Summer Lovin

We are absolutely loving summer. We are at the pool, swim lessons, swim team practice, karate, and on the go all day everyday...so we need quick and easy meals and snacks to keep us on track.  I wish summer lasted 8 months.

2 min Paleo chocolate pudding

• .5 cup raw cacao powder
• 1.5 cups organic coconut cream (from a can)
•  6 tbs honey or raw maple syrup
• 2 tsp pure vanilla
• pinch of sea salt 

Wisk together over medium/ high heat until bubbly. Remove from heat and stir in sea salt and 2 and pure vanilla extract.  Refrigerate over night and perfect for the following day

Healthy Frozen Treats to help with Brain Health and Gut Health

• 2 scoops vanilla protein powder or 1 cup greek yogurt
• 2 scoops Fiberwise
• 2 cups frozen strawberries and raspberries
• probiotic 
• water

1.  Belnd togther
2. Add to popsicle molds or silicon muffin liners.  
3. Freeze and enjoy

 Chicken salad your kiddos will love

3 cups Cooked chicken
3/4 cup cottage cheese
1 tbs lemon juice
1 tsp honey
Garlic powder, salt, pepper, paprika taste
Blend all in food processor and refrigerate. Great on a sandwich, which crackers or with veggies!

 

Shrimp Pilaf Florentine

 Ingredients:

• 1 Tbs olive oil
• 1.5 cups uncooked orzo pasta
• 1 red bell pepper, chopped
• 2 cloves garlic, chopped
• 2 medium green onion, chopped 
• 2 tsp fresh dill weed, chopped
• 1 tsp grated lemon peel
• salt to taste
• 14 oz chicken broth
• 1 cup water
• 2-4 cups fresh spinach, chopped
• 8 ounces fresh cooked shrimp
• 1/4 cup grated parm cheese

Instructions

1. Heat oil and add garlic, bell pepper, onion and orzo.   Stir until vegetables are crisp.
2. Stir in in lemon peel, salt, broth and water.  Cover and simmer for 8-10 minutes.  
3. Stir in spinach and cooked shrimp.  Cooke for 2-3 minutes.  Sprinkle cheese on top and serve.

 Thai Pad See Ew (I have shared this recipe before but so worth sharing again.. so quick, easy and soooo yummy)

Ingredients

• 10 medium carrots, peeled
• 1 pound boneless, skinless chicken breasts
• 2 Tbs coconut oil
• 6 garlic cloves, minced
• 3 cups broccoli 
• 1/2 cup coconut aminos
• 6 eggs 

Instructions   

1.  Lay carrots on cutting board and use a vegetable peeler to create thin, wide ribbons.  Peel down to the core of the carrot then flip over and continue peeling
2. Slice chicken very thin on a diagonal.  Place the oil in a deep saute pan or wok over medium heat to warm.  Add the garlic and chicken and and stir-fry them for 5 minute, until the chicken is white on the outside.
3. Add the brocoli and coconut aminos and cook for 5 more minutes until the broccoli has softened.  Add the carrot noodles and stir-fry for another 5 minutes.
4. In a separate pan, crack the eggs into the pan and stir vigorously to scramble .. I like using a a little coconut milk so they aren't dry.  
5. Add scrambled eggs to stir fry and serve

(I love just like that, but I cooked rice noodles,according to the package, for my husband.  He put the stir fry on top of the noodles) 

 

Perfect Pizza

Here are a few quick and easy recipes.  Last week was busy with end of school year activities so was glad to have healthy options that were either ready or quick to make.  Excited to make healthy Popsicle, fruit salad and summer meals!

 

Almond Flour Pizza Crust

Ingredients:

 2 Eggs

2 cups Almond Flour

3 Tbs  Olive Oil

1/4 tsp Baking soda

1 tsp Garlic Powder

any herbs you would like to add to crust

Note: I doubled the ingredients above to make enough dough for a large pizza

Crust Directions:

Mix all ingredients together & roll out to the size you would like.

Place a little olive oil on the pizza sheet and place crust on top… Cook at 350 degrees for 15 minutes. (Time will change depending on thickness)

I added cooked chicken, tomato sauce, spinach, tomatoes, mushrooms, cauliflower and mozzarella cheese.  Bake on 350 for 15-20 min.  

 

As a quick side, I threw broccoli slaw and cauliflower rice in a skillet and sautee with coconut aminos.  I added 4 scrambled eggs and sauteed.  Really yummy

 

 

Coconut Flour Pizza Crust Recipe

Ingredients

• 4 eggs
• 2 Tablespoon water
• 1/4 cup coconut flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/3 cup parmesan cheese (can eliminate if you want dairy free)
• Preheat oven to 400º

Instructions

1. Beat eggs and water together
2. Combine dry ingredients and stir into egg mixture
3. Liberally oil a 12” pizza pan, or 9x13 baking dish with oil
4. Scrape pizza batter onto pan and spread evenly
5. Bake for 10-15 minutes until the edges just begin to brown
6. Remove from oven and add your pizza toppings
7. Place back in oven for another 8-10  minutes until cheese is bubbly and slightly toasted on top
8. Remove from oven and let cool five minutes before cutting.
9. Enjoy!

 

For the kids, I added cooked chicken, tomato sauce, cauliflower crumbles and cheese.  Bake on 350 for 15-20 min.

 

Teriyaki Chicken Rice Bowls

Ingredients

• 4-6 boneless, skinless chicken breasts
• 1 cup chicken broth
• 1/2 cup coconut aminos
• 1/4 cup raw honey
• 1/4 cup mirin
• 3 teaspoons minced garlic
• 4 cups cooked rice
• 2 cups baby carrots, steamed
• 2 cups baby florets, steamed

Instructions

1. Spray slow cooker with nonstick cooking spray and place chicken inside.
2. In a small bowl, whisk together chicken broth, coconut aminos, honey, mirin nd garlic. Pour over chicken.
3. Cover and cook on low for 6-8 hours.
4. While cooking, steam carrots and broccoli and cook the rice  
5. Shred chicken in slow cooker once cooked.
6. Pour chicken and sauce over rice and veggies. 

Rosemary Pork Chops and Brussels Sprouts

Ingredients

• 1 lb. Brussels sprouts, trimmed and halved
• extra-virgin olive oil
• kosher salt
• Freshly ground black pepper
• 4 boneless pork chops, 1" thick
• 4 garlic cloves, minced
• 1 c. low-sodium chicken stock
• 1 tsp. chopped fresh rosemary
• 3 tbsp. unsalted butter, cut into pats

Directions

1. Preheat oven to 425 degrees F. Toss brussels sprouts with olive oil; season with salt and black pepper. Spread evenly across sheet pan, cut side down. Bake until golden brown about 25 to 30 minutes. Rotate sheet pan if necessary for even browning.
2. Meanwhile, in a large cast iron skillet over medium-high heat add 1 tablespoon olive oil. Pat pork chops dry with paper towel and season with salt and pepper. Sear pork for 2 minutes on each side; transfer to a plate and cover with foil to rest.
3. Reduce skillet to medium heat and sauté garlic until softened, about 3 minutes. Season with 1 teaspoon salt and 1/2 teaspoon black pepper. Stir in stock, simmer until slightly reduced, about 5 to 10 minutes. Add rosemary and simmer on low until infused, about 1 minute. Turn off heat and stir in butter to create a creamy sauce. Add pork chops back and pour sauce over top. Cover with lid until pork is warmed through.
4. Serve pork chops immediately with brussels sprouts.

Whole30 and New Outlook

I completed Whole30 and really enjoyed it.  I would highly suggest it for anyone.  I love learning about the gut to brain relationship, how certain foods and ingredients impact the body, how my child's behavior is impacted by nutrition, and how each blood type and genetic makeup of an individual plays a role in specific nutritional decisions.  Guys, nutrition is everything... its our fuel, its our energy, its disease prevention, its our medicine.  Educate yourself, get passionate about it, practice making small changes and before you know it your whole family evolves and changes and  you will feel better, have more energy, focus and life improves.  Can you tell I am super passionate about this?  I would love to help you and your family or any loved one makes small changes and ease into a healthier life.

My Healthy, Happy Kiddos

Here are the recipes I have been using pretty consistently and loving:

Almond Crusted Rosemary Chicken

Ingredients

• 4 boneless, skinless chicken breasts or chicken tenders for the kids
• 1 cup raw almonds
• 4 sprigs of fresh rosemary, stems removed
• 4 tablespoons olive oil or coconut oil
• 1 medium shallot, minced
• 1 teaspoon salt
• 1 cup all purpose flour or almond flour or coconut flour ( I used Coconut Flour)
• 4 large eggs, beaten

Instructions

1. Preheat the oven to 400 degrees with the oven rack in the middle. Line a baking sheet with parchment paper. Season the chicken breasts generously with salt and pepper on both sides. Set aside.
2. In a food processor, chop the almonds and rosemary until they resemble course crumbs. Set aside.
3. Heat a medium size skillet over medium heat. Melt the butter or coconut oil, then cook the shallot until it begins to soften, about 3 minutes. Add the rosemary almond mixture, and salt. Cook, stirring frequently, until golden brown. About 5-10 minutes. Remove from heat and transfer to a plate.
4. Set up your dredging station. Have 1 plate with the all purpose flour, another plate with the beaten eggs, and the 3rd plate with the toasted rosemary almond mixture. Dredge the chicken in the flour, then in the egg, then in the rosemary almond mixture. Press well to adhere the rosemary almond mixture to the chicken. Transfer the chicken to the parchment lined baking sheet, and repeat with the remaining chicken.
5. Bake the chicken in the oven until the internal temperature is 165 degrees, about 25 minutes. Serve warm.

Roasted Veggies

Any veggies you want.. I put in a zip lock bag, add a few Tbs of coconut or avocado oil, salt and pepper.  Mix well, move to cookie sheet and bake on 375 for 15-25 min. So easy and I eat them with eggs for breakfast and with meat for dinner. 

 

Roasted Pork with Apples and Potatoes 

Ingredients

• 2 1/2 pound pork roast
• olive oil, salt and pepper
• 2-4 apples, quartered (I used small gala, so I used 4 apples but if you use a larger apple like pink lady or granny smith, I would only use 2)
• 2 sweet potatoes, cut into wedges
• 1 sweet onion, sliced
• 1/2 teaspoon sweet paprika
• 1/4 teaspoon cumin
• 1/4 teaspoon chili powder
• salt and pepper to taste
• olive oil ( about 1/4 cup) enough to coat

Instructions

1. Preheat broiler to 500.
2. Rub pork with olive oil and season with salt and pepper.
3. Place on sheet tray and broil for 15 minutes, flipping half way through cooking time (to get nice color on meat).
4. Meanwhile, chop apples, sweet potatoes and onions. Toss in oil and spices.
5. Arrange on sheet tray around pork roast.
6. Turn oven to down 450, and roast for 20-30 minutes,until apples and sweet potatoes are tender and meat reaches 140 degrees..
7. Serve sliced pork with sweet potatoes, apples, onions and a simple salad.

 

Hamburgers with Sweet Potato Bun

Ingredients

• 1 fat sweet potato
• Salt
• Pepper
• 1/2 TBS Coconut Oil

Instructions

1. Peel the sweet potato. Cut the potato into 1/4-1/2 inch rounds.
2. The middle of the sweet potato is best for being used as "buns" as that is where they are widest.
3. Drizzle some olive oil on them and sprinkle on salt and pepper. Toss to coat.
4. Heat a skillet on medium heat. Add 1/2 TBS coconut oil.
5. Once the oil melts add the sweet potato rounds. These cook fast! About 3-4 minutes on the first side and only 2-3 on the second.
6. Serve as you would a hamburger bun :)

 

 No Grain Energy Bites

Ingredients

• 2 cups assorted raw nuts (I used 1 cup raw cashews + 1/2 cup raw pecans + 1/2 cup raw almonds)
• 1/2 teaspoon kosher salt
• 4 cups  unsweetened coconut flakes*
• 1 1/2 cups almond butter
• 1/2 cup honey
• 1 cup hulled raw seeds (a combination of hemp, chia, and/or flax seeds)
• 4 ounces miniature chocolate chips or cocoa nibs 

Instructions

1. Line a large, rimmed baking sheet with parchment paper and set it aside. In the bowl of a food processor fitted with the steel blade, place the raw nuts, salt, and about half of the coconut flakes. Pulse the mixture until the mixture resembles coarse crumbs (3 or 4 times).
2. In a large, microwave-safe bowl, place the almond butter and honey. Microwave the peanut butter and honey mixture on 60% power for 30 seconds to loosen the mixture and make it easier to combine with the dry ingredients, and then mix to combine. To the almondbutter and honey mixture, add the nut and coconut mixture, the seeds and the remaining coconut, and mix until well-combined. Allow the mixture to cool for at least 10 minutes, and then add the miniature chocolate chips. Mix until the chips are evenly distributed throughout. If you add the chips when the mixture is hot, the chips will all melt.
3. Scoop the mixture by the heaping tablespoon onto the prepared baking sheet . You should have about 40 portions. Roll each portion tightly into a ball between your palms. Place the baking sheet in the refrigerator to chill until firm. Serve chilled.
   

 

Avocado Tuna Salad

1 whole avocado cubed 1/2 cucumber cubed
1/4 red onion
4 tbs of lemon juice
1/2 cup sliced almond
1 cups sliced grapes 
1 tbs olive oil or avocado oil
Salt & Pepper to your liking

Mix and enjoy

 

Cauliflower Fried Rice

 Ingredients

• 1 Tbs coconut oil
• 1 large red bell pepper, chopped
• 2 cups broccoli chopped (or Brussel sprouts or really any vegetable)
• 4 medium carrots shredded
• 10 cloves garlic minced
• 3 bags  Riced Cauliflower or 3 heads of cauliflower, riced
• 1 1/2 teaspoons onion powder
• 3/4 teaspoon ground ginger
• 1 1/4 teaspoons black pepper
• 1 1/4 teaspoons sea salt
• 1/3 cup coconut aminos
• 8 eggs whisked & cooked (scrambled)
• 1/2 cup Raw cashews, chopped for topping 

Instructions

Heat a large saute pan on medium-high heat for 2-3 minutes. Heat up oil, carrots, bell pepper, broccoli. Cook until 2-3 minutes

Add garlic cloves and cook for another 30 seconds until fragrant.

Add in riced cauliflower. Carefully break down the cauliflower with a wooden spoon or spatula. Cook the rice until it looks soft and tender. This can take anywhere between 5-7 minutes.

Add in the spices until well combined. Stir in coconut aminos, salt and pepper.  Cook on medium-high heat until the cauliflower rice reaches your desired doneness (this took me another 7-10 minutes!)

Carefully stir in the scramble eggs. Stir for about 1 minute until everything has been well combined. Remove from the heat.

This is my favorite side dish with a steak or any meat.  It is quick and easy.  Or I will add chicken to the rice as that is a meal.

 

Thai Pad See Ew (My favorite recipe ever)

Ingredients

• 10 medium carrots, peeled
• 1 pound boneless, skinless chicken breasts
• 2 Tbs coconut oil
• 6 garlic cloves, minced
• 3 cups broccoli 
• 1/2 cup coconut aminos
• 6 eggs 

Instructions   

1.  Lay carrots on cutting board and use a vegetable peeler to create thin, wide ribbons.  Peel down to the core of the carrot then flip over and continue peeling
2. Slice chicken very thin on a diagonal.  Place the oil in a deep saute pan or wok over medium heat to warm.  Add the garlic and chicken and and stir-fry them for 5 minute, until the chicken is white on the outside.
3. Add the brocoli and coconut aminos and cook for 5 more minutes until the broccoli has softened.  Add the carrot noodles and stir-fry for another 5 minutes.
4. In a separate pan, crack the eggs into the pan and stir vigorously to scramble .. I like using a a little coconut milk so they aren't dry.  
5. Add scrambled eggs to stir fry and serve

(I love just like that, but I cooked rice noodles,according to the package, for my husband.  He put the stir fry on top of the noodles) 

Grain Free Apple Muffins

Ingredients

• 1 1/4 cups  almond flour
• 2 1/2 tablespoons coconut flour
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 tablespoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 2 large eggs
• 5 tablespoons refined coconut oil, melted
• 1/3 cup honey (I skip this and still find them sweet)
  
• 2 teaspoons vanilla extract
• 1/2 cup coarsely grated Granny Smith apples
• 1 1/4 cups Granny Smith apple chunks (about 1/4")

Directions

1. Preheat the oven to 350°F (175°C). Line a muffin pan with 8 muffin liners.
2. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). Set this aside.
3. In a large bowl, mix together the eggs, oil, honey (optional) and vanilla.
4. Add the dry mix to the wet and mix just until combined.
5. Gently fold in the grated apples and then the chopped apples.
6. Divide the batter evenly among the liners, filling them almost full, and bake for 23-25 minutes or until a toothpick inserted in the middle comes out clean.
7. Let the muffins cool for 5 minutes in the pan and then remove to a wire rack to cool completely.
8. Store in an air-tight container at room temperature for 1 day or refrigerate for up to 4.

It's All ABout Balance

My sweet husband always eats everything I cook and never complains... he appreciates that I care a ton about nutrition for our family and he does most of the grocery shopping for me too, so when he asked for a good/ not so healthy meal this week ... of course I agreed:)

So I made chicken tetrazzini ... definitely not low in calories, but real food and packed with nutrition. Not something we eat regularly but still pleased that the kids will be eating organic chicken, organic mushrooms, onion, garlic, parsley, real cream, semolina pasta and real butter.

Now for the rest of the week, mini turkey meatloaf with cauliflower tots, apple bake muffins, lean meat and tons of veggies and fruit .

This week I could a little each day because we want to see Beauty and the Beast and it was so incredible seeing my sweet girl light up with all the magical scenes.  

 

Apple Muffins 

Ingredients

• 1 1/4 cups (125 grams) blanched almond flour
• 2 1/2 tablespoons (20 grams) coconut flour
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 tablespoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 2 large eggs (50 grams each, out of shell), room temperature
• 5 tablespoons (70 grams) refined coconut oil, melted (if you use unrefined coconut oil there may be some coconut taste to the muffins)
• 1/3 cup (106 grams) pure Canadian maple syrup
• 2 teaspoons vanilla extract
• 1/2 cup (90 grams) coarsely grated Granny Smith apples
• 1 1/4 cups (155 grams) Granny Smith apple chunks (about 1/4")

Instructions

1. Preheat the oven to 350°F (175°C). Line a muffin pan with 8 muffin liners.
2. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). Set this aside.
3. In a large bowl, mix together the eggs, oil, pure Canadian maple syrup, and vanilla.
4. Add the dry mix to the wet and mix just until combined.
5. Gently fold in the grated apples and then the chopped apples.
6. Divide the batter evenly among the liners, filling them almost full, and bake for 23-25 minutes or until a toothpick inserted in the middle comes out clean.
7. Let the muffins cool for 5 minutes in the pan and then remove to a wire rack to cool completely.
8. Store in an air-tight container at room temperature for 1 day or refrigerate for up to 4.

 

 

Ingredients for Chicken Tetrazzini:

12 oz thin spaghetti or linguine
4 medium boneless skinless chicken breasts (2 lbs), trimmed
1 lb button mushrooms, thickly sliced
1 medium onion, finely chopped
3-4 garlic cloves, minced
Salt and Pepper
Olive Oil
4 Tbsp unsalted butter
1/3 cup all-purpose flour
2 cups low sodium chicken broth
1 Tbsp lemon juice
1 1/2 cups half and half (or sub with equal parts milk & heavy cream)
1/4 cup fresh parsley, chopped, plus more to garnish
1 1/2 to 2 cups shredded mozzarella cheese

Instructions

1. Preheat Oven to 350˚F. Cook pasta in a large pot of salted water according to package instructions then rinse to stop the cooking process, drain and set aside.
2. In a large dutch oven pot, melt 1 Tbsp butter and 1 Tbsp oil over medium-high heat. Season chicken breasts with about ½ tsp salt and ¼ tsp pepper. Once oil is hot, saute chicken until golden brown on both sides and cooked through (about 4 min per side). Remove to cutting board to cool then cut into bite-sized pieces.
3. In the same pot (no need to wash it), add 3 Tbsp oil then add sliced mushrooms and saute 2 min or until softened. Add diced onions and cook until onions are soft and golden, 5-7 min. Add minced garlic and sautee another 1-2 min. Remove to the cutting board with chicken.
4. In the same pot, melt 4 Tbsp butter and whisk in ⅓ cup flour until lightly golden (1½ min). Add 2 cups chicken broth, 1 Tbsp lemon juice, ½ tsp salt, ¼ tsp pepper or season to taste and whisk until smooth. Add 1½ cups half and half and bring to a simmer.
5. Return chicken, mushrooms, onions and pasta to the pot then season to taste with salt and pepper, sprinkle in ¼ cup chopped fresh parsley and stir to combine. Sprinkle the top generously with shredded mozzarella, cover and bake at 350˚F for 30 min then remove lid and continue baking 15 min.

 

Mini Turkey Meat Loaf

Ingredients

• 1 cup Ketchup
• ½ cup organic coconut sugar
• 1 Tbs Olive oil
• 1 cup Onion, diced
• 1 Tbs Garlic, minced
• ¾ cup Carrot, grated
• 1 cup peeled and shredded zuchinni 
• Pepper, to taste
• Kosher salt, to taste
• ¼ cup Parsley, chopped
• 1 cup almond meal
• ⅓ cup Milk
• 1 Egg
• 1 Egg White
• 1 pound lean Ground Turkey
• Parsley, for garnishing

Instructions

1. Preheat the oven to 400 degrees. Grease 9-12 muffin tins
2. In a small bowl, combine the ketchup, sugar and 1 tbs. Set aside.
3. Heat the olive oil in a small skillet and saute the onion, garlic, zucchini and carrot until the onion and carrot are soft. Stir in the pepper, salt, and transfer the mixture into a large bowl.
4. Pour the breadcrumbs, milk, and parsley into the bowl.
5. Add in the eggs, turkey, and 2 tbs of the ketchup mixture. Mix everything together until well combined(I prefer to use my hands).
6.  Form  into 9-12 balls and pat down into a greased muffin tin, filling the tin with the mixture.
7. Spoon a bit of the remaining ketchup mixture on top of each muffin and spread evenly. Reserve the remaining sauce to serve along side the meatloaf.
8. Bake for 30-35 minutes, or until turkey is fully cooked.
9. Remove muffins from tins using a greased spatula so they will not break apart
10. Add whipped mashed cauliflower on top of each muffin and garnish with a bit of parsley.
11. Serve along with the remaining sauce.

 

 

Baked Cauliflower Tots

Ingredients

• 2 cups cauliflower florets
• 1 large egg
• ½ cup onion, minced
• ¼ cup bell pepper, minced (optional)
• ½ cup cheddar cheese, shredded
• ¼ cup Parmesan cheese
• ¼ cup breadcrumbs
• ¼ minced cilantro or parsley (optional)
• salt and pepper to taste
• cooking spray or oil

Instructions

1. Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.
   
   Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)
2. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
3. Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
4. Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.

Baby Chicks and Staying Healthy

We have been busy the last few weeks!  We went to the beach, started swim lessons, got new baby chicks (to keep at Mae Mae and Pops' house), leaning to take care of the chicks and chickens so we can get them at the new house.  Busy having so much fun.  I still keep nutrition a huge focus for us and here is how I do it: 

 

Meal Prep Schedule: 

 

Sunday morning,  while enjoying coffee, plan meals for the week

Sunday afternoon - grocery shopping

Sunday later afternoon- cook dinner for Sunday, Monday and Tuesday night as well as breakfast for the week (this took me about 3 hours total)

Wednesday - Crock pot meal or casserole (quick and easy)

For lunch I have healthy grab and go options for the kids like turkey, carrots, fruit, raisins, yogurt, apple sauce, and sometimes they eat left overs from dinner.  They eat a super healthy breakfast, after school snack and dinner so lunch is not as huge of a concern for me and I'll let them pick what they want me to pack for school.

 

Rosemary and Almond Crusted Chicken Breasts and Chicken Nuggets 

Ingredients

• 4 boneless, skinless chicken breasts 
• 1 pound chicken tenders
• 1 cup raw almonds
• 4 sprigs of fresh rosemary, stems removed
• 4 tablespoons butter or olive oil
• 1 medium shallot, minced
• 1 cup panko bread crumbs (optional, I did not use this)
• 1 teaspoon salt
• 1 cup almond flour flour
• 3 large eggs, beaten

Instructions

1. Preheat the oven to 400 degrees with the oven rack in the middle. Line a baking sheet with parchment paper. Season the chicken breasts generously with salt and pepper on both sides. Set aside.
2. In a food processor, chop the almonds and rosemary until they resemble course crumbs. Set aside.
3. Heat a medium size skillet over medium heat. Melt the butter or oil, then cook the shallot until it begins to soften, about 3 minutes. Add the rosemary almond mixture, panko bread crumbs (if using), and salt. Cook, stirring frequently, until golden brown. About 5-10 minutes. Remove from heat and transfer to a plate.
4. Set up your dredging station. Have 1 plate with the almond flour, another plate with the beaten eggs, and the 3rd plate with the toasted rosemary almond mixture. Dredge the chicken in the flour, then in the egg, then in the rosemary almond mixture. Press well to adhere the rosemary almond mixture to the chicken. Transfer the chicken to the parchment lined baking sheet, and repeat with the remaining chicken.
5. Bake the chicken in the oven until the internal temperature is 165 degrees, about 25 minutes. Serve warm.

 

 

Cilantro Shrimp and Cauliflower Rice 

Ingredients

• ¼ cup coconut oil
• 1 (15 oz.) fresh shrimp
• 1 head of cauliflower- pulsed in food processor to make into rice
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. fresh cilantro
• 1 tsp. ground cumin
• 1 lemon, juiced
  Coupons
• Salt and pepper to taste

Instructions

1. In a large skillet, warm the oil, then add the shrimp and cauliflower.
2. Stir in the spices and cook long enough to ensure both the shrimp and cauliflower are cooked to your liking.
3. When done, sprinkle with some fresh lemon juice, cilantro and add salt and pepper to taste.

 Spinach Pancakes for Lola and Chocolate Muffins for Hayes (Breakfast for the Week)

 

1/2 cup Coconut flour
2-3 chopped Dates
4 Tbs Flaxseed and Chia seed blend
2 tsp Baking powder

2 Banana

6 eggs
Package of Organic Spinach 

Or
Choc chips

 

For spinach pancakes, blend all ingredients in a food processor until smooth (add water if needed to thin).  Heat griddle until hot and pour pancake batter.  Makes 10-12 pancakes

 

For the muffins, blend all ingredients other than chocolate chips in the food processor.   Pour the mixture into a bowl and add the chocolate chips.  Divide into 9-12 silicone muffin liners and bake on 350 for 20 minutes. 

 

Sweet Potato and Carrot Chili 

Ingredients

• 2 lbs ground meat 
• 1 red onion chopped
• 1 teaspoon minced garlic
• 1 can tomato sauce 29.5 ounces
• 2 cups petite diced tomatoes with juice
• 3 cups beef stock
• 1 cup carrots sliced
• 5 cups sweet potatoes peeled and cubed
• 2 bay leaves
• 1/2 teaspoon thyme
• 2 teaspoons salt
• 1 1/2 teaspoons black pepper
• 1/2 cup chili powder
• dash of oregano
• dash of red pepper flakes

Instructions

1. In a large saucepan, brown ground meat, onions and garlic. Drain off the fat. 
2.  Brown the ground ground meat, drain off the fat and place it into the slow cooker. Add the other ingredients and let it simmer on low all day (6-8 hours on high for 4-5 hours).