The Miracle of Coconut Oil- Digestion & Weight Loss

I found this great article today on coconut oil take a look

Do you eat low-fat and fat-free foods and shun fat at every opportunity to avoid gaining weight? According to Bruce Fife, N.D. and renowned author, that may be one of your problems. “The belief that eating fat makes you fat is no longer considered accurate. Some fats can actually help you lose excess weight. Adding fat into your diet may be the key to helping you shed spare pounds you’ve been struggling with for years.”

Not all fats, however, are alike. Dr Fife’s book, Eat Fat Look Thin, explains that some fats promote weight loss better than others. One fat in particular is gaining a reputation as an effective aid in weight loss and is being recommended for use in the prevention and treatment of obesity. This miracle fat is coconut oil.

At one time coconut oil was criticised for its saturated fat content but we now know that it is composed of a rare and very special group of saturated fats known as medium-chain triglycerides (MCT). Research has shown that MCT provide many health benefits, one of which is aiding in weight loss.

What makes MCT different from other fats is the way they are processed and metabolized by the body. MCT are broken down and digested very easily. Unlike other fats, they do not require pancreatic digestive enzymes or bile for digestion.

The vast majority of fat digestion occurs in the small intestine. Here pancreatic digestive enzymes with the aid of bile break fats down into fatty acids. These fatty acids are then absorbed into the intestinal wall where they are packaged into bundles of fat and protein called lipoproteins and sent into the bloodstream. As these lipoproteins circulate in the bloodstream they release particles of fat. This is the fat that eventually ends up being packed into our fat cells…

The MCT in coconut oil are processed differently. MCT are broken down into individual fatty acids before they leave the stomach. So when they enter the small intestine they do not need any further processing by digestive enzymes or bile. For this reason, they are immediately absorbed into the portal vein and sent directly to the liver, bypassing the lipoprotein stage in the intestinal wall. In the liver these medium-chain fatty acids are used as a source of fuel and are burned to produce instant energy for the body. Therefore, the fat in coconut oil does not circulate in the bloodstream to the degree that other fats do and does not contribute fat to our fat cells.

The fact that MCT are used by the body as a source of fuel, rather than being packed away as body fat, provides many health benefits. The most obvious is a boost in energy. This rise in energy stimulates metabolism. Metabolism is shifted into a higher gear. As metabolism increases the rate at which we burn calories also increases. Therefore, the calories we eat are consumed at a higher rate leaving fewer to be converted into body fat.

Studies have shown that in normal weight individuals, after a single meal containing MCT, metabolism increases by 48%. In obese individuals metabolism increases by an incredible 65%! So the more overweight a person is the greater the effect coconut oil has on stimulating metabolism and encouraging weight loss.

This metabolic stimulating effect isn’t seen for only an hour or two after eating. Studies have shown that, after a single meal containing MCT, metabolism remains elevated for a full 24 hours. So for 24 hours the energy level is increased, metabolism is running at a higher pace, and calories are burned off at a greater rate. Calories consumed from other foods are even burned off at a higher rate.

There was an interesting study published in the journal Metabolism. Volunteers were given one of three diets—a low-fat diet, a high-fat diet, and a high-fat diet consisting of MCT. The study lasted 44 days. At the end of the study those who received the MCT had 60% less body fat than either of the other groups.

Researchers at McGill University have calculated that if all fats in the diet were replaced with an oil that contained MCT, such as coconut oil, a person could lose up to 16 Kgs a year. This is without dieting, changing the type of foods eaten, or reducing the amount of calories consumed. When combined with a sensible diet coconut oil can be an effective aid in weight loss.

The benefits of coconut oil aren’t limited to just an increase in energy and loss of excess body fat. Because coconut oil increases metabolism it has an effect over the entire body. When metabolism is increased the body functions at a higher level of efficiency; circulation improves, the rate of repair and healing increases, the immune system is raised to a higher level of efficiency, energy levels are increased. There is an overall improvement in health and well-being. Because of this and for other reasons, coconut oil is proving to be of benefit in preventing and alleviating many of the symptoms associated with heart disease, diabetes, cancer, liver disease, Crohn’s disease, chronic fatigue, fibromyalgia, and hypothyroidism, to mention just a few. But more of that later!

The easiest way to incorporate healthy MCT into your diet is simply to replace other fats and oils with a high quality coconut oil such as certified organic and fair trade extra virgin coconut oil.

“I think breakfast is a great time for VCO. If I’m rushing and don’t have time to eat, I just take a spoonful to keep the stomach amused, and several hours later I am still okay. I make a snack by mixing melted VCO, dried fruit, nuts, desiccated coconut, and sometimes chocolate, then refrigerate it.  That really keeps me going. If I have toast, VCO is my spread. Scrambled eggs? With VCO.” R.E. (WA)

“My toddlers just love coconut oil sandwiches. Their Dad’s favourite is frittata made with garden vegies fried in VCO and our own chook eggs. Stir fries, roast vegies, home-made muesli, muffins and some in the porridge. I’ve basically replaced less healthy cooking oils with VCO. It’s just a winner.” Jacqui (ACT)

What is your favourite?

Richard and the Niulife team.

(Thanks to our friend Bruce Fife from whose book this article is adapted)

Note: Eating coconut oil does not compensate for an otherwise unhealthy diet.  We recommend a diet which includes wholefoods and regular exercise. Some people may have underlying issues making it more difficult for them to lose weight than is the case for other people

Baby Asha Jane

Congratulations to my beautiful patient Anna on the birth of her baby girl Asha Jane yesterday at 1.50pm weighing in at 10 pound 4!!! Both mum, dad and bubs are doing great! 


Health & happiness, 
Courtney xxx

Nothing Naughty Rocky Road

Ingredients

·         150gm lindt 70% or 85% dark chocolate

·         ½ or ¾ cup oil4life unrefined coconut oil

·         6 fresh dates – pitted and loosely chopped

·         1 cup shredded coconut

·         ¾ cups chopped dried baby wild figs or ½ cup chopped dried figs

·         2 cups of chopped raw unsalted organic brazil buts, almonds, macadamias

·         ½ - ¾ cup pumpkin seeds

·         ½ cup flax seeds

·         1 tsp mixed spice or cinnamon and nutmeg

Method

·         Melt chocolate and coconut oil over low heat in a small saucepan, while stirring. When melted add to bowl containing all other dry ingredients and combine with hands or wooden spoon, until the chocolate combined thoroughly with dry ingredients. You may use a food processor to chop nuts loosely or alternatively use a knife to chop them

·         When the mixture is combined well – pour into a greased, slice or cake tin, lined with grease proof paper. Press down firmly into tin. Place in fridge to set

·         When the mixture has set hard, remove from tin and cut into fingers. Store in an airtight container in the fridge.

Mostly Healthy Orange Cupcakes XX

Ingredients

·       2 oranges

·       260g caster sugar

·       6 eggs

·       2 cups almond meal

·       2 teaspoons baking powder

·       2 teaspoons ground cardamom

·       1/4 teaspoon of cinnamon

·       I cup of flaked almonds, toasted

·       7 tablespoons of rice flour (this is optional, I often add it if the mixture looks too runny – sometimes it depends on how juicy the oranges are!)

Icing

·       Approx 500g icing sugar,

·       125g soy cream cheese (available in selected supermarkets and health food stores)

·       Juice of half a lemon (or to taste)

To decorate

·       Lightly toasted flaked almonds

·        Grated orange zest

Method

Place the oranges in a saucepan, cover with cold water and bring to the boil. Reduce heat to low simmer for 1 hour or until the oranges are soft. Remove oranges and cool. Preheat oven to 170º fan forced. Line muffin pans with paper cases (the mixture makes about 18 cupcakes). Quarter the oranges, and then remove core and any seeds. Place in blender and process until smooth. Add the sugar and process to combine.

Add the eggs and process to combine. Transfer the mix to a bowl and fold in the almond meal, rice flour (if using), baking powder and cardamom. Divide the mix among the prepared holes and bake for 25-30 mins.

Remove and cool slightly in the pans before transferring to a wire rack to cool. For icing, process all the ingredients in a blender until smooth. Spread the top of each cupcake with some of the icing and sprinkle with the almonds and orange zest.

Coconut Oil

Research has now shown that one oil in particular, coconut oil is a healthy saturated fat that supports immune system function.  Coconut oil contains lauric acid, which is a proven antiviral, antibacterial, and antifungal agent and it is easily digested and absorbed. This is why it works well for conditions such as Crohn’s disease, irritable bowel syndrome and coeliac disease where digestion is a problem for many people.

The anti-fungal aspect of coconut oil helps to kill candida in the gut which is common problem for people with digestive issues. The great benefit of coconut oil is that it helps the body eliminate toxins as well as improving digestion and assists with the absorption of beneficial nutrients from our food. When more nutrients are absorbed this aids the body at cellular level and supports the immune system.

The most damaging fats and oils for the body are man-made hydrogenated fats (trans-fats) and polyunsaturated fats and vegetable oils. These fats and oils are damaging to your entire body because they affect the structure of cells and severely depress the immune system due to the hydrogenation processes they have undergone, resulting in an extremely toxic product that the body finds difficult to process. When your body is working in over drive trying to process toxic products it cannot function effectively.

Coconut oil is reported to enhance metabolism and for many people this helps them to achieve their ideal body weight in conjunction with regular exercise and a healthy diet. Because metabolism is enhanced, the thyroid gland which produces hormones that regulate metabolism, by using coconut oil, this can be helpful in treating Hypothyroidism an underactive thyroid.

There are a number of published studies about the effect of coconut oil on metabolism.  Dr. Ray Peat, a biochemist and proponent of coconut oil for thyroid patients says;

“An important function of coconut oil is that it supports mitochondrial respiration, increasing energy production that has been blocked by the unsaturated fatty acids. Since the polyunsaturated fatty acids inhibit thyroid function at many levels, coconut oil can promote thyroid function simply by reducing those toxic effects. It allows normal mitochondrial oxidative metabolism, without producing the toxic lipid peroxidation that is promoted by unsaturated fats. Coconut oil added to the diet can increase the metabolic rate.”

The best coconut oil to buy is one that is cold or expeller-pressed and unrefined. It’s a safe oil to use it for cooking as it has a high burning point. . Enhancing the natural flavour of foods, its consistency and great taste make it a useful oil when sautéing, or frying or used with curries and Thai style dishes. You can also use it in dessert dishes and baking or in your morning smoothie!

**Can be purchase online at www.vitalianaturalhealth.com.au**

Product Review - Vitamin Water

Their labels promise so much -  ‘focus’, ‘energy’, ‘recharge’, along with a long list of vitamins that just must be doing us good!!

With names like ‘vitamin water’ and ‘nutrient water’, the average shopper would be lead to believe they are getting something healthy that will pick them up and give them more vitality. In my option these flavoured drinks are nothing more than artificial concoctions of sugar and additives.

To prove my point just read the ingredients (if you can the writting if pretty small). There’s water, then fructose (which is fruit sugar), sucrose (ordinary cane sugar), followed by three food acids, flavour, vitamins (C, Niacin, Pathenoic acid, B6, B12), colour, magnesium lactate and calcium lactate.

Vitamin waters have 5-7% sugar (all added) which is half the concentration of soft drink (11-12%). So they’re lower in sugar concentration but this reduction is refuted by the sheer volume of the bottle. You get 500ml rather than 375ml in a standard bottle. While this is than those huge 600ml buddies that pass as a “single serve” of soft drink these days, you still end up consuming 6 teaspoons of sugar.

·  500ml bottle vitamin water (5% sugar)          25g sugar                             6 teaspoons sugar

·  375ml can soft drink (11% sugar)                   41g sugar                             10 teaspoon sugar

·  600ml buddy (11% sugar)                               66g sugar                             16.5 teaspoon sugar

Given the average women should consume only around 45g sugar (11 teaspoons) daily, which represents 10% of daily kilojoules, one 500ml bottle of vitamin water lands her with over half her day’s intake.

Two of the waters have added guarana (source of caffeine derived from a vine native to South America). Nutrient water contains 84mg caffeine which is the same level as energy drinks or one cup of instant coffee. The label says its natural caffeine’ but it’s not clear what this means (caffeine in coffee could be called ‘natural’ too as it’s from coffee beans).

There’s guarana and Taurine added as well – ingredients that you’d find in caffeinated energy drinks like red bull and V. Nothing natural here.

All these drinks come in soft pastel attractive colours which are targeted at young women (as are Alco pops such as cruisers and breezers).

Vitamin water Revive says its colour is ‘fruit and vegetable juice’ which is hard to comprehend. If that’s correct, then why isn’t the juice listed as an ingredient rather that down the end of the list in the tiny quantities of an additive.

Nutrient water energy contains carotene as its colour which is the yellow=orange colour of carrots and pumpkin. It has a good safety record – no problem with that one.

Smart water’s Jump Start Tahitian Lime has two colours – 102 is tartrazine and 133 is Brilliant Blue FCF. Both these artificial colours have had question marks hanging over them for some years now and are excluded from elimination diets that check for food sensitivity. Since the publication of the UK Southampton study, there have been calls to have them banned from foods aimed at children.

All have the same B vitamins added – niacin (B3), pantothenic acid (B5), B6 and B12/ it’s unclear why they don’t have vitamins thiamine (B1) and riboflavin (B2). Two have vitamin C added; one also have vitamin E.

The bottom line is that these drinks can hardly be called natural. There are about as far from natural as any mass-produced manufactured food can be. They are simply ‘artificial concoctions’.

What I disagree with most of all is the implied benefits from the words on the label ‘revive’, ‘smart water’. ‘Energy’, ‘enjoy vitamins’, recharge your batteries’, defence’, and ‘vitamins and antioxidants’ and the listing of vitamins. Guarana, Taurine, cranberries or pomegranate. All designed to give the buyer the impression that here is something good and healthy that will give tired over-worked consumers a pick-me-up.

They are marketed as a health-giving alternative to sugary soft drinks but they’re no-where near as healthy as the label would have you believe.

Together these all give the impression that there’s something extra in these drinks over and above ordinary drinks – where there isn’t. Any lift you get in energy levels is simply due to the sugar and caffeine hit.

I like the fact that they’re lower in sugar but why call them ‘waters’ when they have 5-7% sugar, the same as a sports drink like powerade. ‘Water’ implies that there’s nothing else except water plus a few vitamins thrown in – which is far from the truth.

Regard them as a cross between a sports drink and an energy drink. They’ve got the sugar level of a sports drink but the vitamins and caffeine of an energy drink!!!

Let's Move on From Artifical Sweetners People

I Just came across this awesome article in my inbox and thought i would share it with everyone. Enjoy!

Health & Happiness,

Courtney

Splenda Makes a Great Pool Cleaner

Just when you think it’s safe to assume the world has moved on from Splenda, Aspartame and other unpronounceable toxic artificial sweeteners available in your local café or supermarket someone comes along from mid- field and blows that theory right out of the water.

Given the amount of negative press that has been aired for some time now, you would think that health publications whether online or magazines would be aware of the many dangers of consuming these sachets of chemical missiles.

I was flicking through a well-known health magazine recently and saw an article that encouraged women to embrace artificial sweeteners for weight loss. It kind of made me gulp on my dandelion tea and spill a little bit on the magazine itself.

If such magazines, considered vital health tomes for many women and men encourage toxic sugar usage, what chance does the average person have of achieving optimal health?

My mind started to wonder…Is it because they are driven by advertising dollars and editorials tied into ad spend packages and is this what’s really fuelling much of the content that is reported on health websites and in magazines?

If you’re worried about weight loss the only loss that comes from these sugars is the loss to your health not your hips. I would much rather be a healthy size than super skinny and these messages about weight loss and image that predominantly come from advertisers are just unachievable for the average woman. Who wants to walk around looking photo-shopped anyway?  Health is much more important than how you look, its about how you actually feel inside.  Here’s my foods to avoid list too.

Artificial sweeteners are just a form of poison and funnily enough, there’s a lot of research to show that they simply make you maintain your viscous sweet craving cycles. By refusing to cut them out, your essentially telling your brain and taste buds to want and like sweets.

Sugar, whether artificial or real will be metabolized in exactly the same way by your body. Put simply, artificial sugars only work to trick your body into thinking it is receiving sugar, thereby releasing insulin. When the ‘onslaught’ of sugar fails to arrive the excess insulin simply promotes fat storage.

For me though, the hideous factor involves what they will do to your body as opposed to what they won’t do.

In a life long animal experiment, where the testers were given an “Acceptable Daily Intake” and with the amounts adjusted to recognize the difference in metabolism between humans and rodents, Aspartame was shown to cause large brain tumors.

Indeed, the FDA investigator and Toxicologist employed by Aspartame’s PR firm (usually known for their aptitude in spin doctoring) stated the following:
“The cancer-causing potential of aspartame is a matter that had been established way beyond any reasonable doubt, one can ask: What is the reason for the apparent refusal by the FDA to invoke for this food additive the so-called Delaney Amendment to the Food, Drug, and Cosmetic Act? Is it not clear beyond any shadow of a doubt that aspartame had caused brain tumors or brain cancer in animals, and is this not sufficient to satisfy the provisions of that particular section of the law?”

Other sugar guises include the well-known Splenda, part of the ‘Chlorinated Hydrocarbon’ family, known to cause toxicity in humans. Given that DDT and Chlordane are pesticides that are banned in the US and Splenda sits comfortably aside these chemical substances, why on earth would we be encouraged to consume it?

Nutrasweet has had an interesting history, in 1993 the FDA found over 92 different associated side effects from this little number. These side effects ranged from headaches to autoimmune diseases, blood glucose disorders and even death. Given that formaldehyde is a major component of Nutrasweet, and is also a carcinogenic found in cigarette smoke, it is frustrating to read that mainstream media is still supporting these sugars and encouraging us to use them.

Formaldehyde has also been proven to cause cancer by the International Agency for Research on Cancer. Disappointingly, the dangers of these toxins are well documented but have been carefully guarded.  Is this due to the trillion-dollar diet industry?

So how do I inject sweetness into my life you may ask?…
Well…if you’ve been reading my blog for a while you’ll know that I use Stevia in my recipes. That’s because it is an all-natural herb, grown wildly in South America, 200-300 times sweeter than sugar, without the affects that artificial sugars have on your insulin. That is, it won’t raise your blood sugar and create a massive burst of energy, followed by lethargy and the need for another sugar hit.  That means that your body won’t go into a state of stress and release insulin and encourage fat storage! More importantly a little goes a long way so it really is economical too.

So hopefully I’ve given you some insight into artificial sweeteners.  And if you’re wondering what to do with those left over Splenda packets … I’ve heard they make a great pool cleaner….

By Lee Holmes http://www.superchargedfood.com/

Chai and Choclate Puddings

Chia seeds have a delightful crunch and have been called a "Superfood” These littletreats are idea when you desire something sweet and delicious that’s also really good for you. They are packed with omega 3 oils, fiber, and much more. They take very little time to make and are great in the morning too for a quick and healthy addition to your breakfast

Ingredients

1 Cup coconut cream or coconut milk

¼ Cup chia seeds

2 tablespoons coco powder

¼ cup honey, agave, or coconut palm sugar (more or less to taste)

½ Teaspoon vanilla extract (optional)

Method

In a medium size bowl mix above ingredients together well mix well to fully combine. Now you need to refrigerate the pudding for at least 2 hour or overnight. You can use the same bowl you mixed it in or transfer to a “lovely” serving bowl. I also like to use little shot glasses. Just spoon a little pudding into each glass or your favorite little containers, cover and pop in

the fridge, and within no time you’ll have your own pudding creation to enjoy.

You can also try different flavours by adding raspberry puree or lime juice

ENJOY

San Choy Bow

Ingredients

·         160 g of minced chicken or turkey

·         1/2 cup sliced water chestnuts, drained

·         1/2 tablespoon sliced ginger

·         1/2 tablespoon chilli sauce

·         1/2 tablespoon tamari or soy sauce

·         Iceberg lettuce leaves cut carefully into cups

Method

·         Sauté ginger lightly before browning chicken/turkey mince.

·         Add sherry and sauces with water chestnuts and simmer for five minutes.

·         Thin with a little water.

·         Spoon mix into lettuce cups for serving.

·         Accompany with mixed steamed Chinese vegetables.

This is what chicken nuggets really look like!!!

Following on from a previous blog post on what is actually in chicken nuggets I thought i would share these images of what chicken nuggets really look. What do you think? I would to hear your thought and feelings.

http://www.vegsource.com/news/2010/10/this-is-what-chicken-mcnuggets-looks-like----seriously.html

Health and Happiness,

Courtney XXX

Vitalia Natural Health 

Macadamia Nuts!!!

Macadamias are considered the world's finest nut and are the only native Australian plant to become an international food.

One of the many benefits of the Australian Macadamia nut is that they taste so good while being good for you. Their delicate flavor, versatility and texture make them a delight to consume. Research tells us that Macadamias are a healthy snack choice. They contain a high percentage of good monounsaturated fats, which are also found in olive oil, avocados and almonds. The percentage of the good monounsaturated fats in Macadamias is nearly double that of almonds. Macadamias are a high energy food and contain no cholesterol.

Macadamias contain significant levels of protein which are an essential component of our diet and in our bodies form muscle and connective tissues, hair and nails, are part of our blood and act positively on many aspects of our health. The protein in macadamias comprise essential and non essential amino acids. Macadamias contain all the essential amino acids, with most present at optimum levels.

Macadamias contain a large range of minerals. They are rich in Iron Potassium, Magnesium and Calcium. Potassium is associated with fluid balance and volume.Magnesium is important in nervous activity and muscle contraction. Calcium is the major component in bone, bone formation and teeth. It plays an important part in many other body processes.

If you would like to include more macadamia nuts in your diet try our delicious macadamia nut and herb crusted chicken below!

Health and Happiness,

Courtney XX

Macadamia and Herb Crusted Chicken

This recipe makes a delicious crispy crust on the chicken. You can also use it on a sturdy fish like salmon, barramundi, or halibut, or slices of tofu.I have also used slices of zucchini and eggplant with this recipe before as a great veggie option.

This recipe is a bit long, but really is not very difficult and well worth the effort. There are just a few steps to follow before you cook it and you can prepare them before hand and then cook them right before you are ready to serve.

Always use certified organic ingredients whenever possible.

·          4 Pieces of chicken breast (about 4 to 6 ounces each)

·          2 to 3 tablespoons macadamia nut, olive, or coconut oil for cooking

For the batter:

·          1/2 Cup *macadamia nut butter

·          3/4 Cups milk (you can use dairy, rice, nut, oat, or coconut milk)

·          1/2 Tablespoon *macadamia nut oil (you can use olive oil or coconut oil too)

·          1/2 Teaspoon *honey (optional)

·          ½ Teaspoon sea salt

·          Fresh ground pepper (to taste)

Combine all the ingredients in a medium size bowl and mix well. (You can also blend this in a blender until well combined.)You may need a little more milk to get the mixture to the right consistency…not too thin and not too thick. The batter needs to coat the chicken so the macadamia crust will stick to it. Set the batter aside until ready to use and make the nut crust. The batter is for dipping the chicken, fish, or tofu in before you coat it with the nut crust. I like to use the left over batter to make a sauce to put over the chicken before serving or over steamed broccoli as a side dish.

For the crust:

·          1 to 1½ Cups* macadamia nuts (coarsely ground and some finer)

·          1 Cup fresh spinach leaves

·          ½ Cup fresh herbs (you can use a mixture of parsley, cilantro, and mint or just one kind)

·          ½ Teaspoon sea salt

·          Fresh ground pepper (to taste)

·          Red pepper flakes (to taste optional)

·          A few fresh herb leaves and macadamia nut pieces to sprinkle over the chicken for serving.

This crust is best made in a food processor, but I have made it in a strong blender too, but the nuts don’t grind as well. If you use a blender you need to make the crust in at least 3 batches. Place all the crust ingredients in the food processor and blend until the spinach and herbs are blended in well and the nuts are ground. Place the nut mixture in a shallow baking dish or bowl.

To make the chicken:

Place the batter mixture in a shallow baking dish or bowl. Dip the chicken or whatever you are using in the batter one piece at a time and then dip the battered chicken in the nut crust mixture and roll it around to coat. I then press the nut mixture lightly onto the chicken to make sure it is coated well. Place each piece on a plate until you have them all coated. You can cook them right away or refrigerate until ready to cook. When ready to cook preheat your oven to 180 degrees. Then heat a medium large sauté pan on medium high heat and add the oil for cooking and heat for about 1 minute. Then add the coated chicken pieces and cook for about 2 to 3 minutes on each side until they are golden brown. Be careful not to burn. Remove from heat and place the chicken in an ovenproof baking dish and place it in the oven for about 10 minutes to finish cooking. Check one piece to make sure it is cooked through. Cooking time will vary a little depending on the thickness of your chicken pieces. If you are serving with the sauce re-heat the sauce while the chicken is in the oven and serve on the side or over veggies. Serve with your favourite grain dish and a green salad. The chicken is also great served the next day cold or re-heated.