HENRY CHIROPRACTIC & WELLNESS CENTER
22780 Three Notch Road, Lexington Park, MD 20653
Our Favorite Recipes
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COTTAGE CHEESE PANCAKE WITH BANANA
1/3 Cup low fat, low sodium cottage cheese
1 large egg
2 Tbsp Whole-Wheat Flour
1/4 Tsp Cinnamon
1 Tbsp grape seed oil or unsalted butter
1 Tsp plus 1 Tbsp, concentrated apple juice
1 banana, chopped
Sprinkle of Cinnamon
In a medium bow, beat together cottage cheese, egg, whole-wheat flour, cinnamon, and 1 teaspoon apple juice with work until combined.
Heat 1 Tbsp grape seed oil or unsalted butter in a nonstick skillet over medium heat. Pour egg and cottage cheese mixture into the skillet when heated.
Cook until set and brown on one side. Flip over and spread 1 Tbsp apple juice on top.
Cook until puffed and brown on other side.
Serve with banana and sprinkle of cinnamon.
DUTCH BABY PANCAKE
2 Tbsp unsalted butter
1/2 c unbleached all-purpose flour
1/2 c whole milk
2 tsp lemon juice
2 tsp powdered sugar
Preheat the oven to 425 degrees F. Melt the butter over low heat in a 10 or 11 inch cast iron skillet. Whisk eggs in a medium bowl. Whisk in flour and milk until mixture is well combined and no longer lumpy.
Pour the batter in the skillet over the melted butter. Bake for 25 minutes, until pancake is puffed and golden brown.
Remove the pancake from the oven. Cut into wedges and transfer to a plate. Sprinkle with a squeeze of lemon juice and powered sugar. Serve with butter and maple syrup, if desired.
BREAKFAST-Hot Coconut Flaxseed Cereal
PHASE 2-Makes 1 to 2 Servings
• ½ Cup Coconut Milk, whole Dairy milk, full-fat Soymilk or unsweetened Almond Milk
• ½ Cup Ground Flaxseeds (can be purchased pre-ground)
• ¼ Cup Unsweetened Coconut Flakes
• ¼ Cup Chopped Walnuts, walnut halves, or raw hulled sunflower seeds
• ¼ Cup sliced Strawberries, Blueberries, or other berries (optional)
• Ground Cinnamon
Combine the Milk, ground Flaxseeds, Coconut Flakes, and Walnuts or Sunflower Seeds in a microwavable bowl and microwave for 1 minute. Serve with a sprinkle of Cinnamon and a few berries if desired.
MEXICAN TACO STEW
1/2 pound 85% lean ground beef or turkey
1 medium yellow onion, chopped
2 garlic cloves, finely chopped
2 tablespoons taco seasoning (gluten-free)
2 cups low-sodium chicken broth
1 large zucchini or summer squash, cut into small cubes
1 (15-ounce) can no-salt-added black beans, drained and rinsed
1 (14.5-ounce) can diced tomatoes
1 cup frozen corn kernels
1 cup medium salsa
Heat a large pot over medium heat. Add meat and cook, stirring occasionally, until browned, about 10 minutes. Use a slotted spoon to transfer cooked meat to a plate and set aside. In the same pot, cook onion and garlic until onion is translucent, about 6 minutes. Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add broth, squash, beans, tomatoes, corn and salsa and simmer, covered, stirring occasionally, until the vegetables are cooked through and the mixture is thickened, 15 to 20 minutes.
SPICE-RUBBED STEAKS WITH SPINACH
1 ¼ tsp Cayenne Pepper
1 tsp Ground Coriander
1 tsp Ground Cumin
1 tsp Fennel Seeds, lightly crusted
1 tsp Sweet Paprika
½ tsp Ground Cardamom
Salt and freshly ground Pepper
4 Delmonico or boneless rib-eye steaks
(about 2 ¼ lbs. total), pounded ½ inch thick
3 Tbsp unsalted Butter
2 Tbsp extra-Virgin Olive Oil
2 Large Garlic Cloves, finely chopped
10 ounces Baby Spinach
1. In a small bowl, combine 1 teaspoon of the Cayenne Pepper with Coriander, Cumin, Crushed
Fennel, Sweet Paprika, Cardamom, 1 ½ teaspoons of Salt and 1 ½ teaspoons of Pepper. Sprinkle
the spice mixture on both sides of the steaks, patting them onto the meat.
2. In a large, heavy skillet, melt 2 tablespoons of the unsalted butter in 1 tablespoon of the Olive Oil.
Add the chopped Garlic and the remaining ¼ teaspoon of Cayenne Pepper and cook the Garlic over
moderate heat, stirring, for 2 minutes. Add the Baby Spinach to the skillet and cook, turning, until
the Spinach is wilted, about 5 minutes. Season the Spinach with Salt and Pepper. Transfer the
Spinach to a serving platter and keep warm.
Wipe out the skillet and melt the remaining 1 tablespoon of butter in the remaining 1 tablespoon of Olive Oil. Add the Delmonico Steaks to the skillet and cook the Steaks over high heat for about 3 minutes per side for medium rare. Set the Steaks on the Wilted Spinach and serve at once.
THAI BEEF LETTUCE WRAPS
12 oz. Flank, Skirts, or Sirloin Steak
1 Tbsp Chili Sauce or Sriracha
1 Jalapeno Pepper, thinly sliced
2 Tbsp Fish Sauce
½ Red Onion thinly sliced
Salt and Pepper to taste
2 Limes, cut into wedges
½ Cup chopped fresh Cilantro
1 Carrot, peeled and grated
1 Head Bibb Lettuce, washed & dried leaves
Heat the grill or grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper
and toss it on. Cook for about 4 minutes on each side, until its firm but yielding to the touch. Let it rest
for 5 minutes.
Combine the chili sauce, fish sauce and juice of one lime in a small sauce pan over low heat.
Slice the Steak thinly (if it’s Skirt or Flank Steak, be sure to cut against the grain) and drizzle half of the
warm sauce over it. Set out the Jalapeno and Onion slices, cilantro, carrot, lettuce, and remaining lime
wedges and sauce. Use the leaves like Tortillas to wrap up the steak slices with the other ingredients.
(Save some Lime and sauce to use on your wrap as you eat). Makes 2 Servings.
Slow Cooker Coconut Curry Chicken
Prep 20m-----Cook 5h-----Ready In 5 h 20 m
2 pounds skinless, boneless chicken breasts, cut into cubes
2 potatoes, peeled and cubed
1 onion, chopped
White Onion, Large
1 clove garlic, minced
1 (13.5 ounce) can coconut milk
1 cup chicken broth
1/4 cup curry powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 red bell pepper, chopped
1 tablespoon cornstarch
1 tablespoon raisins, or to taste
1 tablespoon flaked coconut, or to taste
Place chicken, potatoes, onion, garlic, coconut milk, chicken broth, curry powder, salt, and black pepper in a slow cooker.
Cook on Low for 4 hours. Add red bell pepper and continue to cook for 45 minutes. Stir in cornstarch and cook until thickened, about 15 minutes more. Sprinkle with raisins and coconut flakes to serve.
STACHICKEN AND ARTICHOKES WITH FARRO
1 whole chicken, cut into 8 serving pieces
1 3/4 teaspoon fine sea salt, divided
2 teaspoons extra-virgin olive oil
8 cloves garlic, peeled and halved
3/4 cup white wine
1 1/4 cup cups farro
3 tablespoons chopped fresh dill
Preheat the oven to 325°F. Sprinkle chicken on all sides with 1 teaspoon salt. Heat oil in a large skillet over medium-high heat. Add chicken and brown on all sides, turning pieces occasionally. Transfer pieces to a roasting pan. Discard excess fat from skillet, then add garlic and cook, stirring, until lightly browned. Add wine to the pan and reduce slightly, scraping bottom of pan to release any browned bits. Pour wine over the chicken.
Cut off and discard the top 2/3 of each artichoke. Run a paring knife around base of each, removing tough leaves until you get to tender yellow-green ones. Use a teaspoon to scoop out and discard the small petals and hairy chokes at the center of each artichoke, exposing the heart. Peel the stems. Cut artichokes in quarters and nestle them around the chicken in the roasting pan.
Cover securely with foil and roast until chicken is cooked through and artichokes are very tender, about 45 minutes.
Meanwhile, bring 2 cups water and remaining 3/4 teaspoon salt to boil in a medium saucepan. Add farro, lower heat, cover the pan and simmer until farro is very tender and water is absorbed, about 35 minutes. Transfer to a platter. Place chicken and artichokes on top, ladle the liquid and garlic in the pan over the top and sprinkle with dill.
ASIAN CHICKEN KABOBS
For the Marinade:
⅓ c Vinegar
2 Tbsp reduced-Sodium Tamari
1 c Pineapple Juice concentrate
½ tsp Ground Ginger
1 tsp Minced Fresh Garlic
For the Kabobs:
1 Medium Yell Bell Pepper
½ Red Onion
1 lb. skinless Chicken Breast halves, boned and defatted
8 Cherry Tomatoes, washed
8 Medium Mushrooms, washed
8 8-inch Wooden Skewers
• Cut chicken into 1-1/2-inch pieces; place in large resealable bag. Add tomatoes, mushrooms and
bell pepper to bag. Combine marinade ingredients ; pour over chicken and vegetables. Close bag
securely; turn to coat.
• Marinate in refrigerator at least 30 minutes or up to 4 hours.
• Soak 4 (12-inch) skewers in hot water 20 minutes.
• Drain chicken and vegetables; reserve marinade. Alternately thread chicken and vegetables with
onions onto skewers.
Place on rack of broiler pan. Brush with half of reserved marinade. Broil 5 to 6 inches from heat 5 minutes. Turn kabobs over; brush with remaining marinade. Broil 5 minutes or until chicken is no longer pink. Garnish with green onion brushes, if desired.
Slow Cooker Moroccan Chicken with Couscous
SERVES 6 ACTIVE TIME 20 min.
TOTAL TIME4 hr. 20 min.
1 (12-oz) bag frozen butternut squash cubes
2 tomatoes, chopped
1 onion, chopped
2 tsp minced garlic
1 (15-oz) can chickpeas, drained and rinsed
1 cup chicken broth
½ cup raisins
2 tsp coriander
1 tsp cumin
1 tsp cinnamon
¾ tsp salt
¼ tsp cayenne
3 lb bone-in, skinless chicken thighs
1 (10-oz) box couscous
½ cup pitted black olives, halvedIn a large slow cooker, combine squash, tomatoes, onion, garlic, chickpeas, broth, and raisins. In a small bowl, stir together coriander, cumin, cinnamon, salt, and cayenne. Rub spice mixture into chicken.
Arrange chicken in a single layer atop vegetables in slow cooker. Cover and cook for 4 hours on high or 8 hours on low.
Prepare couscous according to package directions. Fluff with a fork. Stir olives into slow cooker. Serve chicken and vegetables with couscous.
BACON, CHICKEN, SAUSAGE
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Slow Cooker Cassoulet
Prep 25m ---- Cook 4h 20m --- Ready In 4 h 45 m
1 tablespoon olive oil
6 slices turkey bacon
1 large onion, finely chopped
4 boneless, skinless chicken thighs, chopped
1/4 pound fully-cooked smoked sausage, diced
3 cloves garlic, minced
1 teaspoon dried thyme leaves
2 bay leaves
1/2 teaspoon ground black pepper
1/4 cup tomato paste
3 (15 ounce) cans great Northern beans, drained and rinsed
1 (14.5 ounce) can diced tomatoes, drained
3 tablespoons minced fresh parsley
Heat olive oil in a large skillet over medium heat and cook bacon until crisp and brown, turning often, about 10 minutes. Remove bacon and drain on paper towels; crumble when cool. Set bacon aside.
Cook and stir onion in the same skillet until translucent, about 5 minutes. Stir in chicken, sausage, garlic, thyme, bay leaves, and black pepper; cook until chicken pieces are browned, 5 to 8 minutes. Stir in tomato paste.
Transfer chicken mixture to a slow cooker and stir in crumbled turkey bacon, great Northern beans, and diced tomatoes. Cover the cooker, set on Low, and cook until cassoulet is thickened and the chicken is very tender, 4 to 5 hours. Sprinkle with parsley before serving.
½ c fresh minced parsley (about 2 Tbsp)
1 Tbsp paprika
2 tsp ground cumin
1 tsp salt
¼ tsp black pepper
2 lbs ground lamb Sauce:
1 Tbsp coconut oil
2 medium onions, diced
2 garlic cloves, crushed
2 tsp paprika
2 tsp ground cumin
1 tsp salt
¼ tsp black pepper
2 medium tomatoes, diced
1 ½ c water
2/3 c tomato paste
½ c fresh parsley leaves, minced
Mix all the ingredients together. Measure a level tablespoon of the mixture and roll into a ball.
Line up the meatballs on a baking sheet until it’s time to put them in the sauce.
Heat the oil in a large deep skillet or pot. Add the onion and sauté until soft. Add garlic, paprika,
cumin, salt, and pepper and stir about 30 seconds. Add the tomatoes to the pan and stir about one
minute. Add the water, paste, and parsley.
Bring the sauce to a boil then gently place the meatballs in the skillet, cover and reduce heat to simmer.
Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes until the sauce has
¼ c chopped green onions
1 Tbsp gluten-free soy sauce
½ tsp grated, peeled fresh ginger
1 ½ tsp macadamia nut oil ½ tsp dark sesame oil
½ lb sushi-grade tuna, cut into ½ in cubes
1 garlic clove, minced
Combine the ingredients in a medium glass bowl. Cover, place in refrigerator and let marinate for 2 hours.
Eat fresh the same day!
MUSHROOM LENTIL BARLEY STEW
2 quarts vegetable broth
2 c sliced fresh button mushrooms
1 oz dried shiitake mushrooms, torn into pieces
¾ uncooked pearl barley
¾ c dry lentils
¼ c dried onion flakes
2 tsp minced garlic
2 tsp dried summer savory
3 bay leaves
1 tsp dried basil
2 tsp ground black pepper
salt to taste
In a slow cooker, mix the broth, button mushrooms, shiitake mushrooms, barley, lentils, onion flakes,
garlic, savory, bay leaves, basil, pepper, and salt.
Cover, and cook 4 to 6 hours on High or 10 to 12 hours on Low. Remove bay leaves before serving.
HONEY WALNUT BAKED APPLES
Large Apples for Baking
1 Tbsp Honey for each Apple
Choose a variety of apple that bakes well such as McIntosh, Spy, or Ida Red. Core the apples with a sharp knife leaving them whole. Arrange apples in a baking dish.
Mix together enough raisins (or currants) and walnuts with honey to fill the cored-out apples. Add cinnamon to this mixture according to taste.
Fill the apples with honey mixture. Bake at 350 degree F until apples are tender when poked with a fork, about 1 hour.
ALMOND PALEO CHIPS
1 cup almond flour
½ t garlic powder
½ t cumin
½ t onion powder
½ t paprika
½ t salt
½ t chili powder
1 egg (whipped) In large bowl combine the ingredients into an even dough
Roll out the dough between parchment paper as thin as possible.
Remove top layer and cut dough into desired shapes for chips.
Move dough with parchment paper onto baking sheet
Bake 325F 11-13 minutes or until golden brown.
GARLIC SNAP PEAS
• 2 tbsp. canola oil
• 3 cups sugar snap peas
• 3 garlic cloves, minced
• Kosher salt & freshly ground black pepper
Heat a wok or large skillet over medium-high heat. Add oil and swirl around the pan.
When oil is shimmering, add sugar snap peas.
Stir frequently for 3 – 4 minutes or until peas are starting to soften but are still crisp-tender.
Add garlic and stir constantly for one minute.
Season well with salt and pepper and serve.
SUMPTUOUS SAUERKRAUT SALAD
1 lb. sauerkraut, low sodium, glass jar
½ cup onion, chopped
2 oz. pimiento, sliced
½ cup celery, sliced
1 cup carrot, shredded
1 green bell pepper, chopped
¼ cup apple cider vinegar
½ tsp. Celtic or Himalayan salt
Pinch ground black pepper
Dash cayenne pepper (optional)
½ tsp. caraway seeds
2 TB. parsley, chopped
1. Drain sauerkraut and combine with onion, pimiento, celery, carrot, and bell pepper in a large bowl.
2. In a small bowl, mix vinegar, salt, black pepper, cayenne pepper, and caraway seeds.
3. Pour dressing over sauerkraut mixture, toss lightly, and chill for 1 hour.
4. Sprinkle with chopped parsley before serving.
Zucchini Squash, sliced
Fresh Tomatoes, sliced
Green Peppers, sliced (optional)
1 Tbsp Salad Oil (Olive Oil is best) for every
4 c of Vegetables that are used
½ c grated Parmesan Cheese (optional)
Seasoning: Oregano, Salt, and Pepper
*Any amount of vegetables may be used*
Slice raw vegetables and layer in casserole. A shallow casserole is preferable but any size may be used.
Pour salad oil over vegetables. Sprinkle seasonings and grated cheese over top.
Add a little water to casserole if there are not sufficient juices from the vegetables. There should be at
least ½ in liquid at the bottom of the casserole when you start baking.
Place in hot oven 400°F, uncovered, and bake until vegetables are tender. Stir occasionally so that the
top vegetables do not get too brown.
SUMMER VEGETABLE BONANZA
1 Tbsp Kosher Salt
8 Grinds fresh black pepper
1 tsp dried Thyme
6 Tbsp Olive Oil
2 lbs. Baby Eggplants (4 ½ to 5 in. long) or Chinese
Eggplants (5 to 6 in. long), trimmed and cut
lengthwise into quarters, or
2 lbs. larger Eggplants, trimmed and cut into
½ lb. Baby Zucchini (3 to 4 in. long) trimmed, or
larger Zucchini, trimmed and cut into
2 lbs. Plum Tomatoes (about 12) cored and cut in half
12 Cloves Garlic, smashed & peeled
1 Cup packed fresh Basil leaves,
plus extra for serving if desired
Combine the Salt, Pepper and Thyme in a small bowl. Set aside.
For a Meal:
Add eggs or stir in ¾ pound feta cheese or tofu, rinsed and cut into ½-inch cubes, at the last minutes.
Serve lots of chunky bread.
CHUNKY STRAWBERRY SALSA
• 2 cups strawberries, hulled and cut into ¼ inch pieces
• 1 ½ tsp sugar
• ¼ cup chopped red onion
• 1 small jalapeno pepper, seed and chopped (about Tbsp-use more jalapeno pepper if you like it hot)
• 1 small green pepper, cut into ½ inch pieces (about 1 cup)
• ½ tsp ground crumin
• 2 Tbsp fresh lime juice
• Salt to taste
• ¼ cup chopped fresh cilantro
Place strawberries in a medium bowl, and sprinkle with sugar. Add onion, jalapeno pepper and green pepper. Mix cumin and lime juice together, and drizzle over ingredients. Add salt to taste. Toss well, and sprinkle with cilantro. Serve over grilled chicken, beef or pork, use as a condiment on sandwiches, or use as a dip with baked tortilla chips. Serves six to eight.
SPEEDY SALSA IDEAS
2. Grilled corn kernels, chopped peaches, red onion, bell pepper, garlic and a touch of habanero.3. Chopped tomato, pitted Calamata olives, red onion, garlic and cilantro with red wine vinegar.
ALL AROUND SPICE
4 Tbsp Paprika
2 Tbsp Pepper
1 ½ tsp Salt
1 Tbsp Chili Powder
2 tsp Brown Sugar
Pinch of Cayenne
Mix together all spices, put in an empty spice container and enjoy!
SAUCES & DRESSINGS
½ Cup Olive Oil
2 Tbsp Red Wine Vinegar
¾ tsp Dijon Mustard
4 Sprigs fresh Parsley, leaves only
¼ Cup fresh Basil Leaves
¼ tsp Kosher Salt
¼ tsp freshly Ground Black Pepper
Mix together all ingredients and enjoy!
COCONUT LIME SAUCE
2 Limes, zest: finely grated
¼ c Vegetable Oil
¼ c Curry Powder
¼ c Sugar
8 Large Scallions, white and light green parts
only, finely chopped
4 c Unsweetened Coconut Milk
Using a sharp knife, peel the Limes, removing all the bitter white pith. Working over a bowl, cut in
between the membranes to release the sections into the bowl. Finely chop the sections.
Heat the oil in a large sauce pan.
Add the Curry Powder and stir over low heat until fragrant, about 5 minutes.
Add the chopped Lime and Lime zest and cook over moderately high heat until the juices have
evaporated, about 5 minutes.
Add the Sugar and stir until melted.
Add the Scallions and cook, stirring, for 2 minutes.
Add the Coconut.
3 Ways to Spice Up Your BBQ!
BBQ SAUCE: (For pork, beef and chicken) Makes 3 cups
• 2 tbsp. onion powder
• 2 tbsp. garlic powder
• 1 6-oz. can tomato paste
• 2 tbsp. paprika
• 2/3 cup apple cider vinegar
• 2 tbsp. Worcestershire sauce
• ¼ cup packed dark brown sugar
• 2 tbsp. honey
• 2 tbsp. maple syrup
• 2 tbsp. kosher salt
• 2 tbsp. freshly ground black pepper
Combine all ingredients in a blender and pulse a couple of times to combine. Put mixture into a medium saucepan and place over medium heat. Stir continuously until sauce is heated. Do not allow it to come to a boil. Use immediately or, if reserving for future use, allow sauce to cool and pour it into a container and store in refrigerator.