<![CDATA[Cathy McCann Wellness - Blog]]>Wed, 01 Jul 2020 08:57:49 -0700Weebly<![CDATA[The best butternut squash soup]]>Tue, 14 Apr 2020 02:15:53 GMThttp://mccannnutrition.com/blog/the-best-butternut-squash-soupPicture
I don't mean to brag, but I make the BEST butternut squash soup.  In fact, it's so good that I don't even have a decent picture of it.  As soon as a batch is done, we sit down to eat it so quickly that I don't bother to take a photo.  Pair it with a gluten-free grilled goat cheese sandwich - heaven!

If you follow me at all, you know I'm not really a recipe person. I tend to fly by the seat of my pants and cook by instinct.  But this is the general recipe for the soup in an InstantPot:

1 large butternut squash, peeled and cubed
2 red apples of your choice, peeled and cubed
3/4 yellow onion, diced
6 cloves garlic, diced
1 TB ghee
3 to 4 cups low sodium vegetable broth (enough to almost cover the squash and apples in the instant pot)
1 tsp sea salt
1/2 tsp pepper
1 to 2 tsp of nutmeg 
1/2 tsp chili powder
1/2 can of coconut cream (or all of the cream out of a can of full fat coconut milk)

Set the InstantPot to saute and add the ghee, onion & garlic.  Stir and saute until translucent. Add a handful of apple chunks and a handful of butternut squash chunks and lightly brown.

Pour about 1/2 a cup of the veg broth into the pot and scrape the bottom to deglaze. Add the remainder of the apple and butternut squash. Add veg broth to not quite cover squash/apple. Add seasonings and give a little stir. Seal and set the InstantPot to cook on high pressure for 6 minutes. Quick release the pressure when the time is up.

Add the coconut cream and blend with an immersion blender.  Alternatively you can transfer in batches to a blender - but be really careful of the steam!

Serve with a little sprinkle of cinnamon on top.  Enjoy!

<![CDATA[Simple & healthy mediterranean chicken and veggies (paleo)]]>Wed, 22 May 2019 19:36:56 GMThttp://mccannnutrition.com/blog/simple-healthy-mediterranean-chicken-and-veggies-paleo
This is a very simple and healthy Mediterranean-style chicken and veggie dish that can be made in one pan. Substitute pre-cooked chicken to make prep even faster. I recommend organic ingredients wherever possible, especially the chicken.  Make ahead for a party and re-heat in minutes.
  • 3 TB avocado oil or ghee, divided
  • 1 to 1.5 lb organic free range chicken
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp fine pink sea salt
  • 1/2 yellow onion, diced
  • 3 cloves garlic, minced
  • 8 oz mushrooms, sliced
  • 3 Roma tomatoes, diced
  • 8 oz jar sundried tomatoes, drained and chopped
  • 8 oz jar/can artichoke hearts, drained and quartered
  • 1/3 cup Kalamata olives, drained and halved or sliced
  • 1 TB olive oil
  • 1 TB balsamic vinegar
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • 1 TB dried basil
  • 3 cups fresh baby spinach
  • Salt & pepper to taste
  1. Dice chicken and toss in large mixing bowl with 2 TB avocado oil or melted ghee, and cumin, chili powder and 1 tsp sea salt.
  2. Cook chicken in large skillet over medium heat until cooked through and no longer pink inside. Remove chicken from pan.
  3. Add remaining 1 TB avocado oil or ghee to skillet and sauté the chopped onions for 3-4 minutes.
  4. Add the minced garlic and sauté together one additional minute.
  5. Add the mushrooms and cook 5-7 minutes until mushrooms are golden. Add remaining spices (parsley, oregano, basil, and salt & pepper to taste) while cooking.
  6. Reduce heat. Add 1 TB of olive oil and 1 tablespoon of balsamic vinegar to the skillet and then toss in the Roma tomatoes, sun-dried tomatoes, artichoke hearts, and olives. Stir a few minutes to heat.
  7. Return the chicken to the skillet and add spinach– stir and cook 1-2 minutes, or until chicken is reheated and spinach is slightly wilted.
<![CDATA[you don't need to be cured of perimenopause]]>Thu, 25 Apr 2019 02:47:41 GMThttp://mccannnutrition.com/blog/you-dont-need-to-be-cured-of-perimenopause
Every day I hear women say “I just went to the doctor and he said I’m in peri-menopause!” Ta-da!
I have news for those women and for you - perimenopause is a completely normal, natural life phase and it doesn’t require a medical diagnosis. Because it’s not an illness!
Western medicine has hijacked our natural aging process and convinced us that it’s something we need to be cured of.

Did you know that men go through their own form of menopause? Their hormones fluctuate, they gain weight, they suffer a drop in libido (Viagra anyone?), and suffer the same mid-life health issues as women. But men aren’t made to feel like they’re defective or crazy. Why is that?
It’s time to take back mid-life ladies. Have the conversations. Drop the shame. Claim your power and let’s get on with living.
Reach out to me if you need help balancing your hormones or getting your health back. Mid-life is YOUR time to THRIVE.
Send Me a Message
<![CDATA[Gluten Free Sweet Potato Pizza Crust]]>Mon, 25 Feb 2019 16:13:50 GMThttp://mccannnutrition.com/blog/gluten-free-sweet-potato-pizza-crustPicture
I've tried a lot of gluten-free pizza crust recipes - cauliflower, brown rice flour, almond flour, cassava flour (my usual go-to). But this one is the clear winner. Nice slightly chewy texture and holds up even with all of these toppings. (Plus a serving of veggies) I usually have to eat gluten-free pizza with a fork, but I was able to pick up a slice of this and eat it with my hands, as pizza was intended.

Here's the recipe that makes two 8" pizza crusts:
  • 2 cups of cooked, mashed sweet potato
  • 1 egg
  • 1 cup cassava root flour (I use Otto's brand)
  • 1/4 cup arrowroot flour (I use Bob's Red Mill)
  • 1 TB virgin olive oil
  • 1 TB apple cider vinegar (I use Bragg's)
  • 1 TSP garlic powder
  • 1 TSP ground oregano
  • 1/4 TSP fine sea salt
Preheat oven to 400 degrees
1.  Cook the sweet potatos. 2 cups is about 2 large sweet potatoes. You can cook them in the Instant Pot (my preference) for 20-25 minutes, or roast them in the oven at 400 degrees for about an hour and half until they are soft.
2.  After the sweet potatoes have cooled a bit, remove the skin and mash or whip. You can whip with a hand mixer if you want super smooth dough. I'm a bit lazy and just mashed with a fork, which left some small chunks of sweet potato that I don't mind.
3.  Mix the sweet potatoes with all other ingrendients and mix well.
4.  Line your baking sheet or pizza stone with parchment paper.
5.  Divide the dough into two balls and shape into pizza crust. You might want to wet your fingers to keep the dough from sticking.  It's a very sticky dough, but you are able to shape it. 
6.  Bake the pizza crust for about 30 minutes, until the edges start to brown.
7.  Top the crust with your desired toppings and return to the oven for about 15 minutes (depending on your toppings). Sometimes I just put the oven on Broil and cook with the toppings for about 5 minutes - you can use whichever method you prefer.


<![CDATA[anti-anxiety nutrition]]>Sun, 20 Jan 2019 17:21:43 GMThttp://mccannnutrition.com/blog/anti-anxiety-nutritionEat these foods to support brain function and emotional health
  • ​Foods rich in B Vitamins. These nutrients are needed to produce serotonin, the main neurotransmitter that regulates mood and sleep. Too little serotonin is associated with depression. Sources: Eggs, Avocado, Black Beans, Wild Caught Salmon, Tuna, Spinach, and Bananas.
  • Omega-3s. These fats are anti-inflammatory and support brain health and mood. Sources: Wild salmon, Oysters, Anchovies, Chia Seeds, Fish Oil.
  • Prebiotics: Foods that feed the good microbes in our gut. Sources: Onions, Asparagus, Artichokes, Garlic, Bananas, Oats.
  • Probiotics: Live bacteria and yeasts that replenish the good bacteria in our gut that is needed to digest food and absorb nutrients. Sources: Fermented foods such as Yogurt, Sauerkraut, Kefir, Kimchi or other fermented vegetables.
  • Magnesium: Often deficient in western diets, magnesium helps to balance blood sugar, stabilize cortisol and increase GABA levels. Foods rich in magnesium include Almonds, Spinach, Black Beans and Avocados. Supplement: magnesium glycinate, or topical magnesium oils, creams or lotions. Magnesium is well absorbed through the skin.

What NOT to Eat:

  • Added sugar - Look for sources of hidden sugar - ketchup, yogurt, dried fruit, granola bars - foods that look “healthy” but aren’t.
  • Processed foods - especially those with artificial colors & flavorings and excitotoxins such as aspartame and monosodium glutamate (MSG).
  • Excessive Caffeine - Like sugar, caffeine stimulates the nervous system.
  • Inflammatory foods - poor nutrition leads to poor gut health. If your body doesn't absorb enough protein, vitamins, and minerals to build the neurotransmitters due to poor gut health, a neurotransmitter imbalance can develop.