Chicken Divan

This simple and popular dish has been revamped into a healthy, gluten and dairy free meal.  The subtle curried 'cream' sauce is made primarily of cashews, and is so delicious when combined with chicken and broccoli.

It's a quick and easy family-friendly casserole, that even my toddler ate with no complaints.

INGREDIENTS:

- 1 lb diced organic chicken breasts or thighs

- 1 large head broccoli, cut into bite-sized florets

- 1 cup raw cashews

- 3 cloves garlic, minced

- 1 medium yellow onion, diced

- 1 cup organic chicken broth (this kind or homemade is best)

- 1 teaspoon sea salt

- 1 1/2 teaspoons curry powder

- 1/2 teaspoon ground coriander

- fresh ground black pepper

- butter, ghee or coconut oil, for cooking

For the breadcrumbs

- 3 tablespoons almond flour

- sea salt, pepper & garlic powder to taste

DIRECTIONS:

1.  Heat about 2 teaspoons of butter, ghee or coconut oil in a small skillet over medium heat.  Add onion and garlic and cook, stirring occasionally, until soft and golden.

2.  Remove from heat, and add to blender or food processor.  Add the cashews, salt, curry powder, coriander and some fresh ground pepper.  Begin blending, and then slowly pour in the chicken broth.  Blend until smooth, scraping down the sides as necessary.  Set aside.

3.  In a large skillet, heat about tablespoon butter, ghee or coconut oil over medium heat.  Add the chicken, season with a little salt and pepper, and cook for about 5 minutes or until no longer pink.

4.  Add broccoli florets to skillet, turn heat to low and simmer, covered, until broccoli is barely fork tender.

5.  Pour cashew sauce over chicken and broccoli, and stir to coat.  Cook for a couple of minutes, or until sauce has thickened.  Pour into an 8x8 baking dish, or preferred dish, and sprinkle with salt and pepper.

6.  Using the same skillet you cooked the onion and garlic in, melt another 2 teaspoons of butter, ghee or coconut oil.  Add almond flour to skillet, and season with a little salt, pepper and garlic powder.  Cook, stirring often, until almond meal begins to turn golden.

7.  Sprinkle almond flour 'crumbs' on top, and serve.  (Optional: place under the broiler for about 1 minute).

Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Carrot Zucchini Muffins

I really really like these muffins.  They're perfectly soft, packed with fiber, and lots of other good stuff.  I like to freeze some as well as keep some covered on my counter to snack on for a couple of days.  And... they're even tastier as the days go on!

(But if your husband or toddler doesn't like pieces of vegetables in their muffins, just finely grate them instead, and they'll never know they're in there.  They are not finely grated in the picture below.)

INGREDIENTS:

- 1 cup grated carrots

- 1 cup grated zucchini

- 6 eggs (preferably from pastured hens)

- 1/2 cup melted coconut oil, or melted grass-fed butter (like this kind)

- 1/2 cup raw honey

- 2 tablespoons pure vanilla extract

- 1/2 teaspoon sea salt

- 1/2 teaspoon baking soda

- 2 teaspoons cinnamon

- 1/2 cup coconut flour

DIRECTIONS:

1. Preheat the oven to 350 degrees, and line 12 muffin cups with liners.

2. Shred the carrots and zucchini, then place in a paper towel to wring out any excess liquid. Set aside.

3. In a medium sized bowl, combine the eggs, honey, vanilla and melted coconut oil (making sure it's not too hot when added).  Stir to a smooth consistency.

4. Add in the salt, baking soda and cinnamon, and stir to combine.  Sprinkle the coconut flour over the mixture and then whisk until there are no more clumps.

5. Fold in the shredded carrots and zucchini.

6.  Using 1/4 cup, scoop batter into prepared muffin pan.  Bake for 17-20 minutes, or until toothpick comes out clean.  

Serve warm, with a bit of butter, and enjoy!

Makes approximately 15 muffins

(Adapted recipe from here)

Strawberry Cooler

We're finally getting some sunshiny days around these parts, which is very exciting.  The other day I got extra hot and thirsty, and I wanted a refreshing drink, when this came to me.  This delicious drink is a bit tangy, oh-so refreshing, and a fantastic way to incorporate coconut water into your diet, (especially for those of you that dislike the taste of plain coconut water).  Whip it up in a jiffy, and don't be surprised if you say "mmm" between each sip.

(Read here to find out why coconut water is so beneficial).

INGREDIENTS:

- 3/4 cups frozen organic strawberries

- juice of 1 lime

- 1 cup coconut water

- drizzle of raw honey (to taste)

- 2 to 3 ice cubes

DIRECTIONS:

1. In a high-speed blender, blend all ingredients together until smooth and frothy. (If you'd like a few crunchy ice pieces in your drink, simply blend all of the ingredients except the ice first, and then quickly blend the ice in afterwards).

2. Serve immediately and enjoy!

Approximately 1 to 2 servings

Flour-less Peanut Butter Cookies

These are life-changing.  I mean, seriously.  Chewy, flour-less peanut butter cookies sent straight from heaven.

Go make them now, and be amazed.

INGREDIENTS:

- 1 cup Creamy Arrowhead Mills Peanut Butter (read here about why I only use this brand), or at least choose an organic unsalted peanut butter 

(almond butter should work great in place of the peanut butter too).

- 1/4 to 1/3 cup raw honey (1/4 cup is plenty sweet for me, but I don't like things too sweet).

- 1 egg (preferably from pastured hens)

- 1/2 teaspoon baking soda

- 1/2 teaspoon sea salt

- optional but preferred: 1/2 cup Enjoy Life chocolate chips

DIRECTIONS:

1. Preheat your oven to 350 degrees, and line baking sheet with parchment paper.

2. In a medium bowl, mix together the first five ingredients until thick and gooey.  Then fold in the chocolate chips if using.

3. Using a tablespoon or cookie scoop, drop batter onto baking sheet.

4. Bake for 8-10 minutes, or until cookies are lightly browned.

5. Remove the pan from the oven, and allow the cookies to rest on the baking sheet for 10 minutes (talk about torture).  They will firm-up as they rest, so this step is important.  Then remove from baking sheet, and let cool on a wire cooling rack.

6. Eat them as is, or freeze for extended shelf-life.

Enjoy!

Makes approximately 15-18 cookies

(Adapted recipe from here)

Basic Green Salad

My daughter and I eat a salad nearly every day for lunch, (and it amazes me that a 3-year-old requests this on a daily basis too)!  I've never thought about putting this on here, since it's such a simple, throw-together type meal, but I've had a few requests to do so, and I don't want to let anyone down. ;)

I always try to buy fresh organic produce to make my salads, and my goal is to make it as colorful as possible, using a variety of beautiful and crunchy vegetables.

(Also, healthy fats and/or proteins are essential in this if you want your salad to satisfy and sustain you.)

FOR THE SALAD:

(I aways include an avocado to my salads, and/or raw cheese and/or a soft boiled egg)

- Any favorite salad greens ( I usually use romaine, or a spring mix), roughly chopped

- carrots

- red, yellow, or orange peppers

- cherry tomatoes

- cucumbers

- avocado

- raw cheese

- soft boiled egg (boiled for no longer than 3 minutes)

*I'll let you decide on your measurements, and add or make changes as desired.  :)

FOR THE DRESSING

- extra virgin olive oil, to taste

- balsamic or apple cider vinegar (I prefer balsamic for this though), to taste

- sea salt, to taste

- nutritional yeast flakes, to taste

DIRECTIONS:

1. Assemble salad as desired, and drizzle a good portion of olive oil and vinegar on top.  Season with sea salt and nutritional yeast flakes, and devour!

Coconut Toffee Bars

These grain-free, dairy-free and nut-free bars are a little bit of heaven to me.  If you're not a fan of coconut you may disagree, but for you coconut lovers, here's the perfect treat for you!

(And nothing makes me happier than satisfying a sweet tooth, without causing a sugar rush or stomach discomfort later.) 

These are great!

INGREDIENTS:

- 2 cups unsweetened shredded coconut (I use this kind)

- 1/2 cup coconut sugar

- 1/3 cup extra virgin coconut oil, melted

- 2 eggs, preferably from pastured hens

- 1 teaspoon pure vanilla extract

- 1/2 teaspoon unrefined sea salt

- 3/4 cup good-quality chocolate chips (I use this kind)

DIRECTIONS:

1. Preheat oven to 350 degrees, and line an 8x8 baking dish with parchment paper.

2. In a medium-sized bowl, mix together coconut, coconut sugar, coconut oil, eggs, vanilla and salt.

3.  Press mixture evenly into prepared pan, and bake for approximately 20 minutes, over until set and lightly browned.

4. Turn off oven, remove pan and sprinkle with chocolate chips.  Return to oven for a few minutes so that the chocolate can melt.  Once melted, spread over top with a spatula.

5.  These are delicious warm, but I prefer them much more once they've been chilled in the fridge.

6. Store squares in fridge or freezer, and enjoy!

Makes approximately 12 bars

(Adapted recipe from here)

Hearty Vegetable Soup

I really love this soup.  The flavors are extremely unique with the dill, mint and lemon, which could catch you off guard, but hopefully only in a good way.  :)

It's also packed full of nourishing vegetables, that'll surely zap any cold in an instant.  Hope your palate likes it as much as I do.  Mmmmm.

INGREDIENTS:

- 2 tablespoons extra virgin olive oil

- 4 leeks, white and pale-green parts only, halved lengthwise, cut into 1-inch pieces, and washed well.

- 3 celery stalks, chopped

- 3 medium carrots, peeled and cut into cubes

- 2 garlic cloves, minced

- 3 pinches of red-pepper flakes

- 1 1/2 teaspoons sea salt

- freshly ground black pepper, to taste

- 6 cups chicken broth (homemade, or this kind)

- 1 cup water

- 1 small butternut squash, peeled and cut into cubes

- 2 medium Yukon Gold potatoes, cut into cubes

- 2 cups spinach, roughly chopped

- 1 (15 oz) BPA-free canned garbanzo beans, drained and rinsed

- 5 tablespoons freshly squeezed lemon juice

- 3 tablespoons fresh mint, chopped

- 3 tablespoons fresh dill, chopped

DIRECTIONS:

1. Heat olive oil in a large soup pot over medium-high heat.  Cook leeks, celery, carrots, garlic, red-pepper flakes, salt and pepper.  Stir occasionally until leeks are translucent, about 5 minutes.

2. Add chicken broth and water, and bring to a boil.

3. Add squash and potatoes, and return to a boil.  Reduce heat and simmer, partially covered, until vegetables are tender, about 15 minutes.

4. Stir in spinach and chickpeas, and return to a boil.  Stir in lemon juice, mint and dill.  Season with salt and pepper, and add more broth if needed, then enjoy!

Approximately 6-8 servings

(Adapted recipe from here)

Chocolate Peanut Butter Milkshake

Sometimes I just need something peanut-buttery, chocolaty, and perfectly creamy.  Using quality ingredients, this incredible milkshake will definitely satisfy your craving, without any sluggish side-effects.

It's seriously so good...

INGREDIENTS:

- 2 large frozen bananas

- 3/4 cup almond milk (homemade is best, or I like this kind), or raw milk

- 1 tablespoon Grade-B maple syrup

- 2 tablespoons cacao powder

- 1/4 cup organic peanut butter (nothing added)

- pinch of unrefined sea salt

- 5 or so ice cubes

DIRECTIONS:

1. Place all ingredients into a high-speed blender, and blend until smooth and creamy, adding more almond milk if needed.

2. Serve immediately and enjoy!

Approximately 1-2 servings

(Adapted recipe from here)

Honey-Lime Sweet Potato Tacos

These tacos are so simple and so delicious.  Plus, the aromas that will fill your kitchen truly can't get better than this.  My daughter even rushed into the kitchen and said, "mmm, it smells good mom."

These tacos are most definitely a winner in my book.

(And my husband, who's not a lover of sweet potatoes, even thinks these are amazing)!

INGREDIENTS:

- 4 cups peeled and diced sweet potatoes (about 2 medium potatoes)

- 4 tablespoons extra virgin olive oil, divided

- 1 teaspoon cumin

- 1 teaspoon paprika

- 1/4 teaspoon ground coriander

- 1/8 teaspoon cayenne pepper

- sea salt and freshly ground black pepper, to taste

- 1 small yellow onion, finely diced

- 1 clove garlic, minced

- 1 (15) oz BPA-free canned black beans, rinsed and drained

- 1 cup frozen organic corn, thawed

- 3 tablespoons raw honey

- 3 tablespoons fresh lime juice

- 2 tablespoons chopped fresh cilantro

- organic corn tortillas, or gluten-free tortillas (such as these, these or these)

Optional toppings: purple cabbage, feta cheese, fresh squeezed lime, avocados, salsa, or hot sauce

(I like mine with just purple cabbage, and a good helping of feta cheese and a fresh squeeze of lime).

DIRECTIONS:

1. Preheat oven to 425 degrees.  Line a baking sheet with parchment paper and place diced sweet potatoes on top.  Drizzle with 3 tablespoons olive oil.

2. Put cumin, paprika, coriander and cayenne pepper into a small bowl and stir to combine.  Sprinkle the sweet potatoes with the spices, and toss to evenly coat.  Sprinkle with salt and pepper.

3. Bake in a preheated oven for 15-20 minutes, or until tender (tossing once halfway through baking).  Remove from oven and set aside.

4. Meanwhile, in a large skillet, heat remaining 1 tablespoon olive oil over medium-high heat.  Add onion and saute until golden brown (about 5-6 minutes).  Add garlic during the last 30 seconds of sauteing.

5.  Reduce heat to medium low and add in the black beans, corn, honey and lime juice.  Heat until warmed through.

6. Add in the sweet potatoes and cilantro, and gently stir to combine.  Serve over your favorite gluten-free tortillas with desired toppings, and enjoy!

Approximately 4-5 servings

(Adapted recipe from here)

Macadamia Waffles

I made these waffles awhile back, but there was just no time to stop to take a photo.  I snarfed them up way too fast.  I knew that I had to bring them back for a special Valentine's breakfast, and they were once again a big hit.  The macadamia nuts add a high protein and scrumptious twist to this breakfast classic.  Yum!

INGREDIENTS:

- 6 eggs (preferably from pastured hens)

- 2 cups raw macadamia nuts

- 1 cup coconut milk (I use this kind)

- 6 tablespoons Grade-B maple syrup, or raw honey

- 6 tablespoons extra virgin coconut oil, melted

- 6 tablespoons + 2 teaspoons coconut flour

- 1 1/2 teaspoons baking soda

- 1 teaspoon pure vanilla extract

- 1/2 teaspoon sea salt

DIRECTIONS:

1. Preheat waffle iron to medium setting.

2. Add all the ingredients to a high-speed blender, (placing liquids on bottom for easier blending).

3. Blend for about 1 minute, or until completely smooth.

4.  Spoon the batter into a greased waffle iron, spreading evenly over the mold, and allow to cook.  (They cook up fast).

5. Serve warm with good quality butter and Grade-B maple syrup.

Enjoy!

Serves approximately 3-6 people (depending on how hardy your appetite is)

(Adapted recipe from here)

Blueberry Coconut Milk Smoothie

  

Researchers at the USDA Human Nutrition Center have ranked blueberries #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables.  Additionally, blueberries contain vitamins A and C, zinc, potassium, iron, calcium and magnesium, and are high in fiber and low in calories. 

Bananas provide your body with potassium, vitamins A, C and B6, fiber, flavonoids and antioxidants.  (You just want to eat them in moderation because they contain fructose, which is harmful to your health when consumed in excessive amounts).

Pair these two beautiful fruits with coconut milk, full of healthy fats and lauric acid (which is known for being antiviral, antibacterial and antifungal), and enjoy yourself a creamy, immune-boosting smoothie!

INGREDIENTS:

- 1 cup frozen organic blueberries

- 1 BPA-free can full-fat coconut milk (I use this kind)

- 2 ripe bananas

- 10 ice cubes

- optional: dash of Himalayan Pink Salt

DIRECTIONS:

1. Place all ingredients in a high-speed blender and blend until smooth and creamy.  (If you'd like it a bit thicker, start with half of the can of coconut milk, and add more to desired consistency.)

2.  Serve immediately, and enjoy!

Approximately 2 servings

(Adapted recipe from here)

Carrot Soup

This delicious soup is perfectly sweet, gently spicy from the ginger, and rich from the coconut milk.  This will most definitely warm you up on a chilly day.

(Also, you might be tempted to peel your carrots before adding to the soup, but it's really not necessary.  You'll never know once the soup is pureed, and plus the skins are full of rich enzymes and healthy micro-nutrients).

INGREDIENTS:

- 2 tablespoons extra virgin coconut oil

- 1 small onion, peeled and roughly chopped

- 5 large carrots (about 1 pound), un-peeled and chopped in 1/2 inch rounds

- 1 green apple, roughly chopped

- 1/2 - 1 tablespoon fresh ginger, peeled and finely chopped

- 1/3 cup freshly squeezed orange juice (about half of 1 large orange)

- 1 BPA-free can full-fat coconut milk (I use this kind)

- 2 cups chicken broth (homemade or this kind)

- 1 1/2 teaspoons sea salt (more or less to taste)

DIRECTIONS:

1. Heat coconut oil in a large saucepan over medium heat, and saute onion, carrot and apple until the carrots are just fork tender (about 10 minutes).

2. Add ginger to saucepan and stir.

3. Add orange juice, coconut milk, broth and salt to saucepan, and turn up heat to a gentle boil.

4.  Once it reaches a boil, turn down heat to a simmer and cook until carrots are very tender.

5.  Carefully transfer soup into a high-speed blender, and blend until very smooth.

5.  Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Easy Vegetable Curry

I'm a sucker for curries.  Just love 'em I do.  This one is extra amazing because it's packed full of vegetables and anti-inflammatory spices.  And the best part, it's a throw-it-all-in-one-pot meal that can be ready for your family in 20 minutes!  And if you're lucky like me, your toddler will say, "mmm, this is good," while gobbling it up.

INGREDIENTS:

- 2 tablespoons extra virgin coconut oil

- 4 to 5 cups fresh or frozen vegetables, cut or julienned into bite sized pieces (I use broccoli, carrots, zucchini, mushrooms and snow peas)

- 3 cloves garlic, minced

- 5 teaspoons fish sauce

- 5 kaffir lime leaves

- 3 teaspoons coconut aminos

- 1 ½ teaspoons fresh ginger, grated

- 1 ½ teaspoons cumin

- 1 teaspoon turmeric

- 3/4 teaspoon coriander

- 3 dashes of nutmeg
- 1/2 teaspoon mild curry powder

- 1 to 3 dashes of cayenne (3 makes it fairly spicy, so leave out or add less if you want it extra mild)

- 1 BPA-free can full-fat coconut milk

- optional: rice for serving curry over (I use this kind)
- optional: sea salt for sprinkling over top of servings

DIRECTIONS:

1. Heat the coconut oil in a large skillet over medium-high heat.  Add the vegetables, garlic, fish sauce, kaffir lime leaves, coconut aminos ginger and spices.  Saute for 5 minutes, stirring occasionally.

2. Add the coconut milk and simmer for 10-15 minutes, or until the vegetables are tender.

3. Remove kaffir leaves from curry and discard, then serve as is, or pour over steamed rice.

Enjoy!

Approximately 4 servings

(Adapted recipe from here)