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Gareth Churchill

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Dinner Healthy Recipes

Low Carb Chili

Updated on Leave a Comment on Low Carb Chili1 min read

A low carb chili recipe so easy to make even someone with near zero cookery skills can manage it.

The reason it’s low carb is because it doesnt include kidney beans. But feel free to add them if counting carbs isn’t on the agenda.

Ingredients

  • 2 cloves minced garlic
  • 1 cup chopped onions
  • 3 Tablespoons olive oil
  • 2 lbs lean beef, chopped
  • 4 cups canned tomatoes, drained or 4 cups beef both
  • 2 Teaspoons salt (omit if using broth)
  • 2 bay leaves
  • 1 Teaspoon oregano
  • ¼ Teaspoon crushed cumin
  • 2-3 Tablespoons chili powder
  • 2 cans Eden Black soybeans, drained

Instructions

  1. Place all ingredients in a large stock pot or slow cooker.
  2. Bring to a boil.
  3. Reduce heat, cover and simmer for 1- 2 hours.
  4. The longer this mix simmers, the more the flavors will set in.

For extra carb reduction: swap beef broth or stock in place of
tomatoes.

Dinner Healthy Recipes

Sesame Honey Chicken

Updated on Leave a Comment on Sesame Honey Chicken1 min read

Sesame chicken was always one of my favorite dishes when going out for a Chinese.

But Chinese restaurants are known to add extra ingredients, like MSG, to improve the taste… but wreck havoc to our guts.

So I found out how to make it at home, and a healthier version without the mysterious added spices.

Serves 1

  • 1 chicken thigh, cut into 1/8-inch strips
  • 3 Tablespoons cooking oil, divided
  • 2 Tablespoons soy sauce 1/4 Teaspoon pepper
  • 3 green onions, thinly sliced
  • 2 garlic cloves, minced
  • 1 Tablespoon sesame seeds
  • 1 cup of brown rice

Instructions

  1. Start cooking the brown rice in boiling water
  2. Place chicken in a glass bowl.
  3. Mix sugar, oil, soy sauce, seasonings and sesame seeds.
  4. Pour mixture over chicken and toss to coat.
  5. Allow to marinate for 15 minutes.
  6. Stir fry marinated chicken in skillet or wok over high heat.
Dinner Healthy Recipes

Ground Beef and Cabbage Casserole

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If you’re a fan of cabbage, you’ll love my Ground Beef and Cabbage Casserole recipe.

It’s packed with ground beef, rice, tomatoes, cheese, and of course, cabbage.

And it’s super easy to make too. Just add all the ingredients to a skillet, fry, cover and then simmer until it’s cooked to perfection.

Serves 4

Ingredients

  • ½ lb ground beef
  • ½ cup chopped onion
  • ½ bag coleslaw mix
  • 1-1/2 cups tomato sauce
  • 2 Tablespoons lemon juice

Instructions

  1. Brown ground beef first and set aside.
  2. Add onion and cabbage to skillet and sauté until soft.
  3. Add ground beef back in along with tomato sauce and lemon juice.
  4. Bring mixture to a boil, then cover and simmer for 30 minutes.
Dinner Healthy Recipes

Low Carb Deep Dish Quiche Pizza

Updated on Leave a Comment on Low Carb Deep Dish Quiche Pizza1 min read

Who says pizza can’t be healthy?

My deep dish quiche pizza recipe combines with a rich tomato sauce, Italian cheeses and and roasted pepperoni.

Filling, nutrious and healthy. Yum!

Serves 4

Ingredients

  • 4 ounces cream cheese
  • Three eggs
  • 1/4 cup parmesan cheese
  • 1/3 cup heavy cream
  • 1/2 teaspoon oregano
  • 2 cups shredded Italian cheese (mozzarella, romano, parm mix – or
  • your choice)
  • 1/4 teaspoon garlic powder
  • 1/4 cup tomato sauce
  • 1 cup shredded mozzarella
  • 20 slices pepperoni

Instructions

  1. Preheat oven to 375 degrees.
  2. In mixing bowl, beat together the eggs and cream cheese until
    smooth.
  3. Stir in heavy cream, parmesan and spices.
  4. Pour 2 cups cheese into a nonstick, 13×9 inch baking pan or
    equivalent.
  5. Add egg mixture on top of cheese and blend together so that cheese
    is suspended in the mixture and not concentrated at the bottom of
    the pan.
  6. Bake in oven approximately 30 minutes and then briefly
    remove pan to add on layers of mozzarella and pepperoni.
  7. Return to oven for 10 more minutes or until dish is bubbly and
    brown.
Dinner

Chilli Salsa Beef Goulash

Updated on Leave a Comment on Chilli Salsa Beef Goulash1 min read

Travel to Hungary, Poland or parts of eastern Germany and you’ll find beef gholash pride of place on every menu.

It’s a hearty dish, warming in winter and packed with nutritious goodness.

Beef gholash is best cooked slow so the chunky pieces of meat are tender. And like with many of my dishes, I’ve added chilli salsa for a spicy edge.

Yields 4 servings

Ingredients

  • 2 lbs beef cubed, in 1-1/2 inch cubes
  • 3 Tablespoons cooking oil
  • 1 Tablespoon chili salsa
  • 3 oz onions, chopped
  • 1 sweet bell pepper, cubed
  • 1 lb tomatoes, cubed
  • 1 cup red wine watersalt, pepper

Instructions

  1. Fry cubed beef in a large pot or skillet in cooking oil.
  2. Once beef browns, add chili salsa and fry for 1 minute.
  3. Add onions and cubed vegetables and continue frying for 10
    minutes.
  4. Add wine as well as extra water if needed.
  5. Cover and simmer for 30 minutes.
  6. Add salt and pepper to taste.
Breakfast Healthy Recipes

Sausage and Salmon Omelet with a Spicy Kick

Updated on Leave a Comment on Sausage and Salmon Omelet with a Spicy Kick1 min read

Omelettes are fast to make, packed with protein and you can add all sorts of ingredients from the fridge.

My omellete recipe includes salmon, avocadoa and little cayenne pepper for a spicy kick.

1 serving

Ingredients

  • 3 eggs
  • 1 smoked salmon
  • 3 links organic pork sausage
  • ¼ onions
  • ¼ cup provolone cheese
  • 1 tsp cayenne pepper

Instructions

  1. Beat eggs and place into skillet.
  2. Follow standard omelet method, adding onions, salmon and cheese
    before turning omelet over.
  3. Sprinkle finished omelet with extra cheese, the cayenne pepper and serve sausage links on the side.

Breakfast Healthy Recipes

Mexican Spicy Eggs’N’Avocado Breakfast

Updated on Leave a Comment on Mexican Spicy Eggs’N’Avocado Breakfast1 min read

You may know this dish by its traditional name: ‘Huevos Rancheros’ or ranch-style eggs.

I love this spicy Mexican breakfast recipe. It’s so filling and nutritious that I often eat it during the week.

You can also serve it with tortillas as an evenig meal.

It only takes 30 mins to cook. Yet it’s so simple and mouth watering, you’ll be eager to cook it time after time.

Yields 2 servings

Ingredients

  • 4 eggs, poached
  • 1/4 cup chunky salsa
  • 1/3 cup cheddar cheese, shredded
  • 1/3 cup avocado, cut into chunks
  • 2 Tbs. sour cream
  • 2 Tbs. olives, sliced
  • 2 Tbs. fresh cilantro, finely chopped

Instructions

  1. Cook eggs by poaching.
  2. Heat salsa in microwave or on stove over medium high heat.
  3. Place poached eggs on serving plate and top with salsa, sour
    cream, olives, cheese, avocado and parsley.

Breakfast Healthy Recipes

Strawberry Crepes

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These delicate crepes are rolled up with a fluffy cream cheese filling and sliced strawberries. Make these as a dessert when strawberries are in season, or for a fancy weekend brunch.

Yields 6 servings

Ingredients

  • Butter (enough to fry crepes)
  • 3 large eggs
  • 2/3 cup heavy cream
  • 3 tablespoons Dr. Atkins Bake Mix
  • 4 tablespoons sugar substitute
  • 1/8 teaspoon almond extract
  • 1/4 teaspoon vanilla extract
  • 1/2 teaspoon orange zest grated
  • Strawberry filling:
  • 2 cups strawberries, washed, hulled and sliced
  • 6 tablespoons Sugar
  • Twin sugar substitute

Instructions

  1. Prepare a heavy, 8 inch skillet or crepe pan with heated butter.Whisk all crepe ingredients together in mixing bowl.
  2. Once the butter stops foaming, pour 1/6 crepe mixture into skillet,
    making sure to cover the bottom evenly.
  3. Cook until bottom is browned and top is set.
  4. Use a spatula to flip the crepe and brown the other side.
  5. Once done, transfer to a paper towel.
  6. Repeat this procedure with remaining batter and butter.
  7. Next, make your filling by combining strawberries with sugar
    substitute and spoon about ¼ of mixture on each crepe. Add light
    whipped cream to taste and garnish with remaining strawberries.
Gut health

Cure for Fibromyalgia Found in the Gut? Breakthrough Achieved by McGill University

Updated on Leave a Comment on Cure for Fibromyalgia Found in the Gut? Breakthrough Achieved by McGill University3 min read

“I lost everything. I’ve lost my job, my apartment, my credit,” says Marie-Helene Champoux.

Marie-Helene is just one of the 6-12 million American women who struggle through the day with low moods, pain and depression.

All symptoms linked to fibromyalgia.

Sadly, also like millions of women, she had no clue fibromyalgia was the cause.

“The symptoms began six years ago… I had depression for almost two years and a lot of pain in my body. I didn’t know about fibromyalgia at the time,” says Marie-Helene.

It took two years of testing for everything in the medical book until doctors narrowed it down to fibromyalgia…

Even then they needed some convincing.

“There were a lot of visits to the hospital to get all kinds of tests imaginable. A lot of doctors don’t really know about [fibromyalgia],” says Marie-Helene.

Despite the billions spent on research, pill bottles and surgery, mainstream medicine has yet to find a cure for fibromyalgia.

Yet the solution could be as simple as changing our diets.

This is according to breakthrough research by McGill University.

After analysing the guts of patients with fibromyalgia, the medical researchers found pain levels are directly linked to 19 species of gut bacteria.

“The severity of a patient’s symptoms was directly correlated with an increased presence or a more pronounced absence of certain bacteria—something which has never been reported before,” says Dr. Amir Minerbi, from McGill University.

In other words, if people have too much bad bacteria and not enough good bacteria in their gut it risks triggering fibromyalgia.

“This is the first evidence, at least in humans, that the microbiome could have an effect on diffuse pain.” says Yoram Shir, senior author and Director of the Alan Edwards Pain Management Unit.

This latest study highlights the impact the gut has on our all round health.

As gut imbalances have also been linked to symptoms like chronic fatigue… uncontrollable weight gain… brain fog… nervousness… insomnia… skin breakouts… and the list goes on.

So while further research is needed before a cure for fibromyalgia can be developed…

taking care of a gut imbalance may help sufferers like Marie-Helene relieve their symptoms in the meantime.

If you’re interested in revitalizing your gut health and relieve symptoms like stomach pain, low moods and chronic fatigue…

my Gut Health Transformation course shows you how in 30 days or less.

>>>Find out more about The Gut Health Transformation course

Flu fighting foods Gut health Healthy food

Supercharge Your Immune System in 23 seconds a Day

Updated on Leave a Comment on Supercharge Your Immune System in 23 seconds a Day2 min read

Growing up, I was always told to eat my veggies and drink my milk.

There was nothing about how to stay healthy during cold season…or virus-outbreak-that-could-cause-Armageddon season.

So I started doing my own reading up about what nutrients the body needs to gain a rock solid wall of immunity… and provide a natural source of energy in case food gets scare.

It soon became obvious that I’d have to spend $100s of dollars a month on supplements…

hours chopping and preparing vegatables…

or find some willing victim to give you a blood transfusion (which I hear is all the rage among aging tech billionaires) to fulfil my daily nutrient requirements.

Luckily, I found a better solution.

And I didn’t have to battle my way through protestors or run the gauntlet of going to the supermarket to get it.

It’s called NeutraGreens.

NeutraGreens is a green juice packed with 15 superfoods and 75 organic ingredients.

This includes brocoli, alfalfa, kale, spirulina, acai berry, pomegranate, cranberry…

and ALL the other fruits and vegetables we’re told are packed with immunity boosting nutrients.

Thanks to NeutraGreens I can load up on all the nutrition my body needs in 23 seconds (that’s right, I timed it).

While we’re on lock down (most of us, anyway), you can get a trial pack for $29.99.

A saving of $20, and delivered direct to your door.

So if you’re concerned you may not be getting all the nutrients your body needs for a strong, health immune system… why not try it out?

And if you don’t like the taste they’ll refund every cent.

>>>Try out NeutraGreens and find out how it can supercharge your immune system in 23 seconds a day

Earnings disclaimer – If you buy NeutraGreens via this article we will earn a small commission. However, we think it’s a great way of hittting your daily nutrition goals, and it’s offered with a 60 day money back guarantee, so there’s no risk in giving it a try.

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