Happy Belly Nutrition
  • Home
  • HBN TEAM
  • Services
  • Work with Us
  • Events
  • Nutrition Nerd
  • Recipes
  • Resources
    • Poppies & Papayas
  • Contact
  • HBN VIP Portal

Eat Happy, Be Healthy!

Chicken Pazole

12/20/2020

0 Comments

 
Picture
Picture
Low FODMP Chicken Pazole
This soup is so satisfying and so simple. The chicken thighs are more flavorful and tender than chicken breasts and provide a different nutrient profile. Since chicken thighs also have dark meat, they are naturally a bit higher in iron and zinc. Plus, they are cheaper too! Another thing I love about this soup is the toppings! This way you can make everyone happy. If you are not on a Low FODMAP type diet, you can add a clove of garlic to the recipe if you desire, but honestly you don't need to. The Whole Foods Organic Chicken Broth is naturally low FODMAP- but be careful, the low sodium version is not. Serves 4-6
 
INGREDIENTS
3 tablespoons extra virgin olive oil
1 tablespoon butter (or sub with olive oil)
2 teaspoons oregano
1 teaspoon cumin seeds/powder
1 teaspoon sweet paprika
1 teaspoon marjoram
1- 28oz can diced tomatoes
1- 28oz can hominy, drained
4 skinless/boneless chicken thighs, fat trimmed
2-3 cups Whole Foods Organic Chicken Broth
1 tablespoon apple cider vinegar/lemon juice
Salt and pepper
 
Toppings:
Cilantro
Sliced radishes
Shaved cabbage
Green Onions (green parts only for low FODMAP)
Avocado (1/8th avocado is low FODMAP)
Cojita/feta Cheese
Lemon/lime wedges
Sautéed corn tortilla strips* or Crushed corn chips
 
DIRECTIONS
Heat the olive oil and butter over medium heat. Stir in the spices and sauté until fragrant. Pour in the diced tomatoes and drained hominy. Bring to a simmer and add the chicken thighs and cover with 2-3 cups of chicken broth. Return to a simmer and cook 15 minutes or until the chicken thighs are done. 
 
Remove the chicken thighs from the broth and shred in a large bowl with two forks. Return back to the soup, and add more chicken broth if desired, and cook another 5-10 minutes. Adjust salt and pepper to taste, and finish with a splash of apple cider vinegar or lemon juice. 
 
Top each bowl with your choice of toppings and enjoy! 

*To make sautéed corn tortilla strips, simply cut a few corn tortillas into thin strips. Then pan-fry in olive oil in a large skillet over medium-low until crispy. Season with salt if desired. 

Are you going to have pazole tonight??

Eat Happy!

​Selva
0 Comments

Pass the Gas Carminative Tea

12/3/2020

0 Comments

 
Picture
Fennel, anise, and caraway are known carminatives, helping to expel gas from the GI tract. If you are experiencing uncomfortable gas and bloating, then this tea is perfect to drink after meals to reduce symptoms. Also licorice root helps soothe and heal the gut lining. Together the combination is a naturally sweet beverage perfect to soothe your gut symptoms. You can also make a large batch and reheat as needed. Find these spices in the BULK section of your local co-op. 

Pass the Gas Tea 
Serves 1
 
INGREDIENTS
¼ teaspoon fennel seeds
¼ teaspoon anise seeds
¼ teaspoon caraway seeds
Optional: ¼ teaspoon licorice root 
 
DIRECTIONS
Bring filtered water to a boil. Meanwhile, place seeds into a mortar and crush with a pestle. Transfer to a fine mesh tea strainer and place into a mug, and pour over boiling water. Steep for 10-20 minutes. Drink after meals. 

Hope this tea helps you pass the gas!!

​Selva
0 Comments

Turmeric Quinoa Porridge

12/2/2020

0 Comments

 
Picture
Most of us know that quinoa is a wonderful, nutritious gluten-free grain. It is much higher in protein than most gluten free grains containing ~5g per 1/2 cup cooked, which is about double that of brown rice. Since it is naturally higher in protein than brown rice, it is also naturally lower in carbohydrates, increasing satiety and stabilizing blood sugars. It also contains about 3.5g of fiber per 1/2 cup cooked, 70-80% of which is insoluble fiber. Insoluble fiber is wonderful at bulking up stool and increasing transit time. If you struggle with constipation or struggle to fully evacuate, then consider enjoying quinoa more often.

However, I find that often many of my clients haven't found a groove with this fiber rich and nutrient dense pseudo-grain. Also unfortunately, many fad diets exclude grains altogether. With Paleo, Carnivore, and Keto diets on the rise, many folks are missing out on this gut friendly and delicious grain. So, unless you have a sensitivity to quinoa, I urge you to reconsider and try to incorporate this little seed into your diet routine more often. Your gut microbes and your belly will thank you for it. 
Picture
If you have been on a diet that restricts grains, I suggest starting with a small serving, and gradually increasing from there. The body always needs some time to adjust to new dietary changes. To avoid digestive distress, consider cooking your quinoa with more liquid or making a quinoa porridge. A quinoa porridge is a great alternative to oatmeal and can be a wonderful way to add some variety to your morning routine. 

Turmeric Quinoa Porridge with Berries
Serves 1

INGREDIENTS
1 cup milk (your choice)
1/2 cup cooked quinoa
Sprinkle turmeric (cinnamon or cardamom also works well)
1/8th tsp sea salt
Optional Toppings:
Raw cranberry chutney (recipe on website)
Blueberries
Roasted nuts
Maple syrup
Collagen powder

DIRECTIONS
In a small saucepan heat 1 cup of your choice of milk (I really like unsweetened plain soy milk with this) until simmering. Add the cooked quinoa, sprinkle turmeric, sea salt, and stir until combined. Cook one minute or until the milk becomes golden from the turmeric. Alternatively, you can put all the ingredients into a microwave safe bowl and heat together until hot. If you want to increase the protein content you can add some collage powder to it as well.

Transfer the porridge to a bowl and stir in your toppings. I added 1-2 T of raw cranberry chutney, blueberries, and chopped hazelnuts. Drizzle with maple syrup for added sweetness if desired. Feel the cozy with every bite and hopefully the sweet relief later!

Do you struggle to incorporate quinoa into your regular routine??
Hopefully now you have a tasty way to do so!

Eat Happy,

Selva
0 Comments

    Recipes

    I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free. 

    Archives

    December 2022
    November 2022
    September 2022
    May 2022
    November 2021
    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    January 2020
    December 2019
    November 2019
    October 2019
    August 2019
    July 2019
    June 2019
    March 2019
    February 2019
    January 2019

    Categories

    All
    15 Min Or Less
    30 Min Or Less
    Allergen Friendly
    Appetizer
    Baby FORK MASHABLE
    Baby FRUIT BLENDS
    Baby PROTEIN BLENDS
    Baby VEGGIE BLENDS
    Beans
    Beverages
    Bowls
    Breads
    Breakfast
    Dairy Free
    Dessert
    Dinner
    Fall
    Finger Foods
    Grain Free
    Grains
    Gut Healing
    Holiday
    How To
    Low Carb
    Low FODMAP
    Lunch
    Nut Free
    Nut-Free
    Paleo
    Pasta
    Prebiotic Rich
    Salad
    Sauce
    Side
    Snack
    Soups & Broths
    Spring
    Summer
    Toddler Eats
    Winter

    RSS Feed

Picture
Picture
Picture
Providing custom functional nutrition therapy since 2015.
Follow HBN on Social Media!
Home    Meet Selva    Services    Work with Me    Events    Nutrition Nerd    Recipes    Resources
©Happy Belly Nutrition, LLC ​2015-2023
Proudly powered by Weebly
  • Home
  • HBN TEAM
  • Services
  • Work with Us
  • Events
  • Nutrition Nerd
  • Recipes
  • Resources
    • Poppies & Papayas
  • Contact
  • HBN VIP Portal