New Dinner Recipe!

The delightful and easy to make dinner recipe below includes two of the 4 super herbs you should be eating daily.  They are full of inflammation fighting and immune boosting goodness.

Before making the recipe – be sure to check out all of the benefits you’ll receive from these 4 delicious and good for you herbs. 🙂


4 Herbs YOU should be eating

1. Cinnamon

In terms of health and wellness, cinnamon deserves “platinum-status” for its ability to improve blood sugar levels.

Surprisingly, Diabetes Care showed that 1 teaspoon of cinnamon daily was enough to decrease fasting glucose by a whopping 18-29%. That’s a lot!

Cinnamon also helps lower bad LDL cholesterol by 7-27% and dangerous triglycerides (blood fats) by 23-30%. Try adding a pinch into your water for a fantastic cinnamon slurry, in your favorite barbecue dry rub, or on a dessert to help offset the blood sugar spike!  I ahve been putting it in my coffee and smoothies – it’s delightful!


2. Rosemary

Rosemary can reduce inflammation via COX-2 inhibition, just like non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen,  and new research is highlighting rosemary’s potential ability to improve cognitive health and memory.

One active compound in rosemary — rosmarinic acid – acts on certain areas of the brain to potentially improve long-term memory. I love using Rosemary with roasted meats – lamb, chicken, turkey, steak!

3. Ginger

Ginger contains key flavonoids called gingerols that exert awesome anti-inflammatory effects.

New research shows that ginger can significantly reduce inflammatory markers after only 7 days of eating it.  

This super food also calms nausea and helps fight off bacteria and viruses.

I love ginger tea, in smoothies, for juicing, or with fresh fish, stir-fries, or baked meats.


4. Garlic

I love Garlic and it helps to improve wellness by supporting a healthy heart, keeping joints strong, and fighting off colds and flu.

Garlic’s active ingredient allicin gives garlic its strong ability to reduce blood pressure and the risk of heart attack and stroke.  Garlic also contains sulfur compounds, to maintain healthy joints after exercise and prevent achy joints the next day.

Here’s a lovely recipe that incorporates rosemary and garlic.  🙂

Rosemary, Garlic, and Lemon Chicken


4 servings:

From: Me 🙂

2 1/2 pounds boneless, skinless chicken breasts
4 cloves garlic, crushed
4 tablespoons fresh rosemary leaves stripped from stems
3 tablespoons avocado olive oil, 
1.5 lemons, zested and juiced
1 T coarse salt and black pepper
1/2 bone broth

Preheat oven to 450 degrees F.

1. Arrange chicken in a baking dish, 9 by 13-inch.

2. Add garlic, rosemary, avocado oil, lemon zest and salt and pepper to the dish.

3. Toss and coat the chicken with all ingredients, then place in oven. Roast 20 minutes.

4. Add bone broth and lemon juice to the dish and combine with pan juices.

5. Return to oven and turn oven off. Let stand 5 minutes longer then remove chicken from the oven and serve, spooning pan juices over the chicken.

I love eating this with sautéed spinach or any veggie of your choice.

Happy eating!

Renewing Reflection:
Ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow