Chiropractic care for Wellness

Appetizers/Side Dishes Recipes

Creamed Spinach

1 lb spinach
hot water or stock
1/3 c cashews or other nuts
1tbs Dijon-style mustard
1tbs arrowroot
1/4 c water
1 c sliced onions
1-2tbs olive oil

Serves: 4

1. Wash the spinach in plenty of cold water. Drain slightly, then place wet leaves in a large frying pan or Dutch oven. Steam for 2-3 minutes, until spinach wilts.

2. Transfer to a colander set over a bowl. Allow spinach to drain, but do not press out liquid or squeeze dry. Chop coarsely and set aside.

3. Measure the liquid in the bowl. If you don’t have 3/4 cup, add enough hot water or stock to make that much. Set aside.

4. Grind the nuts to a fine powder in the blender. Add the spinach liquid and the mustard. Blend well, until smooth.

Squid Salad

The flavor of the squid is delicately set off by the chili, lemon, and garlic dressing in this appetizer, which is good for any special occasion.

1 lb baby squid
Juice of 1 lemon
1 1/2 cups olive oil
6 cloves of garlic, peeled and sliced
3 green chilies, seeded and sliced
Salt and Black Pepper to taste
1 lemon cut into wedges to serve

Serves: 4

1. Clean the squid thoroughly in cold water and slice the bodies into 1/2 inch-thick rings.

2. Pour the lemon juice into a pan of boiling water and plunge the squid into the water for 1 minute only, then drain immediately. Do not overcook the squid or it will become tough.

3. Heat the oil in a separate saucepan until very hot. Drop in the sliced garlic and chilies and sauté them for 1 minute or until the garlic turns golden brown and the chilies are crispy. Remove from the heat and allow to cool.

4. Season the cooked squid with salt and plenty of freshly ground black pepper. Pour the cooled oil, garlic, and chili mixture over the squid and mix well to ensure that all of the squid is covered in the dressing.

5. Divide the squid into 4 portions and serve with lemon wedges and a watercress and arugula salad.

High Protein Granola

Combining a grain with legumes, seeds, nuts, and amaranth gives you a high-protein breakfast dish. That’s a plus! If you can’t have milk, serve with pineapple milk.

2-1/2 c rolled oats
3/4 c amaranth flour or oat flour
1/2 c chopped walnuts
1/2 c shredded unsweetened coconut (opt)
1/2 c sunflower seeds
1/3 c peanuts
1 tsp ground cinnamon
1/2 c sunflower oil
1/2 c honey
1 tsp pure vanilla extract (opt)
3/4 c raisins or other dried fruit(opt)

Serves: 7 cups

1. In a large bowl combine the oats, flour, walnuts, coconut, sunflower seeds, peanuts, and cinnamon.

2. Combine the oil and honey in a small saucepan. Heat briefly to liquefy the honey.

3. Stir in the vanilla. Pour over the oat mixture.

4. Spread mixture in a thin layer in a jelly-roll pan. Bake at 350 for 20 to 30 minutes, stirring mixture every 10 minutes. Granola is done when it is golden brown.

5. Allow to cool, stir in raisins or other dried fruit.

6. Store in the refrigerator in lightly capped jars.

Guacamole

Good as a dip, sauce, topping or side dish, this Mexican specialty is made of mashed avocados,lemon or lime juice and various seasonings. I like it quite spicy but you can tailor it to your own taste. Serve guacamole with tortilla chips. It is especially delicious with fresh shrimp. I peel them, but leave the tails on so they are easier to hold and dip.

2 ripe avocados
Juice of 1 lemon or 2 limes
1 small tomato, finely chopped
1 small green bell pepper, seeded and finely chopped
1 shallot, peeled and finely chopped
Handful of chopped fresh cilantro
Dash of Tabasco sauce or pinch of chili powder

Mash the avocados roughly with a fork and add the lemon or lime juice. Mix in the rest of the ingredients to create a smooth but textured consistency. Season the guacamole to taste with the Tabasco sauce or chili powder – bear in mind that this dip should be fairly hot but not fiery. To store before serving, cover with plastic wrap placed directly on the surface and refrigerate to prevent the avocado flesh from discoloring.

Hummus

Tahini added to a base of chickepea puree gives this popular eastern dip its distinctively strong flavor.

1 ¾ cups chickepeas (cooked or canned)
7 tablespoons Tahini
2-3 cloves garlic, crushed
Juice of 1 lemon
1/3 cup olive oil, plus extra for drizzling
Salt and pepper to taste
Gluten-Free paprika and chopped fresh parsley to garnish

1. If using dried chickpeas, soak them overnight, then boil them in plenty of water until tender.

2. Drain the cooked or canned chickpeas and set aside the liquid. Place the chickpeas in a bowl with the other ingredients. Mash with a fork into a thick puree or blend in a food processor. If the paste seems to thick, use some of the chickpea cooking water (or liquid from the can) to dilute it. The consistency should be like that of mashed potatoes. Season to taste.

3. Spoon the hummus into a bowl, drizzle a little olive oil over it and sprinkle with a pinch of paprika and some parsley. Place the bowl in the center of a large dish and surround with curites, potatoe and tortilla chips to serve.

Asparagus Omelet

Asparagi con uova – Asparagus omelet

Ingredients for 4 persons

6 eggs
1 bunch asparagus
Olive oil
1 clove garlic, finely chopped
Salt
Pepper

Preparation:

Cut the tender part of the asparagus into small pieces. Put them in a frying pan and let them par boil in a small amount of water for a few minutes. As soon as the water is consumed add the olive oil and brown them.

Prepare the six eggs in a bowl with a pinch of salt and a pinch of black pepper; beat them and add the finely chopped clove of garlic; beat them some more and pour everything into the frying pan with the asparagus. Fry until the bottom is golden brown and then turn it upside down. When both sides are golden brown turn off the heat and serve.

Beets

Beet (with greens) Side Dish

Description
Wonderfully delicious and simple side dish or vegetable soup (depending on amount of liquid you wish to use).

Ingredients

1 – bunch of beets with greens
2 – Tbsp of olive oil
1 – cup organic vegetable broth

Directions
Wash beets and greens thoroughly. Trim top and bottom of beet (peel if desired), slice thin or julienne. Rinse greens thoroughly then chop in thirds or smaller if desired. In a heated stock pot add a bit of olive oil. Toss in beets, stir to mix with oil. When beets simmer add greens and broth. Cover, stirring occasionally until beets are tender and taste slightly sweet. Serve hot.

Caribbean Lime Cilantro Slaw

1/3 Cup Organic Mayonnaise
2 Tab. Lime Juice, freshly squeezed
2 Tab. Sugar(organic, not white)
1/2 Tsp. Dry Mustard
1/2 Tsp. Kosher Salt
Freshly ground pepper to taste
6 Cups Green cabbage, shredded or 16 oz. package
of Slaw Mix or 16 oz. package of Broccoli Slaw Mix
1/4 Cup Fresh Cilantro, chopped
Stir together the first five ingredients until well blended. Combine cabbage, cilantro, and mayonnaise mixture.

Refrigerate slaw at least one hour to develop the flavors.

Classic Crab Cakes

Classic Crab Cakes with Roasted Red Pepper Remoulade

Crabcake: This recipe for a classic crab cake is one that highlights the crab, so it does not add a lot of fillers or strong tasting ingredients.

Crab Cakes with Roasted Red Pepper Remoulade Sauce

1 Egg, beaten (optional)
1/4 Cup Organic Mayonnaise*
1 Tsp. Dijon or Spicy Mustard
2 Tsp. Worcestershire Sauce
1 Tsp. Grated Lemon Rind
1/4 Cup Fresh Parsley, chopped
2 Tsps. Old Bay Seasoning
1/2 Cup cooked Sticky Wild Rice
1 lb. Fresh Lump Crabmeat, drained
3 tabs. Olive Oil
3 Tabs. Butter

Drain crabmeat and gently pick through crabmeat to remove any bits of shell. Rinse lightly with cold water. Set aside.

In a large mixing bowl, mix first 8 ingredients together.

The mixture will be thick. If it seems a little too dry, add a little more mayonnaise, but not more than a tablespoon or so.

Using your hands, fold the crabmeat into the mixture as gently as possible to combine, keeping as much lump crabmeat intact as possible. Do not squeeze the mixture together.

Let mixture stand 3 minutes. Gently shape the crab mixture together to form patties. This amount will make 8 large or 12-14 small patties. Place the crab cakes on a baking sheet or pan lined with wax paper. Chill in the refrigerator for 1 hour (a quick chill in the frig helps set the crab cake) up to 8 hours.

In a large skillet or on a griddle, heat half the oil and butter over medium to medium-high heat until hot. Add half of the crab cakes and sauté until golden brown, about 4-5 minutes per side.

Repeat with the remaining half of the oil and butter and crab cakes.

Drain on a rack over paper towels.

Serve with Roasted Red Pepper Remoulade, classic Remoulade sauce, tartar Sauce, or a wedge of lemon.

Roasted Red Pepper Remoulade

1 7 oz. Jar Roasted Red Bell Peppers, drained
1 Cup Mayonnaise
1/4 Cup Parsley
1/4 Cup Dill Pickle Relish
2 Tab. Green Onion, chopped
1 Tab. Grated Lemon Rind or Zest
2 Tab. Prepared Horseradish
1 Tab. Capers, drained
1/2 Tsp. Kosher Salt
1/4 Tsp. Freshly Ground Pepper

Process roasted red peppers and mayonnaise in a blender or food processor until smooth, scraping down sides when necessary.

Add parsley and remaining ingredients and process just until combined, but not smooth. Chill at least 30 minutes. Makes 2 cups

Lettuce Wraps

Nutrient-rich mushrooms, walnuts and red peppers make this a satisfying salad.

Serves: 4 person(s)
Preparation Time: 20 mins
Ingredients:

2 cups finely cut button mushrooms
1 cup finely cut broccoli
½ cup finely cut kale
3/4 cup water
1 onion, chopped
1 red pepper, seeded and chopped
1/4 cup chopped California walnuts
1/4 cup sherry vinegar or wine vinegar
1/4 cup chopped parsley
1 pinch sea salt
1 pinch black pepper, or to taste
16 leaves iceberg or butter lettuce

Directions:

Coat a large nonstick skillet with 1 tbs of butter and place over medium-high heat. Add the kale, onion, pepper, broccoli and mushrooms and cook, stirring occasionally, for 5 minutes. Turn the heat to low, cover the pan and continue cooking until the red pepper is just tender, 5 to 7 minutes more. Stir in the walnuts.

Add the walnut mixture to the vinegar and parsley. Stir and toss to combine, then season with salt and pepper. Let cool slightly.

Spoon about 1/4 cup of the vegetable and walnut mixture into each lettuce leaf. Fold the leaves in half and eat them “taco-style.”

Marinated Roast Asparagus

Marinated Roast Asparagus and Green Beans with Garlic and Onions

Add this simple-to-make low-fat, low-cal vegetable dish to your menu.

Olive Oil in spray container
1/2 pound fresh green beans, cleaned, trimmed, and
patted dry
1 pound fresh asparagus, likewise
1 medium red onion, cut into rings
8 to 10 cloves of garlic, peeled and cut in half
1/2 teaspoon salt
2 to 3 tablespoons balsamic vinegar
Freshly ground black pepper

Preheat the oven to 400 degrees. Spray a cookie sheet or shallow baking tray with olive oil in spray bottle. Spread asparagus and beans on the tray, and cover with onion rings and garlic. Salt lightly, and spray with olive oil. Bake the vegetables about 20 minutes, interrupting several times to shake the tray. Test at about 15 minutes. When veggies are tender, remove from the oven and transfer to a bowl or small casserole. Drizzle immediately with vinegar. Apply freshly ground black pepper to taste. Serve hot, room temperature, or cold.

Sun-Dried Tomato & Walnut Pesto

A deliciously different pesto made with walnuts and richly-flavored sun-dried tomatoes. You can use this pesto as a dip or spread, you can stir it into soups to add richness and flavor, and of course you can serve it with pasta.
(1 cup)

1 large clove garlic – roughly chopped
1 cup fresh basil leaves
1/3 cup grated Parmesan cheese
1/3 cup walnuts
2 tablespoons water
6 sun-dried tomatoes – roughly chopped
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/3 cup extra virgin olive oil

PLACE all the ingredients, except the olive oil, in a food processor. WHILE you process, slowly pour the olive oil into the mix until all the ingredients turn into a smooth paste (you may have to scrape the sides occasionally).

Variations: Pine nuts, pistachio nuts, macadamias, almonds or cashews can be substituted for the walnuts.

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Dr. Gus Advanced Health & Wellness Centers - Bolingbrook
550 East Boughton Road #205
Bolingbrook, IL 60440
(630) 410-2620