18 May 2021

Curry Chicken Salad

The curry spice, the sweetness of the apple and cranberries and the crunch of the cashews combine to make this chicken salad so delicious and flavorful!!  This dish would be perfect for a light lunch with a side of veggies but is hearty enough to serve as a dinner entree.  Serve over fresh greens for a beautiful salad or in a tortilla/lettuce wrap.

Note:  Some easy swaps for this salad would be: 1) celery for the carrots; 2) raisins for the cranberries; 3) sunflower seeds for the cashews.

 

Ingredients:

  • 2+ cups cooked chicken, cut up (I used some chicken tenderloins that I cooked up.  Of course, rotisserie chicken would be great as well.)
  • ¼ cup red onion, diced
  • ½ cup shredded carrots
  • 1 lime, juiced
  • ½ cup mayo
  • 1 Tbsp of dijon mustard
  • 1 Tbsp curry powder
  • salt to taste
  • ¼ cup dried cranberries
  • 1/3 cup cashews, roughly chopped
  • ½ cup yellow apple, chopped (or other variety)
  • 4 Tbsp chopped fresh cilantro 

 

Directions:

  1. In a mixing bowl, add the chicken, onion, carrots, and apple.  (I like to drizzle a little lime juice directly over the apple pieces to minimize oxidation, but this is optional.)
  2. In a small bowl, whisk together the mayo, mustard, lime juice, curry powder, and a pinch of salt.
  3. Pour the curry mayo dressing over the top of the chicken.
  4. Fold in the cranberries, cashews, and cilantro.
  5. Chill salad in the refrigerator for 1-2 hours before serving.
28 Mar 2021

Lemon Crusted Baked Mahi Mahi

We all know how healthy and nutritious wild-caught fish is so here’s a recipe that’s easy to prepare and requires minimal ingredients.  In fact, you may have most of these ingredients already in your kitchen. 

Note: Cod or Halibut would also be great options. 

 

Ingredients:

  • 1-2 lbs wild-caught mahi mahi filets 
  • 1 lemon, juiced and zested
  • 3 Tbsp ghee or butter (softened or melted)
  • 2 tsp jarred minced garlic
  • 2 tsp capers
  • 3 Tbsp almond flour
  • 1-2 Tbsp dried parsley
  • 1 Tbsp dried basil 
  • 1 tsp smoked paprika
  • salt and pepper, to taste

 

Directions:

  1. Preheat oven to 400 degrees.
  2. Season the filets with salt and pepper.  Place in a sprayed 9×13 glass pan.
  3. In a small mixing bowl, add the ghee. lemon juice, garlic, and capers.  Mix together and set aside.
  4. In another small bowl, add the almond flour, parsley, basil, paprika, and lemon zest.  Using a fork, mix together and remove any lumps from the almond flour.
  5. Drizzle or spread the gheee mixture over the filets.
  6. Top each filet with the an even proportion of the dry seasoning mixture .  Lightly tap down to secure to the filets.
  7. Bake in the oven for 10-12 minutes, depending on filet thickness.
  8. Filets should be opaque and flaky when checked with a fork.
20 Mar 2021

Red Lentil Patties

 

 

I don’t frequently post recipes with legumes, beans, or quinoa, but I had a craving for some lentils and I do enjoy mixing it up and trying new recipes.  This recipe is the result of my second go around.  My first attempt resulted in patties that tended to fall apart or crumble.  I made a few adjustments and I was happy with the way they turned out.

Note:  You may have to add a little additional almond flour if your mixture doesn’t seem sticky or firm enough to form solid patties. This can happen if the lentils are still a bit watery after cooking.

 

Ingredients:

  • 1½ cup of cooked red lentils
  • ½ yellow onion, diced
  • ½ red bell pepper, diced
  • ½ cup mushrooms, diced
  • ½ cup shredded carrots, chopped into smaller pieces
  • 2 heaping tsp of jarred minced garlic (could also use fresh garlic cloves)
  • 1 Tbsp coconut oil (for sautéing)
  • 1 egg + the white of an additional egg 
  • 1/3 cup almond flour
  • 1/3 cup flaxseed meal
  • ¼ cup sunflower seeds
  • 1 Tbsp smoked paprika
  • 1½ tsp cumin
  • ¼ tsp cayenne pepper
  • ¾ tsp salt
  • ¼ tsp ground pepper
  • 1/3 cup fresh parsley, chopped

 

Directions:

  1. Prepare the lentils according to the instructions on the bag.  Set aside and allow to cool.
  2. Heat the coconut oil in a skillet over medium-high heat.  Add the onions and red pepper.  Sauté for about 3 minutes or until they appear soft.
  3. Add the carrots, garlic, mushrooms, and spices.  Sauté for an additional 2 minutes on medium heat.  Remove from heat and allow to cool.
  4. In a mixing bowl, add the lentils, almond flour, flaxseed meal, and sunflower seeds.  
  5. Whisk the egg(s) in a separate small dish.  Then add to the lentil mixture, along with the cooled sautéd vegetables and chopped parsley.
  6. Mix to combine and add any additional almond flour, if needed.
  7. Cover and place in the refrigerator for at least 2 hours.  This will allow the mixture to set and yield the best results. 
  8. Preheat the oven to 400 degrees.
  9. Line a sheet pan with parchment paper and spray with some cooking oil.
  10. Using a 1/3 measuring cup, scoop out lentil mixture, pressing down firmly.  Remove and using your hands, mold mixture together tightly.  Place on baking sheet and press down gently to form a patty shape. I will usually put 6 on the sheet pan at one time.
  11. Bake in the oven for 20 minutes or until browned on the bottom.  Flip the patties and return to the oven for an additional 5-8 minutes.
  12. I serve mine on a bed of greens with some side veggies (and maybe a fried egg on top!).  You may choose to serve on a bun which is totally fine.  As they say, you do you!!

 

 

 

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15 Mar 2021

Chocolate Pecan Chia Pudding

Chia pudding makes for a great breakfast or snack option.  It’s packed with healthy fats, vitamins, antioxidants and plenty of good fiber for our guts!  I love that you can make it ahead of time, put it in the refrigerator and it’s ready to eat when you are.  This recipe is one of my favorites but there are oodles of possibilities.  Create your favorite flavors by swapping out the fruits or the nuts for other options.  It really comes down to the ratio of chia seeds to the amount of liquid and liquid consistency in your recipe.  (i.e.,  full-fat coconut milk will have a thicker and richer consistency than a nut milk and some fruits will have a higher water content than others)

Note:  The chia mixture will appear a little runny but will thicken into a pudding texture after it is refrigerated and the chia seeds absorb the liquid.

Ingredients:

  • 1 – 13 oz can of full-fat coconut milk (or almond or coconut milk from a carton)
  • 1/4- 1/3 cup chia seeds
  • 1/3 heaping cup pecans
  • 3 Tbsp cocoa powder
  • 2 tsp vanilla
  • 1 tsp cinnamon
  • ¼ tsp real salt
  • 1 medium-sized banana
  • 4-5 large frozen (about ½ cup) or fresh strawberries
  • 2 Tbsp cocoa nibs
  • 1-2 Tbsp maple syrup or other sweetener of choice (optional)
  • 1/4 cup water (adjust accordingly)

 

Directions:

  1. Add all the ingredients except the cacao nibs to a blender.  Pulse for several minutes until well combined.  Add a small amount of water if mixture seems too thick.  Keep in mind the pudding will thicken after several hours in the refrigerator.
  2. Add the cacao nibs and pulse briefly.
  3. Divide evenly into 4 ramekins or small bowls.
  4. Cover and refrigerate for several hours or overnight until pudding has a thick consistency.
  5. Enjoy as is or top with your favorite fruit or nuts.
13 Feb 2021

Chicken Coconut Curry Soup

Just imagine a pot of this chicken curry soup simmering on your stovetop and the curry smells filling your kitchen!  Whether you are a curry lover or have never tried a curry dish in your life, give this soup recipe a try.  I promise you will not be disappointed.  When you dish up a bowl, all the colors come to life and the flavors will wow you!    

Ingredients:

  • 3 cups rotisserie chicken, cut up or shredded
  • 1 onion, diced
  • 1 red bell pepper, cut into ½” pieces
  • 3 cloves garlic, minced
  • 2 Tbsp coconut oil
  • 1 can full-fat coconut milk
  • 1 cup cherry tomatoes, chopped (or 1 can of drained diced tomatoes)
  • 1 cup of fresh or frozen peas
  • ½ cup shredded carrots, roughly chopped
  • 1-2 cups chicken broth
  • 1 Tbsp fresh ginger, grated
  • 1 Tbsp curry paste
  • 2 tsp curry powder
  • ½ tsp turmeric
  • 1 tsp cumin
  • 1 tsp salt
  • 1 small can of diced green chilis
  • 1-2 cups fresh or frozen spinach (or kale)
  • ¼ cup fresh cilantro, chopped 
  • 1 Tbsp arrowroot flour

 

Directions:

  1. Heat the coconut oil in a dutch oven or soup pot over medium heat.  Add the onion, red pepper, garlic, ginger, carrots, curry paste, and spices.  Sauté for about 5 minutes.
  2. Add the peas, tomatoes, broth, coconut milk, and chilis.  Bring to a small boil.
  3. Mix a tablespoon of arrowroot flour with about 2 Tbsp of the soup broth and then stir it into the boiling soup.  This will give a little thicker consistency.  (This step is optional.)
  4. Add the chicken and spinach/kale and continue to cook until heated or until the spinach is wilted.
  5. Lastly, add the cilantro and stir the soup to combine.
  6. Dish up and enjoy!  For a little added freshness, squeeze fresh lime juice over the top or sprinkle with some extra cilantro.
25 Jan 2021

Cauliflower and Pork Sausage Skillet

 

Ingredients:

  • ½ lb pork sausage
  • 1 head of cauliflower, cut into bite-sized florets and roasted
  • ½ red onion, diced
  • 3 cloves of garlic, minced or 2 heaping tsp jarred garlic
  • 1 – 14.5 oz can of whole tomatoes, drained and roughly chopped (reserve juice)
  • 1½ cup mushrooms, sliced
  • 1 Tbsp EVOO
  • 1 Tbsp grass-fed butter
  • 2-3 cups fresh spinach
  • ¾ cup shredded mozzarella cheese
  • 1 Tbsp Italian seasoning
  • 1 tsp salt
  • ½ tsp ground pepper
  • ¼ tsp red pepper flakes

 

Directions:

  1. Preheat the oven to 425 degrees. Place cauliflower florets on a parchment lined baking sheet.  Drizzle with a little oil and season with salt and pepper.  Roast for 15 minutes and set aside.
  2. Heat butter and EVOO in a cast iron skillet on medium-high heat.  Add the onions and sauté for about 3 minutes.
  3. Add the garlic, pork sausage, and spices and cook until sausage is browned.
  4. Toss in the mushrooms and continue to stir.  After 2-3 minutes, turn the heat down to medium and add the spinach.  Cook just until it starts to wilt.
  5.  Add the tomatoes and roasted cauliflower.  Cook until heated through.
  6. Lastly, add the cheese and give everything a couple of stirs until cheese begins to melt.  Remove from heat.
25 Jan 2021

Paleo Blueberry Banana Walnut Bars

 

 

These bars are gluten-free, grain-free, low in sugar, healthy, and delicious!!  They are not overly sweet but you certainly get plenty of natural sweetness from the blueberries, banana, and applesauce (not to mention that little kiss of maple syrup).  Because of this, they are perfect for breakfast, brunch, or dessert!   

Cut these beautiful bars and serve warm or at room temp.  Top with a drizzle of maple syrup or honey or enjoy as is!!

Notes:  Paleo flour is used in this recipe.  You can purchase paleo flour in most grocery stores/Amazon, or make your own from my recipe under “soups, salads, and sides”.

 

Ingredients:

  • 1½ cup paleo flour
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • ¼ tsp salt
  • 2 eggs
  • 1 large ripe banana, mashed
  • 1/3 cup unsweetened applesauce
  • 4 Tbsp grass-fed butter, melted
  • 3 Tbsp quality maple syrup 
  • 1 tsp vanilla
  • 1 cup fresh blueberries
  • ¾ cup walnuts, roughly chopped

 

Directions:

  1. Preheat the oven to 350 degrees.
  2. In a mixing bowl, add all of the dry ingredients and whisk together.
  3. In a separate bowl, whisk the eggs and then add the banana, applesauce, melted butter, maple syrup, and vanilla.  Whisk together until well combined.
  4. Add the wet ingredients to the bowl with the dry ingredients and mix until everything is incorporated.  Don’t over-mix.
  5. Fold in the blueberries and walnuts (reserving a desired amount for the top of batter).
  6. Pour batter into a sprayed 8×8 baking pan and top with reserved blueberries and walnuts.
  7. Bake for 20-23 minutes. I usually do a touch test when getting close to the end of the baking time.  Should be springy to the touch in the center of the pan.  Be careful not to over bake or they will get dry.
  8. Allow to cool in pan before cutting. 

 

 

22 Jan 2021

Roasted Eggplant Spread/Dip

A few days ago I happened to be channel surfing and I landed on the Food Network channel.  (Let’s face it, there are limited choices out there.)  Trisha’s Southern Kitchen was on and her guest was Nadia Comaneci (the olympic Romanian gymnast).  Nadia was preparing a traditional Romanian Eggplant salad/spread.   Well, for some reason this dip intrigued me and ironically I had just brought home an eggplant from the grocery store.  The great thing about this recipe is there are minimal and very basic ingredients needed.  

I was pleasantly surprised at how delicious it was so I decided to share it!  When you taste it for the first time, the eggplant is very subtle and difficult to identify.  You will definitely have people guessing!

I did make a few adjustments to the recipe to make it my own…(1) I added garlic, (2) I used half red onion and half yellow onion, and (3) I added jarred sun-dried tomatoes.  Feel free to add these as well or omit if you so choose.  Also, you may have to adjust the quantity of the mayo and EVOO based on the size of your eggplant.

Ingredients:

  • 1 small to medium-sized eggplant
  • ½ cup diced onion
  • 2 tsp jarred minced garlic or 3 garlic cloves, minced
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp healthy mayo (made with avocado oil and cage-free eggs)
  • 1 Tbsp fresh squeezed lemon juice
  • 2 Tbsp jarred sun-dried tomatoes, chopped
  • Salt and pepper, to taste

 

Directions:

  1. Roast the eggplant whole in a 400 degree oven for about 40 minutes, depending on the size of your eggplant.  Turn the eggplant halfway through the roasting process.  When done, it should be very soft to the touch.
  2. Allow the eggplant to cool.  Peel away the skin and place the flesh (seeds included) of the eggplant on a cutting board.  Chop the eggplant until it forms somewhat of a paste or puree.
  3. Place the eggplant in a mixing bowl.  Add the remaining ingredients and mix to combine.
  4. This can be served immediately or cover and refrigerate for at least one hour if you prefer it chilled.
  5. Top with fresh diced tomatoes or herbs, if desired.  Serve along side fresh cut vegetables, healthy crackers or bread slices.
11 Jan 2021

Cauliflower and Broccoli Salad

You might think this salad is more suited for a summer-time potluck but I tend to disagree.  It’s a great way to get fresh vegetables into your diet any time of the year.  It checks all the boxes; crunchy, creamy, sweet or tart (depending on what type of apple you choose), and most importantly, healthy!  

Notes:  Adjust the amount of mayo based on how much cauliflower and broccoli you use and also on your “creamy barometer”.  The dish will get creamier as it sits in the refrigerator.  Also, error on the side of cutting cauliflower and broccoli florets on the smaller size so they’re not so awkward to eat.  Next time I will make mine a little smaller.   

 

Ingredients:

  • 2 cups cauliflower florets (bite-sized)
  • 2 cups broccoli florets (bite-sized)
  • ½ red onion, sliced
  • 6-8 slices cooked bacon, chopped
  • 1 apple, cut into pieces (any variety)
  • 1 lime, juiced
  • ½-¾ approved mayo
  • 2 Tbsp dijon mustard
  • 2 tsp jarred minced garlic or ½-1 tsp garlic powder
  • ½ tsp salt (I use Redmond real salt)
  • 1 Tbsp raw honey (optional)
  • splash of ACV
  • ¼ cup sunflower seeds (optional)
  • ¼ cup dried cranberries (optional for garnish)

 

Directions:

  1. In a large mixing bowl, add cauliflower, broccoli, onion, bacon and apple.  I drizzled fresh lime juice over my apple chunks to keep them from browning.
  2. In a separate bowl, mix together the mayo, mustard, garlic, salt, ACV, lime juice and honey.
  3. Pour the mayo mixture over the top of all the ingredients and stir to combine.  Squeeze some lime juice over entire salad for some added freshness.
  4. Add the sunflowers and give a quick mix.
  5. Best if chilled in the refrigerator for several hours before serving.
  6. Garnish with dried cranberries, if desired.
20 Nov 2020

Creamy Ground Beef and Vegetable Casserole

Turn this casserole dish into your own creation and one that your family will love.  Swap out any of these vegetables for your favorites.  Some great suggestions include green beans, sweet potatoes or peas.

 

Ingredients:

  • 16 oz grass-fed or organic ground beef
  • 1 medium-sized yellow onion, chopped
  • 1-2 Tbsp avocado or olive oil
  • 2 cloves garlic, chopped or 2 heaping tsp jarred garlic
  • 2-3 cups of cauliflower florets
  • 2-3 cups of broccoli florets
  • 1 cup sliced bella mushrooms
  • 2 Tbsp dijon or brown mustard
  • ½ cup organic heavy whipping cream
  • ¼ cup avocado mayo
  • 1 Tbsp arrowroot flour
  • 1-1½ cup shredded cheese (I used ½ mozzarella and ½ cheddar)
  • salt and pepper, to taste

 

Directions:

  1. Preheat the oven to 350 degrees.
  2. In a medium-sized mixing bowl, whisk together the mayo, mustard, heavy cream, flour, salt and pepper.
  3. Heat the oil in a skillet and add the onions.  Sauté for 3-4 minutes until softened.  Add the ground beef and garlic, season with salt and pepper.  Cook until ground beef is browned.  Remove from heat.
  4. Spray an 8×10 casserole dish and add the vegetables.  Spread the ground beef over the top and toss everything together.
  5. Pour the mayo mixture over the entire pan and evenly distribute ingredients around the dish.
  6. Spread the cheese over the top.
  7. Bake for about 30 minutes or until vegetables are tender.