It doesn’t get that cold in Oregon, but when it’s 32 degrees and the possibility of snow – I consider it cold! I always crave warm foods, beverages (like tea), and soups in the winter. So, to go along with the weather, in today’s episode I’m showing you my FAVORITE instant pot chili recipe right now!

It’s simple to make and takes a little over an hour to fully cook (that’s really good for an entire chuck roast!). What I do is I start this right when I get home. Once I’m done going through my evening/afternoon routine this is ready to go! Plus, if you prep some of the veggies over the weekend it makes putting this chili together pretty quick!

You can find the Instant Pot Chili recipe here as well as watch the 3rd Episode of the cooking show with Dr K!

(And a cameo appearance of my dogs’ fluffy ears)

Links from the Episode

Did you like this episode? Leave a comment below!

Did you try the recipe? Share it with your friends and tag me @drkirstin on instagram and facebook and don’t forget to use #cookingshowwithdrk!

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The post Episode 3- Instant Pot Chili first appeared on Dr. Kirstin Lauritzen.

BARC BOWL

Chicken, Rice, Broccoli and Avocado – simple, easy and can be made in under 30 minutes.

• 1 Avocado
• 2 Chicken Breasts
• 2 Broccoli Heads
• 1 Cups Brown Rice
• 3 tbsp Avocado Oil
• 1 3/4 Cup Water or Broth

Cajun Spice

• 2 tbsp Chili Powder
• 2 tbsp Himalayan Pink Salt
• 2 tbsp Garlic Powder
• 1 tsp Cayenne Pepper

Starting the Rice

1. Get 1 3/4 water or broth into a sauce pan and add the rice. Bring to a boil then reduce to simmer, cover with a lid. Follow instructions for the brown rice – brands and rices can all vary. This will usually cook for 30-40 minutes.

Seasoning

1. Add all the seasonings into a bowl and set aside

Chicken

1. Start the oven at 375 degrees Farenheit. Cover 2 breasts with the seasoning, make sure they are fully coated.

2. If the breasts are thick you can cut them in half for better flavor and faster cooking time.

3. With about 1 tbsp of avocado oil, coat the baking sheet. Then place chicken breasts on the baking sheet. Top the chicken with a little avocado oil and get into the oven. Set timer for 15 minutes.

Broccoli

1. Cut off the stems of the broccoli and set aside. You should have a bunch of broccoli florets. Place those in a bowl and coat with avocado oil (1 tbsp or so) and himalayan salt.

2. Place on a baking sheet and get them into the oven with the chicken.

Checking the Broccoli and Chicken

1. Cook the chicken and broccoli until the broccoli is getting crispy, but still green. The chicken will take anywhere from 15-30 minutes to cook. Use a cooking thermometer to make sure the chicken cooks to 165 degrees, then take them out.

Putting the bowls together

1. Start by spooning rice into the bottom of the bowls.

2. Put the broccoli on top, kind of to the side. It should split evenly across 4 bowls.

3. Slice the chicken and place on top of the other side of rice.

4. Add slices of avocado on top. Season with a pinch of salt.

5. Enjoy!

 

Broccoli and Liver Health

There are many reasons why this BARC Bowl supports your body’s natural ability to detoxify toxins. Broccoli and other brassica and cruciferous vegetables like cauliflower, kale, brussel sprouts etc. all have a substrate called CYP 450. It’s main job is to help in the first stage of liver detoxification. In fact, if you take a medication, it’s this stage/phase that does most of the work of helping your body remove that medication from your system.

Broccoli also has antioxidants which help in the second stage of liver detoxification. Vitamins like Vitamin B, Vitamin C help take a toxin from Phase 1 to Phase 2 in the liver. Then, the toxin is removed from the liver to the blood (kidneys/urine or sweat) or GI tract. The fiber from the rice, chicken, avocado and broccoli all help to act as a vessel for toxins to go through the gut and be removed from your body.

You don’t always need fancy supplements and shakes to support your body’s natural ability to cleanse and “detox“. In fact, nutrition plays an extremely important role in your body’s ability to remove toxins!

Did you try this recipe?

Come let me know! You can find me on Facebook and Instagram @drkirstin. You can also leave a comment below and let me know what you think!

If you’re looking for more recipes like this one, I have an ebook called the 30 Day Reset. I included more recipes like this one, meal plans, grocery lists and you can learn more about how optimizing your body’s ability to detoxify with eating healthy foods can help improve sleep, energy and help you recover faster from workouts.

The post BARC Bowl first appeared on Dr. Kirstin Lauritzen.

One Pan, Simple Roast Chicken

An easy, one pan, simple roast chicken with lemon, rosemary and garlic.

• 1 Whole Chicken
• 5-6 Gold Potatoes
• 3 Medium Carrots – peeled and cut into 3 inch peices
• 1 Yellow Onion – Slice into quarters
• 2-3 Sprigs of Rosemary
• 1 Lemon
• 1 Head Garlic (6 cloves)
• 2 tbsp clarified butter
• 2 tbsp olive oil
• Salt
• Pepper

1. Heat the oven to 425 degrees. Add the sprigs of rosemary whole inside the chicken, add salt and pepper, cut the lemon in half and add it inside the chicken as well. Take the whole clove of garlic, peel it and add around 6-7 cloves whole inside.

2. Salt and Pepper the outside of the chicken. You can also rub butter on the outside of the chicken as well. Add butter to the pan. And place into the center of the plan.

3. Slice the onion in half and then into quarters and add around the outside of the chicken. Slice the gold potatoes in half and then into quarters. Place into the pan. Place the carrots in the pan.

4. Top the potatoes/onions/carrots with the 2 tbsp of olive oil and some salt and pepper.

5. Roast in the oven for 1 1/2 hours and until the breast and legs read 165 degrees.

6. Let rest for 20 minutes before serving.

 

Pasture Raised Chicken

Knowing where your food comes from is one of the biggest things you can do for your health. Poor living conditions for animals creates inflammatory conditions for their bodies, which you then consume. Getting your vegetables from local farms that do not spray pesticides and other chemicals reduces your exposure to toxins. Plus, you support your local farmers – a win all around.

You want to look for chicken that actually gets to move around (not crammed into massive barns, standing in their own waste their entire life). Chickens are meant to eat bugs, grass and greens, weeds and all sorts of food in a pasture. A healthy, optimally raised animal is not only less cruel, it is also high in Omega-3 Fatty Acids, which are key for fighting inflammation.

How To Find Healthy Chicken/Pork/Beef

1. Find a few local farmers and ask if you can go out to see their farm. See the living conditions of the animals and ask about their feed. What an animal eats can also increase inflammation – which again, you consume.
2. Read the labels! Even though the labeling on most products is very misleading, you can look for labels that say grass fed and *finished* beef, pasture raised chicken etc.
3. Find companies that are on a mission to change how we source our meats.

Recommendations

I’ve spent quite a lot of time tracking down different companies where you can order healthy, well sourced meat online. I have also found local farmers and friends who raise animals and will buy my meat through them instead of at the store. Yes, you need a freezer – but it’s often very cost effective and the bottom line… it’s healthier.

Here are some of my personal recommendations:

1. Pasturebird – you can order multiple different sized boxes in different cuts. They are based out of California and I highly recommend checking out their instagram. This is how chickens should be raised.
2. Primal Pastures – has a lot to offer beyond just chicken. Their goal is the same as many of the other companies on this list – know where your food came from, know that it led a quality life, it was fed what it was meant to eat and it wasn’t inject with a bunch of unnecessary chemicals.
3. Butcherbox – another great option for grass fed and finished beef, free range chicken and pork. You can put together a box that fits your needs and it’s delivered straight to your door.
4. Pride of Bristol Bay is one of the best companies for buying salmon. Getting fresh, wild caught salmon (or any fish) that is NOT FARMED, is the only way you should eat fish. And we should be eating quite a bit of fish!

Check out all of these amazing companies. They are making an impact in the food production and distribution world, which is vital for improving the health of everyone.

Where I Sourced This Chicken

Of course, a shout out to my local farmer and friend who raises (and raised) these chickens, and our pork. She raised these chickens for us and we went over for an entire day to help her process and package them. If you are in the Portland/Salem Oregon metro areas, I highly recommend getting in touch with her if you’re interested in healthier chicken, pork and eggs!

Do you carefully choose and source your meat and produce? What tips have you found work best for you? Leave a comment below!

The post How To Roast The Perfect Chicken first appeared on Dr. Kirstin Lauritzen.

Korean Ground Beef Bowl

Korean flavors, a good way to use ground beef rice and even get a few veggies.

• 1 Pound Ground Beef
• 1-2 Cups Brown Rice
• 3 Garlic Cloves Minced
• 1/4 cup Brown Sugar
• 1/4 cup Gluten Free Soy Sauce or Coconut Aminos
• 1 tsp Fresh Minced Ginger (or 1/4 tsp ground ginger)
• 1/2 tsp Red Pepper Flakes
• 2 tsp Sesame Oil
• 2 Bell Peppers Juliened
• 1 Zucchini – mandolined or sliced into thin circles or sliced into long thin slices
• 1 tbsp Avocado Oil
• 1 Sliced green onion

1. Start cooking the rice according to instructions on the package

   
   

2. In a large skillet start cooking the ground beef over medium-high heat until all the pink is gone/cooked

3. In a separate medium skillet add avocado oil and start sauteeing the zucchini and bell peppers until starting to soften

4. Whisk together in a bowl the brown sugar, soy sauce, ginger, garlic, red pepper flakes and sesame oil

5. Add the vegetables to the pan with the ground beef

6. Pour the sauce over the beef and veggies and let cook for just a few minutes longer until fully combined

7. Serve the beef and veggies over the brown rice and top with sliced green onions

 

Quick Dinners in 20 Minutes or Less

I am always searching for quick dinners and recipes that I can make when I realize I’ve forgotten to plan for dinner. We also have a lot of ground beef in our freezer because we buy grass finished cow meat from local farmers. So, I needed a solution that helped me use ground beef that wasn’t tacos or meat loaf.

I love Asian flavors and when I came across this insanely good bulgogi beef recipe I thought, I think I can make this with ground beef and veggies!

And it works! It’s so good, so fast and I haven’t tested on kiddos yet, but I’m fairly certain it would be kid approved.

Plus, you’ll get another serving of veggies into your day!

Possible Substitutions:

If you’d like to avoid rice, you could use Japanese Sweet Potatoes or a bed of roasted veggies.

Make this #vegetarian and use the sauce for multiple vegetables like zucchini, bell peppers, carrots, snow peas and broccoli, top over rice or sweet potatoes.

Use a healthier sugar option like 1/4 cup of honey in place of the brown sugar.

Give this recipe a try and post in the comments if you added 1 or 2 extra veggies into the dish! Enjoy!

The post Korean Ground Beef Bowl first appeared on Dr. Kirstin Lauritzen.

What are Microgreens?

Microgreens are tiny plants that are picked before they grow into their larger vegetable counterparts. Because of this, you can easily grow them in your kitchen, no matter if you have an outside garden or not. You wouldn’t believe it, but for as small as they are, they pack an insane amount of vitamins, minerals and antioxidants. When it comes to food and nutrition, this is exactly what you’re looking for.

The largest benefit of Microgreens is that they are more nutrient dense than their full grown vegetable counterparts. You can find microgreens in any of these vegetable versions:

Broccoli

Chives

Radish

Beets

Kale

Chia

Watercress

Mustard Greens

Benefits of Microgreens

There are so many health benefits of vegetables in general. These microgreens have similar compounds as well.

In this article on broccoli microgreens, regardless of where they are grown, microgreens contained higher amounts of magnesium, copper, zinc and manganese than their full grown vegetable counterpart. These minerals are all healthy for skin health, nail health, cellular health and much more.

However, for microgreens that were compost-grown, microgreens were higher in Potassium, Phosphorus, Magnesium, Manganese, Zinc, Iron, Calcium, Sodium and Copper than their full grown vegetable counterpart.

They are high in Polyphenols: these are excellent antioxidant compounds that the body needs in order to remove toxins from the body. When the body is exposed to a toxin, it gets filtered to the liver where the liver brings it through Phase 1 of the detoxification process. In this process it creates a free radical. If there is not have enough antioxidants from the diet to bind the free radical and help it to be eliminated from the body, free radicals will start to build up. This ultimately can cause damage to the cells of the surrounding organs and is one of the causes of inflammation, cardiovascular disease and cancer.

Minerals: as mentioned above, there are many mineral components of microgreens. Many of these minerals, including magnesium, are utilized and often depleted by the body in times of stress, and also in athletes that have strenuous training schedules.

Precautions:

Microgreens come from many different types of vegetables and herbs. They can be safely consumed with no risks or side effects in most people. However, because they come from many different sources, allergies and allergic reactions could happen after consuming them. If you experience this, stop taking them immediately and talk to your doctor.

In addition, those taking warfarin or are concerned about blood-thinning may want to consult with their physician prior to consuming microgreens. They may be high in vitamin K, which is essential for blood clotting. It is highly recommended that before making any changes to your nutrition, diet or lifestyle, you speak with your physician.

Wrap Up:

1. It’s easy to grow microgreens in the kitchen.
2. Add microgreens to your next salad and try this salad dressing recipe for a great side dish!
3. Microgreens add another punch of nutrients to any post workout meal to help boost recovery.

Give Them A Try!

Have you tried microgreens? Are you growing them? Would you like to grow them? Let us know in the comments below or share with us on our social media!

The post Food Highlight: Microgreens first appeared on Dr. Kirstin Lauritzen.

Roasted Japanese Sweet Potatoes

Roasted, crispy sweet potatoes can go with almost any flavor. Prepare as a side or as part of a dish.

• 2 Japanese Sweet Potatoes, peeled and diced
• 1 tbsp Avocado Oil (or olive oil)
• 1 tsp Salt
• 1 tsp Pepper
• t tbsp Chopped Parsley (optional)

1. Start by heating the oven to 425 degrees.

   
   

2. Peel the sweet potato and dice into small 1/4 inch pieces.

3. Place the sweet potatoes evenly on a baking sheet. Don’t crowd them. 

4. Cover with olive oil, salt and pepper.

5. Turn occasionally to make sure they don’t stick to the pan. Roast in the oven for 15-20 minutes until lightly browned on one side, and soft in the middle.

6. Top with chopped parsley. Enjoy!

 

The Health Benefits of Japanese Sweet Potatoes

There are many types of sweet potatoes. I happened across these at a local produce stand. I had no idea they would be as good as they turned out.

Most Japanese Sweet Potatoes have a yellowish color to their flesh. Because of this, Japanese Sweet Potatoes are known to be high in vitamins, minerals and phytonutrients.

They are a good source of Potassium, Vitamin A (which is what makes them yellow on the inside), some B Vitamins and Vitamin C. They may also be a good source of Iron and Calcium.

Resistant Starch

Most starchy carbohydrates will spike glucose levels in your blood, which requires your body to release insulin in order to process. This makes these types of foods unhealthy for some and a food to avoid for others wanting to lose weight.

However, it was found that Japanese Sweet Potatoes are high in resistant starch, which means that they are harder to process and digest. As they go through the digestive system they require so much energy and effort to digest that the glucose is released slowly, which won’t launch a major insulin response and a blood sugar spike.

In fact, these foods may actually help reduce the risk of obesity, cardiovascular disease, high cholesterol, and diabetes.

Did you like this article?

Have you tried japanese sweet potatoes? Let us know! Comment below or share this post on instagram #gymcallnutrition

Research Links:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951594/

The post Food Highlight: Japanese Sweet Potatoes first appeared on Dr. Kirstin Lauritzen.

Roasted Potato Leek Soup with Kale

A flavorful and healthy twist on the classic potato leek soup.

• 2 Pounds Yukon Gold Potatoes (Peeled, Cut into 1/4 inch chunks)
• 1 Bunch Kale (Remove the stem, and chop into 1/4 inch peices)
• 3 Leeks (Chop, white and light green parts, make sure to rinse & clean of all sand!)
• 1/4 Cup Olive Oil
• 1/2 Cup White Wine ((Optional))
• 8 Cups Bone Broth, Vegetable Stock or Chicken Stock
• 1/2 Cup Lemon Juice
• 1 Cup Heavy Cream ((Optional))
• Salt
• Pepper

1. Heat the oven to 400 degrees.

   Place the potatoes and leeks on a sheet pan either together or separate. Cover with olive oil, 1 tsp salt and 1 tsp pepper. Make sure to toss them all together to coat.

   Roast for 40-45 minutes until very tender. You may need to turn them a few times using a spatula while cooking.

   When the potatoes and leeks are done, add the kale to a sheet pan and roast for 4-5 minutes. It will go quickly, so watch them. Make sure not to burn them, but you want the kale to be starting to brown.

   In a soup pot on medium high heat, add a little more olive oil, add the potatoes and leeks, broth or stock and white wine. Cook at a simmer for an additional 5 minutes. 

   Add the kale. Use an immersion blender, vitamix, food processor or other blender to blend the soup together. You may need to do this in a few stages.

   Add the soup back to the pot, add the cream and whisk together until combined. The cream is optional, you do not need it in order for this soup to be delicious. It does add a nice depth to the soup, but if you have a dairy allergy/sensitivity it is perfectly okay to skip!

   Add the lemon juice and stir together.

   Season with more salt and pepper to taste. Serve hot.

   Optional toppings:

   Parmesan cheese, chives and/or crispy shallots

 

Comfort Food At Its’ Best

If you have looked at different veggies and been cautious to try them because you don’t know how you properly prepare them, I am the same way.

Unfortunately, you miss out on a lot of super healthy veggies this way. This recipe incorporates two super healthy vegetables into a soup that is loaded with flavor. You may even be able to get some greens past your kids.

Why Should You Eat Leeks and Kale?

Leeks:

The flavor of leeks is similar to an onion. They can be sandy, so it is recommended that you wash them off prior to preparing them.

Leeks are low in sodium and high in dietary fiber. They are also a good source of:

Vitamin B6

Iron

Vitamin A

Magnesium

Vitamin C

Vitamin K

Kale:

Kale is one of the most nutrient dense foods on the planet. It is also a low calorie food, which makes it a great food for those looking to lose weight. But that’s not the only reason to love Kale.

It is high in antioxidants, which means it is a food that would be ideal to consume almost every day. Foods high in antioxidants help fight free radicals which can damage our DNA and cause disease, illness and cancer. In addition, antioxidants are necessary for aging well.

Kale also has a little source of fat, surprisingly. To top it off, this fat is Alpha-Lineolic Acid, which is an Omega-3 fat. Omega-3 fats fight the inflammatory spectrum, promote healthy cell walls, healthy brain function and much more. Adding a little kale (along with fish, fish oil etc.), would be a great way to reduce your Omega-3:Omega-6 ratio.

Kale is high in:

Vitamin A

Manganese

Vitamin K

Calcium

Vitamin C

Vitamin B6

Copper

Potassium

Magnesium

If you’re looking to try a soup, try Kale, or try Leeks – give this a go! Let me know if you enjoyed it!

If you are looking for meal prep recipes, check out this breakfast idea!

The post Roasted Potato Leek Soup with Kale first appeared on Dr. Kirstin Lauritzen.