Provencal Lemon Stuffed Chicken Breast

Chef Luis Felipe Lavieri

Ingredients

Compound Butter
-4 Table Spoon Unsalted room temperature Butter
-1 Poultry Mix Herbs (Thyme, Sage, Rosemary)
-1 Lemon
-2 pinch of salt
-(optional) 1 tbsp of Roasted Garlic

Chicken
2 Chicken Breasts
Olive oil
Salt and Pepper

Directions

Everybody and their second cousin knows how to cook chicken, and you probably think that this is probably one of the simplest chicken recipes that you will see, but the devil truly is in the details. I don't want you to just know how to cook a chicken but how to do so with the flare of a 3 star restaurant chef. If you follow the instructions, this dish will be one of the best dishes you eat this week.

Turn on and set the oven to 375 F

Grab 2 sprigs of thyme, 2 leaves of sages and one sprig of rosemary. Take all the little leaves off the stems on both the rosemary and the thyme. Chop up all the leafs liberally into very small pieces.

Mix the butter with the herbs, the zest of a lemon and salt (optional - and the garlic too).

Make an incision on the back side of the chicken with a paring knife. I have attached a drawing to help you out.

-Two very important tips here - Keep your fingers away from the sharp side of the blade. You are puncturing meat so it is very easy to slip and cut yourself. My recommendation is to lay the breast flat on a cutting board and to insert the knife away from you.

- The second tip is to go as far as the handle will take you. Paring knifes usually are between 3 and 5 inches long, while chicken breasts are usually around 5-6 inches long, which means that you won't be puncturing through. You want to create a pouch in which you can put the compound butter. If you don't make a hole on the other side, less butter will come out, and less of the natural juices of the chicken will come out. The end result is a juicer chicken with more flavour.

Stuff about 2 table spoons of the compound butter into the chicken.

Add 1 pinch of salt and 1 pinch of pepper to the outside of the chicken

In a hot pan at medium heat, add 1 tbsp of olive oil

Sear the chicken. About 3 minutes per side should be good enough. Each side should have turned golden by the time you turn/take the chicken off. Give it enough time per side to sear.

Place the seared chicken in the oven for 25-30 minutes depending on the size of your chicken breasts. If unsure whether your chicken is done, check the internal temperature with a thermometer. It should read 75 Celsius or 165 Fahrenheit.

Recommendation - If you happen to have a cookie cooling rack that is rated to be able to go in the oven, cook the chicken on the wire rack. This has the added benefit of distributing the heat evenly all around your chicken. If any juices come off, the chicken will not sit on them cooking the meat at two different temperatures.

After you take the chicken out of the oven, allow the chicken to rest for 10 minutes while covered (with a lid or aluminium paper). This allows the juices to sit in the meat, and your chicken won't dry out once cut.

Is There Really Progress if They Consistently DON'T Eat it?

Do you have a child who is a picky eater? Many parents give up offering their kids foods that they don’t eat because it can seem like a waste of time, effort, and food.

A parent wrote in this question to me. If it sounds familiar to you, read on...

…reading about how "you may have to serve a particular food as many as X times before they will eat it": is there really progress in serving a food if they consistently DON'T eat it?  Like don't even try it / does not go anywhere near their mouth or even their hand?  I feel as though I have probably served various vegetables to my son well over a hundred times and he still doesn't eat them, and still doesn't even come close to trying them.  And frankly, I wonder how he will ever come to try them since he seems stubborn enough to continue dodging them for many years to come...

The truth is that there is no guaranteed way that you can get your child to like a particular food.

But don’t give up!

There absolutely is progress…even if they don’t try it!

By seeing the food over and over again, you are normalizing the food for your child. Many kids are honestly scared to try new foods. The more times that they see it (even if they don’t try it), the less scary it becomes. And, by seeing you (and other influential people) eat it, it helps them come to trust the food.

You never know when the magical day will come that your child will try it. If you stop serving it now you’ll never know if it would have been the next time, or the time after that.

Here are some tips to follow to make sure that each time you’re serving these vegetables you’re maximizing the likeliness that your child will try them:

Make sure there isn’t any pressure to try (and like) foods. Many picky eaters are sensitive kids. They can feel pressure coming from you a mile away. By preparing and serving foods you’ve indicated that you want them to eat it. Enough said. Instead, focus your energy on enjoying each other during this family time. It seems counter intuitive, but the more pleasant the table experience, the more likely kids are to try new foods.

Give small servings. A small serving is less intimidating than a large one. If your child tries it and likes it, he/she can ask for more. If she/he doesn’t, then you’re minimizing your food waste.

No “one bite rule” (also known as the “no thank you bite”). While the “one bite rule” may work for some kids, it only fuels picky eating in many, many kids. And while it may get one bite of that food in your child today, it isn’t teaching him to like these foods. What your child is learning is to eat to please others – the opposite of mindful eating.


Allow touching, licking and spitting out. For picky eaters, putting a food in their mouth is a very intimate action. These steps allow a child to ‘get to know’ a food before eating it. Teach your child how to do these activities with good manners (such as spitting food out into their napkin).

And, last but not least, rest assured that even if your child never develops a taste for specific vegetables, he/she can still have good nutritional health – we humans do best when we eat a variety of foods. There’s no one individual specific food that we must eat in order to be healthy. Which is a good thing because I still haven’t learned to like Brussels sprouts yet (and yes, I do keep trying them). However, an openness to trying different foods is a key (and learned) skill necessary for having a healthy relationship with food. By continuing to present these vegetables, this is exactly what you’re teaching your child. Great job!

I AM NOT A COOK

They say there is a first time for everything, and frankly, I’ve become a big fan of the satisfaction and reward that comes with stepping outside of my comfort zone. In the course of one week, I tackled some necessary financial decisions, floated in a sensory deprivation tank for the first time, and faced each day of my new self-employed life with an open mind and heart, which, I am finding, takes its own brand of courage.

In spite of all this, here I was, waking up worried about a box of vegetables.
It was an uncomfortable feeling. (It was also completely ridiculous.)

I am not a cook. 

As the haze of my sleeping state wore off, I felt a sudden pang of desperation for something that I felt I didn’t possess. I desperately needed to be an inspirer of culinary creativity and genius.

The Yoga that I teach (a restorative, relaxation-style practice called Yoga Nidra) works specifically with a single, potent intention that creates a vehicle for deep inner transformation. Simply put, I’ve seen how the power of what you put after the words ‘I AM’ shapes your reality, and there was no way I was going to start my day telling myself I was NOT something.

But there’s a fine line between denial and the truth, and the truth remains that I am not a cook. I’m really not. I CAN cook, but I am not…you know… a Chef.

This eventually begged the question, “if I am not a cook, then what AM I?”

A culinary explorer? A dabbler? A creative & curious spirit?

I ventured down to the kitchen to face “The Bin.” Not even 24 hours earlier, the arrival of this cardboard box on my doorstep had given me endless excitement. I nearly hugged the delivery guy as he left, and like a kid at Christmas, I tore into the box with enough reckless abandon to keep my precious fruits & veggies unscathed.

I laid this cornucopia of organic goodness out on my counter, one by one (or two by two!)…juicy Asian Pears and Macintosh Apples, a bunch of bright yellow bananas, luscious lettuce & kale… My mouth started to water… it all seemed so easy. Just…eat it!

But no, I somehow felt I had to blow minds with my culinary prowess, effortlessly whipping up something so flavourful, yet simple to prepare, with complexity, depth and YUM Factor. I imagined my husband’s delighted face as he would savour my creation, jumping immediately to his feet and applauding the simple genius of it all…

I snapped back to reality. Sigh. If only.

Defeated by my perceived limitations, I ripped a banana from the bunch and ate it straight up.

And THAT’S where my light bulb moment happened. It was time for an honest self-chat.

First of all, I’m scarfing this banana without thinking twice, not savouring or relishing the flavours or the experience.

Second of all, look how complicated I am trying to make this whole exercise! Why try to be something that I am not?

The answer to my produce dilemma suddenly seemed simple, and admittedly, much more profound than I had anticipated:

Do what you’re already doing, but “do” less in order to enjoy it more.

Savour every part of the gift of nourishing yourself and others.

Dare to be unapologetically imperfect and enjoy the learning.

My mission was clear: I would either relish each of these tasty morsels on their own, exactly as they were, or call on my new best friend…

Our Vitamix.

The result? Simple, tasty, and oh so flavourful, with a deeper sense of respect and gratitude for every single bite.  No culinary genius needed.

I may not be a cook, but I am creative…and that is enough.


By Allison Goundry
http://allisongoundry.wordpress.com

Tomato Carrot Ginger Soup

by Michelle Giangualano

Ingredients

2 tsp coconut oil

4 cup tomatoes, quartered

1 cup carrots, shredded

2 tsp freshly grated ginger

2 cups vegetable broth

½ tsp sea salt

¼ tsp, ground pepper

1 tsp whole cane sugar (or coconut sap)

½ tsp rosemary


Directions

1.) Heat 2 tsp coconut oil in a saucepan, add tomatoes and carrots, then sauté until slightly soft. Add garlic and stir for about 30 seconds. Add the broth, and all remaining ingredients. Bring to a simmer for about 5 minutes, then remove from heat.

2.) Use a submersion blender or transfer soup into a blender and puree until completely smooth. (Use caution, as the soup will be very hot).

3.) Serve and enjoy!

Makes 4 servings.


The perfect fall soup; warm, delicious and simple to make. This recipe boasts fabulous immune boosting nutrients, as well as tremendous lung support. Its makes a perfect side dish for any meal

Life Made Easier By Home Delivery!

I recently received my first box of organic produced delivered straight to my door, by Green Earth Organics. What a treat…Shopping done for me! As a busy parent with an over-flowing schedule, nothing could be better.

Every parent I know is scrambling just to get through most days with some sense of sanity, meeting the demands of school, sports, and life in general. Keeping up with house, shopping, and meals, can just be too much some days, and what often falls, is our level of nutrition.

We resort to meals bought and eaten on the run, because we couldn't get to the store or did not have enough time to prepare a home-made dinner. That’s why Green Earth Organics is such a gift to us all. Having a box of fresh, organic produce delivered each week, saves me precious time. I always know I have fresh veggies to create a meal from- one of the MOST IMPORTANT elements of our daily diets.

I have discovered a wealth of soup recipes that can be easily adapted based on what veggies I have on hand, not to mention stews, chili’s and salads. In the summer I tend to keep things raw as much as possible, but on cold wintery days, the hearty nutrient dense veggies are perfect in a warm meal.

Here is one of my favorite fall recipes: Tomato Carrot Ginger Soup


Michelle Giangualano
Olympian, Natural Health Advocate & Nutritionist 

Bundles of Energy
403-875-5570
michelle@bundlesofenergy.com
www.bundlesofenergy.com

When Was The Last Time You Tried a New Food?

Did you know that the physiology of our taste buds change as we age? These changes cause us to experience food differently. The result is that a food that you didn't like as a child, you may enjoy now.

Do you want a simple step for improving your nutrition?

Or, perhaps you have a child who is a picky eater? Last week I shared that an important way to encourage picky kids to try new foods is to be a “trying new food” role model. As the saying goes: “actions speak louder than words”.

The simple step is to play the new food challenge. It’s easy, just pick a new food or recipe to try every week. Think once a week is too much? How about 2 new foods per month? Or, once a month?

I've found this to be an especially successful technique when working with families with picky school-age kids – kids who should have long ago grown out of the picky eating phase. It engages their love of adventure and exploring the world by creating a game of it.



I admit it. I play this game myself! In the past year I re-tried polenta, chia seeds, spaghetti squash, radicchio, and Belgium endive. And, I discovered that I now love polenta, chia seeds, spaghetti squash and Belgium endive. Radicchio was just okay. Four out of 5 is an incredible success rate! On my radar this winter are Brussels sprouts, okra, and millet.

Be honest. When was the last time that you tried a new food (or re-tried a food that you didn’t like previously)? Whether for your own health or to be a role model for your kids, I encourage you to join me in the game!

Kristen Yarker, MSc, RD helps you experience the pleasure (and energy) of healthy eating. After 6 years of only working with the toughest customers (i.e. picky kids), she is now serving adults who want amazing energy to live their busy lives without sacrificing the pleasure of delicious food. Discover how (and get recipes too) at:

www.KristenYarker.com

www.Facebook.com/KristenYarkerNutrition

Twitter: @KristenYarker

Pinterest: KristenYarker

Spaghetti Carbonara

Chef Luis Felipe Lavieri

Ingredients

1L Goat milk or Cereal Cream
Olive oil
250 g of Pancetta or Bacon
1/2 small onion chopped finely
1/4 tbsp Garlic paste
250 g parmesan cheese
1 egg
400 g of Spaghetti

Directions

If using Dried Spaghetti
-In a large pot, add about 3-4 Liters of water, bring to a boil, add salt
-Cook The spaghetti to be still quite raw, 2-3 minutes less than the minimum time said in the package. (Usually 5-6 minutes should be ok)
-Strain the spaghetti
If the spahetti is fresh
-Wait for the next step that mentions spaghetti
Cut the bacon/pancetta into 1/4" pieces
In a pot (can be the same you used previously) sweat the onions in olive oil until translucent
Add the bacon/pancetta and cook about 90% (no full bacon color, but fat has stared melting and rendering)
Add Garlic Paste and Goat milk/cereal cream.
Bring to a boil
Add Spaghetti (either half cooked dried or uncooked fresh)
Stir constantly for 2/3 minutes, making the sauce thicken with the starch from the spaghetti
Add parmesan cheese and continue stirring for about a minute
Take off heat
When it has stopped bubbling, add the 1 egg and stirr vigorously. The heat from the sauce will cause the egg to clump and cook before mixed in if left to rest, but needs to be hot enough for the egg to cook.

This dish is the quintecential traditional Roman dish. The history is quite interesting, hence some of the ingredients being a little bit less than common. The spaghetti carbonara comes from a coal mine just north of Roma. There was a cave in at the mine and the miners were stuck with only a goat, rationed water, an old piece of ham, and dried pasta. Rather than use up what little water they had, the milked the goat and cooked the pasta in the goat milk and the dried ham. They liked the dish so much, that after they were rescued, they continued to eat the dish perfecting it to what we have today. Traditionally garlic is not part of the recipe, but I have adapted it and found that the north american market is very receptive to the change. The difference between Pancetta and bacon is having a more smokey flavour, which again tends to be more of a north american taste. Goat milk is not always available, but has roughly similar fat content as cereal cream.

Roasted Garlic Paste

Chef Luis Felipe Lavieri

Ingredients:
1 Garlic (whole)
Olive Oil

Utensils Needed
Fine mesh strainer
Aluminum Paper

Directions 

Turn on the oven to 350F
Cut off the top 1/4 of a the garlic to expose the cloves.

Grab a sheet of aluminum paper large enough to wrap the Roasted garlic.

Place the garlic in the center of the aluminum paper and create a pouch.

Pour about 1 tbsp of olive oil on the garlic, soaking it a little.

Close the aluminum paper pouch and seal it so that steam does not get out

Important: Pace the pouch on a pan. This will catch any oil that might leak out

Place the pan into the oven for about 55 minutes. This will allow the garlic to slowly roast and turn tender.

Allow to cool and squeeze through the fine mesh strainer. This should catch all the peel.

Roasted garlic paste is amazing as a cooking ingredient. Substitute for garlic. Does not require any further cooking. Is quite awesome when mixed with mayonnaise for a roasted garlic mayo

Beyond Sneaking: 5 Tips to Encourage Picky Kids to Eat Veggies

In the last 6 years, I've helped hundreds of families get their picky eaters to try new foods on their own - without being sneaky or forceful. The most common challenge that parents worry about is kids who don't like vegetables. 

Here are five strategies that have proven successful for many families to get their kids to eat vegetables:

1. Repeat, repeat, repeat. Studies show that it takes on average between 10 – 30 times of seeing a new food before a child will try and like it. Of course this will vary from child-to-child and from food-to-food. Studies also show that parents usually give up after 5 times. Don’t give up. You never know when the magical time will be that your child will try (and like) a food. Instead of thinking “my child doesn’t like it” change your attitude to “my child doesn’t like it yet”. Patience is a difficult, but necessary, quality if you’ve got a picky eater. 

2. Be a "trying new food" role model. As the saying goes “action speak louder than words”. When was the last time that you tried a new food? Or, re-tried a food that you didn’t like previously? If you want your child to try new foods, be a “trying new food” role model.  


3. Think beyond dinner. I feel badly for poor old dinner. In many families it’s the meal where we most want kids to behave well. But it’s also the only time of day when kids are presented with the challenge of new foods. Instead of only serving vegetables at dinner, serve them at other times of day. Lunch, snacks, even breakfast are all fantastic opportunities to present kids with new foods. 

4. Variety is the spice of life. Young kids have more sensitive taste buds that we adults. The taste and texture differences of a vegetable when it’s prepared different ways is particularly evident to young taste buds. For example, raw broccoli is very different than steamed broccoli, which is very different than broccoli in a stir-fry, which is different again from broccoli in a casserole. Take advantage of this. If your child hasn’t liked (or even tried) a vegetables prepared in one way, don’t stop making it in other presentations.   


5. If you sneak, don't forget the obvious veggies. Often parents ask me my opinion about sneaking in vegetables. Studies show that kids do get more servings of vegetables in families where they add pureed vegetables to dishes. And, most of us could use to eat more veggies, so exploring new dishes that include veggies is a fantastic idea! However, if all you’re serving your child is mac and cheese and brownies, all they’re learning is to eat mac and cheese and brownies. You may know that there’s cauliflower in the mac and cheese and beets in the brownies, but your child doesn’t. If you choose to sneak in veggies, also be sure to serve obvious veggies (e.g. serve steamed broccoli on the side of that mac and cheese). Even if your child doesn’t eat the obvious ones, you’re role modeling choosing to eat vegetables – an important lesson for life-long healthy eating habits.  


Kristen Yarker, MSc, RD helps you experience the pleasure (and energy) of healthy eating. After 6 years of only working with the toughest customers (i.e. picky kids), she is now serving adults who want amazing energy to live their busy lives without sacrificing the pleasure of delicious food. Discover how (and get recipes too) at www.KristenYarker.com

www.KristenYarker.com
www.Facebook.com/KristenYarkerNutrition
Twitter: @KristenYarker
Pinterest: KristenYarker

An update on California's Drought

Image taken from the U.S. Drought Monitor website on March 21^st 2014


In the last six months, California has seen a rapid decrease in water reserves, very little rain, and a sharp rise in costs among farmers across the state as they battle to keep their crops alive and producing enough to meet demand. The image above is one I previously posted from the United States Drought Monitor, a department of the government that measures available water versus demand throughout the entire country. That image was captured on March 21^st, 2014 – just over seven months ago.

Below is the most recent drought map for the state of California, created October 28^th, 2014.

Comparing the two maps, shows just how rapid the water reserve decline has been in California. Farmers have been the hardest hit, with large numbers now finding they are unable to water their fields unless they want to spend large amounts of pocket money to import water from other states. The effects of the drought can even be seen from space, as less rainfall also means less snow cover on the mountains.
After this long without rain, even a small shower could mean serious damage due to mudslides. Topsoil that is dry to such an extreme will, instead of absorbing the water, turn into a thick mud on the top layer and gravity will dump it down the hills onto the fields and towns below. Already a small localized storm near Los Angeles, that only dropped about 3-4 centimeters of water, caused a mudslide that forced 11 people from their homes and one person to be buried in house before he was rescued.
NASA has issued a warning that should circumstances continue, the entire United States may be facing a food shortage not seen since the 1930’s dustbowl, when a series of dust storms covered the prairie, destroyed over one hundred thousand acres of crops, and forced tens of thousands of farmers to abandon their farms and migrate to the coasts to look for work.