Tag Archives: lemon

My Health Tips for Flu Season

Fall is here and it’s brought more than just pumpkin spice everything with it. This time of year marks the return of cold and flu season. But before you grab your hand sanitizer and don a face mask, Johnny La Pasta has a few tips to help you stay healthy and fit this sick season!

While I do fall ill sometimes just like everyone else, I have a pretty good track record of staying healthy most years, often completely missing the major flu or cold that everyone around me seems to catch (knock on wood). Even when I do contract an illness, I often bounce back from it rather quickly. This has led many of my friends, family, and students to ask me: How?

Here are my tips for staying healthy and fit during the flu & cold season –

-1- Hydration

water glass theme water

Hydration is always key, including during flu & cold season. Staying hydrated promotes your elimination system which can help to flush build ups of toxins from your body before they can take root and do any harm. So even if it’s cold outside, drink your water like it’s a scorching summer day!

-2- Citrus All Day, Every Day

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 One of the ways I stay healthy all year long is I am almost always consuming some form of citrus. As we all know, citrus fruits like oranges, lemons, and limes are rich in vitamin C which is key for immunity. Citrus fruits have been shown to strengthen your white blood cells as well as increase your white blood cell count. White blood cells are the guys that fight off infection, so you want them strong and in abundance! So, how do you get your citrus in?

Put citrus into your water! Cut up citrus fruits like oranges, lemons, limes, and grapefruit into wedges and store in mason jars in your fridge at home and at work. Anytime you refill your water, squeeze any combination of the fruits into the water and drink. This will make your water tastier and be consistently providing you with a powerful source of vitamin C.

-3- Apple Cider Vinegar

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Another way I keep my health going throughout the year and especially during this season is Apple Cider Vinegar (ACV). ACV is rich in minerals, vitamins, and enzymes that help to bind to and then remove toxins from the body, promote better lymph circulation, and act as a natural antibacterial and antiseptic within the body. ACV has been used medicinally since ancient times in many cultures and science shows there is no reason to stop now!

Take a shot of ACV a couple of times a day or add a couple tablespoons to your water at least twice a day. Yeah, the taste is not the best, but the results are worth it! And if you do get sick, drink ACV all damn day to promote that illness getting killed off!

-4- doTerra On Guard® Protective Blend Essential Oil

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I swear on Oprah by this oil. Wild Orange Peel, Clove Bud, Cinnamon Leaf, Cinnamon Bark, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils come together to create a master oil that supports the immune and respiratory systems, protects against environmental threats, and supports the body’s natural antioxidant defenses.

Throughout last year’s epically bad flu season, I used this oil in a few different ways. The first was that every night, I mixed a few drops of On Guard into a couple tablespoons of coconut oil and rubbed that mixture into my neck, chest, stomach, and the bottoms of feet so that my body could absorb the oil and all its benefits overnight as my body restored. Secondly, I diffused a few drops of this oil in my oil diffuser next to my bed as I slept. Lastly, when I felt like I was rundown or perhaps coming down with an illness, I added a drop of On Guard to my water a few times per day and drank it down. And I will be repeating all of these techniques with On Guard this sick season.

You can learn more about doTerra’s On Guard® Protective Blend and how to safely use it here.

-5- Oil of Oregano

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Oregano Essential Oil has been used by the Chinese, Greeks, and Romans since ancient times as a medicinal substance. Oregano is highly potent with a phenol called carvacrol that possess powerful antioxidant properties. When ingested, oregano oil acts as an antibacterial, antiseptic, and antiviral.

I do not take oregano essential oil on the regular because it’s nasty AF. However, when I feel myself getting sick or am sick, I will use the oil to help fight and kill off whatever is in my system. You can honestly almost feel the oil burning away at the infection inside you. Again, oil of oregano is extremely powerful and so be mindful to use with caution. Best practice is to dilute 1 drop of oregano oil in at least 4 fluid ounces of water and drink, trying to avoid getting the oil on your lips as it can cause a burning sensation.

I use doTerra’s Oregano Essential Oil, which can learn more about here.

-6- Good Nutrition

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This one should go without saying. Making a nutritious diet part of your lifestyle is simply key to overall health and wellness. If you are eating wholesome foods that are rich in vitamins and minerals, then your body and immune system are going to be better supported to resist and fight off infection.

-7- Exercise

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Here again, exercise is just important to living your best life. When it comes to immunity, exercising promotes the elimination of bacteria from your lungs and airways. It also promotes the circulation of your white blood cells; it makes them more active in doing their job of fighting infection. So just move!

-8- Sleep

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Making sure you get your 7-8 hours of sleep per night is essential during flu & cold season. Deep sleep is your body’s time to restore and rejuvenate. If you give it the time it needs to do this, then it is going to be more equipped to ward off sickness. I swear, whenever I find myself in a situation where I am sleep deprived, I end up getting some sort of illness. We really do need our sleep, so be diligent about it.

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These are the practices and techniques I have incorporated into my lifestyle which have served me in keeping my healthy and strong. I invite you to try a few or all of these on and see how you fair this sick season. Good luck!

 

 

Spring is Sprung

The Spring Equinox is upon us and the season of spring is coming into full bloom! Each season has it’s own beauty and importance. Spring’s beauty is in its power as a time of renewal, of freshness and growth, of more sunlight and warmth, and of enhanced energy. There is much to be enjoyed in this new, bright season. And as with any season, spring brings different flavors and focuses. Here are a few of my favorite articles that are rooted in this great season to help you have the best spring possible!

(1) Pasta Primavera 

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Pasta Primavera translates in Italian to “Spring Pasta” as this dish features on the fresh and bright flavors of the season.

(2) Shepherd’s Pie

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Saint Patrick’s Day is technically in winter, but we still consider it a Spring Holiday. And on this holiday, it is time for a Celtic Classic: Shepherd’s Pie.

(3) Slow Cooker Lemon Artichoke Chicken

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Spring is a time for brighter flavors and of course, artichokes! This Slow Cooker dish can be dumped in the pot within 2 minutes and you come ready to a zesty and fresh meal!

(4) Saucha and the Spring

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Spring is a time of cleansing and growing. Explore this with yogic concept of “Saucha.”

Slow Cooker Lemon Artichoke Chicken

In the past year, I have fallen truly and deeply in love with my Slow Cooker, whom I affectionately call Carlotta. The relationship that I have with this piece of home-cook culinary equipment is nothing short of magical. In my busy 50+ hour work week, Carlotta often makes sure that I am fed healthful and delish meals with unimaginable ease. I adore her for it. This new recipe for Slow Cooker Lemon Artichoke Chicken that Carlotta and I created together is just one of my favorite meals to make for the whole week, especially in the warmer months.

OH CARLOTTA!

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The recipe is unfathomably simple, quite inexpensive, and greatly healthy! Chicken, onions, garlic, pre-prepared artichoke hearts, capers, lemon, herbs, and a splash of wine make this dish zesty and bright with the chicken so tender it can be shredded with a fork. Essentially, you dump all of these ingredients into the Slow Cooker (I’ll let you name your own) and turn it on: that’s it! If you invest in a quality Slow Cooker complete with a timer that switches to the “Warm” setting after it is finished cooking and stays there – like Carlotta here – you can make this on your way out the door in the morning and when you get home in the evening, the Slow Cooker will have kept it warm and ready for you all day long. Once you experience this for yourself, you will find it hard to break away from your Slow Cooker for more than a week.

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It looks messy because it is all so tender, but boy does it taste great!

I like to serve this Slow Cooker Lemon Artichoke Chicken with seasonal vegetables and some sort of carb to soak up the sauce like quinoa, rice, couscous, or my personal carb-fake-out cauliflower rice. This is the ultimate late-Spring and all-Summer week night meal that you are going to love!

Slow Cooker Lemon Artichoke Chicken

  • Servings: 4-6
  • Difficulty: Absurdly Easy
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Ingredients:

  • 4-6 Boneless, skinless chicken breasts or thighs (your choice)
  • 1 yellow onion, large diced
  • 2 tablespoons crushed garlic
  • 1 package frozen artichoke hearts or 2 cans artichoke hearts
  • ¼ cup capers, drained
  • 2 teaspoons dried oregano
  • 1 lemon, halved then sliced
  • ¼ cup basil leaves, torn
  • 2 tablespoons white wine
  • 1 teaspoon salt
  • 1 ½ teaspoon black pepper

Directions:

Place the chicken at the bottom of the Slow Cooker. Cover with the onions, garlic, artichoke hearts, capers and dried oregano. Sprinkle with salt and pepper. Place the lemon slices and half of the basil over all. Pour in the white wine.

Cook on the low setting for 4 ½ hours or on the high setting for 2 ½ hours.

To serve, plate the chicken with desired sides. Spoon over some of the sauce and top with additional torn basil leaves. Enjoy!

Place the chicken in the Slow Cooker. Cover with the onion, garlic, artichokes, capers, oregano, salt and pepper.
Cover all with the lemon and basil. Splash in the wine.
Cover and turn it on!
So tender!
Kind of messy, but oh so good!
Serve with quinoa, couscous, rice, or cauliflower rice to soak up the sauce and seasonal vegetables.

Chicken Bellagio

Years ago when I was a teenager, the cool thing to do for us youngsters was to go to the Cheesecake Factory for dinner before catching a movie. A favorite dish of my friends and I was their Chicken Bellagio; pesto spaghetti, breaded chicken, prosciutto, and a lemon arugula salad – simple yet completely delectable! It is so simple, in fact, that one night while scarfing down the dish before running off to an 8 o’clock film, I had a culinary epiphany: I could totally make this at home for probably less money and for more people. And so, two days later I called on my Italian ancestors to guide me and I created a Copycat Chicken Bellagio Recipe that is to this day a friend and family favorite!

When I was the co-author of my first foodie blog, Confessions of Two College Foodies, this copycat recipe was by far our most popular and most well-read; we even made it on a local access cooking show (which I will not link to here because the 20 year old incarnation of me is much more tragic than the 25 year old one). Anyway, people love this recipe because it is so tasteful and quite elegant despite utilizing simple ingredients.

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Chicken Bellagio is a meal that gives you everything you need on one plate: carbs, protein, and greens. Rich and fresh pesto spaghetti is topped with a piece of tender and crunchy breaded chicken, which is then topped with slice of salty and delicate Prosciutto, which is then finished with a tangy and peppery arugula salad. All of these flavor profiles – the herbal freshness from the pesto and the arugula, the saltiness from the prosciutto, and the tanginess from lemon – make this such a magnificently balanced dish.

It is a little bit of work to time everything and get it all assembled, but once you’ve got the meal plated, it is really delightful and presents so beautifully. Furthermore, you can make this very elegant meal for friends and family for about $25-$35 for 4-6 people, which would easily run you over $100 when going out to eat; make this a winner in not only flavor, but in price.

This is going to be your new go-to when craving a restaurant quality meal, right in your own home!

Chicken Bellagio

  • Servings: 4
  • Difficulty: intermediate
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Ingredients:

  • 4 boneless, skinless chicken breast tenders or cutlets
  • ½ cup flour
  • 2 tablespoons garlic powder
  • 2 eggs
  • 2 tablespoons cream or half & half
  • 1 cup Italian seasoned Panko breadcrumbs
  • ¼ cup grated parmesan cheese, plus another 2 tablespoons
  • 1 pound spaghetti
  • 1-1/2 cups store bought or homemade pesto (click here for a reliable homemade pesto recipe)
  • 4 slices Prosciutto
  • 3 cups arugula
  • Zest of 1 lemon
  • Juice of 2 lemons
  • ¼ cup extra virgin olive oil, divided
  • Salt and Pepper

Directions:

For the Chicken –

Pound the chicken breast tenders or cutlets until very thin. Season both sides with about a ½ teaspoon of salt and pepper each.

Create a breading station using 3 bowls. In the 1st bowl, mix the flour, garlic powder and a pinch of salt and pepper each. In the 2nd bowl, beat the eggs with the cream or half & half till completely mixed. In the 3rd bowl, combine the breadcrumbs and ¼ cup parmesan cheese. One by one, dip the chicken cutlets on both sides in the flour making sure to shake off excess, then the egg mixture making sure to let excess drain off, then in the breadcrumb mixture being sure to coat completely.

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, add the breaded chicken cutlets. Cook for 3-4 minutes per side until the breading is golden brown.

For the Pasta –

Bring a large pot of salted water to a boil. Add the spaghetti and cook until al dente, about 8-10 minutes. Reserve a cup of the pasta water. Drain the pasta. Place pasta in a large bowl and add the remaining 2 tablespoons parmesan cheese and the pesto. Toss to coat, adding pasta water as needed to thin out the sauce and make sure all noodles are perfectly coated in the pesto.

For the Arugula Salad –

Add the arugula to a salad bowl. Zest 1 lemon directly onto the lettuce. Mix the juice of the 2 lemons, 2 tablespoons of olive oil, and a pinch of salt and pepper in a small bowl. Pour over the arugula and toss.

To assemble –

Place 1 serving (about 1/8th to ¼ of the total) of spaghetti into a wide pasta bowl or onto a plate. Place 1 piece of chicken atop the post. Lay 1 piece of the Prosciutto over the chicken. Top the chicken and Prosciutto with a ¼ cup or so of the arugula salad. Sprinkle with additional Parmesan cheese and serve.

Zest the lemon right onto the arugula. Toss with the dressing before serving.
Pound the chicken very thin.
Make a seasoned flour with garlic powder, salt, and pepper in the flour.
Beat the eggs and cream.
Mix the seasoned breadcrumbs and Parmesan cheese.
Season your chicken on both sides then follow the breading process.
Cook the chicken 3-4 minutes per side….
….until golden brown.
Add your pesto to the spaghetti.
Toss very well, using pasta water to thin out sauce as needed.
To plate – add the spaghetti…
…top with a piece of chicken….
….top with a piece of Prosciutto….
….and finish with the lemon arugula salad!
Whoop there it is!

Garlic Rosemary Chicken

Ciao! Johnny here with one of my most simple recipes that will quickly become a weeknight staple in your home: Garlic Rosemary Chicken. This dish is great for any time of year really, but I think it is most perfect for Fall and Winter on weeknights when you need something quick, simple, and inexpensive. Woodsy and earthy rosemary, pungent garlic, and fresh lemon flavor this easy chicken dinner in a way that is warming and hearty but also light. I love serving this throughout the cooler seasons with roasted butternut and acorn squashes, Brussels Sprouts, and steamed green beans. Hope you enjoy this easy weeknight classic!

Note: You can easy double and triple the recipe to accommodate how many people you are cooking for. I am providing directions to serve 2 people as I normally cook for 2 these days and know that many of you do as well.

Garlic Rosemary Chicken

  • Servings: 2
  • Difficulty: easy
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Ingredients:

  • 2 chicken breasts or thighs, bone-in and skin-on
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon salt
  • ½ teaspoon pepper
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon crushed garlic
  • Zest of half a lemon
  • 1 tablespoon lemon juice

Directions:

Preheat the oven to 400 ̊F.

Place the chicken on a baking sheet lined with foil. Drizzle with the olive oil and sprinkle with the salt and pepper. Top each piece with half the rosemary, half the garlic, and half the lemon zest. Using your hands, rub the ingredients all over the chicken making sure to get underneath the skin, stop when all looks well distributed. Drizzle with the lemon juice and actually place the lemon pieces you used for the juice near the chicken on the pan; it will help to perfume the dish and provide additional moisture.

Roast for 35-40 minutes until the chicken is golden brown. Serve with your favorite sides and enjoy!

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