Recipe: Spaghetti Squash Boat

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C.O.B.B. Moms, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy cooking, healthy.BEing family wellness, Holistic Foodies, Recipe: Spaghetti Squash Boat, seasonal cooking, spaghetti squash

Every month I run a meeting with one of my local mom groups, C.O.B.B. Moms, called Holistic Foodies. Holistic Foodies is an interactive workshop to help educate and inspire healthy cooking for the whole family while staying on a budget. Our goal is to teach the components of healthy nutrition as well as practical skills and suggestions on meal preparation, food combinations, and adventurous cuisine that is delicious, mindful, and affordable.

So here’s one of the delicious recipes we demo-ed yesterday that got the thumbs up approval from both busy moms and picky kiddos.

Spaghetti Squash Boats

Ingredients:
1-2 large spaghetti squash, halved lengthwise and seeds scooped out
1 tablespoon olive oil
1 head garlic
1 pounds spicy italian chicken sausage (or 1 pound ground chicken/turkey or half roundc hicken half sausage)
1/2 sweet onion, finely chopped
1 teaspoon fresh thyme (1/2 teaspoon dried)
1 teaspoon fresh sage (1/2 teaspoon dried)
1 tablespoon fresh basil ( 2 teaspoons dried)
1/2 teaspoon salt
1/2 teaspoon pepper
1 (28 ounce) can crushed tomatoes or prepared tomato pasta sauce
1 cup water, if necessary
1 cup shredded mozzarella cheese
fried sage or fresh basil, for garnish

Directions:
Preheat the oven to 400 degrees F.
Roasting the squash: Slice the squash lengthwise and rub a drizzle of oil all over the cut side of both squash halves and sprinkle with salt and pepper. Place cut side down on a baking sheet and bake about 30 to 45 minutes, or until the squash is just tender enough to scrape into strands. You want it to be barely tender, it will continue cooking later. Remove from the oven and scrape the squash into strands. Reduce the oven to 350 degrees F.

While the squash bakes, make the sauce. In a large skillet, cook 1 tablespoon of olive oil. Add the onion, bay leaf, thyme and sage and cook, stirring until the veggies are softened, about 5 minutes. Push to the veggies to the side of the pan. Increase the heat to medium-high. Add 1 tablespoon olive oil to the center of the pan and crumble in the chicken sausage and cook without stirring for 3 minutes. Break up the meat and continue to cook, stirring occasionally until well browned, about 3 minutes. Add the tomatoes or pasta sauce, basil and water if necessary to the skillet. Simmer, stirring occasionally until thickened, about 15 minutes. Season with salt and pepper. Remove from the heat.

To assemble the boat: Remove a little of the squash strands. Then place a layer of the meat sauce on top of the remaining strands, then layer the removed squash strands and add another layer of the meat sauce. Lastly, top with shredded mozzarella cheese. Place the squash on a baking sheet and bake for 20-30 minutes at 350, or until the squash are warm throughout and the cheese is browning. Remove from the oven and let sit 5 minutes. Garnish with fresh herbs!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

BE HEALTHY & HAPPY, DR. TIJANA

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

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Recipes: Quinoa Salad & Overnight Breakfast

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Dr. Tijana DC, Dr. Tijana Sefic DC, fall season, healthful cooking, healthy cooking, healthy eating, healthy.BEing family wellness, overnight oatmeal, quinoa, recipes, Recipes: Quinoa Salad & Overnight Breakfast

The Fall Season is upon us and in Georgia that means that the weather is yo-yoing temperature-wise, from chilly mornings to very pleasant sunny days and crisp evenings! Currently I’m adjusting my cooking to fit the mood of the season. So in the process, I get an opportunity to try new recipes and tweak the old ones. Here are a couple examples of such. I love quinoa because it’s a complete protein, gluten free seed that you can prepare to fit any occasion. In addition, I’m adding a very simple oatmeal recipe that does not require any cooking and turns out delicious.

Fresh Quinoa Salad

Ingredients:
1 cup of quinoa
2 cups of water
1 can of chickpeas
5 oz. greens of choice (spinach, baby kale, arugula)
½ cup of grape tomatoes
2 medium grated carrots
2 stalks of celery diced
½ red onion
½ avocado
¼ cup of sliced almonds
¼ cup of blueberries, raisins (optional for a little sweetness)
2 oz. of feta cheese
1 tbsp of chopped parsley

Dressing:
2 tbs lemon juice
4 tbs olive oil
1 clove of garlic (optional)
1 squeeze of honey – about 1 tsp
Salt & pepper to taste

Directions:
Rinse quinoa vigorously in a fine sieve until the water goes clear. Put the rinsed quinoa in a saucepan, add water (1
cup of quinoa + 2 cups of water = 3 cups of cooked quinoa), turn the heat to medium-high, and wait for the boil.
Once it’s boiling, cover with a lid, reduce heat to medium, and cook for about 12 minutes or until fully cooked and
fluffy. Add salt to taste.

While the quinoa is cooking, prep the rest of the fresh ingredients:
Wash & dry greens; chop if necessary to make it easier to eat.
Grate carrots; mince celery; chop onion; cut tomatoes in halves; cut avocado in cubes. Place it all in a large bowl.
Add sliced almonds.
Drain and wash chickpeas; peel the skins off, if you like, by lightly rubbing them with a paper towel. Add to the
large bowl.
Dice feta and set aside.
Whisk lemon juice, olive oil, honey, garlic, and spices.
Toss cooled quinoa with ingredients in the large bowl. Add dressing and toss to combine. Add feta last and lightly
toss.

 

Overnight Oats

Ingredients:
1 cup of rolled oats
2 cups of unsweetened coconut/almond milk (or other milk of choice)
or 1 cup of milk & 1 cup of yoghurt
2 tablespoons of whole chia seeds
Pinch of salt
1/4 cup of fruit (berries, banana
2 tablespoons of sliced nuts (almonds, walnuts, etc).
2 tablespoons of unsweetened shredded coconut
1 tablespoon of cacao nibs (or carob or chocolate chips for added sweetness)
Pinch of cinnamon, cardamom, cocoa, or nutmeg

Directions:
Pour the oats, milk, chia seeds, and salt into a jar with an air-tight lid. Shake the contents very well to prevent the
seeds from clumping and then put the jar in the fridge overnight to set.
In the morning, shake some more. Pour into a bowl and top with fruit, nuts, coconut, and spices.

 

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Recipe: Vanilla Chia Pudding

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chia pudding, chia seed pudding, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy cooking, healthy diet, healthy eating, healthy.BEing family wellness, Recipe: Vanilla Chia Pudding, recipes

Chia Seeds are one of the newer super-foods on every healthy person’s lips! And the reason for it is that they are high in protein, fiber (42% of DV in 1 oz) and Omega-3 fatty acids (13% of DV in 1 oz). They can easily be added to smoothies, homemade granola, sprinkled over hot or cold cereal, baked into crackers, and added to salads.

So what better what to consume these wonderful super-seeds than in a simple and easy dessert, and it’s great for children and adults alike!

Vanilla Chia Pudding:
1/2 cup of whole raw chia seeds
2 1/4 cups of coconut cream / coconut milk / almond milk / any other variety of milk you enjoy
1/2 teaspoon of vanilla extract
a pinch of salt
2 tablespoons of honey / Grade B Pure Maple Syrup
Spices for additional flavor (cinnamon / cacao / lemon zest)
Fruit and nuts for garnish

In a small bowl or jar, combine the chia seeds, milk of choice, vanilla, salt, and spices; stir and refrigerate for at least 1 hour. After the first 30 minutes, stir it again to make sure there are no clumps. Once you’re ready to eat, stir in the honey and top with your favorite fruit and nuts.
Although, you can eat it even after an hour, it is even better if you let it sit overnight in the refrigerator.

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

5 Cooking Ingredients for Health & Flavor

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5 Cooking Ingredients for Health & Flavor, Dr. Tijana DC, dry roasted spices, ginger, growing herbs indoors, healthy cooking, healthy.BEing family wellness, medicinal herbs, nut milk

Healthy cooking may seem like a challenge because the assumption tends to be that healthy foods are more bland, less appetizing, and “as if something is missing.” But do not despair there are ways to cook clean, healthy, flavorful, and tasty.

Here are a few cooking ingredients that will add lots of flavor to your healthy dishes, while also being packed with nutrients:

1. Dry Toasted Spices

The dry heat helps transform certain spices by extracting aromas in form of essential oils and adding flavor. Some of these spices are cinnamon, cumin, cardamom, coriander, clove, anise, mustard, chilies, peppers, fennel, onion, and garlic. These flavors can be added to baked goods, dressings, rubs, marinades, sauces, flavored butters, and in pickling process, or favorite hot beverages.

• Learn how to toast spices.

2. Raw nuts

Raw nuts can be used for a multitude of purposes; from nut milks, cheeses, heavy creams, and flour/meal, as well as using them as snacks and cooked in foods. A great choice to experiment with are almond, cashew, hazelnut, pistachios, and macadamia.

• Recipes: DIY Nut Milk

3. Medicinal Herbs

There is a number of herbs that have healing properties, which have been used for hundreds of years across the globe. These are great to have in your arsenal in the kitchen, which can also be easily grown in the windowsill or a balcony almost year-round. Try these in your next dish: oregano, mint, fennel, sage, thyme, basil, dill, rosemary, parsley, chives, and tarragon. These can be sauteed with other vegetables, added in marinades, dressings, and sauces, used as garnishes, and used fresh in salads.

• Learn how to grow herbs indoors.

4. Ginger

Ginger adds a versatile combination of sweetness and spiciness. It can be included in both sweet and savory dishes, as well as cookies and drinks. It also aids with digestion for nausea and diarrhea.

Do you have additional cooking spices you use for their health benefit and delicious flavor?! Share below!

Have additional questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!