One Pan Balsamic Chicken and Veggies

Serves 4-6

Core & Advanced Plan

This is a great go-to recipe that is wonderful for busy nights or to use up any extra vegetables you have on hand.  It also makes for great leftovers.  As an added bonus, there is only one pan to wash!

2 lbs. organic chicken breasts (I prefer buying bone-in, skin on and then cutting off the bone and keeping the skin on)
1 head broccoli, cut into florets
1 head cauliflower, cut into florets
3 carrots, cut into sticks (so that they cook at the same rate) (Core Plan only)
2 cups mushrooms
1 red onion, chopped into chunks
1/3 cup organic grape or cherry tomatoes
1/2 cup balsamic vinegar (plus more for drizzling)
1/4 cup avocado or melted coconut oil (plus more for drizziling)
4 cloves garlic, minced
3-4 tbsp fresh basil, chopped
1 tsp fresh thyme or 1/2 teaspoon dried thyme
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Preheat oven to 400℉. Line two baking sheets with parchment pepper.  Combine balsamic vinegar, oil, garlic, basil, thyme, salt and pepper. Whisk. Place chicken in a bowl and pour balsamic mixture over the chicken and mix well.  Put into the refrigerator while preparing the vegetables.  (You can do this earlier for even more flavor).

Chop all of the vegetables and place on the sheet pan (leave out the cherry tomatoes for now as they cook faster).  Drizzle with a little more oil and balsamic vinegar and sprinkle with salt/pepper.  Mix well.

Remove the chicken from the marinade and move vegetables around so that you can fit the chicken in.  Place chicken on the pan.

Bake for 10 minutes, remove from oven and add tomatoes, cook for 10-20 more minutes, depending on the thickness of the chicken.

Healthy Pasta-less Potstickers

Advanced & Core Plan
Keto
Paleo

These little guys hit the mark in trying to duplicate a potsticker.  The cabbage leaves were the perfect substitute for the typical wonton wrappers.  You can be creative with the spices and filling ingredients and even the dipping sauce.  Even my picky eaters who do not like cabbage at home loved them!  They are a bit more work than most of my recipes but so worth it.  Make extra and freeze them or have lots of leftovers.


1 lb free range ground chicken (if you can’t find ground free range chicken, simply cut organic chicken breasts into chunks (works best if you freeze the chunks for 20 min or so) then put in small batches into a food processor)
1/2 small onion
1 inch fresh ginger, microplaned
1 small green onion, chopped
small handful cilantro or 1/4 teaspoon dried cilantro
2 tablespoons coconut aminos (or liquid aminos)
1/4 teaspoon Chinese 5 spice powder
1/2 shredded carrot (core plan only)
1 tablespoon sesame oil
dash sea salt (to taste)
dash cayenne pepper (to taste)
Coconut oil

10 or so cabbage leaves (cut the core out then carefully remove the leaves, trying to keep them in tact)

Boil a large pot of water and add 1 teaspoon salt. Boil cabbage leaves until tender, about 6 minutes. Drain. Cut the large leaves in half, cutting away hard spine of the cabbage.

Mix the ground chicken, onion, ginger, green onion, cilantro, coconut aminos, 5 spice powder, carrot, sesame oil, salt and cayenne. Mix well.

Stuff the cabbage leaves with the chicken filling and roll tightly, If possible, tuck in the ends. Steam for 15 minutes or until chicken is done.

Heat 1 tablespoon of coconut oil in a skillet. Add the dumplings in small batches and fry until golden brown. Turn and brown the other side.

Sauce

1 tablespoon organic peanut butter or cashew butter
1 tablespoon siracha sauce or red chili paste (check ingredients)
1 teaspoon sesame oil
1 clove garlic, diced
1/4 cup coconut aminos or liquid aminos
1/2 teaspoon rice wine vinegar
Juice of 1/2 lime

Mix everything together and use for dipping.

Zesty Lemon Quinoa

Core Plan

Serves 4

1 cup quinoa
1/2 cup toasted pine nuts or toasted pecans
1/4 cup extra virgin olive oil
1/4 cup fresh squeezed lemon juice
2 teaspoons freshly grated organic lemon zest
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper, optional
1/2 cup flat leaf parsley, chopped
1 teaspoon sea salt and fresh ground black pepper to taste

 

Rinse quinoa in a fine strainer for a few seconds.  Transfer to a medium saucepan, add 1 teaspoon sea salt and 1 1/4 cups water.  Bring to a boil, cover and reduce to a simmer.  Cook until water is completely absorbed, about 18-20 minutes.  Transfer quinoa to a medium bowl along with the pine nuts, lemon zest, cumin, cayenne, parsley, and drizzle with lemon juice and olive oil. Season with salt and pepper and stir to combine.  Serve warm or at room temperature.

Cauliflower Power

Cauliflower…possibly the world’s most versatile food!

I usually tell people to stay away from white foods but cauliflower is definitely the exception to that rule.  Below are 14 ways you can use cauliflower but there are certainly many more.

In addition to it’s taste and versatility, cauliflower has amazing health benefits!

Nutritious –  cauliflower is loaded with vitamins and minerals.  In fact, many people don’t realize that it is an excellent source of Vitamin C, Vitamin K, protein, B-vitamins, and potassium

Fights Cancer – Cauliflower is a cruciferous vegetable and contains sulforaphane, indoles and isothiocyanates which are known to help kill and slow the growth of cancer cells.

Lowers Inflammation – cauliflower contains indole-3-carbinol (I3C) which is a compound that has been shown to prevent inflammatory responses.

Feeds the Brain – cauliflower contains choline, another B vitamin related to brain health, especially cognitive function and memory

Improves Digestion – cauliflower contains fiber which supports digestive health.  It also contains glucosinolate which has been shown to help keep bad bacteria in check.

Provides Antioxidants – cauliflower is loaded with antioxidants and sulfur-containing nutrients which help with detoxification and defense against free radicals.

14 Ways to Use the Power of Cauliflower

Mashed Cauliflower

Blasted Cauliflower

Cauliflower Rice

Fried Cauliflower Rice – simply make cauliflower rice out of 1 head of cauliflower and set aside.  Heat 1-2 tablespoons of coconut oil in a non-toxic skillet.  If desired, add onions, peas (core plan only) and peas (core plan only) and cook to desired doneness.  Add riced cauliflower.  When heated, add Liquid Aminos or Coconut aminos to taste.  Make a well in the middle and pour in 2-3 scrambled organic eggs and cook until done.  Stir into the rest of the mixture.

Spanish Cauliflower Rice

Risotto Style Cauliflower

Cauliflower Rice Pilaf –  Rice the cauliflower and add to a pot with 1 – 1 1/2 cups organic free range chicken broth, 2 tablespoons butter, 1/4 teaspoon garlic powder, 1/8 teaspoon black pepper, dash of paprika, dash of onion powder.  Optional – roasted almond slivers.  Cook until cauliflower is cooked and liquid is mostly reduced.

Loaded Cauliflower Chicken Bake

Coconut-Lime Cauliflower Rice and Chicken

Pizza Crust/Breadsticks – Rice and cook 1 head cauliflower and while hot, drain and squeeze out moisture.  Add 1/2 cup organic shredded mozzarella cheese, 1/2 cup organic parmesan, and 1 large free range organic egg.  Mix until combined and form into a circle or oval on a parchment lined baking sheet and cook at 400 degrees for 8-11 minutes.  Take out and add toppings then bake for another 5-7 minutes.

Salmon Chowder 

Buffalo Cauliflower – cut cauliflower into florets and combine with 1-2 tablespoons of avocado oil.  Toss with buffalo sauce (check ingredients) to taste and bake at 400 degrees until done.

Cauliflower Steaks – cut cauliflower into slices about 1/4 inch thick.  Drizzle with avocado oil and season to taste.  Grill on an outdoor or indoor grill pan until done.

Soup Thickener – make mashed cauliflower and use to thicken any kind of soup or stew.  This will also add extra nutrition into your meal.

 

 

 

 

 

 

 

 

 

 

 

Blonde Brownie Bars

Core & Advanced Plan

Makes about 24 bars

I have been trying to make a blonde brownie for a few years now.  I concluded that maybe a layered type bar would be best since I could never get them gooey enough.  Because brown sugar and caramel were out, I improvised.  This one got a stamp of approval from the entire household.  Enjoy!

 

 

 

 

 

 

 

 

FOR THE BROWNIE LAYER

  • 2 1/4 c. advanced plan flour (I used paleo flour but you can also use 1 3/4 cup almond flour + 1/2 cup coconut flour)
  • 1/2 tsp. baking soda
  • 1 1/2 tsp. ground cinnamon
  • 12 tablespoons grass fed butter, melted (I use Kerrygold)
  • 1 c. erythritol (like Swerve brand) or xylitol
  • 3 droppers English Toffee Liquid Stevia (Sweetleaf brand)
  • 2 large free range, organic eggs
  • 1 tsp. pure vanilla extract
  • cinnamon and sweetener, for sprinkling

FOR THE WHITE LAYER

  • 2 blocks organic cream cheese, softened
  • 1/2 c. erythritol (like Swerve brand) or xylitol
  • 2 large free range, organic eggs
  • 1/2 tsp. pure vanilla extract

Preheat oven to 350º and line a 9″-x-13″ baking pan with parchment paper.

Prepare brownie layer: In a medium bowl, whisk together advanced plan flour, baking soda, and cinnamon. In a large bowl, beat butter and sweetener with a hand mixer until pale and fluffy, about 3 minutes. Add eggs, vanilla, and toffee stevia and mix until just combined. Gradually add flour mixture and mix on low until just combined.

Prepare white layer: In a large bowl, beat cream cheese and sweetener until fluffy. Add eggs, and vanilla and beat until combined.

Press about two-thirds of the brownie layer dough into an even layer in the bottom of the pan using a spatula.  Then sprinkle with cinnamon and sweetener. Pour white layer batter on top in dollops and smooth with a spatula. Break up remaining brownie dough into small clumps and sprinkle over then sprinkle with more cinnamon and sweetener.

Bake until edges are set and center is soft to the touch, about 35 minutes. Let cool completely before slicing into squares.

‘Tis the Season To Be Healthy

I am so excited to share my very first recipe e-book just in time for Christmas!

Buy Now

It is difficult keeping your health a priority, especially this time of year. However, once you look through this book and try some of these recipes, you will quickly realize that it is easier than you think to keep yourself healthy during the season and it’s fun to try new recipes that you can feel good about eating.  The recipes are all sugar-less, grain-less, and taste great.  My hope is that you will take great care of yourself this holiday season which includes fueling your body with quality nutrients rather than neglecting and polluting it. Although it doesn’t have to be a game of perfect this season, it does help to do things for yourself that will keep you from falling completely off the rails and limping in to the new year feeling guilty and overwhelmed. Remember, you are worth it!

The Book Includes:

Grainless Strawberry Bread

Sugarless Fudge

Cheesecake Stuffed Strawberries

Chocolate Cranberry Biscotti

Coffee Break

Pistachio Smoothie

Holiday Egg Nog

Chai Spiced Smoothie

“Sugar” Cookies

Mason Jar Cobblers

Decadent Chocolate Cake with Festive Chocolate Frosting

Protein Packed Brownies

Chocolate Chip Cookies

Cinnabites

Banana Bread

Strawberry Danish

Grainless Granola

Matcha Pistachio Truffles

Banana Pudding

Cranberry Sauce

Raw Pecan Tarts

Chia Seed Pudding

Pumpkin Spice Muffins

Peppermint Chocolat Chip Meringues

Pumpkin Pie

Cranberry Orange Scones

Bonus:  Christmas Dinner Menu

Bonus:  Holiday Tips for Staying Healthy

Be blessed this Christmas Season!

Kimberly