TOPKH: Health & Beauty

Having a happy gut can go a long way to feeling better and managing chronic health issues. Chronic inflammation often goes hand-in-hand with chronic diseases, causing pain and a host of other symptoms throughout your body.

Thankfully, we can support our body’s ability to feel better by fueling up with whole foods that are dense with nutrients that the body can use to reduce inflammation.

These seven delicious recipes are anti-inflammatory and tasty, getting you one bite closer to a happy gut and healthy you.

Grilled chicken thighs with pineapple-mint salsa

To me, there’s nothing better than the crispy skin off of chicken thighs. This recipe takes them to the next level with a dose of tangy pineapple mint salsa.

Thighs are a relatively inexpensive cut of chicken, so this recipe is cost-effective, too. But the superstar ingredient is pineapple. It has an abundance of vitamin C, B vitamins, and minerals — and contains a special enzyme called bromelain, which helps support digestion.

Get the recipe!

Grass-fed beef and veggie burgers

Why grass-fed beef? Cows are ruminants and meant to eat mostly grasses. Yet, our modern agricultural system has turned to cheaper ways of feeding cows like wheat, corn, soy, and by-products, which also make the cows get bigger faster. When the cow eats foods it shouldn’t, it becomes unhealthy — just like us.

Properly fed cows equal healthy cows, and healthy cows equals healthy meat for us.

This colorful recipe beats a regular old burger because it’s also filled with veggies loaded with fiber and antioxidant power.

Get the recipe!

Broccoli cauliflower soup

This tastes like an indulgent cream-based soup, but instead uses dairy-free coconut milk. The recipe fits the criteria for many healing diets like paleo and AIP (autoimmune protocol).

Broccoli and cauliflower are both part of the brassica family, a nutrient powerhouse. Also called “cruciferous vegetables,” these goodies are especially high in carotenoids, which are the precursor to making vitamin A and are touted for their many health benefits.

Another star of this dish is bone broth. Bone broth is incredibly soothing to our gastrointestinal system. It’s a dense source of amino acids, minerals, collagen, and other substances that help to repair the gut lining. Try making it at home for the most cost-effective and delicious broth.

This soup gets bonus points because it’s freezable, which is perfect for fatigue-filled days.

Get the recipe!

Crispy drumsticks with balsamic fig sauce

How do you dress up drumsticks to give them a gourmet edge? Figs!

In most places, fresh figs are seasonal, so get ‘em while you can. Figs are a source of potassium among other minerals, and fiber, which supports regular digestion. And they’re so tasty — whether they’re sliced up in salads or used in a heartier dish like this one.

Get the recipe!

Basic broiled salmon

Scared of cooking fish? This recipe shows you how to make salmon in a simple, less intimidating way.

There are so many benefits to salmon. Most commonly talked about are its high amounts of omega-3 fats.

Omega-3s are anti-inflammatory and that alone makes salmon a perfect food for those living with chronic illness. This healthy source of protein is also rich in B vitamins and vitamin D.

Serve with your favorite sides and don’t forget the lemon wedges!

Get the recipe!

Spaghetti squash with avocado basil dressing

Spaghetti squash is a hidden gem among squashes. You can make it as a side dish or into a main meal because of its similarity to spaghetti.

I love this recipe because it incorporates diverse nutrient profiles, and the bright sauce adds a burst of creaminess from the avocado.

Ingredients:

For the main dish:

1 spaghetti squash
1 lb. cooked chicken breast
1 cup grape tomatoes, halved
1 bundle asparagus, steamed and chopped into 1-inch pieces
1 tsp. sea salt
1 tbsp. olive oil

For the sauce:

2 avocados
1/4 cup and 2 tbsp. extra virgin olive oil
1 cup fresh basil leaves
3/4 tsp. sea salt
1 clove garlic

Directions:

Preheat your oven to 375°F.
Slice the spaghetti squash in half (I do it the long way but both ways work) and scoop out the seeds. Drizzle with a little bit of olive oil and a pinch of sea salt. Place face down on a baking sheet.
Put into the preheated oven for 45-60 minutes or longer, until the skin is easily pierced and you can shred the insides.
While the spaghetti squash is cooking, steam and slice the asparagus, cut the chicken breast, and halve the grape tomatoes.
To make the sauce, add the avocado and 1/4 cup of olive oil into a food processor or blender. Blend, then add the basil leaves, sea salt, garlic, and more olive oil by the tablespoon as needed.
When the spaghetti squash is done, shred the insides and add to a large serving bowl. Add the ingredients you chopped, plus 1 tablespoon of olive oil and 1 teaspoon sea salt and toss.
Drizzle over the sauce before enjoying.

Pan-seared lemon turmeric chicken salad

Turmeric is a spice that’s been used medicinally for years, especially in Ayurvedic medicine. Curcumin is the substance in turmeric that provides a potent reduction in inflammation.

Adding turmeric to your food is a simple way to kick it up with an anti-inflammatory punch! Pair it with lemon, another anti-inflammatory food that’s packed with vitamin C (crucial for the immune system) and helps with many digestive ailments.

Serves: 4

Ingredients:

For the salad:

1 medium sweet potato
1 lb. chicken breast
1 tsp. sea salt
1 tsp. turmeric
zest of 1 lemon, plus a drizzle of lemon juice
1 tbsp. olive oil
1 cup strawberries
6 cups fresh spinach

For the dressing:

1/4 cup olive oil
juice of 1 lemon
1/4 tsp. sea salt
1/8 tsp. freshly cracked black pepper

Directions:

Use an already roasted sweet potato, or roast one medium sweet potato at 350°F for one hour, remove from the skin, and cut into rounds.
While the sweet potato is baking, set a large skillet on medium heat. Season the chicken on both sides with 1 teaspoon sea salt, turmeric, lemon zest, and lemon juice. Once the skillet is hot, add 1 tablespoon olive oil and add the chicken to the pan.
Flip the chicken after about 10 minutes, then cook for another 10 minutes. When finished, slice into strips.
Slice the strawberries.
Add the spinach to a large salad bowl. Place the sweet potato, chicken, and strawberries on top.
Now mix the dressing. In a small bowl, add 1/4 cup olive oil, lemon juice, 1/4 teaspoon sea salt, and black pepper. Mix well and drizzle over the salad before serving.

In the age of slow cookers and one-pan wonders, monochrome meals have automated how we enjoy our meals. While the ability to get dinner out in one washable dish is worthy consolation, we often forget that comfort is baked — not only into the food — but also into the design of a bowl.

From holding its warmth to feasting on the deliciousness laid inside, eating out of a bowl is like cracking open a globe and savoring all the spiced complexity this world has to offer.

And as Francis Lam wrote for the New York Times, a grain bowl isn’t about the recipe — it’s about the formula of grain, protein, vegetable, and dressing that creates a perfect, balanced bite.

It’s also about the formula of family

Partaking in a grain bowl is also much more than eating a meal: the simple setup reflects a more forgotten type of communion.

Besides a bowl for each person and an array of healthy food choices, there’s an exchange of getting to know who you’re eating with. Whether it’s just an average night with the kids or the roommates, each person gets to build a bowl truly composed of their personality.

You get to know their likes and dislikes, momentary quirks, and emotions of that day… and as they stick around the table for seconds, the more comfortable everyone becomes.

Grain bowls also have less prep and stress than a full-on meal because all the sides (and thus flavor combos) are laid out for people to choose on their own. From the dressing to the protein, flavor isn’t dependent on the skill of the chef.

In a rush? Use leftovers or have the vegetables ready meal-prep style. At a loss for ideas? The parts make up the whole — so don’t be afraid to mix and match!

You truly can’t go wrong (unless you burn the food).

But if you’re still new to the grain bowl world, we’ve picked our favorite eight food combos that’ll fiber-tastically satisfy everyone.

1. Scallops + avocados + hemp seeds + kale

If there was ever a date night-worthy grain bowl, this would be it. Topped with decadent seared scallops, roasted sweet potatoes and red peppers, hemp seeds, and creamy avocado, this power bowl is an excellent source of healthy fats, fiber, and B vitamins. Get the recipe!

2. Smoky tempeh + sprouts + carrots + beets + brown rice

The star of this ultra-savory rice bowl is, without a doubt, the smoky tempeh. Marinated in liquid smoke, hoisin sauce, and maple syrup, this delicious protein-packed tempeh ensures you won’t miss the meat. Brown rice is cooked with aromatics and topped with the tempeh, sprouts, plenty of veggies, and a perfectly soft-cooked egg. This colorful bowl will be ready and on the table in a little over an hour. Get the recipe!

3. Ground turkey + peppers + black beans + tortilla chips

Weelicious creates delicious, easy, kid-friendly dishes. This taco bowl is no exception. The grain in this bowl comes in the form of corn tortillas, which adds crunch, texture, and the fun-factor for kids (and adults). Layers of fresh lettuce, black beans, fresh vegetables, lean turkey, and cheese combine to make a taco bowl that’s packed with fiber and protein and ready in about 15 minutes. Get the recipe!

4. Smoked salmon + cucumber + avocado + brown rice

Craving sushi but don’t want to deal with the hassle of rolling it? Insert this salmon sushi Buddha bowl. This deconstructed bowl incorporates all of the fresh, umami flavors of sushi in half the time. Boasting brown rice, crunchy cucumber, creamy avocado, and smoked salmon, this bowl has 20 grams of protein and will be ready in just 15 minutes. Get the recipe!

5. Smoky chicken + grilled corn + kale coleslaw + white rice

Light the grill once for this BBQ bowl and you’ll have meal-prepped lunches all week. With 39 grams of protein and 10 grams of fiber, these chicken grain bowls are a healthier spin on finger-licking barbeque. Smoky chicken, grilled corn, and a crunchy kale coleslaw knock this grain bowl out of the park. Get the recipe!

6. Teriyaki chicken + grilled pineapple + zucchini + coconut rice

For a taste of summer anytime you’d like, this Hawaiian grain bowl has your back. Layered with coconut rice, grilled pineapple, and teriyaki-glazed chicken, this bowl covers all of the tropical bases to create a protein-packed bowl loaded with flavor. Don’t be intimidated by making your own teriyaki sauce — this version is easy and so worth it. Get the recipe!

7. Egg + avocado + kraut + buckwheat groats

Who said grain bowls are restricted to the second half of the day? Here, buckwheat is cooked in a bit of coconut oil and Himalayan pink salt to create a basis for a bowl that’s anything but your typical morning oatmeal. Top with jalapeño kraut, spinach, and a fried egg for a bowl that will power you through your whole day. Get the recipe!

8. Almonds + broccoli + edamame + quinoa

We all know how great quinoa is for you. But this bowl doesn’t stop there. Loaded with almonds, chia seeds, broccoli, and kale, this feel-good grain bowl incorporates tons of superfoods and doesn’t sacrifice any flavor. Swap the honey for agave in the dressing and this bowl is vegan, too. Get the recipe!

Don’t pre-build the bowls

Outside of meal-prepping your veggies and proteins, don’t pre-build the bowls before dinner starts. Instead, you’ll want to lay out empty bowls (or place the cooked grains in the bowl) and let each person grab their own portions.

You may have to guide younger kids to balance their pickings with a little more variety, but we’ve noticed that the presentation of choice encourages older ones to eat more balanced meals.

Plus, when the flavor lies in the dressing, it’s much easier to integrate (and hide) everything and anything.

TOPKH

Thursday, January 10, 2019

Top 10 Beautiful and Talented KPOP Girls

1. Nana

2. Tzuyu

3. Suzy

4. Yura

5. Yoona

6. Minah

7. Seohyun

8. Hyeri

9. Krystal

10. IU

7 Delicious, Anti-Inflammatory Recipes for a Happy Gut

Grilled chicken thighs with pineapple-mint salsa

Grass-fed beef and veggie burgers

Broccoli cauliflower soup

Crispy drumsticks with balsamic fig sauce

Basic broiled salmon

Spaghetti squash with avocado basil dressing

Ingredients:

Directions:

Pan-seared lemon turmeric chicken salad

Ingredients:

Directions:

Why Grain Bowls Are the Perfect Formula for a Healthy Meal

It’s also about the formula of family

1. Scallops + avocados + hemp seeds + kale

2. Smoky tempeh + sprouts + carrots + beets + brown rice

3. Ground turkey + peppers + black beans + tortilla chips

4. Smoked salmon + cucumber + avocado + brown rice

5. Smoky chicken + grilled corn + kale coleslaw + white rice

6. Teriyaki chicken + grilled pineapple + zucchini + coconut rice

7. Egg + avocado + kraut + buckwheat groats

8. Almonds + broccoli + edamame + quinoa

Don’t pre-build the bowls

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