Jess kehoe, DPT
InstaPot Chicken Noodle Soup
At the risk of advertising for InstaPot, you need one of these! This was a pandemic snap purchase for us when our rice cooker broke, but we have discovered tons of easy and delicious ways to use our InstaPot this year and this Chicken Noodle Soup is certainly one of our favorites. My mom always raved about her pressure cooker and we had just never really tried it. I think you can do this recipe in a regular pressure cooker if that is what you have, just follow the instructions and cook on high pressure for the same amount of time.
This one is thanks to my husband and FoodNetwork.com, and now I don’t think I can ever eat canned Chicken Noodle Soup again! Perfect for a chilly fall meal.
Cooking time: 45 min (but really I’d allow more to let your chicken cool!)
Serves: 6 at least
5 medium carrots, cut into ¼ inch thick slices
3 large celery stalks, cut into ½ inch slices
2 cloves garlic, minced
1 large yellow onion, cut into large dice
One whole chicken (about 3 lbs)
One 3 inch piece of ginger, halved lengthwise (optional)
6 ounces extra wide egg noodles
1 tablespoon olive oil
Salt and pepper to taste
2 tablespoons fresh dill, roughly chopped (optional)
Turn on your 6-quart Instant Pot to the high saute setting. Add the olive oil and saute the onion, garlic, celery and carrots with 1 tablespoon of salt and a pinch of pepper. Stir frequently until veggies are softened, about 5 minutes.
Add the whole chicken, ginger and 8 cups of water. Lock the top, and pressure cook on high for 20 minutes. **Depending on the size of your chicken, you might not have room for the 8 cups of water! No problem, just put in the max amount allowed, and then you can add more water at the end, and don’t worry it doesn’t water down your flavor at all in my experience.
When the cooking time is complete, follow your machine's guide for a quick release. When this is complete remove the lid, careful for any further escaping steam. Remove the ginger and discard. Using tongs or two large forks remove the chicken and put it in a large pot. It will be very hot, so it will take some time to cool before you can add it back into the soup. Since this takes a while I would wait until you can comfortably shred the chicken meat with two forks before beginning the next step. I have waited 30 minutes here, but if you don’t have that time, just be careful shredding your chicken!
Return your Instant Pot to the high saute, and bring your soup to a boil (here is where you would add any of your extra water that didn’t fit in earlier). Add your noodles and follow instructions for time to cook.
While the noodles are cooking, remove the skin and remove your chicken from the bones. Shred into bite size pieces. Add the chicken back into the soup when the noodles are done. Add the dill and season generously with salt and pepper to taste.
Brace Hayden, DPT
This is a fairly easy and healthy family favorite for entertaining guests or making delicious leftovers. Originally a recipe by Shelley Adams, a British Columbian chef that named the recipe after a favorite Whitewater ski area run "Glory Bowl". Definitely a tried and true year-round dish that holds up to its hyperbolic namesake.
COOKING TIME:15 minutesPORTION SIZE:6-8 servings
Glory Bowl Dressing (or use whatever dressing you have on hand that looks like it would mix well):
GLORY BOWL DRESSING:
TO SERVE, DIVIDE RICE AMONG 6-8 BOWLS
Myth 1: The MRI will show me where my pain is coming from.
Truth 1: The MRI will show you what the tissues inside look like, but we do not always know if what you see on the MRI is actually causing the pain you feel. Many people have MRI findings without any pain. Simply this is because pain is the result of many inputs to your brain about threat, not just what has happened to the tissues.
Additional Notes: Imaging will show you what the tissues look like and they are very sensitive. Imaging's role is to look for and often rule out big problems but they find all kinds of things that are normal changes as well. You can have pain without specific tissue damage so imaging is best used as one piece of the clinical picture.
Myth 2: If it hurts when I move I'm causing more damage.
Truth 2: In the case of persistent pain, tissue damage is often no longer the cause for pain. Sometimes things like fear of movement, or guarding can make a movement feel painful. Remember that hurt does not equal harm.
Additional Notes: Pain is not always an indicator for tissue damage. It's our body's way of communicating an actual or potential threat. But that threat could be a whole host of things besides tissue damage. It might actually be telling you to move - such as after you've sat with your knees bent for a long time during a movie or roadtrip - your knee hurts but really it's telling you to move. Movement is part of the way our muscles, joints and bones get nourishment and usually part of the healing process.
Myth 3: Pain always equates to tissue damage.
Truth 3: Pain often is simply an early warning system to get you to change what you're doing before damage actually occurs.
Additional Notes: For example, we feel pain when we touch a hot surface before we actually get burned - it's telling us to move our hand. We also know the pain system in our body is present even if we no longer have our body part. Phantom limb pain has taught us a lot about how pain works.
Myth 4: Pain means you should rest.
Truth 4: Most injuries need time, movement, and appropriate loading (PT guided exercises) to resolve and to prevent recurrence.
Additional Notes: Pain is communicating for us to change or do something and sometimes that might be a form of 'relative rest' but most injuries need an early, graduated return to movement and progressive loading to get back to the activities you need and want to do.
Jess Kehoe, DPT
Full disclosure, I get most of my recipes from the internet, especially on Food & Wine. I have a few cookbooks, but aside from using my “How To Cook Everything” by Mark Bittman every time I roast a chicken, I almost exclusively use my phone for recipes. Recently, for some reason I was perusing my library app (yes, I also read library books on my phone, really what would I do without it!!) and saw the cookbook called “Cravings: Hungry for More” by Chrissy Tiegen (not that I follow her, but she’s a big famous internet influencer and married to John Legend, who by the way is a pretty good musician) and I just downloaded it on a whim. Well so far I’m impressed! This recipe I’m sharing today was SUPER easy and a delicious cold salad for a hot summer day. Maybe you’ve caught on that I like easy and tasty, so this was a big win. I’m already excited to try some more.
Ingredients (serves 4 as a main dish, but would be a great potluck salad also...):
8 oz soba noodles
3 tablespoons sesame oil
2 tablespoons canola oil
2 teaspoons finely grated lime zest
3 tablespoons fresh lime juice (about 1 ½ limes)
2 tablespoons of unseasoned rice vinegar (mine said “sweet and tangy” on it and it was fine)
1 ½ tablespoons honey
Salt and pepper
2 skin-on salmon fillets (about 6oz ea)
1 firm-ripe mango peeled and cut into small chunks
1 medium cucumber cut into small chunks
4 scallions, sliced
1 medium fresh red or green chile, thinly sliced (I planned on using an Anaheim because they
are flavorful but not too spicy, but I forgot to buy it and the salad was still delish, so you can alter spice up or down with this ingredient depending on your preference)
3 tablespoons toasted sesame seeds
Set up a large bowl of ice water, then bring a pot of water to boil for the noodles. Cook until tender, about 6 minutes. Drain the noodles and rinse, then place them in the ice water and slosh them around a little, until the water becomes cloudy. Drain them again.
In a small bowl whisk together the sesame oil, canola oil, lime zest, lime juice, vinegar, honey and 1 teaspoon of salt.
For the salmon, position a rack about 8 inches from the broiler in your oven and pre-heat the broiler to high. Season the salmon with salt and pepper and arrange the salmon skin-side up on a pan. Broil the salmon for 6-7 minutes, or until just cooked through. Let the salmon cool and peel off the skins. Break up the salmon into bite sized chunks.
**Crispy salmon skin option: If you want (I did and it was pretty good) you can make crispy salmon skins at this point. Lower the broiler heat to low, place the skins you just peeled off cooked side down, you will notice they already got a little crispy in the first step, and broil them again until browned but not burnt. Then chop them up, and sprinkle on top of the salad when it’s all mixed up.
In a large bowl combine the noodles, mango, cucumber, scallions, chili, salmon and dressing, toss gently.
Divide the noodles into bowls and sprinkle with sesame seeds (I totally forgot these, but added them to the leftovers and they added a nice little crunch!) and the salmon skins.
By Jess Kehoe, DPT
If you live in Western Montana you are probably a lot like us, love to get out to enjoy our wide open spaces. At Alpine PT, all summer we share stories of camping, backpacking, river trips, and overnight bike trips. This past weekend my family and a few friends floated and camped on the Clark Fork. Aside from the smoke (ugh, way too soon) we had a blast, and ate pretty well. The first night we cooked up some delicious kebabs on a fire on the beach. Easy to make in advance and can be scaled up or down for the number of diners. We separated the meat from the veggies, because one of our party is a vegetarian, but you could probably also intersperse the meat and veggies on one skewer as well. Depending on your crowd, I would say 2 skewers per person would probably be right for serving sizes.
**if you plan to make a fire to cook your kebabs, be sure to be aware of any fire restrictions in the area you are camping, make sure to put your fire ALL THE WAY OUT, coals should be cool to the touch, we certainly don’t want to contribute to any more smoke out there, and it’s also best to take down any fire ring if you made one for your fire.
Marinade for the steak:
¼ cup soy sauce
1 teaspoon peeled and minced ginger
½ teaspoon peeled and minced garlic
1 tablespoon honey, molasses or hoisin sauce
Freshly ground black pepper to taste
Juice of 1/2 lime
1 16- to 24-ounce boneless steak (rib-eye, skirt or strip), or one 24- to 32-ounce bone-in steak (rib-eye or T-bone)
Peppers, onion, mushroom, zucchini; cut into 1 inch pieces and coat with olive oil and salt and pepper to taste.
Mix together the first 6 ingredients; taste and add more of anything you like. Cut your steak into 1 inch pieces and marinade it overnight or up to a few days in the refrigerator.
Prepare the kebabs on skewers: in advance or at the time of cooking, as the fire is heating up.
Start a charcoal or wood fire or heat a gas grill; the fire should be hot and the rack no more than 4 inches from the heat source. Place the kebabs on the grill; spoon any remaining sauce over it. For rare meat, grill about 3 minutes a side for steaks less than an inch thick. For larger or more done steak, increase the time slightly.
Summer is walking, hiking, and biking season in Missoula and there are so many beautiful trails to choose from! As physical therapists, it's our mission to keep our community moving and enjoying the outdoors. In that spirit, this week we are sharing a few of our favorite local trails around Missoula. Happy summer!
Blue Mountain loop (25 minute)
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