Tag Archives: Recipe

Blackened Fish Tacos with Hot Honey Mayo and Mango Chutney – Gluten Free

Blackened Fish Tacos with Hot Honey Mayo and Mango Chutney – Gluten Free

As I was gazing out the window sipping a cup of hot tea and watching the snow falling in quite a big snowstorm Monday, (also watching the birds at the feeder eating black sunflower seeds), I started thinking about what to do with the Cod I had in my freezer.

I have been bored with Cod, but in a fish taco, that could be exciting for the taste buds, especially if it had spices with some heat and was paired with a tangy hot honey sauce and mango chutney on top all wrapped in a warm corn tortilla with some red shredded cabbage for some crunch.

Cod is very finicky, you have to cook it to 145 degrees to be food safe, but just a smidge more, I mean 155 degrees, and it is like rubber. This Blackened Fish Taco hit all the spots, it was tender and flaky with spicy, savory and sweet. The family said this is definitely “blog worthy”. That is a phrase we use when I am testing recipes to share here. I hope you enjoy it as much as we do. In my opinion, it is definitely a reason to have cod in your freezer.

Blackened Fish Tacos with Hot Honey Mayo and Mango Chutney – Gluten Free

2 Pounds of Cod (approximately 7 pieces)

3 Tablespoons of Avocado Oil, for frying

Corn Tortillas

2 Limes

Shredded Purple Cabbage

Mango Chutney

Hot Honey

Mayonnaise

Blackened Seasoning, recipe follows

Salt

Let’s make the blackened seasoning ( you can also purchase it already made for you) Here is my homemade recipe that makes just enough for the fish:

Blackened Seasoning

1 Tablespoon of Paprika

1 Teaspoon of Salt

1 Teaspoon of Garlic Powder

1 Teaspoon of Onion Powder

1 Teaspoon of Oregano

1/4 to 1/2 Teaspoon of Cayenne Pepper depending on how much heat you like

Mix the spices together in a small bowl, and it’s ready to use.

Hot Honey Mayonnaise

1/2 Cup of Mayo (I use Primal Kitchen)

1/4 Cup of Hot Honey (I got mine in the deli section of our grocery store)

1 Tablespoon of Freshly Squeezed Lime Juice

1/2 Teaspoon of Salt

Whisk it all together, and put it into the refrigerator until it’s time to serve.

Hot Honey Mayo

Directions for the Fish Tacos:

You will need a large frying pan for the fish, and a smaller one to warm the corn tortillas.

Place two tablespoons of avocado oil in the large pan and one tablespoon in the smaller pan.

Blackened Seasoned Cod

Sprinkle your Cod with all of the blackened seasoning on both sides evenly, and place it in the pan. Put your pan on a hot burner on high, and cook the fish for three minutes on one side, and then flip it over for another three to four minutes. Use a thermometer to gage the heat until the fish reaches an internal temperature of 145 degrees, being careful not to go over, so your fish is as tender as possible. This depends on the thickness of your fish. When the fish is done, squeeze the juice of one lime all over the cooked fish.

Save this recipe for later 📌
Blackened Fish Tacos with Hot Honey Mayo & Mango Chutney

Meanwhile heat your corn tortillas in the smaller pan in avocado oil one at a time, flipping them with tongs to warm both sides.

To serve, place a blackened piece of cod on a warm corn tortilla, top with hot honey mayo, a dollop of mango chutney, and some shredded purple cabbage. Enjoy! This recipe came together quick and easy, and I can’t wait to make it again. It is gluten free and dairy free, and a healthy dinner entree. Serve it with veggie sides or a nice leafy green salad.

Blackened Fish Taco with Hot Honey and Mango Chutney

As the near year is just a few days away, I wanted to also share my thoughts on going into 2026. Lets make 2026 unbelievably good for us. Let our mindsets be intentional this year. Not resolutions, but small choices and resets each week. Tips: Put some post it’s on your mirror, set a reminder on your phone, set aside daily space for yourself even if it’s 10 minutes that is different than before, start a journal that is vision centered kind of like a vision board.

“The greatest danger for most of us is not that our aim is too high…” – Michelangelo

I always love to hear from you!

Blessings,

Sam

Sandra Shields, Health Coach

Vanilla Cranberry Protein Energy Balls

I love creating nourishing snacks that are both delicious and supportive of your health. These Vanilla Cranberry Energy Balls are the perfect no-bake treat—packed with wholesome ingredients, protein, and optional nutrient-rich boosters. They’re naturally gluten-free, portable, and a wonderful pick-me-up during the day.

Why You’ll Love These Energy Balls

  • Naturally sweetened with Medjool dates—no refined sugar needed.
  • Protein-powered with a boost of vanilla protein powder.
  • Nutrient-dense when you add flax, chia, or hemp seeds.
  • Kid-approved thanks to the mini chocolate chips and chewy cranberries.
  • Quick & Easy—no baking required and ready in under 15 minutes.

Ingredients

  • 1 cup pitted Medjool dates (about 10–12, soaked in warm water if dry)
  • 2 tablespoons ghee, room temperature
  • ½ cup vanilla protein powder (Use a clean brand like Shaklee’s Vanilla Life Shake Protein Powder or Paleo Valley Vanilla Bone Broth Protein Powder)
  • ¼ teaspoon sea salt
  • 1 teaspoon vanilla extract
  • 2 tablespoons fruit juice–sweetened dried cranberries, chopped
  • 2 tablespoons mini chocolate chips (dairy-free if needed)
  • ½ teaspoon cinnamon

Optional Boosters:

  • 1 tablespoon ground flaxseed
  • 1 tablespoon chia seeds or hemp seeds

Instructions

  1. In a food processor, pulse the dates until they form a sticky paste.
  2. Add ghee, protein powder, sea salt, vanilla extract, and cinnamon. Process until well combined.
  3. Transfer the mixture to a bowl and stir in chopped cranberries and mini chocolate chips. Add any optional boosters at this stage.
  4. Roll into 12–14 balls (about 1 tablespoon each).
  5. Place in the refrigerator for at least 20 minutes to firm up.

Storage

Store in an airtight container in the refrigerator for up to one week, or freeze for up to three months.

These energy balls are a fun way to satisfy your sweet tooth while giving your body nutrients it needs to thrive. They’re perfect for an afternoon snack, a pre-workout bite, or even dessert. I’ve been keeping a batch in my fridge lately, and they never last long!

Have you made your own energy balls before? What flavor combinations are your favorite?

Bold, Gut-Friendly Flavor: Dairy-Free, Gluten-Free Tandoori Chicken

If you’re craving something warm, spicy, and satisfying—but need to keep it both gluten-free and dairy-free—this Tandoori Chicken is exactly what your meal rotation needs.

Made with a creamy unsweetened coconut yogurt marinade, warming anti-inflammatory spices like turmeric and ginger, and juicy bone-in chicken thighs, this dish is packed with bold flavor and nourishing ingredients. Perfect for summer grilling or year-round roasting, this version skips the dairy without compromising on richness and depth.

✨ Why I Love This Recipe

As someone who’s committed to clean, nutrient-dense meals that work with my gut—not against it—this Tandoori Chicken checks all the boxes:

  • Naturally gluten-free & dairy-free
  • Rich in anti-inflammatory spices
  • Gut-friendly and hormone-supportive
  • Easy to meal prep or double for a crowd
  • Versatile: bake, grill, or air fry

🛒 Ingredients

  • 2 lbs bone-in chicken thighs (skin on or off, your choice)
  • 1¼ cups unsweetened coconut yogurt
  • ¼ cup fresh lemon juice
  • 3 tbsp extra virgin olive oil
  • 6 garlic cloves, minced
  • 1 tbsp ground ginger
  • 2 tsp ground cumin
  • 1 tbsp ground fennel
  • 2 tsp smoked paprika
  • 1 tbsp ground turmeric
  • ½ tsp cayenne pepper (adjust to heat preference)
  • 2 tsp sea salt
  • ¼ tsp white pepper

🍋 How to Make It

1. Make the Marinade
In a large bowl, combine the coconut yogurt, lemon juice, olive oil, garlic, and all of the spices. Whisk well until smooth.

2. Marinate the Chicken
Add chicken thighs to the bowl and coat thoroughly with the marinade. Cover and refrigerate for at least 4 hours, but ideally overnight to let the flavors soak in.

3. Cook Your Way

  • Oven method (my go-to): Preheat oven to 425°F (220°C). Line a baking sheet with parchment. Arrange the marinated chicken in a single layer and bake for 35–40 minutes, or until the skin is crisp and the meat is cooked through.
  • Grill: Preheat to medium-high and grill for 6–8 minutes per side. The photo shows my bone in chicken thighs cooked on our Blackstone grill.
  • Air fryer: Cook at 375°F for 20–22 minutes, flipping halfway.

4. Finish and Serve
Sprinkle with chopped fresh cilantro if desired and serve with lime wedges. Pairs beautifully with cauliflower rice, white or brown rice, grilled veggies, or a crisp cucumber salad.

🧠 Nutrition Note

This recipe is packed with powerful spices that support digestion, reduce inflammation, and help regulate blood sugar. Turmeric and ginger in particular are two of my favorite go-to’s for overall wellness and hormone balance.

Don’t forget to tag me on Instagram if you make this—I love seeing how you recreate Sam Eats Her Nutrients recipes in your own kitchen! 📸 Let’s Connect!

I share a mix of healthy recipes, clean beauty tips, and handmade projects from my studio.
Follow me @SewGlowEatWell for a peek into what I’m cooking, crafting, and creating.

📌 Save It for Later:

“Bold & Gut-Friendly: Gluten-Free, Dairy-Free Tandoori Chicken”
A perfect meal prep star or crowd-pleaser—pin it, share it, make it again and again.

Delicious Green Energy Bites Recipe

Delicious Kid Friendly Healthy Snack.

I’m so glad you’re here! As many of you know, I’m a Certified Health Coach, and I’m passionate about creating recipes that help people feel their best. Recently, I’ve been incorporating Shaklee’s skincare and supplements into my daily routine after thoroughly researching the cleanest and safest brands on the market. After using their products for several months, I decided to become a Shaklee Wellness Advocate. My goal is to support you in feeling your best at any age with clean, science-backed nutrition and skincare. 💚

This February, I’m dreaming of spring! But let’s be honest: winter can leave us feeling a little sluggish, especially towards the end. That’s why I’m excited to share a new recipe to keep your energy up and help you sneak more greens into your day—all while treating your taste buds!

Delicious Green Energy Bites Recipe

These Green Energy Bites are a simple, delicious way to boost your energy while sneaking in a serving of greens. They’re perfect for picky eaters because you can’t even taste the greens! For a kid-friendly version, I recommend using peanut butter and honey. My kids say they taste like no-bake cookies, which is a win in my book.

One of the key ingredients in this recipe is Shaklee’s Organic Greens Booster. I’ve been using greens powder for over a decade, and finding an organic option is so important because greens are highly concentrated and you don’t want anything but greens in there. Shaklee tests their products for heavy metals and other contaminants and has the highest of safety standards. Just one scoop of this booster equals a full cup of raw, organic vegetables—a mix of kale, spinach, and broccoli sprouts. It contains no artificial flavors, sweeteners, or colors, and it’s gluten-free, non-GMO, vegan, and kosher.

Green Energy Bites

1 scoop Shaklee Organic Greens Booster

1 Cup Rolled Oats

1/2 Cup Nut Butter (Peanut, Almond, or Cashew)

1/4 Cup of Honey or Maple Syrup

1/2 Cup of Very Finely Chopped Nuts (pecans, walnuts, peanuts) (I’ve been using this mini express chopper for years and LOVE it)

1/4 Cup of Mini Dark Chocolate Chips (I use Enjoy Life brand)

1/2 tsp. Vanilla

1 pinch of salt

1 to 2 tablespoons of water if needed for consistency. Only if it’s not coming together.

Instructions:

Preheat your oven to 325 degrees F. Grind your nuts in a mini food processor or chop them very finely. Stir together the oats and finely chopped nuts on a rimmed baking sheet, and toast in the oven for 7 minutes.

In a mixing bowl, stir together the peanut butter and runny warm honey (I used honey and warmed it in the microwave a few seconds until warm and runny) or maple syrup. Combine all the rest of the ingredients except mini chocolate chips. Stir until well mixed.


Using a tablespoon cookie scoop, form the balls into round balls, then drop them in the mini chocolate chips and coat them lightly. Place on a tray and refrigerate for 30 minutes to firm up.
Store in an airtight container in the fridge for up to a week.

These bites are perfect for an on-the-go snack, pre-workout fuel, or a healthy sweet treat!

Makes 14

Delicious Green Energy Bites Recipe

Here’s a wellness tip and a little treat just for you: Did you know that adding collagen to your morning routine can support healthy skin, hair, and joints? It’s one of my favorite easy upgrades! This month, Shaklee is offering 15% off when you invest in your health and purchase three select nutrition products of your choice using the code HEALTHY15. This includes the Organic Greens Booster featured in today’s recipe and the Collagen 9.

Why I Love This Recipe:

  • Quick and easy to make
  • Packed with clean, plant-based nutrition
  • Kid-approved
Organic Greens Booster

What’s Your Wellness Goal?
I’d love to hear from you—what’s your top wellness goal right now? Reply and let me know! 💬

Thank you for letting me share this journey with you. I hope you love these Green Energy Bites as much as my family does. Here’s to feeling our best, no matter the season! 🌿

2 PRODUCTS TO HELP YOU STAY HEALTHY THIS HOLIDAY SEASON

With the holiday season, along comes cold and flu season. Take charge and boost your immune system with Vital Proteins’ Beef and Chicken Bone Broth Collagen Powders. Your family will thank you!

What is Bone Broth Collagen Powder?

Vital Proteins’ Bone Broth Collagen Powder is crafted with USDA Organic bones that are simmered slowly to extract the maximum amount of nutrients. The bones are either sourced from grass-fed, pasture-raised cattle or free-range chickens, and offer 9g of protein. Vital Proteins Beef and Chicken Bone Broth Collagen powders are the first of their kind.

  • USDA Organic
  • Grass fed/free-range
  • Dehydrated using low temperature, patented technology
  • Naturally occurring chondroitin sulfate and hyaluronic acid
  • Rich in glycine, proline, and hydroxyproline – the building blocks for collagen formation
  • Beef Bone Broth Collagen contains 9g protein and 9g collagen per serving

What are the benefits of Bone Broth Collagen?

  • Improve gut lining, joint health, and moisture/texture of skin
  • Boost immune system & detoxification
  • Maintain healthy skin
  • Encourages a positive inflammatory response
  • Promotes healthy metabolism

Because bone broth contributes to gut health restoration, it also promotes a healthy immune system due to an extensive amino acid profile that includes proline, glutamine and arginine, all of which help to encourage a healthy gut lining (1).

How do I use Bone Broth Collagen Powder?

Recipe: Bone Broth Tea with Ginger, Turmeric, Black Pepper, and Lemon

Ingredients
3 cups water
2 servings Bone Broth Collagen Powder
2 slices fresh lemon
1 teaspoon black pepper
Ginger
Turmeric

Instructions
Add all ingredients into a pot. Bring to a boil. Remove liquid from heat. Strain. Sip and savor.

Sources:
(1) Rennard, Barbara O., Ronald F. Ertl, Gail L. Gossman, Richard A. Robbins, and Stephen I. Rennard. “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro.” Chest118.4 (2000): 1150-157. Web.

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