Posts Tagged ‘#Nutrition’

Dairy Free Mediterranean Stuffed Chicken

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Hello Fall!

I am excited to be sharing this simple and scrumptious recipe I whipped up for my meal prep this week. With the first week of Autumn upon us, and living up to its blustery and damp reputation, I was feeling something more “comfort food” and warming. This is a twist on a family fave we all know and love…the stuffed chicken ;p

There are many ways to enjoy this dish, including the classic cordon bleu. However, there is one ingredient that is almost always present, and that my friends is cheese. Lots of it!

Now, maybe your thinking, if it aint broke…and as much as in the past I have enjoyed indulging in that gooey goodness, there is an increasing number of people out there who are realizing that dairy ( or too much dairy) might not be the best thing for their individual health.

This spurred me on to find a flavor combo that wouldn’t leave you thinking cheddar would have made it better!

I tried a few different fillings and I think there is a lot of room for people to get creative with their fave foods here. At the end of it all though, I had to stick with the taste that is always pleasing and bursting with goodness, the Mediterranean.

I made these two ways, that were both fabulous and definitely left the old idea of plain chicken for meal prep in the dust. One batch I used Daiya mozzarella-style shreds (a dairy free substitute that melts well), and the other I left the “cheese” out altogether.  I am a fan of Daiya when it is melted, and this recipe didn’t call for much, but it worked nicely to bind all the stuffing and kick it up a notch, however, I thoroughly enjoyed both, so experiment and decide whats right for your taste buds!

Ingredients:

makes 4 small to medium sized stuffed chicken breasts

  • 4 small to medium (5 oz)  sized boneless skinless chicken breasts
  • 1 cup baby spinach
  • 1 cup quartered button mushrooms
  • 1/4  cup onions diced
  • 1/2  cup (or 67 grams for macros) chopped grilled marinated artichoke hearts
  • 1 1/2 cloves garlic diced finely
  • Pinch pink Himalayan or brown salt (white salt is always processed)
  • A few twists of cracked pepper
  • 1/2 Tbsp coconut oil
  • Tooth picks
  • Optional: 1/4 cup Daiya mozzarella-style shreds (you can find it at the health food store or Thrifty’s by the regular shredded cheese)

Directions:

Place your chicken breasts on a cutting board between two pieces wax paper and pound out to desired thinness with a mallet or rolling pin. Set aside. Mix all other ingredients (except Daiya) in an oven safe pan and saute (you can put the onion and garlic in first but I didnt get that fussy) in the coconut oil until just lightly browning. Now distribute filling evenly in the center of your readied chicken. Top each filling pile with a few sprinkles of Daiya if your using it, then roll one end of the breast around the filling while tucking edges to keep it all in there and secure to the other end of the chicken with toothpicks (I soak the picks in water first to prevent burning). Then place them all back in the pan and use tongs to gently sear them on all sides. Place the whole pan in the oven to finish cooking at 375 degrees for approx 25 minutes, depending on your oven, keep an eye on them.

Remove and serve with some salad, zucchini pasta or baked rustic-style chopped yams…enjoy 🙂 XO

Aprox Macros 1 serving: With Daiya

Calories 225

Carbs 5.1

Fat 10.6

Protein 27.3

Without Daiya

Calories 203

Carbs 3.4

Fat 9.1

Protein 27.1

Vegan Chocolate Banana Pudding Pie

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Happy Monday Lovelies…and in case its not as happy as it should be, here is some healthy and delicious dessert that is sure to put a smile on your face 🙂

It was another friend’s birthday this weekend (lotsa August babies around me), and I wanted to show them how much I appreciate them being born…and nothing quite says that like baking I think!

Now this got the creative and curious parts of my brain spinning on what I could make for a chocolate lover, besides cupcakes (because those are too addictive and I would eat them ALL), that was yummy AND healthy…

There was the usual cashew vegan cheesecakes, which are indeed tasty, but I have made it before and I wanted something different (and to be honest, less work ;). Just then as I was scrolling, I saw some heavenly looking pudding on Insta and set out to see how I could make a cleaner version, and maybe even put it in a pie….I was trying to get more creative right?!

So Voila …

Vegan Chocolate Banana Pudding Pie

Ingredients:
 Pudding/Filling:

Filling adapted from Oh She Glows– adapted from Green Kitchen Stories2015-08-23 21.18.05

  • 3 medium bananas – ripe but not brown all over
  • 1/2 avocado
  • 1/4 cup smooth raw almond butter
  • 4-5 tablespoons raw cacao powder, or to taste
  • 1 teaspoon pure vanilla extract
  • 5 or desired amount of gluten free Mary’s Gone Crackers Double Chocolate cookies crushed up fine
Crust:
  • 2 Cups finely chopped almonds (use whole raw almonds in food processor)
  • 2 Tbsp Raw or Organic Honey – Alternately Maple Syrup or Coconut nectar if you don’t eat honey
  • 2 Tbsp Coconut oil
  • Pie pan
Directions:

Chop almonds into a finer texture, think very small chunks but not down to a flour consistency. I like to just pulse it so I don’t go overboard. Put the chopped almonds in a mixing bowl, Next melt your coconut oil and pour into the almonds, then add your honey and mix thoroughly. Press firmly into the bottom of a pie pan (line it with parchment if not non-stick). Set Aside.

Next put your desired amount of chocolate cookies into the food processor and blend into a small granule powder. Then set aside. Add all other filling ingredients to the processor and blend until super creamy ( I had mashed my bananas a little prior just to make getting the lumps out quicker). Add cookie crunchies to the mixture, stir in by hand, then pour the filling over your pie crust. Optional, you can cut up an extra banana in slices to decorate the top of your pie. Pop the finished product in the fridge for  2 hours to set the pudding.

Serve and enjoy! XO

Side note: If making this for someone else or company, it is at it’s best freshness up to 24 hours.

Wild Salmon Lox on Gluten Free Toasts Drizzled with Detox Avocado Pesto

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Normally I post my recipes on Mondays. Start the week with a fresh food idea to share with you all. I will usually come up with something the week before and use the weekend to trial it and then fancy it up with the accompanying pics and mini story of how it came to be. However, even the best laid plans…. well, you know!

Instead, I spent a lovely and much needed weekend away with some girlfriends from high school. We decided to head over to one of our charming Gulf Islands called Pender. I LOVE these little islands that surround us on Vancouver Island. I am in awe of their ruggedly stunning scenery, and feel right at home with the laid back, gypsy-esque characters that inhabit much of them. We took in a sprawling farmers and craft market, hiked the beautiful beaches, danced to a live band at the local pub, and feasted on the fresh local fare. Soooo..can you blame me for bailing?? ;p

Hopefully not, and venturing even one step further..

maybe even be glad I delayed, so I could bring you this little gem of a dish inspired by my West coast weekend muse, Pender Isl.

After all, “Good things come to those who wait”, right 😉

So without further ado, I present..

Wild Salmon Lox on Gluten Free Toasts Drizzled with an Avocado Detox Pesto

(this pesto is a variation on just one delicious recipe from my Lean Body & Self Love Spring/Summer Cleanse ).

What You Need:

  • Wild salmon lox ( I used 2 and you need them a little thin and long enough to roll)
  • Gluten free bread ( I used Silver Hills, its tiny for a more appetizer feel, and its hearty)
  • 1 Medium tomato (preferably organic)
  • 1 Bunch organic chives2015-08-12 07.35.50
  • Spring greens salad mix ( I used local Kildara Farms Saanich Peninsula Gourmet Greens)

Optional – Capers, and an egg for poaching

Detox Avocado Pesto Ingredients:

3/4 cup fresh basil
1/4 cup fresh parsley
1/4 cup fresh cilantro
2 cloves fresh garlic, peeled
1 lemon, juiced (2 tbsp)
1/4 teaspoon sea salt to taste

1/4 cup extra virgin olive oil

1/2 large avocado

PULSE. Combine fresh herbs, avocado and garlic in a food processor until it is finely chopped. Slowly add lemon juice, and then the extra virgin olive oil in a steady drizzle as you pulse the processor on and off. Process until it becomes smooth.

Season with sea salt. Cover tightly and chill in the refrigerator for at least 1 hour to saturate the flavors. If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green.

Dice tomatoes and chives up small. Lightly toast the gluten free bread (2 for one serving), then lightly drizzle the pesto over each slice. Roll one salmon lox stuffed with the greens and place on a toast, do the same for the other, then top with diced tomatoes, chives and capers.

I loved this dish so much, I had one the next day topped with a poached egg….fantastic!!!

Simple, Healthy, Enjoy XO

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Reuben-Style Collard Wraps

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I am loving this heat wave summer we are having on our usually wet west coast island. I feel more alive with the abundant vitamin D, sweet smelling air, and deliciously juicy fruits and veg, bursting at the peak of ripeness.

This stunning season is also the ideal backdrop for  picnic style dinners in the light evening sky, that stretches out well into our would be dark bedtime hour of winter.

My mother and I have been seizing these opportunities to host ourselves just such occasions on her lovely south facing patio. It is so perfect for picnics, overlooking a three tiered yard, filled with wild roses, bamboo and our disheveled Persian cats, who are currently hunkering under shrubs, seeking cover from the same sun we prefer to bask in, safely of course.  ( fave natural sunscreen link HERE).

On a night just as this we marveled at how much fun it has been to eat together while taking in this scenery, but wouldn’t it be delightful if we could make something cooling other than another salad, and didn’t have to endure amping up the degree of the kitchen by turning on the oven?! 

Later that day, I was sifting through the meal photos for my latest Self-Love & Lean Body Cleanse plan, when, EUREKA! I came across the pics of some 2015-05-12 09.19.33awesome vegan collard wraps…and that was enough to start the brainstorming.

By the end of it all, we were off on a mission, to score the healthiest, freshest, organic ingredients to create these savory and oh so simple Reubens made in a collard green wrap instead of bread.

Collards are the new kale, and rightfully so. They are a powerful anti-oxidant, with higher  amounts of soluble and insoluble dietary fiber to aid in digestion. This beauty leafy green has also been proven to have potent anti-cancer properties, as well as slows neuronal degeneration in the brain for people with Alzheimer’s.

A light, and scrumptious summer twist, on a favorite comfort food.

Head on over to the local farmers market this week and try this on for a quick family picnic dinner and take leftovers for lunch 😉 Enjoy XO

Ingredients:

Makes 4-8 Wraps (Depends on size and strength of leaves whether you have to double them up)

8 Larger organic collard green leaves

Organic dijon mustard ( I like the Simply Natural brand)

Grainy mustard

200g of organic shaved beef ( or your fave healthy protein)

Sauerkraut ( I love Bubbies Organic brand)

Dill Pickles sliced into spears

Red onion chopped fine

Optional- a slice of organic or vegan cheese

Directions:

Working in small batches, blanch (steam LIGHTLY) collards and then submerge in ice water. Gently drain and lay out to dry.  Take a sharp knife and carefully remove the bulkier part of the stem for easier rolling, but leave the thin part of spine attached at the top. Overlap the separated halves just enough to close the gap. Layer in groups of 1-2 leaves for each wrap. Two leaves (4 halves may be needed to reinforce and prevent any of the inner goodness from sneaking out)  ;P

Spread your filling out from center and along one edge, then tuck the bottom and roll like a wrap!

Mom and I sincerely hope these are as much of a hit for you as they were for us! 

The leaves also last well in the fridge or freezer laid out and sealed for even easier fill and go meals.

Try Vegan yam roll ups, chicken cashew curry or any other fave combo you can think of and let us know how it went 🙂 XO

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