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Help for Anxiety and Depression | Soul Food is Comfort Food

From eNewsletter 3/23/2020

DID YOU KNOW that online mindfulness-based cognitive therapy can improve residual depressive symptoms in subjects who remain symptomatic despite antidepressants and/or psychotherapy, new research shows in JAMA Psychiatry?


There are numerous apps and online programs you can use for mindfulness-based cognitive therapies. It is a great option for most of us that are homebound for the foreseeable future.


PEP TALK

We have no plans on closing and will continue to serve your wellness needs through this public health issue.


All we ask is that you continue to be vigilant utilizing the wellness knowledge we gave you to stay as healthy as possible. Please tell your loved ones because one thing that is not being discussed enough by the media and our leadership is the ownership we must take for our own health, and that starts with food and nutrients.


Please take this time to cherish your family if you are together. Once you get over the shock that you may be together for a while, use this unique time in history to reconnect. If you live alone, know that there are many ways to virtually be with family and friends. After we have traversed these hardships, it may come to pass that despite our past differences, family, friends, acquaintances, and the population as a whole may become more closely aligned.


SOUL FOOD IS COMFORT FOOD

Bonnie and Steve:Soul food is ethnic cuisine traditionally prepared and eaten by African Americans in the Southern United States. Soul food is comfort food, and we could all use a little comforting right now.


There are a few ingredients in soul food that we tweaked to make it healthier. So please indulge us, so that we may all indulge in a little comfort food right now.

SOUL FOOD STAPLES


Cabbage (good detoxifier, aids digestion, contains healthy polyphenols, good source of vitamins C, K, and folate, anti-inflammatory)


Collard Greens (high in absorbable calcium low calorie, high vitamin A, and C, good potassium)

Dandelion Greens (high in absorbable calcium, great detoxifier, low in calories, good in vitamins A, C, E, K, and Folic Acid, good in minerals magnesium, iron, and potassium


Turnip Greens (high in absorbable calcium, low calorie, good potassium/vitamin   C/potassium, vitamin A, vitamin K)


Mustard Greens (high in absorbable calcium, low calorie, good source of vitamin C, magnesium, Folic Acid, and vitamin K)


Kale (low calorie, great detoxifier, high in vitamin C, vitamin A, vitamin K,  and vitamin B6)


Cooked Black Eyed Peas (good protein, fiber, folate, thiamin, magnesium, and potassium)


"Candied" Yams (see our recipe...high beta carotene, fiber, potassium, and good vitamin B-6)


"Fried" Fish (see our recipe...monounsaturated fat, high protein, high zinc)


"Smothered of Fried" Chicken (see our recipe...monounsaturated fat, high protein, high potassium)

RECIPES


CABBAGE AND COLLARD GREENS

-one bag organic green cabbage, shredded

-2 lbs. collard greens, chopped

-one cup organic carrots, diced or shredded

-one large yellow onion, diced

-2 large cloves of garlic, minced

-2 T. grapeseed or cold pressed canola oil

-1 lb. nitrate-free deli smoked turkey, cubed

-1 cup filtered water or homemade chicken broth

-salt and pepper to taste


In a large pot, stove top on medium high heat, sauté the onions, garlic, and carrots until translucent. Then add the smoked turkey cubes.  Sauté for one minute longer. Then add the collard greens, cabbage, water or chicken broth,  and seasonings.  Reduce the heat to medium, and cook for 30 to 45 minutes or until the cabbage and collard greens are soft and tender.  Add more water or broth, if needed. Serves:  four

VEGETARIAN BLACK-EYED PEAS

-1 lb. dried black-eyed peas, sorted and soaked overnight or for 8 hours

-6-8 cups vegetable broth

-1 T. Extra virgin olive oil

-1 medium onion, chopped

-4 cloves garlic, minced

-1/2 red bell pepper, chopped

-2 sprigs fresh thyme, whole

-1/2 tsp. Cayenne pepper

-1 tsp. smoked paprika

-sea salt to taste


Add dried peas to 6 cups of filtered water in a large bowl and soak overnight. Drain peas and rinse well. Heat olive oil a large pot.  Sauté onions, garlic, and pepper in oil. Add the vegetable broth, peas, and spices. Cook for about 45 minutes or until the mixture is thickened.  Remove thyme sprigs before serving. Serves four (as a side dish)


SMOTHERED CHICKEN

-2 lbs. (bone in, skin on) chicken thighs

-juice of one lemon

-1/2 stick of Earth Balance butter substitute

-1/2 cup avocado or grapeseed oil

-Sea salt and pepper to taste

-3/4 cup all purpose or gluten-free flour

-1 medium sized onion or two large shallots, diced

-1 clove garlic, minced

-1 lb. button mushrooms, stems discarded and sliced (optional)

- 1 1/2 cups chicken stock


Place the chicken thighs in a bowl with the lemon juice and enough water to barely cover the chicken. Refrigerate for at least one hour. Melt the butter substitute and oil in a large skillet over high heat. Drain the chicken, pat it dry, and season it with salt and pepper. Place 1/2 cup of the flour in a shallow bowl, and in batches, dredge the chicken with the flour and sauté until the skin of the chicken is brown and crisp, about five minutes on each side. Place the chicken on a plate and cover with tin foil to keep warm.  In the remaining oil in the skillet, sauté the onions/shallots, garlic, and optional mushrooms, adding more oil if necessary.  Add the remaining flour to the skillet and cook, stirring constantly. The flour should turn into a light brown roux after about five minutes.  Return the chicken to the pan, then add the chicken stock. Increase the heat to high and bring all to a boil. Reduce the heat to simmer and cook for about 20 minutes longer or until the gravy has thickened and the chicken is tender. Serves:  four


CORN FRIED "CATFISH"

(Because frying can release carcinogens, we recommend using  oil that has a safe, high smoking temperature and seals in juices; we also substituted the catfish with responsibly raised tilapia to make this a healthier recipe.)


-4 (8 oz. each) tilapia filets (or other good frying fish you like)

-1/4 cup avocado or grapeseed oil

-3/4-one cup organic yellow cornmeal OR gluten-free Panko breadcrumbs

-1 tsp. iodized sea salt

-1/2 tsp. cayenne or white pepper

-lemon wedges

-your favorite hot sauce or tarter sauce (optional)


Heat the oil to high until bubbling, then reduce to medium.  Add the spices to the cornmeal/Panko and dredge each side of the filet in the mixture.  Sauté until crisp on both sides.  Place the cooked filets on a rack to remove excess oil.  Top with a squeeze of lemon and the optional sauces. Serves:  four


MOLASSES SKILLET CORNBREAD

(no real good gluten-free option unfortunately; sorry corn intolerants)


-1 cup organic yellow cornmeal (especially stoneground)

-1 cup unbleached all purpose or gluten-free (not corn based) flour

-1/4 tsp. Salt

-1/4 tsp. Baking soda

-1 large egg, whipped

-1 1/4 cup organic buttermilk

-2 T. unsulphured molasses

-1/3 cup grapeseed or cold pressed canola oil

-1 tsp organic butter or Earth Balance butter substitute


Heat the oven to 375 degrees and heat iron skillet in the oven.  Mix the dry ingredients.  Then add the wet ingredients and mix gently.   Melt the shortening in the skillet.  Pour the batter into the skillet.  Bake for about 25 minutes or until the cornbread is golden brown on top.  Slice into wedges and serve warm.


EASY BLACK-EYED PEAS AND GREENS SOUP

-2 cups canned cooked black-eyed peas

-2 T. Extra virgin olive oil

-medium yellow onion, diced

-1/2 cup organic celery, chopped

-6 cups homemade chicken broth

-3 cups fresh greens (collards, kale, arugula, dandelion, turnip...or a combination), chopped

-1/2 cup carrots, chopped

-8 oz. turkey bacon, diced


Sauté onion, celery, carrot, and turkey bacon in olive oil.  Add the greens and broth.  Cook for 15 minutes or until soft.  Add the cooked black eyed peas and cook for another 15 minutes. Serves: four


ZINC PLAYS AN IMPORTANT ROLE IN HUMAN PHYSIOLOGY

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