June 2019 Health Hotline® Magazine Issue 24
Welcome to Natural Grocers’ innovative good4u Health Hotline Magazine. Each month Natural Grocers produces a 32 to 40-page full-color magazine designed to educate our customers about all things that are good4u, good for the environment and good for the economy. Our editorial panel of health and nutrition experts bring you original content that you won’t find anywhere else and that is tailored to your wants, needs, and interest. Enjoy!
- Happy Father's Day
- For the Love of Organics: Basil
- Non-Alcoholic Fatty Liver Disease
- Inner Glow
- Natural Grocers Pesto Crusted Mahi-Mahi
- Natural Grocers Chorizo and Black Bean Bowl
This easy keto-friendly weeknight recipe is deliciously satisfying. The pesto crusted mahi-mahi is hearty and bursts with the aromatic flavors of garlic and basil, while the blistered tomatoes and chard add warmth, flavor, and color to this meal.
- Preheat the oven to 375°F.
- Make the pesto: Add the basil leaves to the bowl of a food processor. Pulse until well chopped. Add the walnuts, garlic, cheese, and salt and process until the mixture is uniform, scraping down the sides as necessary. With the machine running, slowly add the olive oil and process until well incorporated. Set pesto aside.
- Stack the chard leaves and roll them up and cut chiffonade (sliced perpendicular to the roll into thin strips). Do this in batches until all the leaves are sliced into thin strips. Set aside.
- Place the pork rinds in a blender and blend into a powder. Transfer to a bowl. Add the pesto to the pork rind powder and stir together until well combined. Taste and add salt and pepper if desired.
- Place the mahi-mahi portions on a parchment-lined baking sheet and spread the pesto mixture evenly onto each piece of fish, pressing the mixture onto the fish to form an even crust.
- Bake the mahi-mahi for 12-16 minutes. Fish should reach an internal temperature of 145°F. Check the temperature by inserting an instant-read thermometer into the thickest part of the fish; if you do not have an instant-read thermometer, cut into the thickest part and look at the texture. The fish should be opaque and break easily into flakes when you nudge it with a fork
- For the vegetables: While the fish bakes, heat the olive oil in a heavy skillet (cast iron or stainless steel with a lid) over medium heat. When the oil is hot, add the tomatoes and let cook undisturbed for 2 minutes; the tomatoes should begin to pop and sizzle a bit (watch for flying oil and tomato juice). After 2 minutes, stir and turn the tomatoes over. Add the garlic to the skillet and leave the tomatoes and garlic alone without stirring for 1 minute, then stir until the tomatoes and garlic are well combined. Add ¼ of the chard and season lightly with salt and pepper. Cover and let sit for 1 minute, allowing the chard to wilt, uncover, stir and toss, add more chard, season lightly with salt and pepper, cover and let wilt; repeat the process every minute until all of the chard is incorporated. The total time to incorporate the chard with the tomatoes and garlic should take no more than 3-4 minutes.
- Add the butter and pesto to the vegetables, stir, and carefully toss until fully incorporated. Taste and season with more salt and pepper if desired. Distribute the vegetables evenly among four serving plates, mounding onto the center of the plate, then add the mahi-mahi. Squeeze fresh lemon juice over both the fish and the vegetables and serve immediately.
This veggie-rich bowl is a fiesta to eat, any time of day! The gentle spice of chorizo combines with rich egg yolk and cheese to fill your belly and soul.
1.Warm a large heavy-bottomed skillet or Dutch oven with a lid over medium heat. Add chorizo and brown until mostly cooked, about 8 minutes, stirring occasionally.
2. Add the onion and continue to sauté, breaking up the sausage, for about 2 minutes, or until onion begins to become translucent.
3. Add the black beans, zucchini, bell pepper, tomatoes, mushrooms, and salt and stir to combine. Continue to cook, stirring occasionally, until the vegetables are tender and evenly cooked through, about 15 minutes.
4. Create four depressions in the vegetable and sausage mixture. Crack an egg into each depression. Sprinkle eggs with salt and cover to cook. Cook about 5 minutes for runny yolks, or up to 10 minutes for set yolks.
5. To serve, scoop ¼ of the sausage and vegetable mixture, including one egg, into a bowl. Sprinkle with about 2 tablespoons of cheese and top with salsa and sour cream if desired before serving.