#MondayMeals: Recipes for Healthier Kidneys
Hey there, everyone! This week we're going to take a look at some delicious recipes that also promote kidney health.
Kidneys are two of the most important organs in the human body. They work to filter and remove waste products from the bloodstream and balance the amount of fluids in the body. Kidneys can cause blood pressure to increase or decrease, and assist with the production of red blood cells. Kidneys also work to produce vitamin D!
It’s easy to see that the kidneys are important in maintaining health. Therefore, it’s important to take good care of these organs. And the best part is -- it’s easy! You can maintain healthy kidneys by drinking 8 glasses of fluids a day. Your kidneys like water the best! Eating a healthy balanced diet is also great for kidney health because it provides the kidneys with valuable vitamins and minerals. Consuming too much salt, sugar, meat, or processed food can be damaging to the kidneys. Drugs like alcohol and tobacco are extremely harmful to the kidneys, and it is important to limit or abstain from these substances to maintain proper kidney health.
Unhealthy kidneys can cause significant health problems such as kidney failure or stones. With proper diet and health practices, most kidney disease can be avoided.
Here are some kidney-healthy foods:
Chicken breast can provide a better source of protein than red meat. All protein produced should be high-quality and low in sodium for optimal kidney health.
Cauliflower is rich in vitamin C, fiber, and folate. It is low in potassium, and contains compounds that reduce inflammation and support kidney health.
Garlic contains vitamin C, vitamin B6, and manganese, which are nutrients that act to suppress inflammation. Garlic is also a flavorful alternative to salt, making it a versatile kidney-friendly substitute.
Olive oil contains antioxidants and compounds that reduce inflammation. It is also phosphorous-free, which is great for kidney health.
Cranberries can prevent harmful bacteria such as E.coli from causing urinary tract infections that could spread to the kidneys. They're a great way to keep the kidneys clear and healthy.
Below are three recipes that come together to make a delicious meal that is great for your kidneys! And remember -- buying these ingredients locally can taste better, feel better, and directly impact your community. You can find these ingredients and more at Anderson's Farm Market, The Local Food Market, or Cobblestone Valley Farm.
Garlic-Roasted Chicken
Ingredients
2 tablespoons of extra-virgin olive oil
4 skin-on, boneless chicken breasts (about 11/2 pounds)
Kosher salt and freshly ground pepper
2 heads garlic
4 sprigs fresh rosemary
4 slices sourdough bread, grilled or toasted
2 tablespoons white wine vinegar
Directions
Preheat the oven to 425 degrees F. Heat the olive oil in a large ovenproof skillet over medium-high heat. Season the chicken with salt and pepper and cook, skin-side down, until browned, about 5 minutes.
Separate the heads of garlic into cloves but do not peel. Flip the chicken; add the garlic and rosemary to the skillet and transfer to the oven. Roast until the chicken is cooked through but still moist, 15 to 20 more minutes.
Place the bread on a platter and top each slice with a chicken breast. Add the vinegar to the skillet and scrape up any browned bits with a wooden spoon. Add 3 tablespoons water and simmer until the sauce thickens slightly, about 2 minutes. Pour the sauce and garlic over the chicken and bread.
Tip: You can squeeze the garlic out of its skin and spread on the chicken or bread.
Simple Steamed Cauliflower with Herbs
INGREDIENTS
1 head cauliflower, cut into florets
4 teaspoons extra-virgin olive oil
¾ teaspoon coarse kosher salt
¼ teaspoon freshly ground pepper
4 teaspoons chopped fresh herbs (Use a blend of herbs to your liking. Try 2 teaspoons chopped parsley, 1 teaspoon each dill and tarragon. Or 1 tablespoon chopped basil and 1 teaspoon chopped oregano.)
INSTRUCTIONS
Bring one to two inches of water to a boil in a large saucepan fitted with a steamer basket over high heat. Add cauliflower to the steamer basket, cover the saucepan, and steam until the cauliflower is tender, 4 to 5 minutes.
Remove the steamer basket from the saucepan, and pour out the water. Empty the cauliflower out of the steamer basket back into the pot. Drizzle on oil, and sprinkle with salt and pepper. Toss to coat. Add herbs and toss to coat. Serve immediately.
Healthy Cranberry Sauce
Ingredients
1 12 oz bag of fresh cranberries, rinsed
¼ cup orange juice
¾ cup apple cider or unsweetened apple juice
½ cup pure maple syrup or honey
¼ cup coconut sugar
1/8 tsp ground cinnamon
pinch of sea salt
Instructions
In a medium sauce-pan, whisk together orange juice, apple cider, maple syrup, and coconut sugar over medium-high heat.
One mixture comes to a boil, whisk in the cinnamon and a pinch of salt.
Pour cranberries into the saucepan and reduce heat to a simmer.
Simmer the mixture uncovered for 10 - 12 minutes, stirring occasionally, until cranberries begin to pop! (You will literally hear popping noises and the berries will burst open)!
Using a potato masher, gently mash the cranberries to thicken the mixture. The more you mash, the less chunky the sauce will be---your choice! (if you like extra-smooth cranberry sauce, blend the mixture until smooth).
Simmer for another 3 minutes and then turn off heat but leave the pot uncovered on top of the burner to cool and thicken for 20-30 minutes.
Store in refrigerator in an airtight container
