The Nourishing Gourmet

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Simple Mexican Coleslaw

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picture of mexican coleslaw with tacos

This easy and simple coleslaw is perfect for two things – topping tacos or using it as a flavorful base for a “taco salad.” Vegetable sides are regularly overlooked, but they shouldn’t be! They not only add a lot of important nutrition, antioxidants, and fiber, but they also add vibrant flavor. 

That said, I like to keep my sides simple so that I can get dinner on the table quickly. This recipe fits the bill. 

I make a large bowl of it, and serve it on taco night. For those in the family who regularly enjoy corn, they use it both in their tacos and as a side salad. For those of us who don’t always eat corn (or who are eating using keto or using Trim Healthy Mama principles), we use it as a base and then top it with top tender meat, salsa, avocado, sour cream, and cheese. 

Mexican coleslaw topped with meat and avocado.

It’s a really delicious and satisfying meal, with taco shells or without, and is a regular part of our menu. 

While cabbage dressed up this way is just delicious, I also love that the regular addition of cruciferous vegetables, such as cabbage, can help prevent or reduce inflammation (1, 2, 3). Also, consider using red cabbage! It has other benefits because of its anthocyanin content (1), and also looks beautiful. 

Related Recipes:

• Simple Mexican Quinoa Bowls

• Mexican Quinoa Salad

• Mexican Chocolate Dairy-free Ice Cream

• Lacto-Fermented Escabeche

• 7 Layer Mexican Dip

Simple Mexican Coleslaw 

• 1 medium-large cabbage (I sometimes use half of a green, and half of a red) 

• 1 bunch of cilantro, washed, stemmed and chopped 

• ½ cup fresh lime juice*

• ¼ cup extra virgin olive oil 

• 1 teaspoon salt 

• 3-6 garlic cloves, peeled and finely minced 

  1. Wash the outside of the cabbage, and then cut in half using a large, sharp knife. Thinly slice the cabbage after cutting out the core. Add to a large bowl, and then add the cilantro. 
  2. Add the rest of the ingredients together in a small bowl or glass measuring cup, and stir together. Pour over cabbage and cilantro, and toss. Taste test, and add more salt, olive oil, or lime juice, as desired. 
  3. Serve right away, or premake an hour or two beforehand and allow the flavor to meld, and the cabbage to slightly soften. 

Variation: Cut the lime juice to ¼ of a cup and add ½ cup of orange juice for a more mild version. For a kick, add some red pepper flakes or cayenne pepper.

Does Lemon Water Offer Benefits?

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Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Years ago I started the practice of drinking lemon water in the morning before I ate. The habit didn’t stick for my morning routine, but I’ve been enjoying drinking lemon water in recent years throughout the day.

I’ve long found the habit helpful when I was starting to catch a virus, but more recently I’ve had several Lyme patients mention to me that they feel better when drinking plenty of lemon water – especially when they are experiencing the dreaded “die-off” effect.

One simple reason we may experience this is because lemon water adds a small amount of minerals and vitamins to water, and helps replace electrolytes. I’ve found that I feel hydrated faster with lemon water in comparison to plain water. Sometimes I add a pinch of sea salt too.

But there may be more benefits than just simple hydration. Lemon juice is a source of vitamin C and flavonoids which could both offer benefits. I’ve personally found supplementing with vitamin C helpful, but lemons are an excellent source of vitamin C in their whole food form.

Here is some information on citrus flavonoids and other citrus benefits, and another study on the nutritional properties of citrus. A Japanese study found a positive correlation to lowering blood pressure in walking and lemon ingestion, and a study on mice found that lemon juice was helpful in protecting the liver from alcohol injury.

One of the (many) reasons the Mediterranean diet is thought to be so healthful is because of their abundant citrus in the diet. This quote from the research, “Citrus as a Component of the Mediterranean Diet” gives a good idea of the nutritional power of citrus as a whole.

“Citrus fruits have well-documented nutritional and health benefits. Since ancient times that citrus has been used not only as food but also in folk medicine to treat some complaints: bronchitis, tuberculosis, cough, cold, menstrual disorder, hypertension, anxiety, depression and stress (Favela-Hernández et al., 2016). They can actually help preventing and curing some diseases and, above all, they are essential in a balanced and tasty diet. Citrus fruits do not possess sodium, fat and cholesterol, but are sources of several minerals (potassium, calcium, phosphorus, magnesium, copper), vitamins (C, B1, B2, B3, B5, B6, B9), dietary fiber and secondary phytochemicals (carotenoids, phenols, including flavonoids, coumarins, limonoids, alkaloids and essential oils) which alone or in combination have been referred as being able to prevent inflammation, degenerative diseases, heart disease and even cancer (Ejaz et al., 2006; Lv et al., 2015).Potassium not only helps to maintain the body’s water, acid balance and normal pressure, but also is important in transmitting nerve impulses to muscles as well as in the muscle contraction (Economos & Clay, 1999). Vitamin C plays a key role in the absorption of inorganic iron; which can aid in the treatment of anaemia provided that adequate medicines are also administered. This vitamin is also important in the formation of collagen. A deficiency of this vitamin is responsible for the weakness of those tissues in which collagen is an essential element (ligaments, tendons, dentin, skin, blood vessels and bones). ” Read more: Citrus as a Component of the Mediterranean Diet (PDF Download Available). Available from:  [accessed Jan 25 2018].

Crystal over at MoneySavingMom.com has talked about how she drinks an entire gallon of lemon water every day and that it made a huge difference in her health and energy. She’s not alone in experiencing positive effects – though not everyone chooses to drink quite that much lemon water.

I do know that I feel better drinking it, so I have continued the habit. I don’t argue with success!

Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Tips for Lemon Juice Consumption:

Morning Cup of Lemon Juice Tea: In a cup of warm/hot water, squeeze half of a lemon and stir in honey to taste. (Some add cayenne pepper as well). Drink in the morning before breakfast.

Pre-make Lemon Water for the Day: Whether you are aiming for eight cups or a gallon of water, you can premake your lemon juice for the day. I use about 4-5 tablespoons of lemon juice per eight cups (it doesn’t need to be exact).

Drinking it Freshly Squeezed: I often like to squeeze a half of a lemon in a glass of water as I’m thirsty throughout the day. To make this practical see my notes below about my lemon squeezer.

Hot Lemon Mint Tea: I also make this Lemon Mint Tea, that uses a whole lemon, peel and all.

In Smoothies and Juices: I also enjoy adding a small wedge of lemon (seeded, but peel left on) to my smoothies and juicing it with veggies. (When using lemon peel make sure you are using organic lemons and wash them well.)

Hand Juicer I Love: I got tired quickly of hand squeezing lemons or using inadequate lemon juicers. My husband got me this lemon juicer (pictured above), and it is amazing! It gets all of the lemon juice out easily, and also doesn’t put stress on my hands. (Make sure you use it correctly. The lemon half goes in “backward” so that it is turned inside out as it is squeezed.)

Vanilla Lemonade: If you aren’t used to the sourness of lemon water, you can use vanilla stevia to sweeten it. Vanilla lemonade is good!

Bottled Lemon Juice: If you would like to use bottled lemon juice instead of fresh, choose glass if you can. This organic lemon juice is a great choice. Not only will you avoid plastic chemicals, but it will also have more stable vitamin C in it according to this research, “Regarding packing material, vitamin C in fruit juice is quite stable when stored in metal or glass containers, whereas juice stored in plastic bottles has a much shorter shelf-life. ”

Don’t brush your teeth directly after drinking any citrus juice (wait at least 15 minutes). I also like to swish ph neutral water in my mouth afterwards to protect my teeth.

What about you? Have you found lemon water helpful?

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Thai Chicken Fried Rice

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Thai Chicken Fried Rice NG

By Katie Mae Stanley of Nourishing Simplicity

Savory grains of rice are mixed with fresh summer vegetables, tender chicken, and spicy basil.

Thai chicken fried rice is the perfect dish to enjoy anytime, especially in the summer when gardens are bursting with zucchini, bell peppers, string beans, and basil, all of which make up this dish.

I am a huge rice fan. Part of that comes from living in Mexico for ten years where I ate it almost every day. The other part is simply because rice is pretty tasty. It helps that rice is an excellent way to stretch pricier items like meat. Even now that I have been State-side for over two years I crave rice if I go more than a few days without eating it.

Rice is the humble staple of many cultures. Whether it is Arabic rice, Chinese egg fried rice, Jamaican rice and peas, or a savory miso rice congee, rice is an integral part of life. It is the substance that keeps many people going.

Unless it is necessary for me to go grain-free I don’t see my kitchen ever going without rice.

Thai is one of my weakness when it comes to picking a restaurant to eat at. If I could, I would eat it out at least once a week but that is not exactly budget friendly.

Thankfully over time I have started to learn how to recreate some of my favorite dishes, like yellow curry or Kimi’s simple Thai broth. It was only a matter of time that I finally broke down to create a Thai chicken fried rice that satisfied my cravings.

This Thai chicken fried rice is a combination of three of my favorite restaurants in various parts of California.

I mentioning making velvet chicken in this recipe. It is a process of poaching the chicken to make it more tender. It is a beneficial step but not necessary. There are times when I skip it, so don’t pressure yourself to do it. If you have a little extra time then it is worth it in my book.

If you are confused about why we are okay with white rice read more about it here.

Thai Chicken Fried Rice

Ingredients:

  • 2 cups steamed white rice (Jasmine preferred), made at least a few hours before and chilled
  • 1 pound chicken breast, thinly sliced and velveted (optional)
  • 1 cup Thai basil*
  • 1 cup zucchini, quartered and thinly sliced
  • 1 cup string beans or long beans, chopped into 1/4 inch pieces
  • 1 red bell pepper, thinly sliced
  • 4 cloves garlic, crushed
  • 4 tablespoons coconut oil
  • 2 teaspoons coconut/palm sugar
  • 2 teaspoons soy sauce/tamari for gluten free
  • 1/2 teaspoon unrefined salt

* If Thai basil can not be found, feel free to substitute with sweet basil. To cut the basil roll a few leaves at a time into a cigar shape and thinly slice.

Directions:

1. Cook the rice a few hours to a day or two in advance. Allow to cool.

2. Thinly slice the chicken breast. Use the velveting method to par-cook the chicken or set the raw chicken aside to cook in the skillet.

3. Quarter the zucchini, cutting it 1/4 of an inch thick. Remove the end from the string or long beans, cutting them into 1/4 inch pieces. Cut the bell pepper in half, removing the seeds. Thinly slice the bell pepper. Roll a few basil leaves at a time like a cigar. Thinly slice the rolls of basil. Crush the garlic.

4. Mix the soy sauce, palm sugar, and salt in a small dish.

5. In a wok or cast iron skillet heat the oil for two minutes.  Add the green beans and bell pepper. Cook on high heat for 5 minutes, allowing them to blister, stirring frequently.

6. Add the chicken and crushed garlic. Stir until the chicken is almost cooked.

7. Add the rice, zucchini, the soy sauce mixture. Stir for 3-5 minutes until thoroughly mixed and heated through. Add the basil and stir again.

Top with extra basil if desired.

Thai Chicken Fried Rice
 
 
Ingredients
  • 2 cups steam white rice (Jasmin preferred)
  • 1 lb chicken breast, thinly sliced and velveted (optional)
  • 1 cup Thai basil*
  • 1 cup zucchini, quartered and thinly sliced
  • 1 cup string beans or long beans, chopped into ¼ inch pieces
  • 1 red pepper, thinly sliced
  • 4 cloves garlic, crushed
  • 4 TBS coconut oil
  • 2 tsp coconut/palm sugar
  • 2 tsp soy sauce/tamari for gluten free
  • ½ tsp unrefined salt
Instructions
  1. * If Thai basil can not be found, feel free to substitute with sweet basil. To cut the basil roll a few leaves at a time into a cigar shape and thinly slice.
  2. Cook the rice a few hours to a day or two in advance. Allow to cool.
  3. Thinly slice the chicken breast. Use the velveting method to par-cook the chicken or set the raw chicken aside to cook in the skillet.
  4. Quarter the zucchini, cutting it a ¼ of an inch thick. Remove the end from the string or long beans, cutting them into ¼ inch pieces. Cut the bell pepper in half, removing the seeds. Thinly slice the bell pepper. Roll a few basil leaves at a time like a cigar. Thinly slice the rolls of basil. Crush the garlic.
  5. Mix the soy sauce, palm sugar, and salt in a small dish.
  6. In a wok or cast iron skillet heat the oil for two minutes. Add the green beans and bell pepper. Cook on high heat for 5 minutes, allowing them to blister, stirring frequently.
  7. Add the chicken and crushed garlic. Stir until the chicken is almost cooked.
  8. Add the rice, zucchini, the soy sauce mixture. Stir for 3-5 minutes until thoroughly mixed and heated through. Add the basil and stir again.
  9. Top with extra basil if desired.

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Creamy Quinoa Casserole with Chicken and Mushrooms

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Creamy Quinoa Casserole with Chicken and Mushrooms - a frugal, lovely comfort food that's full of nourishing ingredients too! -- The Nourishing Gourmet
This casserole’s aroma and visual appeal had my kids ogling: first the smell of the easy roux cooking (think browned butter and cream!), then the grating of the Gruyere, the toasty smell of quinoa bubbling in bone broth, and, of course, the redolence of sauteed mushrooms with garlic and herbs.
I first made this casserole when we were phasing off of a grain-free diet, to see how we’d do with quinoa. I soaked the gluten-free grain overnight, to reduce phytic acid and improve its digestibility. (That’s an easy step- just a little salt water overnight: instructions below.) We all loved it and pronounced it an instant creamy classic.
Although the recipe is topped with a roux (homemade cream sauce), I hope you’ll know this is one quick-to-assemble casserole that provides 8 big servings; so it’s great for guests or a weeknight meal. Melted cheese atop chicken and cozy, high protein quinoa (that cooks while it bakes!) provide a comfort food that’s fun to make and sure to please.
The main ingredients are all accessible at Trader Joe’s- an easy way to grab what you need for a plentiful dinner. (There are a few additional basic pantry or fridge ingredients you may already have on hand at home.) The ingredients aren’t all inexpensive, but they’re high quality and relatively affordable; (let’s face it: organic chicken isn’t cheap). When you buy a couple of the ingredients, the Gruyere cheese (or jack, for a milder flavor) and quinoa, you’ll be able to use leftovers of these ingredients another time as well; the recipe only uses half of what you’ll buy. Or perhaps you already buy quinoa in bulk?
The whole casserole costs about $18.25 to make. If you serve 8 people, each servings costs about $2.25.
Here’s the price breakdown if you purchase your ingredients from Trader Joe’s:
$4.58- 1 pound organic mushrooms
$1.75- 1 cup quinoa
$8.50- 1.75 pounds organic chicken thighs
$3.15- 1-1/4 cups grated Gruyere (or less for jack cheese)
$.25- 3 cloves organic garlic
The additional ingredients you’ll need are bone broth, a cup of cream or milk (we use raw cream), a teeny bit of white rice flour, butter, herbs, salt and pepper. The casserole is loaded with chicken; so if you want to save money, make a really big salad and give smaller portions of the casserole, or use less chicken, if you’re really stretched budget-wise. It’s the spendiest ingredient by far.
Enjoy!
Creamy Quinoa Casserole with Chicken and Mushrooms
Serves 8-10

Ingredients

  • 1 cup uncooked quinoa
  • 1-1/2 cups water + 1 tablespoon apple cider vinegar
  • 1 cup bone broth
  • 1 cup organic, grass-fed cream (or raw cream or milk)
  • 1/4 cup white rice flour
  • 1/4 cup butter
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon white pepper
  • 1-3/4 cup bone broth or water
  • 1.5-1.75 pounds boneless skinless chicken thighs, cut into 1″/bite-size cubes/pieces
  • 3 cloves garlic, crushed or minced
  •  1 cup shredded Gruyere cheese (or use jack for a milder flavor)
  • 1 pound mushrooms, sliced
  • 2 tablespoons animal fat, butter, or avocado oil (for sauteing)
  • 1-1/2 teaspoons Herbes de Provence or mixed Italian herbs
  • 1/2 teaspoon sea salt

In a medium size bowl, soak the quinoa in the 1-1/2 cups water and apple cider vinegar overnight. When ready to assemble the casserole, rinse the quinoa in a fine mesh strainer and set aside. It will cook in the oven.

Grease a large casserole dish (9″ by 13″ or similar) and set aside. Preheat the oven to 400 degrees Fahrenheit.

Place 1/4 cup butter in small saucepan and melt over medium heat. Add the 1/4 cup rice flour and cook, whisking for 5 minutes, to cook the raw flavor out of the flour. (This part smells really good.) In a steady, thin stream, constantly whisk in the bone broth, then the cream, allowing the liquid to absorb the flour, as it becomes a creamy sauce. Simmer over low heat for 3 minutes. Add the 1/2 teaspoon sea salt and 1/2 teaspoon white pepper, stirring, and set aside.

In a large skillet, melt the 2 tablespoons preferred fat over high heat. Add mushrooms and 1/2 teaspoon sea salt, stirring briefly. Cover for 2-3 minutes, to produce steam. Uncover and add herbs. Saute over medium-high heat for 8 minutes more. Set aside and allow to cool slightly for about 10 minutes. Add cubed chicken and stir to combine.

Place soaked, rinsed quinoa (uncooked) into greased casserole dish, spreading it out evenly. Top with chicken mushroom mixture, spreading it out over the quinoa. Add about 3/4 of the total grated cheese to the roux (cream sauce), stirring briefly to mix. Top chicken and mushrooms with cream sauce. Spread the sauce to within 1″ of the edges of the casserole. Pour the 1-3/4 cup bone broth or water in around the edges. Carefully transfer dish to oven and bake 45 minutes, until edges are bubbling rapidly and all water is absorbed.

Serve with an optional side of wilted greens or a green salad.

Creamy Quinoa Casserole with Chicken and Mushrooms
 
Author:
Serves: 8-10 servings
Print
 
Ingredients
  • 1 cup uncooked quinoa
  • 1-1/2 cups water + 1 tablespoon apple cider vinegar
  • 1 cup bone broth
  • 1 cup organic, grass-fed cream (or raw cream)
  • ¼ cup white rice flour
  • ¼ cup butter
  • ½ teaspoon sea salt
  • ½ teaspoon white pepper
  • 1-3/4 cup bone broth or water
  • 1.5-1.75 pounds boneless skinless chicken thighs, cut into 1"/bite-size cubes/pieces
  • 3 cloves garlic, crushed or minced
  • 1 cup shredded Gruyere cheese (or use jack for a milder flavor)
  • 1 pound mushrooms, sliced
  • 2 tablespoons animal fat, butter, or avocado oil (for sauteing)
  • 1-1/2 teaspoons Herbes de Provence or mixed Italian herbs
  • ½ teaspoon sea salt
Instructions
  1. In a medium size bowl, soak the quinoa in the 1-1/2 cups water and apple cider vinegar overnight. When ready to assemble the casserole, rinse the quinoa in a fine mesh strainer and set aside. It will cook in the oven.
  2. Grease a large casserole dish (9" by 13" or similar) and set aside. Preheat the oven to 400 degrees Fahrenheit.
  3. Place ¼ cup butter in small saucepan and melt over medium heat. Add the ¼ cup rice flour and cook, whisking for 5 minutes, to cook the raw flavor out of the flour. (This part smells really good.) In a steady, thin stream, constantly whisk in the bone broth, then the cream, allowing the liquid to absorb the flour, as it becomes a creamy sauce. Simmer over low heat for 3 minutes. Add the ½ teaspoon sea salt and ½ teaspoon white pepper, stirring, and set aside.
  4. In a large skillet, melt the 2 tablespoons preferred fat over high heat. Add mushrooms and ½ teaspoon sea salt, stirring briefly. Cover for 2-3 minutes, to produce steam. Uncover and add herbs. Saute over medium-high heat for 8 minutes more. Set aside and allow to cool slightly for about 10 minutes. Add cubed chicken and stir to combine.
  5. Place soaked, rinsed quinoa (uncooked) into greased casserole dish, spreading it out evenly. Top with chicken mushroom mixture, spreading it out over the quinoa. Add about ¾ of the total grated cheese to the roux (cream sauce), stirring briefly to mix. Top chicken and mushrooms with cream sauce. Spread the sauce to within 1" of the edges of the casserole. Pour the 1-3/4 cup bone broth or water in around the edges. Carefully transfer dish to oven and bake 45 minutes, until edges are bubbling rapidly and all water is absorbed.
  6. Serve with an optional side of wilted greens or a green salad.