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Breakfast is always a meal I struggle with! Cereal and hard boiled eggs are my stand-bys but overnight oats have been changing my life lately! 


These are perfect for summer (no heat used) and you can prepare large batches and store in your fridge for the week. And they are also a great snack. 



Ingredients
  • 1/4 c old-fashioned oats (not quick-cooking)
  • 1 Tbsp chia seed
  • 1/2 c milk of choice (almond, hemp, soy, vanilla, plain, etc)
  • 1 - 2 tsp, pure maple syrup, honey or agave
  • Toppings! I love to put a dollop of jam and some slivered almonds but here are a few more suggestions: banana, mango, kiwi, fresh berries, walnuts, pistachios, almonds, dry cherries, cranberries or raisins, toasted coconut, peanut butter.
  •  

Instructions
  1. For each chia oat bowl, stir together the oats, chia milk and sweetener. Refrigerate overnight (let the chia do its magic).
  2. In the morning, add your favorite toppings


NOTE: I like to make 5 - 6 separate jars on Sunday night to have for the week. Mason jars work great and they're lidded so you can grab and go in the morning!

Today's recipe submitted by the fabulous Doula Sara Sandstrom. Sara can be reached at sara@wisebirthchoices.com

 
 
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I started writing meal plans when I got my first apartment, but I wasn’t consistent with it and I often chose recipes that took too many steps or had too many exotic ingredients.

When I was first married, meal planning went to the next level because now I was cooking a Thanksgiving style spread every week for Shabbat AND I had to make sure there was a hot meal on the table each night.

Now that I have children, all of the perfectly tweaked, multi-step recipes are useless to me. I need to feed my family, and I need to feed them fast. Meal prep looks very different now. Here are my secrets.

1.     Raid the pantry and freezer – See what you already have. Lentils, some frozen chicken breast or some taco shells can be your inspiration.

2.     Check the fliers if you have time – Choose fruits and veggies that are in season and on sale. This is good for your budget too!

3.     Gather recipes – You don’t need a formal recipe for each night of the week, just if you’re trying something new for the first time and need precise measurements.

4.     Choose one or two nights for leftovers – In our house it’s Thursday (aka “fend for yourself night” because I have to cook for Shabbat that night). Sometimes we also do leftover Sunday if I know that one or two of the dishes are big batches.

5.     Double or triple up! – many recipes can be doubled or tripled and either frozen before cooking or after. Then in the future when you’re strapped for time, you can thaw, heat and eat (more on freezer meals and what works another time). This week it’s Corn Chowder that I cooked a couple weeks ago!

6.     Embrace your slow cooker – It’s the obligatory wedding registry item, and many of my clients tell me that they don’t really use it when I ask “where’s your crock pot” at our first post-partum shift together. You need to put that bad boy to work at least twice a week.

So there you have it. That’s how I meal plan for the week. Follow us on Instagram the rest of the week @njdoulas to see how it all comes together in the kitchen

Today’s post is submitted by the fabulous WBC Doula Tzipi Sutin. Tzipi can be reached at tzipi@wisebirthchoices.com


 
 
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One Dish Baked Wild Cod in Puttanesca Blanc 
Today's recipe is from guest blogger Kyle Klim, DC, BS from Integrative Wellness Group

Simple ingredients with amazing flavor.  This easy fish recipe is a great break from the usual menu.  A great way to add Omega 3's and other mood-improving nutrients.

Ingredients:
  • Two to three 8 ounce filets of wild cod
  • ¼ onion, roughly chopped
  • 3 garlic cloves, roughly chopped
  • 8 ounces pitted Kalamata olives
  • 3 ounces organic jarred capers 
  • 10 organic cherry tomatoes
  • 2 cups vegetable broth
  • ½ cup white wine (optional)
  • 1 Tblsp Kerrygold butter
  • 3 Tblsp chopped parsley
  • Salt and pepper to taste

Equipment:
1 large terra cotta pot or glass pyrex casserole dish

Directions:
Preheat oven to 375 degrees F. While oven is preheating, roughly chop onion and garlic, then add to dish with butter. Place in oven to begin to cook. Allow to cook for about five minutes. While that is happening, season cod filets with salt and pepper. Remove dish from oven, then place cod on top of onion and garlic mixture. Pour in broth, wine if desired, olives, tomatoes, and capers. Cook for another 15 minutes, or until filets are firm to the touch. Finish with butter and parsley and serve! If you would like some greens as a side dish, you can easily add them to the dish while cooking, and they will wilt into the sauce. Spinach would work great for that.

Visit Integrative Wellness Group online
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.

 
 
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Pasta Fagioli
This recipe can be stored in the refrigerator for 3-4 days.  When reheating be sure to add water because pasta absorbs it during storing.  If you would like to prep the recipe and freeze you can eliminate the pasta and add it when reheating.


Prep time:  approximately 15 minutes
total cook time:  approximately 30 minutes
Serves 4 to 6

Ingredients
1 medium onion - diced
2 cloves garlic – crushed and diced
olive oil
6 cups broth (chicken or vegetable)
1 can crushed tomato
1 tsp Italian seasoning
½ pound of ditalini pasta
2 cans cannellini bean (white kidney beans)
1-2 cups chopped fresh spinach
Salt and pepper to taste

Directions

(if using gluten free pasta, precook pasta as per directions. Prepare recipe below and add pasta as your final step.  If you add pasta prior, it will change the consistency of the broth and pasta can easily become overcooked)

1. In a large pot, add oil.  Saute onion until translucent then add garlic and saute for approximately 2-3 minutes.
2. Add can of crushed tomato, seasoning, broth and pasta.  Bring to a boil then reduce heat to medium.
3. When pasta is al-dente, add beans and spinach.  Salt and pepper to taste.

Todays recipe is submitted by the fabulous WBC Doula Anna Gourlay-Irons. Anna can be reached at anna@wisebirthchoices.com


 
 
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The first day of spring gave us our last burst of winter, here in NJ.  Today's recipe is a great way to warm up during these last few freezing nights!  This recipe is a copycat of the famous Skyline Chili restaurant recipe.

I can't usually wait til the next day to eat it-- it's sooo yummy! Can be served with gluten free pasta, or over rice, and without cheese depending on your dietary restrictions.

Prep Time: 15-20 minutes
Cook Time: 4 hours
Ingredients:
  • 1 quart cold water
  • 2 lbs ground beef
  • 2 cups crushed tomato ( or 1-15oz can)
  • 2 yellow onions, diced
  • 4 garlic cloves, minced
  • 1 tbsp Worcestershire sauce
  • 1 tbsp unsweetened cocoa
  • 1/4 cup chili powder
  • 1 tsp cayenne
  • 1 tsp ground cumin
  • 1 tbsp unsweetened cocoa
  • 2 tbsp cider vinegar
  • 1 whole bay leaf
  • 1/4 tsp ground cloves
  • 1 tsp cinnamon
  • 1 1/2 tsp salt

Preparation:

  1. Add beef and water to a 4-quart pot. Bring to a simmer while stirring until the ground beef is in very small pieces. Simmer for 30 minutes 
  2. Add all the remaining ingredients.
  3. Continue to simmer on low, uncovered, for 3 hours. Add water as needed if the chili becomes to thick.
  4. Refrigerate the chili overnight, and the next day remove the layer of fat from top before reheating and serving. 

Today's recipe was submitted by the fabulous WBC doula Cornelia Mazzan, she can be reached at cornelia@wisebirthchoices.com


 
 
This week on Bold and the Beautiful the Forresters and Spencers talk homebirth, midwives & doulas.
 
 
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Today's recipe is from guest blogger Kyle Klim, DC, BS from Integrative Wellness Group

Soba Noodles with Ginger Almond Butter Sauce
Even though this recipe appears to have a lot of ingredients, you really just dump them all together. It is quick, and not a tough dish. The great thing about it is that it can be kept vegan and gluten free, or you can add any type of meat that you would like. It pairs well with almost anything. These noodles can be enjoyed hot, but are also great when chilled. 

(4 portions)
Ingredients:
2 packages of “King Soba” noodles (8.8oz each)
2 Tbsp coconut oil
½ an onion, finely diced or grated
2 teaspoons fresh grated ginger
3 garlic cloves, finely chopped
1 ½ cups veggie broth
1 orange for fresh squeezed juice
½ to ¾ cup almond butter
1 Tbsp Braggs coconut aminos
1 Tbsp sesame oil
Salt and pepper to taste
½ tsp Sriracha sauce (optional)
Sesame seeds or crushed almonds for garnish (optional)
1 Tbsp olive oil to put in boiling water to avoid sticky noodles
2 Tbsp olive oil to drizzle over noodles to avoid stickiness after draining

Equipment:
1 deep pot to boil Soba noodles
1 strainer or colander
1 large mixing bowl
1 saute pan or wok to make sauce
Tongs

Directions:
While water for soba noodles is heating up, heat the saute pan or wok over medium high heat and melt coconut oil. Add onion, ginger, and garlic to coconut oil and saute for 3 minutes. Add broth, orange juice, and almond butter. Stir until almond butter is incorporated, and allow sauce to simmer. Add aminos, sesame oil, and Sriracha if you want a little spice. Once noodle water is boiling, add noodles and cook to your desired tenderness. Strain noodles, add olive oil, and use tongs to separate noodles from sticking or clumping together. Add noodles to simmering sauce, stir, then enjoy. Add sesame seeds or crushed almonds if desired.

NOTE: Make sure you check the ingredients on your soba noodles to make sure they are gluten free. Buckwheat flour is naturally gluten free, but some brands will add wheat flour, which defeats the purpose of eating a soba noodle. 
Visit Integrat
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.

 
 
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Today's recipe is vegetarian and gluten-free.  Prep time approx 10 minutes.  Cook Time approximately 30 minutes.    This is a great lunch option, too.  Make a large batch and eat throughout the week.


Ingredients
1 tablespoon of vegetable oil
2 white onions
3 cloves or 1 tablespoon of minced garlic
½ cup red lentils*
2 cups of water or broth**
1 – 10 oz package frozen spinach or 10 oz fresh (one bag)
1 teaspoon salt
1 teaspoon ground cumin
________
4 cups water (approximate) Depending on brand of rice 
2 cups basmati rice

Directions *If you choose to use larger lentils it will increase the amount of cooking time.
**If you choose to use a broth, vegetable or chicken is suggested.

1. Saute Onion in a deep skillet over a medium heat until onions become translucent.  
   Add garlic and saute for another minute.
2. Add lentils and water/broth and bring to a boil then reduce to low and cover for
   approximately 20 minutes until lentils reach desired tenderness.  
   (It may be necessary to add more fluid while cooking.)
3. Begin to cook rice.
4. If using frozen spinach:  While lentils are simmering, cook frozen spinach in
   microwave.
5. Once lentils are desired tenderness, add spinach, salt and cumin.  
6.  Add additional toppings/seasonings to taste.

Today's recipe is contributed by the Fabulous WBC doula Anna Gourlay-Irons.  Anna can be emailed at anna@wisebirthchoices.com


 
 
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Today's recipe follows the Paleo Diet defined as a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.

This is a great option for those who are altering their diet to be Gluten-Free.  Step out of the routine and try some new flavors!


Ingredients
  • 2.5 – 3 lbs boneless skinless chicken thighs
  • 2 cloves garlic, minced
  • 1 tsp chopped fresh thyme (or ½ tsp dried)
  • 1 tsp chopped fresh oregano (or ½ tsp dried)
  • 1 tsp sea salt
  • Freshly ground black pepper to taste
  • 1 lemon, remove skin & thinly slice lemon
  • ½ cup white wine (or vinegar)
  • 1 cup chicken broth
  • ½ cup pitted, dried prunes, coarsely chopped
  • ½ cup pitted, green olives, coarsely chopped
  • 2 TBSP capers

   Directions
  1. Place the chicken thighs in the slow cooker.
  2. Sprinkle the garlic, thyme, oregano, sea salt, and pepper over the chicken.
  3. Place the lemon slices on and around the chicken.
  4. All the white wine, chicken broth, prunes, olives, and capers.
  5. Cook the chicken on low for 5-6 hours or on high for 3-4 hours.
  6. Serve the chicken with a spoonful of the juices and lots of the prunes, olives, and capers.


Today's recipe was submitted by the fabulous WBC doula Cornelia Mazzan.  She can be reached at cornelia@wisebirthchoices.com

 
 
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Today is a perfect example of why a mom has to have a really fast, go-to meal.  We just got the call that one of our clients is in labor and we have to get out the door.  Now!

This is a great meal for families with little ones who don't like red sauce.  There is one kid in every family who just won't eat sauce, lol!   

It comes to us from the Real Simple Website.  Lots of options for substitution in this one. Pick a different pasta, pick a different vegetable, pick a different cheese.  Live it up!

Ingredients
  1. 1 pound cheese ravioli (or pasta of choice)
  2. 2 tablespoons olive oil
  3. 3 small zucchini, sliced into thin half-moons (or vegetable of choice)
  4. kosher salt and pepper
  5. 2 cloves garlic, thinly sliced
  6. 1/2 cup grated Parmesan (2 ounces)

Directions
  1. Cook the pasta according to the package directions. Drain and return to the pot.
  2. Heat the oil in a large skillet over medium heat.
  3. Add the vegetable, ½ teaspoon salt, and ¼ teaspoon pepper and cook until just tender, 4 to 5 minutes.
  4. Add the garlic and cook for 2 minutes.
  5. Add the vegetable mixture and ¼ cup of the Parmesan to the ravioli and toss gently to combine.
  6. Serve with the remaining ¼ cup of Parmesan.

That's it!  Off to meet our newest client:)

This recipe was submitted by the fabulous WBC Doula Renee Hennings.  She can be reached at renee@wisebirthcoices.com.  Original Recipe can be found at this link:  http://www.realsimple.com/food-recipes/browse-all-recipes/ravioli-sauteed-zuchinni