Tag Archives: Healthy Recipe

Gluten Free Coconut Flour Blueberry Muffins

I am crazy about coconut flour baking! Coconut Flour is low carb, gluten free, contains protein, iron, fiber, and healthy fats, and scores low on the glycemic index. Of course all these attributes are fine, but who cares if the finished product isn’t very palatable. But coconut flour makes a fantastic muffin! Scroll down to see the photos of the one I have split open. I wish you could smell them, but you can see the texture! This particular recipe is bursting with blueberries! So, if you are a true blue classic blueberry muffin fan, this is for you!

Gluten Free Coconut Flour Blueberry Muffins

Are you a ship that is staying safe in your harbor? Branch out! Take a plunge and follow a dream. Try something new you have been dying to try but aren’t sure about. Step out of your comfort zone and blossom into the greatness you deserve and are capable of!

Coconut Flour Blueberry Muffins

Gluten Free Coconut Flour Blueberry Muffins

Preheat your oven to 350º degrees F. Line 12 muffin cups with non-stick muffin papers and set aside.

Ingredients:

6 Pastured Eggs

1/2 Cup of Coconut Flour (here)

2 Black Spotted Bananas

1/4 Cup of Olive Oil

2 Tablespoons of Honey

1 Teaspoon of Vanilla Extract

1 Tablespoon of fresh squeezed Lemon Juice

1/2 Teaspoon of Baking Soda

1 Pint of Fresh Blueberries

Directions: In a food processor with a blade attachment, blend the eggs and banana until the banana is smooth. Add in the rest of the ingredients except the blueberries, and blend for two minutes. Fold in the blueberries, reserving 1/4 cup for the tops. Scoop the batter into the prepared muffin cups, and sprinkle with the reserved blueberries. Let sit for 5 minutes on the counter to allow the coconut flour to soak up the liquid in your batter. Then, bake for 20 to 25 minutes in your preheated oven until the tops spring back. Remove from the oven, and cool for five minutes before removing from the pan and cooling on a wire rack. I give you permission to eat one hot! :-)))

Makes a dozen muffins

Blueberry Muffin.JPG

Coconut Flour Blueberry Muffins Hot From the Oven

Pittaya Watermelon Smoothie Bowl!

Hey you all! Are you ready for Summer and Smoothie Bowls? I am! Recently when I was on a trip to Phoenix, I stopped at Nektar Juice Bar and had their Pitaya Smoothie Bowl. It was such a gorgeous color of pink from the Pitaya, also know as Dragon Fruit, and it was delicious. I loved it so much, I was inspired to create my own!

I wanted ingredients to promote glowing and hydrated skin.  In the Summertime, the heat requires lots of hydration for our skin to stay plump and soft. This smoothie bowl will feed your skin from the inside out, as well as give you a daily dose of Selenium to give your thyroid vital nutrients to function its best. The selenium in this recipe comes from the chopped Brazil nuts in the topping. Just two Brazil nuts a day has your RDA of selenium! Pitaya (Dragon Fruit) is a superfruit that is a rich magenta color. You can pick up frozen smoothie packs of this fruit at your local health food store or Whole Foods Market. Pitaya is high in fiber and a good source of magnesium. A cup of watermelon in the smoothie is very hydrating and contains lycopene and vitamin C. I also added frozen cherries (which have the benefit of reducing inflammation and may reduce belly fat), coconut butter for healthy fat, and coconut water (more hydrating benefits). Here’s how you make it!

Pitaya Watermelon Smoothie Bowl

Ingredients:

1 Package of Frozen Pitaya Fruit

1 Frozen Banana (cut into thirds)

1 Cup of Frozen Watermelon (I like to cut it into chunks and have it on hand in my freezer for smoothies)

1/2 Cup of Frozen Sweet Cherries

1 Tablespoon of Coconut Butter

1/2 Cup of Coconut Water

Directions: Add all the ingredients to a high speed blender and puree. Pour into your favorite bowl, and top with blueberries, 2 chopped brazil nuts, and some coconut flakes. Enjoy!

Eat Your Nutrients!

Sandra Shields, Certified Health Coach

 

 

 

Lemon Baked Cod with Cucumber Plum Salsa

If you are looking for a fresh and light entree, this Lemon Baked Cod with Cucumber and Plum Salsa is perfect! The salsa is delicious over fish, and with just a few ingredients.

Lemon Baked Cod with Cucumber Plum Salsa

I am trying to eat seafood twice a week, and I like creative ways to enjoy it. Cod is a good source of B-12, selenium, phosphorus, protein, choline, Omega 3 and more. A fruit and vegetable salsa on top of the baked cod with the tang of a splash of white balsamic makes this the perfect spring dish, and also fantastic for the waistline, being a source of lean protein, while still being very satisfying! Gotta go try on my swimsuits soon. Does anyone else dread shopping for those? I love the quote, “Unlike Swimsuits, Flip Flops Fit Year after Year!” 🙂

Lemon Baked Cod with Cucumber Plum Salsa

Lemon Baked Cod with Cucumber Plum Salsa

Preheat the oven to 350º degrees F.

First the Salsa:

You want your salsa to have time to sit while the fish is cooked to marry the flavors.

Ingredients:

2 Ripe Plums, washed, peeled and diced

1/2 English Cucumber, peeled and diced

1/4 Cup of Red Onion, finely diced

2 Tablespoons of White Balsamic Vinegar (my go to 12 Year Aged White Balsamic – I don’t receive commission for sharing this. If you have an oil and vinegar shop, get yours there. It is superior.)

1/4 Teaspoon of Sea Salt

Directions for the Salsa: After you have chopped everything, toss the plums, cucumber and red onion with the white balsamic and salt, and set aside to meld the flavors. Now the fish!

Ingredients for the Cod:

4 Wild Caught Cod Filets

Zest of One Lemon

2 Tablespoons of Lemon Juice

2 Tablespoons of Olive Oil

Sea Salt and Pepper to Taste (don’t be stingy, the fish will thank you.)

Directions: Brush a tablespoon of olive oil on the fish, both sides. Use more if needed. Season your fish with sea salt and black pepper, and rub it with the lemon zest. In a non-stick, oven safe skillet, add the other tablespoon of olive oil, and heat to a shimmer over medium-high. Add your seasoned fish, and cook three minutes, then flip the fish gently and cook for another three minutes. Pop the fish in the oven and bake for five to seven minutes, or until the fish registers 145º degrees in the center. Be careful to check it after five minutes, because you do not want dry fish, and it cooks fast. Remove the cooked fish from the oven and drizzle the lemon juice. When serving, mound the Cucumber Plum Salsa generously on top of the fish….delightful!

 

Lemon Baked Cod with Cucumber Plum Salsa

 

 

Tuna, Avocado Egg Spirals with Gremolata Dip and Truffle Aioli

I had to guard these spirals when I was developing the recipe in order to have a chance to photograph them for you all! It was a Saturday morning, and the kids and hubby were home, and I didn’t dare turn my back. 🙂 I have been watching my baby Grandsons during the week, so I develop recipes mostly on Saturdays these days.

Tuna and Avocado Egg Spirals with Gremalota and Truffle Aioli Dipping Sauce

The two dips for these delectable spirals stand alone, so you could easily double the recipes to have more sauces on hand. I have been eating gremolata on everything savory lately. I love the salty lemon flavor with the bright taste of parsley. The two dips eaten with the spirals makes them very fun to eat! Who doesn’t love a dip, let alone two?

Tuna and Avocado Egg Spirals with Gremalota and Truffle Aioli Dipping Sauce

You can eat these highly nutritious spirals as soon as you assemble them, or wrap them up after rolling, and refrigerate them until you are ready to eat! Take them out of the refrigerator and slice the wraps right before you want to have them. They are a little easier to slice when cold, but oh so good right away as well!

Tuna Avocado Egg Spirals

Tuna, Avocado Egg Spirals

Ingredients: For each Egg Wrap you will need:

3 Pastured Eggs

1 Tablespoon of Water

1/8 Teaspoon of Salt

Pinch of Black Pepper

1 1/2 Tablespoons of Olive Oil

Whisk the eggs, water, salt and pepper in a medium bowl. In a 14 inch non-stick skillet, add the olive oil and heat over medium-high heat. Add the egg mixture, and swirl the pan to spread the egg evenly. Cook for a few minutes until the middle is starting to set and the edges are no longer runny. With a large rubber spatula, gently flip the egg wrap, and cook about 30 seconds on the other side. Slide out of the pan onto a cutting board.

Tuna Filling (this is enough for two egg wraps, if you want to make one wrap, half the recipe)

Ingredients:

2 Cans of Wild Albacore Tuna (I buy this kind that is mercury tested)

1/2 Cup of Mayo (I use Avocado Oil Mayo here)

1/4 Cup of Diced Dill Pickle

1/2 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper

1 Ripe Avocado (diced) This does not go in the filling. It is used when assembling the spiral.

Directions: Mix the tuna filling together.

Gremolata Dip

Ingredients:

3 Tablespoons of Garlic Infused Olive Oil (or 3 Tablespoons of Olive Oil and a Clove of Minced Garlic)

Zest of 1 Organic Lemon

2 Teaspoons of Dried Parsley

1/2 Teaspoon of Sea Salt

Directions: Whisk the ingredients together.

Truffle Aioli

Ingredients:

1/4 Cup of Mayo (my favorite is healthy avocado oil mayo here)

1 Tablespoon of Fresh Squeezed Lemon Juice

1 Tablespoon of Garlic Infused Olive Oil

1/8 Teaspoon of Truffle Salt (here)

1/8 Teaspoon of Black Pepper

Directions: Whisk all the ingredients together. Store refrigerated.

Now to Assemble the Spirals:

Lay out the egg wraps, spread them with half the tuna filling each. Sprinkle each wrap with half of the diced avocado. Roll them up snuggly, and then slice into 1 1/2 inch slices with a bread knife. Serve with the sauces.

Serves 2 to 4 people depending on if you have a Papa Bear or a Baby Bear appetite!

 

 

 

Chinese Orange Chicken

Juicy chicken thighs and fresh squeezed orange juice and zest really make this skillet to oven soy free Chinese Orange Chicken shine!

Chinese Orange Chicken

Chinese Orange Chicken

 

Coconut aminos is a fantastic substitute for soy sauce. I was thrilled to discover it several years ago, because it is hard to make some favorite Asian dishes without that distinctive salty umami flavor.

As with so many Chinese dishes, there is chopping and dicing required, but this Orange Chicken comes together very quickly after the prep, which can be done at your convenience, or all at once, and there is no messy deep frying. The total cooking time is about 25 minutes from stove to oven. Feel free to serve this with a steaming hot scoop of Jasmine Rice! There is plenty of sauce to meld into the rice. 🙂

Chinese Orange Chicken

Chinese Orange Chicken

 

Chinese Orange Chicken - Soy Free

Chinese Orange Chicken – Soy Free

 

Chinese Orange Chicken

Ingredients:

2 1/2 pound of boneless chicken thighs, diced into 2 inch pieces

2 Cups of Diced Carrots

1 1/2 Cups of Diced Yellow Onion

1/2 Cup of Sliced Green Scallions

1/4 Cup of Honey

1/3 Cup of a Good Quality Honey or Molasses Sweetened BBQ Sauce (like this or this both gluten free)

Zest and Juice of 1 Large Orange (make sure your microplane grater is sharp to get all the zest like this one)

3 Tablespoons of Apple Cider Vinegar

2 Tablespoons of Coconut Aminos (find it here)

3 Tablespoons of Olive Oil (Garlic Infused if you are eating Low FodMap)

3 Cloves of Garlic, Minced

1 1/2 Teaspoons of Sea Salt, divided

3/4 Teaspoon of Ground Ginger

Directions: Preheat your oven to 375º degrees. Use a large oven-safe, non-stick skillet, or stainless steel pan.

Add one tablespoon of olive oil to the pan and warm over medium high heat. Add the diced carrot and onion and a half teaspoon of sea salt. Cook for 5 minutes, stirring occasionally. Remove the carrots and onions from the pan and set aside. Add the remaining two tablespoons of olive oil to the pan along with the garlic (or garlic infused olive oil) and let it just sizzle. Add the diced chicken. Your pan should still be over medium high heat. Don’t disturb the chicken for about five minutes or until it is browned on the bottom. With a large spatula, flip the chicken pieces to the other side, and brown that side for about five more minutes. Meanwhile, whisk together the orange juice, zest, honey, coconut aminos, ginger, cider vinegar, and bbq sauce. When the chicken is browned, add the carrots and onions back in and incorporate. Pour the sauce over the mixture, and let it come to a simmer. Pop the whole pan into the oven and bake for ten minutes. Remove from the oven. The sauce will have thickened just right and the chicken will be cooked through.

 

*Affiliate Link – I receive a very small commission (cents) when you purchase products I recommend through my Amazon links. I use these products myself and never recommend anything I haven’t tried and use regularly. The small commission helps me keep my blog up, so if you have enjoyed my posts and recipes, I appreciate your support. You don’t pay any extra for your products. Thank you.🙂

Chicken and Broccoli Casserole {Gluten Free – Paleo}

Casseroles became popular in the 1950’s, and although I wasn’t around then, they are still a very versatile and popular one dish meal worthy of the table today. I have created a healthy version of one of my favorites!

Chicken and Broccoli Casserole {Gluten Free - Paleo}

Chicken and Broccoli Casserole {Gluten Free – Paleo}

A good casserole should be moist, tasty and have all the components for a one dish meal.  I have been making this casserole recently on a weekly basis. My kids love it! It is really, really good leftover, and great as a packed work lunch.

I used dried tarragon in the filling, which is so good with chicken! A good quality mayonnaise and eggs bind the filling together with the chicken and broccoli. I made coconut flour crepes to layer between the creamy chicken filling. I have made the casserole and baked it right away, and I have also assembled it and refrigerated it for up to a day before baking.

If you like the idea of batch cooking, their are options for cooking the chicken! I like to cook two whole chickens and use one for dinner one night, and shred or chop the other one to use in this casserole. If you use all chicken breasts, the same theory saves time! When you roast the breasts, I highly recommend bone-in, skin on for the moistest chicken breast!

Let’s make a piping hot casserole!

Chicken and Broccoli Casserole {Gluten Free – Paleo}

Ingredients:

4 Cups of Cooked, Diced Chicken

3 Cups of Steamed Broccoli (chopped)

1 1/4 Cups of Good Mayo (I use Primal Kitchen Mayo, it is so good and healthy – here)

3/4 Cup of Full Fat Coconut Milk (my favorite additive-free brand)

2 Eggs

1 Teaspoon of Dried Tarragon

1/2 Teaspoon of Sea Salt or Himalayan Pink

1/2 Teaspoon of Onion Powder

For the filling, whisk together the Mayonnaise, Coconut Milk, Eggs, Tarragon, Salt and Onion Powder. Add in the cooled chopped chicken and chopped broccoli. Place in the refrigerator while you make the crepes.

Crepes

1 Cup of Full Fat Coconut Milk

8 Eggs

1/4 Cup of Coconut Flour

2 Tablespoons of Lemon Juice (I like fresh squeezed)

2 Tablespoons of Olive Oil

1 Teaspoon of Sea Salt

Topping

1/2 Cup of Chopped Red Onion

1/2 Cup of Sliced Green Onion

Directions: Preheat a large non-stick electric griddle to 350º degrees. (A stove top non-stick pan will work too, just make sure your heat is set at medium). Whisk together the crepe ingredients. Whisk until there are no lumps! This is a good time to develop those arm muscles! Let the batter sit for 5 minutes to thicken slightly. Using a 1/4 cup measuring scoop, ladle the batter onto your preheated griddle, and cook until very lightly brown, flip and repeat, just like a pancake. You should have about eight crepes. Cool them on a wire rack. Then, cut them into 1 inch strips.

Preheat your oven to 350º degrees. Grease a 14″ x 10″ casserole with olive oil (size is approximate). Line the bottom of the casserole with 1/2 of the crepe strips. You will not have the bottom perfectly covered, and it is okay. Add the chicken and broccoli filling. Spread the filling evenly. Top with the remaining crepe strips. With a pastry brush, lightly brush on additional olive oil, just onto the strips. Sprinkle with diced red onion and sliced scallions.

Bake for 30 minutes in your preheated oven. Remove the casserole from the oven and cool ten minutes before digging in. Enjoy!

*This casserole can be easily modified to Low FodMap by omitting the red onion and onion powder. Just add more scallions. It is delicious that way as well.

Healthy Chicken and Broccoli Casserole

Healthy Chicken and Broccoli Casserole

Chicken and Broccoli Casserole {Gluten Free - Paleo}

Chicken and Broccoli Casserole {Gluten Free – Paleo}

*Affiliate Link – I receive a very small commission (cents) when you purchase products I recommend through my Amazon links. I use these products myself and never recommend anything I haven’t tried and use regularly. The small commission helps me keep my blog up, so if you have enjoyed my posts and recipes, I appreciate your support. You don’t pay any extra for your products. Thank you.🙂

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

Chocolate Coconut Milk Whip

Chocolate Coconut Milk Whip with Raw Cacao

Chocolate Coconut Milk Whip with Raw Cacao

 

I love a hot coffee in the morning that has some whip on top to slurp! I adore the cold creamy whip with the hot coffee. You don’t need an ISO whip to make this either. I am really loving mine and have been squirting it atop my coffee with abandon. However, I have also made the whip and kept it in a glass container in the refrigerator. It isn’t as airy, but it is definitely yummo. If you want to invest in an ISO Stainless Steel Whipped Cream Dispenser, you can find one here.

So, here is the recipe!

Chocolate Coconut Milk Whip with Raw Cacao

One can of Chilled Full Fat Coconut Milk

2 Tablespoons of Raw Cacao Powder

1 – 2 Tablespoons of Honey (to taste)

1/2 Teaspoon of Vanilla Extract

Directions:

Scoop the coconut cream off the top of the refrigerated coconut milk. It rises to the top of the can when refrigerated for a few hours. Keep the runny part for something else.

In a small blender, like a Ninja or Magic Bullet, blend all the ingredients. Pour it into your ISO Whip Dispenser and charge it as directed. If you aren’t using a dispenser, pour it into a glass container with a lid and refrigerate until it sets up. Then scoop it onto your coffee. Viola! Whip! A good tip is to store the can on it’s side, then whenever you want whip, you can just take it out the refrigerator and shake it a few times before dispensing.

Chocolate Coconut Milk Whipped Latte Topping

Chocolate Coconut Milk Whipped Latte Topping

 

Chocolate Coconut Milk Whip!

Chocolate Coconut Milk Whip!

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