The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

by Leave a Comment

Chicken Enchiladas

Chicken Enchiladas
Chicken Enchiladas

Chicken Enchiladas or Enchiladas Suiza?

My family always called this recipe chicken enchiladas but when serving it one day a friend told me it was called enchiladas suiza.  Huh?  I have no idea how the name Enchiladas Suiza came about.  I know I could Google it, but I’m good with this being a mystery in my life (there’s not enough of those anyway).  Plus, I think Suiza means Swiss, so how did anyone think the Swiss made enchiladas?  Is this some sort of old-timey fusion meal?

Anyway, I don’t know and truly, I don’t care.  I’ve messed with this recipe long enough to know that I just love it.  Maybe the Suiza just means cheesier and creamier?  One of my best friends, who is Mexican, constantly is dismayed by the amount of cheese American’s put on their “Mexican” food.  So, maybe the Swiss do to?  I also think Suiza is supposed to include tomatoes and onions.  But, over the years I’ve found I like tomatillos better; onions optional.  Whatever, my family loves it so call it whatever makes you happy.  We go with Chicken Enchiladas.

Substitutions for Chicken Enchilada recipe

Let’s talk a few minutes about substitutions in this chicken enchiladas recipe.

  • Bone-in, skinless chicken breasts – go with what you have available.  Skin on is fine it’s just usually a bit more grease in the reserved liquid.  Make sure you remove the skin before shredding.  Also, boneless is fine.  Cook about 5 minutes less.  I prefer the flavor of bone-in, plus more minerals are absorbed.
  • Tomatillos – if these aren’t available you can use tomatoes.  Personally, I don’t think it has the same great flavor but it does work.
  • Onions – if you’re an onion lover, chop some up and cook with the tomatillos and chiles.  I’ve also waited and added chopped onions at the blender level.  Both are good and gives a wonderful savory addition.  In the final product I liked the focus on the tomatillos so I left the onions out.
  • Chilies – really you can use any chili that has a bit of a kick.  Choose your chili based on how much kick you’d like.  In the mild realm, I’ve used anaheim, poblano, and ancho with great success.  Overall ancho is my favorite for a mild sauce.  In the moderate realm, I’ve used jalapeno and serrano with great success.  Overall serrano is my favorite for a medium sauce.  Obviously you can go hotter but be careful not to overpower the flavor of the tomatillos with just heat.
  • Oil – chicken enchiladas don’t require any particular oil for cooking the tomatillo-chili mix down.  I like the depth of flavor or ghee; it adds a real richness.  But, any neutral flavor, higher heat oil will work fine with this recipe so don’t go purchase anything special.  Just don’t use a high flavor oil like peanut or toasted sesame; stick with the neutrals.
  • Diary – since chicken enchiladas, or suiza here, includes cheese you probably don’t need a dairy alternative but if you do, anything with the consistency of Greek yogurt of sour cream will work great.  Personally, my family has come to like the richness of sour cream over yogurt but if rich flavors aren’t your thing than go with yogurt.

 And Now . . . The Recipe

 Chicken Enchilada Ingredients:

  • 1 ½ pound bone-in, skinless chicken breasts
  • 2 tsp kosher salt
  • 4 cloves garlic, peeled
  • 10 peppercorns
  • 1 pound tomatillos, husked
  • 2 ancho or serrano chilies
  • ¼ cup loosely packed fresh cilantro
  • 2 tsp extra virgin olive oil, avocado oil or ghee
  • ¼ cup yogurt, non-dairy yogurt, or sour cream
  • 8 corn tortillas
  • 1 ½ oz Monterey Jack cheese, shredded

Directions:

  1. Place chicken in a large saucepan. Add enough water to cover by at least one inch.  Add 1 tsp salt, 2 of the garlic cloves and peppercorns.  Bring to a boil.  Reduce to simmer; cover.  Simmer 15-20 minutes.  Remove chicken from liquid.  Once cooled enough to touch, pull meat from bones and shred; set aside.
  2. Heat oven to 350 degrees. While chicken cooks, place tomatillos and chiles in a medium saucepan.  Cover with water and boil over medium heat about 8 minutes.  Drain, reserving ½ cup liquid.  Transfer tomatillos and chiles to a blender.  Add cilantro and remaining 2 cloves of garlic; blend until smooth.  Add reserved liquid if necessary.
  3. Heat oil in a small saucepan over medium-high heat. Add tomatillo-chile puree; reduce heat to medium.  Simmer, stirring constantly or until sauces reduces to about one cup (about 10 minutes).
  4. Reduce heat, add yogurt or sour cream and remaining 1 tsp salt. Stir for one minute; set aside.
  5. Place tortillas on racks in oven and warm for 1-2 minutes until pliable but not stiff. Wrap in cloth towel to keep warm while assembling enchiladas.
  6. Spread 1/3 of the sauce in a 9” baking dish.
  7. Divide shredded chicken evenly among tortillas and roll up. Arrange each enchilada in a single layer in the baking dish, seam side down.
  8. Cover with remaining sauce. Sprinkle with cheese.
  9. Bake until the cheese starts to brown, about 25-30 minutes.  Serve immediately.

Make Ahead for Enchiladas

The sauce in this Chicken Enchiladas recipe is great for to make ahead so if you need something a bit faster, try my Enchilada Sauce.  Use some store bought rotisserie chicken, left over chicken or even make the shredded chicken ahead.  Through it all together the same way and dinner is served in about 45 minutes with only about 15 minutes of work that day.

As always I highly advocate Meal Planning.  Learn how to plan with this link.  It’s the key to success.  I have no idea how I’d ever get food on the table around the whole family’s schedule if I didn’t know exactly what we’re having for dinner each night.  So a little make ahead for the Chicken Enchiladas makes this a much faster and easier meal.  Plus, unless you’re a big family there’s almost undoubtedly left over enchiladas for someone’s lunch.

Enjoy!

 

by Leave a Comment

Miso Dip Recipe

Miso Dip
Miso Dip

Fast, Healthy Dip

It seems like there’s always a time when I need to whip up a quick, tasty dip for guests.  But, as I’m sure you understand, I can’t just throw a container of pre-made dip onto the table.  There’s sooooo many gross ingredients in those!  What kind of NTP would I be if I was setting out a much of junk food?!?!?!?  In fact, let’s just take a look . . .

Ingredients in French Onion Dip

SOUR DRESSING (NONFAT MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, MODIFIED FOOD STARCH, TAPIOCA FLOUR, GELATIN, LACTIC ACID, MONO AND DIGLYCERIDES, SODIUM CASEINATE, PROPYLENE GLYCOL MONESTER, GUAR GUM, CITRIC ACID, ACETIC ACID, NATURAL AND ARTIFICIAL FLAVOR, POTASSIUM SORBATE TO PROTECT FLAVOR, CARRAGEENAN, POTASSIUM PHOSPHATE, ARTIFICIAL COLOR), MAYONNAISE (SOYBEAN OIL, WATER, EGG YOLKS, VINEGAR, CORN SYRUP, SALT, SPICE, CALCIUM DISODIUM EDTA TO PROTECT FLAVOR), WATER, TOASTED ONION, SEASONING (SALT, SUGAR, ONION POWDER, HYDROLYZED CORN, SOY AND WHEAT PROTEIN, SOYBEAN OIL, GUAR GUM, POTASSIUM SORBATE, XANTHAN GUM, CORN SYRUP SOLIDS, PARSLEY, WORCESTERSHIRE SAUCE [MOLASSES, VINEGAR, CORN SYRUP, SALT, CARAMEL COLOR, GARLIC, SUGAR, SPICES, TAMARIND, NATURAL FLAVOR], MALTODEXTRIN, CITRIC ACID, SPICES, YEAST EXTRACT, CARAMEL COLOR, LACTIC ACID), VINEGAR, MODIFIED CORN STARCH.

Yes, that’s just a cut and paste from a common dip.  No, I didn’t scour the internet to find the worse.  I picked one a dip brand I knew and the first flavor that popped up.  I’m sure there’s better and worse dips out there but this is a pretty standard pre-packaged offering.

Breaking This Dip Down:

BAD – partially hydrogenated soybean oil.  This is trans fats.  BAD DIP – BAD DIP – BAD DIP.  And, yes that’s one of the first ingredients.  Consumption of food containing trans-fat has unequivocally been shown to increase the risk of heart disease by raising levels of LDL (bad cholesterol), and lowering levels of HDL (good cholesterol).  Learn more about trans fats here.

BAD – artificial color.  These pose a risk for hyperactivity in children, cancer, and allergic reactions.  We don’t need fake colorings.

BAD – Check out the ingredient list, you’ll discover new words to add to your vocabulary. Many of theses ingredients are required to increase the shelf life of the product and improve the flavor that disappears when food is not fresh.  This is a highly processed “food”.

BAD – Ethylenediaminetetraacetic acid (EDTA).  This is used as a preservative to retain color. It may irritate the skin or cause skin rash and even asthma. It is on FDA’s list of food additives to be studied for toxicity.  If the FDA is still studying it, I don’t want to eat it!

BAD – Potassium sorbate.  This is used as a mold inhibitor.  Some studies have shown that it has mutagenic effect on DNA.

BAD – Industrial caramel coloring.  This is made by reacting sugars with ammonia and sulfites under high pressure and temperatures. The chemical reactions create 4-methylimidazole, which in government-conducted studies caused lung, liver, or thyroid cancer or leukemia in laboratory mice or rats. This is why California requires foods containing caramel color to be labeled as potential cancer-causing agents.

BAD – Corn syrup, natural flavors, MSG-like ingredients . . . it’s a long list (there’s actually more issues but you didn’t visit here to get a sermon; you came for a great recipe).

Let’s just suffice it to say, this type of dip isn’t going to be served in my house – PERIOD!

But, how about a four ingredient miso dip recipe that you can blend up in just minutes?

Now, we’re talking!

Miso Dip Recipe

Ingredients:

  • ½ cup roasted nut butter
  • 1 ½ Tbs mellow white miso
  • ½ tsp onion powder
  • ¼ cup warm water

Directions:

  1. Blend ingredients in a food processor until smooth.

Super simple, right?

And super delicious!

This dip recipe is fabulous with vegetables, crackers and chips.  Enjoy!

 

Sources:

Feingold BF. Hyperkinesis and learning disabilities linked to artificial food flavors and colors. Am J Nurs 1975; 75-5: 797-803.

Harley JP, Matthews CG, Eichman P. Synthetic Food Colors and Hyperactivity in Children: A double-blind challenge experiment. Pediatrics 1978; 62: 975-983.

Hasegawa MM, Nishi Y, Ohkawa Y, Inui N. Effects of sorbic acid and its salts on chromosome aberrations, sister chromatid exchanges and gene mutations in cultured Chinese hamster cells. Food Chem Toxicol. 1984 ;22:501-7.

Hu FB, Stampfer MJ, Manson JE, Rimm E, Colditz GA, Rosner BA, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491–9.

Judd JT, Clevidence BA, Muesing RA, Wittes J, Sunkin ME, Podczasy JJ. Dietary trans fatty acids: effects of plasma lipids and lipoproteins of healthy men and women. Am J Clin Nutr 1994;59:861-8.

Kitano K, Fukukawa T, Ohtsuji Y, Masuda T, Yamaguchi H. Mutagenicity and DNA-damaging activity caused by decomposed products of potassium sorbate reacting with ascorbic acid in the presence of Fe salt. Food Chem Toxicol. 2002;40:1589-94.

Kobylewski S, Jacobson M. Toxicology of food dyes. Int J Occup Env Heal 2012; 18-3: 220-246.

Lichtenstein AH, Ausman LM, Jalbert SM, Schaefer EJ. Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels. N Engl J Med 1999;340:1933–1940.

Mamur S, Yüzbaşioğlu D, Unal F, Yilmaz S. Does potassium sorbate induce genotoxic or mutagenic effects in lymphocytes? Toxicol In Vitro. 2010;24:790-4.

McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Garke E, OWarner J, Stevenson J. Food additives and hyperactive behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. Lancet 2007; 370: 1560-67.

Mensink RPM, Katan MB. Effect of dietary trans fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects. N Engl J Med 1990;323:439-45.

Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006;354:1601–1613.

Schab DW, Trinh NT. Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. J Dev Behav Pediatr 2004; 25: 423-434.

Scopp AL. MSG and hydrolyzed vegetable protein induced headache: review and case studies. Headache. 1991;31(2):107-10.

Sonuga-Barke EJS, Hollis C, Brandeis D, Konofal E, Cortese S, Lecendreux M, Daley D, Wong I, Ferrin M, Sergeant J, Holtmann M, Stevenson J, Danckaerts M, Van Der Oord S, Dopfner M, Dittmann R, Simonoff E, Zuddas A, Banaschewski T, Buitelaar J, Coghill D. Nonharmacological interventions for ADHA: Systematic review and meta-analyses of randomized controlled trials of dietary and psychological treatments. Am J Psychiatry 2013; 170-3: 275-289.

Stevens LJ, Kuczek T, Burgess JR, Hurt E, Arnold LE. Dietary sensitivities and ADHD symptoms: Thirty-five years of research. Clin Pediatr 2011; 50:279-293.

Williams JI, Cram DM, Tausig FT, Webster E. Relative effects of drugs and diet on hyperactive behaviors: An experimental study. Pediatrics 1978; 61-6: 811-817.

Zock PL, Katan MB. Hydrogenation alternatives: effects of trans fatty acids and stearic acid versus linoleic acid on serum lipids and lipoproteins in humans. J Lipid Res l992;33:399-4l0.

Questions and Answers on Monosodium glutamate (MSG) http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm

Natural Flavorings on Meat and Poultry Labels http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/natural-flavorings-on-meat-and-poultry-labels

by Leave a Comment

Asian Red Cabbage Recipe

Asian Red Cabbage
Asian Red Cabbage

Red Cabbage – Great Health Benefits

When most people think of cabbage, a green ball comes to mind.  And, although green cabbage is a super healthy, nutritious and delicious food . . . red cabbage is even better for you!  It has more nutritional benefits and a robust, hearty flavor.  Red cabbage is also an excellent source of vitamin C and manganese.  Red cabbage has a rich red-purple color that comes from its concentration of anthocyanin polyphenols, which include antioxidant and anti-inflammatory properties.  It is actually one of higher sources of  red pigment polyphenols providing about 30 milligrams in each half cup.  Antioxidants help oxygen metabolism reducing oxidative stress.  Chronic oxidative stress can be a risk factor for many diseases.

The anthocyanins found in red cabbage are well documented anti-inflammatory compounds.  We need a sufficient consumption of anti-inflammatory nutrients or the regulation of our inflammatory system can become compromised and we may experience chronic inflammation.  Combine oxidative stress and chronic inflammation and the risk for chronic disease escalates.

The anthocyanins in red cabbage are also major factor contributing to cardiovascular protection.  Red cabbage helps protect red blood cells. Blood levels of beta-carotene, lutein, and total blood antioxidant capacity have been found to improve along with red cabbage intake, while oxidized low-density lipoprotein (LDL) has been found to decrease.  LDL becomes a risk factor for blood vessel problems if excessively present in its oxidized form.  So, once again . . . lots of health benefits occur when adding red cabbage recipes to your meal plan.

Not Really Asian Red Cabbage

Okay, let’s be honest . . . this isn’t really “Asian” food.  It’s what I’m calling Asian Red Cabbage because the dressing includes tamari, tahini and sesame.  I know this doesn’t make it Asian but I couldn’t think of a better recipe that would quickly allow people to understand the taste profile.  So, please, don’t beat me up about appropriated a culture.  I just want people to eat more red cabbage because it’s so healthy.  This dressing makes the red cabbage super tasty.  Even better, the recipe takes less than 10 minutes to whip together (less if you make the dressing while the cabbage cooks).

Hope you enjoy!

Asian Red Cabbage Recipe

Ingredients:

  • ¼-1/2 head of red cabbage
  • 2-4 scallions
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon tamari
  • 1 Tablespoon sesame oil
  • ¼ cup tahini
  • 1/8 teaspoon sea salt
  • ¼ teaspoon ground white pepper
  • 1 teaspoon ghee
  • 2 Tablespoons white sesame seeds
  • 2 Tablespoons black sesame seeds

Directions:

  1. Chop cabbage and scallions.  Allow to rest for 5-10 minutes
  2. To make dressing, whisk together vinegar, tamari, oil, tahini, salt and pepper.  It will be the consistency of paste.
  3. Heat ghee in a skillet on medium high.  Once hot, add cabbage and scallions.  Cook for approximately two minutes without stirring.
  4. Flip cabbage and cook for an additional two minutes without stirring.
  5. Add dressing and stir to coat.  Dressing will melt into cabbage.
  6. Top with sesame seeds and serve.

 

Red Cabbage Research:

  • Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
  • Bacchetti T, Tullii D, Masciangelo S, et al. Effect of black and red cabbage on plasma carotenoid levels, lipid profile and oxidized low density lipoprotein. Journal of Functional Foods, Volume 8, May 2014, pages 128-137.
  • Nugrahedi PY, Hantoro I, Verkerk R, et al. Practices and health perception of preparation of Brassica vegetables: translating survey data to technological and nutritional implications. Int J Food Sci Nutr. 2015;66(6):633-41.
  • Rungapamestry V, Duncan AJ, Fuller Z et al. Effect of cooking brassica vegetables on the subsequent hydrolysis and metabolic fate of glucosinolates. Proc Nutr Soc. 2007 Feb;66(1):69-81. 2007.
  • Tang L, Zirpoli GR, Jayaprakash V, et al. Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: a case-control study. BMC Cancer 2010, 10:162. 2010.

 

 

 

 

 

 

by Leave a Comment

Giveaway – Vintage Tradition Body Balm

giveawayGiveaway – Body Balm

I’m always on the look out for great products that my readers might enjoy. Even more exciting is when I find a fabulous product and the manufacturer is willing to offer a giveaway to my readers. This month we have another great giveaway. Through The Right Plan, Vintage Tradition is offering a giveaway of their Body Balm. Free is the best price especially when it’s the best products!

Giveaway: My Story Using The Greatest Body Balm

I have to be honest, I almost never use any type of body lotion or balm so when Vintage Tradition Body Balm was introduced to me, it sat there a while.  I love the concept of a whole body care balm – good for face, lips, hands, feel, etc. (rather than different products for each part of the body).  And I love that it’s made from tallow from 100% grass-fed cows, extra virgin olive oil and essential oils.  All great ingredients that people have traditionally used to care for their skin before big companies started trying to convince us to use chemical based products.  But, since I don’t usually use a balm I just hadn’t gotten around to trying it.

Then I had to have surgery, spending a week in the hospital, eating less than good foods, and full of drugs that wreaked havoc on my system.  Oils in my body weren’t being emulsified properly and ALL of my skin was suddenly, deeply dry.  Now, we’re not talking dehydrated dry, we’re talking the skin of an alligator – white, flaky, chapped, and itching.

I picked up Vintage Tradition’s Body Balm and read “Don’t put anything on your body that you wouldn’t put in your body!”  What a great motto!  So, I gave it a try.  I am SO THANKFUL this product was available (and you will be too with this giveaway).

My skin “drank” in this nourishment.  The product didn’t just sit on my skin or just hydrate the outer layer (a problem with products where water is the first ingredient).  Vintage Tradition’s Body Balm is made of animal and vegetable/fruit oil (depending on how you define olives) rather than petroleum.  Naturally our bodies know how to absorb these types of oils.  And, boy, did my body absorb.  Within just a few days my skin became supple and smooth again, by the end of the week I looked like a person again rather than an alligator.  I’m a convert and I’m excited to be offering this giveaway.

Now I use Vintage Tradition Body Balm regularly on my whole body.  I saw on the website (www.vintagetradition.com) someone had used it in their hair so I gave that a try.  This product is great at smoothing fly-aways too.

Giveaway: My Son’s Story Using The Greatest Body Balm

I found the Body Balm helped rashes as well.  My son came home from playing with a friend and had a rash all over his body from the chemical pesticide the family used on their grass.  Our doctor had given us a tube of product for these types of emergencies.  It helped, but only for a few hours and then my son was scratching and uncomfortable again.  I tried the Vintage Tradition Body Balm (mild manly scent for him) and it calmed the rash.  A couple applications over the next day and a half and the rash was completely gone.  My son liked the feel of the Body Balm, he didn’t have to wait for it to “soak in” to get dressed, and he wasn’t greasy.  This is a product he is willing to use (sometimes difficult to find for kids).

You can try this amazing product for free during the giveaway.  Remember, Vintage Tradition Body Balm can be a body balm, a hair gel, lip balm, used to prevent diaper rash and callouses, as a deodorant, for skin detoxification, sun damage, rashes, moisturizer . . . heck, it’s one stop shopping by Mother Nature.  This really is nourishing and healing skin care, yours for free with this giveaway!

Giveaway:  Enter Now

Vintage Tradition is offering this giveaway so you can try their amazing, multi-use Body Balm for free. I’m honored to have The Right Plan provide this giveaway to you.

There are lots of options to enter this giveaway raffle so get your entries in today!

a Rafflecopter giveaway

Connect

to begin your journey toward optimal health

(541) 772-PLAN (7526)
706 Cardley Avenue, Medford OR 97504

Tasty Recipes

Rave Reviews

I've learned so much from Kellie and The Right Plan! I thought I was eating all the right foods, the low fat, low calorie and what I thought was balanced meals. Was I wrong. Kellie has set...

Lea R
Medford, OR

Read More →