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Mouth-watering Homemade Pizza

two margherita pizzas on a table ready to be eaten

This is our families go to recipe for delicious homemade pizza. It’s so good in fact, that my daughter and her friends now use this recipe for pizza nights of their own!

While I prefer making a margherita pizza-recipe below- I use the exact same instructions to create individual homemade pizzas for my kids and husband, the only thing that changes are the toppings and amount of cheese.

I hope this will be your new go to recipe too, enjoy!

Margherita Pizza

Homemade pizza dough (recipe below)                  ½ cup thinly sliced fresh basil leaves

4 Roma tomatoes, *thinly sliced                               2 Tablespoon parmesan cheese, divided

2 Tablespoons olive oil                                            1 cup shredded mozzarella cheese or 2 balls of fresh mozzarella

Pizza Assembly and Cooking Directions:    

Preheat oven to 450.  Place your pizza stone in the oven to preheat.

Roll dough out into 2 round crusts- if making two large pizzas. 

Place onto parchment paper. 

Spread a light layer of olive oil over both. 

While on the parchment paper, place the raw pizza crust onto hot pizza stone.

Bake for 5-8 minutes (depending upon oven) until lightly browned. 

Remove from the oven.    

Toppings:

Arrange *tomatoes evenly onto the pizza crusts. 

Drizzle olive oil over tomatoes

1 Tbsp. parmesan cheese, sprinkle all over pizza. 

Bake pizza for 8-10 minutes.  Keep an eye on it.  Remove from oven.

Sprinkle each pizza with *mozzarella, the remaining 1 Tbsp. parmesan, and basil leaves on top of pizza. 

Bake for an additional 3-5 minutes, allowing the cheese to melt. 

For Best Results: 

*Basil- You can do the more traditional italian method and add the basil whole or rip it. For slicing basil thin, see hack here.

*Tomatoes- after slicing, push seeds out of tomato slices, this will keep the tomatoes from adding liquid to the pizza.

*Mozzarella- if using mozzarella ball, cut the ball into thin-ish slices, and place as many as you like on pizza. When they melt, they are not suppose to touch like traditional cheese pizza.

All ovens are different, so just be sure to keep an eye on your pizzas to make sure they don’t burn.

       

Homemade Pizza Crust (makes 2 pizza crusts)

This pizza dough recipe makes two large pizzas. If you would like to make individual size pizzas, cute the dough in half- which will make 4 individual pizza doughs

1½ cups *lukewarm water

1 dry active yeast packet (¼ oz.)

½ teaspoon sugar

3 cups flour

½ teaspoon salt

Olive oil

Pizza Dough Directions:          

Combine water, yeast, and sugar. *water temp is important, too hot of water will keep yeast from activating.

Let stand 10 minutes. 

Add flour and salt. 

Mix and knead for about 10 minutes. 

Place in a greased bowl and cover. 

Let dough rise for 30 minutes. 

Using about 1/8 to 1/4c of extra flour, dust the area that you will be rolling the pizza dough, this will keep it from sticking to the surface. *continue dusting as needed.

Roll out pizza dough into two thin crusts. 

Place on parchment paper, then onto heated pizza stones and follow cooking directions as indicated above in Margherita Pizza recipe.

Related Articles:

                    

two margherita homemade pizzas on a table ready to be eaten
Print Pin

Homemade Margherita Pizza Recipe

Easy to make margherita pizza recipe, with how to make homemade pizza dough
Course Main Course
Cuisine Italian
Keyword homemade pizza, pizza dough
Cook Time 15 minutes

Equipment

  • Pizza Stone
  • Parchment Paper

Ingredients

  • Homemade pizza dough
  • 4 Roma Tomatoes thinly sliced, de-seeded
  • 2 Tbsp Olive oil
  • 2 Tbsp Parmesan Cheese divided
  • 1 Cup Shredded Mozzarella or 2 Mozzarella Balls
  • 1/2 Cup Basil Leaves thinly sliced.

Instructions

  • Homemade Margherita Pizza Assembly
  • Preheat Oven to 450, with pizza stone already place in oven.
  • Lightly flour work space with 1/8 to 1/4C of flour, to prevent dough sticking.
  • Place pizza dough onto floured surface, and roll into 2 round crusts.
  • Place dough onto parchment paper, brush a light layer of olive oil over the crust, and place both parchment and dough onto pizza stone.
  • Bake for 5-8 minutes, lightly browned.
  • Remove from oven.
  • Arrange tomatoes evenly onto the pizza crusts.
  • Drizzle olive oil over tomatoes; then evenly sprinkle 1 Tbsp. parmesan cheese over pizza, and add mozzarella cheese, and remaining parmesan.
  • Bake pizza for 8-10 minutes.
  • Take pizza out of the oven, and quickly add the basil leaves to the top. Then pop in the oven for a remaining 3-5 minutes.

Homemade Pizza Crust- Makes 2

  • Lukewarm water
  • dry active yeast packet
  • Sugar
  • Flour
  • Salt
  • Olive Oil
  • Combine water, yeast, and sugar. Let stand 10 minutes.
  • Add flour and salt.
    Mix and knead for about 10 minutes.
  • Place dough in a bowl greased with olive oil and cover.
    Let dough rise for 30 minutes.
  • Lightly flour surface, roll out pizza dough into two thin crusts.

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Gluten free zucchini bread-you won’t believe it’s gluten free!

person holding three zucchini

I love baking and making quick breads. Due to the need to go gluten free several years ago, I have not indulged in baking like I use too.

It is tough to find the motivation when I cannot even taste test the items; however, King Arthur gluten free flours have changed all of that for me.

What I like about King Arthur gluten free all-purpose flour or their gluten free measure for measure flour, is that I do not have to take anytime to mix additional ingredients.

I simply open the gluten free flour package and proceed with baking or cooking as I would normally, like for my gluten free banana chocolate chip bread.

The texture and flavor of my baked goods is so like that of non-gluten free baked goods, that my kids cannot tell the difference. My family and I can now both enjoy my baking together. King Arthur gluten free flours have become a total game changer for me!

I hope you and your family enjoy these gluten free zucchini bread loaves as much as my family does!

Things to Prep and Hardware

Zucchini

This gluten free zucchini bread is simple to make and delicious to eat. However, before we get there you will have to do the smallest of prep work, shredding the zucchini.

No worries, shredding zucchini is super easy and I’ve put together a tutorial here.

See here for more cooking:

Baking Hardware

2 loave Pans, 9×5 or 8×4 inch

Baking spatula

Cooling racks

Mixer- hand held or other

*no mixer, no problem- hand held whisk will work.

2 Mixing bowls, one for dry ingredients, one for wet

Turning/ Flipping spatula

Spatula’s

There are two types of spatulas.

  • One is a mixing spatula for baking, which you use to mix ingredients.
  • The other is a flipping spatula that you probably use for cooking or de-panning cookies.

 Both will be helpful at different points in this recipe.

Baking Tip and Tricks

glass loaf pan with gluten free zucchini bread inside and silicon spatula beside it

Use these quick bread baking hacks and you will become a quick bread baking rock star!

Loaf Pans

When working with loaf pans, a trick I learned from my Granny, always grease the bottom and sides of the loaf pans as well as coat them with flour. This will help them dislodge easily when the time comes for them to cool.

  • Put cooking oil or cooking grease “Crisco” on a paper towel.
  • With oiled or greased paper towel, lightly coat the bottom and sides of the loaf pan.
  • 1 spoon full of flour into greased loaf pan, pick up pan, and gently tap the loaf pan with free hand, moving the flour around the pan until it coats the pan bottom and sides. Transfer extra flour into other loaf pan, and repeat.

How to Measuring Flour and Dry Goods

When measuring dry good for baking, it is important that everything is exact and level. Too much flour and you will be having dense dry baked goods, too much or not enough baking soda or baking powder and your breads will not rise, or worse they’ll be tough.

Please don’t stress, making your dry ingredients level is super simple.

Flour, Level

  1. Use a big spoon to scoop flour into a measuring cup. This will help guarantee that there aren’t any air pockets and that the cup is filled with flour.
  2. Leveling the flour is as simple as taking a butter knife and running it over the top of the measuring cup-which knocks off the excess flour, flattening the flour in the cup.

Dry ingredients, level

When using a teaspoon or table spoon for your dry ingredients, level them with a butter knife as you did with the flour.

This will help avoid to having too much in your mixture.

Bread Cooling Tips

two glass loaf pans filled with gluten free zucchini bread

Cooling moist quick breads properly will help keep them from molding.

When breads are left to cool in their pans, it leads to too much moisture on the outside of the bread which can make them soggy and yes, speed up the growth of mold. Yuck.

Luckily properly cooling breads is easy and only requires a little bit of work.

Bread Cooling

After the 5-minute cooling period, while wearing oven mitts, grab a loaf pan.

Step 1.

While holding the loaf pan with one hand, take the other hand, with the palm of that hand firmly hit the bottom of the loaf pan-this is going to help dislodge it.

*If you have ever burped a baby, the firmness that you will use to hit the bottom of the pan is similar

Step 2.

Next move on to hitting/ tapping the four corners of the loaf pan in the same manner.

You will see the loaf dislodging. Repeat until you see or feel it is loose.

Step 3.

Using a silicon spatula, as seen in an above picture, gently place between the wall of the loaf pan, and the zucchini bread, push down until the tip of the spatula is resting on the bottom of the pan, and gently press the spatula gently into the bread to make sure it is dislodged from the side.

Continue this motion all the way down the loaf on all 4 sides.

Step 4

If done well, you may now flip the loaf over- Place your oven mitted hand on the top of the bread, and turn the loaf pan so that the loaf will fallout into your hand.

Step 5.

Place on the cooling rack.

Pro-Tip- IF the loaf should break, this is an easy fix, put it together on the cooling rack and allow it to cool that way.

two loaves of gluten free zucchini bread in loaf pans
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Gluten Free Zucchini Bread

This gluten free zucchini bread is moist, delicious, and has the texture of a non-gluten free quick bread. Using King Arthur Gluten Free Flour this zucchini bread is simplified allowing you to enjoy delicious gluten free zucchini bread faster.
Course Breakfast, Snack
Keyword gluten free zucchini bread, gluten-free, King Arthur Gluten Free Flour, zucchini, zucchini bread

Equipment

  • 2 Loaf Pans, 9×5 or 8×4 inch
  • 2 Mixing Bowls
  • Spatula
  • Cooling Rack

Ingredients

  • 3 Eggs
  • 2 Cups Sugar
  • 2 Cups Shredded Zucchini (3 Medium or 1 Large)
  • 1 Cup Cooking Oil *Olive oil, Vegetable oil, Canola, Sunflower, Safflower, see here for heart healthy oils
  • 2 tsp Vanilla
  • 3 Cups King Arthur Gluten Free All Purpose Flour
  • 1 tsp Salt
  • 1 tsp Baking Soda
  • 1 tsp Baking Powder
  • 2 tsp Cinnamon
  • 1/2 tsp Nutmeg
  • 1/4 tsp Cloves

Optional

  • 1/2 Cup Chopped Nuts
  • 1 Cup Semi-Sweet Chocolate Chips

Instructions

  • Preheat oven to 325 F
    Grease bottoms and sides of the two loaf pans, sprinkle with gluten free flour (see tip above)
  • In a large bowl beat eggs until foamy (a hand-held whisk will do this job beautifully)
  • Stir in sugar, zucchini, cooking oil, and vanilla.

In a separate bowl add the remaining dry ingredients:

  • Spoon flour into measuring cups and level off with a knife, add to empty bowl.
  • Add remaining ingredients: salt, baking soda, baking powder, cinnamon, nutmeg, cloves.
  • Toss dry ingredients lightly, to incorporate.
  • Add the dry ingredients into the egg mixture, in thirds, mixing gently with a spatula to incorporate.
  • Once the egg mixture and dry mixture are mixed together, add any chocolate chips or nuts.
    *I recommend sprinkling them in a spiral type shape over the top of the batter, this allows for a more even distribution of nuts or chocolate once you fold them into the batter.
  • Pour batter into greased and floured loaves pans, evenly distributing the batter between the two.
  • Bake 50-60 minutes, until a toothpick or dry spaghetti noodle inserted into the middle of the loaf comes out clean.

Pro Tip

  • To help the zucchini bread to cook evenly, while the bread is in the oven, turn the bread half way through the cooking time.
  • Cool 5 minutes, then turn out of the pans onto a cooling rack until completely cool. * See Pro-Tips for Cooling.

Notes

Pro Tip for Cooling Gluten Free Zucchini Bread:
After the 5-minute cooling period, while wearing oven mitts, grab a loaf pan.
Step 1.
While holding the loaf pan with one hand, take the other hand, with the palm of that hand firmly hit the bottom of the loaf pan-this is going to help dislodge it.
*If you have ever burped a baby, the firmness that you will use to hit the bottom of the pan is similar
Step 2.
Next move on to hitting/ tapping the four corners of the loaf pan in the same manner.
You will see the loaf dislodging. Repeat until you see or feel it is loose.
Step 3.
Using a silicon spatula, as seen in an above picture, gently place between the wall of the loaf pan, and the zucchini bread, push down until the tip of the spatula is resting on the bottom of the pan, and gently press the spatula gently into the bread to make sure it is dislodged from the side.
Continue this motion all the way down the loaf on all 4 sides.
Step 4
If done well, you may now flip the loaf over- Place your oven mitted hand on the top of the bread, and turn the loaf pan so that the loaf will fallout into your hand.
Step 5.
Place on the cooling rack.
Pro-Tip- IF the loaf should break, this is an easy fix, put it back together on the cooling rack and allow it to cool that way.

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How to Grate Zucchini in 3 Steps

Green zucchini laying next to a box grater ready to be shredded

Zucchini is a diverse fruit. That’s right, I said it, zucchini is technically a fruit! However, Zucchini disguises itself as a vegetable- grilling beautifully, cut into coin slices and roasted or sautéed deliciously, but have you ever tried shredding zucchini?

Shredding zucchini is super easy to do and it can be tossed with noodles, incorporated into a frittata, or everyone’s favorite quick bread- Zucchini bread!

Choose Your Instrument

The best way to shred zucchini is with a box grater or a food processor with a grating attachment.

I have both, but for simplicity- and because I’m a little lazy and hate clean up- I favor using a box grater for the job of shredding zucchini.

Work Station Set Up

This is probably one of the easiest things you will do in the kitchen. Set up is so minimal.

See More Cooking: Gluten Free Zucchini Bread

Step 1 Wash the Zucchini

How you wash the zucchini will be determined by whether there is a wax coating on the outside. You are more likely to encounter a wax coating if you bought the zucchini from the grocery store.

No wax- give your zucchini a gentle scrub and pat dry.

Got Wax? No big deal, there are 3 options to remove it:

  • You can gently clean the zucchini with water and then peel it with a vegetable peeler.
  • Gently scrub it under water with a vegetable scrubber.
  • Wiping the outside wax layer of the zucchini with white vinegar or lemon juice.

Step 2 Super Simple Zucchini Prep

Prepping the Zucchini step addresses two popular questions- “Do I need to peel the zucchini?” and “What about the zucchini seeds?”

No need to peel the zucchini. The skin incorporates seamlessly into whatever dish or quick bread you are going to use it for.

However, you can peel it if you want – using a vegetable peeler as you would on carrots.

  • Starting at the top of the zucchini, running the peeler down to the base. Repeat until the Zucchini is peeled.

Zucchini Seeds are edible, but from my experience some zucchini seeds shred more easily than others leaving you to pick them out, if you’ve used a box grater. No fear, fixing this is super simple.

Simple fix

  • Cut the zucchini long ways, down the middle, exposing the seeds.
  • Using a spoon, start at one end-placing the spoon at the start of the seeds- and gently scrap down in a line, toward the other end.
  • Or gently scoop them out.

Seed removal should only take a minute. They dislodge easily.

Step 3 Shredding Zucchini

Zucchini laying next to a silver box grater

Now for the not so hard part, shredding your zucchini. You are one step closer to yummy zucchini bread or another delicious dish!

Trim off the zucchini stem, if you haven’t already.

Grab your box grater or food processor.

Food Processor

  • Shredding attachment in place-check!
  • Cut your zucchini in to length wise strips that can be fed into the opening of your food processor.
  • Feed the zucchini into the running food processor.

Box Grater place in a bowl

  • Use large side that has the large openings. The side that is often used to grate cheese.
  • Large zucchini? Cut length wise to make grating easier.
  • Grab your zucchini- while holding the box grater handle with your free hand-start at the top of the grater, pressing the zucchini gently to the grater- push the zucchini from top to bottom, repeat until the zucchini is completely shredded.
Beautiful white and green shreds of zucchini in a white bowl

Once your zucchini is shredded it is ready to become moist, delicious zucchini bread or incorporate into something else yummy.

However, if you aren’t ready to use it just yet, seal in a freezer bag, taking care to push out all of the air, and place it in the freezer.

Shredded zucchini can be frozen for up to 3 months. This sounds like a good excuse for zucchini bread now and maybe zucchini bread later?

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Easy Crock Pot Meals for Busy Families

Easy healthy crock pot meals

It’s that time of year, for us, again, soccer and track season. I’m not saying I dread it; it is just insanely busy! It’s so busy, that if I don’t plan carefully, we will be eating fast food or pizza more days out of the week than I would like to admit to you.

This may sound so silly, but I was so over whelmed and feeling so underwater several sports seasons ago, that I could not figure out how to get out of our crappy food rut.

I was complaining to my hair stylist, as one does, when she told me her little secret to healthy meals- the crock pot. She uses her crock pot all year round so that her family will have nutritious meals all through their soft ball and soccer seasons.

I really can’t tell you why it hadn’t dawned on me sooner. In the past I would only use my slow cooker for the occasional roast or something like that. But thanks to Erin, I now use it often!

If your family is busy like mine, or you just hate cooking when you get in the door, I have a collection of 14 delicious, healthy crock pot meals that go together easily and they freeze well too! I love when I have left overs that can go in the freezer and become an easy meal for another night.

These meals can also be meal prepped ahead of time and thrown in the freezer as well.

Slow Cooker Meals

1. Slow-Cooker Pulled Pork

Pulled pork is a natural for a slow cooker.

Throw the pork shoulder mixture in your crock pot for 5 to 6 hours on high or 8 to 10 hours on low.

When you get home your house will smell amazing and dinner will be ready!

2. Seasoned Chicken, Potatoes and Green beans

This crockpot meal one of our family favorites!

After layering the green beans, potatoes, and chicken breast you make a dressing of lemon juice, oregano, garlic, and olive oil.

Cook on high for 4 hours or low for 7 hours.

What we love about this dish is that the lemon is not over powering. The lemon mingles nicely with the garlic and herbs.

3. SLOW COOKER MONGOLIAN BEEF

We like to step off the beaten path every now and then, if you do too, this Mongolian beef is so, so yummy and easy!

Leave it in the crock pot on high for 2-3 hours or on low 4-5 hours.

Pro Tip:

In stead of shredding carrots, save time and buy the already julienne bagged carrots in the produce section of your grocery store.

chicken Mexican food easy meals

4. Southwestern Crockpot Chicken Tacos

Taco Tuesday just got easier! We love tacos, burritos, nachos, and all kinds of tex-mex at our house and this recipe does not disappoint.

Throw all this in and cook on high for 4 hours or low for 8 hours.

If tacos aren’t your thing, this recipe makes a yummy burrito bowl too!

Pro-Tip:

If you like yours with a little more kick, add diced jalapenos on the side.

5. CROCKPOT THAI CURRY CHICKEN

Curry is one of my favorite foods. In particular yellow curry, like this Thai Curry.

Yellow curry is full of the inflammation fighter turmeric and ginger. On top of that Shuang Shuang’s recipe is Paleo friendly, Whole30 compliant, gluten-free and dairy-free!

Cook in the slow cooker on high for 4 hours OR 8 minutes in the Instant Pot.

6. Crock Pot Mexican Casserole

Again, we love tex-mex and I love tex-mex that I don’t have to start cooking the moment I get in the door.

This Mexican casserole does call for cooked ground turkey. However, you can make that a day ahead of time.

Once in the crock pot, cook on high for 2.5 to 3 hours or low for 5 to 6 hours.

7. Slow Cooker Chicken, Broccoli and Rice Casserole

There is something simple and comforting about chicken, broccoli, and rice casserole. It’s warm, creamy, and cheesy.

Turn your crock pot up to high and cook 2.5 to 3.5 hours.

Kristine of Kristine’s Kitchen Blog recommends high heat, she has found low heat make the rice mushy.

8. Crock Pot Vegetable Beef Soup

I am a soup freak. What I love about soup is it’s so easy to make soup healthy. A medley of veggies and a protein equals a complete meal.

For me, I’m so busy that soup makes many days of easy lunches for me. This crock pot beef vegetable soup fits that bill.

Make it for dinner and have it for lunch the next day too.

Cook on low for 8-9 hours. Low heat allows the meat to become more tender. Yummmmy!

9. Slow Cooker White Chicken Chili

Tired of regular chili? Try this creamy, flavorful, white chicken chili.  It’s a nice change from the usual.

Cook it on high for 3-4 hours or low setting for 6-8 hours until chicken is cooked.

Pro Tip:

Top with crushed tortilla chips, avocado, diced jalapeno, and sour cream. So, so good!

10. Crock Pot Zuppa Toscana

This Olive Garden copy cat from Homemade Hoopla is pretty darn close to the real thing! If you and your family like Olive Garden’s Zuppa Toscana, give this a try.

This recipe calls for hot Italian sausage, cooked before being added to the crock pot. This can be done the night before, if timing is an issue.

Once everything is in cook on high for 3-4 hours or low for 5-6 hours.

brown sugar garlic chicken on bed of rice.

11. Slow Cooker Brown Sugar Garlic Chicken

Only 5 ingredients make up this recipe. So easy!

This recipe calls for chicken thighs, but if you would rather use wings, breast, or legs, Sabrina of Dinner then Dessert gives tips on how to use those with this recipe.

Cook on high for 4 hours or low for 8 hours and then pair with cauliflower rice, regular rice, and favorite veggie.

Easy! 😊

12. 3 Ingredient Slow Cooker Creamy Portobella Mushroom Chicken

All you need is chicken breast, cream of chicken soup, and baby bellas to whip together this delicious crockpot meal.

Turn the crock pot up to high for 4 hours or low for 6 hours, then enjoy.

13. Crock Pot Red Beans and Rice

Red beans and rice are such a tasty one dish meal. If your family likes a meal with a little kick, this crock pot meal is for you.

This dish cooks on high for 6 hours, then Alli advises mash the beans slightly, then continue cooking for another hour.

Total of 7 hours on high.

Pro-Tip:

If you have the time, throw some corn bread, jalapeno corn bread, or cheddar corn bread in the oven and serve with the beans and rice.

Such a great complement to one another.

14. 4 Ingredient Shredded Buffalo Chicken Sandwiches

Another easy recipe. Only 4 ingredients and so much flavor.

I don’t make hot wings at home. I just don’t feel like I ever get the sauce and flavors right where I want them and they are messy to make. This recipe gives you the flavor you crave without the whole mess.

This is one of the faster cooking dishes; High for about 3 hours, Low for 4-5.

Pro-Tip:

Pair the shredded chicken with a thicker, high quality bun.

I’ve found they soak up the buffalo sauce a little better than thinner, cheaper buns.

Busy Cooks

I know how hard it can be to try to eat healthy, while being crazy busy. I hope these 14 quick crock pot recipes help you to eat a little better will stressing a little less.

What are your go to recipes when you are pressed for time?

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5 Hacks for Making an Amazing Chili Bar

mom and daughter chopping toppings for a chili bar

Hosting a get together and need an easy main dish?

What about a chili bar?

Our group of friends does a once a month themed potluck. One of our favorites has been the chili bar.

We’ve found a chili bar is a hit with the host and their guests, but also children. That is a mega win, in my book.

A chili bar is great because it has a lot of variety and the chili bar doesn’t create a lot of work for the host.

blue bowl with chili silver spoon beside

Getting Started

1. Planning

When setting up for a chili bar see if there are any dietary restrictions.

Chili is great because it can be made to suit many dietary needs.

Vegetarian chili

Vegan Chili

Keto chili

Meat chili

Chicken chili

Secondly will you be making any cornbread or another delicious carb to serve with your chili?

Here are three corn breads that make for an amazing chili compliment.

Jalapeño cornbread

Cheddar bread

Southern Cornbread

2. Make Ahead

Chili is one of those dishes that gets better with time.

Make chili a day before your party then transfer it to your slow cooker on the day of.

As a bonus, making it ahead of time frees up more time and creates less stress on the day of the party. Something I know I could always use more of.

3. Assignments

If you are hosting and making chili, feel free to assign toppings, drinks, and dessert to your guest.

Toppings are what make the chili bar and, personally, they are my favorite part.

  • Fritos / Corn Chips
  • Tortilla Chips
  • Cheese
  • Jalapenos
  • Sour cream or Greek yogurt
  • Scallions
  • Raw onion
  • Cilantro
  • Avocado
  • Corn
  • Green peppers
  • Red peppers
  • Diced fresh tomatoes
  • Hot sauce
sliced tomato, peppers, and cilantro in bowls

4. Organized Assembly

Organize your chili bar to keep the assembly line running smoothly.

For ease of use-

  • Bowls, at the front of the line
  • Next Chili crockpot followed by your collection of toppings
  • Finish off the line with napkins and spoons.

This help everyone gets everything they need all at once.

5. BYOB

Make your chili bar hosting duties even easier by making it a BYOB, Bring Your Own Beverage.

BYOB doesn’t have to just mean beer or wine, in our group BYOB extends to juice boxes and sodas too.

Lastly

Sit back and enjoy!

What are your favorite potluck or food bars?

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4 Super Foods to Super Charge Your Immune System

antioxidant super foods chai, hemp, acai, cacao, cocoa

Cacao, açai, hemp, and chia seeds are small but mighty super foods. Maybe you’ve heard of them. In the past five years they have grown in popularity. So much so that açai and chia are easily found at some major grocery retailers. From my experience cacao and hemp haven’t quit made it out of the specialty retails, yet. However, there is always Amazon. Amazon does have all of these at the click of a mouse and a few other things I’m sure I needed… Ok back to Super foods.

These 4 super foods are packed with anti-oxidants, the free radical fighters that boost our immune system. Free radicals help cause inflammation with in our bodies that contribute to aging, heart disease, cancers, auto immune disease, and the list of negatives goes on. Luckily for us super foods like cacao, acai, hemp, and chia are easier than ever to find and even easier to incorporate into our meal plans.

Being high in antioxidants is a great reason to start consuming these 4 super foods. What also makes the 4 foods so special is that they are also great sources of proteins, fiber, vitamins, and minerals.

What I like about these 4 super foods is that you get a dietary bang for your buck. In addition to being high in antioxidants, these 4 foods are also great sources of proteins, fiber, vitamins, Omega’s, and minerals.

While being high in antioxidants is a great reason to start consuming these 4 super foods, they are so easy to incorporate into a healthy lifestyle! All of these go great in a smoothie. Many of them can be used in baked goods and other cooking. All can be incorporated into a breakfast or snack routine.

And the Super Foods are….

cacao powder, cacao nips vs. cocoa

1. Cacao

Cacao vs Cocoa what is the difference?

Cacao or cocoa? You may be thinking,” is this a case of Tomato or tomatoe?” Not really.  While cacao and cocoa come from the same part of the Theobroma cacao plant, they are processed differently.

Cacao is the raw form of cocoa, if you will. The cacao seed is fermented, and dried. Sometimes using a light heat, but unroasted. Less heat applied to the product the higher the level of antioxidants. Once the cacao is heated above 104 degree’s Fahrenheit, the antioxidants, vitamins, and minerals start to deteriorate. It is that process that makes all the difference in their antioxidant levels, omega-3’s, vitamins, and minerals.

What’s in it

Cacao is a superfood because it is loaded with heart and brain healthy magnesium, inflammation fighting flavonoids, high in easily absorbed iron, excellent source of fiber, monosaturated fat, and theobromine. Theobromine is an alkaloid that is similar to caffeine. Theobromine, like caffeine, it believed have a positive effect on mood and give an energy boost.

Cacao’s antioxidant content cannot be understated. It has forty times the amount of antioxidants as blueberries. That’s right, 4-0.

How to Eat it

The most common form of cacao are cacao powder and cacao nips.

Cacao nips are simply cacao beans that have been chopped into small pieces. Fun fact, 1oz of cacao nips has 9 grams of fiber and 6% of your daily requirement of Iron!

Cacao powder is not as bitter tasting as unsweetened cocoa powder. It can be used as a measure for measure substitute for cocoa powder in your baked goods.

Using cacao products in smoothies and snack mixes keeps the antioxidants intact while adding some fun flavor. It’s also a popular addition to lattes even though heat can deteriorate the antioxidants in the cacao.

To get you started:

Coffee- Kristi over at Farmstead Chic blog has a yummy mocha latte. Her latte is dairy free and uses cacao powder. Kristi’s latte is perfect for vegans, paleo, Whole30, vegetarians, and regular folks.

Smoothie- If you are in the mood for a smoothie, Sara at Tastefulventure has 4 ingredient Banana Peanut butter smoothie with your name on it.

To Go- If trail mix is more your thing, simply add cacao nips to your favorite nut and fruit mix.

acai antioxidant rich super food

2. Acai

The Acai fruits’ claim to nutritional fame is its high level of easily absorbed anti-oxidants.

19 amino acids and more anti-Oxidants than any other commonly eaten berry. The antioxidant level of the acai berry is three times higher levels than blueberries or cranberries and they are easily absorbed. There is also evidence that the anti-oxidants found in Acai are particularly good at protecting the brain from inflammation and improve memory function.

Acai is a dark purple fruit high in polyphenols. These are the free-radical fighters also found in red wine. Polyphenols help to prevent inflammation, chronic disease, diabetes, and promote cardiovascular health.

100 g of Acai will give you 3 grams of fiber. Fiber, is great for regularity, but don’t forget fiber also helps to keep blood sugar levels steady and has heart healthy benefits.

An acai serving of 100g will also give you 103% of your daily value of manganese. Now manganese isn’t one you hear much about. However, manganese helps to prevent osteoporosis and inflammation.

Acai also has high levels of the monounsaturated fat, oleic acid. Again, this is another inflammation fighter and heart health booster.

Easiest way to find Acai berries is frozen, dried, juiced, or powdered.

To Get You Started

Smoothie bowl- Rachel, Healthy and Psyched, has a gorgeous power packed Acai smoothie bowl using frozen fruit, powdered acai, and cacao nips (optional). Her low-cost is vegan, gluten free, and easy to make!

Smoothie- If you don’t have time for a bowl, or it’s not your thing, The Green Blender has a Raspberry Orange Acai smoothie to go with you.

On the go- Like cacao, dried acai berries can be added to your favorite trail mix.

3. Hemp

There is a lot to like about hemp. It is easily digested by our bodies. Hemp protein contains 9 amino acids, meaning it is a complete protein. Hemps digestibility and amino acids make it a good protein choice before a workout.

Hemp like marijuana does contain THC. Hemp contains about 0.3 to 1.5 % THC. On the other hand, marijuana contains 5 to 10% THC. Hemp powder won’t get you high, but it will enhance your bodies ability to fight free radicals, strengthen your bones, and protect your heart.

What’s in it

Hemp is a super food for many reasons: 9 essential amino acids, 20 amino acids, 19 g of protein per serving, omega-3 and omega-6 fatty acids, GLA, magnesium, iron, and the plant proteins edestin and albumin.

Protein- A serving of hemp powder, 4 TBSP, provides 12 g of protein. The type of protein found in Hemp is special. It’s easily digested by our bodies and it has edestin and albumin. Edestin and albumin are special because they are plant proteins that support our immune systems by allowing our blood to form antibodies.

Hemp protein also contains inflammation reducing gamma-linolenic acid (GLA). GLA is an omega-6 that has been shown to support cardiovascular health and prevent bone loss.

Vitamins and minerals- 4 TBSP of Hemp powder contain 65% of our daily allowance of magnesium, 5g of Fiber, and 35% of the daily value of Iron.

Magnesium, is under discussed, in my opinion. Magnesium plays a role in 300 enzyme functions in our bodies! It aids in our body’s absorption of other vitamins, minerals, and proteins. Magnesium has also been shown to strengthen our immune systems, bolster cardiac health, and like GLA, it helps strengthen bones.

How to Eat it

The most common way to consume hemp is in the form of hemp protein powder. There is also hemp and hemp seeds (hemp hearts). Hemp can be added to yogurt, baked goods, smoothies, and oatmeal.

If you want your baked goods to become super food power houses, replace 25% of your flour with hemp protein.

To Get You Started

Smoothie-Get a coffee boasts and an antioxidant jolt with Gunjan’s coffee hemp smoothie over at Kiip Fit. It uses hemp milk, hemp seeds, and powdered coffee.

Hemp Milk- Whole Foods Mama has a recipe for making your own hemp milk.

Breakfast or snack- Meal Prep on Fleek has a 4-ingredient overnight oat recipe with hemp hearts, chia, almond butter, and almond milk, that is paleo, keto, and gluten free friendly. This recipe is breakfast super food slam dunk!

chia seeds antioxidant rich super food

4. Chia

For its size the chia seed is considered one of the top anti-oxidant super foods. Yes, Chia like the chia pet on television. Chia is a not just for novelty gifts. Chia is a little black seed packed full of superfood prowess!

Chia seeds are affordable and small enough to add to baked goods recipes, smoothies, yogurt, and oatmeal. Chia seeds can also be made into their own stand-alone snacks or breakfast, like chia pudding.

What in it

Chia seeds are so nutrient dense that 1 ounce provides your body with 30% of it daily value of magnesium, 44% of Fiber (11g), 4.4 grams of protein, 18% calcium, and 27% of your daily allowance of phosphorous.

The little chia seed is also tiny free radical warrior. Mexican scientists have found the antioxidant levels in chia seeds to stop up to 70% of free radical damage! That translates into cancer fighting, anti-aging, healthier heart, and helps prevents cognitive decline. All in that little seed!

The chia seeds mix of antioxidants, fiber, and proteins help to fight inflammation as well as promoting weight loss.

How to Eat them

Chia seeds are easy to add to your diet. I find they are in most grocery stores too.

I highly recommend experimenting with them in your baked goods. I have added chia seeds to my banana chocolate chip muffins. My niece, who hates any food that she thinks could be healthy, loves them!

They are a regular addition to my yogurt and oatmeal’s. They are filling little guys. I have noticed that I am not able to finish a full bowl of oatmeal when it has chia.

They are also an easy addition to smoothies.

Then there are chia puddings. Chia puddings are immensely popular. They can be prepared over night or some within 30 minutes. Chia puddings the chia seed is soaking. This has actually been found to be one of the most efficient ways to receive the chia seeds health benefits.

To Get You Started

Pudding- Chia seed pudding is so popular that The Greatist has a round up of 36 different chia seed pudding recipes. They have all kinds of chia puddings, fruity, chocolaty, and more.

Snack- Chocolate Coconut Chia Seed Bars ,from Running on Real Food, is an amazing antioxidants snack. Deryn’s chia seed bars have raw cacao as well as chia seeds. These guys are a no bake bar. 30 minutes and they are ready for you to take anywhere.

Smoothie- If you are smoothie partial, how about Jen Elizabeth’s Journals Triple Berry Chia Seed detox smoothie. This is a tasty, easy smoothie utilizing frozen berries and ¼ c chai seeds. ¼ cup of chia seeds may sound like a lot, but this recipe makes 6 servings. Jen is so on it, the she includes tips for freezer storage.

cacao, cocoa, hemp, chai,acai, inflammation fighting super foods

Staying Healthy

When it comes to using food as medicine it just got easier with Cacao, açai, hemp, and chia seeds. Our health is precious. Life gets busy and it can be hard to remember to take care of ourselves. Incorporating any of these 4 super foods into your daily routine makes taking care of our health easier. Mix any of these antioxidant rich super foods into your smoothie and you’ve just bolstered your cognitive health, cardiovascular health, strengthened your bones, and fought the free-radicals that try to take your health. Cacao, açai, hemp, and chia seeds four little foods that pack one heck of a healthy punch.

Have you used any of these super foods? Which is your favorite?

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13 Easy, Budget Friendly Whole 30 Snacks that Can Travel

Whole30 Budget Friendly Snacks on the go

Changing our eating habits, even if it’s for 30 days, can be challenging. I don’t know about you, but for me, snack time can be one of the hardest times to maintain that momentum. But it doesn’t have to be.

If you are giving the Whole30 elimination diet a try, or you are trying to eat a little cleaner, we’ve got a snack list for you!

These snacks can be made ahead of time. They are easy to make and they don’t skimp on flavor.

These yummy Whole30 snacks are great for the person on the go. As a plus, they can be made relatively inexpensively!

These recipes are sure to help you curb your craving, while also giving your body the healthy snack it deserves.

There is no need to go hungry while on the Whole30 diet. We have got your easy, tasty snack time covered!

Snack Time

1. 4 Ingredient Protein bars

 Inspired by her love of RXBARS, Ashley of Fit Mitten Kitchen came up with a chewy, DIY version.

These bars are easy to make and cost a fraction of the price of a store bought RXBAR, $0.50 instead of $2.50 per bar!

Throw these tasty little snacks in a container so you can eat them at the office or on the go.

2. Spiced Roasted Almonds

Nicole from wonkywonderful.com came up with these salty little delights to help combat her buttery popcorn cravings.

Nicole’s 5 ingredient almond snack is quick and easy to make. 5 minutes on the stove top and you’ll be ready to enjoy some Whole30 approved snacking!

3. Trail Mix

So easy to make!

  • Grab your choice of nuts. Anything but peanuts are Whole30 approved. Throw those in a container.
  • Gently toast some no sugar added coconut chips (often found in the baking isle) on the stove top. Throw those in with the nuts.
  • Next toss some raisins or cranberries on top.

Mix those about and you have an antioxidant power snack waiting when hunger strikes.

**Bonus-Slice up salami to have along with your trail mix snack.

4. Fancy Snacking

Make a little snack pack with prosciutto or salami as your protein.

Then add apples, cantaloupe, or a fruit of your choice.

Kick your protein up a notch by adding some almonds.

** Tip- A little bento box is perfect to house all of this yumminess.

5. Elementary Snack for Big Kids

Ants on a log is old school but it’s the perfect snack to quell your crunchy, salty, sweet cravings.

Replace peanut butter with almond butter to make your ants on a log Whole30 compliant.

6. Mango with Chili Powder and Lime

This is an exotic, tasty treat. The beauty of this snack is that it quenches your sweet tooth while the chili powder rev’s up your metabolism.

Easy as it sounds:

Slice up a mango, toss it with a squeeze of lime juice, sprinkle with chili powder. Finished!

more like this:

7. Carrots, Celery, and Almond Butter Dippers

Put a couple of Table Spoons of almond butter in a container.

Grab some carrots and celery.

Nothing too fancy here, but it will stop hunger pains in their tracks.

8. Apple Cinnamon Almond Butter Dippers

This is a variation of carrot, celery, almond butter dippers.

Except for this one:

  • slice apples up, toss with a squeeze of lemon juice. The lemon juice adds a nice, light tartness plus it will keep your apples from browning.
  • Sprinkle with cinnamon.

Done! This is a snack is ready to travel.

Seasoned Cashews Almonds Whole30 Easy Snacks

9. Lunch Meat & Lettuce “Sandwiches”

Choose a lettuce like romaine or bib. These keep their “boat” shape and are easy to pull away from the lettuce head.

Using a clean leaf of lettuce, place your favorite all-natural lunch meats in the “boat”, creating an open face sandwich.

Top with your favorite mustards.

**Avocado is gorgeous, nutritional addition to these sandwiches. Use to your hearts content!

10. Eggs and Bacon

Breakfast for snack time, sort of. Eggs are inexpensive, full of vitamins, and protein making them a staple of many diet plans.

For this one, take your hard-boiled game up a notch.

Peel the hard-boiled egg, cut it in half, then sprinkle bacon crumbles on top.

Voila!

11. Cucumber Protein Slices

Fresh flavor and protein in one little snack.

  • Slice 1 cucumber and 2 hardboiled eggs
  • Top cucumber slices with egg slices
  • Sprinkle with paprika
  • If available, lightly sprinkle with fresh dill.

12. Monkey Salad

The name of this salad inspires curiosity. Vanessa, from See Vanessa Craft, has a salad that packs a flavorful protein punch!

Full of cashews, berries, banana, coconut flakes, and almond butter it’s easy to put together.

Easy to pack. So yummy to eat!

13. Minced Chicken Lettuce

Do you miss Chinese food while trying to stick to Whole30?

Look no further than the minced chicken lettuce wraps from Emily over at One Lovely Life.

Yes, these could totally be a lunch, but I am obsessed with chicken lettuce wraps, so I will eat them almost any time of the day.

If chicken isn’t your thing, Emily says you can substitute turkey or pork.

Living the Good Life

Making your health a priority is one of the best choices you can make for yourself. But healthy lifestyle changes can be challenging.

I hope these 13 easy, budget friendly, Whole30 compliant snack recipes make it easier for you stay full and stick to your health goals.

Do you have any tips for sticking to Whole30?

More Whole 30 Resources:

Click pictures below for more information 🙂

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Chronic Inflammation 101- Change Your Diet, Change Your Life

anti-inflammation food inflammation

What is Inflammation?

When I talk about chronic inflammation, I am not talking about an outward wound in need of medical attention. Before February of 2017 that’s what I would have thought chronic inflammation was.

Inflammation is a part of wound healing; however chronic inflammation unseen but can be at the heart of many ailments we face from weight loss to cancer.

Inflammation in all of its categories is the bodies reaction to a foreign invader. It is intended to help, but when inflammation goes unchecked for long periods of time it can lead to health problems such as depression, cancer, diabetes, heart disease, and even the inability to lose weight.

Causes of Chronic Inflammation

Chronic inflammation has many causes. The main culprits are:

  • Stress
  • Lack of sleep
  • Obesity
  • Sugar
  • Refined Carbs
  • Processed foods, due to their high content of trans fats, vegetable, and seed oils.
  • Processed meats and red meat
  • Margarine, lard, and shortening, again trans fats
  • Sedentary life style
  • Excessive intake of alcohol

For me, inflammation was caused by stress, lack of sleep, and eating foods that my body couldn’t tolerate like bread products, my favorite, and sugar another favorite.

Chronic Inflammation Anti-Inflammatory Causes

How do I know If I have Chronic Inflammation?

Chronic inflammation is something on the inside. That makes it harder for us to figure out if that is what is bothering us, physically. Prevention Magazine has 3 symptoms that could be an indicator that chronic inflammation is at work.

  • Depression
  • Frequent Stomach Pain
  • Fatigue

I can personally attest that I had all of these symptoms when I went to the doctor and dietitian. I also had chronic dry eye and periodic discomfort in my knees. My dietitian believed those could also be symptom of chronic inflammation, for me.

Depression

Researchers have found that when inflammation markers in the blood rise so does the tendency toward depression which can work in tandem with fatigue.

Inflammation is also known to attack our central nervous systems, affecting our sleep patterns. The lack of sleep causes fatigue, which can cause, or exacerbate, depression.

Stomach

Stomach pain can also be a clue that chronic inflammation is causing some of your health problems. Celiac disease, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD) are believed to be connected with chronic inflammation.

Tell your doctor if you are experiencing any of these symptoms, be sure to include information about your bowel movements. I know it can be embarrassing to talk about #2 with a doctor, but the substance and frequency of your movements can be a tell as to whether or not you are having inflammation induced bowel problems.

I had actually grown accustomed to having chronic stomach issues, for more years than I can count. Changing what I ate ,with the help of my dietitian’s elimination diet, helped us to pin point which foods were causing inflammation in my bowels.

Unfortunately for me, bread and sugar were the major culprits. BOOOOOOO! I was tested positive years ago for a wheat intolerance, that I ignored. Turns out it didn’t want to ignore me.

My unchecked wheat intolerance was a contributor to my inflammation. Since switching to only gluten free breads and pastas, and honestly, I even limit those, my stomach feels great. Like, I-don’t- even-remember-the-last-time-my-stomach-felt-so-good kind of great. I also do not crave sugar like I use too!

Weight loss & Fatigue

I would also like to add that stress can cause an excess production of cortisol and inflammation which both contribute to weight gain and fatigue.

They can even contribute to your inability to lose weight. This was one of the many things that sent me to the doctor. I did not know that chronic inflammation existed let alone that it was one of the reasons that I had gained weight and could not take it off.

If you are having any of these symptoms, or others, visit your doctor. They can test your blood for elevated inflammation markers and elevated cortisol levels.

Anti-inflammatory food Inflammation

Anti-Inflammatory Food Powerhouses

Changes in our diets and lifestyle can do a lot to help combat inflammation. Many of the food’s that combat inflammation are foods you are already familiar with.

These are foods filled with antioxidants, minerals, essential fatty acids and polyphenols that help bolster our immune systems and fight inflammation.

What I like about anti-inflammatory eating is that it doesn’t need to be hard.

At first it may take some thought, but most items are readily available at your local grocery store.

Pinterest is a god send when it comes to finding new recipes for your new way of eating.

anti-inflammatory vegetables inflammation

Without further ado, here are your inflammatory fighting foods:

Vegetables

Brassica family

  • cauliflower
  • broccoli, kale
  • Brussels sprouts
  • bok choy

Brassicas contain glucosinolates, which inhibit the inflammatory process and sulforaphane, for blocking enzymes associated with inflammation.

These lovely cruciferous vegetables also contain vitamin K which the body uses to regulate our immune systems.

Don’t worry if these aren’t your cup of tea, there are plenty of veggies out there to incorporate:

Tomatoes are filled with the anti-oxidant lycopene. Cooking enhances the lycopene.

Leafy green vegetables like spinach, chard, and silver beet are filled with inflammation fighting carotenoids.

Now I know many of us may have a complicate relationship with beets, which is a shame, because they are filled with vitamins, iron, potassium, protein, calcium, and antioxidants, all in an inflammation fighting little package.

Avocado: One avocado contains over 20, that’s right, 20 different vitamins and minerals!

The heart healthy monounsaturated oleic acid fatty acids within the avocado are heart healthy and they reduce inflammation.

Eating avocados along with veggies, helps to magnify your absorption of antioxidants, such as carotenoids.

So, go ahead have a little more home-made guac, make a second avocado toast with whole grain bread.

That little avocado is a power house of vitamins and anti-inflammation!

olive oil olive anti-inflammatory

Olives & Olive Oil:

Olives use their polyphenols to combat inflammation and protect against chronic inflammation, tissue damage from oxidative stress, and protecting DNA at a cellular level.

When olives or olive oil are consumed in conjunction with carotenoid containing vegetables, like leafy greens, the carotenoids are enhanced.

Onions and Garlic:

Both of these are in the allum family and both are excellent sources of quercetin. Quercetin hinders inflammation causing histamines.

Garlic and onions also contain immune boosting sulfuric compounds as well. Garlic contains allicin. Allicin blocks “pro-inflammatory messengers” which are also heart health friendly.

fruits and berries anti-inflammatory inflammation

Fruits & Berries

Berries:

Bright colored berries have been found to be very high in antioxidants and anthocyanins. Anthoxyanins cut down on oxidative stress from inflammation and block inflammatory processes.

Some favorite antioxidant powerhouse berries are:

  • blueberries
  • strawberries
  • blackberries
  • cranberries,
  • The very powerful raspberry.

Raspberries house ellagic acid, an anti-oxidant, which helps the anti-oxidant quercetin to destroy cancerous cells.

Fruits:

The idea is to choose the deepest colored fruit because they have the most anti-oxidants and polyphenols.

However, there are many fruits that can fight inflammation:

  • Cherries
  • plums
  • prunes
  • oranges
  • watermelon
  • grapes
  • raisins
  • pineapple
  • apples
  • peaches
  • apricots
  • nectarines.

Oranges and orange colored fruits have been found to inhibit inflammation that targets the joints.

Watermelon, oranges, mangos, and peaches contain the inflammatory fighter beta-cryptoxanthin.

Beta-crytoxathin has been found to lower the risk of arthritis which is an inflammatory disease.

Watermelon not only contains beta-crytoxathin, it also has lycopene the same inflammatory inhibitor as tomatoes!

While watermelon is helping to fight free radicals, and inflammation, the choline that it houses will help to minimize chronic inflammation.

nuts seeds inflammation walnuts almonds

Nuts & Seeds:

Almonds, Walnuts, Pecans, Sunflower Seeds, Flaxseed, Chia Seeds, Cashews, Hazelnuts, Hemp Seeds, you are probably getting the idea, are Nuts and seeds that are full of monosaturated fats, polyunsaturated fat, vitamins, minerals, and fiber.

All it takes is a handful in order to receive their inflammation fighting benefits.

  • Walnuts
  • pecans
  • sunflower seeds

These three are a good source of anti-oxidants and phytochemicals. 

Walnuts set themselves apart by being high in the oxidative damage shield, polyphenols.

Flax Seed

ALA Omega-3 rich flax seed can be bought whole or ground.

Adding flax seed to yogurt and baked good is an easy and yummy way to fight inflammation, particularly cardiovascular inflammation.

Omega-3’s

You have probably heard a lot over the years about omega-3’s. Omega-3’s have so many benefits, one of them being inflammation reduction.

Luckily omega-3’s are easily attained in:

Consuming nut butters will also give you the omega-3’s and inflammation fighting benefits of their whole nut alternatives.

anti-inflammatory spices herbs inflammation

Spices & Herbs :

The University of Wisconsin sights the herbs and spices ginger, rosemary, turmeric, oregano, cayenne, clove, nutmeg, and cinnamon as having anti-inflammatory compounds.

Turmeric

Turmeric is a spice that seems to be on everyone’s lips these day.

Whether it is cooked into a dish or used for haldi doodh, AKA golden milk, turmeric is an anti-inflammatory power house.

Research has found the curcumin in turmeric to help reduce and prevent free radical damage from inflammation.

Ginger

Ginger reduces the pro-inflammatory cytokine and chemokines ability to synthesize due to its gingerol and shogaol compounds. 

Research also found that ginger may even reduce allergies.

green tea Matcha anti-inflammatory inflammation

Green Tea:

While both green tea and black tea contain the anti-oxidants, flavonoids, green tea has the most.

Green tea also contains a polyphenol, Which prevents pathways that allow for inflammation.

EGCG also reduces the production of pro-inflammatory cytokines and reduces inflammatory damage to your cells fatty acids.

Green Tea, Taste

I have spoken with many of my friends. Most either hate the taste of green tea and will not drink it; or they hate the taste of green tea and they do drink it.

I was in the second camp for years, until I read that for optimum benefits and taste, green tea should be steeped at 175 degrees Fahrenheit.

While I could use a thermometer to take the temperature of water in a sauce pan on the stove, I opted for an electric tea kettle.

Over the past 13 years I have owned several good electric tea kettles. My favorite by far is the Cuisinart Perfect Temp Tea Kettle because I can choose from 6 different tea setting, one of them being Green Tea 175.

Drinking green tea at the optimum temperature, 175 degrees, completely changed my relationship with green tea! It is no longer bitter tasting. It is MUCH more smooth!

I’ve been able to get several of my friends to try green tea steeped at 175 degree. Friends of mine that have opted to try green tea at 175 also agree. The flavor is less biting, much smoother. I now drink 2 to 3 cups a day, easily.

If you hate the taste of green tea, I highly giving it another try but at the recommend optimal steeping temperature.

Matcha

Matcha is a green tea that is currently having a moment.

 Long story short, matcha is a green tea where the leaves are ground into a powder, then the whole leaf is consumed.

Matcha has 3 times the antioxidants of 1 cup of green tea, it also has more caffeine than 1 cup of regular green tea.

Due to all of these factors it is recommended to drink no more than 2 cups of matcha a day.

fatty fish inflammation omega-3

Fish

Sardines, mackerel, salmon, trout, and anchovies contain those inflammatory fighting, Omega-3’s we keep bringing up.

These omega-3 fatty acids in fish fight pro-inflammatory enzymes called, COX, they also offset the pro-inflammatory effects of certain omega-6 fatty acids.

It is recommended to eat fatty fish twice a week for the best results.

If you aren’t someone who likes fish try an Omega-3 supplement. Please don’t forget to check with your doc before starting a supplement regiment.

dark chocolate inflammation cocoa

Dark Chocolate

First off, this is my favorite way to fight inflammation. It allows me to tell myself that chocolate is a health food. Ha!

The important part of the whole chocolate-is-a-health-food trick, is that the chocolate has to be 70% cocoa.

Dark chocolate is rich in the anti-oxidant, flavonoids. The flavonoids in the dark chocolate fight inflammation and they keep the endothelial cells of your arteries healthy.

Now quick, run out, grab some dark chocolate, and start fighting inflammation!

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Spezzatino: Italian Chicken Stew, Easy Comfort Food

Finished Spezzatino, Chicken Stew Soup

Spezzatino

I am sharing one of my favorite recipes with you, Chicken spezzatino. Spezzatino is Italian for stew.  With that in mind it is no wonder that spezzatino is a hearty, flavorful crowd pleaser of a soup.

I have made this spezztino countless times for friends, family, and children. Yes, children. It has become a winter comfort food in our house.

What I like best about this spezzatino, is that it is easy to make, but tastes like you have been in the kitchen all day. The pancetta on top adds another dimension to an all ready flavorful dish.

Later, No Problem

Don’t be afraid to make this soup ahead of time. I make it for dinner parties. I’ve brought it to a sick friend or one who has just had a baby. Every time, I hear it was amazing.

So, go ahead make it the night before. Throw it in a crock pot or reheat it on the stove the next day for an amazing, comforting, hearty soup after a long day at work.

Finished Spezzatino, Chicken Stew
Print Pin

Spezzatino, AKA Italian Chicken Stew

Spezzatino is a hearty, flavorful, easy to make soup. With sprinkles of pancetta for garnnish and gorgeous chunks of chicken, your guests and family will think you were in the kitchen all day.This soup is so flavorful and hearty, it  will soon become a go to comfort food.
Course Soup
Cuisine Italian
Keyword basil, chicken, italian, make ahead, pancetta, soup, stew
Servings 8 People

Ingredients

  • 2 Tbsp Olive Oil
  • 1 4oz Pancetta Package already diced. You will probably find it in the deli area of your grocery with the high grade salami and such.
  • 3 Carrots Chopped into circles.
  • 2 Celery Stalks Sliced, not too chunky
  • 1/2 Onion, yellow
  • 1 Tbsp Minced Garlic Slightly heaping
  • 1 tsp Salt More as you see fit
  • 1 tsp Pepper More as you see fit
  • 2 Tbsp Better Than Buillion, low sodium roasted chicken base, follow directions could substitute with 48 oz of low- sodium Chicken Broth or Stock.
  • 1 Cup Fresh Basil leaves, packed
  • 6 oz Tomato Paste
  • 2 tsp Thyme
  • 2 Bayleafs
  • 1 tsp Oregano
  • 2 Chicken Breast with Rib Meat
  • 14 oz Canned Artichoke Hearts, drained and rinsed Cut into 4th or smaller.
  • 15 oz Cannellini Beans Could substitute with white northern beans

Instructions

  • Everything you do will be taking place in the same soup pot.
    Before you start, grab a plate with a paper towel on top and a slotted spoon, if avaliable. This will be for the cooked pancetta.
    Heated your olive-oil and pan on medium heat. Add your pancetta. Cook until it is crispy and brown. Baby sit the pancetta as you would bacon. It cooks quickly. 
    Once crispy and brown, using a slotted spoon, place the pancetta on the paper towels. Put it aside. Maybe hide it from yourself and little fingers, until you are ready to use it at the end.
    Spezzatino Chicken Stew Soup
  • Into your pancetta grease / olive oiled pot, add your onion, garlic, chopped carrots, celery, bay leaves, salt and pepper.  Cook until the onion is translucent. Stirring the mixture so that the garlic and onions do not burn.
  • Add the Better than Bullion liquid or chicken stock, tomato paste, thyme, oregano, and chicken. Making sure that the chicken is submerged. If not, add some water. It’s like making chicken soup, but fancier.
    Bring it to a simmer. Allow to simmer, uncovered for about 20 minutes. Turning the chicken and stirring occasionally.
  • While the chicken and veggies simmer, slice your basil. An efficient way to do this is to stack several basil leaves on top of one another. Roll them long ways, kind of like a burrito, hold it down gently on the cutting board, and slice ribbons from top to bottom. Set aside.
  • Add your cannellini beans, cut artichokes,and basil to the soup. Cook until the chicken has cooked through.
    Once the chicken has cooked through, remove it and allow it to cool, about 10 minutes. Allow the soup to continue to simmer.
  • Once the chicken is cool enough to be handled, remove the meat from the bones, and cut the chicken into bite-size pieces.
    Add the chicken back to the soup and cook for another 5 to 10 minutes.
  • While the chicken is warming back up, use this time to add salt and pepper to taste.
    Once it’s done, remove the bay leaves.
  • At this point you can serve your spezzitino, or you can serve it later. I have made it ahead of time so often. I feel it tastes even better when re-heated and served later.
  • When the time comes for you to serve the spezzitino, once ladled into a bowl, don’t forget to garnish with pancetta. Your taste buds will thank you for it.
    Spazzatino Italian Chicken Stew Garnished with Pancetta

Notes

I have made spezzatino ahead of time so often. I feel it tastes even better when re-heated and served later.

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Caramel Apple Sangria, So Simple, So Yummy!

Caramel Apple Sangria Simple ingredients, delicious drink, easy to make

Caramel Apple Sangria is so yummy! It is one of my favorite drinks to have with friends in the fall by the bonfire. Heck, if I’m being honest I will drink this anytime. Caramel and Apple’s is one of my favorite combos!

This drink is crisp, flavorful and easy to throw together. It has only 4 ingredients!

Heck, it’s so good, you won’t want to fence it in as a “fall only” drink. Break it out throughout the year. Your guests will thank you for it!

What are your family and friends favorite drinks and traditions at your parties?

Cheers!

caramel apple sangria light refreshing drink
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Caramel Apple Sangria

Caramel Apple Sangria is easy to throw together and a delicious marriage of caramel and apple flavors. A refreshing drink to have with friends.
Course Drinks
Keyword apple, apple cider, pinot grigo, refreshing, sangria, vodka
Prep Time 30 minutes

Ingredients

  • 1 Cup Caramel Vodka
  • 1 Bottle Pinot Grigio
  • 6 Cups Cider

Instructions

  • Chop up 2 apples. I like to choose two different colors. It adds a little pop of color to the drink.
  • In a pitcher, place apples, then pour liquid ingredients.
  • Stir, then serve over lots of ice.