Categories
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
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
Apps/Snacks/Treats Breakfast Uncategorized

“Peanut Butter Pie” High Protein Chia Seed Pudding

I’ve been on the “chia seed pudding” bandwagon for a little while now because it makes such an easy breakfast option, especially during the busy holiday season. With about 26 grams of protein per serving* and lots of healthy fats this is bound to keep you full and satisfied. This also makes a great snack if you are craving something sweet 🙂

*depending on the type of protein you use

Makes 4 servings

INGREDIENTS

  • 1 1/2 cups full fat coconut milk (Trader Joe’s has a wonderful one without any gums or additives!)
  • 1/2 cup all natural nut or seed butter (I used chunky peanut butter but almond or cashew butter would be a great Paleo option)
  • 4 scoops vanilla protein powder (I used Vantrition Four Plate Protein)* or you can choose to use a collagen powder, plant-based protein powder, etc.
  • 1/2 cup chia seeds
  • dash of cinnamon to sprinkle on top

INSTRUCTIONS

  1. Combine the coconut milk, nut/seed butter and protein powder and make sure its mixed well.
  2. Stir in the chia seeds.
  3. Once all ingredients are combined well, divide equally into four small mason jars or containers and refrigerate for at least 3 hours until the mixture sets.
  4. Enjoy warm or cold and top with a sprinkle of cinnamon if you’d like. I like to reheat mine in the microwave quickly for about 30 seconds to a minute.

 *Vantrition is my protein of choice for the past year because it provides safe and effective, evidenced-based, protein and amino acid supplements targeting specific athletic needs and is produced locally by a friend of mine. Visit their website to try a free sample! 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

KickStart Smoothies

Smoothies are pretty simple- toss in some fruit, greens, liquid, and source of protein and voila! They are such a simple concept that many people actually end up doing themselves more harm than good without even knowing it.

Here are a few tips to making a healthy smoothie:

Try to incorporate both carbohydrates and protein. If not using as a post-workout, adding a healthy fat is a great choice as well. Many people just add a variety of fruits and juice to their smoothies which causes our blood sugar to spike and our energy levels crash soon after. To avoid the sugar roller coasted, make sure you are adding a component from each category.

  1. Start with a liquid.
  • Water
  • Nut milk (coconut or almond are good choices)
  • Coconut water (great in the summer or if you expect to sweat a lot)

      2. Add a protein.

  • Pasteurized Egg Whites (I used this on Whole30)
  • Clean Protein Powder of choice
  • Peanut or Almond Butter (could also count as your fat)

     3. Add Your Veggies:

  • Greens: Spinach or Kale work great, but most greens will work!
  • You can also play around with carrots, beets, etc.

     4. Add a fruit or a combination (this adds sweetness to your smoothie):

  • Berries (preferred due to fiber content)
  • Bananas
  • Pineapple
  • Mango
  • Peaches

     5. Healthy Fats:

*Tip: If you are making a smoothie as part of your post-workout recovery, I wouldn’t recommend adding fat because it will slow the absorption of carbohydrates and protein to your muscles (where you need it!). Any other time such as breakfast or pre-workout snack (at least an hour before), the healthy fats are a great addition. 
  • Ground flax
  • Avocado (makes a great texture!)
  • Almond or peanut butter

      6. Get creative!

  • Try adding anti-inflammatory foods and spices such as a pinch of ginger, turmeric, or cinnamon!