coconut aminos Tag

Thai food has always been a favorite of mine. I love curries, chicken satay, and naan SO much. Although eating out at my favorite Thai place has been a treat, I rarely do it anymore because of the sneaky oils that are added to most sauces. Not to be the bearer of bad news, but most restaurants use soybean or canola oil in their recipes. I also learned I have a soy allergy so eating out has become quite tricky for me. Because these oils are so inflammatory, I try and avoid them as much as possible.

This well-balanced salad recipe came from a blogger and cook book author I really enjoy following, Cassie Joy Garcia of Fed and Fit. Here’s the original recipe for reference. She has so many great recipes that are simple and great for meal-prep. I made this recipe for my meal prep customers this past week and got rave reviews! It will be a staple on the salad rotation for sure.

Salad Ingredients

To keep it traditional, I used red pepper, carrot, cabbage, green onion, and cilantro over a bed of green lettuce. You can add whatever veggies you love and whatever greens base you prefer. Slice the veggies very thin so the dressing can coat everything nicely.

For protein, I used chicken breast so I could have the chicken satay feel, but fish, shrimp, or even chickpeas would be a great substitute. You could also skip the protein all the together and make it a side dish! I like to make big batches of chicken breast in my instant pot and freeze in 1lb portions for future recipes. So for this recipe, I used leftover chicken, which made it come together so quick.

Peanut Dressing

It is so hard for me to not lick this bowl clean. The sweet and savory balance of peanut butter, lime, coconut aminos, and a little honey just takes me back to the best chicken satay I had a few years ago in Minneapolis. My husband and I were doing Whole30 and although we definitely cheated with this meal, it was so worth it. As I type this, I just got the brilliant idea to use this sauce to make satay at home! If you try it before me, let me know how it goes.

I particularly like this recipe because she uses coconut aminos rather than soy sauce, which is perfect for those avoiding soy in all forms. Soy sauce is often made with genetic modified soybeans and an insane amount of salt. Coconut aminos, for me, is a perfect replacement. If you haven’t had it before, I highly recommend! You can find it at your local natural foods store, Whole Foods, Amazon, or Trader Joes. TJ’s has the best deal on coconut aminos!

How To Make This Salad

This recipe rocks because it comes together very quickly. If you use leftover chicken it comes together in about 15 minutes. Here are the steps:

1. Prepare the veggies: Chop, slice, and dice.
2. Add protein of choice.
3. Mix the dressing ingredients together until smooth and drizzle over top.

Meal Prep and Storage

This recipe should make about 2 salads depending on how big you like your salads. You will probably have a little peanut dressing left over. I tossed my chicken in the sauce before adding to the salad and then drizzled more over top. Package them up in glass containers with the dressing in a separate jar and you’ll have 3 delicious and healthy salads ready to go for those busy days when you don’t have time to make lunch or you’re too tired to even think about it. The peanut dressing will thicken in the fridge. Don’t worry, that’s normal! Leave it on the counter for about 20 minutes before serving if you prefer a less thick dressing.

Let me know what you think in the comments, on Facebook or my Instagram page. Happy Eating!

Thai Chicken Salad

A healthy twist on my favorite chicken satay dish at Thai restaurants. Easy and great for meal-prep!

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Dinner, Lunch, Meal Prep, Salad

Cuisine Thai

Equipment

• cutting board
• Knives
• salad bowls
• Forks
• Measuring cups and spoons
• whisk
• prep bowls

Ingredients

  

Salad Ingredients

• 8oz shredded chicken breast about 1.5 cups or so. Add more if desired.
• 7-8 handfuls greens of choice romaine, green leaf, green cabbage, etc.
• ½ cup red cabbage, thinly sliced
• ½ cup shredded carrots
• ½ red pepper, thinly sliced
• ⅓ cup green onions, chopped or 2 whole green onions, chopped
• ½ cup cilantro, chopped
• 2 tbsp chopped peanuts

Peanut Dressing

• ¼ cup peanut butter natural is best, no added oils or sugars!
• 2 tbsp coconut aminos
• 1 tbsp fresh lime juice
• 2 tbsp water more to thin the dressing if desired
• 1 tsp sesame oil
• 1 tsp honey
• dash of salt and pepper

Instructions

 

• Chop and prepare all the veggies and greens into separate piles or bowls. Once chopped, equally divide the veggies in two salad bowls. Set aside.
• Make the sauce by combining all ingredients in a small mixing bowl and whisking until smooth. Add additional water to to thin out the dressing if desired. Sprinkle in additional coconut aminos, honey, lime, or salt and pepper as desired.
• If you prefer, mix a little of the peanut dressing into the chicken first and then add it to the salad before adding the dressing over top of the salad. If not, add the uncoated chicken to the salad and then drizzle the dressing over the bowls until evenly coated. Sprinkle with peanuts and extra cilantro if desired. Enjoy!

Keyword carrots, chicken, cilantro, coconut aminos, green onions, greens, lime, meal-prep, paleo, Peanut butter, peanuts, red cabbage, red pepper, romaine, salads, salt and pepper, sesame oil

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

Oh fall, the season for all the squash, pumpkins, and apples I could dream of. I absolutely love fall produce and have so much fun in the kitchen during those few beautiful months. I came across this recipe from a food blogger, the Roasted Root, adapted to my preferences/what I had available and realized it was too good not to share.

Pan-fried squash, lean ground turkey, fresh kale, garlic, and savory coconut aminos came together to make a deliciously filling and quick dinner. Even my husband, an anti-squash believer, enjoyed it!

If you don’t have coconut aminos, I would suggest worchestershire sauce in place of if before actual soy sauce. Feel free to add additional vegetables, too! Mushrooms, brussels sprouts, chopped asparagus would all be great choices.

Butternut Squash Skillet

A savory, fall-themed skillet meal that feels heart and filling.

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Course Main Course

Cuisine American

Servings 4

Ingredients

  

• 3-4 cups butternut squash
• 2 tbsp avocado or olive oil
• ½ red onion, chopped
• 1½ tsps fresh ginger
• 1 tbsp minced garlic
• 4 tbsp coconut aminos
• 1 tsp paprika
• ½ tsp sea salt
• black pepper, to taste
• 2 cups chopped kale
• lb. ground turkey

Instructions

 

• Heat the oil in a cast iron skillet over medium heat. Add chopped onion, minced garlic, and squash. Cook until tender, about 3-4 minutes. Remove from the pan and set aside.
• Add more oil if needed and cook the ground turkey to skillet and cook until fully browned. Sprinkle on the paprika.
• Once turkey is cooked, add the squash, onion, and garlic back into the skillet as well as the chopped kale.
• Combine coconut aminos and ginger. Pour over the turkey and squash mix and stir to coat. Let cook for another 2-3 minutes to soften kale. Add salt and pepper to taste. Serve and enjoy!

Notes

Optional additions:

Add 2 TBSP balsamic with the coconut aminos and top with parmesan before serving. I did this and it was delicious!

Keyword balsamic, coconut aminos, garlic, ground turkey, kale, onions, paleo, skillet, squash, whoe30