Egg roll in a bowl

 Ingredients

 

1 pound lean ground beef, we used 85/15

1 Tbsp olive oil

1/2 tsp fine sea salt, or to taste

½ onion, finely diced

1 carrot, julienned or coarsely grated

3 garlic cloves, minced

3 cups cabbage, thinly sliced

1 tsp ground ginger

1/4 cup coconut aminos

2 tsp sesame oil

1 Tbsp chopped green onion, optional for garnish

Set a large skillet over medium/high heat and add oil. Once hot, add ground beef and brown until no longer pink, about 5 minutes, breaking up the meat with a spatula as it's cooked. Season with salt and pepper.

Add onion and carrots and saute until onion is tender, 5-7 minutes, stirring occasionally. Add the garlic and cook another 30 seconds, stirring constantly.

Finally add the cabbage, ginger, coconut aminos, and sesame oil. Continue sauteeing for 5-7 minutes, stirring occasionally, or until the cabbage is tender.

Serve garnished with green onion if desired.

Garlic parmesean pasta with chicken

 1.5 pounds raw chicken

1 tsp garlic powder

1 tsp salt

1 box higher protein pasta

1 head garlic roasted or 1 tsp garlic from a jar

3 Tbsp butter

3 Tbsp flour

2 cups half and half

1/4 plus 1/8 cup parmesean cheese

Salt to taste

Roast garlic in oven for 30-40 minutes. Grill chicken. Cook noodles according to package. Drain noodles. Add butter and garlic to the pot. Cook for 1 minute. Add in flour. Cook for 1 minute. Add half and half and stir until mixture has thickened. Take pan off the heat add in patmesean cheese and stir until combined. Salt to taste. Add drained noodles to pot and stir mixture. Cut chicken to add to bowl of pasta when serving. 

Alice Springs Chicken

 1/8 cup sour cream or greek yogurt

1/4 cup dijon mustard

1/8 cup honey

1 Tablespoon lemon juice

2 pounds boneless skinless chicken breast

1 cup shredded colby jack cheese

1 1/2- 2 ounces cooked bacon- diced

Place chicken in the bottom of a 9X13 pan. Mix together yogurt, dijon mustard, honey and lemon juice.

Pour mixture over chicken, top with bacon and cheese. Cover with foil. Bake at 400 for 20-25 minutes or until chicken reaches 165 degrees.

Macros- P-40 , C-14 F-17 Cal- 380 for a 229 gram serving with sour cream

Macros- P- 41C- 14 F15 Cal- 366 for a 229 gram serving with plain green yogurt

Sheet Pan Harvest Chicken And Vegetables

INGREDIENTS

12 ounces Brussels sprouts, trimmed and halved

12 ounces butternut squash, peeled and diced

4 ounces diced red onion, diced

6 Marketside Apple Chicken Sausages, sliced

6 slices bacon, cooked

1 Tablespoon olive oil

1 Tablespoon pure maple syrup

1 teaspoon dried thyme

1 teaspoon dried oregano

1 teaspoon salt

Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper or spray with nonstick cooking spray.

Add Brussels sprouts, butternut squash, onion, chicken sausage and bacon to the sheet pan.

In a small bowl, whisk together olive oil, maple syrup, thyme, sage, oregano, salt and pepper. Pour over chicken sausage and vegetables and toss to coat.

Place in the oven and roast for 30 minutes, flipping sausage and vegetables halfway through.

Protein- 34, fat- 28, carbs- 49, calories- 539

Per 326 gram serving

Macro friendly baked ziti

 1 box protein pasta

1 pound ground turkey

1 cup diced onion

2 tsp Italian seasoning

1/2 cup water

1 can- 14.5 ounces- diced tomatoes with basil, garlic and oregano

1 (24 ounces) jar Raos homemade marinara sauce

1 (15 ounce) container cottage cheese

2 Tablespoons parsley

1 egg 

1/2 tsp salt

1 1/4 cup mozzarella cheese

1/4 cup parmesan cheese

Preheat oven to 375. Spray a 9X13 dish with nonstick cooking spray. Cook pasta according to package, drain and set aside.

Cook turkey and onion in a skillet until meat is cooked through. Drain liquid, and add Italian seasoning, water, diced tomatoes and marinara. Reduce heat to low and cook, stirring occasionally for 10 minutes. 

In a mixing bowl, combine cottage cheese, parsley, egg, salt, 1 cup mozzarella cheese, and parmesan cheese.

Spread 1 cup tomato sauce mixture on the bottom of the pan. Top with half the noodles, all the cheese mixtures, and half the tomato sauce.

Top with remaining ziti, sauce and 1/4 cup mozarella cheese.

Bake for 25- 30 minutes or until the top is lightly golden brown and cheese is melted.

per 368 gram serving- 34- protein, 47- carbs, 17-fat, 460-calories

Brownie bites

 

• 1 cup peanut butter
• ▢1/2 cup maple syrup
• ▢2/3 cup cocoa powder- I like the Hershey dark cocoa powder
• ▢1/2 cup chocolate chips- optional

• In a large mixing bowl, add all your ingredients and mix well.
• Using your hands, roll into small bite-sized balls. Place balls on the lined plate and refrigerate or freeze until firm.

Notes

TO STORE: Leftovers can be stored in the refrigerator, covered, for up to four weeks. 

TO FREEZE: Place the bites in a ziplock bag and store them in the freezer for up to six months.

Homemade breakfast sausage

 1 ½ pounds ground pork

4 cloves garlic, minced

1 ½ Tablespoons finely chopped fresh sage

1 ½ Tablespoons finely chopped fresh thyme

1 ½ teaspoons kosher salt

1 teaspoon black pepper

1/2 teaspoon poultry seasoning

½ teaspoon smoked paprika

Mix all ingredients until combined. Cover with plastic wrap and place in the fridge for at least one hour. Overnight is best if you have the time. Portion the sausage into 12 equal pieces and form into patties. Place a large skillet over medium heat. Brown the sausage on each side for about 4-5 minutes until an internal temperature reaches 165°F. Serve immediately.

Tortellini with cream cheese alfredo and peas

 1 1/2 cups milk

8 ounces cream cheese

1/2 cup grated parmesean cheese

2 cups frozen peas, thawed

1 cup diced ham

18 ounces cheese tortellini, or other plain noodle like bow tie

1/2 tsp salt

Bring salted water to a boil. Add the pasta to the water and cook according to the package. Drain the pasta. 

While the pasta is cooking bring the milk, cream cheese, and parmesan cheese to a simmer in a large saucepan, whisking vigorously until the cram cheese is dissolved and the sauce is thickened, about 5 minutes. Season with 1/2 tsp salt. Stir in the peas and ham and remove from heat. Season with salt and sprinkle with parmesan cheese and serve.

Fried Chicken

 Ingredients

13 oz chicken breast 2 pieces skinless and boneless; use skin-on if preferred; bone-in chicken requires longer to cook

1 Tbsp paprika

1/2 Tbsp black pepper

1.5 tsp garlic powder

1/2 tsp chili powder

1 tsp dried oregano

1 egg

3/4 cup buttermilk

3.7 oz flour 1 cup; or a gluten-free all-purpose flour

1.3 oz cornstarch 1/3 cup

1 tsp baking powder

2 tsp salt divided

6 cups vegetable or canola oil for frying - adjust the amount based on the size of your pot

Instructions

Slice the chicken breasts in half lengthwise for thinner pieces. If they are uneven, use a mallet to flatten one or both until even.

I find these thinner pieces much more manageable within sandwiches, burgers, etc. Note that the thickness of the chicken will affect the cooking time of the homemade fried chicken.

Marinate the Chicken

In a small bowl, combine all the spices (except the salt), then add half of the seasoning blend to a large dish (large enough to fit your chicken pieces).

Add the buttermilk, egg, and 1 teaspoon of salt to the dish, whisk well and then place the prepared chicken breasts into the marinade.

Allow the chicken to marinate covered in the fridge for at least 30 minutes, up to 6 hours total.

How long to marinate chicken? If your marinade contains an acid, I recommend up to 4-6 hours for the best flavor and texture and no longer. If it doesn’t contain an acid, you can leave it to marinate for up to 24 hours. Marinating chicken for too long can break down the meat and cause mushiness.

Prepare the Dry Batter

Combine the baking powder, 1 teaspoon salt, cornstarch, flour, and the remainder of the seasoning mix in a large shallow bowl or plate and mix well. This makes a "dry" batter.

Once the chicken has marinated, allow it to return to room temperature and dip into the flour cornstarch mixture one piece of chicken at a time. Coat well, firmly pressing the seasoned flour into the chicken to ensure it stays on while frying.

Fry the Chicken Breast

Add several inches of oil to a large heavy-bottomed saucepan/Dutch oven (or use a deep-fat fryer) and heat it over medium heat until it reaches 350ºF/176ºC (up to 375ºF/190ºC maximum).

Carefully lower the chicken (just 3-4 pieces, depending on the size of the pan) into the hot oil using a slotted spoon or tongs.

The time to fry chicken will depend on the thickness of the pieces and whether they’re boneless or bone-in. This recipe takes just 4-5 minutes in oil when the pieces are fully submerged (no need to flip them).

If you're shallow frying them with an inch or so of oil, you'll need to flip the pieces when the underside is crispy and add an extra few minutes to the cooking time for crispy fried chicken breast.

If you leave the pieces whole (not halved lengthwise), they'll take 10-14 minutes. Bone in chicken can take up to double the time, so monitor it carefully.

To check the chicken is ready, insert a meat thermometer into the thickest part of the chicken. It should have an internal temperature of 165ºF/74ºC to be safe to eat.

Allow the chicken to rest for 5 minutes before serving. Season with additional salt and pepper if preferred.

Store: Either store the chicken in shallow, airtight containers or wrap tightly with foil and store in the refrigerator for 3-4 days. Make sure to store it within 2 hours of cooking it.

Never leave the chicken out for longer than 2 hours at room temperature.

Freeze: Spread the crisp fried chicken breast across a tray, not touching, and freeze solid. Then transfer to a Ziplock bag and freeze for up to 4 months.

Notes

Always brine or marinate the chicken: Either method tenderizes the meat, keeping it juicy. Marinating also adds depth of flavor to the fried chicken.

Use batter: A well-made batter means a super crispy fried chicken breast recipe. This can be a wet or dry batter.

Don’t overcrowd the chicken: It will reduce the oil temperature and lead to a soggy fried chicken recipe. Instead, fry it in batches.

Ensure the oil is at the right temperature: Keep an instant-read thermometer nearby to monitor the temperature and adjust it if needed. It shouldn't go below 325ºF/163ºC.

Allow the chicken to drain correctly: Ditch paper towels, which can cause steaming and soggy fried chicken. Instead, set the buttermilk fried chicken on a wire rack, allowing air to circulate. To keep it warm, tent the cooling rack loosely in foil and/or pop them in a low oven (200ºF/95ºC).

How to reheat fried chicken to make it crispy again?

Avoid cooking methods that lead to foods becoming soft/soggy (like microwave cooking). Instead, I recommend first allowing the fried chicken to come to room temperature and then oven baking it.

Reheat it for 15-20 minutes at 350ºF/175ºC on a rack rather than a foil-lined rimmed baking sheet to allow for airflow.

Alternatively, try 5-7 minutes in an air fryer at 375ºF/190ºC, flipping halfway.

If you're reheating it from frozen, allow it to cook in the oven for 15-18 minutes at 450ºF/230ºC.

Alternatively, remove the chicken from the fridge and allow it to come to room temperature, then re-fry it until it is crispy. Be careful not to overcook the crispy chicken breast.

Check the blog post for more tips, serving recommentdations and asnwers to top FAQs!

Pizza Dough

 

Ingredients

• 1 1/2 cups warm water (110 degrees F)
• 2 teaspoons granulated sugar
• 2 1/4 teaspoons active dry yeast or instant yeast (1 package)
• 3 1/2 to 4 cups bread flour, (455g to 520g)
• 2 Tablespoons olive oil
• 2 teaspoons salt

Instructions

• Place a pizza stone in the oven if you have one. Preheat oven to 500 degrees F (or 475 if that's as high as your oven will go) while preparing the pizza dough so it can be completely hot when you are ready to bake the pizzas.
• Combine warm water, sugar, and yeast in a large bowl. If using active dry yeast, let it proof for 5 minutes until foamy. If using instant yeast, there is no need to wait for the yeast to proof.
• Add flour, olive oil, and salt and stir well with a wooden spoon or mix in a stand mixer with a dough hook until combined.
• Knead for 5 minutes using a stand mixer fitted with a dough hook attachment or 6-7 minutes by hand until smooth and elastic. The dough will be tacky and slightly sticky, but should still be manageable to work with.
• Drizzle a clean bowl with a little olive oil, then place the ball of dough in the bowl and turn it to coat in the oil. Cover with plastic wrap or a clean cloth and let rise for at least 30 minutes (or up to 1 ½ hours) until doubled in size.
• Divide the dough into 2 or 3 balls (or more if you want to make personal-size pizzas).
• Roll, pat, or stretch the dough out until it is roughly ¼" thick, then top with ¼-1/2 cup of pizza sauce, freshly grated mozzarella cheese, and other toppings.
• Bake for 5-10 minutes until the cheese is melted and the crust is golden brown and crispy around the edges.
• Cool slightly before cutting and serving.

Notes

• After rising, the dough can be divided into smaller balls, then frozen for up to 3 months. Rub each ball with a little olive oil first, then place in a freezer-safe ziploc bag before freezing. To thaw, set the dough in the fridge overnight for at least 12 hours, then let it sit at room temperature for 1 hour before using.
• This pizza dough recipe can be made up to 3 days in advance. Just transfer it to the fridge before letting it rise. Remove from the fridge and let it rise for 1-2 hours before using.

Granola Bars

 3 cups rolled oats

3/4 cup peanut butter or other seed or nut butter

1/3 cup maple syrup or honey

1/2 cup mini chocolate chips

2 eggs

optional add ins- walnuts, pecans, almonds, chia seeds, sunflower seeds or dried fruit

Preheat oven to 350. In a large bowl combine all ingredients and mix well. Transfer to a 9X9 greased dish. Firmly press mixture into a pan in an even layer. (line the pan with parchment paper for easier removal)

Bake for 15-17 minutes or until center is baked through- start checking at 12 minutes. Let the bars cool completely then cut into squares.

Cauliflower Alfredo Sauce

 2 cups cauliflower

2 tsp minced garlic

1/2 tsp salt

2 Tbsp butter

1/2 cup milk

1/2 cup chicken broth

1/2 cup mozzarella or nutritional yeast- optional

Put all ingredients in a saucepan and bring to a boil. Simmer for 15 minutes or until cauliflower is fork tender. Pulverize with a blender or immersion blender. Serve over pasta.

Southwest Ground Beef and Sweet Potato Skillet

 1 tablespoon olive oil

1/2 cup diced onion

1 pound lean ground beef

5 teaspoons chili powder, divided

2 teaspoons ground cumin

Kosher salt and fresh ground black pepper to taste

1 teaspoon grated garlic

2 cups peeled and diced sweet potatoes

14.5 ounce can fire roasted diced tomatoes

4 ounces canned diced green chiles

1/4 cup water

1/2 cup shredded cheddar cheese

Cilantro for garnish (optional)

Heat the olive oil in a large skillet over medium-high heat. Add in the ground beef and diced onion and crumble the beef with a wooden spoon. Add in 1 tablespoon of chili powder, 1 teaspoon of cumin, and season with salt and pepper. When the beef is nearly cooked through add in the garlic and cook for another minute. Pour it out onto a plate and wipe out the skillet. Add the diced sweet potato, fire-roasted tomatoes, green chiles, water, 2 teaspoons of chili powder, 1 teaspoon cumin, salt and pepper to the skillet. Stir everything together and cover it with a lid. Lower the heat and let it simmer for about 20 minutes or until the sweet potatoes are tender. Add the ground beef mixture in with the sweet potatoes and stir everything together. Top with shredded cheese and cover with the lid again for another minute or until the cheese is melted. Top with chopped cilantro and serve over rice or on taco shells.

Black Bean Burgers

Burgers

3 T olive oil, divided

1 bunch scallions, thinly sliced

1 diced green chilies

4 cloves garlic, minced

1 15-ounce can black beans, drained and well rinsed

1/2 cup cilantro, minced

1/2 c breadcrumbs

1 large egg

1T chili powder

1 T cumin

salt to taste

Guacamole

2 ripe avocados

1 T cherry tomatoes minced

2 cloves garlic, minced

1/4 c cilatro, minced

1 lime, juiced

salt to taste

Heat 1 Tablespoon of oil in a skillet. Add scallions, green chilies and garlic. Season with a pinch of salt. Cook to soften about 5-7 minutes over medium. Transfer to food processor. Add the beans and pulse 3-4 times to chop the ingredients. ( Be careful not to turn the mixture into much by over processing.)

Transfer the black bean mixture to a large bowl and mix in the cilantro, bread crumbs, egg, spices and salt. Shape into 4-6 burger patties. Refrigerate, covered, for at least 30 minutes. Heat 2 Tablespoons oil in a large skillet. Cook burgers until browned on both sides. To prepare the guacamole, mash the avocado. Then add all ingredients and continue mashing together. Adjust flavors to your liking.

Turkey and Black Bean Chili

 3 cans black beans, drained

1 (4 oz) can mild green chilies

2/3 cup chopped red onion

2/3 cup chopped celery

2/3 cup chopped red pepper

2/3 cup chopped leek ( white part only)

2 cloves garlic, minced

2 tsp. oregano

1/2 cup butter

1/4 cup flour (arrow root powder)

4 cups shredded turkey

5 1/2 cups chicken broth

2 1/2 cup thawed frozen corn

1 tablespoon chili powder ( or leave it out)

2 Tablespoons cumin

1/2 teaspoon salt

2 Tablespoons brown sugar or coconut sugar or leave it out

In a pot, saute chilies, onion, celery, peppers, leek, garlic and oregano in butter until tender. Blend flour or arrowroot powder into cold chicken broth and stir into sauteed vegetables. Add corn, meat, beans, and spices. Heat thoroughly.

Chocolate quinoa cake- original recipe

 

Ingredients 

• ▢Cake Ingredients:
• ▢2 cups cooked quinoa loosely packed
• ▢1/3 cup milk
• ▢4 eggs
• ▢1 teaspoon vanilla
• ▢3/4 cup butter melted and slightly cooled
• ▢1 1/2 cups white sugar
• ▢1 cup unsweetened cocoa powder
• ▢1 1/2 teaspoons baking powder
• ▢1/2 teaspoon baking soda
• ▢1/2 teaspoon fine sea salt
• ▢Frosting Ingredients:
• ▢2 cups heavy whipping cream
• ▢1 cup semi-sweet or dark chocolate chips

Instructions

Preheat the oven to 350 degrees. Grease two round cake pans (or a 9x13 pan) and then line the bottoms of the pans with parchment. (Do not skip the parchment if you want to be able to flip the cake out of the pan.)

Combine the milk, eggs and vanilla in the blender or food processor and pulse a few times to combine. Add the cooked quinoa and the butter and puree until completely smooth. Stop the machine as needed to scrape the sides and make sure everything is well mixed. This will be a thick and creamy consistency once the quinoa is pureed. (You should not see any little beads of quinoa in the pureed mixture.) Whisk together the dry ingredients in a mixing bowl and add the contents from the blender. Stir until well combined.

Divide the batter evenly between the two cake pans and bake on a center oven rack for 28-30 minutes, until a toothpick inserted comes out clean. Remove the cakes from the oven and let cool 10 minutes before inverting them onto a wire cooling rack. Peel off the parchment and let the cakes cool completely before frosting.

Place the chocolate chips in a medium size glass bowl. Heat the cream in a medium saucepan until is gently simmers. Remove from the heat and pour over the chocolate. Let the mixture sit for 5 minutes or so and then whisk to combine until it is smooth and glossy. Refrigerate and let cool completely. (2-3 hours in the refrigerator or about an hour in the freezer.) When fully chilled. use a mixer to whip the chocolate cream into soft peaks.

Place one cake layer upside down on a plate. Scoop half the frosting onto that layer and gently spread it across almost to the edge. Place the other layer on top of the frosting and top with the remaining frosting. You can frost the sides if you like, I chose to leave mine simple. Chill 2-3 hours before serving to allow the frosting to set. Enjoy!

Chocolate quinoa cake

 

Best-Ever Chocolate Quinoa Cake

Best-Ever Chocolate Quinoa Cake- super moist with the most incredible texture, this decadent chocolate cake is made easy in a blender. No one would ever guess it's made from cooked quinoa. It's seriously the best! (gluten-free and dairy-free)

Ingredients

For the Quinoa Cake

• 2 cups cooked quinoa see notes
• ⅓ cup almond milk or milk of choice
• 4 pasture-raised eggs
• 1 teaspoon vanilla extract
• ½ cup melted and cooled vegan butter Miyokos is my favorite
• ¼ cup melted and cooled coconut oil
• 1 cup coconut sugar or cane sugar
• 1 cup unsweetened cocoa powder
• 1½ teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon fine sea salt

For the Whipped Chocolate Coconut Cream Frosting

• 1 13.5-ounce can full-fat coconut milk
• 1 10-ounce bag dark chocolate chips

Instructions

Prepare the Frosting

• I recommend preparing the frosting the day before to assure it has enough time to firm up properly. In a saucepan, add the entire bag of dark chocolate chips and the full can of coconut milk. *If using dairy chocolate chips please see notes in the body of the post.* Warm the saucepan over medium-low heat, until the coconut milk and chocolate melt together. Be careful not to cook at too high of heat or your chocolate will burn! Whisk until smooth and transfer to a large bowl. Allow to cool to room temperature on the counter then cover and refrigerate until firm, usually at least 6-hours, ideally overnight.
• Once it is firm, remove from the refrigerator and beat on high for thirty seconds to one minute, until a fluffy icing has formed. You can taste test to see if you would like to add a little vanilla extract or pure maple syrup for flavor. Be careful not to add too much or it will make the frosting runny.

Prepare the Quinoa Cake

• Preheat the oven to 350°F and then line two round cake pans (I used 6-inch but 8-inch pans will also work) with parchment paper. You can also make a single layer cake in a 9x13-inch pan.
• In a large bowl, sift together the cocoa powder, sugar, baking powder, baking soda and sea salt. 
• In a blender, combine the cooked (and cooled) quinoa, eggs, almond milk (or preferred milk), vanilla extract, melted and cooled butter and melted and cooled coconut oil. Blend on high until smooth, scraping down the sides and blending again, if necessary.
• Pour the wet ingredients into the bowl with the dry and fold together until well-combined. Divide the batter between the two pans and bake for 30 minutes. Remove the cakes from the oven and set aside to cool.
• Carefully transfer the cakes to a surface for icing with the bottom side up. Depending on the type of blender and cake pan size you use, I recommend that you only transfer the cakes once as they can be fragile and difficult to hold together. If you made a 9x13-inch cake, I recommend frosting and serving it from the pan.
• Frost the cake and refrigerate until ready to serve. The icing will melt in really warm conditions but should be fine for a few hours in cooler settings. Store in an airtight container in the refrigerator for up to 1 week, or freeze for up to 3 months.

Notes

Approximately 3/4 cup dry quinoa will yield 2 cups cooked quinoa. I like to soak it overnight, rinse and then cook it in 1.5 cup water by bringing the water to a boil, adding the quinoa and then reducing to a simmer. Cook for 10-12 minutes, or until most of the water is absorbed. Remove from heat and cover with a lid to allow the quinoa to steam a little longer. The quinoa should be soft and fluffy when cooked. You don't want any hard/crunchy pieces in your batter!Nutrition Facts are for 1/12th of the recipe (or 1 slice, if you slice the cake into 12 pieces). Exact numbers will vary depending on the brands you use. This cake is meant to be enjoyed as a decadent dessert that offers more nutrients than a standard white flour cake (think protein, iron, potassium, etc.). It was not developed as a recipe for weight loss. Quinoa cake adapted from the cookbook Quinoa 365: The Everyday Superfood by Patricia Green and Carolyn Hemming