Tag Archives: Healthy Eating

Chicken Enchilada Casserole, Gluten Free, Grain Free, Low Carb

My first introduction to chicken enchilada casserole was in high school when I went over to my friend Kristy’s house, and her mom made it for dinner. I was also taught how to properly eat a whole artichoke at that time. Amazing! The casserole was absolutely delicious, and I took the recipe home with me and gave it to my mom to make (who was an excellent cook) as well.

At that time I didn’t have a clue what gluten, gluten sensitivity or celiac was. We tried to eat healthy, and also had our share of Oreos and Nutter Butters in the cookie drawer, and it being the 70’s, I was envious of the kids who got to eat tv dinners. Ha! I completely didn’t know how lucky I was to have a mom who cooked most everything from scratch and fed us plenty of garden vegetables that my dad (Pop) grew with his very capable hands, lovingly adding compost, leaves and other garden amenities every year to make the soil fertile and very black.

But I digress, this is about Chicken Enchilada Casserole that is something to brag about and be appreciated by those who partake of it. This casserole is a healthy version of a casserole I loved that also happens to be gluten and grain free. A little secret…cashew based sauces are a creamy alternative to cream cheese.

Chicken Enchilada Casserole

Ingredients:

8 cups of chopped, cooked bone in chicken thighs

1 Cup of Gluten Free Enchilada Sauce (I used this brand)

2 Tablespoons of Chopped Green Chilies (I used a gluten free brand from the grocery store)

1 Tablespoon of Taco Seasoning (I used this brand which is gluten free and no fillers and delicious)

1 Cup of Shredded Sharp Cheddar Cheese (for the top)

1 Cup of Plain Greek Yogurt

Salt and Pepper for the Chicken to Taste

My Recipe for Dairy “Cheese” Sauce here:

Dairy Free Cheese Sauce:

1 Cup of Raw Cashews soaked in 4 cups of water for 4 hours, then rinsed and drained)

1 Red Bell Pepper, seeded

1/4 Cup of Fresh Squeezed Lemon Juice

1 Tablespoon of Nutritional Yeast

1 Teaspoon of Ground Tumeric

1/2 Teaspoon of Onion Powder

1/4 Teaspoon of Salt

Directions:

Soak your cashews. You can also do this in the refrigerator overnight.

Preheat your oven to 400 degrees F. Lay out your bone in skin on chicken thighs in a single layer. Sprinkle with salt and pepper, and roast in the oven for 40 minutes. Remove the chicken from the oven and set aside to cool.

Reduce the oven temperature to 350 degrees F.

While the chicken cools a little, drain and rinse your soaked cashews. Blend up your sauce using the soaked cashews (we soak them to soften them and get them really, really creamy).

In a high speed blender, add the cashews and all the Cheese Sauce ingredients, and using your plunger blend it on high until it is completely combined and very creamy.

Remove the bones from the thighs, and chop them into bite sized pieces. Put them in a big mixing bowl, and add in your cashew cheese sauce you just blended and the rest of the ingredients except the shredded sharp cheddar cheese, and combine using a rubber spatula. Grease a large casserole dish, and put your chicken enchilada mixture in to the dish. Spread evenly.

Sprinkle the shredded sharp cheddar cheese on top, and bake for 30 minutes until the sides are bubbly. If you’d like, you can refrigerate it to bake later, just increase the baking time to 45 minutes.

Enjoy!

Fruit and Quinoa Granola, Gluten Free, Dairy Free

Guess what makes really great granola other than oats? Quinoa Flakes!

As someone who cross reacts to gluten when eating gluten free oats, quinoa flakes have been a very happy discovery! It can be substituted anywhere oats are called for.

This is a healthy granola recipe that is made with three kinds of dried fruit. I’ve included dried blueberries, raisins and turkish figs in this recipe.

It is sweetened with maple syrup, and the fat used is heart healthy olive oil. I added a touch of warming cozy cinnamon.

How do you like to eat granola? I like it as a yogurt topping and just plain by the handful.

Fruit & Quinoa Granola, Gluten Free, Dairy Free

Preheat your oven to 350 degrees F.

Ingredients:

3 Cups of Quinoa Flakes (my go to gluten free brand)

1/3 Cup of Pure Maple Syrup

1/4 Cup of good Olive Oil

1/2 Teaspoon of Ground Cinnamon

1/8 Teaspoon of Salt

1/2 Cup of Turkish Figs, diced

1/3 Cup of Dried Blueberries

1/3 Cup of Raisins

Directions:

Spread your quinoa flakes in an even layer on a baking sheet, and toast for 8 minutes stirring half way through.

Remove quinoa flakes from the oven and place them in a large mixing bowl.

Heat the maple syrup, olive oil, cinnamon and salt over medium high heat to a rolling boil. Pour the hot mixture over the bowl of toasted quinoa flakes, and stir until evenly and thoroughly coated.

Spread the granola on a parchment lined baking sheet, and bake in the oven for 18 minutes, stirring half way through after 9 minutes.

Remove the granola from the oven and stir in the dried fruit.

Cool completely on the baking sheet before storing in an airtight container.

This will keep for at least a week at room temperature.

Resistance to Healthy Eating Goals from Family and Friends

 

daisy tea

Don’t Let Family and Friend’s Resistance of Your Healthy Eating Goals Sabotage You.
I’ve been there. Change is hard no matter what it is. Humans do not like to be uncomfortable, and change disrupts the apple cart.
Psychological analysis of why someone you care about is so upset by what You choose to put in your mouth is written about a lot, but the truth is there is an array of reasons depending on the relationship.
What you eat and how it will make You feel about yourself, your energy, your health, your looks, your vitality, your pain, your future ultimately affects you! 


Food is such a hot button, and it draws the lines between friends and family and cuts loose a slew of judgement and opinions on both sides.


So what are the facts? 


Healthy Eating and choosing foods that support your body and well being will make you:


Less Bloated
Mentally Sharper
More Energetic
Leaner with more Muscle Mass
Create Healthier Cells Going Forward
Give You the best form of Whole Food Nutrients
A Better Chance of Dying of Old Age
Blood Sugar Regulation
Supportive of the Health of the Next Generation through example
Better Mood
Glowing Skin


I’m interested. What have you found to be the biggest challenge socially or with family that keeps you stuck eating food that really doesn’t serve you?

I always love to hear from you!
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Sandra Shields, Health Coach

Chocolate Covered Banana Pops 3 Ways! Chocolate Raspberry, Toasted Coconut and Pecan!

Banana Pops on a tray and napkinsBanana Pops are a delicious healthy treat that you can make at home! They are beautiful and perfect for cravings! Seriously good!

Chocolate Covered Banana Pops on a stick

Kids love these too. Roll them in their favorite toppings, and if they are picky, make them plain dipped chocolate.

Yummy Yummy Banana Pops

There is a vast amount of toppings that you can roll these in, so go with your favorites. But I have to say, these three varieties are Very, Very delicious.

Chocolate Dipped Banana Pops on a cookie sheet

The raspberry has that tart flavor that contrasts beautifully with the dark chocolate cashew butter coating.

Raspberry Banana Pop

The toasted coconut is crunchy and delightful on the outside. Yum!

Chocolate Banana Pop with Toasted Coconut

If you love nuts on your hot fudge sundaes or in your ice cream, then the pecan version is yours!

I also combined the pecans and raspberries and pecans and coconut in some of the banana pops!

Yummy Yummy Banana Pops

Why not make a variety batch to please everyone?

Banana Pops 5

Super simple, fun and easy to make, you can definitely include the kids in making these!

Chocolate Covered Banana Pops 3 Ways

Ingredients:

5 yellow bananas (not too ripe, yellow with no brown spots)

9 oz. of Dark Chocolate Chips (I used this allergy free kind)

1/3 Cup of Cashew Butter (I used this Maple Sweetened brand)

1/2 Teaspoon of Pure Vanilla Extract

2/3 Cup of Toasted Unsweetened Coconut Flakes (like these)

2/3 Cup of Crushed Freeze Dried Raspberries (I used this organic brand)

2/3 Cup of Chopped Pecans

Popsicle Sticks

Directions:

Slice your bananas into equal thirds, and insert a Popsicle stick halfway into one end. Prepare a parchment lined baking sheet or two.

If you bought pre-toasted coconut flakes, crush them slightly with your hands, and place them onto a salad sized plate. If you would like to toast your own. Place unsweetened coconut flakes onto a cookie sheet, and toast them in a 350° oven for ten minutes, stirring once. Cool then crush.

Blitz your freeze dried raspberries in a mini food processor, or put them in a ziplock bag and crush them with a rolling pin.

Chop your pecans. Put all your toppings on individual salad plates in a row.

Melt the Chocolate Chips, Cashew Butter and Vanilla Extract together in a double broiler, stirring to combine.

After the chocolate mixture has melted and is stirred until creamy, set the pan in a row like this: bananas, melted chocolate, toppings, parchment lined cookie sheet.

Dip your bananas 3/4 of the way into the melted chocolate. Let the excess drip off. Then, roll in the topping of your choice. Set the dipped and rolled bananas on the parchment lined cookie sheet.

When all your bananas are dipped, place them into the freezer for one hour. They are ready to eat. Store the bananas in an airtight container in the freezer.

Makes 15 Banana Pops

Chocolate Covered Banana Pops 3 Ways! A healthy frozen treat with melted dark chocolate and cashew butter. These are dipped and rolled in toppings. Dairy and Gluten Free!

*This post has affiliate links in it. I receive a very small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog. Thanks! 🙂

 

 

Embracing and Feeling Good In Your Body

Package You Come In

The number one most important thing about your body is how you feel in your body! Having energy, feeling alive and excited when you wake up, being healthy, and being able to do what you would like, because you feel good inside and out. Take care of your package so it can take care of you. Your body loves you and wants you to feel good, so treat it well!

Some things I’ve learned about my body is:

1 – The perfect body is all in they eye of the beholder

2 – You can be skinny and unhealthy and also the opposite.

3 – Feeling good inside your body has a lot to do with what you eat as well as your mindset.

4. How your clothes fit does matter and affect how you feel about your body.

5. What you eat you crave. Processed junk food or healthy whole food. Your palate will change for the worse or the better.

6. Whole, real food gives you energy and supports a healthy body.

7. We are all unique individuals, and all healthy foods may not be right for you, so you need to listen to your body and eat the ones that agree with you. This doesn’t include junk food however.

Enjoy your day!

Sandra Shields, Health Coach

 

Eat Seven Servings Plus of Vegetables a Day and Notice the Difference!

Benefits of Eating Broccoli

Good Morning Everyone!
Are you getting your veggies in every day? I challenge you to eat at least seven servings of vegetables daily! Yes, at least seven, and I prefer eleven. It isn’t as hard as you think! A serving is roughly 1 cup of raw vegetables, 1/2 cup of cooked, or 2 cups of raw, leafy greens. If the leafy greens are cooked, such as spinach, chard and kale, it shrinks considerably! The average person eats less than three servings daily of vegetables. That’s not enough nutrients for your body, and vitamin pills have their place, but they are never the same as real food working synergistically with your miraculous machine (your body). Look at all the benefits of broccoli alone! Here’s an example of getting those vegetables into your day in a variety of colors.
Breakfast – Throw some leafy greens into a fruit smoothie or the eggs you are scrambling. Be generous, and that’s two servings to jump start your day! Make a vegetable omelet. Add some vegetables from last night’s dinner to your breakfast on the side.
Lunch – Include a salad with your meal. It is filling, and you can get in at least three servings of vegetables. Think Tomatoes, Romaine, Shredded Carrot, Cucumbers, Onions, Peppers, Scallions, and how about some Basil?
Dinner – Make a deliberate decision to always serve three vegetables at dinner. This is easy in a stir fry, or a vegetable medley. Last night I made a quinoa shrimp bowl for the whole family. It had carrots, scallions, basil, broccoli, and zucchini in it. We also had a salad.

Here are a few recipes from my blog that are vegetable forward main dishes, and there are many more in the recipe index.

Bacon, Tomato and Basil Spaghetti Squash Casserole

Butternut Squash Lasagna

English Cottage Pie

Grilled Vegetables and Shrimp Toss

Below, I have a handy free Seasonal Produce Guide to help you out!

Seasonal Produce Guide


Find ways you like to cook and eat vegetables, and just do it! Over time, you will notice a huge difference in how you look and feel! Summer is one of the best times to meet this challenge. There is an abundance of fresh, local vegetables available. I want you to feel your best! So, I’m curious, how many servings are you guys getting on average a day? How do you eat them?
Enjoy your Wednesday!
Sandra Shields, Certified Health Coach

Self Improvement

What are you working on in your life? Are you better than you were yesterday? We all have areas in our lives we work on no matter our age.

Improvement

Enjoy your day!

Sandra Shields, Certified Health Coach

Free Printable Farmer’s Market Guide!

Farmer's Market Shopping

Good Morning!

Did you have a fun Memorial Day weekend? I had a blast! It was so nice to relax and play, with no obligations or “to do” list!  We visited our farmer’s market this weekend. I love the beginning of growing season and all the local produce bursting with nutrition and so fresh! It is also a great outing and sense of community while you support local growers. Here is your free guide! Compliments of me and Institute for Integrative Nutrition, the school where I graduated as a Health Coach!

Just click the guide below, and you will have a free PDF printout you can take with you and refer to! There is also a free recipe and other health tips using Farm Market finds!

Farmers Market Guide

Enjoy your day!

Sandra Shields, Certified Health Coach

20 Savory Paleo Sauces You Will Want to Make!

20 Savory Paleo Sauces You Will Want to Make!

What’s the secret to eating something that’s good as opposed to amazingly delicious and fun? It’s all in the sauce! There is no law that you have to eat a certain sauce with a certain food, although there are plenty of traditional ways to eat sauce, such as tartar sauce with fish, salsa with chips, pizza sauce on pizza.

I have talked many times about my love of sauces and their ability to elevate food to all new levels and make something gourmet.

So dish it out! Mix it up too! Being the foodie that I am, I like to keep it interesting. You won’t get bored with a little imagination and some sauce! Explore these winners. Try them all! They are delicious!

Fire Roasted Salsa from Paleo Leap

Enchilada Sauce by Jan’s Sushi Bar

Mayonnaise (30 Second Immersion Blender Recipe) at Real Food with Dana

Better than Peanut Sauce: Paleo Almond Satay Sauce by Rubies and Radishes

Fresh Basil Pesto by Sam 🙂

Buffalo Hot Sauce by Pete’s Paleo

Salsa Roja – Mexican Red Table Sauce by Chili Pepper Madness

Thai Sweet Chili Sauce by leelaLicious

Tomato Basil Jam by Sam

Homemade Ketchup with Honey from An Oregon Cottage

Quick and Easy Homemade Pizza Sauce by Bowl of Delicious

Low FodMap Honey Orange Barbecue Sauce by Sam

3-Ingredient Bacon Jam by Real Food Liz

Chimichurri Sauce by Gimme Some Oven

Simple Tartar Sauce by Sam

Paleo Honey Mustard Sauce by Paleo Newbie

Ranch Dressing (SCD Low FodMap)

Taco Sauce (Low FodMap)

Won’t Miss a Thing Ranch Dressing

SCD Low FodMap BBQ Sauce

Paleo Worcestershire Sauce by Paleo Table

Enjoy!

Eat Your Nutrients!

Eat Your Nutrients!

Fuji Apple Pecan Beet Salad With White Balsamic Vinaigrette

I will admit it! I am a total salad crazed nut! I love to nosh on it! I never get tired of salad and have been eating them my whole life! You can totally chock them full of all different kinds of healthy ingredients and endless variations! So, I never get bored. You can make an entire meal of a salad with some kind of protein added, or make it a lighter side salad.

A useful tip when you are trying to lose weight or keep from gaining it back, is to fill your plate once with your meal, including salad. If you are still hungry and want to go back for seconds, make it more salad. It fills you up, and you are getting more vegetables and greens which can help reduce cravings.

Fuji Apple Pecan Beet Salad with White Balsamic Vinaigrette Dressing

Today I have a recipe for an Autumn salad that would be really wonderful served with Thanksgiving Dinner. It has a completely seasonal Fall vibe with fuji apple, golden beets and shallots. The white balsamic vinaigrette has just the right tanginess and compliments the sweet apple.

Fuji Apple Pecan Beet Salad with White Balsamic Vinagrette Bowl

Fuji Apple, Beet Pecan Salad with White Balsamic Vinaigrette

Ingredients for Salad:

1 Head of Butter Lettuce

1 Head of Iceburg Lettuce or Baby Romaine

1 Fuji Apple

2 Medium Golden Beets

1/2 Cup Thinly Sliced Shallots

1/4 Cup Raw Pecans

White Balsamic Salad Dressing:

1/4 Cup Extra Virgin Olive Oil

3 Tablespoons of White Balsamic Vinegar (I used 12 year old aged)

1 Teaspoon of Honey

1/2 Teaspoon Himalayan Pink Salt or Sea Salt, plus more for the beets

1/4 Teaspoon of Black Pepper, plus more for the beets

(Mix all the dressing ingredients together with a whisk until emulsified.)

Directions:

Preheat your oven to 375º degrees. Rub the beets with 1/2 teaspoon olive oil each and sprinkle with some extra salt. Roast whole in the oven for 45 minutes until they pierce easily with a fork. (this can be done in advance).

Peel the beets and dice into small bite size pieces. Place the beets into a small bowl and toss with 1 Tablespoon of the balsamic dressing and 1/2 teaspoon of himalayan pink salt and 1/4 teaspoon of black pepper. Set aside.

Wash and spin your lettuce, tear into bite size pieces, and place in a salad bowl. Thinly slice the shallots, and dice the fuji apple into pieces the same size as the beets.

Add the shallots, apple, beets and pecans to your salad. When you are ready to serve the salad, toss with the remaining salad dressing.

You are ready to serve a beautiful Autumn salad in a bowl! This salad contains healthy fat from the olive oil and pecans, fruit and vegetables! But, most of all it is delicious!

Fuji Apple Pecan Beet Salad with White Balsamic Dressing

 

Eat Your Nutrients!

Eat Your Nutrients!

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