Loaded Cauliflower Chicken Bake

This recipe was inspired to give people a healthy dish to enjoy at their Super Bowl parties.  It was so simple to make and was a hit with the family.  It somewhat resembles a loaded baked potato but uses cauliflower instead of potatoes.  It would be great to bring to any potluck or family event.  If you are trying to avoid dairy, you can add nutritional yeast to the top instead of cheese.

Chicken Cauliflower• 1 – 1 ½  lb organic chicken thighs or breasts, cut into large chunks
• 1 head organic cauliflower, cut into florets
• 1 tablespoon high quality paprika
• 1 tablespoon garlic powder
• ¼ cup olive oil
• 2 tablespoons hot pepper sauce (check ingredients)
• ¼ teaspoon sea salt
• 1 package turkey bacon, cooked and chopped
• 1-2 cups organic, grass fed cheddar cheese, grated OR 1 cup nutritional yeast
•1-2 green onions, chopped

Mix the olive oil, paprika, garlic powder and hot pepper sauce together in a large bowl.  Add cauliflower and chicken and mix until everything is covered with the spice mixture.  Put into a large glass baking dish and cook at 425 degrees for about 40 minutes.  Top with grated cheese and bacon and place back in the oven until the cheese is melted.  Sprinkle with green onions and serve.

Chicken Pot Pie Soup

Core Plan

Serves 4-6

Chicken Pot Pie is an American favorite but 1) making it from scratch is a pain in the neck AND it still isn’t healthy and 2) the store bought, pre-made pies are one of the worst processed foods you can eat.  This is a healthy alternative that is simple and tastes great.  To save some time in preparation, cook the chicken and chop the onions, carrots, and celery ahead of time.

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4 Tablespoons organic butter
1 medium yellow onion, diced
3 medium carrots, sliced (just wash and keep the peel- it’s healthy)
3 celery stalks, diced
1-1/4 cups organic red potatoes, unpeeled, diced (optional)
1/4 cup arrowroot powder
4 cups organic, free-range chicken stock
1-1/2 teaspoons poultry seasoning
1 teaspoon white pepper (do not substitute black pepper)
3/4 teaspoon sea salt
1/8 teaspoon ground nutmeg (freshly ground is preferable)
2 cups cooked chicken, chopped or torn
1/2 cup GMO-free, organic corn
1/2 cup frozen peas
2 Tablespoons chopped fresh parsley
1/4 cup coconut milk or heavy cream

Grain-Free Dumplings

1 cup almond flour
¼ tsp thyme
¼ tsp baking powder
1 organic egg
salt/pepper to taste
Start by cooking the chicken on the stove in coconut oil.  You can cut it into chunks before cooking or cut it up afterward.  Set aside.

Cook vegetables and potatoes (if using) with butter in a soup pot over medium heat until softened, about 5-10 minutes.  Whisk in arrowroot powder and cook for another 2-3 minutes.  Stir in broth, poultry seasoning, white pepper, salt and nutmeg. Increase heat to medium-high and simmer until thickened, about 10 more minutes or until veggies and potatoes are softened.

Mix up batter for dumplings and drop by teaspoonfuls (you may want to form them a bit with your fingers) and cook for another 5 minutes or so.

Add cooked chicken, corn and peas and cook until heated through.   Remove from heat.  Carefully stir in parsley and coconut milk or cream.

NOTE:  If storing for later, remove the dumplings and add back in while reheating.  Leaving them in the soup may cause them to fall apart.

Omelet Muffins

This is a terrific, versatile dish.  You can make these omelet muffins to please everyone in the family by changing up the ingredients.  You can make these ahead and keep them in the refrigerator for a quick and healthy breakfast all week.
Makes about 6 muffins
Advanced & Core Plan
omelet muffin6 eggs
½ cup diced vegetables (organic bell pepper, onion, mushrooms, spinach, tomato, etc)
¼ teaspoon sea salt
1/8 teaspoon fresh black pepper
1/8 cup homemade mayonnaise, vegenaise, or coconut milk
1/8 cup water
Optional:
¼ – ½ cup diced meat (turkey bacon, turkey or chicken sausage, cubed chicken or turkey, wild caught smoked salmon)
¼ cup shredded raw cheese
For a southwestern omelet, add in ¼ cup drained salsa (check ingredients)
Preheat the oven to 350 degrees.  Grease 6 muffin tins or silicon muffin cups with butter and/or coconut oil.  (DO NOT USE TEFLON PANS).
Beat the eggs in a bowl and add desired ingredients.  Spoon into muffin cups and bake for about 18-20 minutes or until a knife comes out clean.
NOTE:  You can always make this into a crustless quiche by pouring the mixture in a buttered pie dish and cooking for a bit longer.

Healthified Broccoli “Tempura”

There is something about battered broccoli that is incredibly delicious.  It is a popular item at Asian food restaurants but unfortunately, it is extremely unhealthy.  The batter smothers out the nutritional value of the broccoli because it uses processed flours and is fried in damaged fats.  Although this recipe doesn’t look like the typical tempura, the taste is very similar and the best part is that you can eat it as part of your regular healthy diet.

Broccoli Tempura• 1 head broccoli florets, lightly steamed
• 1 cup almond flour
• ¼ cup nutritional yeast
• sea salt to taste
• extra virgin olive oil

Heat a couple tablespoons of extra virgin olive oil over low-medium heat (never heat olive oil over high heat and do not let it smoke) and add steamed broccoli, almond flour, nutritional yeast, and sea salt.  Heat until broccoli is warm and all ingredients are mixed well.

 

Raw Veggie Pad Thai

This is a great raw recipe that is tasty, filling, and satisfying and most of all, healthy.  It is a great go-to recipe for a quick lunch or to take on the go since no heating is necessary.  Most pad thai recipes contain sugar and damaged oils so this is a great way to control ingredients and use your favorite vegetables, flavors, and level of spice.  This is also a great recipe for supporting your body’s ability to detoxify.  Cabbage, cauliflower, cilantro, nuts/seeds, lemon juice, garlic and ginger are all extremely detoxifying foods, especially in their raw form.

raw pad thai

  • 3 organic, non-gmo zucchini
    • 2 organic carrots (core plan only)
    • 2 green onions, chopped
    • 1 cup shredded purple cabbage
    • ½ organic bell pepper
    • 1 cup cauliflower florets, chopped small
    • 1 cup bean threads
    • ½ cup chopped cashews, almonds, pecans, walnuts, or a mixture of nuts
    • ½ cup chopped fresh cilantro
    • sprinkle of sesame seeds

    Sauce:

    • ¼ cup tahini
    • ¼ cup almond or cashew butter
    • ¼ cup liquid amino or coconut aminos
    • 2 tbsp lime or lemon juice
    • 2 tbsp coconut milk
    • 1 clove garlic, minced
    • 1 tsp fresh ginger root, grated
    • 1/2 teaspoon curry powder
    • dash red pepper flakes, optional

 

 

IMG_3221Cut the zucchini into long strips with a mandolin and stack 2-3 slices at a time and cut into linguini sized “noodles” or use a vegetable spiral slicer Set aside.  Use a the julienne insert on a mandolin or a vegetable slicer to cut the red pepper and carrots.  Slice the cabbage very thin then chop the cauliflower and green onions.  Mix all of the vegetables in a large bowl.

Whisk sauce ingredients in a bowl and mix well.  Pour over the vegetables and toss.  It is best to let marinate for 8-12 hours but it can be eaten right away.

Note:  the sauce will be thick at first but will absorb the water from the vegetables. If needed, add a tablespoon or two of filtered water.

 

Option:  You can also add cooked mung bean noodles to the mix for a heartier dish.  (It will no longer be considered a raw dish but it is still vegetarian and low carb.) You can order them here…

Sweet Curry Kale “Pasta” Salad

Kale Salad

 

 

 

 

 

 

 

 

 

 

 

 

 

This recipe is from my sweet friend, Dr. Janet Early.  She shares a passion for healthy food that tastes great like I do and she spends a lot of time in the kitchen.

This is an Advanced Plan pasta salad.  That’s right, a grainless pasta salad!  Give this one a try immediately.

Get the recipe here…