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Simple Cooked Apples

12/21/2020

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From the Kitchen of Lynn Salmon-Easter, Reiki Master
Cast iron skillet on a stove with cut apples cooking inside and 2 whole red apples on the countertop next to the stove
Photo from Joanne Grobe
This is my family’s favorite way to eat apples in the fall and winter months. It's simple...but somehow still so special! 

Makes about 2 - 2 1/2 cups

Ingredients
  • 4 small apples or 2 large apples
  • 1/2 cup water 
  • 1 Tablespoon butter
  • 1 teaspoon cinnamon


Directions
  1. Rinse apples and cut them into chunks. It is optional to leave the skins on the apples or peel the skins off. 
  2. Place cut apple into a heavy bottomed pan with water, butter and cinnamon.
  3. Cover tightly with a lid and bring to a boil.
  4. After the apples reach a boil, take the lid off the pan and turn down to a simmer.
  5. Simmer apples until all the water is cooked off.
  6. Allow apples to cool completely and store in a glass container with a tight fitting lid.



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​​Lynn is a highly intuitive, empathic and creative person. She creates a Reiki session that is uniquely yours. She uses her skills as a Reiki Master and her knowledge in Healing Touch and works with you to balance, harmonize and clear your energy by following your body’s unique energetic needs. She has been exploring and deepening her own understanding of self-care and wellness and believes self-care is a form of self-love. She has learned from her own journey that when she comes back to self-care and love again and again — she returns to her true and essential nature of non-judgment, joy and peace. She would like to help others to do the same as she feels called to be a practitioner and to spread love!
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Exploring Flavor with a Recipe-as-Ritual (Citrus Sea Salt Recipe)

12/7/2020

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From the Kitchen of Dr. Hamilton
Sun setting over a body of water with an orange sky and mountainous scenary
Photo by Barna Bartis on Unsplash
One of the most frequent questions I’m asked is how Chinese herbal medicines work. Chinese herbs are complex and intricate; each herb involves many specific characteristics and flavors. The following recipe-as-ritual is an invitation to explore the energetics of just one flavor as a way of understanding how herbs and minerals move in our bodies.

Salt is humble magic. It dissolves hardness. It exfoliates and clarifies, sloughing off the old and making way for the new. Salt offers tempering minerality and preserves what’s worth saving.

And, what's more, the energetics of salt attunes us to seasonal change.  

In the symbolic language of Chinese medicine, all flavor has direction, and each flavor co-resonates with a web of inter-related energies in our bodies and in nature. 

Acrid disperses, sour gathers, sweet moderates, bitter consolidates, salty softens.
- Huang Di's Inner Classic of Delicately Pure Questions, Chapter 22

From the perspective of this tradition, salty flavor is said to soften hardness. Salt resonates with the season of winter, the element of water, with our kidneys (referred to as the Kidney Organ Network to include the meridians), and with the emotions of awe/wonderment (balanced) or fear (imbalanced).

So, salt is not just a taste but an exploration of how our bodies interact with the world. Can we let our energy turn deeply inward just like nature does in winter? Can we be humble and seek the lowest place, like water? Can we connect with the wisdom of our inseparableness, as all water eventually converges in the salty ocean? Can we spend our reservoirs of energy (our Kidney qi) wisely, conserving and acting from our root?

You might put these flavor explorations into practice with the following Recipe-As-Ritual for Citrus Sea Salt. The result is a combination of the warmth of summer sunshine and briny ocean oneness; a solstice-time renewal.


CITRUS SEA SALT

Ingredients
  • Basic proportions are 1+ tablespoon zested citrus peel (about 1 medium-sized orange) per 1/2 cup flaky salt.
 
— Salt: Choose a coarse, flakey salt if you have one (e.g. Maldon salt, fleur de sel, sel gris). Experiment: you may need to adjust your proportions to taste.
— Citrus: Choose your favorite citrus (e.g. lemon, orange, grapefruit, kumquat, lime, kaffir lime). If you can, buy organic. Wash, gently scrub, and dry completely.

Directions
  1. Zest your fresh citrus peel very finely (a microplane, peeler or grater works well). 
  2. Mix the salt and zested citrus peel — about 1+ tablespoon citrus peel to 1/2 cup flaky salt.  Take your time to mix thoroughly, allowing the volatile oils to meet the crystals. Avoid shattering all the flakiness  (I like to infuse the mix with my intentions at this stage, especially if I’m making this as a gift). Taste and adjust proportions as desired. 
  3. Spread your salt onto a parchment-lined baking sheet. Dry in the oven at 200°F/95°C for 70 minutes or until your citrus peel is completely dry (crumbles between your fingers).
  4. Remove from oven and allow to cool a bit. Optional: pulse your citrus sea salt in the food processor a few times to adjust the texture and blend completely.

Save in an airtight jar for several months.


These flavor-infused salts help avoid flavor ruts and excesses by shifting your palate. Get curious about the energetics of flavor and what your system is drawn to. Here are some suggested uses:
  • Blood orange sel de gris on the rim of a sparkling breakfast beverage.
  • Grapefruit kumquat sea salt on dark chocolate desserts. 
  • Kaffir lime finishing salt on curry bowls. 
  • Meyer lemon salt on steamed asparagus.
  • Play with adding other spices (chili, ginger, curry) or herbs (rosemary, thyme, basil, fennel). 

When consumed in appropriate combinations the qi and flavors serve to supplement the essence and enrich the qi. – Huang Di’s Inner Classic of Delicately Pure Questions, Su Wen Chapter 22
References:
1. Unschuld, P. U. Huang Di nei jing su wen: an annotated translation of Huang Di’s Inner Classic – Basic Questions, 1st Ed.  

 Dr. Hamilton, a white cis-female with dark brown hair, smiling seated with a green plant behind her.
Dr. Hamilton earned her Doctorate of Naturopathic Medicine and Master of Science in Oriental Medicine, at National University of Natural Medicine in Portland, OR. Dr. Hamilton has studied Western biomedicine as well as integrative naturopathic therapies broadly and deeply.  She trusts the languages of osteopathy and Chinese medicine to be loyal to the continuities in the body-mind-narrative.  Dr. Hamilton has also been trained in an herbal lineage that emphasizes gathering information from the body.
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The Case of the 6 Minute Squash

3/14/2018

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From the kitchen of Dr. Q

Typically when something is super trendy you can find me running in the opposite direction. This is especially so with the current ‘magical’ Instant Pot craze – I mean, an 8-minute chicken? There’s no way.
 
So when a good friend forced one on me (she had an extra and likes to see me squirm), I thought it might be a great chance to prove the masses wrong – especially after finding a recipe for a 6 minute spaghetti squash. There’s no way it wouldn’t turn out uncooked or soggy, right? Right. No way.
 
After reading the user instructions and putting the contraption together I tried it out:
  1. Wash and dry a medium-sized spaghetti squash
  2. Cut it lengthwise and scoop out seeds with a large spoon
  3. Pour 1 cup of water into the Instapot
  4. Place both spaghetti squash in the Instant Pot, cut sides up
  5. Drizzle squash with olive oil, and sprinkle with salt and pepper to taste
  6. *optional* spread ____ garlic along the inside of squash
  7. Close and seal the lid
  8. Click the manual button (high pressure), and set the timer for 6 minutes
  9. When timer is done open the Instapot with a quick release
  10. Use a fork to shred the cooked squash so it resembles spaghetti, and enjoy
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Moral of the story:
It was delicious – perfectly cooked. (I will never admit I was wrong and no one can make me. ;) )
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Vegetable Lasagna (GF)

3/27/2017

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From the kitchen of Amy Daws, CMT

This gluten-free (noodle free) take on vegetable lasagna is one of my favorite recipes for any season.  As someone who likes to eat nutritious meals packed with veggies, but doesn't like spending a lot of time each day figuring out what to eat this is a great option.  You can make a pan on a day off and have it to eat throughout the week.  This recipe can easily be made dairy free by omitting the parmesan cheese or substituting dairy free cheese.  Feel free to play with different vegetables as they go in and out of season.
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Vegetable Lasagna Recipe

Download a printable PDF

Ingredients:
1 can organic tomatoes, diced and unsalted
  • 1/2 yellow onion, finely diced
  • 1 clove garlic, chopped
  • 1 pound ground pork sausage
  • olive oil
  • 4 potatoes, sliced thin with a mandolin
  • 2 zucchini, sliced thin with a mandolin
  • 3 carrots, sliced thin with a mandolin
  • 1 eggplant, sliced thin with a mandolin
  • 1/2 green pepper, sliced thin with a mandolin
  • 6 mushrooms, sliced thin with a mandolin
  • parmesan cheese, grated
  • 1 tsp. oregano
  • 1 tsp. basil
  • 1/2 tsp crushed red pepper (optional)
  • 1 bay leaf
  • salt and pepper

Directions:
  1. Heat oil in a pan at medium high heat. 
  2. Add finely diced onions to pan and cook until they start to become translucent.
  3. Add ground pork sausage to onions.  Breaking it up into small bits until fully cooked.
  4. Add garlic to pan when ground pork sausage is almost fully cooked.
  5. While the sausage is browning,  puree 1 can of tomatoes in a food processor. 
  6. Add tomatoes to sausage when it is fully cooked.
  7. Season with oregano, basil, crushed red pepper and one bay leaf.  Add a splash of olive oil for robustness.
  8. Turn sauce down to low and let simmer 20-30 minutes. Salt and pepper to taste.
  9. Thinly slice all vegetables with a mandolin.  Keep each vegetable in separate piles.
  10. When sauce is ready, start layering vegetables in a 11x13 inch pan.  Start with a little bit of sauce on the bottom of the pan and a layer of potatoes.  After two or three different vegetable layers, add a layer of sauce, a shake of salt and pepper and a layer of grated parmesan.  Continue until all ingredients are gone.  End with a layer of sauce and grated parmesan.
  11. Bake in oven, covered, at 350 degree for approximately one hour, uncovered. 
  12. Let sit for 10 minutes before serving.
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As a bodyworker trained in Therapeutic Massage and Shiatsu, sessions with Amy focus on addressing your immediate concerns as well as the root cause.  She takes the time to listen to your concerns and all aspects of your health.  
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Chicken with Long Rice

2/20/2017

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From the kitchen of Ayanna Quamina, N.D.
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One of the great things about having multi-cultural children is that I have an inside look into other cultures outside of my own. My father-in-law is Pilipino, and has exposed me to a variety of delicious traditional dishes. One of them is Chicken and Long Rice, and I try to make it as often as I can.

It is a perfect meal for a wintery evening, especially when you are feeling run-down or in the midst of catching a cold. It’s simple, yummy, easy to make, and fills you up without feeling bloated or uncomfortable. Plus the onion and ginger add some therapeutic qualities - who can argue with that?! 

Download a pdf to print
Serves 8

Ingredients
  • 3 pounds chicken leg quarters
  • 3 (32 ounce) cartons low-sodium chicken broth
  • 1 (1/2 inch) piece fresh ginger root, sliced and julienned
  • 1 large sweet onion, cubed
  • 1 (8 ounce) package uncooked rice bean thread noodles
  • 1 bunch green onions, thinly sliced

Directions
  1. Place chicken broth, chicken, and ginger together into a large pot. Bring to a boil over high heat, then reduce to medium-low. Simmer until the chicken is tender and no longer pink, about 35 minutes. Skim the chicken solids as it cooks off.
  2. Place the bean thread noodles into the broth and simmer until softened, about 10-15 minutes.
  3. Meanwhile, take each piece of chicken, remove the skin and bones and discard. Roughly chop the remaining chicken meat and place back into the broth.
  4. Scoop out the chicken, noodles and broth mixture into each bowl, and sprinkle a few green onion slices on top.
  5. Enjoy!
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​Pumpkin Tahini Grain-Free Breakfast Porridge

1/23/2017

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From the kitchen of Jesse Haas, CHC
Recipe adapted from Practical Paleo by Diane Sanfilippo (find it in our Amazon store)
 
This grain-free breakfast porridge really hits the spot when I’m craving hot cereal on a cold winter morning. Grain-free diets are hitting the press these days, giving savvy Americans a dietary model that is completely opposite to the USDA’s Food Guide Pyramid my generation grew up with that emphasizes grain, breads and cereals. Instead of reaching for high-carb, low-nutrition oatmeal, give this veggie-based dish a try!


Download a PDF to print
Makes 1 serving

Ingredients:
  • 1 Tbsp tahini
  • 1/2 cup canned pumpkin (unsweetened)
  • 1/4 cup warm water
  • 1/4 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1 Tbsp shredded unsweetened coconut
  • 1 Tbsp raisins
  • 1 tsp raw honey or maple syrup (optional)
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Directions:
1. Combine all ingredients in a small saucepan. Heat over a low flame to a desired temperature.

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Jesse Haas is a co-founder of Wellness Minneapolis, a Board Certified Holistic Health Coach and Certified Nutrition Specialist Candidate. She specializes in breaking nutrition concepts into bite-sized pieces and cultivating lifelong wellness in her clients. Click here to learn more about Jesse.

​
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North African Squash and Chickpea Stew

1/11/2017

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From the kitchen of Marian Kimball Eichinger

One of the best things about fall and winter are the plethora of squashes that fill our shop aisles, adorn our front steps and brighten our dining room tables. All the different shapes, colors and sizes never fail to amaze and impress me each year. This butternut recipe is one of my favorites - it’s a little bit of heaven in a bowl!
 
In addition to butternut squash, and a plethora of warming spices, this recipe also includes chickpeas and red lentils which add protein and depth. As a vegetarian, this combination draws me in. From a TCM perspective, the winter squash and the chickpeas are sweet and warm, nourish the spleen and stomach energy systems and aid digestion. The warming properties of this dish come from the turmeric, ginger, cinnamon and black pepper. All of these spices warm the body’s interior, making it a perfect dish for the cold weather of winter. The red lentils are slightly cool and tonify the Yin which balances perfectly with the warmth of the spices, peas and squash. Lentils also drain damp from the body. So if you are feeling chilled, bloated, and fatigued, this would be an excellent dinner for you!
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Ingredients:
  • 2 Tbsp olive oil
  • 2 large onions, diced
  • 2 garlic cloves, chopped
  • 1 celery stalk, chopped
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/2 tsp ground ginger
  • salt and pepper
  • 1/2 cup red lentils
  • 1 (14oz) can chickpeas, drained and rinsed
  • 1 can tomato sauce (or 2 cups homemade)
  • a handful chopped parsley
  • a bunch of cilantro, chopped
  • 1 large butternut or other squash 
  • 5 cups vegetable stock
  • 1 bay leaf
  • 2 oz. orzo or rice
Directions:
  1. Heat oil in a large pot over medium heat. Add onions and saute until starting to turn brown. Turn the heat down to medium-low and add the garlic, celery, spices and 1 tsp ground black pepper. Saute for a few minutes. 
  2. Now add the red lentils, chickpeas, tomato sauce, parsley and about half the cilantro. Cook over low heat for 15 minutes.
  3. Meanwhile, peel and seed the squash and cut into large cubes. Add squash to the pot with the vegetable stock and bay. Cover and simmer gently for about 30 minutes. Add the pasta (or rice) and simmer until it is cooked. Season with salt and pepper.
  4. Serve immediately, topping with chopped cilantro.

Download a printable recipe card here.

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Miso Sweet Potato Bowl

9/7/2016

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Take your own photos of this recipe and tag us on instagram @wellnessmpls

From the kitchen of Brittany Corwin
Recipe adapted from Deb Perelman of Smitten Kitchen

I love any meal that is warm, hearty and comes in a bowl. Extra points if there is a fried egg on top! This recipe fills all of those requirements, plus has some fall veggies and whole grains to keep your body healthy and your tummy full. If miso isn't your favorite or you just don't have the ingredients, this bowl is still wonderful with just a pinch of sea salt to top it off. However, I loved experimenting with the many forms of sesame flavor in this dish and the salty and slightly sour flavor of white miso does balance the dense sweet potatoes quite nicely, so give it a try (even if you keep the sauce on the side :)  )


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Leftovers!
Miso Sweet Potato Bowl
Printable PDF
Serves 6

Ingredients:
  • 3 Sweet Potatoes
  • 4 cups fresh Spinach or any dark leafy greens
  • 2 cups dry grains of your choice
  • 4 Tbsp coconut oil
  • 4 Tbsp coconut milk
  • 1 Tbsp minced fresh ginger
  • 1 small garlic clove, minced
  • 1/4 cup rice vinegar
  • 2 Tbsp toasted sesame oil
  • 2 Tbsp olive oil
  • 1 Tbsp honey
  • 2 Tbsp white miso
  • 2 Tbsp tahini
  • 2 Tbsp white sesame seeds
  • 2 Tbsp black sesame seeds

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Blend of black and brown rice with red quinoa
Directions:
  1. Preheat the oven to 400 degrees F
  2. Prepare your grains according to package directions. I used a combination of brown rice, forbidden black rice, and red quinoa for lots of color and texture. The rice I chose took about 40min to cook so I got it started first and added the quinoa in with 10min left in the cooking time. If you have bone broth on hand use it instead of water to cook the grains and get all the additional health benefits.
  3. Wash and dry your sweet potatoes and cut into 1 inch cubes.
  4. Mix 2 Tbsp each coconut oil and coconut milk and coat the sweet potato cubes with the mixture.
  5. Lay sweet potatoes out on a cookie sheet (I cover mine with foil for easy clean up) and bake for about 50 minutes or until they can be easily pierced with a fork and are browning on the edges.
  6. While your grains and potatoes are cooking, prepare the white miso sesame sauce by combining ginger, garlic, rice vinegar, toasted sesame oil, and olive oil in a food processor and blending well. After the ginger and garlic are well incorporated into the liquid add the thicker elements of honey, tahini, and white miso and blend until smooth.
  7. When your potatoes and rice are close to done, steam the spinach or other leafy greens and toast enough black and white sesame seeds to sprinkle over each bowl. I had a mesh colander that fit right over my rice pot and was able to steam the spinach easily right on top. You'll know the sesame seeds are done as they start to release a lovely toasty scent.
  8. The last step is layering everything in your bowl with a little miso sauce and then cooking up an egg however you like and finishing off with toasted sesame seeds and a pinch of salt.
What I love about this recipe is the how much you can experiment with variations. The original version had broccoli instead of spinach and I just swapped in a different nutrient-dense veggie that was easier for me to digest. Add as many veggies as you can! It is easy to just add something else to the roasting pan with the potatoes and not even dirty another dish. Comment below if you think of a particularly delicious addition or variation!
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Congee for Winter Health

2/18/2016

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From the kitchen of Emily Clark, LAc,

February is more than half way over and we’re (pretty much) in the homestretch of winter, folks!  However, cold and flu “season” seems to still be in full effect. Enter a simple, cost effective, and delicious food that has been used for centuries in East Asian and Chinese cultures: Congee (pronounced con-jee). It’s a grain based (usually white rice) porridge that is a nourishing blank canvas for the addition of therapeutic foods, herbs, and spices. Easily digested and assimilated, congee is a great thing to incorporate into your diet when feeling under the weather so to speak. Here is one of my favorite recipes to specifically help boost the immune system and keep you feeling great all winter long.
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Take your own photos of this recipe and tag us on instagram @wellnessmpls

Congee Recipe

Click here for a printable PDF
Cooking time: About an hour

Servings: 4
 
Ingredients:
  • 2 cups of cooked white rice
  • 5 cups of water
  • ½ pound chicken bones or 2 chicken thighs
  • 3, ¼ inch-thick slices fresh ginger (or more if desired)
  • 1 large clove of garlic crushed or mashed
  • 1 green onion
  • ¼ yellow onion
  • Tamari or coconut aminos and/or salt and pepper to taste
  • Sesame oil to drizzle (optional)
  • Garnishes (optional): shredded chicken, chopped green onion or chives, fried, soft boiled, or poached egg
 
Directions:
  1. Combine rice, water, chicken bones/thighs, ginger, garlic, green onion, yellow onion in a medium pot and bring to a boil over high heat.
  2. Reduce heat to low, and cover pot. Simmer for 1 hour, stirring occasionally.
  3. If using chicken thighs, remove them after about 20 minutes and shred up/chop meat to use as garnish for later if desired.
  4. Continue cooking for 40-45 minutes.
  5. When the rice grains thicken and the consistency is that similar to oatmeal, it’s done/ready. Add more water if too thick, continue cooking down for a bit if too thin/runny.
  6. Remove bones, ginger, and green onion.
  7. Add salt and pepper to taste (optional).
  8. Ladle into bowls and garnish as desired.
  9. Eat, enjoy and feel better!
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Hearty Chicken Soup

1/25/2016

2 Comments

 
From the kitchen of Dr. Barrett
​
This hearty chicken soup contains mushrooms and plenty of fresh spices to help keep your immune system strong this winter. Feel free to add burdock root, astragalus root, or more dried medicinal mushrooms and other ingredients to increase the immune boosting effects.
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Take your own photos of this recipe and tag us on instagram @wellnessmpls
Click here for a printable PDF
Serves 8-10
Ingredients:
  • 1 whole chicken (free range)
  • 2 bay leaves
  • 10-12 multicolored carrots (purple is best)
  • 3 celery stalks
  • Fresh rosemary sprigs (dried will work too)
  • Fresh thyme sprigs (dried will work too)
  • 1 red onion
  • Whole black peppercorns
  • 2 jalapeños
  • ½-1 cup wild rice
  • 1.5 pounds fingerling and purple potatoes chopped into bite sized pieces (make sure the flesh is purple as well)
  • 2 Tbsp dried sage
  • 2 Tbsp tomato paste
  • Minced garlic (mince at least 10 minutes before it goes into the pot)
  • ¾ cup dried mushrooms (pick an immune boosting mushroom like shiitake)
  • 1 bunch green onions, dice green tops and white bulb
  • Ground black pepper
  • Salt

While making this chicken soup it is very easy to simultaneously make some chicken stock. This will require two large pots.
  1.  Start with 1 whole chicken into a pot of water (large enough that the chicken is covered with water) with 1 bay leaf, 1 carrot cut in half, 3 celery stalks cut in half, sprig of rosemary, sprig of thyme, 2 slices of red onion, 6 or 7 black peppercorns, and 1 jalapeno cut in half. Cook until chicken is tender ~180degrees in the breast.
  2.  In a small skillet and the rest of the red onion diced with 1 jalapeno diced. Cook until onions are translucent.
  3. Once the chicken is fully cooked (~180 degrees in the breast) pull chicken out of the pot and tear off all of the meat into bite sized pieces and set aside. Save the carcass for making stock.
  4.  Remove the large vegetable chunks from the water and add to stock pot with carcass and fresh water.
  5. Begin cooking the stock. Add another bay leaf and any left over vegetables you have in the kitchen such as onion skin from the red onion, stems from kale etc. Cook for at least one hour. Freeze the stock for easy use later.
  6. In the water left over from cooking the chicken (soup) add 3Tbsp of salt, 1/2-3/4 cup of wild rice, chopped 1.5 lbs of fingerling and purple potatoes, 2 Tbsp dried sage, sprig of thyme, 1 Tbsp black pepper, 2 Tbsp tomato paste, 1 clove minced garlic, 3/4 cup dried mushrooms (shiitake), ½ of the diced red onion and jalapeno mixture. Allow this mixture to simmer for 30 minutes.
  7. Meanwhile steam the carrots whole until slightly soft but still crisp. Chop carrots in to bite sized pieces add to soup along with pulled chicken.
  8. Add 1 bunch of green onions diced. Add more salt to taste.


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Dr. Sara Jean Barrett is a registered Naturopathic Doctor and co-founder of Wellness Minneapolis. She is also the President of the Minnesota Association of Naturopathic Physicians and a Member of the American Association of Naturopathic Physicians. 
Click here to learn more about Dr. Barrett.

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