Comfort Food Recipe: Chicken Casserole

It's the time of year we turn to comfort foods to warm us up and make us feel cozy... But often comfort foods are high in unhealthy fat and refined carbs, leading to a little extra "insulation" on our bodies and cravings for more.

This recipe is a healthful comfort meal, adapted from a recipe by Rachael Ray. It's made with whole ingredients that give you a balance of whole grains, lean protein, and nutrient dense veggies... AND it's really tasty! Have a serving of this on its own or with a green leafy salad on the side (spinach would be good) and you've got a really satisfying meal. It's high in fibre (to keep your arteries and intestines clean and clear), B-vitamins (good for energy and metabolism), and healthy "medium chain" fats from coconut that support the thyroid and are readily converted to energy (rather than adding to body fat). You can enjoy a healthy portion of this, without fear of packing on the pounds!

Chicken, Mushroom, Broccoli, & Brown Rice Bake with Leeks
makes 3 large or 4 small servings

Ingredients

Rice:
1 cup + 3 Tbsp chicken stock
3/4 cup brown rice

Chicken Mixture:
1/2 Tbsp butter
2 leeks
6 oz cremini mushrooms, sliced thickly
1 cup broccoli florets
1/2 tsp sea salt
2 large (organic) chicken breasts (1 lb) - cut into thin(ish) slices/chunks
1/2 cup chicken stock
1 tsp arrowroot flour
1/2 cup coconut milk
black pepper to taste

Optional topping:
1/4 cup freshly grated parmesan cheese

Directions

1. Preheat oven to 350F and have a 1.5-2L casserole dish ready.
   
2. Bring 1 cup + 3 Tbsp of chicken stock to a boil. Spread rice in bottom of casserole dish and pour boiling stock on top. Cover tightly with 2 layers of aluminum foil, put dish on a baking sheet, and place in oven for 30 minutes.
3. Cut leeks in half, then slice them 1/4 inch thick (discard greens). Place in a large bowl with water, swirl a few times, then let sit a few minutes for any dirt to fall to the bottom. Then using your hands transfer leeks to a strainer to drain.
4. Melt butter in a large skillet over medium heat. Add leeks and saute until soft, about 5 minutes. Add mushrooms and salt, an saute another 5 minutes until mushrooms are soft but not overcooked. Stir in chicken and chicken broth, bring to a low simmer and cook for several minutes.
5. Put arrowroot flour in a small bowl, and add1 tbsp of coconut milk. Mix to make a slurry.
   
6. Add remaining coconut milk to chicken mixture and cook a few minutes while stirring. Add slurry and cook another 3-5 minutes until it thickens. Remove from heat.
7. Once rice has baked for 30 minutes, remove from oven and carefully remove tin foil. Spoon chicken mix evenly over the top. Cover tightly again with tin foil (use towels to avoid burns), and return to oven for another 25 to 30 minutes, until liquid has been absorbed and it's bubbly around the edges.
8. Remove foil, and if desired, add parmesan cheese and return to oven until cheese melts and has browned in places.
9. Once removed from oven, allow to sit about 5-10 minutes before serving.
   

Enjoy!

Warming up to Winter

Aah, it's that time again. We in Toronto might be experiencing a bit of an "Indian Summer" but we all know what is right around the corner... When the air is brisk, the sky is gray, the land is frozen... and so are we! HELP!

Rest easy, we've got your cure for the winter blues, which often start to take hold this time of year. Sometimes known as Seasonal Affective Disorder (SAD), the blues usually begin when the days get shorter and the sky clouds over into perpetual gray. If we were bears, we would follow our natural instincts and go into hibernation until the temperature warms up again. But, we humans have to keep functioning, even in winter. So, without further ado, our Top Ten Tips to help make your winter - yes, it's possible - wonderful.

1. Go outside and walk briskly with your face in the light - even if it's gray outside -for 20 minutes every day. Both the light and the exercise will kick up your feel-good serotonin. If the wind chill outside will deep-freeze your face, find a health club with windows, locate a treadmill or stationary bike in the brightest light, and hop on.
2. Try a sunlamp specifically designed to improve SAD. Use it just 15 minutes in the morning to reset your circadian rhythms.
3. Hit the hay! Be like the bears and give in to the dark nights. Don't push yourself to stay up late.
4. Eat warming foods like whole grains, free-range organic meats, root veggies, and soups.
5. Add warming spices like cayenne, garlic, and ginger to your foods.
6. Supplements that can help: quality fish oil, St John's Wort, and 5-HTP are all supplements known to help improve moods. Consult an ND, nutritionist, or your doctor to learn more.
7. Avoid foods that stress your body in the cold like ice-cream, too many raw foods, cold smoothies and too much sugar.
8. Drink warm herbal teas to get your water quota. Try immune-stimulating Echinacea Special Formula from Yogi tea.
9. Try a hot water bottle. Sounds a little 1800s, but it works! You can get a hot water bottle at any drugstore. Toss it in your bed to warm up your sheets, or use it on an achy, crampy belly or back.
10. Health-up your comfort foods. We all crave comfort foods in winter - our serotonin levels are lower due to lack of sun. So the body compensates by craving carbohydrates and sugary foods to naturally boost serotonin. Remake your favourite foods with the highest quality ingredients, and savour them slowly after playing in the snow!

Wellness Quick Tip
The secret weapon for winter wellness may be Vitamin D. Vitamin D is produced when the sun's rays hit our skin, making deficiencies common in winter. It has also been found that SAD tends to be prevalent when Vitamin D stores are low. Many people report improvement in mood with only 1000 mg per day. Check with your doctor to see what dosage might be right for you.