Comforting Chicken & Rice Soup Recipe – Really Helps You Feel Better!

Comforting Chicken and Rice SoupThis is a bad news, good news post. Unfortunately, it’s that time of year when the sneezes, sniffles and the stuffy-head crud comes on. But the upside is that a comforting bowl full of chicken soup (your grandmother’s remedy) actually has some merit to making you feel better — plus, it tastes great too!

Best Ever Chicken and Rice Soup

fort davis boysI whipped up a huge batch of my  Best-Ever Chicken and Rice Soup when the kids came back from our recent trip to the mountains feeling under the weather. I had them licking their colds . . . and the bottom of their bowls in record time.

Dozens upon dozens of scientific studies have investigated the basis for this centuries-old remedy — from how the hot temperature unblocks stuffy airways to how the zinc found in certain ingredients might just shorten the length of a cold. Science aside, it’s pretty much agreed on that slurping up soup helps keep you hydrated, chases away chills associated with fever and reduce certain annoying symptoms of being sick. Plus, the addition of turmeric, a golden spice related to ginger, helps to provide the antioxident power you need to start feeling better.

Immunity Boosting Turmeric Chicken Soup takes away the chills and provides nutrients you need to start feeling betterIf you’re not feeling up to par, please see a doctor to make sure it’s nothing serious. But, I’d also highly recommend a batch of my Best Ever Chicken and Rice Soup.

<——- PIN THIS

This easy soup recipe is also ideal for light dinner and lunch leftovers to keep your wellness in check every day of the year.  Plan ahead and double the recipe – freeze in single serve portions for busy or sick day convenience.

Best Ever Chicken and Rice Soup with Instantly Fresh Herbs

instantly fresh herbsI’ve used Instantly Fresh Italian Herb Blend as a recipe shortcut to lighten and brighten the broth – it’s a medley of basil, oregano, garlic, red onions, red pepper, marjoram, rosemary and sage conveniently bottled together. I love these freeze-dried Instantly Fresh Herbs by Litehouse Foods — they have a huge assortment (I also love the Mint). Find them in the produce section or herb aisle of your grocery store. Head over to my Instagram profile (@thefitfork) now through this Monday (1/4) at midnight for a flash giveaway for three free product coupons. Look for my Chicken Soup photo and follow the post instructions to enter.

Do you have a home remedy for times when you’re feeling under the weather? What is your favorite soup? Please share in the comments below, XOXO — Jennifer  

I

Best Ever Chicken & Rice Soup
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
 
Course: Soup
Cuisine: American
Servings: 8 large bowls
Ingredients
  • 1 cup (dry) white or brown rice (plus water to cook rice)
  • 8 cups additional water
  • 1 pound boneless, skinless chicken breast
  • 8 cubes chicken bullion
  • 2 tablespoons olive oil
  • 1 large white onion, finely chopped
  • 1 medium yellow bell pepper, seeded and finely chopped
  • 2 long celery ribs, finely chopped
  • 2 large carrots, finely chopped
  • 2 cloves minced garlic
  • 1 teaspoon ground turmeric
  • 2 tablespoons Instantly Fresh Italian Herb Blend
  • 4 tablespoons butter
  • 4 tablespoons all-purpose flour
  • salt and pepper to taste
Instructions
  1. Prepare rice according to package instructions. Set aside. In large stock pot, boil chicken breasts in water for 15 to 20 minutes or until no longer pink inside and internal temperature reaches a minimum of 165 F degrees.
  2. Remove chicken breasts from pot, but do not discard water. Skim off any residue not desired in soup. When chicken is cool enough to handle, pull apart with fingers or fork into large shreds. Add back to pot with water. Add bouillon cubes. Turn heat to medium low and simmer, stirring occasionally.
  3. Meanwhile, add olive oil to large skilled and bring to medium high heat. Add chopped onion, bell pepper, celery, and carrots. Sauté for 5 to 7 minutes or until vegetables are softening. Add garlic and continue to cook for 1 more minute.
  4. Add vegetables to stock pot with chicken. Return skillet to stove top. Add Instantly Fresh Herb Blend to pot with chicken and vegetables, keep simmering and stirring occasionally.
  5. To make thickening roux, melt butter in skillet over medium heat. When butter is beginning to bubble, whisk in flour and stir constantly and quickly for several minutes, or until it has turned a light golden brown. Remove skillet from heat and allow roux to cool a bit.
  6. Once roux is no longer hot (can be warm), scrape into stock pot and stir well to combine. Stir in prepared rice. Season with salt and black pepper to taste. Continue to simmer soup for 15 more minutes, or until everything heated through.

Top Healthy Recipe Pins from 2015

First of all — HAPPY NEW YEAR! Before I move forward into 2016 with all the healthy recipe ideas that are bouncing around in my head, I wanted to share my most loved recipe pins from the last 12 months. If we’re not already following each other on Pinterest, let’s connect today!  So, here you go — a collection of pins that are my most popular. Top Healthy Recipe Pins from TheFitFork.com

Sweet Potato Cauliflower Mash – This simple-to-make sweet potato dish is paired up with cauliflower for a creamy, dreamy side dish for Thanksgiving or any other time of the year. This side dish recipe has been pinged on Good Housekeeping, Canadian Running Magazine, Glamour and a zillion food, health and wellness blogs.

(Slow Cooker) Salted Chocolate Caramel Crunch –  Crunchy cereal, pretzels and an assortment of nuts get a sweet upgrade with a coating of caramel and chocolate. The secret surprise is that this easy snack mix recipe is made in the slow cooker!

Black Bean, Zucchini and Corn Tacos – This summer-inspired vegetarian meal is quick and easy dinner solution for the patio – when the season passes, just swap out the zucchini for a winter squash like butternut!

Balsamic Slow Roasted Tomatoes – Scrumptious beyond imagination, this easy veggie recipe turns what I consider to be a typically bland tomato (if purchased from a consumer grocery store) into a magical topping for salads, eggs, steaks, pasta and more.   Also, freezeable!

Mom’s Black Bean, Corn and Avocado Salad – This versatile veggie salad can be served as a side dish, atop a bed of lettuce or as a relish for tacos.  Inspired by my mom’s family favorite recipe and kicked up with a little of my chipotle chili powder addiction. A winner in the California All-American Avocado Recipe Contest.

Brain-Boosting Cinnamon Peach Smoothie – One of the things I love most being a healthy food bloggers is explaining how the ingredients in my recipes help optimize well-being. For example,  the cinnamon and natural sugars in this smoothie recipe help improve alertness and brain function – the perfect snack for study sessions or work day pick-me-ups.

Spicy Watermelon BBQ Sauce – I made this quirky barbeque sauce to accompany my Brisket Tacos with Watermelon Rind Relish for the SXSW Taco Takedown in Austin this year.  Basically, in Austin, the weirder and wackier the better and this crazy condiment stole the show!

Southwestern Steak Chili – This delicious chili recipe fills the kitchen with the scent of smoky, spicy goodness and just might cause a stampede to the table. A bowl full (or two) makes a hearty, happy and healthy meal for even the hungriest hombres in your home.

Strawberry Greek Yogurt Tart – Not only is this strawberry tart gorgeous, it’s better for you made with protein-packed Greek yogurt and a gluten-free chocolate crust. A stunning finale to any celebration or Sunday dinner.

Yoga and Fitness Bloopers from TheFitFork.comAlso, don’t miss my Running and Fitness Recap (with Bloopers) from last week.

 

 

 

 

 

And, because everyone else is doing it (haha), my #BestNine2015 on Instagram. These are the nine most “liked” posts, but not necessarily my favorite – it’s a bunch of abs, inversions and the peculiarly popular yellow shorts.

Best Nine 2015 on Instagram - @TheFitForkl

What is YOUR favorite recipe of 2015? Please share the link or just give me the down and dirty description in the comments below – XOXO, Jennifer

4 Pomegranate Perks for Athletes + Healthy New Year Cocktail

4 Pomegranate Perks for AthletesFall and winter are prime time for pomegranates, a delicious superfood with juice and arils (fleshy seeds) that appear in everything from seasonal salads and smoothies to holiday cocktails and desserts. But there is much more to a pomegranate than festive flavor and ruby-red good looks, the prized fruit offers an abundant supply of vitamins, essential minerals, and a rich assortment of antioxidants – it’s also a good source of dietary fiber. It addition helping optimize health and wellness for the general population, pomegranate has several distinctive benefits for runners, ultra runners, cyclists, triathletes, obstacle course racers and other endurance and strength athletes.

Reduces DOMS: A recent study in the Journal of Strength and Conditioning Research suggests that the polyphenols found in pomegranate juice may help reduce delayed-onset muscle soreness (DOMS) in previously resistance-trained individuals.  Study participants who drank pomegranate juice, rather than the placebo, reported less incidence of discomfort in the exercises administered to provoke arm and leg soreness. Take away:  Drinking pomegranate juice before exercise may lessen soreness and quicken recovery so that you can train again sooner.

Increases Exercise Efficiency:  A 2014 study reported in Applied Physiology, Nutrition and Metabolism, sports scientists at University of North Carolina at Chapel Hill say that the nitrates in pomegranate extract enhance exercise efficiency by decreasing oxygen consumption during exercise without limiting performance, increasing blood lactate or increasing energy contribution from glycolysis or the phosphagen system. It’s the same sort of benefit that has also been attributed to consuming beet juice before endurance exercise. Take away: Pomegranate juice or extract supplements may enhance exercise efficiently and increase the amount of time it takes to get to reach exhaustion.

Reduce Inflammation and Bolster Immunity: Pomegranate seeds are rich in specific polyphenols, such as tannins, quercetin and anthocyanins — all of which may offer both heart health and anti-cancer benefits. Studies have shown that quercetin can help lower LDL cholesterol, reduce inflammation and serves as a natural antihistamine to fight seasonal allergies.  Additionally, studies specifically on athletes have suggest this phytochemical bolsters health during the 3 to 72 hour window of impaired immunity following heavy training and also may help increase endurance. Take away: Recover faster and keep from getting sick during intense training cycles with pomegranate.

Quick Source of Energy: A glass of pomegranate juice diluted with a bit of water makes a healthy “sports drink” that will fuel your brain and body with quickly-sourced, natural sugars.  Take away: Ditch sugary, store-bought sports drinks and power up with the healthy carbohydrates and antioxidants found in pomegranate juice.

Smart Tart Pomegranate Meyer Lemon Spritzer makes a healthy cocktail for New Years Eve or other celebrations.A mocktail featuring pomegranate is the perfect way to ring in 2106 – it’s a tasty toast to your health with no worries about driving home or feeling bad the next day. Shake up your holiday libations with my Smart Tart Pomegranate Meyer Lemon Spritzer, the recipe is simple, has no added sugar and features less acidic Meyer lemons (a hybrid orange-lemon) and the previously mentioned benefits of pomegranate arils and juice — it’s also no coincidence that both these fruits are in peak season as we speak!

Smart Tart Pomegranate Meyer Lemon Spritzer makes a healthy cocktail for New Years Eve or other celebrations.Directions: In large pitcher, pour 2 liters sparkling water and mix in 1/4 cup Meyer lemon juice, 4 packets Stevia (more or less to taste), and 4 ounces pomegranate arils (along with any juice in bottom of carton). Serve with thinly sliced Meyer lemon. Serves 8. 

What are you drinking for New Year’s Eve? Do you seed your own pomegranates or buy the packaged arils? 

 

 

Brunch on This | Tipsy Topsy Turvy Cranberry Ginger Cake

Tispy Topsy Turvy Cranberry Ginger Cake delicious for breakfast, brunch or dessert!Merry Christmas, y’all! Actually, I’m getting my post up late . . . so the day is almost over, but I hope lots of hugs were had, laughs were shared and memories were made!  With our oldest home from college, it’s been wonderful to have everyone together again . . .  and get back the full-immersion effects of being the only female of five people under the roof.

christmas jennifer and boys 2015

Today, I made big Christmas morning brunch for my kiddos, husband, mom and dad and family visiting from out of town.  A few of the dishes are traditional non-negotiables, like the Overnight French Toast, Barn Raiser Beef & Egg Bake, and Cinnamon Monkey Bread.  But, I always like to come up with a new holiday brunch recipe – and this one for Tipsy-Topsy-Turvy Cranberry Ginger Cake was a hit! There is still plenty of holiday time left to make this delicious dish which can also double as a dessert (throw a scoop of ice cream on top). Don’t worry, the alcohol content in the liquor burns off, so it’s just fine to feed to the children.

Cranberry Upside Down Cake

Oh, so did I mention that after brunch and presents and clean-up, we went stand-up paddle boarding?! Only in Austin!

Jennifer Fisher of thefitfork.com stand up paddle board

So, what was your most memorable happening today? Or, have you ever made an upside down cake — with what fruit? Please share in the comments, XOXO — Jennifer

Tipsy Topsy Turvy Cranberry Ginger Cake
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hr
 
Course: Breakfast, Fruit
Cuisine: American
Servings: 8 servings
Ingredients
  • 3/4 cup brown sugar, packed
  • 2 tablespoons butter
  • 1/4 cup Grand Marnier liquor
  • 2 tablespoons grated fresh ginger
  • 2 tablespoons grated Meyer lemon zest
  • 12 ounces fresh cranberries
  • 1 1/2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup granulated white sugar
  • 1/4 cup melted butter
  • 2/3 cup milk
  • 2 large eggs
  • Lemon slices, cranberries, whipped cream optional garnish
Instructions
  1. Preheat oven to 350F
  2. In small saucepan, melt butter and whisk in liquor and brown sugar. Stir in ginger and lemon zest and continue to cook for 2 minutes until combined and beginning to bubble.
  3. Spray pan with cooking spray and pour brown sugar mixture into bottom of pan. Add cranberries to top of brown sugar mixture; set aside.
  4. In medium mixing bowl, stir together flour, baking powder, salt and sugar.
  5. In another bowl, whisk together oil, milk, eggs and vanilla. Pour wet contents into bowl of dry contests and beat for 2 minutes with mixer or by hand, until well combined but not over mixed.
  6. Pour batter over cranberries.
  7. Bake for approximately 50 minutes in center rack of oven or until toothpick pulls clean.

Holiday How To – Easy Beef Tenderloin Roast with Root Veggies

Holiday Roast Tips - TheFitFork.com‘Tis the season for eating well and enjoying the experience with family and friends. Serving a perfectly prepared beef roast is always a showstopper at holiday celebrations and dinner parties. It can be our little secret, but roasting beef actually requires very little time and effort! I learned everything I need to know from my dad (who does a tenderloin roast every Christmas) and my friends at the Texas Beef Council.

With my easy-to-follow tips that follow, you can transform a large hunk of beef into a delicious roast ready to be carved into succulent slices — there probably won’t be a leftover morsel in sight, so consider making two roasts! Also, if you’d like to test out your skills and don’t have a recipe, try the mouth-watering recipe for Garlic and Rosemary Rubbed Tenderloin Roast with Roasted Root Vegetables featured at the bottom of this post.

BTW, if you are on the Beef Team and are still in possession of your holiday Chateau Loin (which is center cut sirloin), it will easily substitute without modifications in this roast recipe.  

Tips for the Perfect Roast Beef:

1) Choose the right cut. We’re demonstrating roasting tips with a beef tenderloin roast, but the same process will work with other cuts including ribeye and tri tip roasts and more economical cuts like sirloin and round roasts. The way to ensure perfect outcomes when preparing beef is to pair a cut with the appropriate cooking method – and also your budget. The Interactive Butcher Counter  helps take the uncertainty out of selecting the right cut of beef to roast – check it out!

garlic rosemary rubbed tenderloin - pick cut and ingredients - jennifer fisher

2) You can’t flub a rub. Dry rubs are an easy way to add flavor to a roast and can be as simple as salt and pepper or as complex and spicy as you want to get – chili powder, herbs, brown sugar and even ground coffee beans are all ingredients I’ve seen used in rubs.  Really, the only must-do for a rub is to apply it generously – rub in the mixture thickly on the top, bottom and every side (including the ends) and your reward will be a crusty, caramelized exterior that adds flavor and helps to hold in juices. A variant of dry rubs is to massage olive oil, spices and even fresh aromatic herbs into the beef – that’s what we’re doing with the recipe below.

Seasoning beef tenderloin with salt and olive oil.

3) Use the proper roasting gear. Actually, very little gear is required for roasting beef in the oven. When it comes to cookware, choose a metal pan with an approximate 2 to 3-inch rim. Metal conducts heat better than other materials and yields a more evenly browned roast. You won’t need a lid, as oven roasting is a dry heat cooking method.  Also, use a roasting rack to elevate the meat above the pan so that the heat can circulate underneath. If you don’t have a roasting rack or fancy silicon roasting laurel, simply substitute heavy-duty aluminum foil that has been scrunched up and twisted into a figure-8 shape.  A reliable meat thermometer is also needed to ensure you cook your roast to perfect doneness – those inexpensive instant-read thermometers found at most grocery stores will do the job fine.

Tale your beef roast out at 135F degrees and let rest for 10 minutes for medium-rare doneness

4) Learn how to tell when your roast is done. If you’re not following a recipe, get familiar with the suggested cooking times and oven temperatures for your selected cut of beef.  I like to reference this useful chart on Beef Roast Table Times. Abiding by this chart will ensure you rule the roast every time; however, remember that temperatures vary from oven to oven making cooking times approximate. You’ll know when your roast is “done” for your taste preferences when the thermometer is stuck into the center, thickest part of the roast (but not near a bone) and reads 10 degrees LESS than the time indicated for medium-rare, medium, or well-done. When you take a roast out of the oven early like this, the temperature will continue to rise and cook the roast for a few more minutes out of the oven.For example, a medium-rare roast is finished at 145 F degrees, but should be removed at 135 F degrees. See the chart below for more details.

Temperature guidelines for beef roasts.

5) Give it a rest. As tempting as it is to cut into a roast or steak right as it comes off the heat, you must let it rest on the countertop for at least 10 minutes as just mentioned. This allows the juices time to redistribute between the relaxing muscle fibers and ultimately create a more tender and enjoyable eating experience. If you’re not sure if the roast has rested long enough, it should be ready to carve when the temperature drops to 120 F degrees or below.

 

 

Garlic & Rosemary Rubbed Tenderloin and Roasted Root Vegetables - TheFitFork.com

 

Are you a roast-cooking newbie — or do you have well seasoned skills? Do you like the food pun?  Feel free to share a “funny,” too!  A steak pun is a rare medium well done — heehee, another pun!  XOXO, Jennifer 

Garlic and Rosemary Tenderloin Roast with Roasted Root Vegetables Recipe
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 
• 2 to 3 lbs. assorted root vegetables (like sweet potatoes, fingerling potatoes, onions, beets, parsnips) • 1 large sweet yellow onion • 2 tablespoons olive oil • 1 teaspoons coarse sea salt • 1 teaspoon coarsely ground black pepper • 1 tablespoon fresh or dried parsley
Course: Main Dish
Cuisine: American
Servings: 6 servings
Ingredients
for roast beef
  • 1 2lb beef tenderloin or chateau loin
  • 2 teaspoons olive oil
  • 1 teaspoon garlic paste
  • 3 springs fresh rosemary
  • 2 tablespoons coarse sea salt
  • 3 tablespoons coarse ground black pepper
for roast vegetables
  • 2 to 3 pounds assorted root vegetables like sweet potatoes, fingerling potatoes, onions, beets, parsnips
  • 1 large yellow onion
  • 2 tablespoons olive oil
  • 1 teaspoon coarse sea salt
  • 2 teaspoons coarse gound pepper
  • 1 tablespoon fresh chopped parslet
Instructions
  1. Preheat oven to 425°F. Massage beef with olive oil and then rub rosemary springs enthusiastically onto entire surface to release aromatic oils. Next, rub garlic paste over tenderloin and then rub in salt and pepper to entire surface. Place rosemary spring on top of roast.
  2. Place roast on rack in shallow roasting pan. Do not add water or cover.
  3. Cut vegetables into 1 to 2-inch chunks and place on rimmed baking sheet. Drizzle with olive oil. Chop up remaining rosemary and toss with vegetables along with salt, pepper, and parsley. Spread out vegetables into a single layer. Roast vegetables for approximately 45 minutes in 425F degree oven, stirring and rearranging halfway through cooking.
  4. Roast tenderloin in 425°F oven for approximately 40 – 45 minutes for medium rare (pull out at 135F degrees and will rise to 145F degrees) or 45 to 55 minutes for medium doneness (pull out at 145F degrees and will rise to 160F degrees). Tent with foil. Let stand 10 - 20 minutes until temperature has dropped to 120 F degrees or below. Slice roast across the grain and serve with roasted vegetables.