Tag Archives: low fodmap option

Chinese Chicken and Noodles with Bok Choy

January 8, 2018
Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant
9 comments
AIP Paleo, Asian Chicken, Chicken Dinner, Chinese Chicken, Chinese Food, Chinese New Year, Gluten Free, Healthy Meals, low fodmap option, Nightshade Free, Paleo Chinese Takeout at Home, Soy Free Chinese

I have a new Chinese chicken makeover that will fulfill all your cravings for Chinese takeout and not leave you feeling bloated and thirsty the next day.

Chinese Chicken and Noodles with Bok Choy - Perfect for Chinese New Year - Paleo, AIP

The chicken is skillet to oven, and we are going to make some butternut squash noodles and oven roast the bok choy! It’s a really, really good dinner.

Chinese Chicken and Noodles with Bok Choy - AIP Paleo - Nightshade Free

I am making this for Chinese New Year this year and am still working on some other recipes to add as well. It is a very special time for my family. Two of my daughter’s were adopted from China when they were babies, and I have always honored their heritage. One of the ways we do that is having a party on Chinese New Year and also the Autumn Moon Festival. Visiting China was magical each time, and authentic Chinese food is amazing, with lots of healthy vegetables included.

Chinese Chicken and Noodles with Bok Choy - Gluten Free - AIP Paleo

Chinese Chicken and Noodles with Bok Choy

Preheat your oven to 375º degrees F.

To begin, prep your butternut noodles and bok choy (see below). Then, mix together the ginger, tarragon, cinnamon, sea salt and cloves, and season your chicken cubes evenly with it.

Ingredients for the Chicken:

8 Boneless Skinless Chicken Thighs, cut into fourths

1 Tablespoon of Ground Ginger

2 Teaspoons of Tarragon

1 Teaspoon of Cinnamon

1 1/4 Teaspoon of Sea Salt

1/2 Teaspoon of Cloves

1 Tablespoon of Garlic Olive Oil

2 Tablespoons of Olive Oil (you may substitute 3 minced garlic cloves if you like and use regular olive oil in place of the garlic infused olive oil.)

Directions for the Chicken: In a large oven safe skillet, add the olive oils over medium high heat, swirling to coat the pan. Then add the seasoned chicken when the olive oil is hot enough to sizzle. Cook the chicken four minutes on one side or until golden brown, then flip the cubes and brown the other side. When the chicken is brown but not cooked through, pour the reduced chicken sauce over the chicken in the skillet, and toss to coat evenly. Place the skillet into the oven and cook the chicken an additional five minutes, or until the chicken is done. Spoon the chicken into a bowl and pour the sauce from the pan and all the brown bits over the chicken.

Chicken Sauce:

1/4 Cup of Coconut Amminos

1/4 Cup of Fresh Squeezed Orange Juice

3 Tablespoons of Honey

1/2 Teaspoon of Salt

Directions for Chicken Sauce:

Whisk together the sauce ingredients in a small saucepan. Bring to a boil over medium heat. Then, lower the temperature and simmer until the sauce is reduced by half. Set aside to prepare the chicken.

Ingredients for the Butternut Noodles:

1 Butternut Squash (Spiralized)

3 Cloves of Garlic (Omit for Low FodMap and Substitute Garlic Olive Oil for the Olive Oil)

3 Tablespoons of Olive Oil

2 Tablespoons of Coconut Aminos

1 Tablespoon of Honey

1 Teaspoon of Sea Salt

Directions: Spiralize the solid end of the peeled butternut squash. (I use this one and love it.) In a large skillet, add the olive oil, salt and garlic and cook over medium high until fragrant, this happens very quickly. Add the spiralized butternut squash noodles. Toss and cook until al dente. Then, whisk together the coconut aminos and honey, and toss with the squash noodles to coat. Cook a few more minutes, then set aside until ready to serve.

Bok Choy on Sheet Pan

Ingredients for the Bok Choy

6 Baby Bok Choy (Mine were pretty large, so you be the judge of how much you want.)

1/4 Cup of Olive Oil

1 Teaspoon of Garlic Powder (Omit for Low FodMap and substitute 1 Tablespoon of Garlic Olive Oil in place of 1 of the tablespoons of Olive Oil above)

1 Teaspoon of Ground Ginger

1 Tablespoon of Coconut Aminos

1/2 Teaspoon of Fish Sauce

1/2 Teaspoon of Sea Salt

Directions: Preheat the oven to 375º degrees F. Wash and half the bok choy lengthwise (see photo). Lay on a rimmed sheet pan. Whisk together the rest of the ingredients, and brush evenly over the bok choy. Bake in your oven for 20 minutes.

To Serve:

Place a mound of noodles on your plate. Spoon Chinese chicken and sauce over the noodles add some bok choy on the side. Dig in!

Delicious Chinese Chicken Dinner that is Grain Free, Paleo and AIP. It is the perfect dinner when you have a Chinese Takeout Craving!

Chocolate Chip Cranberry Orange Biscotti

Biscotti is my all time favorite cookie! They just go so well with coffee. I like to munch on biscotti when I play cards with friends. What’s your favorite card game? Mine is Euchre. I hope you still take time to play cards if you enjoy it! It seems harder to find the time anymore, but always leaves me feeling happy and connected. Here’s a great recipe for a cookie with holiday flavors, but you can enjoy it anytime of year.

Chocolate Chip Cranberry Orange Biscotti On a Plate with a Pug Mug - Grain Free

It is made grain free with coconut flour and has heart healthy olive oil in it.

Chocolate Chip Cranberry Orange Biscotti

Note: If you are eating strict SCD Low FodMap, substitute chopped pecans or walnuts for the chocolate chips.

Ingredients:

1/2 Cup of Coconut Flour, scooped and leveled

2 Eggs

1/4 Cup of Olive Oil

1/4 Cup of Honey

1/3 Cup of Enjoy Life Dark Chocolate Chips (here is the link for Amazon, but they are available at many grocery stores as well)

1/4 Cup of Apple Juice Sweetened Dried Cranberries (I use these)

Zest of one Organic Orange

1 Teaspoon of Vanilla Extract

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

Directions: Preheat your oven to 350°F.

In a medium mixing bowl, add the eggs, honey, vanilla, orange zest and olive oil. Beat with a hand held mixer for one minute. Sift together the coconut flour, baking soda and salt, then add it to the wet mixture. Beat for two minutes until the batter begins to thicken. Then, fold in the cranberries and chocolate chips, distributing evenly. Let set for 5 minutes to thicken. Coconut is very absorbent.

Scoop the cookie batter onto a parchment lined cookie sheet, an offset spatula, shape it into a rectangle measuring approximately 12″ x 4″ x 1″ high. Alternatively, you can shape it with slightly damp hands. This keeps the dough from sticking to your hands.

Chocolate Chip Cranberry Orange Biscotti Dough

Chocolate Chip, Cranberry Orange Biscotti Dough Log

Bake in your preheated oven for 18 to 20 minutes, or until the edges are starting to brown.

Baked Biscotti Log

Remove from the oven and cool on the sheet for one hour. Reduce your oven’s heat to 325° degrees. Place the cooled cookie log onto a cutting board, and with a serrated knife, carefully slice the log on a diagonal, cutting the cookies into long rectangles about 1 inch thick each.

Biscotti Ready For Second Bake Place the cut side down back onto the parchment paper, and bake 3 minutes per side. After the first 3 minutes, take the cookies out of the oven and flip them over to the other cut side. Take care not to over brown, as all ovens are slightly different. Remove the biscotti from the oven and cool completely.

Chocolate Chip, Cranberry Orange Biscotti Paleo

Store in an airtight container after cooling. Enjoy!

Chocolate Chip Cranberry Orange Biscotti - Grain Free and Paleo

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}

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

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.🙂

chicken and broccoli casserole. this casserole is a creamy, grain free, hot casseerole you can assemble in advance and bake later.

Eat Your Nutrients!

Oven Chuck Roast with Vegetables

Hungry for a delicious pot of tender chuck roast with loads of warming vegetables? I have a recipe that will warm you up body and soul. 🙂 There is plenty of juices and tender loads of nutritious vegetables.

Oven Chuck Roast with Vegetables

This was perfect last night after spending a few hours outside stringing holiday lights. I love being outdoors in the winter months in the brisk air. Most of the time I am moving my body a little more than I was yesterday. Yes, there were lights that didn’t work, and lights where half the string worked. Thankfully we had plenty to spare, and had strings that were working well! What happens, I wonder, to the lights that were working fine when you put them in the box and the next year are not functioning? It has been an ongoing mystery that people write about and include in movies, because many can relate.

Oven Chuck Roast with Vegetables

I have included Fennel, Onions, Carrots, Swiss Chard, Zucchini and Yellow Beans in this Roast along with a splash of fresh squeezed orange juice and savory Rosemary and Thyme. I think you will love it! No dried out roast here!

Oven Chuck Roast with Vegetables in Pot from the Oven

Oven Chuck Roast with Vegetables

Ingredients:

1 Three Pound Chuck Roast

1 Fennel Bulb (diced)

1 Yellow Onion (diced) (substitute green scallions if Low FodMap)

5 Carrots (peeled and coarsely chopped)

1 Bunch of Swiss Chard (stems stripped and coarsely chopped)

3 Zucchini (about 2 cups halved lengthwise and sliced)

2 Cups of Fresh Yellow or Green Beans

6 Cups of Broth (this is approximate depending on your pot)

1/2 Cup of Fresh Squeezed Orange Juice

2 Tablespoons of Garlic Olive Oil (you may substitute 3 cloves of fresh garlic)

2 Tablespoons of Olive Oil

1 Tablespoon of Apple Cider Vinegar

2 Teaspoons of Crushed Rosemary

1 Teaspoon of Thyme

1 1/2 Teaspoons of Sea Salt

Directions: Preheat your oven to 350º degrees. You will use a large dutch oven with a lid. Salt your chuck roast all over with 1 1/2 teaspoons of sea salt. In your pan, heat the garlic olive oil over medium high heat just until warm. Add the chuck roast and brown 5 minutes each side. Remove the chuck roast from the pan and set aside. Add 2 tablespoons of olive oil to the pan and add the diced fennel and onion, and sautee for 5 minutes. Stir in Carrots, Green Beans, Orange Juice, Apple Cider Vinegar, Rosemary and Thyme. Add the chuck roast to the top and pour over broth until it reaches the top of the roast. Bring the ingredients to a boil, then cover the pan with a lid and place into your preheated oven for 3 hours. At the end of three hours, remove the pan from the oven and add the Zucchini and Chard, tucking it down around the roast. Lift the roast out of the pan if needed and set it back on top of the vegetables. Bake another hour. Then remove it from the oven and it is ready!

Eat Your Nutrients!

Rum Raisin Ice Cream (Dairy Free)

For all those of you who have been missing Rum Raisin Ice Cream, here is a clean ingredient recipe! Rum Raisin Ice Cream was one of my favorites when I was a teenager. It is a classic flavor and perfect anytime of year, but I really like it in the Autumn. The rum flavor and raisins remind me of my Grandmother’s Plum Pudding with Hard Sauce she always made for the holidays with her recipe from “the old country”, as she used to say. She meant England. She had a very old recipe from my Great, Great, Great Grandmother that I want to try and revamp into a gluten free version. But for now, ice cream!

Rum Raisin Bowl of Dairy Free Ice Cream

This is a simple and delicious recipe of this classic that is dairy and egg free! If you are low fodmap, you can substitute currants for the raisins, and it will be simply delicious!

Rum Raisin Ice Cream (Dairy Free)

Now for the recipe!

Rum Raisin Ice Cream (Dairy Free)

Ingredients:

2 Cans of Coconut Milk (Full Fat)

1/2 Cup of Honey (use Clover Honey if Low FodMap)

1/2 Cup of Raisins (substitute currants if making Low FodMap)

1/4 Cup of Gelatin (Collagen not the Thickening Kind Here great for your hair, skin, nails and tummy)

2 Tablespoons of White Rum

1 Teaspoon of Vanilla Extract

1/8 Teaspoon of Himalayan Pink Salt or Sea Salt

Whisk all the ingredients together except the raisins. Stir in the raisins. Refrigerate for 4 hours to let the raisins plump and absorb some of the flavors and get the mixture chilled. Churn in an ice cream maker. Serve!

One of the things I like about adding rum to a non-dairy ice cream is, if you have leftovers and freeze them, the ice cream is easy to scoop right from the freezer.

8 Servings

Eat Your Nutrients!