Pay it Forward Food
Pay it Forward Food page will be updated by internationally known Chef, Chef Jason Kieffer
New Recipe called Green Mount Pine HERE
Blog 12 – “Is it really the Sugar”
February 24th
“Pay it Forward” my friends. I wanted to share some exciting news that I am involved with against the fight in diabetes. I was asked and teamed up with KeyVive Health and fitness expert Kathy Smith to provide the critical diet and food component for this amazing program. It just launched and I am reaching out for you to have the opportunity to be the first ones that use the program. It is truly a gift to share with anyone you know with type 2 or pre-diabetes. Email me if you would like me to set you up on a free trial and for any users, the company is offering our experts a huge discount and I can provide you the code.
Here is a quote from the founder David Greenholtz
“As you know, the country is facing a crisis in diabetes and we are reaching a healthcare cliff. Our company’s mission has been focused on connecting with individuals in local communities and forming productive relationships to affect positive changes in ones lives. We have been doing this with our hospitals, clinics and diabetes educators. I personally had lost my father to diabetes and have made this my mission to eradicate the disease.
KeyVive Health has launched the first on-line diabetes prevention program that follows the CDC guidelines for reversing diabetes. Our team includes our partner, nationally recognized lifestyle expert Kathy Smith, and a nationally recognized “dream team” with a dozen experts covering all areas of support. With on-line support that includes hours of original video content, interactive programming and is easy-to-use and follow. This can make a major impact in saving the lives of people affected by diabetes.” www.HealthfulDiabetes.com
Looking for a sample recipe?
Dried Cranberry and Chia Seed Crunch
1 Cup Coconut Flour
1 Cup Pumpkin Seeds (Ground)
½ Cup Gluten Free Rolled Oats (Ground)
2 Cups Brown Rice Cereal
1 Tbsp. Cocoa Powder
2 Tbsp. Chia Seeds
½ Cup Dried Cranberries
½ Cup Brown Rice Syrup
1 Tbsp. Coconut Butter
Method:
-In a food processor, grind pumpkin seeds, rolled oats, and 1 cup of brown rice cereal and reserve in a mixing bowl.
-Next add cocoa powder, chia seeds, dried cranberries and the remaining 1 cups of brown rice cereal.
-Slightly warm the brown rice syrup and coconut butter if necessary and add to the mixing bowl.
-Mix well and form into your desired shape and size of bite. I enjoy using an ice cube tray.
Serving Size:
24/1oz. Bites
Free of:
Gluten, Soy, Dairy, Eggs
Blog 11 – “Turning Soup into Supper”
February 17th, 2013
Contrary to what you believe, the sweet potato is not a member of the potato family but rather of the morning glory family. Sweet potatoes were first introduced to European, Spanish and Portuguese explorers by Christopher Columbus in the six-teenth century. In the mid-twentieth century, the orange-fleshed sweet potato was introduced to the United States and given the name “Yam” to distinguish it from the white fleshed sweet potato to which most people were accustomed.
After checking out the health benefits of sweet potatoes, I decided to prepare them much more than just a holiday dish.
WHY?
- Unlike many other starchy vegetables, sweet potatoes actually help stabilize blood sugar levels and improve the response to the hormone insulin.
- In general, the darker the variety of sweet potato, the higher the concentration of carotenes.
- Sweet potatoes can be prepared similar to potatoes and make for a great breakfast.
- A 3 oz. serving provides 90 calories, 2 grams of protein, 20 grams of carbohydrate and 3 grams of fiber.
- Sweet potatoes have been shown to exert significant antioxidant effects.
“Apron Up”
Sweet Potato and Red Lentil Soup
Servings: 6-8
Ingredients:
1 Tablespoon Olive Oil
1 Cup Sweet Potato, Diced
1 Cup Carrot, Diced
½ Cup Celery, Diced
½ Cup Onion, Diced
½ Cup Red Lentils, Dried
3 Tablespoons Ginger, Minced
1 Tablespoon Garlic, Chopped
2 Quarts Vegetable Broth, Low Sodium
1 Teaspoon Turmeric, Ground
1 Teaspoon Cumin, Ground
1 Teaspoon Fennel Seed, Ground
¼ Teaspoon Cinnamon, Ground
½ Cup Coconut Milk, Light
1 Tablespoon Honey
1 Teaspoon Sea Salt,
¼ Teaspoon Cayenne Powder
Garnish per Serving:
1 Teaspoon Plain Coconut Yogurt
¼ Teaspoon Cashews, Toasted and Chopped
¼ Teaspoon Cilantro, Chopped
Method:
1. Heat the olive oil in a large saucepot over medium heat. Sauté the sweet potatoes, carrots, celery and onions until they are translucent. Add the red lentils ginger and garlic along with the turmeric, fennel, cumin and cinnamon and cook for two minutes.
2. Add the vegetable broth, and simmer for 30-45 minutes or until the red lentils and vegetables are soft.
3. Pour the mixture and honey into a blender and puree until smooth.
4. Before serving, add the coconut milk and season with sea salt and cayenne.
5. Garnish with coconut yogurt, toasted cashews and chopped cilantro.
“Stop Dieting and Learn How to Eat”
“Blog 10 – Snack Attack”
January 5th, 2013
Let’s face it. We all love to snack. The question is, on what? Whether you call them chickpeas or garbanzo beans, these little legumes are a tasty and healthy treat! I have always been a fan of the health benefits from Indian spices and what a better way to incorporate them into a “Sweet and Spicy” crunchy snack.
For many of us, controlling our hunger can be somewhat difficult and even frustrating at times. There are only so many nuts and fruits that sound good and unfortunately we end up reaching for a snack that is high in refined sugars, calories and fats. Besides chickpeas being high in fiber and plant protein, they are always low on the glycemic index. This powerful combination can help control your weight, keep you feeling satisfied and consume fewer calories.
Looking for another idea? Try using your favorite Mexican spices with a hint of chopped cilantro and squeeze of lime.
“Stop Dieting and Learn How to Eat”
Masala Roasted Chickpea Bites
Servings: 4-6
- 2 (15-ounce) cans chickpeas, also known as garbanzo beans, thoroughly drained and rinsed (about 3 cups)
- 2 tablespoons olive oil
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon garlic powder
- ¼ teaspoon cinnamon
- Pinch of stevia powder
- ½ teaspoon cayenne pepper
- ¼ teaspoon sea salt
INSTRUCTIONS
- Heat the oven to 400°F and arrange a rack in the middle.
- Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated. Spread the chickpeas in an even layer on a baking sheet and bake until crisp, about 30 to 40 minutes.
“Blog 9 – Tis the Season”
November 26th, 2012
Okay!! It’s the holidays and a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. Statistics tell us that the average American gains between 7-10 pounds during the holiday season. Then after giving in to the temptations and gaining the weight most Americans maintain that extra weight and will add on additional pounds the following season. Now I am not asking you to diet. In fact, I can’t stand them. Just take time for yourself. Holiday time is stressful for many people. Be sure to take time to relax and enjoy it. Set limits, plan, eat well, and most of all keep it simple and fun.
Chefs 7 Healthy Tips
1. Come on now!! Don’t try to lose pounds during the holidays, instead make a goal to maintain your current weight.
2. Get out and exercise. This will not only relieve holiday stress but can prevent weight gain as well. Chances are if your body is moving, you will not be thinking about food.
3. Don’t arrive hungry and don’t skip meals. Before leaving for a party, eat a light snack of raw vegetables with hummus or prepare one of your favorite protein shakes. The idea here is to curb your appetite so that you will be less tempted to over-eat.
4. Take a close look at the selection of dishes before filling your plate. Decide which are your favorite foods and skip the rest. Use a small plate if you can and don’t stack it high. Remember to include larger portions of vegetables and cut back on the starches. Most of the time, this is where extra calories are hidden and extra pounds are gained.
5. Enjoy your favorite holiday treats but eat less of them. Eat until you are satisfied and not stuffed.
6. If you overeat at one meal go light on the next. It takes 500 calories per day above your normal/maintenance consumption to gain one pound. It is unlikely that you will gain weight from one slice of pie.
7. Bring your own healthy dish to a holiday party. Get in the kitchen and “Apron Up”. Preparing some of your favorite dishes that are lower in fat and calories will help promote healthy eating and your guest feeling great.
“Blog 8 – Meatless Monday”
November 4th, 2012
I know what you are thinking. Why in the world would I give up meat? Well for a start, it’s just one day and your body deserves it.
Did You Know?
*In endurance tests, vegetarians had more than twice the stamina and strength of meat-eaters.
*A vegetarian diet decreases osteoporosis dramatically.
*A vegetarian diet is a time-honored technique for promoting alertness and clarity of consciousness.
As I began discovering the benefits of a plant-based diet, I also realized that it wasn’t for everyone but why not? Regardless of whether you still eat meat on a regular basis or have already taken steps towards eliminating it, an important question arises. What’s one day?
We all can do this and who knows, you just might like it. As you get out of bed tomorrow morning, be thankful and stay focused. Instead of that traditional breakfast of bacon, ham or sausage, look outside the box and reach for some fruit. It doesn’t have to be on its own. Blend it into one of your favorite smoothies or put it on top of some warm Irish oats. Need a kick of protein? Add some seeds, nuts or even protein powder. I enjoy using hemp. Not just because it’s vegan but because it’s packed with all the great Omega oils and fiber to make you feel satisfied.
As you get closer to lunch, listen to your body and start to think about what choices you have. Soup and a salad is an all-time favorite of mine especially during the cold winter months. There is always a vegetarian option to be found. Choose one that has a burst of flavor and nutrients. Whether it be vegetable minestrone, a classic German lentil, or even a curried pumpkin with ginger, you can’t go wrong!! And yes, a piece of whole wheat bread with butter is quite alright. After all, you are eating “one day” as a vegetarian and not as a rabbit.
Considering that your energy levels are probably at their highest right now…”Apron Up”!! You have a family to feed dinner. Let’s get in the kitchen, turn up the flame and create something wonderful. I have a stir-fry on my mind and who doesn’t enjoy the aromatics of garlic, ginger and toasted sesame? Stop asking what you are going to do with the broccoli, carrots, and mushrooms that have been sitting in your refrigerator. They are going into this dish along with some baked tofu if you choose. Add a splash of low-sodium soy sauce, fresh cilantro, and a hint of sweetness and you have a dish. Got Rice?? Of course you do.
I will ask you again. What’s one day?
Blog 7 – “Get up and Groove”
October 8th, 2012
I know what you’re thinking. How does a chef have anything to do with music? Well, I will tell this is. It has saved my life!!! Nearly 15 years ago, my eating habits were poor and I was at high risk for heart disease. I realized that my daily routine of eating large amounts of processed foods and the lack of exercise was basically the main culprit. Things had to change quickly, but how?
I started doing research on movement and the assimilation factor of food. It was no surprise understanding that the heart and circulation needed regular, even vigorous exercise to keep them strong. In other words, I had to move my body!!!
In the early 90’s, I was introduced to some of the greatest DJ’s in the world with fascinating backgrounds. I not only fell in love with the unity that brought music and people together, but how rewarding it was for my body to dance. I knew I had to make a difference for myself and those around me and then the “Light Bulb” went off. I was determined to create a program that would teach people to move, eat well and feel great.
To this day, my “Food and Movement” program aka. BLENDED BEETS has been shared with over 10 organizations in 7 states and kids love it!!
“Stop Dieting and Learn How to Eat”
Blog 6 – “We are What we Eat”
September 10th, 2012
It goes without saying that when critics visit a restaurant, their reviews are dominated by their specific experience with the food. Sometimes, however, a menu is so driven by a chef’s philosophy; the focus must be broadened to get a clearer picture of the motives at work behind the food. The Silver King Cafe is one such example. Its menu is filled with tasty versions of familiar favorites, but Chef Jason Kieffer’s blend of Eastern philosophy and whole food cuisine is equally evident.
Standing in front of a group of health and wellness devotees at one of Freedom Chiropractic’s recent “Lunch and Learn” events, Chef Kieffer may be preaching to the choir–but the crowd is eager to learn. “Whole food is all about sustaining energy levels in the body,” says Kieffer. “We eat. We should be listening to our bodies and then figuring out how we react to those foods. If you’re not doing that then you’re just eating. And if you’re just eating then obviously there’s going to be other issues as life goes on. . . “
Kieffer demonstrates his point by holding up a bag of fast food that he picked up on the way to the presentation. As an experiment he ordered whatever the truck in front of him ordered, and drove away with a triple cheese burger with some nine slices of bacon. It’s almost too-perfect a counterpoint to Kieffer’s guiding philosophy for the Silver King. Perfect, except that this is how far too many of us eat and it’s making us sick.
Compounding the twin epidemics of diabetes and obesity that result from our S.A.D. (Standard American Diet) is the fact that good nutrition is often glaringly absent from much of Western medicine. And given that one is hard pressed to find anything more than heat and serve processed foods and vending machines in our nation’s hospitals, it’s all the more notable and exciting to learn that the Silver King Cafe with its fresh, affordable fare is located at Intermountain Healthcare’s Park City Medical Center.
On any given day patrons can choose from made to order salads and sandwiches, daily specials featuring whole grains and humanely raised meats, house made soups and wood-fired pizzas, plus a full dessert counter and espresso bar
When asked, Kieffer has trouble isolating a particular dish about which he is most excited or most proud: “How do I pick one dish? It’s so hard. You know? You see this?” he says pointing to his color “wheel” of foods and flavors, “It’s about combining all the different attributes of whole foods. . . as an artist you bring in all these colors from the palate to create a beautiful piece, and I look at [cooking] like that. . . you know, it just comes to life.”
Happily, for Park City residents and visitors, the Silver King Cafe, is open to the public, so anyone can experience healthy food that is as organic and local as possible and designed to sustain the body’s energy and wellness throughout the day. The difference? “Eat [the fast food] and you’ll probably get a spike of energy, but then in a half-hour you’ll feel terrible,” says Kieffer. “We need to become in tune with what we’re all eating. This is a spiritual moment for us all. It should be.”
Spirituality through eating may be difficult for some to swallow, but Kieffer’s food is most definitely not. Turns out the Ayurvedic based spirituality expressed in his cooking is also absolutely delicious, which rather subversively aides in the recovery of his guest/ patients in Park City. And judging from the regular crowds of happy eaters in the sunny dining room at the Silver King Cafe, no one seems to mind.
Blog 5 – “Getting to the Heart of Whole Grains”
September 2nd, 2012
Whole grains are essential to health, and therefore should be a significant part of your daily diet. They not only provide fiber, vitamins and minerals but are also packed with phytonutrients. Now don’t get confused here!! This is just a fancy term referring to the beneficial nutrients that plants provide.
During my journey in the kitchen and rehabilitating people’s health, it always amazed me why some of my clients were avoiding all grain products. They had obviously been led to believe that all carbohydrates were created equal and would promote weight gain. Now let’s get this straight!! Carbohydrates are found in a vast array of foods, from vegetables to beans, grains to sugar. A teaspoon of sugar is a carbohydrate as is a slice of whole-grain bread. I am sure you can guess which is better for you just by listening to your body.
Despite what you have heard, they “Do Not” make you fat, unless of course you are eating way too much of them which goes true for anything else in your diet. The reason that carbohydrates have received such a negative reputation for obesity and diabetes is clearly identified by the fact that most Americans are eating “Refined” carbohydrates like cakes and cookies that are prepared with processed and bleached flours, fats and sugars.
Now how do you know what to choose when looking for a whole grain? A whole grain, whether it’s barley, oats, quinoa or bulgur contains every part of the actual grain. Here is an acronym that is simple to remember. “BEG” for the truth in clean food and labeling.
Bran is a health promoting, fiber-rich outer layer that contains protein, B vitamins, minerals and other phytonutrients.
Endosperm is the middle layer that contains carbohydrates, protein and smaller amounts of B vitamins.
Germ in this case is not a bad thing. It’s the nutrient-packed inner layer of the grain that contains B and E vitamins.
“Stop Dieting and learn how to Eat!”
Blog 4 – “Spice for Life”
August 18, 2012
You probably didn’t even know that cinnamon was good for you! I didn’t, until I realized a good friend of mine was using it as a preventative measure for Type 2 diabetes.
Cinnamon is the inner bark of a tropical evergreen tree. The bark is harvested during the rainy season when it’s more pliable. When dried, it curls into long quills, which are either cut into lengths and sold as sticks or ground into powder.
Besides the wonderful aroma, this common spice is Mother Nature’s glucose reducer. Researchers at the USDA have found that cinnamon speeds the conversion of glucose (sugar) into energy, quickly moving excess blood sugar out of your bloodstream and into cells where it’s needed. Now, that’s a big return for such a small investment! Remember, we’re talking about a spice here, not an expensive pharmaceutical.
Treat yourself to a fresh bottle of ground cinnamon and experiment. Here are just a few ideas that your system will love you for.
-Add it to your favorite smoothie in the morning with soy, rice or almond milk.
-Sprinkle it directly into your coffee or tea. Even better, add it to your coffee pot to fill your kitchen with a delicious aroma.
-Dust onto yogurt for breakfast or a snack. One of the best options would be to purchase a plain yogurt and build on the taste. Add fresh berries and stevia to add a natural sweet flavor.
-Add a pinch to your sweet potatoes and mash away!
- Put a twist on quinoa. The flavors of cinnamon, turmeric and that sweet bite of raisin will make this side dish the talk of the town.
