Southern Fried Goodness!

Do you want to eat healthy but still have that craving every now and then for that "Southern Fried Goodness"?  Here is a healthier version of Mom's Southern Fried Chicken...

Fried Chicken - (a Healthier Version)- that will make you want to shout the Rebel yell - even if your a Yankee! 

Yee-haw!

 

Ingredients

·        1 broiler/fryer organic chicken, cut into 8 pieces (you may even use skin-off breast pieces)

·        2 cups plain Kefir or low fat buttermilk (I make my own Kefir)

·        2 tablespoons kosher salt

·        2 tablespoons Hungarian paprika

·        2 teaspoons garlic powder

·        1 teaspoon cayenne pepper

·        Flour, for dredging (whole wheat pastry)

·        Coconut oil, for frying

·        Directions

Place chicken pieces into a glass container and cover with kefir or buttermilk. Cover and refrigerate for 12 to 24 hours - or whatever time you have.  This tenderizes the chicken and adds flavor too.

Melt enough coconut oil over medium-low heat (I use expeller pressed/organic that has a neutral flavor instead of cold pressed extra virgin which has a coconut flavor) so that it comes just 1/8-inch up the side of a 12-inch cast iron skillet or heavy fry pan. Once oil liquefies raise heat to 325 degrees F. Do not allow oil to go over 325 degrees F.

Drain chicken in a colander. Combine salt, paprika, garlic powder, and cayenne pepper. Liberally season chicken with this mixture. it should look red.  Dredge chicken in flour and shake off excess.

Place chicken skin side down into the pan. Put thighs in the center, and breast and legs around the edge of the pan. The oil should come half way up the pan. Cook chicken until golden brown on each side, approximately 10 to 12 minutes per side.  The internal temperature should be 180 degrees. 

Drain chicken on a rack over a sheet pan.

Food Inc. Documentary - A Must See

Hey, did you see Food Inc. on the Oscars last night?  Maybe you didn't notice it in the Independent Documentary category - but it is a must see.   

This isn't a gross-out movie to scare you into eating healthier or buying someone's product.  It is an eye opening educational film about how our food is grown and processed.  We think we eat food that comes from a farm when in fact we eat "factory food".  When you see the manufacturing process one can easily come to an obvious conclusion about why we have so much disease in our culture. 

For instance, most corn and soy beans grown in America (except organic) are a Monsanto product. Food Inc. shows how Monsanto gained the monopoly on seeds and petro-chemicals that farmers must use to produce their crops..And as monopolies word, the farmers have little choice but to purchase from them - or be shut out of business.  Sadly, many family farms have been swallowed up by the industry giants. 

Monsanto developed and owns "Round Up" weed killer.  Monsanto labs have also genetically altered corn and soy bean seeds to survive being sprayed with Round-up. So, when the farmers plant these genetically modified seeds and when the weeds begin to grow Round-up is sprayed on the entire field. It kills everything it touches except the genetically altered plant. 

Monsanto's research says genetically modified corn has no adverse side effects on those who consume it.  Independent studies say otherwise. Serious illnesses and cancer are linked to consumption of genetically modified crops; So much so, that Europe has banned genetically modified foods from being brought into the country.  Monsanto also spearheaded and lobbied to prevent consumer labeling of genetically modified foods.  Sounds like an evil conspiracy doesn't it?  You decide. 

 

PS - If you would like to purchase a copy e-mail me at :

rondaholmberg@comcast.net

I think it is so important we sell it!

I am on a Diet. Are you?

I am on a Diet.  Are you?

Cream of Mushroom Soup Recipe

If you think of mushroom soup as that gelatinous can-shaped grey stuff that glops out of a can (not to mention loaded with MSG) - this recipe is NOT that stuff!  

This recipe is well worth the home-made effort!

Cream of Mushroom Soup Recipe

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Ingredients

·        1 pound regular white mushrooms, cleaned, quartered or sliced

·        1 Tbsp lemon juice

·        1 Tbsp unsalted butter

·        2 Tbsp minced shallots (or ½ diced onion plus 1 Tbsp Garlic)

·        1 Tbsp chopped fresh thyme or 1 teaspoon dried thyme

·        1/2 bay leaf

·        1 teaspoon salt

·        1/2 teaspoon fresh ground pepper

·        2 cups heavy cream (or buttermilk, or yogurt)

·        1 1/2 cups chicken stock - organic

·        1 teaspoon Non-GMO cornstarch dissolved in 1 Tbsp water (or flour)

·        Minced parsley for garnish

Method

1 Coarsely chop mushrooms and lemon juice.

2 Melt butter in (4-5 quart) sauce pan and lightly sauté shallots on medium heat. Add mushrooms, thyme and bay leaf, sauté over moderate heat for 5-10 minutes, or until the liquid that is released from the mushrooms disappears.

3 Add salt, pepper, cream and chicken stock and bring to boil. Reduce heat and simmer for 10 minutes.

4 Add cornstarch slurry and simmer, stirring until thickened. Correct seasoning and add more lemon juice to taste.

Serves 4. Serve sprinkled with a little parsley.

Hey Fat-Head, Take your Fish Oil!

Hey Fat-Head, Take your Fish Oil!

Yes, I said fat-head!  Our brains are composed of about two-thirds fat. The fatty acids processed by our bodies from the fats in the food that we eat are what our brains use to help us think and feel.  Therefore, our diets affect the brain chemicals that influence our mood and behavior and our thought processes and emotional reactions that ultimately create how we feel and the way we are inclined to behave.

What are Essential Fatty Acids (EFA’s)?  They are building material that our brains need.  “Essential” means that your body needs them for proper function and health, however, your body can not manufacture them.  You must get them from the food you eat.

Which Essential Fatty Acids (EFA’s) do we need to maintain the brain?

A steady diet of Omega-3 and Omega-6 fatty acids is crucial to a well-functioning brain. The good news is that your local supermarket has what you need to maintain your brain’s supply of fatty acids.

Good dietary sources of Omega-3 fatty acids are high-fat, cold water fish like salmon, sardines, mackerel, and trout.

The Solution:  Change bad fats to good fats in your diet. A steady diet of Omega-3 and Omega-6 fatty acids is crucial to a well-functioning brain as well as stable moods. The good news is that your local supermarket has what you need to maintain your brain’s supply of fatty acids.

Good dietary sources of Omega-3 fatty acids are high-fat, cold water fish like wild caught salmon, (beware of farm-raised and color injected) sardines, mackerel, and trout. That’s why fish are called “brain food”.

To boost your supply of Omega-6 fatty acids, look for foods and supplements that include evening primrose, borage, and black currant seed oils. Of course meat, eggs, and dairy are also good in moderation.

My all time favorite oil supplement is Carlson’s Norwegian Cod Liver Oil.  Carlson’s Fish Oil is rated among the best fish oils. It is cold processed from the cold, unpolluted waters of Norway and imported to Carlson’s Lab.  We use the lemon flavored oil and pour it into our morning smoothies.

What it does:

·        Omega3 oils promote the optimal function of:

·        Cardiovascular health*

·        Brain and Nerve Function (helps alleviate depression)

·        Healthy Vision *

·        Immune system Health*

·        Healthy Joints and Movement*

·        Radiant and Healthy skin*

Personal Testimony:  We have seen dramatic results in our family in eliminating spring time allergies.  One table spoon gives us about 12 hours relief from sneezing, itching, and that underwater feeling.

I coach high school sports and elementary PE.  I stand, run and jump (mostly standing) for hours.  Taking Carlson’s alleviates joint pain.

My Grandmother used to give my mom Cod liver oil her when she was a child for her asthma.  Now in her 70's Mom has started taking it again.  Mother knows best.

*statements not approved by the Food and Drug Administration 

More about the Neti Pot - A Gross Story – but Educational:

A Gross Story – but Educational:

  When I was about 11years old my parents were youth leader.  One Saturday they took a group of high school kids to the beach for a day of swimming and play on the Gulf Coast. 

When we were in the 12 passenger van getting ready to go back home one of they guys who had been surfing reached forward from the seat behind me to change the radio station.  When he did, to both of our surprise it was like someone poured a large warm bowl of salt water down my back and in my lap.  The surfer’s sinuses where full of ocean water from surfing all day and when he leaned forward, out it poured. The surfer was embarrassed and apologized profusely.

Looking back it was amazing how much water our sinuses can hold.  I remember my mom telling me, as well as reading, that doctors would often prescribe swimming in the ocean (salt, sun, fresh air, as well as a "de-stresser") for people with asthma, sinus problems, for the healing of skin ailments or for deep wounds, and also for burn victims.  

Now that I think about it my surfer friends they were  rarely sick or caught colds, even in the winter while surfing in near freezing temperatures.  They were always smiling with a far away look in their eyes. – But never sick.

Don’t Blow it! You will just get an Ear Infection

Ear Aches are common among little kids because of the shape of their faces.  When a child is young their eustatation tubes are fairly parallel.  When little kids are told to blow their nose – that is pretty much blowing infection into their ears. As they get older their face gets longer and the tubes angle down so they suffer with less ear aches.   Instead of blowing little noses just gently wipe.

With winter upon us and we retreat into closer quarters there is more sharing of colds and flu bugs.  One great way to alleviate sinus congestions is to use a neti Pot

When we were kids we were told to sniff warm salt water to clear a sinus infection.  Have you ever tried that?  It really stings and it feels like you are drowning too.  It was a mess, it hurt, and never did much good.  But the neti pot is different.

What is a neti pot?  A neti looks like a ceramic small tea pot with a long spout.  Yes this is gross but it works.  A solution of (1/4 tsp) pharmaceutical grade salt and pure warm water is made for the pot.  Then you bend over the sink with your forehead below your chin and pour the warm saline water through one nostril.  Wait, it takes a few seconds because your sinuses are all behind your forehead and behind your eyes but in about 8 seconds the saline water pours out your other nostril washing all the nasty and bad bugs with it.  The saline water helps fight infection, and dries out that runny nose.

My daughter’s doctor (we know doctors are usually pill perscribers) said that if folks would neti pot as soon as they were exposed to a bug then we wouldn’t catch colds or the flu.  I know it sounds weird – it did to me at first – but it really works.