Mustard Crusted Chicken over Quinoa & Roasted Butternut Squash Salad

Mustard Crusted Chicken over Quinoa & Roasted Butternut Squash Salad

Calories: 550 | Total Fat: 22g | Cholesterol: 42g

Chicken
2 chicken breasts, boneless skinless
2 tablespoons Bourbon Molasses Mustard (or other grainy mustard)
3 large garlic cloves, minced
2 tablespoons plus 1/2 cup grapeseed oil (or olive oil)
1 teaspoon fresh thyme leaves
salt and pepper (to taste)

Salad
1-2 cups Butternut Squash, peeled
1 tablespoon chili powder
pinch of crushed red pepper flakes
1-2 tablespoons grapeseed oil
salt and pepper to taste
2 cups water
1 cup dry quinoa
1 tablespoon balsamic vinegar
2 cups baby arugula
1/4 cup crumbled goat cheese or feta cheese

• prep time
  20 Min
• total time
  1 hour
• servings
  2 (large servings)

1. Preheat oven to 425 degrees F.  
2. Spray a small baking sheet with cooking spray.  Place chicken breasts on the sheet and sprinkle lightly with salt and pepper. 
3. In a small bowl mix together the mustard, garlic, 2 tablespoons grapeseed oil, salt and thyme.  Stir well to combine.  Spread about 2 teaspoons of the mixture on each of the chicken breasts reserving about 1 tablespoon of the mixture for the salad.
4. Place chicken breasts in the oven and bake for 20-25 minutes, or until done (depending on size of chicken).  Remove and allow to cool slightly.
5. Meanwhile add the squash to a large rimmed baking sheet and sprinkle with the chili powder, crushed red pepper flakes, grapeseed oil and salt and pepper to taste. Bake at 425 for 35 minutes, or until fork tender.  Remove and allow to cool slightly.
6. In a medium saucepan, bring the water to a boil.  Add the quinoa and bring back to a boil.  Turn to medium low and cook for 15 minutes, or until all of the water is absorbed.  Add to a large serving bowl and add the squash, arugula and goat cheese.  
7. Add 1/4 cup of grapeseed oil and the 1 tablespoon of balsamic vinegar to the reserved mustard mixture and whisk to combine.  Add to the quinoa mixture and toss lightly to coat.  Slice the chicken breasts and top the salad.  Serve immediately.

Nutritional Facts: (2 large servings per recipe)
550 Calories
30 grams Protein
83 grams Carbohydrates
22 grams Total Fat (3 g Satur. Fat)
42 grams Cholesterol
6 gram Fiber
6 grams Sugar

Source: http://www.farmgirlgourmet.com  (Angela Ladner)

The Milk Myth

 

 

It is a flawed belief that protein and calcium from cows milk us essential for our good health at any stage of our lives.  In truth, many studies have shown the consumption of milk is actually detrimental to our health.

 

The myth that we need milk for calcium has been disproved many times in many different studies.  In a case study of hip fractures, it was reported in the American Journal of Epidemiology that "Consumption of dairy products, particularly at age 20 years, was associated with increased risk of hip fracture in old age."  In another 12 year long Harvard Nurses Health Study, they concluded that those who relied on calcium from consumption of dairy foods broke more bones than those who stayed away from most dairy.  Vivian Goldschmidt founder of Save Our Bones, also dispels the myth that drinking milk helps reduce bone fractures.  

 

This is a simple explanation of why milk depletes calcium, the opposite of what the dairy industry claims.  All animal protein acidifies the body's natural PH, which triggers a biological correction.  Calcium, being the source of acid neutralizer, is taken from our bones to correct this PH imbalance.  Did you know that statistics show that countries with lowest consumption of dairy products also have lowest incidence of bone fractures and osteoporosis?  Note that unsweetened fermented or cultured dairy foods like yogurt or sour cream do not have the same negative affect on our body's natural PH.  

 

Mammal milk is only meant to sustain life until the species is ready for solid food.  Humans are the only mammal that drink milk from another mammal and drink milk all their lives.  Every mammal produces milk specifically designed for that species only.  Dog milk is very different from milk of a rat which is different from monkey milk, etc.  Cow's milk is made for a calf, not a baby human as they are quite different.

 

Now, let's explore another factor in the cow's milk we drink that has altered in the last 50 years.  The latest high-tech product that is suppose to stimulate cow milk production is bovine growth hormone (BGH).  Monsanto, BHG manufacturer, says it does not affect the meat or milk.  On the contrary, BGH molecules come out in the milk which presents health risks in many forms, one of them being cancer.  Some amounts of BGH are also beginning to be explored as to why our children are maturing at a much younger age then 50 years ago.  It also makes cows udders much larger than natural so a cow can produce more milk, which makes for an extremely painful existence for her.  Dairy products also affect human milk.  Lactating vegetarian mothers have 1/2 levels of pesticides in their milk.  There are many other side affects from drinking cow milk, much too numerous to list here.

 

There are several good choices in milk substitutes.  Unsweetened almond milk is very similar to cow milk in all it's uses.  Pure coconut milk has 50% more calcium than dairy milk, and non of the negative side effects.  There is also rice or soy milk. (I recommend organic soy milk)

 

For more information and easy to understand video, watch Dr. Hyman "Dairy: 6 Reasons You Should Avoid it at all Costs" 

Stress Relievers

Stress Relievers

                                                     

All of us have some kind of stress, some are under more duress, others not so much.  The following are 10 proven ways to get a grip and help regain your serenity.

 

1.  Breathe Deeply.  When you feel stress, your muscles tense and breathing is fast and short intakes of air.  Stop and inhale through your nose as you count slowly to 5, hold it for another 5 count and exhale for another 5 count through your mouth.  You can do this anywhere and anytime.

 

2.  Drink water.  Stress tends to dehydrate you an dehydration leads to stress.

 

3.  Sleep peacefully.  Be sure to get a full night's sleep.  Try to go to bed and wake up at the same time every day.  Keep the bedroom dark and cool.  Of course avoid caffeine and alcohol before going to bed.

 

4.  Eat nutritiously.  Poor eating habits weaken the immune system and put your body under stress.

 

5.  Exercise.  Many studies have shown the direct relationship between exercise and and decreased stress.  It gives you the "feel good" hormones in replacement of the stress hormones and eases muscle tension.

 

6.  Give and receive love.  Having a loving emotional connection with people will decrease the stress hormone, and studies show will help you live happier and longer lives.

 

7.  Be forgiving.  Letting go of deep resentment will free you to enjoy life, thus healthier relationships and the blessing of inner peace.

 

8.  Practice gratitude.  Stress thrives of negative thinking.  Focusing on what you have to be grateful for every day will make your life better.

 

9.  Develop acceptance.  Recognize the things you can't change and let them go.

 

10.  Develop a relationship with a higher power.  Nourishing your spirituality will help you manage stress experts say.  It helps us feel a sense of purpose and thus we are able to cope with life's unexpected interruptions.