Meat alternative: In addition to all of the veggies and hummus, add some chicken breast. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add 2 large chicken breasts, sprinkle with sea salt and pepper, cover, and cook for 10 minutes on each side or until the chicken is no longer pink inside. Remove from the heat, thinly slice, and add to the tacos.

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But these fajitas aren’t only quick and tasty, they’re also full of nutrition. Red bell pepper and tomatoes provide immune-boosting vitamin C. And if you use whole-grain tortillas, you’ll get a good dose of filling fiber. Just be sure to read the ingredients list before you purchase them—you want to see whole grains listed as the first ingredients and no (or minimal) added sugars.

Meat Alternative:
Add ground bison: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add 1 cup ground bison and sea salt and pepper to taste. Cook, stirring often, until the meat is no longer red, about 10 minutes. Top the tortillas with the ground bison before adding the vegetables and other fillings.

The post Easy Vegetarian Fajitas with Guacamole appeared first on Sonima.

Detoxifying arugula and daikon radish support liver health, while white beans add a dose of protein and fiber to keep you full long after you finish a bowl. But the best part of this recipe is the leeks. These vegetables are a member of the onion family, and they look like extra-large scallions with a white base and green tips. Leeks are wonderful for digestion and full of flavor and fiber, so be sure to use them rather than regular onions.

Meat Alternative:
Two sliced hardboiled eggs, added right before serving. Place two eggs in a small pot and cover with water. Bring to a boil, then cover and simmer for 15 minutes. Remove from the heat, drain, and rinse with cold water, then peel and slice.

The post Detoxifying Minestrone Soup appeared first on Sonima.

However, there is little scientific research on bone broth for a few reasons. For one there just isn’t much profit to be made from studying it. There is also no standard bone broth recipe, and what ingredients you use, the quality of the bones, and how you prepare the recipe will lead to different nutritional profiles. Lastly, some of the trace minerals believed to be in the broth have never really been determined. According to a 1934 study on bone broth, the liquid contains little nutritional value. However, in general bone broth is a source of protein, with four or more grams per 30- to 45-calorie cup.

The Science on Bone Broth

Plus, there is some research on chicken soup, which is similar to bone broth. One study, published in the journal Chest in 2000, reported that the common home remedy for colds may have a mild anti-inflammatory effect. Chicken soup appears to inhibit the activity of white blood cells, which in turn may halt or help minimize the progression of an upper respiratory infection before it becomes a full-blown cold.

Chicken soup may also make you feel better if you do come down with a virus. In an earlier study published in 1978, 15 healthy adults drank hot water, cold water, or hot chicken soup. Those who had the soup experienced a greater increase in mucus flow, which indicates that soup may help clear nasal passages so you can breathe more easily.

Other Possible Health Benefits of Bone Broth

Beyond that, there is only anecdotal evidence that bone broth may have health benefits. For starters, the claim that bone broth can restore collagen is not proven. And although collagen is important for building bones, there isn’t sufficient evidence that eating collagen leads to stronger bones. Our bodies use collagen wherever it’s needed; you cannot make your body use that collagen to rebuild bones or make your skin smoother, for example.

And while supplementing with collagen may support joint health, it’s unknown how much collagen is in a recipe of bone broth and if that would provide the same benefit as a pill does. For the same reasons, consuming bone broth isn’t proven to relieve arthritis.

Related: The Best Natural Skincare Products in Your Kitchen

Many of my patients have reported improved skin quality. They say that they have more ‘glow’ after adding bone broth to their diets. Keep in mind, this is only anecdotal and there is no research to support this benefit. Collagen supplements may have anti-aging properties, but it’s unknown if bone broth has the same properties. Likewise, the claim that bone broth fights osteoporosis is unproven. Again, it’s unclear how much calcium, magnesium, and other bone-supporting minerals are in a batch of bone broth.

Lastly, some say that bone broth can heal leaky gut syndrome. Some point to the gelatin, a form of collagen, while others credit glutamine, an amino acid that’s involved in many bodily processes and is important for intestinal health. However, there is little scientific evidence that bone broth improves digestive health.

The Bottom Line on Bone Broth

All of this said, I have seen patients start drinking bone broth daily for four to six weeks and report better-looking skin and less hair loss. It may be that the bone broth contains protein and minerals that someone’s diet is missing, making the liquid highly restorative. Still, despite all of the possible benefits of consuming bone broth as part of your diet, keep in mind that no one food is a miracle. If your diet is unhealthy, drinking bone broth won’t do much for you. It’s more important to establish overall healthy eating habits, such as eating more plants and less processed foods.

And if you prefer to eat a plant-based diet and therefore avoid bone broth, try the delicious vegetarian bone broth recipe from Sonima’s resident chef, Amie Valpone, below. Although it is not exactly the same nutritionally as bone broth, it provides plenty of vitamins and minerals from the nutrient-dense vegetables. You can also add vegan collagen-boosting powder. These products contain plant-based ingredients that may boost your body’s natural production of collagen.

Vegetarian Bone Broth

Ingredients

10 cups filtered water
1 cup sliced button or Portobello mushrooms
2 stalks celery, thinly sliced
1 large white onion, thinly sliced
3 cloves garlic, crushed
2 large carrots, peeled and thinly sliced
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh ginger
Sea salt and freshly ground pepper, to taste
1 tablespoon plant-based collagen-boosting powder (optional)

Directions

1. Combine all ingredients except collagen in a large pot on the stovetop. Cover and bring to a boil. Then reduce to a simmer and cook for 2 hours. Remove from heat, remove lid, and set aside to cool for 10 minutes.
2. When ready to serve, stir in collagen and use a strainer to separate broth from vegetables (or serve the broth with vegetables, if desired). Serve warm.
3. Store leftover broth in the refrigerator for up to 5 days in a sealed container or in the freezer for up to 1 month.

Yields
Serves 2-4

The post What You Need to Know About Bone Broth appeared first on Sonima.

It’s always a good idea to enjoy vitamin A-rich sweet potatoes with healthy fats. Recent research has shown that a minimum of three to five grams of fat increases our uptake of the beta-carotene in the root vegetable. This recipe features cashews and avocado so you have good amount of healthy fats in every bite. And all of the vegetables add fiber and other nutrients.

Meat Alternative:

Two large organic chicken breasts poached in chicken broth on the stovetop for 15 minutes over medium heat. Remove from the heat and shred with a fork, then add on top of the nachos.

Related: Loaded Baked Sweet Potato Fries

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I used yellow and purple cauliflower, but you can use white; all the varieties of cauliflower taste great. We also have a meat alternative for you: Consider roasting a rack of lamb, which requires little to no prep for a heartier dish.

Meat alternative cooking instructions: Cook 1 bone-in leg of lamb (about 5 to 7 pounds) by rubbing it with 2 tablespoons of olive oil and a large pinch of salt and pepper. Broil for 5 minutes in a large rimmed baking dish, flip and then broil for another 5 minutes. Then, roast in the oven at 325 degrees F for about one hour, or until the lamb is tender. Remove from the oven; let rest for 15 minutes. Then thinly slice to serve with this vegetable platter.

Related: Holiday Cleanse Green Juice

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To make it extra soothing and satisfying on cold nights, I scooped out the flesh from roasted sweet potatoes. Before you roast them, rub each potato with oil so that it’s easier to remove the skin when you’re ready to eat them.

Add fresh mint and cucumber for a touch of coolness to this salad. Bring some heat with chili powder and cayenne pepper to round out this beautiful winter meal. Prepare this on a weeknight, and enjoy it again the next day with any leftovers at lunch. The dressing holds up well in a sealed container.

Meat Alternative: Sauté one minced garlic clove with 1 tablespoon of extra-virgin olive oil in a large skillet over medium heat. Add a pound of organic ground chicken with sea salt and freshly ground pepper over medium heat, cover, and stir every two minutes until the chicken is no longer pink inside, about 10 minutes. Serve the cooked ground chicken on top of this salad.

Photography by Amie Valpone

The post A Wintry Sweet Potato Kale Salad with Creamy Chickpea Dressing appeared first on Sonima.

Researchers at Loughborough University studied healthy, college-aged women on a calorie-restricted diet and discovered that they ate an additional 300 calories, on average, at dinner compared to the control group, who ate three standard meals. The reason for consuming more may be because they had higher levels of ghrelin (a hormone that makes you feel hungry), and lower levels of peptide YY (a hormone that suppresses appetite). Odds are, if you’re feeling ravenous, you will go hog wild when it’s finally time to chow down.

Related: Is Your Relationship with Food Actually Harmful?

Another study published in Cognitive Neuroscience examined the brains of chronic dieters, and found that those with higher body fat percentages had a weaker connection between two areas in the brain: the part that manages executive control, and the reward region. They concluded that it may be harder for people to override temptations, making them at a greater risk of becoming obese. Some other studies, however, have shown that you can develop greater self-control through practice. Willpower, like any form of strength, must be developed over time. But rather than put all your efforts in your willpower to get healthy, consider focusing on a nutrition strategy designed to help you “reset.”

A reset is a new beginning—one that gets your digestive system and your body’s “clearing house” (the liver) in tip-top shape. Your liver is your body’s largest solid organ, and it’s chiefly responsible for eliminating toxins that can pollute your system and erode your health and well-being. All day, every day, food, stress, pollutants, and other toxins accumulate in your body. Although your liver is built to handle this, sometimes it gets behind schedule (like when you eat too much junk food or are under extreme stress), which causes inflammation in our body. This inflammation puts a strain on your metabolism and leads to weight gain, especially around your belly. The best way to reduce the inflammation and help your liver function at its best is to give the digestive tract a bit of a vacation—like this five-day reset.

The good news about this meal plan is that it’s just five days long. It won’t leave you hungry, and it will set you up to continue eating right because it helps reset your tastebuds, too. When you enjoy fresh vegetables seasoned with spices and herbs, you learn to appreciate their flavors more and no longer desire as much excessive sugar or salt. The meals in this plan also leave you feeling lighter, yet still satisfied, so you feel energized and not in a food coma. Many people who have tried this reset also say they feel less stressed. One remarkable thing about the body is that as our digestion rests and relaxes, so does our mind. During these five days, I recommend you try meditation, too. Here are a few guided meditations to get started.

This five-day reset plan below includes lots of fresh vegetables―full of the vitamins, minerals, trace minerals, and polyphenols your body needs to perform at its best. Choose organic produce when possible to avoid harmful herbicides, pesticides, and fungicides. Also, be sure to drink water throughout the day to stay properly hydrated and curb cravings. We often confuse dehydration with hunger, so drinking more H2O may help keep you out of the kitchen at odd hours. You can flavor your water with fresh lemon juice and also enjoy lemon balm, green, and oolong tea as often as you’d like it. If you feel like noshing between meals, be sure to add light, easily digested proteins to help keep you fuller for longer. Soft-boiled eggs, poached chicken and fish, or cooked lentils are good options. Try not to eat too much at any one time, however, because the goal of this reset is to clear out your digestive system.

DAY 1

Blended Vegetable Soup

Start to reset by enjoying a blended soup of zucchini, parsley, celery, green beans, and any green leafy vegetables you enjoy three to four times a day. This simple soup, called Bieler’s soup after the doctor who created the recipe, is incredibly nourishing. Unlike juicing, which removes fiber, blending lightly steamed vegetables retains the fiber, so you feel fuller longer. Fiber also keeps your digestive track running smoothly. Between meals, snack on bone broth or, if you’re feeling hungry, more Bieler’s soup.

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Ingredients

3 medium zucchini, sliced
1 handful (1/3 pound) green beans, ends trimmed
1-2 stalks celery, chopped
1 bunch parsley, tough stems removed
2 cups water
1-2 teaspoons olive oil or 1/2 teaspoon grass-fed butter
Himalayan or preferred salt
Freshly ground black pepper (optional)
Spices: granulated garlic powder, onion powder, cumin, and/or cayenne (optional)

Directions

1. Place the vegetables and water in a pot and bring to a boil. Skim any foam on the surface.
2. Lower the heat to a simmer, cover, and cook until the vegetables are tender, about 15 minutes.
3. Puree soup in the pot with a handheld blender or in standalone blender in batches.
4. Serve with olive oil or butter, salt, pepper, and spices to taste.

Yield

2-4 servings

DAY 2

Mixed Steamed Vegetables

Use your bone broth and blended vegetable soup as snacks, and begin eating meals of steamed vegetables, such as zucchini, broccoli, onion, cauliflower, and leafy greens—pick your favorites. Lightly steaming vegetables helps retain their nutrients and is easy and fast. Serve your vegetables drizzled with olive oil to taste. Healthy fats helps you absorb more vitamins and minerals from the vegetables.

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Ingredients

1+ cups mixed vegetables, chopped
1-2 teaspoon(s) olive oil
Himalayan salt
Freshly ground black pepper (optional)
Spices of choosing (optional)

Directions

1. Steam vegetables for about 5 to 8 minutes, until soft.
2. Serve drizzled with olive oil and sprinkled with seasonings to taste.

Yield

1 serving

DAY 3

Lemony Fish

Add lighter proteins such as steamed, poached chicken breast or cold-water white fish or wild salmon to your steamed vegetables and continue with the same snacks. The protein will help you feel more satisfied and is essential for maintaining muscle, which helps you burn more calories. Season your protein with herbs and spices for a boost of flavor as well as antioxidants and anti-inflammatory benefits. I like AllRecipes.com’s take on Lemony Steamed Fish (make it tonight!).

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DAY 4

Quinoa Pilaf

Today, you can repeat Day 3’s meals, or enjoy complex carbs such as quinoa, organic brown rice, or wild rice as part of your evening meal. Complex carbs have more vitamins, minerals, and fiber than refined carbohydrates such as sugar, white pasta, and white bread.

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Close-up of healthy quinoa salad with goat cheese, olives, goat cheese dressed with olive oil on desk in office.

Ingredients

1/4 cup quinoa
1-2 teaspoons olive oil
Himalayan salt
Freshly ground black pepper (optional)
Herbs and spices of choosing (optional)

Directions

1. Prepare quinoa according to package directions.
2. Drizzle with olive oil and add seasonings to taste.
3. Serve with your protein and steamed vegetables of choice.

Yield

1 serving

DAY 5

Colorful Salad

Start today’s his meal plan with the blended vegetable soup and hot tea for breakfast. Follow this up, with soup or salad and a two- to four-ounce grilled, steamed, or poached chicken or fish for lunch and dinner. To switch things up at the end of the day, swap out the last meal for quinoa and steamed vegetables. Snack on bone broth when you feel hungry between meals.

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Ingredients

Mixed lettuce (the more color, the more nutrition)
Any raw vegetables you enjoy
1-2 teaspoons olive oil
Fresh lemon juice
Herbs and spices
2-4 ounce chicken or fish, grilled, steamed or poached (optional)

Directions

1. Combine lettuce and vegetables.
2. Drizzle with olive oil, lemon juice, and herbs and spices to taste.

Yield

1 serving

The post Reset Your Body with this Easy 5-Day Eating Plan appeared first on Sonima.

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Related: 30 Healthy Lunch and Dinner Bowls Bursting with Flavor

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In this inventive preparation, cauliflower is finely chopped and used as a rice substitute that’s lighter and healthier than a traditional Asian fried rice. Loaded with vitamins and fiber, this dish also features a bright array of veggies including carrots, green onions, red bell peppers, and peas.

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The healthy medley is seasoned with ginger, garlic, soy sauce, sesame oil, chili pasta, and brown sugar. The result is a vegan dish that is bursting with flavor and so easy to throw together.

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This recipe serves two as a main dish or four as a side dish. If you are following a gluten-free diet make sure to use tamari instead of soy sauce. Enjoy!

Photos by Amanda Frederickson

The post Asian-Style Cauliflower Fried Rice appeared first on Sonima.

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Feel free to personalize the recipe by adding your own touch of cheese, tofu, or any other flavors that will satisfy your palate.

Related: A Healthy Creamy Tomato Soup

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Photos by: Ben Gately

The post Spiced Curry Pumpkin Soup with Leeks appeared first on Sonima.

The post Lentil and Rice Bowl with Tomato-Cucumber Salad appeared first on Sonima.

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1. Dried Cherry, Feta, and Red Quinoa Salad

The visuals: The deep mahogany of the red quinoa sets off the bright white feta, ruby-tinged radish, and garnet-colored tart cherries. The fresh cucumber adds an cool pop of green to this ancient grain salad.

The health payoff: The benefits of this dish are pretty attractive, too. The quinoa provides plant-based protein for active muscles, while the tart dried cherries offer anthocyanins, natural compounds that help reduce the inflammation caused by exercise. Radishes and cucumbers are both high in water content to help you stay hydrated.

Ingredients

1 cup dry red quinoa, rinsed
1/2 teaspoon salt, divided
1 tablespoon red wine vinegar
1/2 cup tart dried cherries
1 small seedless cucumber, halved and diced
1/2 cup diced feta cheese
3 radishes, sliced thinly

Directions

1. In a medium saucepan, bring 2 cups water and 1/4 teaspoon of the salt to a boil. Add the quinoa, turn the heat down to a simmer, cover and cook for 15 minutes until the water is absorbed. Remove from heat and fluff with a fork; set aside to cool.
2. Once the quinoa is cool, add it to a large serving bowl. Stir in the remaining 1/4 teaspoon salt, vinegar, cherries, and cucumber. Add the feta and radishes and gently combine. Serve or cover and refrigerate.

Yield: 4 servings (3/4 cup per serving)

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2. Cashew Milk, Chia, and Oat Bowl with Pomegranate

The visuals: Ruby red pomegranate seeds standout on a creamy backdrop of chia and oats. The almond pieces add contrast, both visually and texturally. The consistency of this filling mixture is between muesli and chia pudding.

The health payoff: This dish is packed with ingredients to protect your heart. Creamy cashew milk and almonds are rich in monounsaturated fats, which research shows can help lower risk of heart disease and stroke. Oats are among the best foods for lowering bad cholesterol, and some research shows that pomegranate juice may slow the progression of atherosclerosis. Chia seeds contain ALA (alpha-linolenic acid), which has anti-inflammatory benefits, and they’re also high in fiber to support digestion and satiety.

Ingredients

1/2 cup chia seeds
1/2 cup old-fashioned oats
3 cups cashew or coconut milk
1 teaspoon ground cinnamon
1 teaspoon agave nectar or honey
2 tablespoons fresh or dried pomegranate seeds
1 tablespoon, plus 1 teaspoon chopped raw almonds

Directions

1. In a large bowl, combine the chia seeds and coconut milk. Whisk; cover with plastic wrap and chill for an hour or until ready to serve.
2. To serve, place about 3/4 cup of the chia-oat mixture in a bowl. Top with 1 1/2 teaspoons pomegranate seeds and 1 teaspoon chopped almonds. Enjoy!

Yield: 4 servings (about 1 cup per serving)

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3. Shrimp, Avocado and Mango Salad

The visuals: Welcome to paradise! Everything about this dish beckons you to the tropics, from the bright lettuce to the rich avocado to the perfectly caramelized shrimp.

The health payoff: Known for its rich, buttery flavor, many people are surprised to learn that avocados are a good source of fiber, with 5 grams in each half. Shrimp are a good low-calorie source of protein, with just 84 calories and 20 grams protein per 3 ounces of cooked shrimp. And that gorgeous mango? It’s also a fiber superstar, packing in about 3 grams per cup.

Ingredients

1 pound medium shrimp, peeled and deveined (about 20 shrimp)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon chili powder
1/4 teaspoon Spanish paprika
3 tablespoons olive oil, divided
1 cup mango spears (about 1 large mango)
1 avocado, sliced
1 head Boston lettuce, rinsed and outer leaves removed

Lime Vinaigrette (makes 1/4 cup)
1 lime, zested and juiced
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground cumin

Directions

1. Place the shrimp in a large zip-top plastic bag with the salt, pepper, chili powder, paprika, and 2 tablespoons olive oil. Refrigerate for 30 minutes or up to an hour.
2. While the shrimp marinate, make the vinaigrette. In a small jar, combine the zest and juice of the lime, oil, salt, pepper, and cumin. Shake the jar until the vinaigrette is blended and set aside.
3. Heat a large 10-12-inch skillet over high heat. Add the remaining 1 tablespoon olive oil to the pan and heat for 30 seconds. Add the shrimp and cook for 2-3 minutes per side, until completely pink and opaque. Remove from the pan and transfer to a plate.
4. To serve, place 3 lettuce leaves in a salad bowl or on a plate and top with 5 shrimp, about 3 mango spears, 2-3 avocado slices, and 1 tablespoon dressing.

Yield: 4 servings

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4. Berry Bowl with Greek Yogurt

The visuals: The deep jewel-tone colors of the berries set against the pure white backdrop of the yogurt make for a pretty stunning way to start your day. The granola topper adds some dimension and crunch.

The health payoff: Yogurt is a well-known source of probiotics—the good bacteria that helps promote gut health and protect the immune system. Berries are a prebiotic food, which means they provide fuel for the probiotics to grow. This is a true symbiotic relationship—and totally delicious!

Ingredients

1 (5.3-ounce) container plain whole milk Greek yogurt
1/4 cup blackberries
1/4 cup blueberries
1 tablespoon ancient grain granola (such as Purely Elizabeth)

Directions

Scoop the yogurt into a serving bowl. Top with the berries and granola and enjoy.

Yield: 1 serving

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5. Fried Egg Tartine with Goat Cheese and Heirloom Tomato Salad

The visuals: Food bloggers can’t get enough of eggs with their photogenic bright yellow yolks. The tangy red tomato salad is a welcome foil—on the plate and the palate—to the rest of the meal.

The health payoff: Eggs are one of the few foods that naturally contain vitamin D, which has numerous benefits including promoting calcium absorption and bone growth. The yolk of one egg contains 10 percent of the Daily Value for vitamin D. An ounce of goat cheese has 40 mg of calcium—not as much as a glass of milk—but it certainly helps contribute to our daily goal of 1000mg.

Ingredients

1 tablespoon extra virgin olive oil
4 slices sourdough bread, or gluten-free bread
4 ounces plain goat cheese, at room temperature
4 eggs
1/4 teaspoon freshly ground black pepper
2 heirloom tomatoes, chopped (1 cup)
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon aged balsamic
1 teaspoon extra virgin olive oil
basil for garnish, optional

Directions

1. Brush each slice of bread with ¼ teaspoon of the oil. Toast the bread in a toaster oven until crisp.
2. While the bread toasts, coat a large skillet with cooking spray and heat on high. Add the eggs, two at a time, and turn burner down to medium. Cook for 2-4 minutes, until the whites have set. Flip over and cook an additional 30 seconds. Transfer to a plate and repeat with remaining two eggs.
3. Spread 1 ounce of goat cheese over each slice of toast and top with a fried egg. Serve with 1/4 cup of heirloom tomato salad.

Yield: 4 servings

The post A Colorful Guide to Healthy Eating appeared first on Sonima.