Covenant Natural Health Care

Recipe: Warm Tuna Melt

This is one of my most favorite high-protein sandwiches all-year around because it's easy to make, pairs nicely with a fresh veggies and hummus or a bowl of hot soup.

Shopping List:
• 2 Slices high-protein, whole grain bread or gluten-free bread (I love Ezekiel Bread)
• 1 Tablespoon gently melted butter
• Raw cheese (or your favorite cheese that's not highly processed), thinly sliced
• 1/2 Can wild-caught tuna
• 1 Tablespoon mayonnaise
• 1 Tablespoon spicy mustard (optional)
• 1 Tablespoon relish
• 2 Slices of fresh tomato

Directions:
1. In a bowl, mix together tuna, mayo, mustard and relish.
2. Heat up a grill or a pan over medium-low heat.
3. Brush one side of each piece of bread (the buttered side will be the outside of the sandwich).
4. Take one slice of bread and on the non-buttered side, add toppings in this order: cheese, tuna mixture, sliced tomatoes, cheese and then top with the second slice of bread (buttered side on the outside).
5. Place on grill or in pan and cook until cheese is melted and the bread is golden-brown.
6. Serve warm.

Recipe: Brown Rice with Garlic and Rosemary

Here's a simple way to dress up brown rice. It's slow cooked with garlic and fresh rosemary in homemade chicken broth, topped with delicious Amish butter—not super fancy, just simple and delicious. This dish is a nice side to a large salad topped with fresh vegetables and an olive oil dressing.

Shopping List:
• 2 Cups brown rice (if you are sensitive to gluten, use gluten-free rice)
• 4 Cups homemade chicken broth
• 3 Garlic cloves, minced
• Fresh rosemary, about 2 sprigs, chopped
• 3 Tablespoons butter
• Chicken breast, cut into pieces
• Salt and pepper to taste

Directions:
1. Put the brown rice, chicken broth, and garlic in a large pot. Turn on the stove to medium-low heat. Cover.
2. In about an hour, the rice should be cooked, but check on it a couple times throughout the cooking process.
3. When the rice is done, add the fresh rosemary, pieces of chicken, butter, salt and pepper. Stir and gently warm on the stove. When the chicken is warmed through, remove from the stove and serve.

Boiling rice (or beans) turns the food into pure carbs and loses the protein. Rice and beans should always be soaked prior to cooking, or at least slow cooked for good nutrition.

Recipe: Fresh, Sweet & Spicy Peach Salsa

Pile this fresh, sweet salsa on organic corn tortilla chips or on top of grilled chicken or fish. It's healthy, delicious, and a great way to enjoy ripe, summer peaches.

Shopping List:
• 2 Ripe peaches, chopped (look for peaches that are a little soft to the touch, but not mushy)
• 3 Tablespoons red pepper, chopped
• 2 Tablespoons green onions, chopped
• Juice of one small lime (can use a small lemon if you don't have limes)
• 1/2 Tablespoon fresh mint, torn into small pieces
• 1 Teaspoon (or more, to taste) jalapeno pepper, minced
• 1/2-1 clove garlic, minced

Directions:
• Combine all the ingredients in a bowl, gently stir, and serve. (If you are not serving right away, cover with plastic wrap or foil and refrigerate)

{PS} Our Open House is this Saturday—we have a lot of great things planned, so come out, say hello, and learn more about we (Covenant Natural Health Care) do to help people get healthy and stay healthy!

Recipe: Coconut Milk Ice Cream

Who doesn't love a frozen treat in the heat of the summer? You can make a low-natural-sugar ice cream that contains no dairy by using coconut milk and coconut sugar. The best part is that it can be made without an ice cream maker if you don't have the luxury of having one.

This is a great recipe to let your kids (or grand-kids) help make and one you can feel great about serving your kids or guests. It's refreshing, healthy, and delicious!

Shopping List:
• 1 Can light coconut milk
• 1 Can regular coconut milk
• 1/2 Cup coconut sugar (Also called coconut crystals. I bought mine at Whole Foods Market, but it can also be bought at Healthy Alternatives in Florence, KY)
• 1 Teaspoon vanilla extract (learn how to make your own vanilla extract)
• 1 Tablespoon coconut flakes
• Pinch of salt
• Cinnamon, to taste

 

Directions:
1. Combine all the ingredients in a medium-size saucepan and turn your stove top on really low heat, gently working your way up to medium-low heat.
2. Stirring often, you want to heat the contents until all the coconut sugar is dissolved and mixture is slightly thickened and creamy.
3. Remove from heat and pour into a metal bowl.
4. Refrigerate until contents are thoroughly cooled (at least 1 hour).
5. Now, you have two options for continuing. If you have an ice cream maker—lucky you!—pour mixture into maker and follow manufacturer's instructions. If you don't have an ice cream maker, like me, you can still make ice cream following the continued directions below.
6. Cover with a lid or foil and place in the freezer. Now, you will have to beat it with a mixer (or stir by hand) every 30-40 minutes. I know, a little more labor and babysitting than with the ice cream maker, but it's worth it! And, hey, this is how they used to do it before ice cream makers, LOL.
7. You will have to continue to stir every 30-45 minutes about 4 times. The more it's beaten the softer it will be (and the more ice crystals you will work out). Then let it continue to freeze. Be patient because this could take up to eight hours or more. Ice cream made this way tends to be a little harder than with a machine, but as long as you set it out for a bit before serving, it will still be delicious.
8. Scoop into a bowl, top with fresh fruit or nuts and enjoy!

Modify this recipe to make an ice cream flavor of your choice (add mix-ins only after 2-3 hours of freezing):
• Mint chocolate chip: Add dark chocolate pieces and fresh mint leaves
• Vanilla bean: Scrape the beans out of a vanilla pod for a real, delicious vanilla flavor
• Strawberry: Add fresh strawberries
• Butter pecan: Add about a tablespoon of Amish butter and 1/3 cup pecans
• Chocolate: Add carob powder (for no caffeine) or cocoa powder
• Chocolate covered cherry: Add chopped, fresh cherries and dark chocolate pieces

Recipe: Bean + Wild Rice Corn Tortillas

Mexican fare can be fresh, organic, and not greasy when made in your kitchen. You choose the ingredients, the spices, and how you cook it—it doesn't get any healthier than that!

Shopping List:
• Olive oil (cold pressed is best!)
• Organic corn tortillas
• Block of cheese or shredded cheese (I love raw cheese, in block form, from Trader Joe's)
• Black beans or pinto beans(dry, soaked and slow cooked for maximum nutrition)
• Wild rice (can also use brown rice)
• Frozen, organic corn, thawed
• Fresh cilantro (or parsley)
• 1/2 Onion, thinly sliced
• 1 avocado
• Organic sour cream
• Fresh salsa
• Season with salt and pepper
• Optional: chicken or shredded beef, sliced mushrooms

Directions:
1. Warm a non-stick or cast-iron (best option) pan or a panini maker/counter-top grill to medium heat. Using a pastry brush, lightly coat it with olive oil.
2. While the pan is warming up, put the tortillas together:
• Combine equal amounts (enough to cover the number of tortillas you are making) or corn, beans, and rice in a bowl.
• Lay 1 tortilla on the counter and top with shredded cheese.
• Add the corn, bean, and rice mixture. Season with salt, pepper, and cilantro or parsley.
• Top with 3-4 slices of onion.
3. Carefully move the tortilla (or tortillas if you have room to cook more than one at a time) to the heated pan.
4. Top with shredded cheese and another tortilla.
5. Cook until cheese is melted and the tortilla is lightly browned. If you are not using a 2-sided grill/panini maker, you may want to carefully flip once during cooking—not sure I'd be that brave, lol).
6. Use a large spatula to carefully remove from the pan making sure that the toppings do not fall out (I use 2 spatulas on both sides of the tortilla to prevent it from spilling out of breaking).
7. Serve tortillas with avocado, sour cream, and fresh salsa.

Try making breakfast tortillas with farm-fresh scrambled eggs, avocado, turkey bacon and fresh salsa.