SMOKEY GRILLED VEGETABLES AND CHICKEN WITH SUMMER SUCCOTASH

Try This Quick FAT-BURNING Meal....Made Within Minutes!

Preparation Time: 25 mins

Calories: 388

Servings: 6

INGREDIENTS:

·         3 Skinned Chicken Breast (Free Range/Organic)	·         2 Limes, Juiced
·         ½  Cup Basil Leaves	·         2 Tablespoons Grill Seasoning
·         1 Cup Frozen Lima Beans	·         2 Cloves Garlic, Minced
·         ½ Cup Corn	·         1 Pinch Cayenne Pepper, Or To Taste
·         1 Pint Grape Tomatoes	·          2 Tablespoons Balsamic Vinegar
·         6 Portobello Mushroom Caps	·          1 Avocado (Organic) - Peeled, Pitted, And Cubed
·         4 Red Bell Peppers, Cored And Quartered 1 Red Onion, Thickly Sliced	·          ½  Cup Crumbled Goat Cheese
·         1  Cup Olive Oil	·         2 Limes, Juiced
·         Freshly Ground Black Pepper To Taste	·         2 Tablespoons Finely Chopped Fresh Basil

DIRECTIONS: 

Grilled Chicken and Succotash

1. Place a grill pan over high heat. Season 4 thin chicken cutlets (about 1 pound total) with 1/4 teaspoon each salt and pepper. Grill until cooked through (about 3-4 minutes), turning once. Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium-high.
2. Add in 1 cup frozen baby lima beans, thawed; 1/2 cup corn; and 1 pint grape tomatoes. Cook, tossing occasionally, until tomatoes burst (about 3-4 minutes). Stir in 1 tablespoon grated Parmesan and 1/2 cup fresh basil leaves, torn.
3. Optional: Pair each portion with lemon wedges and a 100-calorie whole-wheat roll.

Smokey Grilled Vegetables and Avocado

1. Place mushrooms, red bell peppers, and red onion in a 9x13-inch baking dish. Whisk olive oil, lime juice, grill seasoning, garlic, and cayenne pepper in a small bowl; pour over vegetables. Toss to coat and allow vegetables to marinate for at least 30 minutes.
2. Preheat grill for medium heat and lightly oil the grate.
3. Remove vegetables from the marinade, and shake off excess. Reserve remaining marinade.
4. Grill vegetables on preheated grill until tender, about 5 minutes. Transfer grilled vegetables to a large platter. Whisk remaining marinade with balsamic vinegar; pour over vegetables. Top with avocado and goat cheese, then season with salt and pepper. Sprinkle with basil to serve.
5. TIP: Asparagus and Zucchini are EXCELLENT additions to include! 

FOODS MADE TO PERFECTION!!!

Royal Healing Natural Health Center

LEARN MORE

832-913-5022

MAPLE CANDIED SWEET POTATOES

PREPARATION TIME: 1hr 45 mins

SERVING: 8

INGREDIENTS;

1/2 cup Organic Butter

4 or 5 large fresh Yams/Sweet Potatoes

1/2 cup 100% Maple Syrup

2 tbsp Dark Brown Sugar

1 tsp.Cinnamon 

1 tsp. Vanilla

1/4 tsp. Freshly Grated Nutmeg

1/2 tsp. Freshly Grated Ginger Root

1/2 tsp. Sea Salt

1/4 cup Crushed Raw Pecans 

DIRECTIONS:

Preheat oven to 400°F.

Peel yams or sweet potatoes (either may be used). Cut into 1 inch cubes or wedges.  

Butter a 9x13-inch baking dish generously.

Arrange yams in baking dish.

In a saucepan, melt butter, pecans and stir sugar until dissolved over medium heat. Add 1/4 cup water and spices.

Bring to a boil, add maple syrup; reduce heat to a simmer and cook for 2 minutes. Pour butter mixture over the yams, turning them over to coat well. Cover the yams tightly with aluminum foil and bake on center rack in oven, basting the potatoes with the butter syrup once or twice during the baking for about 45 minutes or until fork tender.

When the potatoes are done, remove foil. Bake on the upper third of the oven at 475°F until the syrup has thickened and the potatoes are just beginning to caramelize (about 20 minutes - but watch carefully and do not allow them to burn; if they are browning too quickly reduce oven temperature).

Cooks Note: If adding mini-marshmallows, spread them evenly over the top of the potatoes at this time, and broil for 5-10 minutes or until lightly browned.

Baste with additional butter before serving.

Variation: Use honey or Karo syrup instead of the maple syrup; add 1/4 cup frozen orange concentrate. Omit cinnamon; use vanilla.

BENEFITS OF EATING SWEET POTATOES:

• Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin 
• A. They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.
• It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. 
• Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potatoe.
• In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. 
• This benefit isn't limited to the food's appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.

Royal Healing Natural Health Center

Dr. Ezzy

832-913-5022

Caramelized Pear and Pecan Salad with Garlic Essence Dressing

INGREDIENTS:

2 firm Organic pears, slightly shy of ripe

Juice of 1 lemon

3 tablespoons Organic Cane sugar

1/4 teaspoon ground star anise

2 tablespoons Organic Dried Cranberries (NOT Craisins)

2 tablespoons unsalted Earth Balance butter

7 ounces Organic Spinach Leaves, Romaine, or Spring Mix

About 1/3 cup Garlic Essence Dressing

1/2 cup toasted or candied pecans

1 tbsp Feta, Blue, or Goat Cheese

***Can add red pepper and asparagus for extra nutrients and taste***

DIRECTIONS:

Peel the pears and rub them with lemon juice. Cut the pears in half through the stem end and remove the cores with a small spoon. Rub with more lemon juice. Cut each pear half into 4 wedges, so that you have a total of 16 wedges.

Combine the sugar and star anise in a small bowl and stir to blend.

Melt the butter in a skillet that is large enough to hold the pears in a single layer without crowding (alternately, use 2 pans or cook them in batches) over medium heat. Arrange the pears in the skillet and raise the heat to medium-high. Sprinkle the pears with half of the sugar and cook until the bottoms begin to turn golden, 2 to 3 minutes. Carefully flip the pears, sprinkle with the remaining sugar, and cook until the second side is caramelized, 2 to 3 minutes. Transfer the wedges to a plate and let them cool.

Assemble the salad by placing the lettuce leaves, either whole or broken into pieces, in a large bowl. Add some of the dressing and toss to coat the leaves, adding more as desired.

Divide the greens among 4 plates. Arrange 4 pear wedges on top of each mound of greens and sprinkle with the pecans. Lightly drizzle some of the dressing over the pears and serve immediately.

 *Vegetarian, *Gluten-Free                             Optional: Can add meat of your choice if not vegetarian

AMAZING BENEFITS OF PEARS AND PECANS

PEARS:

Pear are high in various vitamins and minerals such as Vitamin A, Vitamin B1 (Thiamine),  Vitamin B2 (Riboflavin), Vitamin C, Vitamin E, Folic Acid, Copper, Niacin, Calicum and Potassium.  They are a good source of fiber because they contain a significant amount of pectin, which is a water soluble fiber.  Pears include health benefits such as enhancing weight loss, supporting digestive health, optimizing metabolism and blood presssure levels.

PECANS:

Pecans provide you more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.  They are rich in fiber which boosts the health of your heart by reducing the risk of coronary heart disease and preventing some forms of cancer.  Eating pecans may lower your total cholesterol because they are high in unsaturated fats and contain phytochemicals that further contribute to their cholesterol-lowering benefits.  

FOOD AS MEDICINE

Royal Healing Natural Health Center

Phone: 832-913-5022

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SPICY SHRIMP WITH GRILLED PINEAPPLES AND COCONUT RICE

FOOD AS MEDICINE...REAL SOLUTIONS FOR BETTER HEALTH

You might think of coconut rice as traditionally Asian, but it's enjoyed in South America and the Caribbean too. Regardless of your locale, this version is a sublime accompaniment to grilled shrimp.

INGREDIENTS:

***For the SHRIMP***

1 pound raw shrimp (any size) shelled & deveined tails left on

1 healthy pinch allspice

1/2 teaspoon garlic powder

1/2 teaspoon chili powder

2 teaspoons sugar

1/4 teaspoon cayenne pepper

1/2 teaspoon smoked paprika

1/2 teaspoon ground cumin

1/4 teaspoon ground thyme

1/8 teaspoon cinnamon

1 teaspoon dried onion

1 teaspoon dried parsley

1/4 teaspoon curry powder

1/2 teaspoon salt

1/4 teaspoon black pepper

***For the PINEAPPLE***

1 ripe pineapple, cut into chunks

***For the RICE***

2 tablespoons butter

1/4 cup unsweetened, grated coconut

1 3/4 cups of basmati rice

2 cups chicken broth

1 bay leaf

Sea Salt

Pepper

1 tablespoon sugar

1/4 cup toasted sweetened coconut

1/4 cup toasted slivered almonds

Cilantro for garnish

PREPARATION

For the Shrimp: mix all ingredients together into a bowl and stir shrimp to coat evenly. Cover with plastic wrap and refrigerate until ready to grill. To cook, place shrimp onto preheated hot grill. {If you have smaller shrimp, it might be easier to skewer them and grill them that way.} Cook shrimp about 2 minutes per side or until they turn pink and opaque. Remove from grill.

For the Pineapple: Cut pineapple into large chunks. {You can also skewer the pineapple to make turning them easier.} Grill to your liking. {I like mine to have a few grill marks at least!} Remove from the grill.

For the Rice: Melt butter in medium sized pot over medium-high heat. Stir in rice, bay leaf, and coconut, salt and pepper until every grain is coated in butter. Stir and cook about 1 minute. Pour in chicken broth and sugar. Stir and cover. Bring to boil and then reduce to simmer until liquid has been completely absorbed. Remove from heat and stir in coconut and almonds. Serve warm.

To assemble, place rice on your plate and top with shrimp, pineapple and chopped cilantro.

BENEFITS OF ADDED PINEAPPLES TO MEAL:

Pineapple contains half of the daily-recommended value of vitamin C, according to the FDA.  Vitamin C is a primary water-soluble antioxidant that fights cell damage; therefore, pineapples support the immune system.

Like many other fruits and vegetables, pineapple contains dietary fiber, which is essential in keeping you regular and in keeping your intestines healthy.  But unlike many other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme that breaks down protein,  helping overall digestion.

As well as having high amounts of manganese, which is important for antioxidant defenses, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production.  

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

info@RoyalHealingND.com

832-913-5022

HEARTY LENTIL SURPRISE STEW

TRUST ME...EATING ORGANIC IS WORTH IT

INGREDIENTS:
1 small box Organic Squash prepared soup
3 Tbs olive oil
2 garlic cloves
1 ½ quart organic vegetable stock
2 cups brown lentils
¼ cup organic tomatoes, chopped
1 pound red skinned potatoes, diced
12 oz. organic spinach
½ cup chopped mint
½ cup chopped parsley

½ cup white or yellow corn

¼ cup chopped carrots

Goya Vegetable seasoning, to taste (ex: 2 small packs)

NOTE: For Non-Vegetarian Protein Lovers

***You can add 1 cup of organic chicken or grassfed beef to the broth***

TASTY RECIPE:
In a large soup pot, heat oil & cook garlic 30 seconds.  Add Squash soup, vegetable stock, lentils & tomatoes (add meat of choice if applying).  Bring to a boil, reduce the heat to a simmer & cook for 10 minutes with the cover on.  Remove cover & add potatoes, cooking until tender.  Remove from heat & stir in spinach, mint & parsley.  Season with salt & pepper.

Royal Healing Natural Health Center
Dr. Ezenwanyi Ahaghotu
2717 Commercial Center Blvd.
Katy, TX 77494
832-913-5022

STRAWBERRY SHORTCAKE FRENCH TOAST

How Important Is It To Eat A Balanced Meal for Breakfast?

Get your nutrition on track by starting your day with a healthy breakfast.  Breakfast is the most important meal of the day, which provides you with the energy and nutrients that lead to increased concentration throughout the day.  During a busy morning, it's easy to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to eat can really make a difference to your day.  Unfortunately, some people skip breakfast in an effort to “lose weight”, which is not practical and can even lead to more weight gain.  Some studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals.  I frequently advise my patients to focus on eating a balanced breakfast in order to properly support satiety. 

Serving Size: 6

INGREDIENTS

• 1 Loaf of Whole Grain Wheat Bread (can use any bread with 4g of Fiber per slice)
• 3 Eggs Beaten
• ⅓ Cup Heavy Cream or 1 Cup Almond Milk (Milk of your choice)
• ½ Teaspoon Almond Extract
• ½ Teaspoon Vanilla Extract
• ¼ Teaspoon Ground Cinnamon  
• ⅛ Teaspoon Ground Nutmeg (Optional)
• ⅛ Teaspoon Salt 
• 3 Tablespoons Earths Balance Organic Butter 
• Powdered Sugar (Optional)
• Organic Strawberry Jam
• 1 Cup of Fresh Strawberries (Can add Blueberries)
• Whipped Cream (Optional topping)

DIRECTIONS

1. Combine strawberries, sugar, lemon zest & juice and salt.  Mix well to coat all berries in sugar.  All to macerate for 1 to 2 hours at room temperature, or bring to a simmer in a wide-bottomed preserving pan (to dissolve sugar), then refrigerate. DO THIS STEP THE NIGHT BEFORE
2. Slice Loaf  of Bread into twelve slices (about ½-inch thick.)
3. Whisk eggs, cream, extracts and spices in a medium bowl until well blended.
4. Dip each bread slice into egg mixture making sure to coat all sides, shaking off excess batter into bowl.
5. Melt butter in large skillet over medium-high heat.
6. Add bread slices to skillet. Cook 1 to 2 minutes per side or until golden brown.
7. Sprinkle with Confectioner’s sugar and top with fresh strawberry compote and whipped cream. Garnish with mint.

TIPS >>> FOOD FOR THOUGHT:

• Breakfast should be eaten within two hours of waking.
• A healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance
• Breakfast can be good for waistline too, because you are more likely to be within their ideal weight range compared with breakfast skippers.
• If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.

• Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.
• Breakfast is an excellent occasion to eat together as a family when possible. 
• Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime

EAT UP!  YOUR DAY DEPENDS ON A GREAT START

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

832-913-5022