Grown-Up Chicken Nuggets

January 23rd, 2019 | no comments

Who says chicken nuggets are just for kids?

Confession: I used to eat the highly processed veggie “chicken” nuggets years ago, thinking I was doing a good thing. Then I realized just how processed they were. I would’ve seriously been better off eating traditional frozen chicken nuggets.

I love contributing to the recipe section of my weekly posts. It really helps me stretch and find upgraded ways to fulfill the desire for “comfort foods”. Thank goodness for brilliant minds skilled at crafting nutritious and delicious recipes. If it weren’t for them, I wouldn’t be able to share these ideas with you. The original recipe for Grown-Up Chicken Nuggets comes from www.wholesomeyum.com. 

For even more fun, dip your nuggets in Homemade Ketchup instead of the store-bought variety. It’s easy to make and so much better for you! 

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Grown-Up Chicken Nuggets
Thank goodness for brilliant minds skilled at crafting nutritious and delicious recipes. If it weren't for them, I wouldn't be able to share these ideas with you. The original recipe for Grown-Up Chicken Nuggets comes from www.wholesomeyum.com. This recipe uses only six ingredients, plus some spices! If you don't prefer heat, simply omit the cayenne. 0 Earthfoods per serving.
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings (4 nuggets)
Ingredients
  • 2 medium skinless chicken breasts
  • 2 tbsp. Sea salt
  • 1/4 cup Chosen Foods Avocado Mayo
  • 1 tsp. Bragg Apple Cider Vinegar
  • 1 cup blanched almond flour
  • 1/2 tsp. Sea salt
  • 1/4 tsp. black pepper
  • 1/4 tsp. cayenne pepper
  • 1/2 tsp. garlic powder
  • 2-4 tbsp. avocado oil I like Chosen Foods
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings (4 nuggets)
Ingredients
  • 2 medium skinless chicken breasts
  • 2 tbsp. Sea salt
  • 1/4 cup Chosen Foods Avocado Mayo
  • 1 tsp. Bragg Apple Cider Vinegar
  • 1 cup blanched almond flour
  • 1/2 tsp. Sea salt
  • 1/4 tsp. black pepper
  • 1/4 tsp. cayenne pepper
  • 1/2 tsp. garlic powder
  • 2-4 tbsp. avocado oil I like Chosen Foods
Instructions
  1. Fill a large bowl with water and two tablespoons of sea salt. Place chicken in the water and let it sit for at least 10 minutes. Drain and pat chicken dry. Cut the chicken into nugget-size pieces.
  2. In a small bowl, whisk together the mayonnaise and vinegar. In another bowl, mix the almond flour with 1/2 tsp. sea salt, black pepper, cayenne pepper and garlic powder. Using a basting brush, coat each piece of chicken in a thin layer of the mayonnaise mixture, then press into the flour mixture.
  3. Heat avocado oil in a skillet over medium-high heat (2 tbsp. per batch) and cook the nuggets in a single layer about 2-3 minutes per side until golden. You will have to cook about two batches or more depending on the size of your nuggets.
Recipe Notes

Nutrition Facts per serving (4 nuggets)Calories: 220Total Fat: 18 g; Saturated Fat: 2 g; Sodium: 345 mg; Potassium: 80 mg; Total Carbohydrate: 3 g; Dietary fiber: 2 g; Net Carbohydrates: 1 gram; Sugar: 0 g; Protein: 13 g

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Blissed Out Hot-Hot Cocoa

December 19th, 2018 | no comments

 

This cocoa recipe is a quadruple-whammy of goodness: 

  • Chocolate Bone Broth Protein: gut health and immune system support; joint protection; healthy metabolism and skin!
  • Cacao powder: antioxidants + magnesium (good for relaxation and blood sugar control)
  • Cayenne pepper: capsaicin (the active component of chili peppers) which aids in: metabolism, blood sugar control, digestive health, appetite control, and pain relief
  • Cinnamon: blood sugar control

My favorite part of this hot cocoa? You don’t even need marshmallows because the abundance of collagen in the Chocolate Bone Broth Protein forms a nice sweet frothy layer upon blending.

Blissed Out Hot-Hot Cocoa is ideal for diabetics, as the net carbohydrates are a mere 4 grams and the protein…wait for it… as much as a 3-ounce chicken breast! There’s also plenty of healthy fat for added blood sugar control!

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Blissed Out Hot-Hot Cocoa
This cocoa recipe is a quadruple-whammy of goodness: Chocolate Bone Broth Protein, cacao powder, cayenne pepper, and cinnamon. Blissed Out Hot-Hot Cocoa is ideal for diabetics, as the net carbohydrates are a mere 4 grams and protein, as much as a 3-ounce chicken breast! There's also plenty of healthy fat for added blood sugar control. 2 Earthfoods per serving: ♥♥
Cook Time 5 minutes or less
Servings
serving
Ingredients
  • 12 ounces unsweetened plant-based milk, heated until barely simmering I like So Delicious Unsweetened Coconut Milk
  • 1 scoop Chocolate Bone Broth Protein
  • 1/2 tsp. ground cinnamon
  • 1 tbsp. cacao powder I like Navitas cacao powder
  • 1-2 dashes (depending on how hot you like it!) cayenne pepper I like Simply Organic Cayenne
Cook Time 5 minutes or less
Servings
serving
Ingredients
  • 12 ounces unsweetened plant-based milk, heated until barely simmering I like So Delicious Unsweetened Coconut Milk
  • 1 scoop Chocolate Bone Broth Protein
  • 1/2 tsp. ground cinnamon
  • 1 tbsp. cacao powder I like Navitas cacao powder
  • 1-2 dashes (depending on how hot you like it!) cayenne pepper I like Simply Organic Cayenne
Instructions
  1. Add all ingredients to your blender and blend for 10-15 seconds. Top with a sprinkle of cinnamon and enjoy!
Recipe Notes

Nutrition Facts per servingCalories: 185Total Fat: 8 g; Saturated Fat: 6 g; Sodium: 150 mg; Potassium: 430 mg; Total Carbohydrate: 8 g; Dietary fiber: 4 g; Net Carbohydrates: 4 grams; Sugar: 1 g (0 grams added sugar); Protein: 21 g

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Earthy Turkey Chia Chili (crockpot)

November 21st, 2018 | no comments

This recipe is just brimming with Earthfoods! And because it’s chili, you can hide just about anything in there and no one will ever know.

Although I wish I would’ve thought of it, I must confess, chia in chili is not my idea. This brilliant use of chia seeds came from a woman who attended one of my presentations a few months ago. And she was right…you don’t even know those little stinkers are in there! To learn more about the benefits of chia seeds, click HERE

Also adding to the “earthiness” of this recipe are spices (including turmeric…BONUS!), beans, tomatoes, bell peppers, and onions! 

Just be sure your tomato sauce contains no sugar in the ingredient list. You’d be surprised how some brands sneak it in. The same goes for the canned tomatoes.

Enjoy a bowl of Earthy Turkey Chia Chili with a side of Paleo Cornbread Muffins and you’ll feel all warm and fuzzy inside. Full belly? Oh yeah! 

 

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Earthy Turkey Chia Chili (crockpot)
This recipe is just brimming with Earthfoods! And because it's chili, you can hide just about anything in there and no one will ever know. 3 Earthfoods per serving: ♥♥♥
Servings
servings
Ingredients
  • 1 pound ground turkey I like Plainville Farms
  • 1 large onion, finely diced
  • 2 sweet bell peppers, finely diced
  • 2 15 oz. cans tomato sauce (no added sugar)
  • 2 15 oz. cans fire-roasted diced tomatoes
  • 1 15 oz. can dark red kidney beans, rinsed
  • 1 15 oz. can black beans, rinsed
  • 1 15 oz. can pinto beans, rinsed
  • 1/4 cup chia seeds
  • 1 tbsp. turmeric powder
  • 1 tbsp. cumin
  • 1 tbsp. chili powder
  • 1/2 tsp. cayenne pepper
  • Optional toppings: shredded cheese, plain, whole milk Greek or Icelandic yogurt, green onions, sliced olives
Servings
servings
Ingredients
  • 1 pound ground turkey I like Plainville Farms
  • 1 large onion, finely diced
  • 2 sweet bell peppers, finely diced
  • 2 15 oz. cans tomato sauce (no added sugar)
  • 2 15 oz. cans fire-roasted diced tomatoes
  • 1 15 oz. can dark red kidney beans, rinsed
  • 1 15 oz. can black beans, rinsed
  • 1 15 oz. can pinto beans, rinsed
  • 1/4 cup chia seeds
  • 1 tbsp. turmeric powder
  • 1 tbsp. cumin
  • 1 tbsp. chili powder
  • 1/2 tsp. cayenne pepper
  • Optional toppings: shredded cheese, plain, whole milk Greek or Icelandic yogurt, green onions, sliced olives
Instructions
  1. Brown turkey, onions and peppers in a large skillet with extra virgin olive oil.
  2. Place in the bottom of crockpot and layer with tomato sauce, diced tomatoes, beans, chia seeds, and spices. Stir well.
  3. Cook on low for 6 hours or on high for 4 hours. Stir occasionally. Serve with toppings of choice.
Recipe Notes

Nutrition Facts per serving: Calories: 250Total Fat: 7 g; Saturated Fat: 1 g; Sodium: 750 mg; Potassium: 745 mg; Total Carbohydrate: 31 g; Dietary fiber: 11 g; Net Carbohydrates: 20 grams; Sugar: 6 g (0 grams added sugar); Protein: 15 g

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African Peanut Stew

October 10th, 2018 | no comments

I enjoyed this stew years ago at Pura Vida, an amazing restaurant in downtown Cleveland. Since then, I haven’t been able to find it anywhere else. So of course, I decided to make my own. The original recipe hails from Jessica Penner, RD or www.smartnutrition.ca. 

Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it’s so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup.

It requires an immersion blender (stick blender), but can also be processed in a traditional blender or food processor in smaller batches. 

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African Peanut Stew
Loaded with gobs of spices, natural peanut butter, and other Earthfoods, African Peanut Stew is a meal in itself. In fact, it's so filling you may not need the traditional sandwich or salad that you usually pair with a bowl of soup. 4 Earthfoods per serving: ♥♥♥♥
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Course Dinner, Lunch
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced or you can use jarred minced garlic
  • 1 tsp. powdered ginger
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. ground coriander
  • 1/2 tsp. ground cinnamon
  • 1 pinch ground cloves
  • 1-15 oz. can diced tomatoes, undrained
  • 2 pounds sweet potatoes, sliced and unpeeled about 6 medium sweet potatoes
  • 5 cups water
  • 1 tsp. Sea salt
  • 1/2 cup fresh ground peanut butter the only ingredient should be peanuts (salt is OK too)
  • 1 pinch cayenne pepper
Instructions
  1. Heat oil in a large pot over medium-high heat. Saute the onion until slightly browned.
  2. Add garlic through cloves and cook for one minute. Add tomatoes and sweet potatoes and cook for 5 minutes.
  3. Add water and salt and bring to a boil. Reduce to a simmer for 30 minutes.
  4. Stir in peanut butter and cayenne and blend with an immersion blender (or transfer to a blender/food processor) until smooth.
Recipe Notes

Nutrition Facts per serving (one bowl): Calories: 325; Total Fat: 16 grams; Saturated Fat: 2 grams; Sodium: 510 mg; Potassium: 460 mg; Total Carbohydrate: 41 grams; Dietary Fiber: 8 grams; Net Carbohydrates: 33 grams; Sugar: 10 grams (0 grams added sugar); Protein: 8 grams

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Spicy Vegetarian “Meat” Loaf (hubby’s favorite)

August 23rd, 2018 | no comments

Looking for a nutritious and delicious alternative to animal protein for your meatless Monday meals? I think you’ll find this recipe to be fun, flavorful and versatile. And talk about a nutrient powerhouse! You’re getting fiber and protein from red lentils, B-vitamins from nutritional yeast, and omega-3 fats from ground flax seed. 

  • Add a slice of Spicy Vegetarian “Meat” Loaf to your salad
  • Serve it alongside roasted veggies, eggs, or Cauliflower Mashed Potatoes
  • Or just grab a slice for a snack!

Don’t like spice? Simply remove the cayenne pepper!

I like to bake two loaves at a time, store one in the refrigerator and freeze the other for a quick meal solution. 

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Spicy Vegetarian "Meat" Loaf (hubby's favorite)
Looking for a nutritious and delicious alternative to animal protein for your meatless Monday meals? I think you'll find this recipe to be fun, flavorful and versatile. Plus, it's loaded with fiber, protein, B-vitamins, and omega-3 fats. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Cook Time 45 minutes (to boil lentils and bake loaf)
Servings
slices
Ingredients
  • 2 cups red lentils, cooked (about 1 cup dry) I like Bob's Red Mill brand
  • 1 cup gluten-free oats, dry
  • 1/4 cup nutritional yeast Bragg or Red Star brand
  • 1/4 cup tomato puree
  • 1 large organic, free-range egg, whisked
  • 1/4 cup ground flax seed
  • 1 tbsp. smoked paprika
  • 1 tbsp. onion powder
  • 1 tbsp. garlic powder
  • 1/2 tbsp. cayenne pepper
  • 1 tsp. cumin
  • 1/4 tsp. Sea salt
  • 8 oz. vegetable stock or water
Prep Time 10 minutes
Cook Time 45 minutes (to boil lentils and bake loaf)
Servings
slices
Ingredients
  • 2 cups red lentils, cooked (about 1 cup dry) I like Bob's Red Mill brand
  • 1 cup gluten-free oats, dry
  • 1/4 cup nutritional yeast Bragg or Red Star brand
  • 1/4 cup tomato puree
  • 1 large organic, free-range egg, whisked
  • 1/4 cup ground flax seed
  • 1 tbsp. smoked paprika
  • 1 tbsp. onion powder
  • 1 tbsp. garlic powder
  • 1/2 tbsp. cayenne pepper
  • 1 tsp. cumin
  • 1/4 tsp. Sea salt
  • 8 oz. vegetable stock or water
Instructions
  1. Preheat oven to 400℉. Place all ingredients except vegetable stock into a bowl and mix until well-combined.
  2. Add the vegetable stock and stir thoroughly. Spoon the mixture into a loaf pan and place in the oven for 30-35 minutes, or until firm and slightly browned.
  3. Cool slightly, flip pan over onto a cutting board to release the loaf. Cut into slices and serve.
Recipe Notes

Nutrition Facts per serving: Calories: 150; Total Fat: 3 grams; Saturated Fat: 0.3 grams; Sodium: 90 mg; Potassium: 420 mg; Total Carbohydrate: 23 grams; Dietary Fiber: 9 grams; Net Carbohydrates: 14 grams; Sugar: 1 gram (0 grams added sugar); Protein: 10 grams

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Avocado Mayo

December 26th, 2017 | no comments


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Avocado Mayo
Traditional mayonnaise tends to be full of preservatives (calcium disodium EDTA) and pro-inflammatory omega 6 oil (soybean oil). No thank you! My version uses only five ingredients: avocado, lemon juice, extra virgin olive oil or avocado oil, sea salt, and cayenne pepper.  Use Avocado Mayo in place of regular mayonnaise in dishes like potato, egg or tuna salad!
Course Dressing
Prep Time 5 minutes
Servings
tbsp.
Ingredients
  • 1 large avocado, peeled and seeded
  • 1 tbsp. fresh lemon juice Or Lakewood Organic Pure Lemon Juice
  • 1/4-1/2 tsp. Sea salt
  • 1 pinch cayenne pepper
  • 1/4 cup avocado oil or extra virgin olive oil
Course Dressing
Prep Time 5 minutes
Servings
tbsp.
Ingredients
  • 1 large avocado, peeled and seeded
  • 1 tbsp. fresh lemon juice Or Lakewood Organic Pure Lemon Juice
  • 1/4-1/2 tsp. Sea salt
  • 1 pinch cayenne pepper
  • 1/4 cup avocado oil or extra virgin olive oil
Instructions
  1. Add all ingredients except oil to a food processor or blender and blend until smooth. While it’s running slowly add oil and puree until smooth and creamy.
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