Tag Archives: #healthy

My Trip to True Food Kitchen Phoenix AZ – Healthy Delicious Food

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True Food Kitchen is a full service casual restaurant located in Phoenix Arizona at the Biltmore Fashion Plaza. There is another True Food Kitchen in Scottsdale and somewhere around forty other locations and many new locations to open in the United States. True Food Kitchen offers foods that are based on the science that to maintain your best health by choosing foods that don’t contribute to chronic inflammation by alternative medicine celebrity doctor Dr. Weil. True Food Kitchen offers vegetarian, non vegetarian, vegan and gluten free foods. They are happy to customize a meal for you. A few locations offer yoga brunches.

The Phoenix location offers a foliage lined patio.

Inside is bright, woody with green accents and modern light fixtures.

Today I went with the winter immunity bowl $14.00 (470 calories V) and added chicken $4.00 (160-180 calories)

This bowl was filled with mushrooms (That is why I wanted to try this…..OR THEY WERE SUPPOSE TO BE lion’s mane mushrooms????????), farro, quinoa, carrots, broccolini, garbanzo beans, bean sprouts, edamame, organic kale, garlic broth and added chicken. I’ve recently had lion’s main mushrooms a few times and these did differ in texture and taste and seemed very similar to shiitake mushrooms(???????????????). The bowl was tasty. The chicken was abundant and moist and tender. It was filling but didn’t weigh you down. I am sorry now that I didn’t pull out the mushrooms to photo…I can see one mushroom floating near the top. This does not look like a lion’s mane mushroom. It’s the wrong color, wrong taste and wrong texture. It’s the piece above the chicken and below the kale. But someone from the restaurant claimed it was lion’s mane mushrooms…………????????????? so I can’t say it wasn’t but I have my doubts. Most of the mushrooms in this dish seemed similar to shiitakes.

Here are raw lion’s mane mushrooms. They have a lacy texture and look like tribbles from Star Trek. Mine that I cooked were very very tender.

Here are the same lion’s mane mushrooms cooked

I did question my server about the mushrooms and she thought that my dish was made with lion’s mane mushrooms. I know that I did get one small piece of lion’s mane mushroom in my dish but most of the other mushrooms did seem different. A week after I contacted the restaurant management from True Food Kitchen contacted me back and said that I got lion’s mane mushrooms in my dish. They said that the texture might have changed because they soak the mushrooms. (???????????)

ANYWHO- the dish was still very good tasting and seemed very healthy. I really did like the dish. I apologies for doubting the mushrooms. I could be wrong but I don’t think I am. (That’s The FORKING TRUTH)

My husband had the grilled fish tacos $19.50 (570 calories GF).

We got two grilled red fish tacos with pickled jicama, avocado salsa, coconut crema, dried corn, radish slices and cold grilled lime with anasazi beans on the side. I tried a bite and I have to say this was very flavorful. Even the beans had very good flavors going on. This is enough food for a woman but most men might still be hungry after this.

Last time I tried the limited summer red fish ($26.00 480 calories). (this one was really delicious!)

My husband had the limited summer spinach and mushroom pizza $15.00 970 calories. (this one was made with vegan cheese)

The food we tried seemed to be flavored well and all of it seemed healthy.

www.TrueFoodKitchen.com

Every THING is subject to change and your experience may or may NOT differ.

The Forking Truth

Healthy Light Vietnamese Inspired One Pot Chicken Recipe

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I had a great idea and went with it. If you enjoy Chicken Pho then you most likely will enjoy this recipe. I thought I could make something that taste like Pho Ga as a one pot dish and I FORKING DID! I do note that this recipe make around four bowls that contain about four ounces of chicken meat each with about 6 ounces of tender flavorful leftover chicken that you can use for maybe two lunches. This comes out soupy but it has more vegetables to it than soup. This is not PHO but it is Pho Flavored. I didn’t add rice noodles to the dish and instead added thinly cut onions and cabbage and on my second serving added some spiral cut zucchini that I liked very much. It came out delicious and it only took 2 1/2 hours in the oven. Again if you consider 4 oz of dark chicken a dinner then you will get 4 dinners and two lunches of leftover chicken. Or you can serve this over some rice noodles or rice and stretch this to be 6 meals. I do also note that the chicken skin will not be edible but it is what gives amazing flavor to this dish.

Ingredients for almost 6 meals

1 large sweet onion – sliced very thin

1/2 smaller cabbage head – core removed – sliced thin

1 carrot – peeled- shredded (long shreds if you can)

13 garlic cloves – fine chopped

1 teaspoon ground cardamon

1 teaspoon ground coriander

1 teaspoon ground ginger

1/4 teaspoon ground star anise

1/4 teaspoon ground cinnamon

1/2 teaspoon ground white pepper

1 Tablespoon dark brown sugar

1 cup water

4 1/2 lbs chicken thighs (with bone and skin)

1/2 teaspoon ground black pepper

1 Tablespoon kosher salt

1 Tablespoon granulated garlic

Directions

Set oven to 350 degrees F.

In a large baking pan or 1/2 buffet pan add the onions, cabbage, carrot, garlic cloves, cardamon, coriander, ginger, star anise, cinnamon, white pepper, sugar, water and place the chicken thighs skin up in a single layer. On top of the chicken thighs sprinkle them as even as you can with the kosher salt, black pepper and granulated garlic. Cover tightly with foil and place on a ,middle rack in the pre-heated oven. Mine were perfect for me at 2 1/2 hours but your oven, pan and doneness of the chicken might differ. To be considered safe to eat the chicken must reach at least 165 degrees F. I don’t like the dark meat until it’s very soft and comes off the bone easily. I strongly prefer the chicken to reach 180 or even slightly more. It always is delicious, tender and flavorful. It always comes out so good that it even re-heats amazing.

You are going to have to let the chicken cool down for30-60 minutes to clean off the bone and skin…If you are eating now then you might want to use a paper towel and blot the fat off that is on the top.

You can serve now. But I think that this dish is better for the next day. Let it cool to room temperature and refrigerate over night so you can easily scrape off the fat at the top of container.

Healthy Light Vietnamese Inspired Chicken one Pot Stew

Serve like Pho with cilantro, mint, lime, jalapeño, hoisin, fish sauce and sriracha. The next day I served it with some spiral cut zucchini that I salted in a colander and left out on the counter at least 30 minutes so the water in the zucchini ran out. The zucchini turns more like noodles that way. The dish was much prettier and maybe even better that way.

This is healthy light delicious and easy to prepare. You will be surprised that it is so darn flavorful.

The Forking Truth

North African Style Spicy Carrot, Beet and Chickpea Side Dish Recipe

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Some of the most delicious vegetable dishes I’ve tasted were North African or Moroccan dishes so I used those flavors and came up with this dish. This dish is a BOMB of flavors so it’s not for everyone but it really is delicious. It’s spicy, sweet, salty, sour with fresh herbs that brighten it up. I think it would FORKING GREAT with some grilled chicken and maybe a little plain white rice or couscous for one of those bowl meals.

Ingredients for about 7 servings

1 lb carrots – peeled and in slices

2 beets – roasted – peeled – cut in cubes

1/4 cup golden raisins

1 – 15.5 oz canned reduced sodium garbanzo beans – rinsed three times – drained

6 pimento stuffed green olives – sliced

1 Tablespoon course sea salt (or to taste…)

1 Tablespoon extra virgin olive oil

5 garlic cloves – ground to paste or microplane

2 Tablespoons tomato paste

2 Tablespoons Aleppo pepper

8 Tablespoons water

1/2 teaspoon smoked paprika

1/2 teaspoon hot paprika

1/2 teaspoon sweet paprika

1 teaspoon ground coriander

1/2 teaspoon ground cumin

1 bay leaf

2 Tablespoons apple cider vinegar

1 Tablespoon date syrup (I used local McClendons Brand)

2 Tablespoons parley leaves – chopped

2 Tablespoons cilantro leaves (some fine stems ok) – chopped

2 Tablespoons mint leaves – chopped

Directions

Preheat oven to 350 degrees F.

In a baking dish add the carrots, raisins, chick peas, bay leaf and olives and set to the side.

Peel beets and wrap in foil with a little water. (place on a lined baking sheet or pan because they might leak) ((Also you can’t cook gold beets this way because they react with foil. You boil gold beets)) Roast till done (about an hour or more depending on size and freshness)

In small mixing bowl add salt, oil, garlic, tomato paste, Aleppo pepper, water, all the paprikas, coriander, cumin, vinegar and date syrup. Mix well and pour over carrot/chick pea mixture. Cover with lid or foil. Cook till carrots are soft. Timing will differ depending on pan, oven and size and age of carrots. Mine were done in 75 minutes. Mix in the beets and fresh chopped herbs before serving.

North African Style Spicy Carrots Beets and Chick Peas Side Dish

It really is delicious! if you can take some heat and bold flavors you will enjoy this.

The Forking Truth

Sapiens Paleo Kitchen Scottsdale AZ is Worth a Fork! It doesn’t matter if you are into Paleo to dine here.

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Sapiens Paleo Kitchen is a small French Style, Paleo, gluten free, B.Y.O.B, restaurant located in Scottsdale Arizona. They offer healthy quality Paleo inspired French Cuisine by the experienced French trained master chef Aurore de Beauduy. Paleo is healthy cuisine designed to choose foods for your best health. Many foods such as grains, most dairy sugar, and more are avoided. This is a SMALL restaurant and the whole dining room is pictured above. Reservations are necessary.

The tables are small and are somewhat spaced close together.

It seems like you get more space when you gaze at the Mountain View threw the front window.

We started out with a paleo bread platter ($10.00…subject to change) and the balsamic braised brussels sprouts ($5.00….subject to change).

We received an assortment of thin toasted breads and chunks of bread, smoky tomato jam, artichoke tapenade. Some bread thins were herbed and some contained fruit. The chunk bread seemed richer and all the dips were tasty. Balsamic braised Brussels sprouts had a nice tender crisp texture. The portions ran larger than from a typical French Restaurant.

For dinner I had the branzino special ($31.95….subject to change).

This branzino is seasoned just so and just melts in my mouth. I don’t recall having a branzino that was prepared or tasted this well before. There is also this delicious parsnip puree here and hericot verts, large capers, frilly lettuce, persimmon and a sweet tomato.

My husband went with the rabbit stew in a dijon mustard sauce with potatoes and onions. ($28.00….subject to change).

He said it was really great and just right for him. He also mentioned that for me it might run a little high on salt..

We decided to share the daily made les chocolates ($10.00…..subject to change).

At first taste you know that you are eating high quality chocolate. I sort of wish I had a big box of this to take home. It’s really Forking Good! Some chocolates have fruit, some have nuts and one is filled with coconut. This is a generously sized plate and we shared it with two other people at our table.

High quality, reasonably priced, masterfully prepared food that is healthy.

Sapiens Paleo Kitchen in Scottsdale AZ is Worth a Fork!

Worth a Fork!

www.SapiensKitchen.com

Every thing is subject to change and your experience may or may not differ.

The Forking Truth

Fat Free Creamy Polenta with Crispy Mushrooms Recipe

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When you prepare polenta correctly it will come out very creamy and will have a rich feeling. You don’t have to add fat or cheese to it. It really easy to prepare crispy mushrooms in the oven. You just toss them with a few things and they go in a 300 degree F oven for about the same amount of time it takes you to prepare the polenta (40 minutes). I was roasting beets at the same time so I just added a few slices. I topped it with some fresh crushed sea salt, black pepper, part of a dried Calabrian pepper, fresh basil and a couple leaves of sage that I fried in the oven.

Ingredients for around 6 servings

4 1/2 cups water

3/4 teaspoon course sea salt

1 cup polenta (not instant)

5 oz oyster mushroom (any type of cluster mushroom) – cleaned however you prefer to clean them and broken down

1 teaspoon dried rosemary

1 garlic clove – ground to paste or microplane

2 Tablespoons extra virgin olive oil

scant 1 oz. shredded parmigiano reggiano (weigh .08 oz)

fresh crushed sea salt to taste

fresh ground black pepper to taste

Directions

Set oven to 300 degrees F and line a baking sheet with parchment paper.

In a medium mixing bowl add the rosemary, garlic, oil, cheese and give it a good mix then mix in the mushrooms and get them all coated with everything. Next spread the mushrooms out in a single layer with a little room around each mushroom piece. They go in a pre=heated 300 degree F oven till crispy. Timing will differ due to size of mushrooms. Usually 30 – 40 minutes for me.

While your mushrooms are in the oven make the polenta.

Add the water and salt to a pot and bring it to a boil and then slowly add the polenta and keep stirring. Slowly lower the heat and keep stirring. When it seems thick you can put the heat on your lowest setting. You don’t have to stand there for 40 minutes stirring but the more your stir the creamier your polenta will be. You can loosely cover the pot with foil and get up to stir about every five – ten minutes till done. (about 40 minutes)

Serve. Top with mushrooms. Add fresh ground sea salt and fresh ground black pepper. You can get a little fancier if you want with crispy sage and some fresh torn basil. A little high quality olive oil too if you like.

Fat Free Creamy Polenta Topped With Crispy Mushrooms

Enjoy!

The Forking Truth

Asian Style Lettuce Wraps with Miso Tahini Sauce

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I got the idea to do a lettuce wrap and got this new canned wild yellow fin tuna to try out. My husband isn’t a fan of Asian peanut dressings so I thought tehini might be even better with fish because it’s made from sesame seeds and I had this one Tablespoon of miso left so this is what I came up with. I think the fried enoki mushrooms sort of elevate the dish. I wasn’t too impressed with the canned wild yellowtail…..use whatever fish you feel like.

Ingredients for around 2 servings

6 large butter lettuce leaves

1/2 cup pea sprouts

1 carrot – shredded

2 radishes – sliced thin

2 Tablespoons fresh cilantro just leaves some tender stems

1 Tablespoon fresh parsley leaves

1 Tablespoon mint leaves

2 Tabllespoons scallions – sliced thin

3.5 oz enoki mushrooms

Your favorite medium spicy red pepper to taste (I used piment d’ espelette but Korean pepper, togarashi or cayenne would also work well)

paprika a small amount to taste

2 oz unsalted butter

1/2 cup cornstarch (you will waste some…you can try to use less)

1 Tablespoon reduced sodium miso (I used all natural Marukome Brand from Asiana Market

1 orange – just the fresh squeezed juice

1 Tablespoon tahini – (Sadat brand is usually pretty good)

1 teaspoon reduced sodium tamari (you can substitute low sodium soy but it will have less flavors)

1 Tablespoon sriracha – (I used Shark Brand that is very smooth and sort of sweet)

1 garlic clove – ground to paste or microplane

1/4 teaspoon granulated ginger

5 oz of cooked fish

Directions

In a small mixing bowl combine miso, orange juice, tahini, tamari, sriracha, garlic and ginger and mix well. Set to the side.

Either wipe down the mushrooms with a damp rag or rinse them and shake off the wetness. Roll them around in the cornstarch.

Get a small fry pan on medium to slightly medium/high heat with the butter. As soon as the butter is almost melted start frying up the mushrooms and fry them on both sides. They fry up pretty fast and let them drain on a paper towel lined pan. Sprinkle the mushroom with some red pepper and a little paprika.

Either put the lettuce wraps together and serve or let everyone make their own. Remember to serve with the dressing.

Asian Style Lettuce Wraps with Miso Tahini Sauce

Tasty and light everyone will ENJOY!

The Forking Truth

Forking EZ Delicious One Pot Southwest Chicken & Corn Recipe

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We’ve been having the most incredible sales on corn and chicken quarters. Three cents an ear of corn from Safeway. Corn often has been eight for a dollar from Sprouts Grocery. Chicken quarters are often ninety – nine cents or less a pound from Safeway and also Walmart Grocery. This meal is delicious and even easier to make than other one pot meals I’ve posted because I skipped the step to sauté the vegetables…I also wanted to cut the sodium even more so I did and everything is still delicious and very flavorful. One thing I need to mention is that the chicken skin does not come out crisp in these one pot recipes. You also have to cook with a thermometer because you have to check for safe eating temperature. According to the government chicken is safe to eat at 165 degrees F. I prefer my dark meat chicken cooked between 180-200 degrees. I like when it falls off the bone and is very tender and flavorful. You might prefer it less cooked. I can’t tell you the exact minute your dish will be done since ovens and pans do differ but on the middle rack this will be ready around 120 minutes.

Ingredients for around 6 servings

4lbs chicken quarters (one tray of leg quarters around 4 pieces)

kosher salt – to taste (sprinkle well on both sides of chicken)

ground black pepper – to taste (sprinkle well on both sides of chicken)

granulated garlic – to taste (sprinkle well on both sides of chicken)

2 celery ribs – around one inch pieces

2 carrots – around one inch pieces

1 onion – chopped

13 garlic cloves – chopped

4 ears of corn – trimmed off the cob

4 medium sized peppers – chopped (I used Mexican Yellow peppers that are fruity but have some heat like shisitos) (Fresnos maybe 6-8 would also be good or a mix of bell peppers and a jalapeño)

1 teaspoon coriander

1 teaspoon ground cumin

1 teaspoon oregano

1 teaspoon ground annatto (also called achiote)

1 teaspoon smoked paprika

1 teaspoon chili powder

2 bay leaves

1 cup water

1/4 cup fresh cilantro leans and some tender stems (to finish)

Directions

Preheat oven to 350 degrees F.

Chicken gets browned on both sides. It doesn’t matter if you do it in a fry pan or under a broiler for about 10 minutes a side. Leave the fat in the pan because you need it to flavor everything. (extra fat can be removed after chilling finished dish)

In a very large pan or oven safe pot (I used a half buffet pan) add the celery, carrots, onion, garlic, corn, yellow peppers, coriander, cumin, oregano, annatto, smoked paprika, chili powder, bay leaves, water. Mix well and top this with the chicken. Cover tightly with foil. Leave in oven till the chicken is at least 165 degrees F. but I prefer the chicken between 180-200 degrees F. (around 120 minutes) You do how you like the chicken best. You might want to clean the chicken when it’s cool enough to handle. You should remove the bay leaves and give it a stir. Finish with fresh cilantro……….. (***If you make this ahead of time you can chill and easily remove the extra fat that stays on the surface and then reheat……as this is the perfect dish for that kind of cookery)

Forking EZ Delicious One Pot Southwest Chicken and Corn

Everyone will enjoy this! It’s not too spicy but it is very flavorful and it was easy to prepare.

The Forking Truth

No Added Fat Delicious Southwest Style Corn Recipe

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This week corn was 3cents an ear from Safeway and also Sprouts had a secret sale that they send via email for 10 ears of corn for $2.00 so it was easy to get cheap corn this week. I came up with a few corn dishes and here is one of them that I made with no added fat and things I had in my refrigerator. You can sautés without fat when you add salt because the salt sweats the vegetables and gives off enough liquid to cook with. Next step is to add lots of flavors so you don’t miss the fat….That’s what was done here. This recipe will make around 4-6 servings depending on size of your corn. I was in a hurry to make this so I just sautéed it all real fast but you can also grill the vegetables or char them under a broiler if you have more time.

Ingredients for around 6 servings

4 ears of corn – cut off the cob

6 oz shishito peppers – stems cut off and cut in about thirds

1 red bell pepper diced

1 medium sweet onion – diced

1 hot pepper – fine chopped (jalapeno or Serrano or whatever hot pepper you like)

1 1/2 teaspoon course sea salt (or to taste)

2 garlic cloves – either ground to paste or microplane

1/2 teaspoon cumin

1/2 teaspoon coriander

1/4 teaspoon ground annatto (also called achiote)

1/2 teaspoon ground black pepper

1 lime (just the fresh squeezed juice)

1/4 cup fresh cilantro – chopped (just leaves and a few tender stems)

2 Tablespoons fresh epazote – chopped

Directions

Get a pot on medium high heat with the bell pepper, hot pepper, onions and salt in it. Cook until peppers are soft and onions are clear. Add garlic and mix well then add the corn and shishito peppers, cumin, coriander, annatto and black pepper. Cook a few minutes add the lime juice and serve with the fresh cilantro and epazote.

No Added Fat Delicious Southwest Style Corn

Delicious, very flavorful with a little heat and no added fat.

The Forking Truth

Italian Style Tuna Stuffed Peppers Recipe

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Recently I had a similar dish of stuffed peppers at Los Arbolitos De Cajeme Restaurant in Phoenix but they served a Mexican Style Dish made with Marlin. This is an Italian Style Tuna made with regular tuna, cured olives, artichokes, capers, fresh parsley and golden raisins. Feel free to use a better tuna but I think that would be a waste. It doesn’t make sense to waste $25.00 a pound tuna to make any tuna salad. Italian jarred tuna is better but that cost $6.00 for a small jar. Regular tuna packed in a pouch with water is the best for this recipe. Also feel free to use whatever pepper that you enjoy that is the best from your market. My tuna recipe is very good and you might want to try it even if you aren’t stuffing it in peppers.

This recipe makes around two servings.

6.4 oz chunk light tuna in water from a pouch

1/4 cup sweet onion – fine chop

12 cured olives – pits removed and chopped (hard to find, I found them at Whole Foods or you have to order them)

1/4 cup jarred artichokes or frozen – chopped (preferably frozen or packed in water…you’s be nuts to cook a fresh one for this recipe)

2 teaspoons capers

1/4 cup fresh parsley leaves – chopped

2 Tablespoons golden raisins – chopped

1 ripe juicy lemon – just the fresh squeezed juice

2 Tablespoons extra virgin olive oil

1 Tablespoon balsamic vinegar

fresh ground sea salt to taste (you won’t need much of any)

fresh ground black pepper to taste (you won’t need much)

about 10 smaller but not too small peppers – I used 10 guero chili peppers that ran somewhat spicy )

About 3 medium sized tomatoes cut in half

1/4 cup fresh basil – torn or chopped

a very small amount of reduced balsamic vinegar for finishing (I like the Fini Brand….It’s better not to reduce balsamic yourself because it’s next to impossible to clean the pot afterwards)

Directions

Set oven to 400 degrees F.

In a medium sized bowl add the tuna, onion, olives, artichokes, capers, parsley, raisins, lemon juice, olive oil, balsamic and mix well. Sample a small amount and salt pepper to taste.

You need to cut the cores from the peppers. Just below the stem make a slit across and a slit down the center of the first slit like a “T” shape. Pull out the core and stuff and pack the pepper tight with the tuna salad. Repeat till you are done and place the stuffed peppers on a baking sheet with the half tomatoes.

Put the baking sheet in the oven till they char up some and filling is hot. In my oven about 30 minutes was right.

Italian Style Tuna Stuffed Peppers

Add a small amount of reduced balsamic if desired (If you are using a mild pepper you might not want the reduced balsamic because it will be too sweet) Top with some fresh basil.

This is delicious!

The Forking Truth

Sugar Free Fat Free Forking Delicious Chipotle Blueberry BBQ Black Beans Recipe

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I came up with this recipe after buying a 18oz container of blueberries that was on sale at Sprouts Market for less than $2.00…..I was going to make something sweet but changed my mind and figured something savory would be more challenging and healthier. In my mind I imagined chipotle would go very well with blueberries and then I got the idea that beans would be perfect in a chipotle blueberry bbq kind of sauce so that’s what I did…..I figured that if I cook down the blueberries some I wouldn’t need to add any sugar and I also didn’t need to add any oil or fat. This is something different and delicious. It’s a little spicy, smoky, with just enough spice and it’s laced with a natural blueberry sweetness….It’s really Forking Great! This is perfect for any BBQ. This will serve 4-6 people depending on how much you take. I think it will go great with any grilled meat.

Ingredients for around 5 servings

18oz fresh blueberries

1/2 cup water

1/4 teaspoon course sea salt

1 Tablespoon adobo sauce

2 chipotle peppers – minced or fine chopped

1 medium sweet onion – small dice

1 red, yellow or orange bell pepper – small dice

2 garlic cloves – ground to paste or microplane

1/4 teaspoon course sea salt

1/2 teaspoon ground black pepper

1/2 cup apple cider vinegar

1/4 teaspoon ground cumin

1/2 teaspoon chili powder

1 – 19oz can black beans – rinsed at least three times and drained

Directions

I sort of did it backwards but it worked well. Get out a sauce pot and add the blueberries, water and a 1/4 teaspoon salt on to a medium- medium/high boil. Stir occasionally and let it cook down some for around 15 minutes. Then add the adobo sauce and the chipotle peppers. Stir well and put the mixture into another container. Don’t worry about cleaning the pot and add the onion and bell pepper. remaining salt, pepper. Cook till soft…Turn down heat to medium. Add garlic, vinegar, cumin, chili powder and the beans. Then add back the blueberry mixture. Stir well and serve.

Fat Free Sugar Free Forking DELICIOUS Chipotle Blueberry BBQ Black Beans

Most people will enjoy this!

The Forking Truth