Author Archives for Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant

About Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant

Hello! I am Sam. I am a foodie, baker and a Health Coach who likes being in the kitchen making food. My recipes are all gluten free and there are recipes for different food intolerances as well. If you are looking to incorporate healthier eating habits and live a more balanced life, I hope to inspire you. I have had an obsession with baking since I was ten! I started this blog to share recipes I was making for myself after finding out I had gluten sensitivity and other food intolerances which I have mostly healed, but will always be sensitive to gluten. I went to school for Health Coaching as a second career at Institute for Integrative Nutrition. Nutrient dense food gives the body the best fuel and building blocks to be vibrant, healthy, prevent disease, and maintain great energy as well as heal. I am excited to share delicious food recipes, tips, baking and treats too!

Bistro Lemon Chicken Dinner Salad

If I go several days without a salad, I start having salad withdrawals. Salads are like a surprise grab bag, there is so much variety. I never get bored with them. If you find them boring, maybe you are eating the same old one every day. One of the best things about salads is they can be an eclectic blend of different ingredients that go well together. The possibilities are vast.

One of my favorite establishments to eat in is a bistro. Bistros have an innovative, electric kind of happy buzz about them. The food isn’t fussy, but it is creative and pretty, and the ones I’ve been to have several kinds of freshly made enticing salads to choose from and many healthy options.

Bistro Lemon Chicken Dinner Salad

Here’s a Bistro Lemon Chicken Dinner Salad recipe you can make at home.

Bistro Lemon Chicken Dinner Salad

Ingredients:

4 Boneless Chicken Breasts

8 Cups Mixed Baby Romaine Lettuce

1 Can Mandarin Oranges in Their Own Juice (I Used Native Forest Brand)

1/3 Cup of Raw Sliced Almonds (Omit for AIP)

1/4 Cup Fruit Sweetened Dried Cranberries

3 Scallions, sliced

For the Marinade:

Zest of 1 Lemon

1/4 Cup Olive Oil

1 Tablespoon Honey

2 Cloves of Minced Garlic

1 Teaspoon Dried Oregano

1 Teaspoon Dried Tarragon

1/2 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper (Omit for AIP)

The Dressing:

1/4 Cup of Good Olive Oil

2 Tablespoons of Fresh Squeezed Lemon Juice

2 Teaspoons of Honey

1/2 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper (Omit for AIP)

Directions:

Preheat the Oven to 400º degrees. Place the chicken breasts on a baking sheet and brush all over top and bottom with the marinade. Bake in the preheated oven for 30 minutes or until the chicken is browning and has reached 165º degrees. Remove the breasts from the oven and let sit at least 15 minutes to retain their juice and cool.

Chicken Roasted for Salad

Now you can assemble the salad. Slice the chicken breasts thinly.

Sliced Lemon Chicken Breasts

Layer the romaine, chicken, oranges, almonds, cranberries and scallions in a large bowl. Whisk the salad dressing ingredients together and pour over the salad. Toss until well coated.

Bistro Lemon Chicken Dinner Salad

Bistro Lemon Chicken Dinner Salad is Gluten Free, Paleo, and a Big Salad. It is perfect for making ahead and having leftovers to pack for lunches on busy workweeks.

Makes 4 Large Dinner Salads

Eat Your Nutrients!

Cherry B’Nice Cream

I spent the first 25 years of my life as an ice cream “addict”. I grew up eating bowls of it. My father was a lineman for a power company, and he ate a large bowl quite frequently in the evenings and had no trouble burning it off the next day, and staying slender.

Cherry B’Nice Cream

Look No Hands!

My dairy filled ice cream daze ended when I could no longer tolerate dairy. This has led me to a finding a healthier and dairy free version of a treat that I can make fast and enjoy when the craving hits. Thus, this recipe for Cherry B’Nice Cream, aptly named to B’Nice to ones belly. 🙂 It is also figure friendly!

Cherry B'Nice Cream Recipe

Hope your belly likes it too! 🙂

Sam

Eat Your Nutrients!

Great Resource When You Don’t Have Time To Bake and For Ingredients When You Do

When You Just Want To Put Your Feet Up!

Have you heard of Wellbee’s, buzzing back to health?

It is a fabulous online bakery and food shopping experience for those on the SCD, GAPS or Paleo Diet. They are also Gluten Free, Grain Free and Refined Sugar Free.

They have a bakery completely dedicated to making food that is SCD Legal using honey for their sweetner. They are an invaluable resource for people who can’t just go anywhere to buy pre-made food. There products are good. I have been ordering from them for two years. What is also so nice about them, is you don’t have to spend hours reading ingredient labels and figuring out what products you can buy that aren’t going to mess with your digestion. They also offer prepacked portable snacks for travel, and when you are on the go, or don’t want to cook.

Some of my favorite items are their homemade croutons (I am a huge salad fan!), nut flours, a seasoning called Paleo Powder (this is a spice blend with all clean ingredients and no fillers), Lemon Infused Avocado Oil, Fermented Pickles, Pizza Crusts (Baked in their Bakery), Pecan Bread (Ditto on the Bakery), Duck Sauce, Ketchup, Hot Dog Buns (baked by them too), Granola and Apple Butter.

Switching your diet can be overwhelming at first. It is a huge learning curve, and they make it easier. I do want to point out, when you are beginning to heal your digestion, you will get the best results by spending time in phase one of a gut healing protocol. That means sticking to meat, vegetables, bone broth, healthy fat and a limited amount of fruit. Once you are seeing improvement and feeling much better, then is the time to add in nuts, seeds, honey, and grain free baked items one at a time and see how you do. This includes adding in dairy and legumes if tolerated. I want to mention that I don’t receive any payment at all from promoting them. They are just fantastic, and you should really know about them if you don’t already. Shout out to Donna! I am sure there are many that would benefit from this resource. I know it makes things so much easier for myself!

Check them out. Here’s the link!

Wellbee’s Prepared Food

Wishing you Happy Digestion!

Sam

Eat Your Nutrients!

Lacinato Kale with Garlic and Almonds

Lacinato Kale, also referred to as Dinosaur Kale, is a flat leafed kale with dark green blue leaves. This is my favorite kale to cook with. It has a slightly nutty flavor, and is less bitter than Curly Kale. I use Curly Kale to make kale chips, because the curls grab on to every bit of sauce you put on them. By now you would have to be hiding under a rock to not hear about all the health benefits in greens, and Kale has taken center stage in the past couple years.

Lacinato Kale with Garlic and Almonds

Kale is full of benefits, such as it is high in fiber, is a good source of Calcium, Iron, Vitamin C, Vitamin A, and Vitamin K. It is fabulous for strengthening your immune system, bones and skin.

This recipe for kale is crunchy, garlicky and savory. It is important to eat greens with fat to help your body access the nutrients, plus it just plain tastes good. I have used Olive Oil in this recipe. There are endless ways to serve this dish. It makes a great side for fish and chicken. Add some protein, and you have a meal.

Lacinato Kale

Lacinato Kale with Garlic and Almonds

Ingredients:

1 bunch of Lacinato Kale, Stripped of Stems and Washed

2 Tablespoons of Olive Oil

2 Cloves of Garlic, Minced (I use a garlic press)

1 Tablespoons of Lemon Juice (It brightens the dish)

1/2 Teaspoon of Sea Salt

1/4 Cup Sliced Almonds

Directions:

Slice the Kale into 1 inch strips by grabbing a bunch and using a sharp knife on a cutting board. Set aside.

Heat the Olive Oil in a large cooking pan over high heat. Add the Minced Garlic, and cook just briefly, just about 30 seconds. Add the sliced Kale and Sea Salt. Cook over high heat until the Kale is wilted, tossing frequently. Once wilted, add in 1 Tablespoon of fresh squeezed Lemon Juice. Toss just to coat.

Place the kale in a serving dish and sprinkle with the Sliced Almonds.

It’s Ready to Eat! It is so good!

Eat Your Nutrients!

Are You Living in Abundance?

abundance photo

Happy Friday! Are you living in abundance? Do you feel your life is balanced, and you are accomplishing your goals and living your purpose? It is good to evaluate areas of your life and check in now and then with yourself to see if your circle of life is on track. A circle of life includes many different facets such as Joy, Spirituality, Creativity, Finances, Career, Education, Health, Physical Activity, Home Cooking, Home Environment, Relationships and Social Life. This is something a Health Coach helps you explore as part of your coaching program. Here is a quick Abundance quiz! I wish you a life of Abundance! Have a fantastic weekend!

Take An Abundance Quiz Here

Chocolate Banana Quick Bread (Grain Free)

Who doesn’t love a portable quick bread that you can pack? My kiddos like a slice in their lunches, and I can feel good about the great ingredients in this recipe knowing it is good for them, and me, and sweet at the same time. It’s mostly those bananas with a touch of good quality honey baby! Quick breads are supposed to be soft, but not mushy, and I totally consider them a comfort food. How many of you had Mom’s or Grandma’s that made quick bread when you were young? My favorite, and it’s a classic, is banana bread.

Chocolate Banana Quick Bread Slices

Here is a healthy spin on Banana Quick Bread. It is chocolatey too with the addition of magnesium rich raw cacao! It also contains nice amounts of potassium, protein, and uses unprocessed, real food ingredients.

Chocolate Banana Quick Bread (Grain Free)

Preheat your oven to 350º degrees. Line a 8 inch loaf pan with parchment paper. This keeps the loaf from sticking and helps it lift right out of the pan, so leave some edges sticking out to grab on to.

Chocolate Banana Quick Bread Batter Ready for the Oven

Ingredients:

2 Cups of Superfine Almond Flour

2 Tablespoons of Coconut Flour

1/2 Cup Raw Cacao

1 Teaspoon of Baking Soda

1 Teaspoon of Baking Powder

1 Teaspoon of Cinnamon

1/2 Teaspoon of Allspice

1/2 Teaspoon of Sea Salt

Whisk together the dry ingredients in a bowl and set aside.

4 Ripe Bananas with black spots

4 Eggs (I used soy free eggs due to a sensitivity)

1/4 Cup Honey, I used raw honey

1/4 Cup Coconut Oil, melted

1 Teaspoon of Vanilla Extract

In a food processor, add all the wet ingredients and blend until completely smooth. Alternately, using a hand mixer, do the same. It will just take longer to incorporate, making sure the bananas are completely smooth.

Add in the Dry Ingredients, and continue to mix until completely blended. Pour into your prepared loaf pan. Bake in the preheated 350º oven for 60 to 75 minutes, or until a toothpick inserted into the center of the loaf comes out clean with just a few crumbs attached. Cool in the loaf pan five minutes on the counter before removing the loaf to cool completely before slicing.

Chocolate Banana Quick Bread Baked and Ready to Remove from the Pan

This bread keeps for three days at room temperature. For longer storage, refrigerate the loaf well wrapped.

Sliced Chocolate Banana Quick Bread

Eat Your Nutrients!

Celeriac Sun Dried Tomato and Basil Side Dish

I simply can’t get enough of this side dish! It is my new favorite potato replacement, but really in is unfair to Celeriac to call it a substitute for potato, like it is second best. Celeriac is an under appreciated root vegetable. Maybe because in it’s unpeeled state, it is unattractive (sorry celeriac).

Celeriac, Sun Dried Tomato and Basil Side Dish

However, the inside of the celeriac is a beautiful creamy white, and it loves to soak up flavor! In addition, it offers those who partake of it a nice dose of Vitamins C, K, B6, Phosphorous, Potassium, Magnesium, Manganese and Fiber.

You can make this side in under 30 minutes on the stove top. Let’s go!

Celeriac Sun Dried Tomato and Basil Side Dish

Ingredients:

2 Medium Celeriac Root (peeled and cubed into about 1 inch dice)

1/2 Cup Chicken Broth

2 Tablespoons of Olive Oil

2 Tablespoons of Oil Packed Sun Dried Tomatoes (finely minced)

2 Tablespoons of Fresh Basil, sliced

1/2 Teaspoon of Sea Salt

Directions: With a large heavy fry pan on the stove top, add your olive oil and warm over medium high heat. Add the cubed celeriac, and sprinkle with salt. Cook the cubes until just starting to brown, which will take approximately 2 minutes, turning once or twice. Add the broth and minced sun dried tomatoes. Cover the pan, and reduce the heat to a simmer. Simmer covered for 20 minutes, until the celeriac is fork tender, but not falling apart. Remove lid and cook until the liquid is mostly evaporated, and there is just enough left to make a nice sauce. Sprinkle the celeriac with sliced fresh basil. Toss to incorporate the basil and serve!

Celeriac, Sun Dried Tomato and Basil

Eat Your Nutrients!

Pumpkin Pecan Quick Bread (Grain Free)

Pumpkin Pecan Bread Loaf

This loaf of Pumpkin Pecan Quick Bread is moist and delicious! It is also grain free. The structure of the loaf is fantastic. There is 24 grams of protein in this recipe from the eggs, as well as healthy Omega 3’s and Vitamins A, D, E and K from the yolks, along with 36 grams of protein from the Almond Flour. I used soy free eggs since I can eat eggs without problems if they are soy free. I consumed a fair amount of soy in the past and developed an intolerance to it, and it is present in the eggs of chickens who are fed soy. You can read more about this topic here. You can use any egg you like in the recipe. I recommend a good quality, pastured one.

The bread comes together quickly, just like a quick bread should! It is great for breakfast, a snack, or packed in lunches!

Let’s bake a good quick loaf!

Pumpkin Pecan Quick Bread

Ingredients:

1 1/2 Cup Superfine Almond Flour

1 Tablespoon Coconut Flour

1 Teaspoon Baking Powder

1 Teaspoon Baking Soda

1/2 Teaspoon Sea Salt

1/2 Teaspoon Cinnamon

1/4 Teaspoon Cardamom

1/8 Teaspoon Nutmeg

1/8 Teaspoon Cloves

1/2 Cup Chopped Pecans

1 Cup Pumpkin

4 Eggs

1/4 Cup Honey

1/4 Cup Coconut Oil, melted

1 Teaspoon Vanilla Extract

Directions: Preheat the oven to 375º degrees. Line a 8″ loaf pan with parchment paper.

In a medium bowl, whisk together the dry ingredients through the cloves. Set aside. In a small bowl, with a hand held mixer blend together the pumpkin, eggs, honey, coconut oil and vanilla on high speed for 1 minute.

Pumpkin Pecan Bread Batter

Add the wet ingredients to the dry, and blend with a handheld mixer until completely smooth on medium speed. Fold in the chopped pecans, reserve a few pecans to sprinkle on the top.

Pumpkin Pecan Quick Bread Ready for the Oven

Place in the preheated oven, and bake for 50 minutes. Remove from the oven. Use the sides of the parchment paper to lift the loaf from the pan. Cool completely before slicing.

8 to 12 Servings

Go to In My Pantry for where to buy ingredients and my favorite brands

Eat Your Nutrients!

Easter Recipes Roundup!!!

Easter is this weekend. What plans do you have? Have you been preparing for a celebration?

My daughters are on Spring break this week, and yesterday, we colored eggs, planted pansies in the garden, and visited our local bookstore. The girls are avid readers and wanted to stock up on new releases. It is so nice after Winter to see some color! Colorful eggs, flowers, and Spring pastels everywhere! I love it!

I have put together a roundup for you of recipes from the blog that would be perfect for Easter, starting with these kid favorite, Grain Free Bunny pancakes! (For the young in all of us! You know you want your pancakes in bunny shapes!) Find the recipe by clicking the link below. They are a joyful way to start your morning!

Grain Free Bunny Pancakes

For a healthy and beautiful Easter Dinner spread, I suggest a starter of Bacon Wrapped Asparagus.

Bacon Wrapped Asparagus

As a main course, make this Bacon, Tomato and Basil Spaghetti Squash Casserole with a Spring Strawberry Sugar Snap Pea Salad.

Spagehtti Squash Cass 5

Bacon, Tomato, and Basil Spaghetti Squash Casserole

Strawberry Sugar Snap Pea Spring Salad

Spring Strawberry Sugar Snap Pea Salad

For a stunning seasonal dessert, serve this gorgeous SCD Paleo Strawberry Pie with Toasted Hazelnut Vanilla Orange Ice Cream, and everyone will be thinking you are the Hostess with the Mostess!

Summer Strawberry Pie with Toasted Hazelnut Vanilla Orange Ice Cream

SCD Paleo Strawberry Pie with Toasted Hazelnut Vanilla Orange Ice Cream

……and if you need ideas for all those hard boiled Easter Eggs, make these little peeps! They are so fun, festive, and easy!!!

paleo peeps 4 with type

Have a lovely Easter weekend! Ming says Hello!!!!

Hello From Ming!

Spatchcocked Rosemary Lime Roasted Chicken

Spatchcocked chicken is a pretty way to cook a whole chicken, but even better is, it is moister everywhere, and you won’t dry out the breast while waiting for the slower thighs to be cooked through.

Spatchcocked Rosemary Lime Roasted Chicken

Although to the eye, the chicken looks fancy and difficult, it really isn’t at all. I like to prepare my chicken several hours before roasting it, and put in in the refrigerator uncovered so it can rest in the rub right on the baking sheet and absorb the flavors. This also allows the skin to dry out when exposed to air, so it is extra crispy!!!

Spatchcocked Rosemary Lime Roasted Chicken

Ingredients:

1 – 5 to 6 pound whole chicken

Zest of 2 Limes

3 Tablespoons of Olive Oil

1 Tablespoon of Sea Salt

1/2 Teaspoon of Black Pepper

1 1/4 Teaspoon of Crushed Rosemary

1 1/2 Teaspoon Ground Ginger

Directions: Mix the olive oil and seasonings together for your Rosemary Lime Rub and set aside.

Now let’s spatchcock the chicken. It takes a little elbow grease, but trust me, it is easier than it looks! Much easier than cutting up a whole chicken! You will need a sharp knife or poultry scissors.

Remove Backbone

Place the chicken on a prepared baking sheet. Turn the chicken over onto its back, and starting on one side of the back bone, cute through the back. Now, do the same thing on the other side, and remove the backbone completely from the chicken. (You can use the backbone and giblets to make stock.)

Backbone Removed

That was the most difficult part. Turn the chicken over so the breasts face up, and with the palms of your hands, flatten the chicken by pressing on the breast area and splaying out the legs. It should look like this.

Spatchcocked Whole Chicken

Rub the chicken all over front and back with the Rosemary Lime Rub.

Place the chicken uncovered in the refrigerator a few hours, or as long as overnight. This step before roasting makes the chicken skin very crispy! You can skip it if you don’t have time, or you want chicken right away.

When you are ready to roast your chicken, Preheat the oven to 325º degrees and roast the chicken for one hour.

Test the thigh to make sure it has reached 165º degrees. Remove from the oven, and let the chicken sit for ten minutes to retain the juices before carving.

Enjoy this juicy recipe!

Eat Your Nutrients!