Dairy-Free

Do you love sweet potatoes as much as I do? These deliciously sweet root vegetables are a favorite side dish when I am craving something “carby” but want to keep it as nutrient-dense as possible. I was inspired by mindbodygreen’s post about Dr. Gundry’s tip on making sweet potatoes even better for you, so I created this recipe. Unless you’re trying out a keto diet, sweet potatoes shouldn’t be demonized for their carbohydrate content. They are a nutrient dense, whole-food option that anyone can and should enjoy! An easy way to minimize carbs if you’re trying to is to stick to a 1/4 or 1/2 cup serving per meal or skip the carbs at lunch and enjoy them at dinner.

Sweet Potato 101

First, start out with a quality sweet potato such as an organic choice from your natural foods store or check out the organic section at Walmart, Target, or Trader Joe’s. They have some top-notch organic options! Although sweet potatoes are not on the “Dirty Dozen” List, which is what I use most when deciding between conventional vs. organic, I will always recommend an organic fruit or vegetable if you’re looking for the highest amount of nutrients in your foods.

If your budget doesn’t allow for organic right now, conventional produce is fine. Any variety will work for this recipe. You could even use a normal potato if sweet isn’t your thing. I added a purple sweet potato for an added powerhouse of nutrients. According to mindbodygreen, this unique potato is a common food among longevity diets of people living in the Blue Zones of the world. Pretty cool right? You can find them at Trader Joes, or your nearest natural foods store. On a side note, mindbodygreen is a great resource for all things health and wellness, check out their website.

What is Ghee?

Ghee is clarified butter. Ghee is made by melting down butter and skimming off the milk solids to make it lactose-free. Ghee is my go-to cooking fat for roasting and baking. It is one of the most stable fats with a smoke point of 450-485 degrees, meaning it doesn’t lose it’s nutrients through oxidization after a certain temperature. Extra virgin olive oil, on the other hand, is not the best choice for high heat cooking. It can actually become a harmful saturated fat when heated to 400 degrees or above because it’s smoke point is between 325-375 degrees. Avocado oil is also a good high-heat cooking choice. It’s chemical compounds also remain strong at high temperatures because it’s smoke point 520 degrees.

A Quick and Easy Recipe

I love love love roasted vegetables because they are simple to prep and easy to cook. I often make a big sheet pan full of a variety of vegetables all once so that I have them cooked and ready for quick meal prep over the next couple of days. This recipe is no exception! It requires very little effort and care. You’ll have a tasty side dish cooking while you fold laundry, finish your workout, or feed the baby.

Preheat the oven to 400 degrees and prepare your sheet pan with parchment paper for easy clean up. Chop the potatoes into 1-inch chunks, coat with ghee or avocado oil, sprinkle with salt and pepper, and bake! I like to melt my ghee on the stovetop for easier coating, but it is not necessary if you’re crunched for time. If you don’t melt it, just toss the sweet potatoes around a bit after cooking for a more evenly distributed buttery taste. Feel free to add spices to your liking! This is a very customizable recipe.

Nutrition Boosting Tip

After the potatoes have finished cooking, completely cool in the refrigerator before enjoying. Better yet, make them a day ahead of time to have enough time to chill. Chilling the potatoes significantly increases the amount of resistant starch. A resistant starch is a starch/fiber that doesn’t absorb into your bloodstream before it hits your colon. It ferments and becomes a prebiotic food that feeds your good gut bacteria. In Kelly Leveque’s book, Body Love Everyday, she says resistant starches are also contribute better blood sugar control and weight management because they don’t turn into glucose that spikes your blood sugar like normal starches do. Thanks Dr. Gundry for the cooling tip! Be sure to follow Kelly and Dr. Gundry for more great health tips!

Serve these tasty little nuggets with your favorite protein or as salad topping. Be sure to post a picture on Instagram and tag @Joyfully Fed or comment so I can enjoy your cooking adventures with you!

Simple Roasted Sweet Potatoes

An easy side dish that is just as delicious as nutritious. Paleo, Whole30, Dairy Free, and Vegan!

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Appetizer, Breakfast, Dinner, Lunch, Side Dish

Cuisine American

Equipment

• sheet pan
• mixing bowl
• small pot
• parchment paper
• wooden spoon

Ingredients

  

• 3 large sweet potatoes any color or variety
• 2 tbsp melted ghee or avocado oil
• 2 cloves minced garlic optional
• 1 tsp each sea salt and pepper add more to taste
• 2 tbsp chopped parsley for garnish

Instructions

 

• Preheat oven to 400.° Prepare a sheet pan with parchment paper.
• While oven is preheating, melt ghee in small pot over low heat. Once melted, set aside.
• Peel and chop sweet potatoes in 1-inch chunks. In a mixing bowl, coat the sweet potatoes with the melted ghee or avocado oil and sprinkle with sea salt, pepper, and garlic if desired. Gently stir to evenly coat.
• Bake for 25 minutes or until potato chunks are fork tender. Sprinkle with parsley and additional salt and pepper if desired. Enjoy! (See notes for a nutritional boost idea.)

Notes

Added nutritional boost:

Cool the sweet potatoes in the refrigerator overnight before eating. This causes the starches in the potatoes to become resistant starches, meaning they pass through your digestive system without being digested fully. Resistant starches then ferment in your colon and become a good source of prebiotics, which feed your good gut bacteria. 

See this post for more information on resistant starches.  https://www.mindbodygreen.com/articles/resistant-starch

 

 

 

 

Keyword avocado oil, black pepper, ghee, minced garlic, parsley, sea salt, sweet potato

Since it’s now Lent and I just got home from a Florida vacation, I have been experimenting in the kitchen with different fish and seafood recipes to help me feel like I am still sitting on the beach in the Florida Keys eating endless shrimp and Mahi-Mahi. This recipe has been my favorite so far!

Who doesn’t love the comfort-food feeling a Caesar salad provides? People either love it or hate it. I definitely love it! That salty, rich, and creamy goodness just gets me. However, I don’t love how many restaurant style and even store bought Caesar dressings are full of inflammatory fats and other ingredients making it not so good for your health. A salad should be a lighter meal but still filling and something you desire to eat. This recipe helps you not sacrifice what you really want to eat! You can enjoy that Caesar salad and still have it be a delicious and nourishing meal.

This Caesar salad recipe is based off of one of my favorite food bloggers, The Real Food Dietitians. They have some crazy delicious recipes for all eaters. They are a couple of talented recipe creators so be sure to check them out! #goals

Homemade Caesar Dressing

I made my own take on the dressing, although Primal Kitchen is a brand everyone should check out. I frequently use their Caesar dressing and it is a delish. If you have it in your fridge or don’t feel like making a homemade dressing, go buy this one! Their line of condiments is unbeatable when it comes to taste and quality ingredients. This dressing recipe is a dairy-free, vegan, and mayo-free vinaigrette style made with healthy fats like olive oil that will benefit your body and your tastebuds. It mixes up in almost no time and is a perfect balance of salty and savory yet light and refreshing.

Start by mincing your garlic and letting it sit for about 10 minutes for maximum health benefits. Then combine all other ingredients in a small jar and give it good shake or whisk to mix.

Why Salmon?

Salmon is a great source of protein and healthy, brain-boosting fats. It’s solid nutrition profile puts in in my top 3 favorite protein choices. It also pairs so nicely with the Caesar dressing making it a double win. Chicken or shrimp would also be a good protein options or keep it vegan and a few more chickpeas. It’s so versatile!

Everything else:

The crispy chickpeas act as the crouton on this salad bringing a more nutrition-packed punch and less of a blood sugar spike that could occur from the refined carbs like a classic crouton. If you have an air-fryer, I wold use that to crisp up these little guys in no time. Otherwise, baking them works find too if you have 30 minutes to spare.

Avocado adds additional healthy fat and fiber. The radish and onion add a nutritious crunch. If you aren’t dairy-free, definitely add a sprinkle of a high-quality parmesan and fresh-cracked pepper to top it off before digging in. It pulls everything together making it feel like a “classic” Caesar.

Did you make this recipe? Let me know what you think of it in the comments!

Salmon Caesar Salad with Caesar Dressing (Dairy Free and Vegan!)

A healthier take on a classic salad. Perfect for lunch or dinner!

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Dinner, Dressings, Lunch, Main Course, Salad

Cuisine Italian, Mediterranean

Servings 2

Equipment

• sheet pan
• oven
• small jar
• whisk

Ingredients

  

Salmon Salad:

• 2 portions wild-caught salmon
• 2 radishes, thinly sliced
• ½ an avocado, diced
• ¼ cup shredded or shaved parmesan
• ¼ cup red or white onion, thinly sliced
• ½ cup crispy chickpeas homemade or store-bought
• 1 large head of romaine, or 6-8 cups mixed greens 2 small artisan heads of romaine work too

Dairy-Free Caesar Dressing

• 1/3 cup extra virgin olive oil
• 1 tbsp dijon mustard
• tsp anchovy paste
• 1-2 tsp lemon juice
• salt and pepper to taste
• 1 garlic cloves, minced

Instructions

 

• Prepare the salad dressing first. Combine all ingredients in a small jar and shake vigorously to combine.
• Preheat oven to 425°. Coat each piece of salmon in a small amount of the Caesar dressing. Sprinkle with salt and pepper.
• When oven is ready, bake salmon for 9-10 minutes or until it has reached at internal temperature of 145.
• While salmon in cooking, chop the romaine and divide evenly among 2 salad bowls.
• Evenly distribute the avocado, onion, radishes, chickpeas, and parmesan over the two salad bowls.
• When the salmon is done, serve immediately over the salad and generously drizzle the homemade dressing over each bowl.
• Add more salt and pepper to taste and enjoy!

Homemade crispy chickpeas:

• Coat 1/4-½ cup cooked chickpeas in avocado or olive oil and sprinkle with salt, pepper, garlic, or whatever spices you prefer.
• Air fry the chickpeas at 400° degrees for 7-8 minutes or until desired crispiness.
• You can also bake at 400° for 20-30 minutes, but the air frying method is much faster!

Notes

Recipe adapted from: https://therealfoodrds.com/salmon-caesar-salad-grain-bowl/ 

Keyword anchovy paste, avocado, black pepper, chickpeas, dijon mustard, garlic, lemon, olive oil, radish, romaine, salmon, sea salt

Here is another delicious recipe to add to your winter repertoire of soups! It is savory, creamy but not too thick. It is well balanced with protein, fiber, and healthy fats. I have been experimenting with new soup recipes especially on this frigid below zero Saturday and this one was a keeper.

Some recipes I find or create are based off of my holistic doctor’s recommendations on what to eat to promote the healing of certain issues I am dealing with. Leeks were one of them this month. I honestly had never cooked with leeks before until he advised me to do so. Having guidance from my doctor on how food can be medicine is so exciting to me. I encourage you to find a functional medicine doctor near you to support you on your own health journey. Privately message me for information on mine. He is incredible.

Another reason this recipe is a win is because it is seasoned with a few of my favorite condiments and spices: Coconut aminos and turmeric! I avoid soy as much as possible and coconut aminos are great replacement for soy sauce. Conventionally grown soybeans are known to be endocrine disruptors so I absolutely recommend any women (and men!) who have hormone imbalances or who are looking to optimize their hormone levels avoid soy-based products.

Turmeric is a powerful anti-inflammatory that is linked to many health benefits. I am currently taking a turmeric supplement, but before the supplement, I was drinking turmeric tea, making curry dishes, and enjoying golden milk lattes quite often.

The base recipe called for just mushrooms and leeks, but I added some white carrots and potatoes mainly for my carb-loving husband so he would eat the soup too. I also used homemade bone broth I had in the freezer and a shredded chicken pack from my favorite instant pot chicken breast recipe.

For the creamy addition, I used a cup of coconut milk from a carton because I wanted it to remain more brothy than creamy, but you can use either form of coconut milk! Canned will provide a more rich texture while the carton will give a more mellow, brothy consistency. You could also add some kale 10 minutes before serving for an added vegetable boost if you’d like. I topped the soup with bacon to give it that potato bacon soup feel and it was a perfect salty, satisfying finish to a soul-warming soup like this one.

I love soups, but I don’t love when soups are all vegetables and broth, or dairy/carb heavy. I either feel like I ate a bowl of roux or am hungry an hour later because there wasn’t much protein. Neither of which I enjoy feeling. This soup will definitely check all the boxes for a well-balanced lunch or dinner option.

Do you have any favorite healthy soup recipes? Let me know in the comments!

Mushroom Leek Chicken Soup

A comforting bowl of goodness for lunch or dinner.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Dinner, Lunch, Soups

Cuisine Paleo

Servings 4

Ingredients

  

• 2 cups leeks, chopped
• 2 cups crimini mushrooms, sliced
• ¼ cup coconut aminos
• 1½ cup coconut milk
• 2 tbsp extra-virgin olive oil
• 3 cups chicken broth or bone broth
• ½ tsp cumin
• 3-4 sprigs of fresh thyme
• ½ tsp turmeric
• ¼ tsp red pepper flakes
• 1 inch piece of ginger, minced or a 1/2 tsp dried
• ¼ tsp each salt and pepper
• 2 cups shredded chicken breast
• 1 potato, diced optional, omit for Paleo
• 4 slices of bacon, cut into 1 inch pieces

Instructions

 

• Heat a large pot over medium heat. Add the olive oil. Saute garlic for about a minute until fragrant.
• Add leeks, mushrooms, and potatoes to the pot. Saute for 3-5 minutes. Pour in coconut aminos and stir to coat.
• Add broth, coconut milk, cumin, turmeric, thyme, salt, and pepper. Stir again. Let soup simmer for about 15 minutes.
• While soup is cooking, pan fry the bacon pieces in a small skillet over low-medium heat until crispy. Pour out bacon fat into a seperate container and save for future recipes!
• Stir chicken into soup and cook for an additional 5 minutes to heat through.
• When ready to serve, pour into bowls and top with bacon pieces. Add salt and pepper taste. Enjoy! Store leftover in the fridge for 3-4 days.

Keyword bone broth, carrots, chicken, coconut aminos, coconut milk, cumin, garlic, leeks, mushrooms, potatoes, red pepper flakes, salt and pepper, thyme, tumeric

Does anyone else out there have a serious love for avocadoes like me? I love it in a smoothie, on a salad, grain bowl, with eggs, on toast, or even just by itself as a fat-packed snack.

My husband and I make mexican at least once a week and no taco is complete without this guacamole recipe. I don’t think there is a more delicious way to top off a taco or burrito bowl than with this vibrant green goddess of a dip. I’ve always loved guacamole, but maybe it’s the memory of my luxurious Cancun beach vacation my husband and I recently had that makes it even better. When I eat it, I can almost feel the sand in my toes, the margarita in my hand, and the sunshine beating down on my skin as a I lay in my beach chair just watching the waves crash in. I say this as I sit here on my couch under a blanket on a cold, dark night of winter in North Dakota. Why do I live here you ask? I ask myself that question everyday…

I don’t know about you, but I find store-bought guacamole repulsive. I feel like I am eating green Elmer’s glue mixed with miniscule amounts of onions and tomatoes and who know what else. There is never enough cilantro in those gross packages either. If there is a high-quality pre-made guac out there, please share! I’d love to be proved wrong on this one! In the meantime, try this recipe and let me know how much you love it.

This recipe is easy to prep, quick to make, and even quicker to disappear. Fresh, healthy ingredients like red onion, diced jalapeno, chopped tomatoes, cilantro, lime, and garlic mashed together with ripe avocado makes it a healthy dip option full of healthy fats and fiber. Be careful though, it’s not light on calories if you are watching those pesky little things. Stick to a few tablespoons to give you an optimal amount of healthy fats. I am the first to say I definitely don’t do this enough. There are worse things to eat too much of right? If you’re looking for an even healthier boost, pair it with raw veggies or make your own chips like I do!

I am big believer in seasoning recipes a little more here and a little less there to fit your flavor preferences, so feel free to add or limit to your liking. Let me know how what you think of this recipe in the comments. Enjoy!

Classic Guacamole

A small-batch guacamole recipe that will leave you licking the bowl!

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Appetizer, Buddha Bowls, Dinner, Dips, Lunch, Main Course, Side Dish, Snack

Cuisine Keto friendly, Mexican, Paleo, Whole30

Servings 3

Ingredients

  

• 2 medium avocados or 3 mini avocados
• ½ small red onion, chopped
• 1 roma tomato, diced
• ⅓ cup fresh cilantro, chopped
• 1-2 tbsp jalapeno, diced
• 1 garlic clove, minced
• 1 lime, juiced
• ½ tsp each salt and pepper more to taste
• dash cayenne and cumin optional

Instructions

 

• In a large bowl, scoop out avocado. Add tomato, onion, jalapeno, tomato and cilantro. Mash and stir until desired consistency.
• Pour lime juice over top of guacamole. Sprinkle in salt and pepper. Stir to combine.
• Add more salt, pepper, lime juice, or the other ingredients to reach desired taste. Serve immediately and enjoy!

Notes

Add a sprinkle of cayenne pepper for a touch of heat!

Keyword avocado, cilantro, guacamole, jalapeno, keto, lime, nachos, paleo, red onion, salt and pepper, sun-dried tomato, tacos, whole30

With the Super Bowl right around the corner, I have been thinking about all the appetizers recipes I love. Do I know who is playing this year? Absolutely not. Do I even understand football? Nope, but dang it those commercials are funny. Living in North Dakota means the Super Bowl is practically another holiday or reason to have friends over, so yes, we are celebrating!

Appetizer-style foods are so fun and versatile. Who doesn’t love bite-sized foods that come in so many different flavors, styles, and cuisines? They pair especially well with beer, which is often a Super Bowl requirement around here. However, they are often full of processed carbs, fried in fat (not the good kind) and leave you feeling not so satisfied a few hours later.

I was thinking of my favorite appetizers that I love to eat when the occasion is right. Hummus and veggies, apples and nut butter, and the classic chips and guac, which inspired this recipe.

How do I get that perfect crispiness of a chip?

I am also in a serious relationship with my new Ninja Foodie. It is like the Caddillac of air fryers and man does it deliver a perfect, crispy texture. It crisps up quicker and more evenly than my old air fryer and it’s the quietest air fryer I’ve ever used. If you don’t have any air fryer, I promise you’ll love it. If you’re in the market for a good one, I’d recommend the Ninja Foodie hands down.

What ingredients work best?

For this recipe, I used organic whole wheat tortillas I had in the freezer that I needed to use up, but any tortilla you prefer should work great. I am going to try Siete brand tortillas next and maybe even a rice flour tortilla to see how well it crisps up.

For the oil, I used avocado oil. Ghee, olive oil, or butter would also work. I highly recommend avocado oil for it’s high smoke point so you preserve the healthy fats. Dust with plenty of sea salt and pop them in the air fryer at 400 for 4-5 minutes and you’re ready to dip them in whatever your heart desires. See my homemade guacamole recipe for a delicious snack!

Do you have any favorite healthy appetizers? Share them with me in the comments!

Air Fryer Tortilla Chips

Air-fried tortillas make for a quick and delicious chip for dipping!

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Prep Time 1 minute min

Cook Time 5 minutes mins

Total Time 6 minutes mins

Course Appetizer, Lunch, Snacks

Cuisine Mexican, Paleo

Servings 4

Equipment

• Air Fryer
• Pizza Cutter
• Knife

Ingredients

  

• 1 tbsp avocado oil
• 3-4 tortillas see notes for ideas
• sea salt

Instructions

 

• Brush each tortilla with avocado oil and sprinkle with sea salt
• Using a knife or pizza cutter, cut the tortillas into triangle shapes or strips.
• Air fry in single layer batches at 400° for 4-5 minutes or until crispy.

Notes

For this recipe, I used an organic whole wheat tortilla I needed to use up. But literally any tortilla or wrap of your choice would work. Flour, corn, rice, whatever you prefer! Paleo options like Siete brand would be delicious too. Joseph’s flatbread would probably also work. 

Keyword avocado oil, sea salt, tortillas

Okay. An easy shredded chicken recipe that is done in under 20 minutes? FROM FROZEN?! Can it get any better than that?!? Chicken is definitely my go-to protein when it come to meal prep because it is so versatile, easy to cook, and freezes wonderfully after its cooked. What’s even better about this recipe? It starts with a frozen chicken breast because we all know we ain’t got time to thaw those breasts after a long day at work.

You can use fresh chicken breast if you have it on hand, just make sure to cook it for 8 minutes rather than 13 minutes. I’d recommend chicken broth for your liquid to provide a better flavor, but water works great too. The best part of this recipe is how versatile it is. Season it will literally whatever you prefer. I did a basic salt, pepper, and Mrs. Dash type seasoning blend on this batch, but feel free to throw in chopped onion, minced garlic, paprika, oregano, italian seasoning, curry powder, fajita seasoning, the options are endless! Add the seasonings after its cooked and shredded too.

How to cook the chicken:

1-2 lbs. chicken breast, 1 cup liquid, seasonings of choice, and cook. So easy. Cook on high pressure for 13-16 minutes, and a five minutes natural release. My chicken breasts were more thick than usual so I cooked them for two minutes longer than the original recipe called for. If you have thinner breasts, 13 minutes should be a perfect amount of time.

How to shred the chicken:

Here’s a trick I saw somewhere on the internet. Rather than shredding with two forks, use a hand mixer with beater attachments and pulse a few times until desired chicken is shredded to your liking. Try this super quick hack to save you even more time. Drizzle a little olive oil before seasoning with additional spices of choice before serving or freezing.

How to freeze the chicken:

I often make a big batch of this recipe, shred it with a hand mixer (pro tip!) and weigh out 1lb. portions in freezer bags to have on hand for future recipes. Soup, fajitas, stir-fry, or as a simple addition to a big bed of greens will be ready in 30 minutes or less with this quick recipe. I’d recommend thawing again in a small pot with a little extra liquid to restore the moisture. Sometimes it can turn out dry after freezing. Store the leftover chicken in the liquids for extra moist leftovers!

What are your favorite shredded chicken recipes? Drop it in the comments below!

Instant Pot Shredded Chicken

Quick, easy, and versatile shredded chicken to simplify your meal prep!

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Prep Time 2 minutes mins

Cook Time 13 minutes mins

Total Time 15 minutes mins

Course Appetizer, Dinner, Lunch, Main Course

Cuisine American, Indian, Italian, Mexican

Servings 20

Equipment

• Pressure Cooker – Ninja Foodie or Instant Pot
• Hand mixer (optional)
• 2 forks
• measuring cups

Ingredients

  

• 4 lbs. fresh or frozen chicken breast
• 1 cup chicken or vegetable broth or water
• 1 tbsp seasoning blend of choice
• ½ tsp sea salt
• ½ tsp black pepper

Instructions

 

• Place chicken breast in the pressure cooker and top with broth/water, spices of choice, salt, and pepper.
• Place lid on pressure cooker and set to sealed position.
• Cook 8 minutes for fresh chicken breasts, or 13-15 minutes for frozen chicken breasts.
• Once done, allow for a 5-minute natural pressure release.
• After 5 minutes, do a quick release and make sure chicken is cooked through. Remove from instant pot and shred with a hand mixer for 15-20 seconds or pull apart with a fork.
• Season with additional salt, pepper, and spices if you prefer.
• If not serving immediately, allow to cool before freezing. Store leftovers in the fridge for 3-4 days.

Notes

Original recipe and other great recipes from:

https://www.wholesomeyum.com/recipes/pressure-cooker-chicken-breast-recipe-shredded-chicken/

Keyword bowls, chicken, fajitas, freezer-meal, frozen chicken, instant pot, meal-prep, salads, soups, stir-fry

Chimichurri is a bit new to me. I had it for the first time a few years ago and loved the flavor it brought to a mushroom side dish I made. I have since slathered all over a piece of grass-fed steak and as a vinaigrette on a big salad.

I have been trying to add more herbs to my diet and this is a great way to do so. Loaded with healthy fats and a ton of flavor, this sauce is staple in my house.

I like to mix it by hand rather than mix it in a food processor because I like the parsley to stay chunky, but a food processor works well too. Just be careful not puree it.

It will naturally separate if you don’t use a food processor, but don’t worry! It easily mixes back up with a quick shake or stir. This recipe makes a large batch so freeze it in ice cube trays or a small glass jars for future use if you have leftovers.

Classic Chimichurri Sauce

A beautiful olive oil based marinade, dressing, or dipping sauce.

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Prep Time 10 minutes mins

Course Dressings, Marinades, Sauces

Cuisine American, Argentinian

Servings 10

Ingredients

  

• 1½ cups fresh parsley chopped and packed
• ½ cup fresh cilantro chopped and packed
• 1 tsp dried oregano or 1/4 cup fresh
• ¼ cup red onion chopped
• 3 garlic cloves minced
• 3 tbsp red wine vinegar
• 2 tbsp fresh-squeezed lemon juice
• 1 tsp sea salt
• ¼ tsp red pepper flakes optional
• 3/4 cup extra-virgin olive oil

Instructions

 

• Option 1: Chop the parsley, cilantro, red onion and mince the garlic. Add remaining ingredients and stir vigorously to combine. Give it a shake before using to re-mix herbs and oil.
• Option 2: Place cilantro, parsley, garlic, and onion in a food processor and pulse a few times. Add the liquid ingredients and pulse a few more times to combine.
• Serve with steak, vegetables, or as a salad dressing. Store in the fridge for five days or freeze in ice cube trays until solid and then in a freezer safe container for one month.

Notes

Original recipe from: https://www.cookingclassy.com/chimichurri 

Keyword cilantro, dressing, lemon, olive oil, oregano, parsley, peppers, red pepper flakes, salt and pepper, steak marinade, vinneagrette

As a kid, I probably ate buttered noodles with grated parmesan cheese 6 days a week. I loved mac and cheese. This dish hearty and creamy like alfredo, loaded with garlic flavor, and most importantly: it’s good for you! This dish dish is my new version of comfort food. When squash is in season, my husband and I probably eat a spaghetti squash dish at least once a week. What can I say, it gives me my noodle fix!

First make sure to pre-bake the spaghetti squash. I like to cut in half,, scoop out the insides, rub down with olive oil, and bake inside facing up at 400 degrees for 30-35 minutes, but the instant pot set on high pressure for 7-9 minutes works well too.

Once the spaghetti squash is tender, let it cool for a few minutes before scooping it out. Trust me, your hand will thank you! Saute the garlic, onion, and any other vegetables while the spaghetti squash is cooling. After this step, all that is left is combining and baking! It’s a super quick recipe which is always a plus.

This recipe includes sun-dried tomatoes, spinach, mushrooms and shredded chicken but the you can customize the add-ins it to your liking. Here are a few ideas to try:

shredded chicken and broccili

For a tuscan variation: sun-dried/diced tomatoes, fresh basil, and italian sausage (this one is great!)

For a spaghetti feel: ground beef and marinara

Spaghetti Squash Chicken Bake

A hearty and healthy dinner ready in less than hour! Paleo, dairy-free, and gluten free.

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Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Course Dinner, Lunch, Main Course

Cuisine American, Italian, Mediterranean

Ingredients

  

• 1 medium spaghetti squash cooked
• 3 tbsp extra-virgin olive oil divided
• 7-8 garlic cloves minced
• 1 medium yellow onion diced
• ¾ cup sun-dried tomatoes chopped. I used the dried in bag variety.If using the kind in a jar, drain from liquid before adding.
• 1½ cups spinach roughly chopped
• 1½ mushrooms chopped
• 1 lb shredded or diced chicken breast previously cooked
• 1 can coconut milk full-fat
• ¼ cup arrowroot powder
• 1-2 tsp garlic powder for extra garliciness in the sauce
• 1 tsp each salt and pepper
• 1 cup shredded parmesan optional

Instructions

 

• Preheat oven to 400.° Slice spaghetti squash in half. Scoop out the seeds and discard. Rub inside the squash with olive oil and sprinkle with sea salt. Bake for 30-35 minutes until tender.
• While squash is baking, mince the garlic and let it rest for 10 minutes. Dice the onion and set aside with the garlic. Chop the sun-dried tomatoes, mushrooms, and spinach. Dice chicken if needed. Set all add-ins aside.
• In a small bowl combine the coconut milk, garlic powder, and arrowroot powder. Stir to dissolve and set aside.
• When spaghetti squash is done, set aside to cool for a few minutes. Heat 2 tablespoons olive oil in a pan over medium heat. Saute onion and garlic until tender and fragrant. Add in mushrooms and saute for a minute or two more.
• Scoop out the spaghetti squash into a large bowl. Next, add the onion, garlic, and mushrooms. Add the the chicken, sun-dried tomatoes, and spinach. Sprinkle with salt and pepper. Pour coconut milk mixture over the ingredients and gently stir/fold to combine.
• Transfer mixture to a 9 x 13 or deep oval baking dish and bake for an additional 10-15 minutes until warm and bubbly. If not dairy free, sprinkle parmesan cheese half through baking time.
• Let it sit for a few minutes before serving and enjoy!

Notes

Original recipe adapted from:

https://realsimplegood.com/creamy-garlic-spaghetti-squash-casserole/#wprm-recipe-container-6109

Keyword arrowroot powder, chicken, coconut milk, garlic, garlic powder, olive oil, onions, salt and pepper, spaghetti squash, spinach, sun-dried tomato

Are you a hummus fan? If so, you know what tahini is. It’s a bit of a mysterious ingredient. It’s sometimes on the pricier side so it probably isn’t a common ingredient in your fridge unless you love hummus like I do. I honestly don’t know what else it is used for besides being a hummus staple. Anyways, I was in the mood for some hummus today and was super disappointed when I noticed I didn’t have an tahini in the fridge.

Then I thought, “I bet I could make my own. Can’t be too hard.” I had a quart size jar of sesame seeds in the fridge from a previous baking project and was so excited when I found this super easy recipe.

All tahini is made of is ground sesame seeds. So really all you do here is puree the sesame seeds until you have a smooth paste. Add a little olive oil for texture and you’re ready to go! This recipe calls for toasting the sesame seeds to bring out their nuttiness a little more, but it isn’t a required step.

I toasted the sesame seeds over medium heat constantly stirring until I smelled a nutty aroma. Then, I let them cool bit before throwing the sesame seeds my small ninja food processor. I blended them for about a minute before adding the olive oil and then another 30 seconds until I reached my desired consistency. See how easy it is? I may never go back store-bought now. What else do you like tahini in? Shoot me some ideas to try!

Super Simple Tahini

A quick, DIY version of the hummus staple.

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Prep Time 15 minutes mins

Course Dips, Dressings, Marinades, Sauces

Cuisine Mediterranean

Ingredients

  

• 1 cup sesame seeds
• 2-3 tbsp extra virgin olive oil
• dash sea salt

Instructions

 

• Toast the sesame seeds over medium heat until they produce a nutty aroma. Stir constantly and be careful not to burn them. Set aside to cool slightly.
• When sesame seeds are cool, place in food processor and blend for 30-45 seconds until a thick paste is formed.
• Add olive oil and a dash a salt and blend for an additional 30 seconds until smooth.
• Transfer to a jar and store for up to 5 months in the fridge.

Keyword olive oil, salt and pepper, sesame seeds

Original recipe: https://www.inspiredtaste.net/26901/easy-tahini-recipe/

I am an avid hummus eater. I love it paired with raw vegetables or crackers, on a charcuterie board, or even dolloped on a salmon salad. I went through a period of time where beans really sent my digestive system on ride. Thankfully, I can now enjoy them with no discomfort! I learned I had some gut bacteria issues that causing my trouble with beans. I would get very uncomfortable gas and pain for hours upon hours after eating garbanzo beans. Now that I’ve healed my gut from the bacteria, I can eat beans without a problem. Boy do I wish I would have known about this recipe then!

I found this idea on Pinterest first, but then learned my girl Kelly Leveque had her very own recipe in her book, Body Love Everyday! It was so simple and quick to whip up. Sunflower seeds are loaded with nutrients like magnesium, vitamin E, and protein. They are also a good source of healthy fats. This nutrient powerhouse of recipe was delicious with raw carrots and cauliflower, or Siete Chips, but the options are endless. Pair it with whatever your heart desires.

You can use store bought Tahini or whip up your own with my super simple Tahini recipe. Use a high quality extra virgin olive oil for maximum benefits too. I sprouted my sunflower seeds as per Kelly’s original recipe. See recipe notes for more info on that. Spice it up however you want. Its a very easy recipe to customize.

Sunflower Seed Hummus

A bean-free version of a classic recipe. Loaded with healthy fats to keep you fuller longer especially when paired with veggies!

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Prep Time 20 minutes mins

Course Appetizer, Snack

Cuisine Mediterranean

Servings 4

Ingredients

  

• 1 cup sunflower seeds *see notes
• 2 tbsp tahini
• 1-2 cloves garlic *see notes
• 2 tbsp extra virgin olive oil
• ½ lemon juiced
• salt and pepper to taste
• paprika for garnish, optional

Instructions

 

• Mince garlic in a food processor and let it sit for 10-15 minutes. (See notes)
• When garlic is ready, add sunflower seeds, tahini, and lemon juice, and a dash of salt and pepper to the food processor. Slowly add in olive oil if your food processor has a chute. Otherwise, just add in with all other ingredients. Mix until smooth and pale in color. If you prefer, add a little cold water to give the hummus a lighter texture.
• Add salt and pepper to taste. Garnish with a sprinkle of paprika and enjoy!

Notes

This recipe is originally from Kelly Leveque’s Book, Body Love Everyday, page 289.

*Minced Garlic fact: I have read from multiple wellness gurus such as Kelly Leveque herself and Dr. Mark Hyman that allowing garlic to sit for awhile after being minced releases a phytochemical called allicin that has been shown to have anti-cancer and immune boosting properties. 

*Sunflower seed note: Kelly originally calls for sprouting the sunflower seeds first to maximize their nutrient content. If you choose to do so, soak your sunflower seeds overnight  in a sprouting jar. The next day, drain then rinse the seeds until the water runs clear with no sign of sunflower “juices.” Leave on the counter to sprout. After about 8-12 hours, your seeds should have sprouted. Once they have sprouted, you can use them in the hummus. If no sprouting has occurred, let them sit overnight again and repeat the rinsing step.  This is a recommended step, but not required. 

References:

Body Love Everyday by Kelly Leveque page 286

Dr. Mark Hyman Facebook page: https://www.facebook.com/drmarkhyman/photos/a.163412217022869/3659972074033515/?type=3

Keyword bean-free, dip, garlic, gluten free, hummus, lemon, olive oil, paleo, paprika, salt and pepper, snack, sunflower seeds, tahini, vegan