaded with water and collagen, melons are fantastic for your skin! If you are trying to drop a few pounds, then melons should be your "go to" foods to help you fill fuller, longer. Low in calories and fat, melons will be your best friend when fighting that unwanted fat. Consuming fresh fruit has for years been known to help in the cancer fight. But did you know that the high amount of carotenoid inside the melon is breast cancer's worst enemy? So next time someone says nice melons, say thanks! They are after all, your breast cancer shield in the healthiest way!
 
Until next time...~Enjoy!

Godsource Foods™ 101: Cruciferous Veggies

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Cross Yourself for Ultimate Health!
 
Cruciferous veggies get their name because of the four petal leaves that are shaped in the sign of the crucifix. They also hold the distinct honor of being the "big guy" when fighting a list of diseases like cancer, inflammation, obesity, and high blood pressure that can lead to heart disease.  From broccoli, to Brussels sprouts, cabbage, cauliflower, horseradish, and mustard greens, these vegetables are a MUST in prevention of chronic diseases. God is so smart!
 
I love, love, love broccoli! I also like to put spicy mustard on them sometimes when I eat it. Adding the spice, whether it is from horseradish or spicy mustard, is a great way to increase the benefits of these veggies, if that's possible! Adding heat to any food is a great way to get rid of toxins in your body, increase your metabolism, and help your digestion. So look for the cross when shopping this week. Your body, heart, and soul, will thank you for it!
 
Until next time...~Enjoy!

Godsource Foods™ 101: Grapes

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Godsouce Foods 101:
 
Bite It or Sip IT... Healthy Heart and Cancer Attacker!
 
Ever hold up a bunch of grapes and really look at them? Try it next time you are in the grocery store or the farmer's market. Grapes are an amazing, versatile sweet treat that will slap your heart into shape. When it comes to this heart healthy fruit, these guys take the trophy! Grapes hang from a vine just like your heart hangs in your chest. Grapes are also home to polyphenols. These are the powerful antioxidants God put in these guys so that they can help prevent several types of cancer like mouth, pancreatic, prostate, lung, and colon. Eating grapes on a regular basis as part of your healthy lifestyle will set you up with an army of great disease defenses.
 
The magical skin of the grape contains the resveratrol known for the heart healthy component found in wine. Recent studies found on PubMed.com also stats that red wine helps in oral health. Grapes, storing these free radicals fighters, also have shown to lower cholesterol, help with indigestion, and treat constipation. So whether you Bite IT or Sip It, grapes are a must in any healthy lifestyle!

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.

Brie Cheese

Baked Brie with Hot Sweet Chutney

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Baked Brie with Hot Sweet Chutney
Prep Time
5 mins
Cook Time
7 mins
Total Time
12 mins
 

Here is one of those "oh...how fabulous" recipes. Your guest will be blown away by how eye appealing this is and how wonderfully delicious! Perfect treat next to a fire with a fine glass of wine and your love!

Course: Appetizer, Snack
Ingredients
  • 1 16 oz round Brie Cheese
  • 1 Large Poblano pepper seeded & diced
  • 1 Large Banana peeled & diced
  • 1 cup Plum Jam
  • 1/2 cup Raisins
  • 1/2 cup Chopped walnuts
  • 1/2 cup Masala cooking wine
  • 2 TBS Extra virgin olive oil
Instructions
  1. In a large pan over medium heat, sauté pepper in oil for 3 minutes, stirring occasionally. 

  2. Add all other ingredients except wine and brie cheese and stir to incorporate. 

  3. Lower heat and cook for 2 minutes.

  4. Slowly pour in wine and stir.

  5. Cook for another 2 minutes and remove from heat. 

  6. Let stand for 30 minutes.

  7. Spoon chutney over Brie and serve.

Stuffed Mushroom with Chicken & Spinach

Stuffed Mushrooms with Chicken & Spinach

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Stuffed Mushrooms with Chicken & Spinach
Prep Time
10 mins
Cook Time
25 mins
Total Time
40 mins
 

Mushrooms are disease fighters. This is your anti-inflammatory food which is necessary in fighting all diseases but especially important for healthy gut function.

Okay, here comes one of my all time favorites, and yes, you get some cheese!

Course: Main Course, Side Dish
Cuisine: American
Ingredients
  • 1 Large portobello mushroom (Stem removed)
  • 5 Large black olives (sliced)
  • 1/2 cup Dice tomato
  • 1 cup cooked chicken (Use any leftovers you have on hand)
  • 1/4 cup Fresh baby spinach (Enough to cover the stuffed mushroom)
  • 1 slice Dietz & Watson Baby Swiss Cheese , Cut on 1-1/2" (The deli person will love that you know how you want it sliced.)
  • 1 tsp Garlic powder
  • 1 tsp Dried basil
Instructions
  1. Preheat oven to 425. 

  2. Spray the bottom of a small pan and place mushroom, bottom side up, into the pan. 

  3. Add olives, tomato, and spices. 

  4. Top with spinach and chicken and place slice cheese on top. 

  5. Cook, uncovered, for 25 minutes or until cheese is golden brown. Let stand 3 minutes before serving. YUM!

Good Old-Fashioned Beans

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Good Old-Fashioned Beans
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

These guys are full of fiber and protein and can help improve your cholesterol. Organic pinto, black, and kidney are what I use for the menus. Buying canned is okay these days since the food industry had to catch up with the demand of the consumer. Always read the label. The only ingredients in the can should be the bean, water, and sea salt. Just because it is a name brand doesn’t make it the best for you. Cooking dried beans in all-natural chicken broth will work also. Time and convenience is a top priority now. This freezes great!

Course: Side Dish
Ingredients
  • 1 16 oz can Pinto beans
  • 1 16 oz can Black beans
  • 1 16 oz can Kidney beans
  • 2 cups Water
  • 1 cup All-natural chicken broth
  • 1 TBS Garlic powder
  • 2 tsp Sea Salt
  • 2 tsp Ground Cumin Stimulates the liver to increase bile, which helps breakdown fats and aids in absorption of nutrients for a healthy digestive system. Good stuff!
Instructions
  1. In a large pan over medium heat, add all beans with water, chicken broth and spices.

  2. Stir to incorporate.

  3. Heat for 15 minutes, stirring occasionally.

  4. Serve warm.

chili

Yo-Baby Chili

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Yo-Baby Chili
Prep Time
20 mins
Cook Time
40 mins
Total Time
1 hr
 

One of my favorites!  (This is a summary)

Course: Appetizer, Main Course, Side Dish
Cuisine: American
Servings: 4
Ingredients
  • 1 lb Chili meat or ground beef
  • 1 cup diced onion
  • 1 16 oz can tomato sauce
  • 1 6 oz can tomato paste
  • 1 cup water
  • 2 TBS chili powder
  • 2 TBS ground cumin
  • 2 tsp garlic powder
  • 2 tsp paprika
  • 1 tsp dried basil
  • 1 tsp salt
Garnish for each serving
  • 1 green onion chopped
  • 1 tsp sour cream
  • 1 tsp shredded cheddar cheese
Instructions
  1. In a large pot over medium-high heat, cook meat in extra virgin olive oil for 6 to 7 minutes or until done. Stir often. 

  2. Add onions and spices and saute for 5 minutes, stirring occasionally. 

  3. Add tomato paste and tomato sauce. Stir to incorporate. 

  4. Lower heat and add water. Simmer over low-medium heat for 30 minutes, stirring occasionally. 

  5. Serve hot! Top with shredded cheddar cheese, sour cream, and diced green onions.