Hey all, I am back! I hope you enjoyed the Bone Broth Infused Broccoli soup I brought you last time. This week we are changing it up a bit and highlighting a few recipe ingredients and how they can benefit your health. Models Meals does a fantastic job of combining quality sourced ingredients, filled with nutrition, and creating a flavorful masterpiece neatly packaged for us, whenever we need it. But wait you already knew that! Today I will be breaking it down for you all and discussing some of the key nutrients you will find in some of Model Meals most popular dishes. This week I'll be highlighting the Buffalo Chicken Salad and Dill Slaw and the Steak + Yolky Egg.
First up we have Buffalo Chicken Salad and Dill Slaw. Now obviously the main star in this dish is the Buffalo Chicken Salad, great protein option and having pasture raised chicken is seriously the only way to have chicken these days. But allow me to shift your focus over to the side dish, the dill slaw. This little guy is packed with nutrient rich ingredients so be sure you finish your entire meal when it comes to this dish! Here’s the break down:
Buffalo Chicken Salad and Dill Slaw
First off we have the red cabbage, green cabbage, and radicchio that make up the base for the slaw. All three of these are great sources of prebiotics. Yes you read that correctly PREbiotics. Prebiotics are the food source for probiotics in your gut microbiome and are crucial in order to cultivate a healthy gut environment for your probiotics to thrive on. A good probiotic is going to cost a pretty penny every month, and to ensure that money isn’t getting flushed away (literally) you need to make sure to have prebiotics in your diet. These prebiotics not only feed the probiotics, they also help the probiotic make it all the way down to the colon where they do most of their work, think of prebiotics as the transport vessel for your probiotics down to the colon.
Then we have the dill, one of my personal favorite herbs. Herbs are some of the best ingredients you can use when preparing a dish because they not only add an additional layer of flavor they also add serious nutrition to your meal. Herbs have also been around for centuries and legend has it, that Hippocrates kept it on hand for an oral hygiene recipe. By chewing on a handful of fresh dill or dill seeds, it will freshen breath and also provide an antibacterial effect due to it’s natural oils. Dill, contains vitamins A, C, and B6, fiber, calcium, iron, manganese, and folate as well as more complex phytonutrients such as kaempferol, a flavonol which has antiviral and antibacterial properties. All combined you have a powerhouse blend of high quality protein, prebiotics and antioxidants to fuel you throughout the day.
Steak + Yolky Egg
There is nothing better than that perfectly cooked yolky egg. It is seriously an art form! But did you know that yolky egg is one of the best sources of nutrition you could give yourself. Now I am not saying go drink a glass full of raw egg yolks by any means, in fact that can be very dangerous. However heating the egg slightly and cooking the white portion just enough to allow the egg yolk to stay yolky is exactly how you want to enjoy your eggs. The yolk holds the bulk of the nutrients because it was designed to feed the possible embryo if the egg were to get fertilized. The antioxidant, lutein, is what gives the yolk its vibrant orange color and what is also found in carrots to make them orange as well. Antioxidants are sensitive to heat and therefore if cooked to much they can lose some or all of the nutrient value. By keeping the egg yolk yolky you are preserving all of the antioxidants. In addition to lutein, the egg yolk specifically contains biotin, choline, chromium, vitamin D and cholesterol. Egg yolks are the number one source for choline in food and provides almost 40% of the Daily Recommended Intake (DRI).
Now let’s touch on cholesterol for just a second, you may be hesitant because for years we were taught that eggs would increase cholesterol and that egg whites were the way to go… Well we are finding this not to be the case so much anymore and in fact, cholesterol is essential to the body and helps to regulate many hormones such as estrogen, cortisol, testosterone, and progesterone. Vitamin D is also produced in the skin from cholesterol as well as cholesterol is needed in order to produce bile to help our body break down fats. So while having high cholesterol and elevated LDL levels is a real thing and needs to be monitored, cholesterol on it’s own is not the main culprit, there are many factors that need to be taken into consideration.
I hope you enjoyed my first nutrition break down post! I'll be posting blogs like this every month, so keep your eyes peeled! Let me know in the comments if their are specific dishes you'd like me to highlight.
About Dani Ferguson, CN
Dani is a Holistic Nutritionist & podcast host of Detoxing with Dani. Her motto is Gut Health, Glowing Skin and a Gorgeous You. After years of struggling with digestive issues and chronic acne, Dani discovered her passion for nutrition and the ability of food to heal from the inside out. After graduating college Dani went on to get her education in nutrition and now works with clients to address their health issues head on, focusing on the root cause of their symptoms and developing a personalized program that suits their health and wellness needs.