Tag Archives: Soy Free

Teriyaki Chicken and Quinoa or Cauliflower Rice


This is a hearty dish utilizing my new teriyaki sauce recipe that is soy free and healthy. I have been experimenting with quinoa lately in my cooking, and find I tolerate it very well. This is a pleasant discovery since I admire the benefits of quinoa, such as it being a good source of protein, with all nine essential amino-acids in it and fiber. I buy sprouted quinoa here. If you are eating grain free or strict Paleo, substitute cauliflower rice (here is a video demonstration from Cooking Light on how to make delicious cauliflower rice) for the quinoa.

Teriyaki Chicken and Quinoa

The Teriyaki Chicken and Quinoa also has one of my favorite things………lots of veggies! I am The Eat Your Veggies Lady after all! I have included broccoli (cruciferous vegetable), carrots (a root vegetable and a good source of Vitamin A and healthy carbs), scallions (alliums which are cholesterol lowering and cardiovascular protective), mushrooms (a significant source of zinc, calcium, iron, potassium, folic acid and more), and I just couldn’t help myself, I added some fresh basil on top of each bowl at the end, because I like it’s flavor so much (it’s benefits are, disease fighting, antibacterial, and combats stress).

First you will make the sauce. This can be made ahead and kept in the refrigerator until you are ready to use it. It is a wonderful condiment to have on hand, so any extra will not go to waste.

Soy Free Teriyaki Sauce

Makes 2 Cups

You will need a medium sauce pan and a blender.

Ingredients:

10 ounces of Frozen Pineapple (or fresh)

1/2 of a Red Apple, cored but not peeled

1/3 Cup of Chopped Yellow Onion

1/3 Cup of Coconut Aminos (a soy free alternative made from coconut sap)

1/3 Cup of Fresh Orange Juice

1/4 Cup of Apple Cider Vinegar

2 Cloves of Garlic, minced or 2 Teaspoons of Garlic Infused Olive Oil

2 Tablespoons of Honey

1/2 Teaspoon of Ground Ginger

1/2 Teaspoon of Sea Salt

Directions: Add all the ingredients to the sauce pan and bring to a boil. Reduce heat, and simmer until the apple is tender, about five to ten minutes. Cool for fifteen minutes. Add it to your blender and puree until smooth. Add the sauce back to your sauce pan, and simmer again until reduced by a third. Store refrigerated in a glass container until ready to use.

Now to prepare the Teriyaki Chicken and Quinoa!

Teriyaki Chicken and Quinoa – Soy Free

 

Teriyaki Chicken and Quinoa

Prepare enough Quinoa to make 4 servings according to package directions. Set aside, covered.

Ingredients for Teriyaki Chicken:

2 1/2 pounds of boneless, skinless chicken thighs cut into 1 inch cubes

4 Cups of Fresh Broccoli Florets cut into bite size pieces

4 Cups of Carrots, peeled and diced into 1/2 inch pieces (this is about 4 large carrots)

6 ounces of fresh mushrooms, diced (I used oyster mushrooms. Use the kind you like.)

1/2 Cup of Scallions, sliced

2 Tablespoons of fresh Basil

4 Tablespoons of Olive Oil, divided

1 1/4 Teaspoons of Sea Salt, divided

1/2 Teaspoon of Ground Black Pepper, divided (omit for nightshade free)

Directions:

In a large skillet, add 2 tablespoons of Olive Oil. Turn your burner to high heat, then add the chicken cubes to the olive oil and sprinkle it with 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Brown the chicken on one side for 5 minutes, then flip and brown the other side for 5 minutes. Remove the chicken from the pan into a large bowl and set aside. Don’t worry if it is still pink. You will cook it more.

In the same pan, add 1 tablespoon of olive oil. Over medium high heat add the diced carrots and a half teaspoon of  salt and 1/4 teaspoon of pepper. Cook for five minutes. Then, add the broccoli to the carrots and cook another five minutes, stirring frequently. You can add a little broth or water if needed.

Add the carrots and broccoli to the chicken in the bowl.

Add the remaining tablespoon of olive oil to the pan and the mushrooms. Sprinkle with 1/4 teaspoon of salt and brown the mushroom over medium high heat. This should take about 5 minutes.

When the mushrooms have browned, add the chicken and vegetables back into the pan and bring up to a sizzle over medium high heat. Stir in the scallions and 1 cup of prepared teriyaki sauce. Add more if needed. Cover and cook over medium heat for five minutes until the chicken is cooked through.

Oyster Mushrooms

Chicken and Broccoli

 

Teriyaki Chicken and Quinoa

Serve beside the cooked quinoa, sprinkle with fresh chopped basil and some extra scallions.

Teriyaki Chicken and Quinoa

Serves 4 – 6 people with leftovers. 🙂

Eat Your Nutrients!

 

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 375Âş 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.

 

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Paleo Mandarin Orange Chicken Stir-Fry


Stir-Fry is great, because it is a one dish meal full of vegetables (my favorite) and a savory sauce!

Mandarin Orange Chicken Stir Fry

Mandarin Orange Chicken Stir-Fry

 

Here is my Paleo version of a Mandarin Chicken Stir-Fry that is super delicious! The chicken is very juicy and tender, because I used my favorite part of the bird, thighs! I had mine as is, no rice needed, but feel free to add some hot jasmine rice if you like. I added a leafy green salad on the side, because I am a leafy greens gal! 🙂

Grab your wok! A large shallow pan will do if you don’t have a wok!

Paleo Mandarin Orange Chicken Stir Fry

Paleo Mandarin Orange Chicken Stir-Fry

Paleo Mandarin Orange Chicken Stir-Fry

Ingredients:

2 1/2 Pounds of Boneless Chicken Thighs (cut into bite size pieces)

10 oz. of Frozen Baby Asparagus Spears (I used Woodstock brand)

1 Organic Red Bell Pepper (Diced)

5 Green Scallions (green tops only if Low Fodmap) (Thinly sliced)

1 10 oz. Can of Mandarin Oranges (I use Native Forest Here)

1/2 Cup of Coconut Aminos (Here is the brand I use)

2 Tablespoons of Garlic Infused Olive Oil (feel free to use 2 cloves of garlic and regular olive oil)

2 Tablespoons of Honey

1 Tablespoon of Plain Olive Oil

1 Tablespoon of Ginger Juice (I use this kind)

1 1/2 Teaspoons of Sea Salt or Himalayan Pink Salt

1/2 Teaspoon of Black Pepper

Prepping Mandarin Orange Chicken Stir Fry

Prepping Mandarin Orange Chicken Stir-Fry

Directions:

In a medium bowl whisk together the coconut aminos, honey and ginger juice. Drain the oranges and set aside.

Heat your wok over high heat. Add two tablespoons of Garlic Infused Olive Oil. Add the chicken thighs, and 1 teaspoon of salt, 1/2 teaspoon of pepper. Stir-fry until the chicken is almost done. Put the chicken in a bowl, and set aside.

Add one tablespoon of regular olive oil to the wok. Then add the asparagus. Stir-fry for two minutes. Add the red peppers and remaining 1/2 teaspoon of sea salt. Stir-fry two more minutes, then add in the scallions.

Asparagus and Red Peppers

Asparagus and Red Peppers

Add the chicken back to the pan, and pour over the sauce. Gently stir in the mandarin oranges. Cover and simmer for five minutes, or until the asparagus is tender.

Finishing the Mandarin Orange Chicken Stir Fry

Finishing the Mandarin Orange Chicken Stir Fry

Serve it up! Yum!

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

 

 

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

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 350Âş 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

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 350Âş 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

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

Sliced Chocolate Banana Quick Bread

 

Eat Your Nutrients!

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 375Âş 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

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!

Eat Your Nutrients!

 

 

 

Creamy Italian Dressing


MMMmmm! Creamy Italian dressing that is healthy! It uses avocado oil mayonnaise, dried herbs that you should have in your pantry, a touch of honey, and a white balsamic vinegar to give it zing! There are no funky additives in homemade dressings. This recipe actually started one of my kiddos eating salads and liking them, but don’t limit it to the greens. It also makes a scrumptious dip!

Dairy Free Creamy Italian Dressing

Creamy Italian Dressing

 

The benefits of avocado oil are plentiful, including it is a source of essential fatty acids, is heart healthy,  is one of the top five food sources of Vitamin E, and it is loaded with chlorophyll which is detoxifying! Read more about the benefits here.

Incorporating herbs into recipes gives us added vitamins and minerals in our diet. Each one has its own special properties and benefits. The whfoods.org database is a wealth of information if you want to dig further.

I don’t know about you, but I am planning to enjoy this dressing often!

Creamy Italian Dressing

3/4 Cup Avocado Oil Mayonnaise

1 Tablespoon Garlic Infused Olive Oil

3 Tablespoons of White Balsamic Aged Vinegar

1 Teaspoon Honey

1/2 Teaspoon Dried Organic Parsley

1/4 Teaspoon Dried Organic Oregano

1/4 Teaspoon Dried Organic Basil

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

1/3 Teaspoon Black Ground Pepper

Directions:

Whisk all the ingredients together until completely blended. That’s it! Enjoy!

Eat Your Nutrients!

Eat Your Nutrients!

 

Chinese Five Spice Chicken Bites – Paleo


Chinese Five Spice Chicken Bites - Paleo, Soy Free

Chinese Five Spice Powder is Amazing!  It is a combination of Star Anise, Fennel, Black Pepper, Cinnamon and Cloves.  It is a warming blend that pairs wonderfully with meat!  Here I use it to make Five Spice Chicken Thigh Bites using boneless chicken thighs.  This is very kid friendly because of the bite size pieces, and it is slightly sweet with fresh squeezed orange and lemon juices and just a bit of heat with red pepper flakes.  You can turn up the heat by adding more red pepper flakes if you like, but don’t leave them out.  You need them to balance the dish.

Ingredients:

2 1/2 pounds of boneless skinless chicken thighs

3 Tablespoons Coconut Oil

2 Tablespoons of Chinese Five Spice Powder (Gluten Free)

2 teaspoons Ground Ginger

3 Tablespoons of Clear Honey

1/4 Cup Fresh Squeezed Orange Juice

1/4 Cup Fresh Squeezed Lemon Juice

1 1/2 teaspoons Himalayan Pink Salt divided

1/2 teaspoon of Black Pepper

1/4 teaspoon of White Pepper

1/4 teaspoon Red Pepper Flakes

Preheat oven 375 degrees. Quarter each boneless chicken thigh into 4 cubes.  Mix together in a small bowl the Chinese Five Spice Powder, Ground Ginger, 1 Teaspoon Salt, White Pepper and Black Pepper.

Place Chicken Thigh cubes and powdered spice mixture into a gallon ziplock bag and shake until very well distributed.  Get in there and massage with your hands if necessary. 🙂

Mix together the orange juice, lemon juice, honey, red pepper flakes, and the other 1/2 teaspoon salt in a small saucepan and bring to a boil, then simmer until reduced by half. Melt the coconut oil in a large oven safe skillet or fry pan. Add the chicken cubes in one layer (very important for browning, so make sure your pan is big enough).

Sauteing Chinese Five Spice Chicken Bites

Chinese Five Spice Chicken Bites

Brown for five minutes not touching, then flip the cubes and brown 5 more minutes. Pour the reduced sauce over the chicken cubes and transfer to the oven in the pan and bake for 5 minutes.  Viola! Done!  Pour the chicken and sauce into a serving dish and toss a couple times to coat with the sauce.

Eat Your Nutrients!

Eat Your Nutrients!

I love to hear your comments!

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