Benefits of Bay leaves

Ever wonder why bay leaves are used so often in Italian cooking? Its flavor is very subtle, so you may think it is an optional ingredient, but bay leaves are packed with nutrients!

Bay leaves are a rich source of Vitamin A, Vitamin C, and folic acid. They also contain B-complex vitamins as well as many minerals. They have been shown to help regulate blood sugar and help protect against cancer.  Bay leaves also have a very soothing effect on the body.

The greatest benefit of bay leaves is parthenolide, which has a powerful anti-inflammatory effect on the body.  So never skip the bay leaves!  Add them to soups, stews, or anything that will be simmered for a good long while! Try them in this Slow Cooker Braised Chicken Recipe!

The post Slow Cooker Braised Chicken w/Escarole first appeared on Erin Sands.

I make my family eat salmon once a week because it is one of the world’s healthiest foods, containing anti-inflammatory omega-3 fat.  It is also one of the few food sources of Vitamin D and selenium.

It does have a stronger flavor than other fish, so some people shy away from it, especially kids. So I have tried preparing salmon countless ways to get them to like it; special sauces, cedar plank grilled, broiled, bruleed, etc.  It turned out, the simplest recipe was everyone’s favorite and I no longer had to “force” them to eat it.  The key?  Searing the skin in a piping hot pan in a delicious heart-healthy fat!

I used duck fat because it one of healthiest fats you can eat and also the key to all of the delicious food served in French restaurants!  It can be a little pricey, but I render my own when I cook duck breast.  You can also use pastured bacon fat, ghee, or coconut oil.

This easy salmon recipe requires very few ingredients and barely takes 15 minutes to prepare.

The post Simple Salmon Recipe first appeared on Erin Sands.

The trick?  Soak them! Soaking your beans or lentils overnight in cold water makes them much more easy to digest.  Just remember to drain and rinse them in fresh water before using them.

Another help is to add seaweed like Kombu to beans or legumes to make them more digestible, and it is a great way to add seasoning as well as a healthy dose of iodine, essential for a healthy thyroid!

Try this red lentil stew. The spices in it like cumin and ginger also help aid in digestion. Cardamom, coriander, and cinnamon help reduce those cravings!  Cinnamon is an awesome spice that helps regulate your blood sugar. Turmeric is an amazing spice that reduces inflammation in the body.

 Red Lentil Stew

Ingredients

2 tablespoons coconut oil or ghee
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground cinnamon
½ teaspoon ground turmeric
1/8 teaspoon ground cardamon
2 onions, minced
6 garlic cloves, minced
6 carrots peeled and chopped medium
1 tablespoon minced fresh ginger
4 cups water
1 14oz. can coconut milk
1 four inch strip Kombu seaweed
1 pound red lentils, soaked overnight, drained and rinsed
4 to 6 plum tomatoes, chopped
1 cup frozen peas
sea salt and pepper
¼ cup minced fresh cilantro

Instructions

1. Heat coconut oil in large skillet over medium high heat. Add coriander, cumin, cinnamon, turmeric, cardamon, and red pepper and swirl until fragrant, 1 minute.  Add onions, garlic, carrots, and ginger and saute until onion is softened, about 8 minutes.  Place in slow cooker along with water, coconut milk, kombu, and lentils and stir.
2. Cover and cook on low 6 to 8 hours or high 3 to 5 hours.
3. Stir in tomatoes and peas. Cover and cook until heated through, about 15 minutes. Season with salt and pepper and stir in cilantro.
4. Serve

*recipe adapted from Slow Cooker Revolution

The post How to eat more beans without the gassy after effects! first appeared on Erin Sands.