Picture
Today's recipe was submitted by the amazing Chiropractor, Dr Kyle Klim of Integrative Wellness Group in Belmar, NJ. We hear some rumors about a pregnancy cookbook.....We will post once we confirm;)

Ingredients:

4 to 6 chicken thighs or breasts, depending on how many servings you need
2 heads of broccoli, chopped
2 tablespoons olive oil 
1 tablespoon coconut oil
1 tablespoon fresh chopped parsley or dried Italian seasoning
2 cap fulls of Braggs apple cider vinegar
salt and pepper to taste

Equipment:

2 baking sheets

Directions:

Preheat oven to 375 degrees F. On one baking sheet, place coconut oil and broccoli. Season with salt, pepper, and apple cider vinegar. On the other sheet, place the chicken, and season with olive oil, herbs, salt and pepper. Bake broccoli for 15 minutes, until tender. Bake chicken for 20 to 30 minutes, depending on the size of each piece. When finished, plate them up and enjoy!

You can easily substitute lots of different veggies for this recipe such as asparagus, sprouts, zucchini, or anything your family enjoys. 


Dr.Kyle Klim, DC, BS
Doctor of Chiropractic specializing in Pregnancy, Pediatrics, Gymnasts, Webster Technique Certified, International Chiropractic Pediatric Association Member 

Dr. Kyle grew up in rural northeastern Pennsylvania and has been under Chiropractic care his entire life. Dr. Kyle decided as a teenager that he wanted to become a Chiropractor in order to help people achieve the level of total wellness he had been experiencing as a result of being under consistent care. With Dr. Kyle's experience as a competitive gymnast, college cheerleader, and tumbling coach, he understands the needs of the athlete in competition, balance, strength, flexibility, recovery, and performance. Dr. Kyle is also a member of the a international Chiropractic Pediatric Association (ICPA) and focuses on keeping the body balanced and aligned during the pregnancy for the best possible outcome during labor and delivery. He is also Webster Technique certified which is a specific Chiropractic analysis, soft tissue release, and adjustment to properly align the pelvis to allow for the best bio mechanical and neurological function giving the growing baby the best amount of room and positioning for the birthing process. Dr. Kyle is dedicated to taking care of the family as a whole in order for everyone to be their best every day.

You can reach Dr Kyle Klim at (732) 359-8263 or visit the office located at 
800 Main Street #109 Belmar, NJ 07719

 
 
Picture
My family loves this recipe because it feels like a special treat. I love this recipe because it tastes like tacos without all of work and has a good amount of protein.

You could substitute or add meat to the beans. Personalize this to suit your family.  

This would be great for #familygamenight ! It will become a quick favorite!







Ingredients
3 cans cooked black beans
One packet of taco seasoning or 3 T. Homemade taco seasoning
6 oz shredded cheddar cheese
2 avocados cubed
1 jar of salsa
8 oz sour cream
Chopped green onions (optional)
One bag of tortilla chips

Directions
1. Preheat oven to 350
2. Warm up beans on stove top and season with taco mix
3. Spread beans into the bottom on a 9 x 11 pan
4. Top with shredded cheese and warm in oven until cheese is melted
5. Top with cubed avocados, a jar of salsa, sour cream and chopped chives.
6. Serve immediately with tortilla chips


Today's recipe was submitted by the fabulous WBC Doula Tzipi Sutin.  Tzipi can be reached at tzipi@wisebirthchoices.com

 
 
Picture
Bone Broth

We have received a few requests for a Bone Broth Recipe as we head into the winter season.  This is a more labor intensive recipe, as you need to skim the broth over the course of cooking.  This is a great recipe to prepare before your little one makes their debut! You can add it to your freezer meal stash.


It's also a great energy boost during labor, when your appetite is low.

Broths and stocks have been used in Europe and Asia for centuries and they are essential in gourmet kitchens. I often have a cup of warm broth as a snack, and it is great to keep in the freezer for those "under-the-weather" days.  You can use broth as a substitute for water when cooking rice or quinoa, or use it to make a quick homemade gravy

Additionally, the soaking of the bones in an acidic water draws out the calcium, magnesium, phosphorus and other trace minerals, making them more readily absorbed by our body. It is more budget-friendly than buying glucosamine-chondroitin and mineral supplements at your local Vitamin store. 



Prep: 5-15 minutes 
(See Cook times below)


Ingredients
  • 2 pounds (or more) of bones from a healthy source
  • 2 tablespoons Apple Cider Vinegar
  • Water

Optional additions***
  • 2 chicken feet for extra gelatin
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 1 bunch parsley
  • 2 cloves of garlic for last 30 minutes of cook time
  • Salt/Pepper/Herbs for flavor

You will need a large stock pot (or crock pot) to cook the broth and a strainer to remove the pieces when it is done.

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.

The first step in preparing is to gather high quality bones. Many butchers will sell bones; mine saves me “chicken backs” which is just the frame after he has removed the breasts, wings, and drumsticks. 

***I also keep a large zip lock bag in my freezer and put all the bones in it when I roast a chicken at home. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water, this is only if you can find them and can tolerate them in the pot (optional!). 

***You can also add some organic vegetables for flavor. These are optional but will add extra flavor and nutrition. Again, I have a large zip lock in my freezer where I save all my onion ends, onion skins, carrot tops, leafy parts of the celery, and any bits that would get tossed otherwise.  1 onion, 2 carrots, and 2 celery stalks can be used if you do not have a scrap bag in your freezer.

Instructions
Place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water to cover the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. This can also be done in a crock pot.

***Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until for the following cooking times: 

Beef broth/stock: 48 hours
Chicken or poultry broth/stock: 24-36 hours
Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the foam that floats to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. 

***During the last 30 minutes, add the garlic and parsley, if using.

Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.  


For more info on making broths, or the health benefits visit The Nourished Kitchen or 
Traditional Cooking School.

Todays recipe was submitted by the Fabulous WBC Doula Shea Coffey.  Shea can be reached at shannon@wisebirthchoices.com

 
 
Picture
This soup is a favorite with my family & our postpartum doula clients. This soup is perfect for the cooler nights and for an easy comfort food meal.  And we all know we need chicken soup since cold & flu season is upon us!  

To save time, just use pre-cut veggies, boxed broth and rotisserie chicken.  (Most grocery stores will have all three veggies diced and packaged together as mirepoix) 

You can also choose to take your time making homemade broth, poached chicken, and find all of the chopping and peeling therapeutic.   If you have the time, it is worth it for that old-fashioned homemade flavor!

Ingredients

3 cloves garlic minced
1 large onion diced
3-4 stalks of celery chopped
3-4 carrots peeled (if you desire) and sliced
  (or all 3 already diced in 1 package Mirepoix)
Shredded or cubed Cooked Chicken (I like to pick apart a rotisserie chicken, but you can also poach your choice of chicken parts and then shred or cube)
4-6 cups of chicken stock
Kale (I use bagged kale, just be sure to pick out the thick ribs and stems)
1/2 bag Egg noodles (whatever width you prefer)
Salt, pepper

Directions
Sauté the garlic, onions, carrots & celery in oil of choice until soft. Season with salt and pepper.
Pour in broth & chicken pieces.  Bring to a simmer.  

Add noodles.  

Once noodles are soft, add the kale to the soup. The kale will wilt pretty quickly so add as much as you'd like in batches.

Cook for 5-10 minutes or until desired Kale wilt:)  

Season with salt and pepper, as desired. Serve and top with Parmesan cheese if desired.

I like to make a large pot of this and make individual serving sized portions in sandwich sized freezer bags. Just pour, seal and freeze.  If you do plan on freezing a portion, cook noodles separately.  Otherwise they may get too mushy from freezing.

Contributed by the Fabulous Doula Sara Sandstrom.  Sara can be contacted at sara@wisebirthchoices.com


 
 
Picture
Today's recipe is Paleo-Friendly and prep is 5 minutes! Cooking time is around 30 min.  Serve with a green veggie and / or Cauliflower Rice for a quick complete meal.


Ingredients:
1 package chicken thighs, 6-8 pieces
Curry powder
Coconut oil
salt & pepper to taste
1 can of coconut milk for optional sauce



Prep Time: 5 minutes
Rinse and drain chicken thighs
Preheat oven to 350 degrees
Heat large skillet 
Add 2Tbsp coconut oil
Dust flat side of chicken generously with the Curry powder
Season with salt & pepper
Place chicken in hot pan, flat side down, for 8-10 minutes or until browned on that side.
While they are cooking, dust the other side with the spice powder, salt & pepper.
When done, flip and brown on the other side.
Once browned on both sides, place skillet into preheated oven for 10-12 minutes or until chicken is cooked through.

Sauce:
If you’re feeling adventurous, you can remove the chicken from the pan onto a plate. Put the pan back on the stove on low heat, add a can of coconut milk and stir to create a delicious sauce. Simmer for 5-10 minutes, stirring often while scraping the bottom of the pan.

Serve with a green veggie and / or Cauliflower Rice for a complete meal.

Serves 4

Contributed by the Fabulous Doula Cornelia Mazzan.  Cornelia can be contacted at cornelia@wisebirthchoices.com



 
 
15_min_chicken15 Minute Chicken
This recipe comes from an expectant dad named Aaron.  

"This is a great recipe for a quick and easy entree. My wife, who was 8 1/2 months pregnant, had chicken thawing and asked me to cook since she was exhausted. She didn't have any plans so I just threw some things together and came up with this recipe. I'm sure it could be improved upon, but in a pinch it was easy and delicious."

We love "Easy and Delicious" in a pinch!!  Toss in a bag of 90 sec rice and some steam-in-bag broccoli and you have a meal in 20 minutes. Make a bigger batch, and freeze the extra for a future microwave meal.


Ingredients:
  • 1 1/2 pounds skinless, boneless chicken tenders (or boneless, skinless breasts and cut into 1/2" thick strips)
  • 1 tablespoon butter
  • 2/3 cup barbecue sauce
  • 1 tablespoon Worcestershire sauce
  • 2/3 teaspoon garlic powder

Directions
  1. Melt butter in a saucepan over medium heat. Stir barbecue sauce, Worcestershire sauce and garlic powder. 
  2. Add chicken to the pan and stir into the sauce mixture to coat.
  3. Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.
  4. Plate the rice and broccoli, cover with the chicken and sauce.  Enjoy!!

Sourced by the Fabulous Doula Renee Hennings (who admits, she doesn't cook, so if she can do it, you can do it!)  Original post can be found at http://allrecipes.com/recipe/228774/emergency-chicken/