March 2, 2024
Freedom Bulletin #218
In this bulletin...
We talk about healthy teeth.
Oral health is not just about having clean white teeth. It is about having a healthy microbiome living inside the mouth. This mouth microbiome has been linked to all aspects of mental and physical health.
Poor oral health, including gum disease, has been linked to heart disease and dementia.....
Eggs & Tuna with Green Beans 2 servings | 25 minutes INGREDIENTS 4 Egg 2 cups Green Beans (trimmed) 2 tbsps Mayonnaise 1 1/2 tsps Red Wine Vinegar 1 can Tuna (drained) 2 stalks Green Onion (chopped) METHOD Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside. Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside. Whisk together the mayonnaise and red wine vinegar. Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans. More Flavor: Add salt and pepper, parsley, and tomatoes. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. Nutrition Facts Amount per serving 309 calories 30gs protein 13gs carb 16gs fat
Ham & Cheese Stuffed Chicken 2 servings | 30 minutes INGREDIENTS 10 ozs Chicken Breast (boneless, skinless) Sea Salt & Black Pepper (to taste) 3 ozs Sliced Ham 2 ozs Mozzarella Cheese (shredded) 1/16 oz Avocado Oil Spray (divided) 2 cups Mixed Greens METHOD Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper. Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil. Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens. More Flavor: Spread some pesto sauce into the chicken. Additional Toppings: Top with parsley and parmesan cheese. Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray. Nutrition Facts Amount per serving 315 calories 48gs protein 5gs carb 12gs fat
Garlic Butter Steak, Edamame & Asparagus 2 servings | 20 minutes INGREDIENTS 2 cups Edamame Pods 10 ozs Flank Steak (sliced very thinly against the grain) 2 tbsps Tamari (divided) 2 tsps Cornstarch 2 tsps Avocado Oil 2 tbsps Water 2 tbsps Butter 2 Garlic (clove, minced) 2 cups Asparagus (woody ends trimmed, chopped) METHOD Bring a large pot of salted water to a boil. Place the edamame pods in the boiling water and cook for three minutes, stirring occasionally. Drain and rinse and set aside. In a bowl, mix together the steak with half the tamari and cornstarch. Heat a large wok over medium-high heat. Add the oil. Once hot, add the steak in a single layer, working in batches if needed. Cook for one minute, undisturbed. Flip and cook for one more minute. Remove with a slotted spoon and set aside. Remove the wok from the heat and let cool slightly for one minute. Return over medium heat and add the water, butter, and garlic. Toss to combine. Add the edamame, asparagus, and remaining tamari and cook for three minutes, tossing often. Add the steak and toss everything together. Divide onto plates and enjoy! Notes Leftovers: Refrigerate in an airtight container for up to two days. Serving Size: One serving is approximately one cup of edamame, one cup of asparagus, and 3/4 cup of steak (sliced). More Flavor: Add chili flakes. Serve Ii With: As is, or with rice on the side. Nutrition Facts Amount per serving 531 calories 46gs protein 24gs carb 30gs fat