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PFC Balanced Chicken Broccoli Sweet Potato Bake

Servings: 6 Ingredients: 1.5 lbs. uncooked chicken breasts, cubed 3 cups broccoli, chopped 2 cups of cubed sweet potato (about 1”) 1/2 cup red onion, sliced 2-3 cloves garlic, minced 1/3 cup pecans or walnuts 1/3 cup coconut oil, melted 1.5 teaspoons Italian seasoning* 1/4 tsp. salt pepper to taste   Preparation: Preheat oven to 375 degrees F and coat a 9×13 casserole dish with butter or coconut oil. Add the cubed chicken to the casserole dish and spread it out evenly. In a separate bowl, combine the sweet potato, broccoli, onion, and nuts. Add the garlic, spices, salt and…

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Simple Spaghetti Squash

Ingredients: 1 spaghetti squash, approx. 4 lbs. 1/2 cup of water 9″ x 13″ baking dish Aluminum foil   Preparation: Preheat the oven to 400 degrees. Slice the spaghetti squash the long way (from stem to bottom). Separate halves and scoop out the seeds like you would a pumpkin on Halloween. Pour the water into the baking dish. Place the squash halves face down in the dish with the water. Cover the dish with foil. Bake in the preheated oven for 45 minutes to one hour (depending on the size of the squash). Once the squash is cooked (it will…

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For the Love of Coconut Oil

Formerly shunned for its high saturated fat content, people everywhere are embracing this healthy fat by both consuming it and using it topically. It’s even earned “superfood” status by nutrition experts and healthcare professionals all over the place…and for good reason! Let’s dive right in: The Benefits Coconut oil is made up of medium-chain triglycerides (MCTs), which are a type of fat that are digested quickly and known for their great energy and metabolism-boosting effects. Lauric acid is the main form of MCT in coconut oil. It has been shown to be antimicrobial, antibacterial, antiviral and increases HDL cholesterol (the…

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5 Intimidating Vegetables and How to Prepare Them

If you frequent the farmer’s market or decided to invest in a CSA share this year, the vegetables and fruits you’re finding are probably starting to get a bit starchier as the fall season sets in. What was once an abundance of beans, summer squash and zucchini, herbs, strawberries and blueberries, peas, and various lettuces has turned into acorn, butternut and other winter squashes, sweet potatoes, Brussels sprouts, carrots, and…kohlrabi? Celeriac? Parsnips? Kale and beets may be a little more familiar, but when it comes to preparing them, what are you supposed to do? (Note that what you find is determined by…

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Fermented Foods

“Do you like spicy foods? Okay, try this. Just DON’T SMELL IT before you taste it!” “What do you mean you don’t like the taste of vinegar?” “No, it isn’t rotten, that’s how it’s supposed to taste silly!” Have you had a similar experience? You may know that fermented foods can be a hard sell—especially to people who are used to the refined, processed, made-to-taste-good-in-a-lab type foods we’re bombarded with every day. There is a good reason though, why these traditional foods have clung on for thousands of years and are still considered an important part of the diet today….

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5 Reasons Why We Don’t Recommend Bread

“But that’s the biggest part of the pyramid!” Well, I guess the food pyramid is in the shape of a plate now…either way, when people are introduced to the PFC way of eating, one of the most common initial questions we get is, “wait, why no bread?!”. You have likely been told that if you do not eat bread you are completely neglecting a food group, and that it’s a terrible idea that will only lead to nutrient deficiencies. That is not true, and we’re about to discuss why. When we were kids, the Food Pyramid told us the majority of our calories should…

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Organic, Local, Natural, Grass Fed, Cage-Free, Free Range…Oh My!

The other day, a co-worker forwarded this article to me in which they discuss how much consumer confusion still surrounds the terms “local” and “organic” when it comes to food. The study they refer to in the article found that nearly 1 in 4 people think “local” actually means “organic”, and if a product is “organic”, it means that it was produced “locally”. We are constantly bombarded by news headlines, advertising, and packaging that contain these buzz words, and don’t know what to think. The words are so often used because they strike a chord with people who are trying…

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“I was always the sick kid…” (Kate’s Story)

I spent most of my childhood on the giant couch in the family room, under that heavy brown and orange afghan, watching videos on MTV. I was always on that couch because I was always sick. Everyone at the doctor’s office knew me because every three weeks I’d be back, showing symptoms of something. I was the sick kid and bubble gum flavored amoxicillin was my drug of choice. My family ate dinner together every night, and every night I was the pickiest of picky eaters. No vegetable—fresh, frozen or canned—would pass my lips. No way. Even the Flintstone Vitamin that my mother would beg me…

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