Category Archives: Meals

Recipe: Almond Flour Chicken Fingers

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My friend Katie is currently on the Whole 30 program, and as we were swapping healthy recipes the other night, she mentioned this one as a family favorite. While I’m not quite convinced I am able want to follow a strict eating regimen (you’ll have to pry carbs and dairy products out of my cold, dead hands!), I’m always game for anything that can get Hubby and I out of our weekly baked/grilled chicken rut. And this one just so happens to be pretty darn awesome.

Almond Flour Chicken Fingers

(recipe adapted from GenYFoodie)

Ingredients: 

  • 2 packages boneless, skinless chicken tenders
  • 2 cups almond meal
  • 1 tbsp paprika
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • 1/2 tsp black pepper
  • 1 tsp sea salt
  • 1/2 tsp garlic powder (we didn’t have, so I omitted)
  • 2 eggs

Directions: 

  1. Preheat oven to 375, and line a baking sheet with parchment paper.
  2. In a small bowl, lightly beat eggs, then set aside. In a shallow dish, mix together almond meal, paprika, cumin, cayenne, pepper, salt and garlic.
  3. Dredge each piece of chicken in egg, then roll in dry mixture to coat it completely. Repeat with each piece, arranging them all on baking sheet.
  4. Bake for 25-30 minutes or until golden.
  5. Serve with your favorite dipping sauce or chopped in a salad!

First prep the eggs in one dish, and measure out all the dry ingredients in another.

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Here’s what the coating looks like when it’s all mixed and ready for dipping.

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The almond flour helps create a wonderfully-thick breading, which will crisp up in the oven. These are all ready to go in for 25-30 minutes.

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And as an added bonus, the fat in the nut coating helps retain moisture for these little strips of goodness.

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One final tip: Make a double batch because they’ll disappear quickly!

Recipe: Thrive Energy Cookbook’s Peanut Curry Rice Bowl

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Loaded with veggies, this classically-flavored curry will knock your socks off. Hubby and I made it the other night, and even though it takes a little time to prepare, it’s totally worth it!

Thrive Energy Cookbook’s Peanut Curry Rice Bowl

Ingredients:

  • 1/4 cup virgin coconut oil
  • 2 cups finely-chopped sweet onion (I used red)
  • 1 cup peeled and diced carrots
  • 1 cup diced celery (forgot to get at the store, so didn’t use — oops!)
  • 2 tbsp pounded and thinly-sliced lemongrass
  • 1 tbsp minced garlic
  • 1 tbsp peeled and finely-chopped ginger
  • 2-3 tbsp yellow curry paste (our store didn’t have, so I used red curry paste)
  • 6-8 fresh or frozen lime leaves (again, not at store — so I substituted some lime zest)
  • 1 large sweet red pepper, diced
  • 1 large sweet green pepper, diced
  • 2 cups baby bok choy, chopped
  • 1 1/2 cups drained canned baby corn
  • 1/2 cup smooth natural peanut butter
  • 1 cup vegetable stock (I used chicken broth)
  • 4 cans coconut milk
  • 8-10 fresh Thai basil leaves, torn
  • 1 cup toasted peanuts, chopped
  • 2 tbsp cane sugar (I used 1/2 tsp agave nectar)
  • 1 cup whole grain brown rice, cooked
  • 1 cup bean sprouts (I omitted)
  • 4 small handfuls of pea shoots, for garnish
  • 4 small lime wedges, for garnish
  • Our addition: Chopped chicken (for extra protein!)

Directions: 

  1. In a large pot over medium heat, melt coconut oil. Add onions, carrots, celery, lemongrass, garlic and ginger; cook, stirring frequently for about 5 minutes.
  2. Add curry paste and cook, stirring, until it melts and mixes with vegetables. Add lime leaves, red and green peppers, baby bok choy and corn. Cook for 3-4 minutes.
  3. Add peanut butter and cook, stirring, until melted and mixed in.
  4. Reduce heat to medium, then stir in stock and coconut milk. Add basil, half of peanuts and cane sugar. Bring to gentle simmer, stirring to blend in coconut milk, about 5 minutes (don’t boil or coconut milk may split).
  5. Serve in large bowls over brown rice with bean sprouts layered on top. Garnish with pea shoots, toasted peanuts and lime wedges.

Here’s a look at the process: First, get chopping! Then add the coconut oil and veggies to your pot.

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Next comes the curry paste and another round of veggies. This is why it’s such a deliciously, nutrient-dense meal.

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After you add the peanut butter is when the magic starts to happen…

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A little coconut milk, and you’ve got yourself a curry!

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Once the rice is done, you’re ready to plate the meal; we added some chicken for extra protein, too.

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Yes, it’s as good as it looks. Especially if you’re already a curry fan, this recipe will not disappoint.

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For other awesome plant-based recipes, check out the Thrive Energy Cookbook here. 

Recipe: Thrive Energy Cookbook’s black bean, sweet corn & mango salsa

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While I’m no vegetarian, I do make an effort to incorporate plant-based, nutrient-dense, whole-food recipes into my meal planning.

Why? Well, as much as I love a good steak, I can feel my body processing it for hours on end; sometimes it’s nice to eat stuff that’s less intensive to digest, which means you’ll have more overall energy.

That’s why I was excited about checking out the new Thrive Energy Cookbook from Brendan Brazier (former pro triathlete, ultramarathon champ, creator of Vega). His purpose-driven recipes are intended to fuel performance.

This salsa, for example, is a twist on the southwestern classic. Bursting with flavor — and protein — it’s perfect over veggies, atop a salad or (my favorite) with chicken or fish.

Thrive Energy Cookbook’s Black Bean, Sweet Corn & Mango Salsa

Ingredients:

  • 1 cup (or rinsed canned) black beans
  • 1 cup peeled and diced mango
  • 1 cup fresh sweet corn kernels (from 2 cobs)
  • 1/4 cup finely-diced red onion
  • Handful of fresh cilantro leaves, torn
  • 3-4 fresh mint leaves, thinly sliced
  • 2 tbsp freshly-squeezed lime juice
  • 1 tbsp avocado or hemp oil
  • 1 tsp agave nectar
  • Sea salt and freshly-ground black pepper, to taste

Directions:

  1. In a large bowl, combine all ingredients.
  2. Toss well. Best served immediately.

First, gather all the ingredients — note: I substituted olive oil for the avocado/hemp oil, though, and used the whole can of beans.

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Want a trick for dicing up those tough-to-handle mangos? Slice ’em, score ’em, then flip ’em inside out and scrape out the chunks. Easy!

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Since Hubby and I are big cilantro fans, I added a bit more than the recipe called for, too.

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Look at all that awesome color! It’s a perfect pairing for quick meal on hot summer days.

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A quick stir, and you’re done — eat alone, with veggies, or spoon over grilled chicken or fish for a heartier, non-vegetarian meal.

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I’ll be sharing more recipes as I experiment with the book, but if you’d like to check out other plant-based options in the meantime, visit the Thrive Forward recipe center for more information.

Recipe: My very favorite salad dressing

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Sometimes the best recipes come out of necessity.

Case in point: When you buy all the fixings for a beautiful salad, but forget the main ingredient that ties them all together.

The solution? Grab three basic ingredients, which are probably already in your pantry, and whip up this simple, delicious dressing.

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Experiment by adding garlic, spices or fancy mustards if you want to expand the flavor.

Or use it as a marinade for chicken or veggies next time you’re stumped for a new spin on the same old weeknight meals.

KineticFix’s Mustard Balsamic Vinaigrette

Ingredients: 

  • 1/2 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • 2-4 tablespoons of your favorite mustard

Directions: 

  1. Measure out olive oil and vinegar, adding both to a medium-sized bowl.
  2. Whisk in mustard slowly, using a fork to incorporate into oil and vinegar.
  3. Add as much as you prefer, tasting as you go (I usually stop when the dressing begins to thicken and emulsify — i.e. there’ s no more oil floating around).
  4. Drizzle over your favorite salad, and enjoy immediately!

Here’s how it looks before you add the mustard — the oil and vinegar will separate in the bowl.

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And after you whisk in the mustard, it should thicken up and take on a more even consistency.

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Have you stumbled upon a great recipe when having to improvise?

Recipe: Citrus-Cumin Pork Chops with Farro

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Oh, farro. You’re an ancient grain with a bad rap for being tricky to cook, but your nutty flavor, delicate chew and versatility make you worth a second look.

This is precisely why I went off Googling recipes when I found a package of it while cleaning out our kitchen cupboard recently.

Here’s a time-saving tip: Knock out the farro salad while the pork is cooking in the oven, and you’ll have a delicious dinner on the table in just about an hour.

Citrus-Cumin Pork Chops with Farro 

(Recipe adapted from Food Network Kitchen)

Ingredients: 

  • 2 tsp ground cumin
  • 2 tsp paprika
  • Salt and pepper, to taste
  • 4 pork chops
  • 2 tbsp honey
  • Juice of one orange
  • 2 tbsp olive oil
  • 1/2 medium red onion, chopped
  • 1 cup farro
  • 2 1/4 cups water
  • 1 tsp salt
  • 10 oz Brussels sprouts, trimmed and thinly sliced

Directions: 

  1. Preheat oven to 375 degrees
  2. Season pork chops on both sides with cumin, paprika, salt and pepper. Place in baking dish.
  3. Drizzle with honey and orange juice, and place in oven to bake for 30 mins.
  4. Meanwhile, heat olive oil in saucepan and add red onion. Stir for 5 mins
  5. Add farro, water and salt and bring to a boil. Reduce heat and simmer until tender, about 25 mins.
  6. After oven timer has gone off, flip pork chops and bake for another 30 mins
  7. After farro is tender, stir in Brussels sprouts and cook until tender, another 5 mins
  8. Dish farro mixture equally onto 4 plates, top with a pork chop and drizzle with pan juices.

Here’s a look at the process: Start by sautéing onion in the pan with olive oil.

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Be sure to buy the semi-pearled farro variety, meaning it cooks up quickly, and without any pre-soaking, in about 25 minutes.

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Bring water to a boil, then reduce heat and simmer until grains are tender.

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The Brussels sprouts add some nice spice — plus they’e a great way to sneak some greens into your meal.

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The warmth from the farro will help soften the sprouts, so you’ll only need to cook them for a few minutes.

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Once the pork is done, plate it over a bed of the farro mixture and drizzle pan juices over the entire plate for extra flavor.

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What other off-the-beaten-path ingredients do you enjoying incorporating into meals? 

Recipe: Stuffed Peppers with Turkey and Rice

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It’s easy to get in a dinner rut, so I’ve been scouring my old cookbook in search of long-forgotten recipes to add back into our nightly rotation.

This one is a family favorite — not only because it’s delicious, but also because it’s a super-simple one-pan, one-dish meal that can be made in a little over an hour.

One tip: If you want to further shorten the prep time, try buying quick rice or using a pre-made version in a pinch…although Hubby and I usually go the rice-cooker route to keep from using too many processed ingredients, especially with the vegetable mix being pretty high in sodium.

Stuffed Peppers with Turkey and Rice

Ingredients: 

  • 2 tablespoons olive oil
  • 1 medium yellow onion, minced
  • 1 pound ground turkey
  • 1 package Knorr vegetable recipe mix
  • 1 cup brown rice, cooked in rice cooker
  • 5 bell peppers, hollowed out from the top

Directions: 

  1. Preheat oven to 350 degrees.
  2. Pour olive oil into pan over medium heat. Add onion, and cook until slightly translucent.
  3. Add ground turkey to onion, stirring  to break up and cook through.
  4. Add Knorr mix and brown rice to cooked turkey, stirring to incorporate.
  5. Line a baking dish with parchment paper, placing hollowed-out peppers in it.
  6. Fill peppers evenly with meat/rice mixture.
  7. Bake uncovered for 60 minutes, or until peppers are tender.
  8. Allow to set/cool 10-15 minutes before serving.

Here’s a look at the process:

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Cook the onion and turkey before pouring the Knorr vegetable seasoning packet into the pan.

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Add rice too cooked meat mixture, and stir to incorporate all ingredients evenly.

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Remove the pepper tops (keeping bottoms intact), and scoop out the core and seeds before placing peppers in baking dish.

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Distribute meat mixture among peppers, taking care not to over-fill.

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Once cooked, the peppers soften up and their skin will start to slightly wrinkle.

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Serve with a side veggie, or alone for an easy, healthy dinner in a matter of minutes. Enjoy!

Recipe: German Chocolate Protein Oatmeal

Source: Frugal Antics of a Harried Homemaker

Source: Frugal Antics of a Harried Homemaker

This recipe came about by accident one cold morning when I was looking for something hot for breakfast. My usual cereal or yogurt wasn’t going to cut it, and we had yet to take our weekly grocery trip, so I pulled out a few ingredients from the cupboard and started to experiment.

It’s quick, easy and tastes just like the popular dessert cake — talk about a breakfast trifecta!

German Chocolate Protein Oatmeal

Ingredients: 

  • 1/2 cup old-fashioned oats
  • 1 cup water (or milk)
  • 1/2 scoop vanilla protein powder
  • 1/4 cup chopped walnuts
  • 2 tablespoons shredded coconut
  • 1 tablespoon cocoa powder

Directions: 

  1. Mix oats and water in a microwave-safe bowl. Microwave for two minutes in 30-second intervals (watching to make sure it doesn’t boil over).
  2. Remove from microwave and add protein powder, walnuts, coconut and cocoa to cooked oats, stirring to incorporate. Enjoy!

Recipes for a healthier St. Patrick’s Day

Source: TheTartTart.com

Source: TheTartTart.com

The last thing we usually equate St. Patrick’s Day with is healthy eating, but since it falls during National Nutrition Month, I wanted to share some easy tweaks to improve upon traditional recipes.

So pass on the greasy pub fare next week, and honor the holiday with a meal of Irish-inspired foods that are a wee bit better for you.

Food Network’s Corned Beef and Cabbage Soup

Corned beef and cabbage was traditionally eaten in Ireland as an Easter lunch after the long meatless days of Lent because the preserved meat lasted through the winter. Now, we enjoy it annually on March 17, but here’s a soup recipe that’s simple enough to serve guilt-free year-round.

Ingredients:

  • 1 medium onion, quartered
  • 3 stalks celery, quartered
  • 3 medium carrots, quartered
  • 3 tablespoons unsalted butter
  • Heaping ¼ teaspoon ground allspice
  • 1 pound plum tomatoes, halved
  • 3 cups low-sodium beef broth
  • 4 cups chopped green cabbage
  • ½ pound Yukon gold potatoes, chopped
  • ¾ cup quick-cooking barley
  • ¼ pound corned beef, cut into thin strips
  • Kosher salt and freshly ground pepper

Directions:

  1. Pulse the onion, celery and carrots in a food processor until they are pea-sized pieces
  2. Melt the butter in a large pot over medium-high heat. Add the chopped onion, celery and carrots and the allspice and cook, stirring occasionally, until the vegetables are slightly softened, about 5 minutes
  3. Add the tomatoes to the food processor and pulse until finely chopped. Transfer the tomatoes to the pot and add the beef broth, cabbage, potatoes, barley and 4 cups water; cover and bring to a boil
  4. Uncover, reduce the heat to medium low and simmer until the potatoes and barley are tender, about 20 minutes. Stir in the corned beef and season with salt and pepper

Per serving: Calories 352; Fat 11 g (Saturated 6 g); Cholesterol 38 mg; Sodium 349 mg; Carbohydrate 50 g; Fiber 9 g; Protein 16 g

Eating Well’s Whole Wheat Irish Soda Bread

Perfect for soaking up the day’s cocktails, Irish soda bread usually packs a hefty carb punch with little nutritional value. But this is a whole-wheat version adds fiber to help keep you sustained between meals.

Ingredients:

  • 2 cups whole-wheat flour
  • 2 cups all-purpose flour, plus more for dusting
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2 ¼ cups light buttermilk

Directions:

  1. Preheat oven to 450°F
  2. In a large mixing bowl, combine flours, baking soda, and salt. Whisk together
  3. Make a well in the middle. Pour in about 2/3 cup of the buttermilk. With one hand, stir it into the dough in a circular motion. Add another 2/3 cup of the buttermilk. Stir again, until flour is incorporated. Repeat until buttermilk is gone, and dough is soft and sticky, but not too wet
  4. Turn dough out on to floured surface. Lightly knead dough a few times, until it’s a rounded loaf-like shape. Pat it down into a round, 2″-thick disc
  5. Transfer to a greased and floured baking sheet. With a serrated knife, cut a deep X across the bread. Prick each area a few times with the knife
  6. Bake 20 minutes on 450°F. Drop the heat to 400°F and bake an additional 30 to 35 minutes. Bread should appear finished and sound hollow when you knock on it
  7. Remove from oven and cool on a wire rack

Mock McDonald’s Shamrock Shake

Some sobering news: A 16-ounce serving of the seasonal Shamrock Shake contains 660 calories, 19 grams of fat and an incredible 93 grams of sugar. Make your own version at home for a fraction of the fat — and to tone down the sugar, try swapping in some frozen Greek yogurt for the regular frozen yogurt.

Ingredients:

  • 2 cups vanilla frozen yogurt
  • 1 ¼ cups skim milk
  • ¼ teaspoon mint extract
  • 8 drops green food coloring

Directions:

  1. Combine all ingredients in a blender and blend on high speed until smooth
  2. Divide into two cups, and serve each with a straw

Recipe: Peanutty Protein Stir-fry with Soba Noodles

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As Charlotte once said in Sex and the City, “Everyone knows you only get two great loves in your life.”

Big and Aidan aside, whether or not that’s true, I don’t know. But what I do know is that, fortunately for Hubby (my no. 1), we share a mutual obsession with what may arguably be no. 2 on my list: Peanut butter.

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Needless to say, I was inspired to hit up the grocery store as soon as I saw a recipe for “Peanutty Soba Noodles with Edamame” in the February 2014 issue of Fitness magazine (which I then proceeded to overhaul with an obscene amount of carbs, protein, veggies, spices and, of course, more peanut butter).

What resulted was a glorious stir-fry/pad-thai-type hybrid that’ll leave you with plenty of leftovers for easy lunches and dinners throughout the rest of the week.

Peanutty Protein Stir Fry with Soba Noodles (serves 8)

Ingredients: 

  • 1 bell pepper, cut into two-inch strips
  • 2 broccoli heads, broken into small florets
  • 3 stalks celery, thinly sliced
  • 4 carrots, thinly sliced
  • 1 package fresh, shelled edamame
  • 2 cups cooked, cubed chicken
  • 9.5 -ounce package of soba noodles
  • 2 tablespoons olive oil
  • 5 tablespoons crunchy peanut butter
  • 4 tablespoons rice vinegar
  • 2 tablespoons mirin
  • 2 tablespoons Mae Ploy sweet chili sauce
  • 1 bunch cilantro
  • 1 tablespoon sesame seeds
  • sprinkle of cayenne pepper

Directions: 

  1. Prep vegetables while cooking soba noodles according to package directions.
  2. Heat olive oil in wok over medium heat.
  3. Add veggies and edamame to wok, cooking for 6 minutes or until crisp-tender.
  4. Add chicken and noodles to wok, tossing to evenly distribute.
  5. Whisk together peanut butter, rice vinegar, mirin and sweet chili sauce.
  6. Pour sauce mixture into wok, and toss to combine. Remove from heat.
  7. Garnish with cilantro, sesame seeds and a sprinkle of cayenne pepper.

Here’s a step-by-step look at the process…

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First, be sure to keep stirring the veggies in the wok to ensure they cook evenly.

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Then work on the sauce, which — thankfully — is judged on taste rather than looks.

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After the veggies are cooked, add the noodles and chicken.

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Pour on the sauce, give it a final stir, and you’re ready to chow down!

Make a heart-healthy dinner for two this Valentine’s Day

Source: Micko Photo

Source: Micko Photo

They say that the way to a man’s heart is through his stomach, so this Valentine’s Day, tempt him with a meal that will not only win over his ticker, but also keep it in tip-top shape for the long haul.

Pair this simple three-course themed menu with a selection of resveratrol-rich red wine, which is a natural antioxidant known to protect against heart disease, and you’ve got a red-hot dinner for two that’s cause for celebration!

Appetizer: Easy Caprese Salad

Heart-healthy hint: The olive oil in this appetizer helps to lower LDL (“bad”) cholesterol, while the tomatoes are packed with lycopene, another heart-friendly antioxidant.

Source: The Pioneer Woman

Source: The Pioneer Woman

Ingredients:

  • 2 vine-ripe tomatoes, cut into 1/4-inch thick slices
  • 1 package fresh mozzarella, cut into 1/4-inch thick slices
  • 10 to 20 leaves fresh basil
  • Extra-virgin olive oil, for drizzling
  • Balsamic vinegar, for drizzling
  • Coarse salt and pepper

Directions:

  1. On a large plate, layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each.
  2. Drizzle with equal parts extra-virgin olive oil and balsamic vinegar, and season with salt and pepper, to taste.

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Entrée: Simple Grilled Salmon

Heart-healthy hint: Salmon provides an excellent source of omega-3 fatty acids, which protect the heart by reducing both inflammation and the risk of blood clots.

Source: Simple Recipes

Source: Simple Recipes

Ingredients:

  • 1 pound salmon fillets
  • garlic powder to taste
  • salt to taste
  • 1 teaspoon fresh ginger, grated
  • 1/2 cup soy sauce
  • 1/2 cup brown sugar

Directions:

  1. Season salmon fillets with garlic powder and salt. Grate fresh ginger.
  2. In a small bowl, stir together soy sauce, ginger and brown sugar until sugar is dissolved.
  3. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least two hours.
  4. Preheat grill for medium heat, and lightly oil grill grate and place salmon on the preheated grill, discarding the marinade.
  5. Cook salmon for about six to eight minutes per side, or until the fish flakes easily with a fork.

~

Side: Berry Delicious Spinach Salad

Heart-healthy hint: Leafy greens offer a one-two punch of vitamin E, iron and folate, which helps keep homocycteine levels down, while the berries provide lots of good antioxidants.

Source: Betty Crocker

Source: Betty Crocker

Ingredients:

  • 2 packed cups torn fresh spinach
  • 1/2 cup sliced fresh strawberries
  • 1/2 cup fresh, or frozen, blueberries
  • 1/2 small sweet onion, sliced
  • 1/8 cup slivered almonds, toasted
  • 1oz gorgonzola cheese

Salad Dressing:

  • 1 tablespoon white wine vinegar
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • Pinch pepper

Directions:

  1. In a large salad bowl, toss together spinach, strawberries, blueberries, onion and almonds.
  2. In a jar with a tight-fitting lid, combine dressing ingredients. Shake well; pour over salad and toss to coat.
  3. Sprinkle with cheese, and serve immediately.

~

Dessert: Heart-Shaped Chocolate Valentine Cake

(Adapted from Jean Carper, USA Weekend magazine)

Heart-healthy hint: As the grand finale, this cake features a hidden ingredient: Chickpeas. Odd, yes, but delicious nonetheless, and using legumes instead of flour adds fiber and protein and reduces unhealthy spikes in blood sugar.

Source: CS Monitor

Source: CS Monitor

Ingredients:

  • 1 1/2 cups semisweet chocolate chips
  • 2 cups (or 19oz can) cooked chickpeas (garbanzo beans), drained and rinsed
  • 4 eggs or 1 cup egg substitute
  • 1 cup sugar
  • 1/2 teaspoon baking powder
  • 1 tablespoon powdered sugar

Raspberry Sauce:

  • 1/2 cup seedless raspberry jam
  • 2 teaspoons lemon juice
  • 1 pint fresh raspberries

Directions:

  1. In a small bowl, melt chocolate in microwave (two minutes on medium power).
  2. In a blender or food processor, combine beans and eggs. Add sugar, baking powder and chocolate; process until smooth.
  3. Pour batter into non-stick nine-inch heart-shaped cake pan. Bake at 350 degrees for 45 minutes or until a toothpick inserted comes out clean.
  4. Microwave jam in a small bowl until melted (about 45 seconds), and then stir in juice and berries to make the sauce.
  5. When cake is cool, sprinkle with powdered sugar. Cut cake into 10 wedges and drizzle with sauce before serving.