Soul Warming Green Chile Stew

Introducing the lifeblood of every Native New Mexican I know…Greeeeen Chillleeeeee Steeeeeew. Yummmmm…..

Ingredients: (use as many local/organic as you can lay your hands on)

1 tablespoon olive oil or ghee

1 pound-ish lean, local, grass fed ground beef (or at least lean organic)

3-4 cloves garlic, chopped

1 large onion, chopped

1 teaspoon ground cumin

2-3 teaspoons dried oregano

2 pounds roasted New Mexico chiles

2 medium potatoes, roughly peeled and cubed

3-4 roma tomatoes, chopped

1 32-ounce box vegetable broth

1-2 drops oregano essential oil

salt and pepper to taste

*optional: garnish with a wedge of lime, a handful of chopped cilantro and a fresh corn or flour tortilla

Method:

Heat the olive oil/ghee in a Dutch oven or heavy saucepan over medium-high heat. Add the garlic, onion, cumin and oregano. Cook until aromatic and lightly browned. Add beef, mix together, and cook until meat is lightly browned.

Pour in the vegetable broth and reduce the heat to low. Add the potatoes and tomatoes to the stew and simmer for about 45 minutes. Remove from the heat and serve.

*NOTE: Great to eat when finished cooking but amazing the day after.

*NOTE: If roasted chiles are not available you can roast them yourself. Roast chiles on grill till they are black on all sides, then place in a paper bag and allow to cool. (This will make them easier to peel.) Rub the blackened peel off and rinse clean, then cut in half lengthwise, seed and chop.

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Health Benefits:

Ghee: A favorite among Ayurvedic practitioners, said to help cure ailments from tight muscles to memory loss. Ghee is essentially clarified butter that has been separated from the milk solids and saturated fats. I highly recommend replacing your regular butter with this. Read up on the health benefits and nutritional information.

Grass Fed Beef: Research has shown that meat, eggs, and dairy products from pastured animals are much better for your health than their mega-farmed counterparts. They offer more “good” fats, and fewer “bad” fats, are richer in antioxidants, vitamins, and minerals such as vitamins E, beta-carotene, and vitamin C. Plus they don’t contain the added hormones and antibiotics generally found in the factory farmed variety. See here for more health benefits and nutritional info.

Garlic: Garlic has long been touted as a health promoting food. It is high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. Garlic is also rich with manganese and is a very good source of vitamins B6 and C, as well as selenium. This “stinky rose” also protects our blood vessels from inflammatory and oxidative stress, but its other health benefits abound. See here for nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Onion:  Like garlic, onions are high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Cumin: Cumin is a great source of iron and play an important role in our digestion. Cumin seeds may also have anti-carcinogenic properties, and thusly would help prevent cancer. See here for additional health benefits and nutritional information.

Dried Oregano/Oregano Essential Oil: In essential oil form, oregano is a powerful antibiotic, anti-inflammatory, anti-bacterial, anti-fungal, antioxidant, anti-parasitic, antiseptic, anti-viral and disinfectant. See here for more health benefits and properties, and if you are interested in learning about or purchasing oregano, or any other doTerra essential oils, please click here.

Green Chile:  Aside from being one of the most delicious foods on the planet, green chile is rich in fiber, contains no fat, cholesterol, or sodium. Meanwhile, it is packed with Vitamins A and C (essential for bone, tooth, mucosal, and eye health). See here for additional health benefits and nutritional info.

Potatoes: Potatoes come in a bunch of varieties and are a good source of Vitamin B6, Vitamin C, copper, potassium, manganese, and dietary fiber. When prepared properly (read: NOT french fries or potato chips) they can help protect against cardiovascular disease, respiratory problems and certain cancers. See here for additional health benefits and nutritional info.

Tomato: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later. See here for more health benefits and nutritional information.

Serve it up with cilantro, lime, and a tortilla and you’re all set!

Happy Belly Tangerine Blueberry Smoothie

Introducing the “Happy Guts Tangerine and Blueberry Smoothie.” And of course my dog, Luna, stretching in the background. She knew there was a photo shoot afoot, and decided to steal the spotlight. Ham.

This week we have a plethora of greens in our farm share, so I decided to use them up via smoothie. In an effort to soothe my digestion (I’ve been misbehaving on the diet home front), I used some kefir (massive dose of probiotics!) as the base to promote healthy gut flora, with a splash of coconut water to calm any internal digestive inflammation. Top it off with an optional sprinkle of probiotic powder and two drops of tangerine essential oil, and voilá! You have a lightly sweet, tangy smoothie to soothe your digestion and keep you sated for hours to come.

On an interesting side note, there has been a recent uprising amongst the “green juice” and “green smoothie” community, wherein some folks claim that drinking such greens-laden beverages can be hazardous to your health. Their reasoning is that most greens are high in oxolates, which wouldn’t be a big deal except that in mass quantities (like every day forever) they can manifest into oxolate stones (think kidney stone…ow.). But when consumed in moderation (they are found in lots of foods including spinach, peanuts, peppercorns, etc.) are probably just fine…Not to mention that you are benefiting from the other nutrients found in said foods. So, jury is still out.

As always, do your own research. Don’t embrace a food fad until you know the basics. Probably anything (with the exception of crystal meth and elevator music) in moderation is just fine for your mind, body, and soul. Just don’t overdo it.

Happy smoothie-ing!

Ingredients:

1 Cup organic berry-flavored Kefir (or you can make your own, which I haven’t YET tried)

1 Splash coconut water

1 Large handful organic spinach

1/2 Cup organic blueberries

1-2 Drops doTerra Tangerine Essential Oil

*Optional: Can add a little sprinkle of additional probiotic powder, but ONLY if you have a good one. I like Jarrow-Dophilus.

*Note-if you don’t have kefir, add 1/2 cup yogurt, 1-2 pitted dates, and use 1 cup of coconut water instead.

Method:

Put all ingredients into the blender and blend to smithereens (1-2 minutes)

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Benefits:

Blueberries: These berries should get their own cape. They are a superfood, packed with antioxidants that can help prevent cancer, meanwhile protecting your nervous system and brain health. They’re rich with manganese, and Vitamins K and C, and are also a good source of dietary fiber. See here for more health benefits and nutritional info.

Coconut Water: Coconut water is perfect for replenishing simple sugars, electrolytes, and minerals within the body. It contains cytokinins with significant anti-aging, anti-carcinogenic, and anti-thrombotic properties, and is very soothing to the digestive tract. But there’s so much more! See here for more health benefits and nutritional info.

Kefir: This fermented dairy beverage abounds with healthy probiotics to promote healthy gut flora, and is packed with protein, Vitamins A, B1, B2, B6, B12, and D, as well as folic acid. It’s also a good source of calcium, iron, and iodine. Some say that it is also easier for many to digest than regular cow’s milk. It’s tasty too! But be forewarned, the flavor is not for all palates. See here for more health benefits and nutritional info.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Tangerine Essential Oil: DoTerra’s Tangerine Essential oil is an extremely powerful blood purifying agent, digestive aid, anti-septic, and relaxant. It can help improve blood circulation, and reduces internal inflammation. The neurological benefits abound as well. See here for a full description and uses for this amazing oil, and click here if you’re interested in purchasing any doTerra essential oils.

Recover, Baby…All the Cool Kids Are Doing It.

Me in my sports bra “recovering.” (But really, recovery drinks aren’t supposed to taste this delish.)

So, everyone I know is “training” for something. My little town of Durango, CO, is notorious for breeding super athletes. And then, there’s everyone else who is just trying to catch up. Whatever category you happen to be in, recovery is crucial. And nutrition is one of the main pathways to post-workout recovery.

Below is a recipe for my personal favorite recovery drink which consists of fresh, local, raw milk (yes, it’s the nectar of the gods if you can get the good stuff from pasture-fed cows from a super clean and loving facility…thank you, James Ranch!), dates, nutmeg, and cinnamon. But you could skip the spices and add raw cacao instead for an extra muscle-recovering punch!

Due to its bioavailability, whey protein is thought by many fitness and nutrition experts to be one of (if not THE) best types of protein to build lean muscle and help your existing muscle to recover after a tough workout. If you can’t stomach milk, then this can be made with homemade almond or other nut/seed milk.

Happy exercising and recovering!

P.S. All of these measurements are “ish.” Play around with the ratios for your fave flave. (Or “favorite flavor” if you didn’t catch my drift.)

Ingredients:

1 1/2 cups raw, local (or organic) milk, or homemade almond or nut milk

1-2 pitted and/or dates (only need to soak beforehand if your blender isn’t psyched on blending hard items)

1 pinch cinnamon

1 pinch nutmeg

1-2 drops doTerra black pepper essential oil (THIS IS THE MAGICAL INGREDIENT!)

*Optional: 1 Tbs. raw cacao powder and/or 1 Tsp. organic vanilla extract

Method:

Put all ingredients into your blender and blend to smithereens (a minute or two). Should be frothy and delicious.

Try not to chug the whole thing in 2 gulps. (I dare you…)

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Health Benefits:

Black Pepper Essential Oil: Black Pepper essential oil is great for your digestive system. It stimulates salivary glands and secretion of digestive juices meanwhile neutralizing gas formation in the intestinal tract. Also a great cleansing agent! Black pepper oil also increases circulation, reducing inflammation, and provides relief for arthritis and other muscle and joint discomforts. Great for athletes! See here for more. Click here if you’re interested in purchasing any doTerra essential oils.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Cinnamon: Cinnamon has long been used as a medicine. It’s a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice’s benefits continue, so see here for more health benefits and nutritional information.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it’s great, but don’t overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Lavender Macadamia Chocolate Bark

This chocolate bark makes and excellent Valentine’s Day Gift…If it lasts that long.

I recently made the dangerous discovery that it is extremely easy to make one’s own chocolate bark. I find myself fantasizing about all the different flavor combinations one could make, all the toppings and essential oils one could include, to create supremely delectable confections. The possibilities are truly endless. I’ve tried a host of combinations and this one is a favorite. What’s better is you will make someone’s day (and save your burgeoning buttocks) if you hand deliver it to a friend’s doorstep. Enjoy and they will too!

Ingredients:

8oz dark chocolate mini chocolate chips

1 bar 70-88% organic fair trade bar chocolate, broken into small pieces
(*note: the higher the cocoa content, the less sweet your finished product will be)

2/3-ish cup macadamia or hazelnuts, skins removed and coarsely chopped

1 drop doTerra lavender essential oil

*Optional: edible dried lavender blossoms and/or coarse sea salt for sprinkling

Method:

Line a 9×13 baking sheet with wax paper.

Heat a small saucepan over low heat. Place chocolate chips in the pan and melt slowly, constantly stirring to ensure even melting.

Add the chocolate bar pieces and stir until completely melted and smooth. Turn off the burner.

Add the drop of lavender essential oil and stir until well-blended. Mix in half the nuts.

Immediately pour onto prepared baking sheet. With flexible rubber spatula spread into an 8×10 rectangle about 1/4 inch-ish thick.

Sprinkle with remaining nuts and optional blossoms and salt.

Refrigerate (or put outside in the snow!) to chill until firm (about 30 minutes)

*Refrigerate up to 5 days (if it last that long…which it won’t).

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTerra Essential Oils.

The Easiest Homemade Hummus Ever…

They should call this “yummus.”

This week I had the absolutely delightful experience of hosting a few young cyclists at my house in preparation of the USA Cycle Pro Challenge, Tour de Colorado (which started in Durango this year…boo ya!). Long story short, I needed to find a way to feed some grande appetites without hours of preparation. One of my staple recipes for such an occasion is hummus. See below for the base recipe, but keep in mind that you can add whatever you want. This recipe is the standard hummus, dressed up with a few other fresh ingredients to kick up the flavor quotient. I added chopped Greek olives, basil, pine nuts and paprika to this batch, and it was gone in minutes. Happy creating!

In other news, I totally enjoyed being “cycle Mom.” Who knew how much fun it could be to have four 20-ish-year old sons. I cooked a massive spaghetti dinner, they cleaned, and we all jammed out to Notorious B.I.G. Yes, Biggie Smalls is the illest, but team Bondrager/Livestrong, the feeder team for Team Radioshack, is pretty bad ass too. Good luck this week, guys!

Ingredients

1 clove garlic, chopped or pressed (or you can use a hefty sprinkle of garlic powder)

1 (19 ounce) can garbanzo beans (or soak your own and cook according to package directions which I think is waaay better)

Juice of 1/2 a lemon, or 1 drop doTerra lemon essential oil

2 heaping tablespoons tahini

1 heaping teaspoon salt (or to taste)

Ground black pepper to taste

2 tablespoons-ish olive oil

Method

Rinse garbanzos and pour into blender, reserving a couple tablespoons for garnish.

Place lemon juice (and/or essential oil), tahini, chopped garlic, and salt in blender.

Blend until creamy and well mixed. (Add a little water and/or olive oil if not blending easily.)

Transfer the mixture to a serving bowl.

Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans and other tasty and pretty items for an impressive flavor and presentation.

Serve with bread, crackers, crudite, or your fingers…kidding.

*Optional items to put in and/or on your hummus: paprika, Greek olives, artichoke hearts, sun dried tomatoes, fresh herbs such as basil, cilantro, or rosemary, pine nuts…the list goes on. Just use your imagination.

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Health Benefits

This bean/seed combo makes a complete protein, which means that all the amino acids your body needs are present in this combination. See here for other complete protein combos to get the most out of your nutrients. Enjoy!

Garbanzo Beans: Also known as “chickpeas,” these beans are particularly high in insoluble fiber, which means you have a squeaky clean colon and feel fuller for longer when eating these legumes. They are also extremely high in lots of nutrients such as manganese, folate, and tryptophan. They are a great source of plant-based protein. If you find legumes make you gassy, try pre-soaking them for easier digestion. See here for more health benefits and nutritional information.

Tahini: Sesame seeds (of which tahini is made) are jam packed with manganese and copper, and are a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, and dietary fiber. See here for more health benefits and nutritional information.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Lemon Juice: Lemons (and limes) are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system, and promote a sense of well-being. See here to learn more about doTerra essential oils.