Sunday, January 18, 2015

Power Clam Chowder

This homemade "Power Clam Chowder" is all around good for you, tasty and healthier than other chowders around. It's detox-friendly, iron-rich, nutrient-dense, dairy-free, gluten-free, easy-to-make and budget-friendly. Creamy without the dairy cream. Iron-rich from the beans and clams (check out the links for nutrition profile), more power than beef!

Click here to get to the recipe.

Why is this easy to make? Mostly, it's opening cans and chopping. If you don't have all the fresh herbs, you can use dry herbs or what is available in your kitchen. Parsley is the dominant herb flavor in my clam chowder, but you can make it your favorite green herb. You can't really screw up the flavors because you can always add more broth or water if you made it too salty, or add more veggies if you prefer. You can make a big batch and freeze a few portions. And a bonus, you can get all the ingredients in one trip to any grocery store that carries organic veggies and cans of beans and clams.

Budget tip #1: Beans and clams are the most budget-friendly way to get significant iron. Read the labels on the cans. Pureed canned beans are easier for my sensitive stomach, and saves time from the soaking I need to do for dried beans and lentils.

Budget tip #2: I usually find at least one Asian produce stand at a farmers market that sells sweet potatos, carrots and other veggies for either $1 or $2 per bunch. The fresher the produce, the easier it is to keep in your fridge and have more nutrients than produce that is older and less vibrant. Another reason to make time to go to your regular farmer's market, or if you don't have time to do that, you can order a fresh produce box from your local farmers CSA.

Vitamin tip: If you're not a fan of seafood, which is full of minerals, that's ok, just put in a different protein or add more white beans. Just make sure you can get your selenium and other important minerals through nuts and a good multi-mineral supplement so you can support a healthy thyroid with these mineral antioxidants (nutrients not found in your multivitamin).

Please share your comments on this recipe on our facebook page, or ask me to make one of your favorite foods more healthy -- I'm happy to take on your Iron Chef challenge!

Monday, January 5, 2015

Best Seafood to Eat?

What seafood is safe to eat? What is more healthy for you?

If you didn't already download this list on your phone for your shopping convenience, here is Monterey Bay Aquarium's Seafood Watch List for those who live in California, or go to the main page to find your state's Seafood Watch Guide.  What is tough for those of us who try to eat healthy, is how to make it practical and easy to focus on the best choices (see list for California reprinted below).

In order to succeed in eating healthy, use this strategy -- prepare and stock up in your pantry and freezer. "No one plans to fail, we just fail to plan!" Seafood is a terrific choice for eating more healthy fats (heart healthy!) and getting lean proteins to support healthy weight or your weight loss goals.

You can get things like Arctic Char, Scallops, Tilapia, Alaskan Wild Salmon in the freezer section for budget-friendly shopping and store it in your home freezer. Small fish rich in Omega-3 healthy fats like Sardines and Herring can be found in the canned or jarred food section so you can have it ready in your pantry, for easily less than $2-3 per serving. Clams, Mussels, and Oysters have terrific levels of minerals, especially for women who need iron-rich foods -- there is a great easy way to make your own healthy seafood chowder at home. Whenever you make soups, chowders or chili, these are great foods to make in a bigger batch and save in your freezer for eating at another time. Gotta have strategies to save you time, money and keep your healthy eating at your best! If you're a vegetarian and want to balance your nutrition with vegetarian sources of minerals and Omega-3 healthy fats, there are other strategeis! Anyone you know who wants to improve your nutrition, please email me and we can set up your complimentary phone-consult--you can be anywhere with a phone and we'll get you started!

List of "Best Choices" seafood for California
  • Arctic Char (farmed)
  • Bass: Striped (US hook & line, farmed)
  • Catfish (US)
  • Clams, Mussels & Oysters
  • Cod: Pacific (US hook & line)
  • Halibut: California (US hook & line)
  • Lobster: Spiny (Mexico)
  • Prawns: Spot (AK)
  • Rockfish (US)
  • Sablefish/Black Cod (AK & Canada wild)
  • Salmon (AK)
  • Sanddab (CA, OR & WA)
  • Sardines: Pacific (Canada & US)
  • Scallops (farmed)
  • Seaweed (farmed)
  • Shrimp (AK wild, US farmed)
  • Sole (CA, OR & WA)
  • Tilapia (Ecuador & US)
  • Trout: Rainbow (US farmed)
  • Tuna: Albacore/White canned
  • (Canada & US troll, pole)
  • Tuna: Skipjack/Light canned
  • (FAD free, US troll, pole)
  • Tuna: Yellowfin (US troll, pole)