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Entrees Uncategorized

Simple Cajun-Style Chicken, Sausage and Rice

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This healthier version of a traditional New Orleans favorite does not lack in flavor and is a great comfort meal for a chilly evening. I used an Instant Pot to make it even quicker, but it can be made on the stovetop, if desired. You can also add shrimp for a more traditional Jambalaya dish. 

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Ingredients

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  • 1 Tbsp grapeseed or avocado oil (or other high smoke point oil)
  • 1 pound chicken breast 
  • 4-5 chicken sausage links (I used Trader Joe’s Spicy Jalepeño) 
  • 1 small onion, diced
  • 2-3 garlic cloves, minced
  • 4 stalks celery, diced
  • 1 bell pepper, diced
  • 1-2 cups rice, cauliflower rice, or Right Rice (I used 2 cups Spanish Right Rice)
  • 2 Tbsp spicy seasoning blend* 
  • 2 cups organic bone broth
  • 2 Tbsp Worcestershire sauce 

Spicy Seasoning Blend (this will make enough for extra to store for next time)*

  • 2 Tbsp ground coriander
  • 1 Tbsp ground fennel
  • 1 Tbsp ground oregano
  • 1 Tbsp cayenne pepper
  • 2 Tbsp Himalayan sea salt

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Instructions

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Step 1

Select the Sauté setting on the Instant Pot and heat the oil. Place chicken breasts in the pot and lightly brown each side for about 5 minutes each. 

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Step 2

Place chicken sausages, onion, garlic, celery and bell peppers in pot and sauté for about 2-3 more minutes. 

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Step 3

Add all other ingredients (rice, spices and broth and Worcestershire sauce). Ensure broth completely covers the rice. 

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Step 4

Secure the lid and set the pressure release to “sealing”. Set the cooking time for 10 minutes at high pressure.

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Step 5

Once done, let the pressure release by switching the valve to “venting” and serve! 

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Variations

You can add shrimp or serve with pasta instead of rice. This recipe can be made without an instant pot/pressure cooker by using a crock pot for extended time or on the stove top! 

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Categories
Entrees Uncategorized

Simple Chicken Salad

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  • 1 pound chicken breast, cubed (organic, free range recommended)
  • 1/2 small onion or 1/4 red onion, diced
  • 1 clove garlic, minced
  • 1 small apple, cut into cubes
  • 1 Tbsp dried cranberries (unsweetened recommended)
  • 1 Tbsp Dijon mustard
  • 4-6 Tbsp organic mayonnaise (can also use 100% avocado mayonnaise or Veganaise
  • 1 Tbsp fresh parsley or 1/2 Tbsp dried
  • Salt & pepper, to taste

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  1. Cook chicken and cut into cubes
  2. Dice onion and apple
  3. In a medium sized bowl, combine chicken, onion, apple, and remaining ingredients. Toss to combine.
  4. Add salt and pepper, to taste.
  5. Serve over a bed of mixed greens, in a bibb lettuce wrap, on a slice of gluten free whole grain toast, with crackers (such as Flackers, or Mary’s Gone crackers or enjoy all by itself!

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Categories
Apps/Snacks/Treats Uncategorized

Super Bowl, Super Foods

Planning on watching the Super Bowl tomorrow night? Super Bowl parties usually mean wings, pizza, beer, nachos, etc but why not switch it up this year and try some equally-satisfying recipes that won’t leave you feeling like crap on Monday morning?! Have you ever thought about the irony of sitting and watching healthy, fit athletes (who I imagine fuel their bodies with foods that support health and performance) with grease dripping down our chins?

binge-eating-food-football-super-bowl-sunday-ecards-someecards

Here’s some of my favorite recipes for the big game;

Carrot Fries with Garlic Aioli

Spinach Artichoke Dip

Crispy Chicken Dippers

Creamy Cauliflower Mac  

Ground Turkey & Vegetable Pizza Chili

Prosciutto Wrapped Asparagus

Turkey Zucchini Meatballs

Paleo Chocolate Chip Cookies

Roasted Sweet Potato Wedges with a Kick!

Sweet Potato Nachos

Categories
Uncategorized

10 Simple Tips for Successful & Sustainable Meal Prepping

  1. Set aside a day and time as part of your weekly schedule to plan and prepare meals/ingredients. weekly plan

    • For many people this is a Saturday or Sunday but can be any chunk of time that works best for YOU. Put it on your calendar and COMMIT!
    • Additionally, I think it’s important to note that you don’t have to make every single meal of the week at once. I will sit down on my designated day of the week and make a list of the recipes and ingredients needed and this helps me to make sure I have meats defrosted, ingredients washed and chopped so I can throw together meals during the busy work week. It does not have to be all in cute little containers that we see on Pinterest!
    • The important thing is to make sure that you actually schedule time for planning and preparing your meals. By making it a priority in your life, you will make the time. Remember, “Failing to plan is planning to fail” 
  2. Look at recipes, prepare a shopping list and have all ingredients for the week BEFORE you begin your meal prep.

    • I find it helpful to check in with the hubby to determine meals he would like for the week and compromise so that everyone is happy!  I suggest looking at recipes together and picking several to try. I usually make one or two options each week for breakfast and lunch and alternate them. Then I have a different recipe for dinner Monday-Thursday. The weekends are usually for leftovers, going out and having fun.
    • Once I’ve decided what I will be eating that week, I like to have it printed out or a list on paper versus leaving it on the computer. Of course, that’s a personal choice but I like having a hard, dirty copy in front of me at the grocery store and as I am cooking.
    • Take inventory of foods that need used and what you already have on hand before rushing to the store.
    • Stick to the shopping list!!!
  3. Buy staple ingredients in bulk.

    • Things like gluten free baking flours, canned coconut milk, nuts and seeds, spices, frozen fruits and veggies, quinoa, rice, coconut aminos, coconut oil, chia seeds, dates, etc. are staples I like to always have on hand since they show up in so many of my recipes. Find your staples and consider buying at a wholesaler such as Costco or Sam’s or purchasing online on Thrive Market or Amazon to make your life easier! Also stock up on items when they go on sale!
  4. Prepare your space and refrigerator.

    • There is nothing more frustrating then starting in a space thats already cluttered. Before starting, make sure you start clean (clear up any dishes lingering in the sink, empty the dishwasher, look in the fridge and throw away anything that is no longer good or re-organize to ensure you have space for the meals you are going to prepare for the week).
    • Make sure you wipe down your space so that it is clean and sanitized.
    • If you are in a household with others who are not eating the same way, consider designating a shelf in the fridge and/or pantry where you have your meals and ingredients.
      • *Note: I do not recommend separate meals for the family. That’s why it is so important to get input on recipes beforehand. However, if you are following specific dietary restrictions or for allergies, this may be an appropriate accommodation! 
  5. Once you are ready to begin prepping, lay out all your ingredients (and storage containers) and make a game plan.

    • Having quality storage containers (glass is best!) is key to making your meal prep easier. Consider buying some Pyrex glass containers in various sizes to store your meals and leftovers. You also don’t want to have things prepared, and have to run around trying to find containers that fit!
    • Before beginning to cook, lay out all ingredients. If you are using the same ingredients for multiple recipes, go ahead and prep ingredients at the same time (for example, if you are using sweet potatoes for a breakfast hash and in a Buddha Bowl for lunch, go ahead and chop them all at the same time!)
    • Try your best to time out recipes that will go in the oven at the same time so you don’t have to keep turning on/off the oven (ex. roasted vegetables with an egg bake)
    • If you aren’t planning on making every meal ahead of time, consider washing and chopping all of your veggies in advance so you don’t have to do it on busy days. This also prevents those peppers or greens from sitting in the bottom of the fridge to be forgotten! This is also why glass containers are great (you are more likely to snack on your sliced peppers if you can see them 😉 )
  6. Keep it simple!

  7. Plan your day from start to finish.

    • What I mean by this is plan out your breakfast, lunch, dinner and any snacks during the day. This leaves less room to stray from your plan or fall into “food emergencies”. This will help you to stay on track and be prepared when you are out and about or traveling as well.
    • Go-to snacks – It’s great to keep some snacks on hand (in the car, desk drawer at work, purse, gym bag, etc.)
      • Mixed nuts or homemade trail mix
      • Almond/cashew butter and an apple or sliced veggies
      • Healthy bars (such as Rx bars, EPIC, Thunderbird, Larabars) or homemade energy bites
      • Dark chocolate
  8. Allow room in the schedule for leftovers.

    • Having to throw away food is never a good feeling. That’s why I typically plan by meals for 4 out of 7 days of the week and just make generous portions. I like to keep leftovers for the weekends for ease or for a week night when I don’t feel like cooking an extra meal. Additionally, freezing remaining food is always an option so you can pull it out and reheat during a week when you might be less prepared (before or after a long vacation, for example). Doubling recipes and freezing half is also a great idea!!
  9. Wash dishes and clean up as you go.

    • Let’s face it, nobody loves doing dishes. It helps prevent an overflowing sink of dishes if you try to tidy as you cook. While meals are cooking, clean up some of the dishes and put away ingredients as you go to prevent the overwhelming clean up. Additionally, if your husband, kids, or friends are helping, it’s nice to split up the work! One cooks while one cleans/puts away dishes.
  10. Have fun!

    • This is HANDS DOWN the most important! If it’s not fun, it’s not sustainable. Put on some tunes, turn on a show or a good podcast, grab a glass of wine (or refreshing beverage of choice) and get down to business! Cooking can be very therapeutic if you let it! Pay attention to the colors, textures and smells of the foods you are preparing and think about how it’s going to nourish your body. A few hours of planning will save time and stress during the week to give you more time to spend with those you love or on activities that bring you joy.

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Everything you put into your body is either feeding or fueling disease. It’s your decision!

 

 

Categories
Breakfast Uncategorized

Super Simple Make-Ahead Breakfast Bake

Makes approximately 6 servings 

Ingredients:

  • 5-6 redskin potatoes (washed, scrubbed and sliced thin)
  • 1 cup fresh spinach (washed)
  • 1 package (12 oz.) all-natural chicken sausage (sliced)
  • 8 eggs
  • Dash of salt, pepper, onion powder, garlic powder, and chili powder (or to taste)

Instructions:

Preheat oven to 400ºF

  1. Add about 1 Tbsp olive or avocado oil to an 8×8-in baking pan and spread sliced potatoes in a single layer along the bottom.
  2. Spread spinach evenly over the first layer of potatoes and top with a second layer of potatoes.
  3. In a large mixing bowl, combine eggs and spices, to taste. Pour over layered potatoes and spinach.
  4. Top with sliced chicken sausage.
  5. Place in oven and bake for approximately 30 minutes, uncovered. After 30 minutes, cover with aluminum foil or oven safe lid and bake for additional  5-10 minutes until cooked through and potatoes are tender.
  6. Cool slightly and enjoy! This also heats up well for a make-ahead breakfast.
Categories
Entrees Uncategorized

Italian Sausage Stuffed Peppers

Stuffed peppers is one of my go-to meals to prep for the week because they are simple, adaptable to whatever ingredients you have on hand and taste great heated up!

Makes 4-6 servings (~1 cup-1/5 cups each) 

Ingredients:

  • 2-3 large bell peppers
  • 1 package (~12 oz.) Bilinski’s Italian Chicken Sausage (or other all-natural brand)
  • 2-3 cups fresh or frozen broccoli (steam first if using fresh)
  • 2-3 cups quinoa (I used frozen quinoa with kale already mixed in!)
  • 1 large can (16 oz.) crushed tomatoes
  • salt, pepper and garlic powder, to taste.

Instructions:

  1. Preheat oven to 350ºF.
  2. In a large skillet, place broccoli (steamed, if using fresh, and softened, if frozen), cooked quinoa, sausage (sliced into bite-sized pieces) and can of crushed tomatoes and allow to heat through.
  3. Meanwhile, slice peppers in half and discard seeds and stems. Place in microwave-safe dish with ~1 inch of water and heat in microwave for 3-4 minutes to soften the peppers.
  4. Once peppers are done and filling is heated through, add any spices as desired and pour some of the filling in the bottom of a 9×11 pan. Place peppers and fill with remaining mixture and bake for about 30-35 minutes (if using convection bake or longer as needed).
  5. Allow to cool then serve or cool and save for later!

 

 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Very Berry Chia Seed Pudding

Looking for something to eat for breakfast that doesn’t include eggs or grains? This is the perfect, healthy indulgence filled with omega-3 fats, protein and antioxidants from the berries.
Makes approximately 4 large servings (1 cup to 1.5 cups) or 8 small 1/2 cup servings

Ingredients

  • cup of Chia Seeds
  • 1 – 13.5 oz. can of coconut milk (I like the Trader Joe’s brand because it has NO fillers or preservatives which is very hard to find!)  

 

  • 2 1/2 cups unsweetened almond milk
  • 2 tsp of pure vanilla extract
  • mixed berries (fresh or frozen) 
  • protein powder of choice (optional). I used Paleo Protein Egg White powder 
  • Toppings of choice – I used mixed nuts and seeds, more berries and a drizzle of almond butter.

Instructions

  1. In a large bowl, add chia seeds, coconut/almond milk, protein powder (if using) and vanilla and mix together until all ingredients are fully incorporated and there are no clumps of chia seeds.
  2. Divide into mason jars or other containers with a tight-fitting lid and shake well.
  3. Leave in your fridge for about 30 minutes to an hour until set. (I usually leave it overnight).
  4. Serve with the toppings of your choice. You can enjoy it cold or heated up 🙂
Categories
Apps/Snacks/Treats Breakfast Uncategorized

Homemade Copycat Chocolate Sea Salt Rx Bars

Prep Time: 5 minutes

Yield: 12 bars

Ingredients

  • 1 cup raw walnuts or almonds
  • 1 cup raw cashews
  • 1 cup egg white protein (I used Paleo Protein Egg White Protein Powder)
  • 2 cups dates
  • 1/2 cup cocoa powder
  • 4 Tbsp water
  • 1/2 tsp sea salt

Instructions

  1. Line a 9-inch square pan with parchment paper and set aside.
  2. In a food processor, add the nuts and pulse several times
  3. Add in the egg white protein powder, dates, and cocoa powder and blend until combined.
  4. Add in water one tablespoon at a time and process until mixture blends together. Be cautious not to make it too runny.
  5. Press evenly into pan and sprinkle with sea salt.
  6. Place in refrigerator or freezer.
  7. Cut into squares and store in refrigerator for best texture.
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Sides Uncategorized

Creamy Cauliflower Mac

As the weather gets cooler, I have been craving some “comfort food”. Surprisingly, this creamy cauliflower hit the spot and is a much healthier option than traditional mac n’ cheese.

Ingredients:

  • 1 head cauliflower
  • 1/3 cup full-fat coconut milk
  • 1/4 cup nutritional yeast
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon ground black pepper
  • 1/8 cup onion, diced
  • 1/2 Tablespoon olive oil
  • dash paprika

Instructions:

  1. Cut the cauliflower florets into bite-sized pieces away from the stems.
  2. Steam the cauliflower by placing the cauliflower in a large microwavable bowl with 1/4 cup water. Cover and microwave on high for 5 minutes, or until the cauliflower is fork tender.
  3. While cauliflower is steaming, place onion in a large saucepan with 1 Tbsp olive oil and cook until translucent.
  4. Transfer the steamed cauliflower into the saucepan with the onion. Add coconut milk, nutritional yeast, salt and pepper, and stir to combine.
  5. Garnish with paprika and enjoy!
Recipe adapted from : http://fakeginger.com/loaded-cauliflower-mac-cheese/
Categories
Apps/Snacks/Treats Breakfast Uncategorized

Pumpkin Chia Seed Pudding

Ingredients:

  • 1 cup unsweetened almond milk or other non-dairy milk
  • 1/2 cup unsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!)
  • 3/4 cup pumpkin puree (not pumpkin pie filling!)
  • 4 pitted dates, if desired
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/8 teaspoon sea salt
  • 1/3 cup chia seeds

Instructions:

  1. Place the almond milk, coconut milk, pumpkin puree, dates , cinnamon, nutmeg  and salt in a blender. Blend on high until smooth.
  2. Once blended, add the chia seeds and mixx well with a spatula.
  3. Top with pomegranate seeds or other toppings of choice (berries, unsweetened coconut flakes, sprinkle of cinnamon or pumpkin pie spice, pepitas, nuts, cacao nibs, etc.)
  4. Divide mixture into 4 mason jars and place in the refrigerator for an easy, on-the-go breakfast!

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Categories
Sides Uncategorized

Marinated Kale and Rainbow Slaw

Ingredients:

  • I bunch kale
  • 4 Tbsp olive oil
  • 3 Tbsp lemon juice
  • 1 bulb kohlrabi, peeled (don’t know what kohlrabi is, see below!)
  • 4-5 rainbow carrots
  • 1 apple
  • ⅓ cup raisins
  • 1 tsp. sea salt
  • ½ tsp. ground pepper

Instructions:

  1. Wash and cut the kale into bite size pieces (removing the stalk) and scrub other vegetables well
  2. Place the kale into a large bowl and coat with 2 Tbsp olive oil and 2 Tbsp lemon juice. Massage well to tenderize the leaves.
  3. Cut the kohlrabi and rainbow carrots into smaller pieces and place in food processor and pulse 2-3 times or grate well.
  4.  Add to a separate bowl or mix with kale.
  5. Chop apple into small pieces and add to kohlrabi and carrots.
  6. Lastly add raisins, remaining olive oil, lemon juice, salt, and pepper and mix together well.
  7. You can either leave the kale and rainbow slaw separate and add some slaw to the kale when serving or go ahead and mix together.

Makes a great addition to any meal!

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Sooo, what the heck is kohlrabi you ask?

It’s part bulb, part greens and like a cross between a radish, jicama, broccoli, and collard greens. Try it raw or roasted!

kohlrabi-1.jpg

Categories
Entrees Uncategorized

One Pan Pesto Chicken

This is the simplest and tastiest weeknight dinner for those nights you just want something quick and easy! IMG_4284Ingredients:

  • 2 organic chicken breasts
  • 2 Tbsp Pesto
  • 2 slices Mozzarella cheese
  • Cherry tomatoes
  • Green beans
  • salt, pepper and garlic powder, to taste

Instructions:

  1. Optional: Tenderize your chicken using a meat mallet. This helps keep your meat tender and juicy even when reheating.
  2. Preheat oven to 350°F
  3. On a foil-lined baking sheet, spread a little avocado or olive oil to keep from sticking and place chicken breast and veggies of choice (I used tomatoes and green beans) around the chicken.
  4. Spread about 1 Tbsp of pesto over each chicken breast and place a piece of mozzarella cheese over the pesto.
  5. Sprinkle salt, pepper and garlic powder over the tray of vegetables and chicken and any other spices you like.
  6. Bake for approximately 20-25 minutes and enjoy!
Categories
Apps/Snacks/Treats Breakfast Uncategorized

Winter Squash Breakfast Bowl

Makes 1 Bowl 

What?!? Squash for breakfast?! The sweetness of winter squash combined with various textures makes this dish a satisfying way to start the day.

Ingredients:

  • Acorn Squash (can also use butternut squash, pumpkin, sweet potatoes, etc)
  • 1 Tbsp Coconut Oil
  • 1 Can Full-Fat Coconut Milk (can also use almond, cashew, or other non-dairy alternatives) *I used about 1/4 cup and saved the rest for later
  • Dash Cinnamon
  • Toppings of Choice (I used the following today)
    • unsweetened coconut flakes
    • raw walnut halves
    • raw cashews
    • raw sunflower seeds
    • hemp seeds
    • frozen mixed berries

Instructions:

  1. Preheat oven to 375ºF
  2. Carefully cut squash in half and scoop out the seeds (can also roast the seeds for a healthy snack!)
  3. Place about 1 Tbsp of coconut oil in each half and place on a baking sheet
  4. Bake for about 25-35 minutes depending on your oven (squash should be very tender and skin should start to wrinkle)
  5. Once squash cools, scoop out the flesh (can place in refrigerator for later and reheat in the morning or make bowl immediately)
  6. Mash squash with a fork and add desired toppings, non-dairy milk, and a sprinkle of cinnamon
  7. Enjoy!

 

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Categories
Apps/Snacks/Treats Sides Uncategorized

Sweet & Savory Roasted Carrots

So I am not much of a “cooked carrot” person but this recipe may have changed my mind! I found the recipe and adapted it a bit HollywoodHomestead.com. 

These root vegetables are sweet and make the perfect fall treat (I’m a poet and didn’t even know it)!

Ingredients:

  • 1 bunch of colored carrots (I used orange and purple)
  • 1/4 cup ghee/clarified butter/or grass-fed butter (I like Pure Indian Foods ghee)
  • 1 Tbsp cinnamon
  • 1 tsp nutmeg
  • Sea salt (as desired)

Instructions:

  1. Preheat oven to 375ºF.
  2. Wash, scrub and cut carrots into 1 inch sections.
  3. Place in a medium bowl and toss with melted ghee, nutmeg, and sea salt.
  4. Mix well until carrots are fully coated.
  5. Bake at 375 degrees for about 45 minutes.
  6. Enjoy!

 

 

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Entrees Sides Uncategorized

Ground Turkey & Vegetable Pizza Chili

It’s called pizza chili because I substituted pizza sauce instead of regular tomato sauce- use what you have in the fridge and great recipes are created 🙂

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Ingredients:

  • 1 lb. lean ground turkey
  • 1/2 medium onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 2 stalks celery, diced
  • 4 small sweet potatoes, cubed
  • 1/2 tomato, diced
  • 15 oz. can diced tomatoes
  • 8 oz. pizza sauce (make sure it doesn’t have a lot of added ingredients, especially sugar)
  • 2 Tbsp. chili powder
  • 1 Tbsp. oregano
  • 1/2 Tbsp. basil
  • 1/2 Tbsp. cumin
  • 1 tsp salt
  • 1 tsp pepper
  • 1/2 tsp cayenne

Instructions:

  1. In a large skillet, sauté the onions and garlic over medium heat.
  2. Add in the ground turkey and cook until browned.
  3. Drain the excess fat and then transfer the mixture to the crock pot.
  4. Add in the pepper, celery, sweet potatoes, and diced tomato.
  5. Add all spices and stir everything together. Cook on low for 6-7 hours.
Categories
Apps/Snacks/Treats Entrees

Avocado Chicken Salad

A variation of my avocado egg salad…with chicken! Think of it as guacamole with protein 😉

img_3052

Ingredients:

  • 2 avocados
  • 2 cups cooked chicken breast or tenders, chopped
  • Grape tomatoes, chopped in half or quarters
  • ¼ cup chopped fresh cilantro (optional)
  • Juice of 1 lime (keeps avocado from browning)
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste

Instructions:

  1. Mash avocado well in a medium bowl and then add all other ingredients and mix well.
  2. Enjoy!! How easy is that?!
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Uncategorized

Apple “Nachos”

Ok, maybe “nachos” is a stretch. But nonetheless, these are a nice pick me up snack during the day or before bed!

Slice some apples, spread some almond butter, and sprinkle with pomegranate seeds! You could also add some coconut flakes, dark cocoa nibs, etc. Get crazy!

 

Categories
Apps/Snacks/Treats Breakfast

Grain Free “Cereal”

This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!

Ingredients:

  • Chopped cashews
  • Unsweetened coconut flakes
  • Golden raisins
  • Pomegranate seeds
  • Almond milk (or nut milk of choice)

Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.

 

Categories
Entrees

Avocado Egg Salad

So, the picture does NOT do it justice (sorry!) This recipe is one of my go-to’s when I need a quick breakfast, lunch, or snack. All you need is a few ingredients and you’re good to go.

Hint: You don’t want to make too much at a time because the avocado will start to change color. Doesn’t mean its bad, it just doesn’t look very desirable. 

Ingredients:

  • 8-10 hard-boiled eggs (depends on how many people you plan to feed).
  • 2 ripe avocados
  • Garlic powder, to taste
  • Salt & Pepper, to taste

Instructions:

  1. Peel and slice your hard-boiled eggs and set aside
  2. Mash avocados with a fork and add garlic powder, salt, & pepper
  3. Carefully fold in eggs and coat with avocado mixture
  4. Enjoy by itself, in a lettuce wrap, or on toast.
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Entrees Uncategorized

Gluten Free Chicken Cutlets

Ingredients:

  • 2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well)
  • 1/2 cup coconut flour
  • 1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for the taste)
  • Italian seasoning
  • Garlic powder
  • Onion powder
  • Salt & pepper
  • 2 whole eggs
  • Oil for pan-frying (I used avocado oil because it is stable at high temperatures)

Instructions:

  1. Pound your chicken to tenderize and thin-out if needed
  2. In a small pan or bowl, scramble 2 eggs
  3. In a separate pan (pie pans or 8×8 pans work well), add your flours and spices
  4. Preheat your skillet with ~1 Tbsp oil and prepare a plate or pan covered in paper towel for finished chicken
  5. Dip your chicken first into the egg mixture, then coat with flour mixture and place in heated skillet. Pan fry on each side for about 3-5 minutes, or until cooked thoroughly. Set aside until all chicken is cooked.
  6. I enjoy mine over a salad dressed with oil and vinegar, but you can also use the cutlets to make a chicken parmesan!

 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Fruity Chia Seed Pudding

Ingredients:

  • 1 can of full-fat coconut cream
  • 1 Tbsp clean protein, of choice
  • 2 cups unsweetened nut milk
  • 1/2 cup chia seeds
  • 1/2 tsp vanilla extract
  • Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!)

Variations:

  • Omit coconut cream and add 1 cup oats
  • Add cinnamon (works well with chopped peaches!) 
  • Baked apples and cinnamon 
  • Add pumpkin puree, pumpkin pie spice, and cinnamon for a fall-inspired flavor (you know who you are) 
  • Add almond butter instead of coconut cream
  • Play around and make your own flavors! 
  • The HealthySelf Reset program, where I adapted the recipe from calls for a pureed fruit mixture on top, instead of adding the fruit directly to the mixture (shown in the picture)img_2879

Instructions

  1. In a medium size bowl add the chia seeds, full-fat coconut cream (or variation of choice), protein, nut milk and vanilla extract. img_2874
  2. Use a whisk to mix the ingredients well.
  3. Once thoroughly mixed, place the bowl in the refrigerator and let sit in the fridge overnight.
  4. Dish the chia seed pudding into about six small jars or containers for a quick and easy breakfast or snack.
  5. Enjoy!
Recipe adapted from HealthySelf Reset

 

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Entrees Sides Uncategorized

Buddha Bowls – 2nd Edition

A while back, I posted a recipe for His & Hers Buddha Bowls and I loved them so much that I made a “2nd Edition”. I love these because you can literally add anything you have to make a beautiful and delicious lunch or dinner.

Ingredients: 

  • Base- Romaine Lettuce
  • Roasted sweet potatoes
  • Roasted broccoli
  • Cherry tomatoes, halved
  • Purple cabbage, shredded
  • Cucumber, diced
  • Roasted pumpkin seeds
  • Topped with Gluten Free Chicken Cutlets (you can omit this and keep it vegetarian, or add other protein of choice)
  • Whatever else is in the fridge!

Homemade Dressing:

  • 1 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • sprinkle of garlic power, sea salt, pepper, and basil

Instructions: 

  1. Mix it all together and your done! How easy is that?!

***Warning: Prepare to get compliments on how great your salad looks!***

Categories
Breakfast Uncategorized

Broccoli Egg Muffins

Recipe from the HealthySelf Reset 2017.

Ingredients:

  • 2 tsp extra virgin coconut oil
  • 1 cup bell pepper, diced
  • 1 onion, diced
  • 3 cups broccoli florets
  • 14 whole eggs or egg whites
  • 1 cup unsweetened nut milk (cashew, coconut, etc.)
  • Dash of sea salt and pepper 2 tsp extra virgin olive oil

Instructions:

  1. Preheat the oven to 350 F°
  2. Add coconut oil to a large non-stick pan over medium heat and sauté the onions and peppers for 2-3 minutes. Add the broccoli and cook for another 2 minutes.
  3. In a medium sized bowl, whisk the eggs and nut milk together. Add the sautéed vegetables with salt and black pepper.
  4. Pour a drop of olive oil onto a paper towel and use it to coat the muffin tins or use muffin liners.
  5. Pour 1/4 cup of the egg/vegetable mixture into each individual muffin tin.
  6. Bake in the oven for 20-25 minutes.
  7. Allow the muffins to cool on a drying rack. Store a few in the refrigerator for the week. The rest can be stored individually in the freezer for the next four weeks.
  • Thaw by adding to the refrigerator the night before.
  • Optional Toppings: avocado slices and hot sauce

SERVES: 36 muffins

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Whole 30 Guest Post & Recipe for Two-Ingredient Whipped Sweet Potatoes

Many of us may have experienced a myriad of questions from family, friends, and coworkers who just don’t understand why anyone would deprive themselves of grains, sugar, alcohol, legumes, etc. for 30 WHOLE DAYS. Critics of the Whole30 state that it’s not healthy to exclude entire food groups, making people at risk for nutrition deficiencies, and a host of other reasons. If you are interested in some of the facts and fallacies behind the Whole30 or Paleo lifestyle, here is a great read from Sustainable Dish that might get you thinking.

My guest post today is from a dear friend who has been on a journey for a healthier and sustainable life. She gives us some insight as to why she chose the Whole30 challenge and one of her favorite recipes.

I decided to commit to a Whole 30 to improve my body image, stop “dieting” and just fuel my body while also hitting the reset button on my health.  I get to eat amazing, delicious whole foods each day.  One of my favorite dishes to make are whipped coconut sweet potatoes.  They are so incredibly delicious, you won’t believe that they are only 2 ingredients. 

Whipped Coconut Sweet Potatoes

Ingredients:

  • 3-4 large sweet potatoes
  • 1 can of organic coconut milk

 Instructions:

  1. Preheat oven to 425°F
  2. Wash and dry 3-4 large sweet potatoes
  3. Puncture each one with a knife
  4. Place all 3 sweet potatoes on a foil lined cookie sheet and roast until very, very soft.  (Usually about 45-60 minutes depending on your oven)
  5. Remove from oven and let sit until cool enough to handle
  6. Once cool, remove and discard the skins
  7. Place the potatoes in a deep mixing bowl
  8. Add ½ can coconut milk and half the fat from the top of the coconut milk (coconut cream)
  9. Mix with a beater until silky smooth
  10. Season with Himalayan sea salt and enjoy!
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Entrees Uncategorized

Slow Cooker Butter Chicken (Hint: There’s No Butter!)

INGREDIENTS

  • 1 lb. boneless, skinless chicken breast
  • 1 medium onion, diced
  • 2 tsp coconut oil
  • 4 cloves garlic, finely minced
  • 1 tsp fresh ginger, finely minced
  • 1 tsp cumin
  • ½ tsp salt
  • ¼-1/2 tsp cayenne pepper
  • 1 (14oz) can coconut milk
  • 1 (6oz) can tomato paste
  • juice of 1 lime

INSTRUCTIONS

  1. In a medium sauté pan, heat coconut oil over medium heat.
  2. Add onion and sauté until translucent. Add garlic, ginger, spices, and salt and cook for another minute.
  3.  Stir in coconut milk and tomato paste and stir until well combined.
  4. Add chicken to the slow cooker. Pour sauce over everything.
  5. Cook on high heat for 3-4 hours or on low heat for 6-8 hours.
  6. Squeeze lime juice on top, and serve with your favorite vegetable or cauliflower rice!
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Recipe adapted from http://www.onelovelylife.com/slow-cooker-butter-chicken/
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Entrees Uncategorized

Simple Rosemary Lemon Chicken with Potatoes

INGREDIENTS

  • 2-3 lbs. chicken breast
  • 1 lb. baby purple or red potatoes
  • ½ onion, cut in strips
  • 2 lemons, 1 sliced and 1 juiced
  • ⅓ cup olive oil
  • 2 garlic cloves, minced
  • 1 tablespoon fresh Rosemary
  • ½ teaspoon crushed red pepper flakes
  • 1½ teaspoon salt
  • ½ teaspoon fresh ground pepper

INSTRUCTIONS

  1. Preheat oven to 400°F.
  2. Spray a 13-in. x 9-in. baking dish and arrange chicken, potatoes, sliced onion and lemon slices evenly in pan.
  3. In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, crushed red pepper flakes, salt and pepper. Pour mixture all over chicken and potatoes. Sprinkle all over generously with additional salt and pepper.
  4. Bake uncovered for about 1 hour, or until chicken and potatoes are fully cooked.

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This picture does not do it justice, but this is the view from my lunch container 😉 

Recipe adapted from http://laughingspatula.com/easy-roasted-lemon-chicken-with-potatoes-and-rosemary/

 

Categories
Breakfast Uncategorized

Breakfast Casserole

Ingredients

  • 1 tsp ghee
  • 1  bell pepper, diced
  • 1/2 onion, diced
  • 1 lb ground turkey
  • 1 tsp sea salt
  • 1 tsp pepper
  • 6 eggs
  • 1/2 cup coconut milk

Directions

  1. Heat oven to 375 degrees.
  2. Melt ghee in a large skillet then add bell pepper and onion. Cook until onion is translucent, about 3-5 minutes.
  3. Add ground turkey, salt, and pepper. Break apart turkey with a wooden spoon and cook until slightly browned.
  4. In a large bowl, beat together eggs and coconut milk.
  5. Add the egg mixture to the ground turkey and veggies and pour into a greased 9-in pie pan or casserole dish of your choice.
  6. Cook for 35-40 minutes or until the eggs are set.
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Entrees Uncategorized

Garlic Shrimp Noodle Bowls

Ingredients

  1. 3 cloves garlic, minced
  2. 3 Tbsp ghee or grass-fed butter
  3. 10-20 jumbo shrimps
  4. 1/2 bell pepper
  5. 1/4 onion, sliced
Seasoning:
  1. 1 tsp paprika
  2. Dash cayenne
  3. 1/2 tsp sea salt
  4. Dash red pepper flakes
  5. 1 tsp garlic powder
  6. 1 tsp onion powder
For the noodles (“zoodles”):
  1. 2 large zucchinis, spiralized
  2. 1 Tbsp ghee, grass-fed butter or olive oil

Instructions:

  1. Spiralize your zucchini using a spiralizer or mandolin and set aside.
  2. Combine seasoning in a bowl and toss with shrimp
  3. Heat butter and garlic in a pan
  4. Add in bell pepper, onion, and shrimp and let cook until opaque
  5. In a separate pan heat remaining tbsp of butter and lightly sauté zucchini noodles for 3 minutes
  6. Place zucchini noodles in a bowl and top with garlic shrimp and veggie mixture
  7. Taste and add salt and seasoning as desired
Recipe adapted from http://lexiscleankitchen.com/2014/09/08/cajun-garlic-shrimp-noodle-bowls/
Categories
Entrees Uncategorized

Spicy Thai Meatballs

Ingredients:

For the meatballs;
  • 1 pound ground turkey
  • 1/4 cup onion
  • 3/4 cup diced carrots
  • 1/2 Tbsp ginger
  • 1 Tbsp fish sauce
  • 1/2 tsp salt
  • 1/2 tsp cumin powder
  • 2 Tbsp coconut cream
For the sauce;
  • 1 can coconut milk
  • 1 Tbsp curry simmer sauce (I found mine at Trader Joe’s)
    • *You can also use curry paste but watch the added sugar.
  • 1 tsp fish sauce

Instructions:

  1. Preheat oven to 400°F.
  2. Prepare a sheet pan with aluminum foil and coat with olive oil. Mix ground meat with all ingredients listed above for the meatballs.
  3. Mix well and form golf ball size meatballs (about 20 meatballs).
  4. Bake first side 20 minutes and flip side 15 minutes or until the meatballs are completely cooked through.
  5. In the meantime, mix ingredients under “sauce”. Slow simmer over medium-low heat. Keep stirring the sauce until everything is combined and reduced to a thicker sauce.
  6. Once the meatballs are cooked through and the sauce is thickened, add the meatballs to the sauce.
  7. Enjoy over zoodles (zucchini noodles) or cauliflower rice!

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Recipe adapted from http://iheartumami.com/creamy-coconut-milk-meatballs/
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Entrees Sides Uncategorized

Creamy Butternut Squash Soup

Ingredients:

  • 2 Tbsp ghee or grass-fed butter
  • 1 medium onion, diced
  • 8 cloves garlic, minced
  • 2 small butternut squashes
  • 2 cans full-fat coconut milk
  • 4 cups chicken or vegetable broth
  • 1 1/2 tsp cinnamon
  • 3 tsp chili powder
  • 3/4 tsp ground nutmeg
  • 2 cinnamon sticks
  • Salt and black pepper to taste

Instructions:

  1. Preheat oven to 400°F.
  2. Carefully slice butternut squash in half and scoop out seeds.img_2625
  3. Rub olive or coconut oil on the flesh of the squash and place cut side down on a baking sheet. Cook for approximately 20 minutes, or until tender.
  4. While squash is cooling, heat a large pot on medium and heat your butter. Add onions and garlic and cook until the onions are translucent.
  5. Scrape out the flesh of the squash into the pot with the onions and garlic.
  6. Add in the canned coconut milk, broth and spices. Cook on medium until the soup comes to a low boil. Then, lower the heat and let the soup is simmer for another 20-25 minutes.
  7. Remove the soup from the heat. Discard the rosemary sprigs and cinnamon sticks. Blend the soup in a high-speed blender until smooth and creamy. Adjust the salt and pepper according to your taste preferences. Serve warm.
Recipe adapted from http://themovementmenu.com/recipes/paleo-butternut-squash-soup/

 

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One Pot Ground Pork Stir Fry

img_2480 Great comfort food for a chilly night! 

INGREDIENTS

  • 1 pound ground pork (or other ground meat)
  • 1 medium onion, sliced into wedges
  • 1 cup cauliflower
  • 3 Tablespoons fresh ginger, grated (or ground ginger)
  • 4 cloves garlic, minced or grated
  • 3 cups leafy greens (I used kale)
  • 3-6 Tablespoons Tamari (wheat-free soy sauce)
  • 1 Tablespoon rice vinegar
  • 1 teaspoon red pepper flakes
  • Salt & pepper, to taste

INSTRUCTIONS

  1. Heat a large pan over med-high heat. Place ground meat in the pan and cook thoroughly. Drain off extra liquid if desired.
  2. Add the onions and garlic and sauté until onions are translucent. Add the cauliflower and cook for about 5 minutes more.
  3. Add the ginger, garlic, rice vinegar, red pepper flakes, Tamari sauce, and the leafy greens, until wilted.
  4. Add salt and pepper, to taste.
  5. Enjoy in lettuce cups, over rice, or by itself!
Notes: You can substitute other vegetables in place or in addition to the cauliflower, such as bell peppers, green beans, broccoli, sweet potatoes, squash, etc.

Categories
Entrees Sides Uncategorized

Harvest Salad

The best things about salads is that you can make them your own. I went through the leftovers, and made this beautiful creation in about 5 minutes flat! img_2339

Ingredients:

  • Spinach (or green of choice)
  • Acorn squash, cubed (could sub sweet potato or butternut squash)
  • Handful of almonds
  • Handful of pomegranate seeds
  • Feta cheese crumbles
  • Sprinkle of ground flax seed

Dressing:

  • 1 Tbsp apple cider vinegar
  • 2 Tbsp olive oil
  • 1 Tbsp local maple syrup

Toss and enjoy! 

Categories
Sides Uncategorized

Sweet Potato, Parsnip, & Cauliflower Mash

INGREDIENTS:

  • 3 lb. sweet potatoes
  • 1 large cauliflower
  • 2 parsnips
  • ⅓ cup olive oil, or oil of choice
  • 2 cloves garlic
  • salt & pepper, to taste
  • ¼ cup unsweetened almond milk, or milk of choice
  • Paprika, for garnishing

INSTRUCTIONS:

  1. In a large pot, combine sweet potatoes, parsnips and several dashes of salt. Add enough cold water to cover vegetables and bring to a boil.
  2. Once boiling, reduce heat, and add cauliflower. Simmer for about 15 minutes or until potatoes, parsnips, and cauliflower are very tender.
  3. Once vegetables are tender, drain vegetables well and return to empty pot.
  4. In batches, in a food processor or with a potato masher, purée vegetables until smooth and transfer to large bowl.
  5. Add salt, pepper, garlic, oil, and milk and stir well.
  6. Top with paprika and enjoy!
Categories
Sides Uncategorized

Sweet Potato & Pepper Skillet

INGREDIENTS: 

  • 1/4 cup olive oil
  • 6 sweet potatoes, cubed
  • 2 large peppers (any color, diced)
  • 1 large sweet onion
  • salt and pepper, to taste

DIRECTIONS:

  1. Heat oil in a large skillet over medium-high heat, and fry sweet potatoes for about 5 minutes.
  2. Add peppers and onions. Season with salt and pepper.
  3. Cook for at least 15 minutes or until tender, turning sweet potatoes frequently.
Categories
Sides Uncategorized

Sautéed Rainbow Chard with Pine Nuts

This recipe is so simple but looks so gorgeous! Simply add a little olive oil in a pan, remove stalks from chard and add the leafy greens to the olive oil over medium-heat. Sprinkle with some salt, pepper, garlic powder, pine nuts, and fresh parmesan cheese & ENJOY!

Categories
Sides Uncategorized

Cauliflower Rice

INGREDIENTS:

  • 1 large cauliflower (makes 2 large servings, or 4 side dish portions)
  • 1 garlic clove, minced
  • 1 Tbsp olive or coconut oil
  • salt & pepper, to taste

DIRECTIONS:

  1. Rinse cauliflower under cool water and dry well.
  2. Use a food processor to pulse the cauliflower until it is a course texture. If you don’t have a food processor, using a cheese grater or knife to cut the cauliflower to small pieces can work as well.
  3. Heat the oil in a skillet over medium heat.
  4. Sauté garlic for several minutes, or until fragrant.
  5. Add in the cauliflower rice and continue to sauté for 4–5 minutes.
  6. Season with salt and pepper, and serve in place of rice with a stir fry, or as a bed of “cauliflower rice” under your favorite protein (fish, chicken, or other meat or meat alternative of choice).

*Note: Don’t expect cauliflower rice to taste like rice, nor am I against rice in any way. Cauliflower rice gives a lower calorie, grain-free option to your favorite dishes. If you don’t like cauliflower, you probably won’t like cauliflower rice 😉  

Categories
Apps/Snacks/Treats Uncategorized

Summer Peach Salsa

summer salsa recipe card.png

Categories
Apps/Snacks/Treats Entrees Uncategorized

Simple Eggplant Pizzas

INGREDIENTS:

  • 1 eggplant
  • 1 Tbsp salt
  • 2 Tbsp olive oil
  • 2 tsp Italian seasoning
  • 1/3 cup parmesan cheese
  • 1/3 cup low-fat mozzarella cheese

SAUCE:

  • 2-3 tsp olive oil
  • 3 garlic cloves
  • 1 can petite diced tomatoes
  • 1/2 tsp Italian seasoning
  • 1/4 tsp dried oregano

DIRECTIONS:

  1. Cut off ends of eggplant and cut into 3/4-inch slices. If desired, place on a double layer of paper towels and sprinkle both sides with salt to draw out the water.
  2. Preheat oven to 375F.
  3. While oven preheats, begin the sauce. Heat 2-3 tsp olive oil and sauté garlic. When the garlic becomes fragrant, add diced tomatoes, Italian seasoning, and dried oregano and simmer until thickened.
  4. Wipe salt from eggplant and lay eggplant on a greased baking sheet. Brush with olive oil and seasonings.
  5. Roast for about 25 minutes.
  6. Top with sauce, cheese, and seasonings and place back into the oven for a few minutes, allowing the cheese to melt.
Categories
Apps/Snacks/Treats Uncategorized

Roasted Sweet Potato Wedges with a Kick!

INGREDIENTS:

  • 3-4 medium-sized sweet potatoes
  • 2-3 tablespoons olive oil
  • garlic salt (or salt + garlic powder), to taste
  • pepper, to taste
  • 1/2-1 tablespoon chili powder depending on how much of a “kick” you want them to have

INSTRUCTIONS:

  1. Preheat oven to 400F.

  2. Cut sweet potatoes in evenly-sized (as much as possible) wedges and place in a Ziploc bag.
  3. Add olive oil, garlic salt, pepper, and chili powder to bag with sweet potato wedges and shake until coated.
  4. Spread out in a single layer on a baking sheet and bake for about 25-30 minutes.
  5. Enjoy!

Categories
Apps/Snacks/Treats Uncategorized

Roasted Romanesco & Root Vegetables

INGREDIENTS: 

  • Cauliflower, Broccoli (or it’s fun cousin, Romanesco!), parsnips, sweet potatoes, beets, rutabaga, you name it!
  • Olive oil
  • Salt & Pepper
  • other herbs and spices of choice

DIRECTIONS:

  1. Preheat oven to 400F.
  2. Toss raw cut veggies in olive oil, salt, pepper, and herbs of choice.
  3. Place single layer of veggies on a foil-lined baking sheet and bake for 30-40 minutes.
  4. Enjoy 🙂
Categories
Apps/Snacks/Treats Uncategorized

Homemade Chocolate Almond Butter

INGREDIENTS

  • 1 1/4 cups whole almonds
  • 2 Tbsp cocoa powder
  • 2 Tbsp coconut oil
  • 1/4 tsp salt
  • 1 Tbsp honey

INSTRUCTIONS

  1. (I used a Vitamix, but any high speed blender should work). Blend all ingredients together until smooth.
  2. Enjoy with sliced apples, bananas, whole wheat toast, etc!
Categories
Entrees Uncategorized

Brown Rice Pasta with Creamy Greek Yogurt Sauce

INGREDIENTS

  • 1 tbsp butter
  • 2garlic cloves
  • 1/4 tsp salt
  • 2 tbsp cornstarch
  • 1/2 cup milk
  • 1 oz or 1/4 cup fresh Parmesan cheese, grated
  • 3/4 cup plain Greek yogurt (2% or whole milk works best)

DIRECTIONS

  1. Heat butter, garlic, nutmeg and salt over medium heat in a small saucepan until butter is melted. Stir consistently so the butter doesn’t burn.

  2. Place cornstarch in a small bowl. Slowly whisk in the milk. Whisk the milk mixture into the saucepan to thicken. Whisk until smooth and thick. Stir in the Parmesan cheese and yogurt.

  3. Enjoy over pasta of choice. I used brown rice pasta and added some shrimp and fresh spinach.
Categories
Entrees Uncategorized

Cabbage Enchiladas

INGREDIENTS: 

  • 1 lb. Ground Beef
  • 1 Small Onion, Chopped
  • 1 Clove Garlic or Garlic Powder
  • 1 tsp. sea salt
  • 1 tsp. black pepper
  • ~1 jar (8-10oz.) Enchilada Sauce (or make your own)
  • 1 Medium Head Cabbage

INSTRUCTIONS:

  1. In a large pot, bring 3-4 cups of water to a boil..
  2. Remove leaves from core of the cabbage and place leaves in boiling water.
  3. Reduce heat and cook until leaves are soft and tender.
  4. While cabbage leaves are softening, place ground beef, onion, sea salt and pepper in a medium-sized skillet and cook until beef is cooked through.
  5. Remove from heat and add crushed garlic clove or garlic powder.
  6. Pour a thin layer of enchilada sauce into the bottom of a glass baking dish.
  7. When cabbage leaves are ready, carefully remove one cabbage leaf at a time, fill with beef mixture, roll tightly and place in baking dish.
  8. Cover cabbage rolls with remaining enchilada sauce and bake at 350 degrees F for 20 minutes.
  9. Enjoy!
Categories
Entrees Uncategorized

Gluten Free Breaded Chicken & Roasted Balsamic Brussels Sprouts

GLUTEN FREE BREADED CHICKEN BREAST

Ingredients:

  • 4 medium-sized chicken breasts
  • Salt and pepper, to taste
  • 2 eggs
  • 1 cup gluten free bread crumbs or Panko (I used Aleia’s Gluten Free Panko)
  • 1 Tbsp paprika

Instructions:

  1. Preheat oven to 375F.
  2. Prepare a foil-lined baking sheet for the chicken breasts.
  3. Place chicken breasts on baking sheet and lightly sprinkle with salt and pepper.
  4. In a small bowl, prepare 2 eggs for dipping the chicken.
  5. In a Ziploc bag, or separate bowl, mix Panko, paprika, and salt and pepper.
  6. One at a time, dip chicken breasts into egg mixture and then into the Panko mixture to coat well and place on baking sheet.
  7. Once all chicken breasts are coated and on the baking sheet, bake for about 15 minutes.
  8. Flip over and bake for an additional 7-10 minutes, or until juices run clear and center is no longer pink.
  9. Enjoy with Balsamic Brussels (recipe below).

BALSAMIC BRUSSELS SPROUTS

Ingredients:

  • ~3 cups fresh or frozen brussels sprouts (I used frozen)
  • 1-2 Tbsp olive oil
  • Salt and pepper, to taste
  • Balsamic glaze

Instructions:

  1. Preheat oven to 375F.
  2. Drizzle brussels sprouts with olive oil and sprinkle with salt and pepper.
  3. Toss to coat.
  4. Place on foil-lined baking sheet in preheated oven for about 20 minutes.
  5. Remove from oven. Once plated, drizzle with balsamic glaze and enjoy!
Categories
Entrees Uncategorized

His & Hers Buddha Bowls

INGREDIENTS:

  • Whatever is in the fridge!
  • but if you want some ideas…
    • mixed greens (base)
    • assortment of colorful veggies such as rainbow carrots, sugar snap peas, radishes
    • spelt berries (or any whole grain such as quinoa, brown rice, bulgar wheat, etc.)
    • source of protein (hard boiled eggs, grilled chicken)
    • walnuts
    • raisins
    • dollop of homemade pesto (see recipe under Grilled Zucchini Lasagna)
    • side of fresh sliced strawberries

Homemade Dressing:

  • 1 Tbsp apple cider vinegar
  • 1 Tbsp olive oil
  • sprinkle of garlic power, sea salt, pepper, and basil
Categories
Entrees Uncategorized

Sweet Corn, Zucchini, & Yellow Squash Sauté

INGREDIENTS:

  • 1 Tbsp olive oil
  • 1 onion, diced
  • 1 clove garlic
  • 2 ears sweet corn (or 1 can)
  • 2 large zucchini, sliced thin
  • handful of fresh basil (ribbon cut) or 1 Tbsp dried basil
  • 1 tsp dried oregano (optional)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • fresh shredded mozzarella or parmesan cheese

DIRECTIONS:

  1. Heat olive oil in a skillet over medium high heat.
  2. Sauté onions and garlic until onions are translucent.
  3. Add corn and zucchini and cook until soft and tender.
  4. Top with basil, oregano, salt, pepper, and fresh shredded cheese and enjoy!
Categories
Entrees Uncategorized

Italian Sausage Stuffed Peppers

INGREDIENTS

  • 1 pound of ground Italian sausage
  • 2 bell peppers
  • 1 small (8 ounce) can of tomato paste
  • 1 small onion
  • 1 garlic clove
  • 2 tsp dried oregano

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. Cut the tops off peppers and scoop out the seeds.
  3. Cook sausage in a medium skillet until cooked through.
  4. Drain sausage and add onions and garlic until fragrant.
  5. Add tomato paste, garlic, and oregano.
  6. Stuff peppers with the sausage mixture and place in baking pan to prevent spillage. Pour remaining mixture in pan around the peppers.
  7. Bake at 400F degrees for about 20 minutes
  8. Enjoy!
Categories
Entrees Uncategorized

Turkey Zucchini Meatballs

INGREDIENTS

  • 1 lb. ground turkey breast
  • 2 cups grated zucchini
  • 1 small onion, diced
  • 4 tsp dried cilantro
  • 1 clove garlic
  • 1 tsp salt
  • ½ tsp pepper
  • olive oil or coconut oil

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. In a large bowl, mix grated zucchini, onion, cilantro, garlic, salt, and pepper together.
  3. In a foil-lined, greased, 9 x 13 baking pan, scoop ~1 inch meat balls onto pan and drizzle with a small amount of olive oil.
  4. Bake for 20-25 minutes until browned on top.
  5. Serve over zucchini noodles, whole grain pasta, or enjoy as turkey zucchini poppers.
Categories
Entrees Uncategorized

Ground Beef & Summer Squash Stuffed Peppers

Servings: About 5 

Ingredients

  • 5 large bell peppers
  • 1 tbsp coconut oil
  • 1/2 large onion, diced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1 lb. ground turkey
  • 1 large zucchini, halved and diced
  • 3 tbsp tomato paste
  • Freshly ground black pepper, to taste
  • Fresh parsley, for serving

Instructions

  1. Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Bring a large pot of water to a boil. Cut the stems and very top of the peppers off, removing the seeds. Place in boiling water for 4-5 minutes. Remove from the water and drain face-down on a paper towel
  2. Heat the coconut oil in a large nonstick pan over medium heat. Add in the onion. Sauté for 3-4 minutes until the onion begins to soften. Stir in the ground turkey, oregano, salt, and pepper and cook until turkey is browned. Add the zucchini to the skillet as the turkey finishes cooking. Cook everything together until the zucchini is soft, and then drain any juices from the pan.
  3. Remove the pan from heat and stir in the tomato paste. Place the peppers upright in the baking dish and spoon the meat mixture into the center of each. Bake for 15 minutes. Serve warm sprinkled with chopped parsley.

Categories
Breakfast Uncategorized

Coconut Waffles with Fresh Berries

INGREDIENTS:

  • 4 eggs
  • ¾ cup almond milk
  • ¼ cup coconut flour
  • 1/2 cup tapioca flour
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon cinnamon
  • 1 teaspoon vanilla extract

INSTRUCTIONS:

  1. Plug in your waffle iron and spray coat with coconut oil or a nonstick cooking spray.

  2. Mix all of the ingredients together and stir until smooth. Allow batter to sit 5 minutes.

  3. Pour about 1/4 cup of batter in the center of the hot waffle iron (batter will be very thin). Repeat until all of the batter is gone.

  4. Serve waffles with fresh or frozen berries, pure maple syrup, or other toppings of choice.
  5. Enjoy!