Tag: healthy recipes

Categories
dinner poultry/meat/fish

vegetable chicken chili.

I love making this to have in my fridge for lunches to bring to work. It doesn’t take that much time to make and you can customize it the way you want. For this batch, I added diced zucchini for more nutrition and volume – and because of the spices and tomatoes, you can’t even taste it! But for me, it doesn’t matter because I love zucchini 🙂 and you can use any vegetables you want!

Recipe:

  • 1 lb ground chicken
  • 1 sweet onion, diced
  • 1 clove garlic, minced
  • 1 can diced tomatoes with green chilis
  • 3 Tablespoons tomato paste
  • 1 cup vegetable broth
  • 2 large zucchinis, diced small
  • 1 Tablespoon chili powder
  • Pinch of cayenne pepper (optional for spice)
  • 1 can black beans, drained and rinsed
  • 1 Tablespoon cornstarch + 2 Tablespoons very cold water
  • Olive oil
  • Salt & pepper to taste

Instructions:

  1. In a large pot, heat to medium-high heat and add about 2 Tablespoons of olive oil.
  2. Add your onion and cook until translucent, stirring occasionally.
  3. Add garlic, chili powder, cayenne pepper, salt, pepper and ground chicken.
  4. Cook chicken until browned and cooked through.
  5. Add diced tomatoes, tomato paste vegetable broth and stir until combined.
  6. Add diced zucchini and bring to a simmer.
  7. Cook for about 10 minutes until zucchini is tender.
  8. Add black beans and your cornstarch/water mixture and stir until combined and thick.
  9. Add salt & pepper to taste.
  10. Serve with shredded cheese, avocado, cilantro, sour cream, tortilla chips or ALL of the above!

Categories
breakfast food muffins sweet breakfast

banana cardamom crumble muffins.

I’m obsessed with cardamom… it’s seriously the BEST flavor. Adding a little to my banana crumble muffins gave them a whole new level of flavor. These are made with Kodiak Cakes mix, but you can definitely use all-purpose flour if you don’t have the mix on hand!

Watch a video on how to make them HERE!

Recipe:

  • 3 very ripe bananas, mashed
  • 1 & 1/2 cups Kodiak Cakes mix OR flour
  • 1/2 cup dark brown sugar
  • 1 teaspoon baking powder
  • 1 & 1/2 teaspoons cardamom
  • 1 egg
  • 1/3 cup coconut oil, melted
  • 1 Tablespoon vanilla extract
  • 1/4 teaspoon salt
  • 1/4 cup almond milk
  • crumble:
    • 1/2 cup old fashioned oats
    • 2 Tablespoons Kodiak Cakes mix
    • 2 Tablespoons brown sugar
    • 1/2 teaspoon vanilla
    • 1/2 teaspoon cardamom
    • 1/3 cup coconut oil, melted

Instructions:

  1. Preheat oven to 350 degrees.
  2. In a large bowl, combine mashed banana, brown sugar, vanilla, egg, and melted coconut oil.
  3. Mix together until smooth.
  4. Add Kodiak Cakes mix, baking powder, cardamom, and salt.
  5. Mix together.
  6. Add almond milk and finish mixing until the batter is smooth.
  7. Divide batter into muffin liners – about 1/3 cup of batter in each.
  8. Make your crumble topping:
    1. In a small bowl, combine oats, Kodiak Cakes mix, brown sugar, vanilla, cardamom and coconut oil.
    2. Mix (with your hands if you need to) until crumbles form.
  9. Top muffin batter evenly with the crumble.
  10. Bake for 15-18 minutes until toothpick comes clean.
  11. YUM!!

Yield: 12 muffins

Nutrition: 193 calories, 8g fat, 28g carbohydrates, 3g fiber, 15g sugar, 5g protein

Categories
dinner food vegetarian

eggplant & mushroom black bean burgers.

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Last weekend I had the BEST veggie burger I’ve ever had.  It was made of cremini mushrooms, topped with gruyere, crispy onions and arugula.  I wanted to try and recreate something like it, so here we have an eggplant & mushroom black bean burger.  I love eggplant, and happened to have one in my fridge.  So I picked up some mushrooms, added some black beans and I had myself an amazing lunch!

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Recipe:

  • 1 large eggplant, diced
  • 2 8oz containers sliced baby bella mushrooms
  • 1 can black beans, drained and rinsed
  • 1 clove garlic, minced
  • 1 Tablespoon onion powder
  • 1 Tablespoon dried basil leaves
  • 2 teaspoons paprika
  • salt & pepper
  • olive oil
  • 1/4 cup dry white wine
  • 1 cup whole wheat bread crumbs
  • 1 egg
  • burger buns
  • micro greens OR arugula
  • gouda cheese, or whichever kind you prefer

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Instructions:

  1. In a large skillet on medium-high heat, drizzle about 2 Tablespoons olive oil.
  2. Add eggplant, mushrooms and garlic.
  3. Once garlic cooks down a bit (about 5 minutes), add onion powder, basil leaves, paprika, salt and pepper.
  4. Cook for about 15 minute until eggplant and mushrooms are tender.
  5. Add white wine to deglaze the pan and cook for another 2-3 minutes.
  6. Line a large bowl with a towel or paper towels and add the mushroom and eggplant mixture on top of the towel.
  7. Squeeze as much moisture as you can out of the mixture – this will help the burgers stay together – if you need to, replace paper towels and repeat.
  8. Once you squeeze out as much moisture as you can, place the mixture into a food processor.
  9. Pulse until the mixture still has small chunks, not too smooth.
  10. Transfer to a bowl and add bread crumbs and egg – mix until combined.
  11. Add black beans and with a potato masher or fork, mash the beans until most of them are blended in with the eggplant and mushroom mixture – doesn’t have to be perfect.
  12. In a large skillet, add about 2 more Tablespoons of olive oil.
  13. Form patties about 1 inch thick and place on the skillet.
  14. Cook for about 5 minutes on each side until golden brown.
  15. Top with cheese and cover until cheese is melted.
  16. Transfer to a toasted bun and add micro greens.
  17. Enjoy!

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Categories
dinner food vegetarian

coconut curry vegetable “rice” bowl.

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This bowl is packed with vegetables and also packed with flavor!  I don’t eat curry much, but every time I do I am reminded of how much I love it.  It’s almost sweet, and savory at the same time.  So I made a cauliflower rice bowl and topped it with delicious coconut curry vegetables.  This dish is dairy free and gluten free – just make sure you use gluten free soy sauce!  I used curry powder in this recipe, but I do recommend curry paste – it has more flavor and it will give you a deeper and more vibrant color.  I ALMOST bought red curry paste.. so sad I didn’t.  Curry powder gives it a curry flavor, but it is different – keep that in mind!

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Recipe: (serves 4)

  • 2 red bell peppers, sliced thin
  • 2 cups snap peas, cut in half
  • 2 cups kale, chopped
  • 1 cup shredded carrots
  • 1 clove garlic, minced
  • 1 cup coconut milk (I used light)
  • 1/3 cup water
  • 2 Tablespoons curry powder – recommended: red curry paste
  • 1 Tablespoon onion powder
  • 1 Tablespoon fresh ginger
  • 1 Tablespoon brown sugar
  • 1 Tablespoon soy sauce OR liquid aminos
  • juice from 2 limes
  • olive oil
  • salt & pepper
  • 2 Tablespoons fresh cilantro, chopped
  • 6 cups frozen cauliflower rice (2 bags – I got them from Whole Foods)

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Instructions:

  • In a large skillet on medium-high heat, add olive oil.
  • Add red peppers, snap peas, shredded carrots, garlic, ginger, onion powder, and curry powder.
  • Cook for about 8-10 minutes until peppers and peas start to get tender.
  • Add water, coconut milk, sugar, lime juice and soy sauce and stir until combined.
  • Let simmer until sauce gets thick – about 10 minutes – stirring frequently.
  • Once sauce is thick, remove from heat and add kale.
  • Stir until kale is just wilted.
  • In another skillet, thaw and cook cauliflower rice until heated through.
  • Add salt & pepper as needed.
  • Serve – add cauliflower rice to a bowl, top with curry vegetables and garnish with more cilantro and lime.
  • Enjoy!

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Categories
dinner food poultry/meat/fish

peach & ginger fish tacos.

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If you don’t already know… I LOVE TACOS!  I love how you can make so many different flavor combos.  My boyfriend asked me if I could have one cuisine for the rest of my life, what would it be?  I said either Japanese (sushi) or Mexican (tacos).  Obviously.

 

Recipe: (serves 4)

  • 4 Cod fish fillets
  • 1 small head red cabbage, sliced thin
  • 2 peaches, sliced
  • fresh basil, chopped
  • 1/4 cup apple cider vinegar
  • 2 Tablespoons honey
  • 1 Tablespoon olive oil
  • paprika
  • ginger
  • salt & pepper
  • tortillas, flour or corn

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Instructions:

  1. In a large bowl, add chopped red cabbage.
  2. Pour over apple cider vinegar, olive oil, honey, salt & pepper.
  3. Mix thoroughly and let sit for about an hour.
  4. Preheat oven to 350 degrees.
  5. Place fish fillets on foil or parchment paper.
  6. Lightly sprinkle paprika, ginger, salt & pepper on top of each one.
  7. Brush olive oil over the top of each fillet to get the spices all over the fish.
  8. Bake for about 20 minutes.
  9. When the fish is done, break apart with a fork for the tacos.
  10. Build your tacos!
  11. Start with a tortilla, add red cabbage, fish, fresh peaches & basil.  YUM!

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Categories
food poultry/meat/fish

pineapple chicken fajita bowl.

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Everything’s more fun to eat when you eat it out of a pineapple!  Cinco de Mayo is right around the corner, so I made a chicken fajita bowl… in a pineapple.  SO FUN!

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Recipe:

  • 1 pack chicken breasts (3 breasts)IMG_9881
  • 1 packet Simply Organic Fajita Seasoning
  • 1 whole pineapple, cut in half
  • 4 peppers, sliced (I used 2 orange, 1 green, 1 yellow)
  • 2 onions, sliced
  • 2 limes
  • 2 avocados, sliced
  • olive oil
  • cilantro

Instructions:

  1. Remove the pineapple from the skin, throw away the core and dice the rest – save the hallowed out skin for your bowl!
  2. Preheat oven to 350 degrees.
  3. Combine sliced peppers & onions onto a large baking sheet. IMG_9883
  4. Sprinkle about half of the fajita seasoning over the peppers and onions and drizzle about 2 Tablespoons olive oil on top.
  5. Mix until all peppers and onions
    are coated.
  6. Place the peppers & onions in the oven and roast for about 15-20 minutes, mixing halfway through.
  7. Heat a large skillet to medium-IMG_9879high heat with about 2 Tablespoons olive oil.
  8. Season one side of each chicken breast and lay seasoned side down into the skillet
  9. Brown the first side (about 3 minutes), then before turning over, season the other side of the chicken.
  10. Turn chicken breasts over and brown the second side (about 3 more minutes).IMG_9878
  11. Lower the heat and squeeze the juice of 1 lime into the pan over the chicken and cover for about 5-6 minutes.
  12. Remove chicken from the skillet and let sit 10 minutes before cutting.
  13. Cut the chicken into thin slices.
  14. Now assemble your bowls – peppers and onions, fajita grilled chicken, avocado, diced pineapple, lime, and cilantro!

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Categories
food poultry/meat/fish

smoky poblano & guacamole chicken burgers.

smoky poblano & guacamole chicken burgers

I feel like I saw this a lot but.. WOW.  This recipe though.  You HAVE to try it asap.  I roasted poblano peppers and used them as a topping on this burger.  I also incorporated them into the guacamole – amazing.  I have no words.

Recipe: (makes about 6 burgers)

  • 2 packs ground chicken
  • 2 Tablespoons olive oil
  • 1 Tablespoon paprika
  • 1 teaspoon red pepper flakes
  • 1 Tablespoon all-purpose seasoning
  • salt & pepper
  • micro greens or sprouts
  • hamburger buns or butter lettuce
  • guacamole
    • 2 ripe avocados
    • Juice from 1 lime
    • 1/4 red onion
    • 1/2 clove garlic
    • salt & pepper to taste
    • 1 Tablespoon fresh cilantro, chopped
    • 1 roasted poblano pepper
  • 4 roasted poblano peppers
    • Place peppers on a baking sheet.
    • Set the oven to broil.
    • Place the oven rack as close to the heat as you can.
    • Place peppers in the oven for about 8-10 minutes until the skin on the peppers become charred and cracked.
    • Remove peppers and flip them.
    • Repeat with the other side.
    • Once peppers are charred on both sides, place them in a small pot and cover with the lid.
    • Let peppers steam for about 20 minutes.
    • Carefully remove skin and seeds from the peppers and slice as you wish.IMG_9599

Instructions:

  1. Add ground chicken to a large bowl.
  2. Add all-purpose seasoning, paprika, red pepper flakes, salt, pepper and olive oil.
  3. Mix until incorporated.
  4. Heat a large iron skillet (or regular pan – I just love the char of the iron skillet!) on medium-high heat.
  5. Add some olive oil to the pan.
  6. Form burgers about the size of your bun, about 1 inch thick.
  7. Place 3 burgers in the pan at a time.
  8. Cook until golden brown on one side (about 3 minutes), then flip and let cook on the other side for another 3 minutes.
  9. Add about 2 Tablespoons of water and cover.
  10. Let steam for about 2-3 minutes and remove from pan.
  11. Repeat with your second batch.
  12. Make your guac!  Put everything into a blender and blend until smooth – super easy!
  13. Toast your buns.
  14. Once burgers are done, assemble them!
  15. Add your burger (on a bun or lettuce), 1/2 poblano pepper, guacamole, micro greens! BOOM!
Categories
dinner food vegetarian

BBQ mushroom tacos.

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Okay.. so these tacos.  How do I explain how much I loved these tacos?  I have no idea how I came up with bbq mushrooms, but it sure was a success.  Instead of sautéing these shiitake mushrooms, I baked them.  Sautéing mushrooms can create a lot of moisture and from what I have found, all the seasoning just comes right off of them because of that water!  So, I decided to coat the mushrooms in seasoning and olive oil and bake them in the oven to dry them out slightly.  Then I put them in a taco and topped it with ALL the toppings.  So this recipe is vegan, minus the tortillas I used!  But you can use vegan tortillas! 🙂

Recipe: (serves 2-3)

  • 2 5 oz. packages of sliced shiitake mushrooms
  • 2 Tablespoons sweet mesquite seasoning (I got this from Costco – amazing!)
  • 2 Tablespoons bbq sauce
  • 1 Tablespoons olive oil
  • 1 Tablespoon paprika
  • Sprinkle of cayenne pepper – your choice how much!
  • 1/2 teaspoon red pepper flakes
  • salt & pepper to taste
  • 1 red pepper, diced small
  • 1/2 red onion, diced small
  • 1 cup thinly sliced kale, massaged with olive oil & rice vinegar
  • juice from 1 lime
  • hummus, your choice!  (I used Hope Foods spicy avocado hummus.)
  • tortillas (I used Siete Foods coconut flour tortillas – these are not vegan!)
  • hemp hearts, for topping

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Instructions:

  1. Preheat oven to 350 degrees.
  2. Place mushrooms in a large bowl – make sure they’re washed!
  3. Add mesquite seasoning, bbq sauce, paprika, cayenne pepper, salt and pepper.
  4. Mix together until all the mushrooms are coated.
  5. Transfer to a baking sheet and spread out the mushrooms in one even layer.
  6. Bake for about 15 minutes or until mushrooms are dried out but not TOO dry.  You don’t want them to be too crispy.
  7. Put peppers and onions into a bowl and add lime juice, salt and pepper and mix together.
  8. Time to build your tacos – warm up a tortilla, top with mushrooms, red pepper & red onion mixture, kale, hummus and hemp hearts.
  9. AMAZING!!!  Enjoy!

 

Categories
breakfast food muffins

vanilla espresso banana oatmeal blender muffins.

 

I call these “blender muffins” because you literally just put everything into a blender and mix it until smooth to make the batter! How much easier could it get?

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Recipe: (makes 12 muffins)

  • 2 cups oatmeal
  • 2 bananas
  • 1 teaspoon baking powder
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ cup Wild Friends Vanilla Espresso Almond Butter
  • ½ cup unsweetened almond milk
  • pinch salt

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Instructions:

  1. Preheat oven to 350 degrees.
  2. Put all the ingredients in a blender and blend until smooth.
  3. Line a muffin tin with cupcake liners.
  4. Fill muffin tin until ¾ full and top with a sprinkle of oatmeal.
  5. Bake for 12-15 minutes or until toothpick or knife comes out clean.
  6. Let cool and enjoy!
Categories
dinner food poultry/meat/fish

kale & coconut chicken tacos.

These tacos were so perfect in so many ways!  I cooked the chicken with a light coating of flour and shredded coconut in my cast iron skillet. I added Granny Smith apple to the tacos for a crunch and a hint of sweet & sour, then topped the tacos off with kale coated in an avocado dressing!  The textures in these tacos are ON POINT!

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Recipe: (serves 3-4)

  • 3 chicken breasts, cut in half length-wise (so you end up with 6 thin slices of chicken breast)
  • 1/3 cup unsweetened shredded coconut
  • 1/4 cup whole wheat flour
  • 1 tablespoon all-purpose seasoning
  • salt & pepper
  • 1 bunch kale, big stems removed and chopped thin
  • 1 avocado
  • 1 Granny Smith apple, diced small
  • tortillas – corn or flour! (I used corn)
  • 2 limes
  • 2 Tablespoons fresh cilantro, chopped
  • shaved coconut, garnish

Instructions:

  1. Heat a large cast iron or regular skillet to medium-high heat.
  2. Combine flour, shredded coconut and all-purpose seasoning on a plate.
  3. Season each piece of chicken with salt & pepper on both sides.
  4. Dip each piece of chicken into flour & coconut mixture, pressing down so all the chicken is coated.
  5. Place one Tablespoon of olive oil or coconut oil into your hot skillet.
  6. Start with cooking 3 pieces of chicken at a time.  Place 3 pieces of chicken into the pan, brown both sides (about 2-3 minutes on each side) and squeeze juice from half a lime into the pan and cover for about 30 seconds.
  7. Once chicken is done, remove and let sit on a plate while you cook the second batch.
  8. Once the chicken is finished cooking, let rest.
  9. Meanwhile, make the avocado dressing – Place 1 avocado into the food processor with juice of 1 lime, cilantro, salt and pepper.
  10. Mix until everything is combined and creamy.
  11. Mix avocado dressing and kale together until all the kale is coated.
  12. Slice the chicken into thin pieces, and assemble your tacos.
  13. Tortilla + chicken + apple + kale + shaved coconut!  Enjoy!