Tag Archives: healthy

“Brussels and Broc”

Peanut butter and jelly. Spaghetti and meatballs. Chicken and waffles. Classic and delicious combinations. I love a classic grilled cheese and tomato soup, but as I am on my reset (week three hollaa!), no bread for moi. However, I am obsessed with vegetables. Like, seriously. I love all green veggies, not just for the nutritional content, but because they taste so damn good. Another classic combo to add to the list: brussel sprouts and broccoli, or as I call it, “brussels and broc.”

This recipe is short, quick, and painless. Preheat oven to 400 degrees. Start with slicing brussel sprouts in half, or cutting the ends off. Chop broccoli florets and rinse both veggies. Place into a large bowl and toss with your favorite oil… I prefer avocado oil (has a high smoke point and taste great). Season with salt, cracked pepper, and in my case, dried rosemary.

Take a baking sheet and cover with aluminum foil. Spray oil onto the foil and pour the veggies onto the baking sheet. Bake for 17 minutes, then turn the oven off and let the veggies stand still for another three minutes. You’re welcome 🙂

Pan Seared Herb Chicken

Chicken, it’s what’s for dinner. I have to be very honest, chicken can be so boring and mundane, especially when it’s chicken breast. It dries out very easily, due to it being lean and low-fat. It can also be chewy if cut wrong, and can go rancid if kept out or in the fridge too long. One thing I love to do is bread chicken breasts and make chicken cutlets, but being that I am completely revamping my nutrition, that’s not an option. I threw out my grill pan a while ago because I butchered it (see what I did there?), so how else should I make chicken? *LIGHTBULB* I can pan sear it!

A while ago, I purchased Herbes de Provence from Trader Joe’s and can not stop using it. I’ll use it in marinades, seasoning for vegetables, sweet potatoes, and decided tonight was a perfect opportunity for using it with chicken. I have not pan seared chicken in a very long time, solely because I always have a horrible outcome: chewy, under-seasoned, barely cooked chicken because I lose my patience. The trick I used was extra butter. Yep, you heard right, butter. I swear by Kerrygold butter because it’s grass-fed and has a delicious taste, also really good for cooking! I pan seared my chicken tonight in the butter and it was everything I needed. Here’s how it went down:

  • Start by rinsing three pieces of chicken breast (preferred organic). Trim the sides and slice thin. Pat dry and place in a large bowl.
  • Take four tbsp of the Herbes de Provence and pour into the bowl of chicken.
  • Mix together by hand so that all the chicken (and both sides) are fully coated. Let stand for 10-15 minutes.
  • Heat a large sauce pan. Cut 3 tbsp of butter (do not freak out here) and melt in the pan.
  • Add the chicken (three at a time) into the pan. Sear on each side for 6-7 minutes. You’ll know when the chicken is ready to flip when the sides of the chicken turn white.
  • Repeat for the remaining chicken breasts.
  • Top with pesto (my recipe linked here) and pair with veggies!

Here’s a picture tutorial for those who need some visuals (#multimodallearningbaby)

I hope you enjoy this one, it’s very straightforward, simple ingredients, and oh so yummy! NOMaste 🙂

Cauliflower “Fried” Rice

Bienvenidos semana tres de Reset. For those who are confused, I did not move to Spain. I am currently approaching week THREE of my reset and am super excited to see subtle changes to my body as well as my overall health. I am feeling more energized, my pants fit easier, and my face doesn’t look like I am carrying acorns in my cheeks. My reset isn’t about dropping weight as it more of just looking and feeling like my best self. I weighed myself, and was legit depressed for two days about the number, but honestly, it is JUST A NUMBER. I want to get back to health and healthy foods, something I have a major passion for. I wanted to try incorporating cauliflower into my meals and this was the best way, making a “rice”.

I bought store bought, so sorry for those who want to make it from scratch. I have done this and I’ll tell you, it’s a mess. Buying store-bought cauliflower rice is the easier way, and it’s hassle free! I accidentally ordered a Misfits Market box of 18, yes 18 POUNDS, of vegetables, so there is virtually no excuse not to use them. We got Anaheim peppers (which are milder than jalapeño peppers, but can depend based on origin), cabbage, onions, jalapeño peppers (8 of them… hello salsa!), string beans, avocado, and more. I’m grateful to have received (and been able to keep) the produce even if it were by accident. If anyone is willing to try, and be open for whatever is delivered, definitely check them out!

Cauliflower rice is not so different than traditional fried rice, except it holds more moisture. I started by chopping an onion, carrots, cabbage, one Anaheim pepper, and green beans. I heated a large sauté pan and added avocado oil (my favorite brand is Primal Kitchen). I tossed in the chopped onion, pepper, and carrots to simmer and sweat. I then added in the chopped cabbage, let it seam, then after five minutes, threw in the green beans. I cooked with a cover so everything can wilt and render down, mainly for the cabbage to bring out its moisture.

Afterwards, I pushed all the vegetables aside so I can add in the egg, there is no excluding this part, it is the best part of fried rice. I scrambled the egg and tossed it together with the veggies. My last step was to add the cauliflower rice, so with a helping of garlic powder and salt added, I poured in the bag of cauli-rice and stirred. This sat cooked for 8 minutes, so the cauliflower can begin to sweat (there’s a lot of sweating happening in this dish).

I seasoned with a generous helping of coconut aminos and sesame oil and continued to let it cook for another 5-7 minutes. Turn the heat off and let stand still, then ladled into large bowls for my lunch for the week. The taste of this dish is very umami and while it does not taste 100% like the real fried rice, it is a pretty darn delicious rendition! NOMaste 🙂

Cauliflower “Fried” Rice

Course Dinner
Cuisine Healthy, Meal Prep, Vegetables
Keyword dinner, healthy, meal prep, veggies, whole30
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 8 cups
Author nomastehungry

Ingredients

  • 1 package Cauliflower Rice
  • 1/2 large onion chopped
  • 1 cup carrots chopped
  • 1 cup red cabbage chopped
  • 1 cup green beans chopped
  • 1 Anaheim pepper chopped and cleaned
  • 2 eggs lightly beaten
  • 2 tbsp avocado oil
  • 2 tbsp sesame oil
  • 3 tbsp coconut aminos
  • garlic powder to taste
  • sea salt to taste

Instructions

  1. Prep all vegetables by slicing and roughly chopping the onions, carrots, pepper, cabbage, and green beans.  Separate the cabbage and green beans from the onions, etc. Set aside

  2. Heat a large sauté pan, add in avocado oil, then stir in the onions, carrots, and pepper.  Stir and coat with oil for five minutes.

  3. Add in red cabbage. Cover and let sit for five minutes. Stir once or twice to prevent burning.

  4. Add in green beans.  Cover and let sit for five minutes. Stir to prevent burning.

  5. Push vegetables aside, and add in the egg.  Scramble egg and stir in with the vegetables.  Season with garlic powder and sea salt.  Cover and let sit for three minutes.

  6. Pour in cauliflower rice.  Stir to mix together. Cover and let cook for eight minutes, stirring occasionally.

  7. Add in coconut aminos and sesame oil. Stir together.  Let cook for another three to five minutes.  Serve immediately.

Coconut Cream and Crushed Tomato Chicken

Just like Bubba said in Forrest Gump about shrimp, there are a million ways to make chicken. You can grill it, bake it, bread it, fry it, broil it, sauté it, and the list goes on and on. There are days where I despise chicken, especially bland, grilled chicken breast on a salad (boring AF), but when chicken is done well, and it’s not always the breast, it can be a show-stopping meal.

The finished plate with crumbled feta on top, a side of sautéed spinach and mashed potatoes.

When I was in my 20s, I was told that the dark meat of chicken is bad for you and that it’s too “fatty” and will make me fat. Now that I’ve had 10 years of learning what foods work for me and my own body, and what foods I find I can and cannot eat, chicken thighs tend to be the cut of the chicken I gravitate toward most. Sure, there is definitely more fat, and there’s NOTHING WRONG WITH THAT. Ya heard? Fat will not make you fat (at least not in moderation and eating the correct fats). This happens to be a very simple recipe and will cook on its own in a dutch oven (or a crockpot –> on low for 5-6 hours). The difference this recipe makes is two ingredients: Herbes de Provence and coconut cream (NOT milk, cream). These can both be found at Trader Joe’s.

*if you don’t have Herbes de Provence you can use several dried herbs such as sage, thyme, rosemary, marjoram, basil, and garlic powder*

I start with the chicken thighs, organic and freshly cleaned, and place them on a cutting board. Sprinkle a generous amount of Herbes de Provence on both sides of the chicken and let sit. Another quick tip: let the chicken sit out to get to room temperature, as this allows the chicken to remain juicy and not tense up as it hits a hot pan.  I heat my dutch oven first then melt 3 tbsp of butter and add the chicken to the butter and let simmer.

Once the chicken simmers and sears on both sides, I add in the crushed tomatoes (I really like Cento 28oz as it yields a lot of sauce and is low sugar) and coconut cream. Cream is a thicker consistency and makes the sauce thicker too. I season with salt and pepper and lower the flame to low and cover. This will sit on low heat for two and a half hours, stirring occasionally. That’s it.

When the chicken is done, it’ll be beautifully pulled and in shreds, incredibly tender and juicy, and delicious with the coconut tomato sauce. Serve with any veggies and potato, or over rice and beans, maybe even fusili pasta?! The possibilities are truly endless 🙂 Nomaste!

Leftover chicken in coconut cream tomato sauce – can be reused for enchiladas…add some chili powder and BOOM!

Coconut Cream and Crushed Tomato Chicken

Course Dinner
Cuisine American, Chicken
Keyword Chicken, coconut, cream, dinner, dutch oven, easy, healthy, simmered, tomato
Prep Time 10 minutes
Cook Time 2 hours 30 minutes
Total Time 2 hours 40 minutes
Servings 4 servings
Author nomastehungry

Ingredients

  • 6 Chicken thighs untrimmed
  • 3 tbsp Butter
  • 1 28oz can Crushed Tomatoes
  • 3/4 can Coconut cream NOT milk
  • Herbes de Provence generous seasoning
  • Salt to taste
  • Pepper to taste

Instructions

  1. Clean and pat dry chicken thighs and lay on a cutting board. Sprinkle Herbes de Provence generously on both sides of the chicken.  Let sit.

  2. In a dutch oven, melt butter and place chicken into pan.  Searing both sides of chicken, about 5-7 minutes each side.

  3. Add in can of crushed tomato sauce and 1/2 can of coconut cream.  Stir to mix liquid.  Judge here if you need more coconut cream, if so, add in a drop more.

  4. Turn heat to low and cover. Simmer for 2.5 hours, stirring occasionally.

  5. Serve immediately with vegetables or sides of choice.

Coconut Sugar Chocolate Chip “Health” Cookies

I am not a baker. I don’t pretend to be one nor do I play one on television. I just love food. Today, I received my first ever Kitchen Aid hand mixer and was super excited to make homemade chocolate chip cookies. For the most part, I have an idea of what goes into making chocolate chip cookies and was able to gather ingredients easily. However, I always like to alter ingredients and see what I can substitute with healthy ones.

The finished product!

A few years ago I fell upon a type of sugar called coconut sugar and I swear by it when baking. It is relatively a 1:1 substitution for regular cane sugar and is made from the heart of the coconut. I actually use it for a substitution of brown sugar as well, but this recipe calls for both coconut sugar and light brown sugar. It’s low glycemic and has a beautifully sweet smell, except it doesn’t yield such a strong sugary flavor *disclaimer: I did mention these were going to be healthy chocolate chip cookies, so if you’re a sugar-fiend or really enjoy a traditional Toll House cookie, this may not be for you, but in fairness, give it a try and see what you think!* 

I started with my dry ingredients in a large bowl, whisking the flours (1 cup cassava, 1 cup A.P (all purpose)) salt and baking soda. Setting that aside, I took my butter, brown sugar, and coconut sugar and whisked together with my fancy new hand mixer *ooooh, ahhhhh* until it was fully blended and smooth.

After the mix blended, I cracked an egg into the brown sugar and butter mixture and blended on medium speed one at a time (two eggs in total) until fully immersed. I slowly added in the flour and mixed until all the flour was fully blended in and the batter became sticky. I decided to throw in two kinds of chocolate chips: milk chocolate chips and stevia dark chocolate mini chips because #yolo.

On two separate baking trays, cut parchment paper and scoop a tablespoon of batter into your hands and form small balls with the batter. Place on the rack and fill with three rows of four balls (12 in total per rack, 24 balls altogether). Bake for 15 minutes at 375 degrees, switching the top and bottom cookie trays halfway to cook evenly (and NOT do what I did and have one batch be perfectly brown while the other had black bottoms, sigh… I did say I’m not a baker…)

Let cool and enjoy 🙂 Again, these are not your typical chocolate chip cookies; they will be chewy, a little doughy, definitely healthy, and altogether quite tasty! I can’t wait for you to give these a try! ~ Nomaste

Coconut Sugar Chocolate Chip “Health” Cookies

Course Cookies, Dessert
Cuisine American, Cookies
Keyword cassava, coconut, cookies, healthy, paleo
Prep Time 25 minutes
Cook Time 15 minutes
Resting time 10 minutes
Total Time 40 minutes
Servings 24 cookies
Author nomastehungry

Ingredients

  • 1 cup cassava flour
  • 1 cup all purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 12 tbsp unsalted butter (or 1 1/2 sticks) room temperature
  • 2 large eggs
  • 2/3 cup light brown sugar
  • 3/4 cup coconut sugar
  • 1 tbsp vanilla extract
  • 1 cup chocolate chips or cocoa nibs

Instructions

  1. Preheat oven to 375 degrees and make sure oven racks are in the middle of the oven.

  2. In a large bowl, whisk together the flours, baking soda, and salt.  Set aside

  3. In another large bowl, blend together on medium speed the unsalted butter and two different sugars until fluffy and creamy. About 4-5 minutes.

  4. Crack in one egg at a time into the butter mixture and continue to beat until fully blended.  Add in the vanilla extract and mix.

  5. Slowly begin to pour the flour into the butter mixture and blend on medium speed.  Add in the chocolate chips and mix well, about 2-3 minutes.

  6. Scoop some of the cookie batter into semi-wet hands to form balls and place on two baking trays lined with parchment, making 3 rows of four balls each tray (24 balls altogether).  Bake for 15 minutes, rotating the pans from top to bottom halfway through.

  7. Take trays out and let cook on the baking trays for 5-7 minutes.  Serve and enjoy!